Latest posts by Toro

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Sub 3

Posted: Today at 07:30

Well done Jools

Selbs and TR good lung runs.

TT - I enjoyed the blog, thanks.  I had to look up the zoopy zoopy!

Blanks for me.  Had a cough all week.  Felt it coming on Monday.  Thursday was my nadir, wheezy and real loss of lung capacity.  I would have gone the doctors if it wasn't night.  Also considered using son's inhaler.  Much better now although I hope to have a clear out run today.

Busy out of office work week this week so perfect to build up again before starting P&D.

Keep going all, looking good.

Talkback: First look: adidas ultra boost

Posted: 23/01/2015 at 18:02

Fool me once, fool you; fool me twice, fool me.

Sub 3

Posted: 23/01/2015 at 17:59

ES/ON7 - I did Sun race then Mon Long, again not recommended because at some point you have to do a Monday and Sunday Long which gives a huge weekly total and I got injured the week after!  

I might try to double the Parkrun, 2 complete 5k by the time the last runner is in (I thought this would be a challenge but having looked i'd have 10 min to spare so may have to find another challenge)! 

Sub 3

Posted: 18/01/2015 at 20:17

Nicely put TR.

Sub 3

Posted: 18/01/2015 at 19:35

ThR - Well run and nice report. 

Sorry random links copied from cut and paste from blog and i'm struggling to remove them - lesson learnt!

Sub 3

Posted: 18/01/2015 at 19:31

Well done ThR - I look forward to report.

DanA - that's a great run out, well done at C2C.  I look forward to my ultra debut.

TR - well done today you knew you were coming back but I think your aerobic fitness is better than today suggests and I think you know it.  

DrD - that was a great performance today and great to meet up! Are you on Strava or Fetch? I'm interested in your progress it's very impressive.

Al_P - Nice run and well paced, shame about the view 

As suggested, I had a stormer.  Smashed my PB down to 34:37 and consider I did 35:5x at Leeds in Nov so i'm pretty pleased.  My lazy race report is here 

It's worth a look for the facials alone!  All in all a good day afterwards with the family at a lunch hence late post.

In summary:

The Race!

I started looking at my watch a lot to get “on pace”.  It is a fairly new pace for me so although it feels the same in some ways in others it is scary.  My watch was in KM but seeing 3:2x is like seeing 5:xx to me, even my marathon pace is sub 4 min/km.  Looking at Power of 10 (already updated) it was only 3 years ago that I wasn’t able to run a sub 6 min/mile 10K.

I had a joke with Al_P about a local runner who always starts too fast to check my breathing/speech level of effort compared to my watch.  Looking good I thought after the initial mad couple of hundred meters.  The first K went by in a perfect 3:30.  The second K is a little undulating but is probably favorable so 3:25 was nothing to be worried about especially as a couple of seconds either way can be attributed to the positioning of markers.  Number 3 has a significant rise that will slow you but I managed 3:23 but I think I could have pushed harder here given my relative position to those who finished around me.  From there, mentally, it is downhill to Km 7 and splits of 3:37, 3:25, 3:27, 3:29.  I think from 3 to 4 I was running with an Aldershot runner who I wasn’t sure if I needed push to pass or if we were working well.  Apart from signage dependencies that is what I would put that poor split down to.

Seven to eight.  There’s a rise to Hill Head then on to nine and the finish.  Splits were 3:28, 3:33, and 3:19. I have no idea how I ran 3:19 for the last K!  I swapped places with another Aldershot runner who came back at me in the last K whilst all the time closing on Sean Holmes who I’d tussled with last week at the Reading XC.  I introduced my self after collapsing through the line! 

Goal Achieved!

My goal for 2015 and this period was a Sub 35 10k.  34:37 officially and I am very pleased with this.  it was hard, not easy, I was ready, in shape and it has given me a massive confidence boost.

Also Andy Vernon was there cycling round the course! He looks slimmer in real life!


Sub 3

Posted: 17/01/2015 at 08:50

It'll still be a nice run out TR! 

If rain passes and wind comes round to North it shouldn't be too bad.  Mile 1 will be into wind but that'll be good to taper any mad ideas going off too quick, 2 - 4 will have it behind us then it will be into it for last mile but it's only a mile.

Al_P signed up too again.  

I'm not staying out on the Rum and Coke tonight like last year so here's hoping I can get a PB!  

Sub 3

Posted: 15/01/2015 at 16:09

Yes PP I enjoyed Scafell too.

Sub 3

Posted: 14/01/2015 at 17:48

SJ Nice work!  Good stuff fellow intervallers last night Thr CC82 & CC2.

I beat most of the rain getting 12 @ 7:05 but ave HR was only 74% of Max.  Lowest I've seen for that pace.  I hope I don't peak too soon!  

Sub 3

Posted: 13/01/2015 at 20:18

Dachs - thanks and well done to you - I didn't realise you were there or i'd have said hello.  My first time there.  I enjoyed the flat and up hills but the down hills were at an angle and one was very steep!  It was a bit short too although given the pace I was ready to finish to be fair! 

Easy 4 treadmill yesterday to avoid wind and just did 9 total with a 3 mile warm up then 6 x 800m @ 2:38 ave (2:37, 2:37, 2:37, 2:38, 2:40, 2:40) off 60 seconds.  

I will be easing down for Stubbington although it's C race conditions forecast and importance I am in PB shape and want to reset my training paces/goals.

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