parkrunfan


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The Middle Ground

Posted: 13/11/2016 at 14:30

She was the only one who had experienced a badly paced 50k, think of a badly paced marathon and multiply it a few times. So caution was always going to be employed, especially in the heat.

Their resoective marathon PBs going into this were:

Amy    2:40:11

Rebecca  2:39:45

Sam.   2:42:11

Hannah.   2:50:07

So although she was 4th in the team it was a cracking performance  

 

 

The Middle Ground

Posted: 13/11/2016 at 12:32

Myox - The mantra to keep repeating to yourself is 'Slow down to speed up'. It worked wonders for Hannah mentioned above and it transformed Gladys Ganiel from being a good runner into a 12th place finisher in the Commonwealth Games marathon (and sub 2:40). There are many other examples too.......

The Middle Ground

Posted: 13/11/2016 at 11:39

Alehouse - you were asking about splits from the World 50k. These are the 5k splits for the GB ladies:

Amy         - 20:41, 20:38, 20:19, 20:26, 20:30 (25k 1:42:34)

Rebecca -  20:35, 20:20, 20:42, 20:28, 20:29 (25k 1:42:34)

Sam.        - 20:41, 20:37, 20:19, 20:27, 20:30 (25k 1:42:34)

Hannah    - 22:27, 22:00, 21:49, 21:47, 21:36 (25k 1:49:39)

 

Amy         - 20:13, 20:22, 20:43, 21:02, 21:23 (50k 3:26:17) 3rd

Rebecca  - 20:58, 21:33, 22:18, 23:26, 23:19 (50k 3:34:08) 5th

Sam         - 21:04, 21:55, 23:12, 23:32, 23:19 (50k 3:35:36) 7th

Hannah    - 21:32, 21:23, 21:25, 21:20, 20:38 (50k 3:35:57) 8th

 

The Middle Ground

Posted: 13/11/2016 at 10:53

MYOX - Just as a general observation from your last post, you often see the default route to getting a 5k time to go and get stuck into some 'speed sessions'. 

But I would do exactly the opposite, forget the speedwork and build some extra strength, 5k is very much about strength and endurance, not speed per se.

The formula that gets good results for relative low time input is 2 x 4 mile runs per day. But all runs being slow, ie 8 min/mile+. There is logic behind this in that you maximise the production of Human Growth Hormone around 35-40 minutes into a run, hence 2 x 4 miles is more beneficial than a single 8 mile run in this respect.

You can certainly run significantly sub 18 off no other training than this, on the proviso that you parkrun each week and add another race or two into the mix.

 

The Middle Ground

Posted: 12/11/2016 at 18:00

Bath!

The Middle Ground

Posted: 12/11/2016 at 17:58

5 years ago Hannah couldn't run a barh

The Middle Ground

Posted: 12/11/2016 at 15:12

I think if there had been a parkrun within striking distance she would have done it.

I don't know whether you've seen but the GB team beat the USA to team gold:

GB 10:35:01

USA 10:40:00

So the 4 GB girls are World Championship Gold medal winners. They received the medals a couple of hours ago. Amy led the team home with a brilliant debut at 50k but to get all four of the team in the top 8 was probably way beyond anyone's expectations....

The Middle Ground

Posted: 11/11/2016 at 21:31

Thanks for asking Alehouse

The plan was to ignore the race and settle into a sustainable rhythm, even if it meant being tailed off in last place. We were expecting the time to have to be slowed down to something around 4 hours compared to the 3:36 run in Perth for the British title.simply because it was so hot and humid, ie near enough 30c.

There were 24 qualifiers in the ladies field and HO settled into 21st place for the first few laps. I couldn't have been more impressed though with the controlled execution of the race as the following masterclass of pacing took her up to 12th position at 47.5k. She then ran the fastest lap of the race at the end to take 4 more places in that final 2.5k for a very unexpected 8th place finish:

11:14
11:11
11:02
11:02
10:52
10:56
10:53
10:54
10:48
10:48
10:47
10:45
10:41
10:42
10:43
10:42
10:46
10:34
10:30
10:11

A final time of 2:35:55 was also a new PB, which really should not have been on the agenda at all today. So, 8th in the world for a Guinness swilling pleb (her words )

 

The GB team management were of the opinion that the course/conditions were worth a time 10 minutes slower than Perth, which is not difficult to believe.

 

The Middle Ground

Posted: 18/09/2016 at 23:06

Alehouse - Would like to do Ron's race again but I think the timing is going to be a bit tricky with a 6:30 start!

It was a bit hot in Wardi's back yard today for the Tadcaster 10. The race hasn't been run for the last 20 years but nonetheless it was quite surprising how many of the just over 300 runners today seemed to have taken part in the last event in the 90s.

It seemed to work quite well untill a lack of clear signage/marshalling in the last mile, in fact if you couldn't see the runner in front it would be fair to call it chaotic.

It worked out well as a race though and although both HO and myself had gun times of 1:01:18 and chip times of 1:01:12 we didn't run round together, it just seemed that our races coincided just before the finish

As for Dr Dan, a mile PB not much more than 12 hours earlier for a 50 year old elderly gentleman was probably a less than optimal build up for a hot 10 miler. Still, the excellently styled moustache held up well.......

 

 

 

 

The Middle Ground

Posted: 18/08/2016 at 17:57

BTW What are the arrangements for access to the chamber? Would a certain upcoming Team GB athlete be able to use it for her 50K heat acclimatisation work? 

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