Running

yep. on the money ! 1st time ive visited it

Parkrun vs Kipchoge

https://twitter.com/ian_rutson/status/1574082786272677889

He looks gutted alright.

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Haha, my target is much more modest, current pb is 2:56:05 and aiming to run around 2:50, although would be very happy with a pb and pretty well satisfied with a sub 3!

The only think I have in common in with kipchoge is I have the same shoes…

Actually, I was also born in 1984…

Question for the halfers out there. I did 1.40 at Ealing today, a time I’m ok with. In 3 weeks I’m doing Bath which has to be quicker. How should I spend the next 3 weeks to ensure I get to 1.35 (and more importantly beat my eager younger bro who’s after the family PB)?

In 3 weeks I’m doing Bath which has to be quicker. How should I spend the next 3 weeks to ensure I get to 1.35

There's not many structured quality sessions that'll bring you much in 3 weeks between races.

1 week recover, 1 week mostly steady with maybe a speed or hill session in there, 1 week ease back for race.

How does the Bath course profile compare to Ealing? I'd imagine Bath to be hillier, therefore potentially slower.

Edit: I'd focus on R&R as priority tbh.

Edit2: actually, I'd not try & race 2 hm's 3 weeks apart. [tappinghead.jpg]

Run leg of Outlaw X today. A friend was supposed to be doing the whole thing but his Achilles has been playing up so went with a relay instead.
Hillier and some gravel and grass, so running 1:21 which is only ~30s shy of a Big Half PB a few weeks ago was very reassuring. Won the relay comp too.
(generally though I'd agree with ^ about not racing HMs so close together)

Cheers @rhb, schedule is not ideal for sure, one or both were covid postponed. Bath is actually a flat (2 lap) course so potentially quicker than bumpy Ealing. Will chill for the immediate.

What's the normal training routine like and how rested were you going into the last one?

Would say I’ve managed to adhere to 40% of this

Here's what I'd do from your plan:

27th scratch the hills
29th & 2nd make those shorter
11 13 & 15th skip those move short gentle runs on to 12th & 14th instead

Others might have better ideas.

I don't think you need the 12 miler certainly, and agree the hills is too soon after your HM

having just done 2 HMs with a 3wk gap, mine looked like this. I have a half iron in a few weeks so most of my 'Rest/CT included a turbo/swim/gym, but I don't imagine you'd need that volume)

Sunday: Big Half

Monday: Rest / CT
Tuesday: easy track, ~12x200m, 200m recovery between (200s were stretching legs rather than 'fast')
Weds: Rest / CT
Thurs: 3 x 2k 'tempo' (around HM pace). (2k warm up, 2k warm down)
Fri: Rest / CT
Sat: 14k easy run
Sun: Rest / CT

Monday: Rest / CT
Tuesday: 5x1200m track (+ jog there + back)
Weds: Rest / CT
Thurs: 40mins 'tempo' run (bit slower than HM pace) (+warm up, cool down)
Fri: Rest / CT
Sat: 90min tempo bike, 10k brick run
Sun: 13k run to gym. HIIT intervals thing. This was silly. I was already knackered having done legs at gym on Friday, and turbo/brick on Sat - it was just that I'd agreed to do the session beforehand. Ho hum.

Monday: rest
Tuesday: 30min easy spin turbo, track (3 x 800, 600, 400, with 200 recovery between)
Weds: Rest / CT
Thurs: 30min easy spin turbo. Run 12x200m leg stretcher, 200m recovery
Fri: Rest / CT
Sat: 3k v easy run with a few strides (short 100m increasing pace)

Sunday: Outlaw X Run Leg

Essentially, a few easy speed sessions to get your legs turning over without getting too tired.
And a few 'tempo' sessions where you're getting used to target race pace without doing so much you wont recover. And make sure you have a bit of a taper before the race, as you wont really gain any significant fitness in 3 weeks so it'll be mostly about being fresh on the day.

Amphetamines on the day.

What kind of gloves do you use in fall weather?
Not looking for super warm winter gloves but rather something light and thin-ish that keeps windchill and maybe a little bit of rain away; I'm mostly cold on the back of my hands during morning runs.
I thought some Gore Tex (infinum) ones would suit this scenario well, alas they get a lot of bad reviews while being quite expensive so still looking..

I'm mostly cold on the back of my hands during morning runs.

LS top with thumb loops in this situation.

The cheap as chips karimore ones from sports direct are good. Light not to sweaty. They are not shower proof though

Ah I was in Bath over the weekend. Grew up there and used to head along the canal a fair bit. There are some good climbs up form Bathampton, Warleigh and Dundas if you like a hill!

light and thin

Decathlon do thin gloves that would fit this bill. I often wear this type on cold days.

He's just very good at hiding his disappointment 🙂

Honourable mentioned to his bottle man. This guy also brought his A game 💪
https://youtube.com/watch?v=5MSoP4Z4z7o&feature=share

Every way you go in Bath there is big ol hill ! It's a very nice area to be in and the countryside around is great for running and cycling.

Is 400ft hilly?!

https://onthegomap.com/s/o52177fh

@rhb / @duncs, thank you both, I'll digest the proposals (once I've found you on strava and judged you on your pace)

@Light_EDDed now we're talking

Thanks for the feedback @Rich_G and @Arducius -
will pop into Decathlon and have a look (we don't have Sports Direct over here..) 👍