Running

my training is going to pot at the moment, as life is getting in the way, supposed to do 36km super steady on Sunday but that's not possible, so instead pacing a half marathon tomorrow, and will run there and back so will do the 36km but 21km will be in 1:30!

1:30 is easily possible, even with 7.5k easy first, coming home will be a death march though!!

tight radius bends

Filth.

But I ended up doing something to my hip running track sessions. Alternating did directions helped, but obvs could only do that when the track was mostly empty.

I considered doing intervals 6 to 10 in reverse (it was quiet), but it feels wrong somehow. Rude. Impudent. Even to my oppositional sensibilities. And there's some questionable track-craft on display at the best of times down there.

So using this and the advice from @ewanmac I slowed down a bit for the intervals, and aimed to get just under 5:00/km pace for those. Only three x 5 minute ones. It went ok actually! I should probably have bumped it back up to 7 minutes but that can come next week I guess. And I warmed up for longer this time too before going into the intervals which I found was more beneficial. And also ran a bit longer at the end to dial down. So I'm really happy with how it went. I think I want to target under 50 minutes for a 10km run in the next six weeks.

So thanks for the advice, really appreciated, and put to use!

Interval sessions that close together is quite punchy - are you giving yourself enough recovery time?

He's young?

Do you mean the days are too close together?

@Chalfie I'm 41 so no...

Long read: https://amp.independent.ie/sport/other-sports/athletics/ewan-mackenna-mo-farah-has-more-questions-to-answer-than-gold-medals-and-the-facts-are-stacking-up-against-him-36712511.html?__twitter_impression=true

Fun running today - first swimrun of this winter. 4 (non-wetsuit) swims, water temps were between 5 (Serpentine) and a toasty 7 degrees (Brockwell), tied together with a half mara, all in lovely snowglobe conditions. Mostly socially-paced, but the last run gets a bit racey, and managed to 'win' that. So much fun.

16 mile local trail race in the snow this morning. Weather made it feel like a fell race.

Sounds good.

12 stage cancelled. Bit of a blow and not entirely sure how they work out who gets to run at the National 12 stage now. The weather is rubbish but it isn't currently icy or snowy on the ground.

And on that note, I enjoyed the message from the England schools organisers earlier today about how it's cross country so the weather is supposed to be poor.

You are doing London, aren't you?

Trail Parkrun in 2 Merino Layers, Gillet, Buff, Cap, & Full Leggings... style justice was served as I finished 2nd to a guy in Vest & Shorts.

@GwGs is there a runhead forum?

Just Facebook

Runhead AC
https://facebook.com/groups/1036963696424969

Tuesdays at 7.15 outside The Beer Shop in Nunhead

I was also taught a lesson by a clubmate in vest and shorts today. It makes me wonder if it is worth risking

Indeedy, for the first time.

Yes, kind of. Just need to let the rest of the club know about it really.

It's relative to the 'importance' of the run... an 'A' race i'd have a bag and warm clothes for after, Parkrun not. It's not during the run part that the cold gets me so much, it's any standing around so I just layer up for that. 6ft2 and 68kg = no insulation.

Tried to take advantage of the mini taper for the cancelled race by doing a decent progressive run. It was all going well until I turned right into a headwind and mud, at which point it became a battle to hold my pace. Got home to find my laces had frozen solid. I'm sure it will be good preparation for later in the year.

So just under 35 miles for the week at an average of 6.39 a mile. week one done.

Make me an admin and I'll move all the posts into one forum?

The power...

When you get back to running after a couple of years injured, get the love back in a big way, build up the miles and start doing decent times. Obviously, that's when you get a stress fracture of the ankle. fml

Sorry to hear, must be frustrating.

slightly wimped out of Saturdays run, decided to cycle there as I realised it was 9k each way which would have made it nearly a full marathon, did the half marathon in 1:29:59, although the distance markers were pretty far off and I realised we needed a 6:40 last mile a mile from the finish, which probably wasn't ideal pacing... then continued for another 5k lap at a little faster for 26.1k at 4:14 avg pace, which sits well with my theory that I want to do as much marathon pace stuff as I can.

10x800m aiming for 2:55 today, rest day tomorrow, then 3x20 threshold on Thursday, 10k marathon pace on Friday, not sure what on Saturday (supposed to be a 3hour endurance bike ride with 8k off the bike), and then 3 hours steady on Sunday, the slight challenge is that I'll be on the north Cornwall coast all of next week which equals hilly and muddy, so will be done to heart rate rather than pace, but the hills should make for a nice challenge and help build some good strength!