Running

XC at Boggart Hole Clough, lots of off camber slippy corners, not as flowing as last month.

40.40ish for me, HRM telling lies with a supposed Max of 222bpm.

Regents park 10km. 44:46 according to the watch. 41 seconds off last saturdays run and 1:36 off of my previous best.

my pace freakishly slowed down at miles 3 and 5 by 30-40 seconds per mile and try as i might i could not bring it up even though i felt my effort hadn't changed. then i'd run the next one back on pace. meant i had to really dig in on the last mile to get in under 45 minutes but i managed it.

not sure what was going on with the pace dropping but reckon i've got faster in me still. marathon training starts tomorrow though so my workload will be too high to run a decent well rested 10k effort for the next few months i think.

Congrats! Did your drop in pace coincide with the incline, maybe? I know it's pretty flat but apparently there's a bit that's not quite pancake-like (I wouldn't know as I got lost on the way to the 10k I was meant to do there earlier this year, doh).

it's a little bit rolling but not hills and not steep enough to warrant such a sharp drop in pace.

I'm not particularly fussed but might have squeezed another 30 seconds off if i had been a bit more consistent. a 7:10 min/mile average is not massively off my targer 7:00 goal.

Nice one. Sub 44 or less after a good spring Marathon campaign?

yeah. i reckon so. there's definitely more in there at the moment and a bit more weight lost and a bit more training and i'm hoping to make some major speed gains over 2015 barring serious injury.

my 10k running is going to be a major part of the spitfire scramble 24hr, will be looking to run some fast laps on that and they're 5.6mi each i think.

Quick 5k in the dusk for me this evening. Thought I'd run around the local NT meadow with the grazing cows. It's near a river and has great sunsets.......but is unsuprisingly quite wet and muddy after a few days of rain and trampling cows. Nice neon green trainers are now not so nice mud brown trainers.
What do people do with trainers when they get properly muddy? Rinse them out or leave them to dry out and brush the mud off?

dry then brush (or rinse, dry then brush)

I usually forget tho then bang mud off just before warmup next time...

Ta; normally I forget them until the next time as well but as they were properly covered in mud (or cow pats) I thought I better do somehing this time!

Interestingly (or not) at Survival of the Fittest loads of people dumped their wet trainers and shorts/t-shirts in the changing tent, it was like the running/fitness version of dumping tents after Glastonbury... #waste /csb

bogtrotting
overshot today
some ace terrain
http://www.southampton-orienteers.org.uk/system/files/results_29.htm
28/52

just finished my London training plan (copied it from a book onto a sheet of paper). ready to get started now.

looking for a 10k on 14th March if anyone hears of one....

had a decent weekends running including Richmond Park on Sunday when there were a lot of santas out and about.

For anyone who overpronates but doesn't want to wear a heavy fugly kickers looking shoe I've found the New Balance 870v3/4 strike the best balance for me between support and not running like you have a brick tied to your ankles.

Tibbs you're beating me in the DEC mileage challenge on strava at the moment. nice one.

won't last mind. but strong work so far :D

Didn't realise it was a race but err...thanks?

was more friendly rivalry rather than dick swinging. you know bantz. top top bantz.

anyone underpronate on here? what do you do for shoes?

Interestingly (or not) at Survival of the Fittest loads of people dumped their wet trainers and shorts/t-shirts in the changing tent, it was like the running/fitness version of dumping tents after Glastonbury... #waste /csb

My mate is from Yorkshire and thus a notorious bin-diver. Stayed at mine after the London mara and returned with 2 bin-bags full of still damp and sweaty shoes, tech tops, race belts, iPod holders etcetc. Couldn't understand why I wouldn't take them in lieu of rent.

He runs in a cycling jersey so he can pick up any discarded goodies he encounters during the race.

10k last night. Been doing 10k / 8k / 10k during the week and I seem to be holding up. Last night was a ridiculous piss down with heavy wind.. looking forward to the WEATHER BOMB.

running along cs7 last night was headwind city and I was still knackered from sundays 10k as well.

max hr went up to 191 at the end which is pretty extreme for a 9:00 min/mile easy paced 6 mile run and the garmin told me to take 38 hours recovery before doing any hard workouts.

thank god today is rest day.

Please note that despite recent weather reporting hysteria, it is still vest weather. Any changes will be communicated at the appropriate time.

Dear @kl, what is your view on headwear? Can one wear a hat over the winter months or is this not hard enough? My grandfather (allegedly) lost the top of his ear when he rubbed at it after a day out in the fields.

Acceptable headwear list:

Prescription glasses

thank god today is rest day.

What's tomorrow & where are you running?

^^So good