Posted: 10/12/2014 at 13:39
Welcome to the new folks, and, generally, some nice training and racing going on.
Dachs & Tmoth - good showing at Popham both.
ES - likewise in the HM, especially in that weather.
I won't round up anymore as ThR has done a top-notch job on that front (nice parkrun, and thank you).
I managed 61m last week, I think, out of an ideal target of 70 (didn't fancy running Sunday am, so just took Jr #2 out for a run around the block instead as she wanted to go). A 6 and 13 so far this week, and I'm popping to track later for a bit of fun/change of scenery, which will probably be another 10 or so, all in. I've got 2 Christmas dos this week (Friday and Saturday), so I suspect it'll be another week around the 60 mark as I suspect I won't run Saturday or Sunday.
Targets for 2015:
VMLM: 2:24 aka 5:30m/m (this is my next 'big' target after 3 consecutive sub-2:30s - it may be 3mins off my pb, but I think Frankfurt, given poor training, a bit of an injury on race day, and the rest of it, shows I've still got loads more to come off).
HM: a sub-70 at either Reading or Bath would be nice, but probably a tougher ask. I'd like to think I can take at least another minute off of whatever I do there at Maidenhead at the start of September.
Berlin: hopefully a few minutes quicker than VMLM.
10k: assuming Dachs doesn't put it too far out of reach, which it sounds like he might, his pb, as it's the quickest time at club in a long while.
I'm intending to start doing a few parkruns next year too given I'll be at a loose end most Saturday mornings, but no idea how I'll use them yet, other than just for fun or tempos, particularly as I'll probably spend quite a few Friday evenings on track.
I'm just going to tick along and try to slowly build volume over the coming weeks (if I'm over 80mpw by the end of the year that will do nicely), and then, from January, look to do something like:
Mon: long run (with some form of effort in there from Feb on).
Wed: Track night (just joining in with one of two groups depending on what I fancy doing).
Fri: either a high volume track session or high volume Kenyan style fartlek (1/1, 2/1 or 3/1 - effort/rest).
And then whatever easy mileage is optimal on the other days.