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Great effort! I agree, you could surprise yourself how much extra pace (/how much further you can go at the same pace) you can get from being fresh, not to mention having a number on and the adrenaline of race day. But yes, a HM is a long way so always keep an eye on not going out too fast on the day.
I literally managed a schoolboy error this morning for the Battersea Park 10k and forgot my shorts!! I'm telling myself that wearing running tights was worth 13 seconds, since I still managed a very satisfying time of 33:12, especially as a few of us measured it a little long. (Strava recorded my new "best estimated 10k effort" as 32:42, 3 seconds inside my official 10k pb, but I know it doesn't work like that!) A good club turn-out (Joe just ahead of me won an orange!) and good to see @juanito getting round seemingly unscathed inside his target time.
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Inspired by @dubkev just went and ran a sub 50min 10km w/ negative split.
Need to google a hip hitch
Bridges, squats, raises etc are in my current routine but good to hear they’re the right types of activity
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Yes, it was a good outing to Battersea Park this morning. Nice running in your tights - London is going to be good! Strava game me a 34:13 10k time. I definitely didn't take the racing line at all points so that may be why mine measured long.
I didn't quite get through unscathed. Managed to get a physio appointment for 2:30 today so will try and get to the bottom of what is going wrong with my calf.
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👍
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Having missed entries for Dorney today, Maidenhead next Friday, and having a half cancelled on me, I'm looking for a 10 mile to half mara next weekend to finish off marathon training. Have found Victoria Park on Friday and Lee Valley on Saturday - anyone done either and have opinions? Not necessarily looking for anything interesting, a fast course preferable.
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they're both flat and fast. I haven't done Lee valley but a friend of mine placed highly last year.
Victoria park might be a bit windy but fast. my fastest ever 10k was run in victoria park
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week 2 of the new low mileage plan completed. a total of 39.9 miles including a 10k race yesterday. I also ended up having some physio on the calf yesterday, which has made it feel much better, a regular massage might have to be on the cards.
Entered a couple of 5ks including the Orion Fast Friday - hopefully there will still be places left after early April and the Lord Mayor's 5k in Norwich.
Roll on next week. -
I might pop down and cheer. Not that I know what you look like!
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This is me, only difference will be blue and white zebra pattern vest.
https://www.flickr.com/photos/124889895@N08/39192837610/in/pool-cassiobury-parkrun/
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Running
Posted by
@hippy
Single leg squats. Good form for a small squat trumps poor form in a deep squat.
Hip hitch
Glute bridge
Singe leg bridge
Quad, Adductor and Hamstring stretches to help with stride extension.
Much neglected over winter and slower than last year 😧