Running

10,000 logged miles

You’re probably due a service then, new knees and tendons!

Plenty mud, sweat and tears lie ahead!

And 10k miles, shit the bed!

really pleased with last nights run, 3x5k all done under 20 minutes, and all run in super controlled form, just as I'll try to run Brighton, trying to be as efficient as I can.

https://www.strava.com/activities/1466289920/overview

now off to the Cornish coast for the final week of training, so most sessions will be done to HR and time rather than pace, as trying to achieve marathon fast speeds there would be unpossible!

Good session! Cornwall will be lovely, don't go twisting any ankles or anything. Additional hill training won't do any harm at this stage, pretty sure the quads get more activated late into the marathon as fatigue sets in.

I still had Tuesday's MP session in my legs last night but managed threshold miles on the track (5 x 1600, 30 seconds recovery) all in 5:25 - 5:26 on my own, 11 miles total. May have a run-free day today, just a few A-to-B bike miles to keep the legs ticking over till tomorrow morning's 10k.

Anyone here around my pace thinking of doing the Adidas one hour thing in June?

Orion Fast Friday entries have been opened.

http://www.entrycentral.com/fastfriday

@juanito I'm looking at you!

Hmmm... 12.5 or 25 laps of pain? Decisions, decisions...

I want to get into the slow 5k race, but my times from last year would probably get me into the 2nd slowest one. I've not dipped under 20 minutes this year, although I've been injured since December and mainly running offroad parkruns.

I could just accept my fate and come last in whichever race I get seeded into.

I reckon you'd be good for the 10k

I'm veering towards the 10k mainly because there will be other opportunities in the year for 5k's on the track (Southern League, our club champs, open/BMC meetings at Eltham). A mid-season crack at 10k could be good prep for our club champs/Ladywell 10,000m open* in September (*all welcome!) And it's a good event for a flattering age ranking. ;-)

Would love to consistently dip under 20mins again, will probably need new pair of off-road shoes in order to do that at my local ParkRun. This is how I justify purchases. (any good deals around on Inov-8?)

I'm really, really enjoying running again though- annoyingly coinciding with the start of the TT season...

Duathlon!

20% off on ebay under category sport and leisure - up until 6pm this eve.

Got those Speedcross 4's for £65

Signed up! Hopefully i'll have some decent times nearer then as well.

I have weird calf pain. I should probably go to a physio rather than attempt to race 10k on tarmac, in old shoes, tomorrow.

Weekend sorted:

https://mobile.twitter.com/hashtag/BM100?src=hashtag_click&f=live

Will Gary get round this time?

Huzzah! Just did 10 km in 50:02 ! New record for me!

I predict finishes for Gary, and Guillaume Calmettes.

I know that's nothing for most of you, but an average pace of 5:00/km for 10km is a huge jump for me. No way I'd be able to hold that for a half marathon though. I was near to puking at the end.

That’s a milekm-stone right there - we’ll done!

Good work!

A few more longer runs and you'll be surprised at what you can hold for a half marathon.

Presumably you did that time at the end of a working week, in the late evening? If so, you'll get some benefit from being rested and fresh (hard with kids I know) ahead of a half marathon.

Thanks all. Running through Burgess Park at night is a bit spooky, but worth it for the lack of any obstacles. I am wrecked today, our two year old was up loads during the night. @andyp the HM is not until May 20th

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@dubkev that’s 💪 work

I did 5 x reps of parliament hill yesterday during a hungover 10km. Felt pretty good though.

What leg exercises are best in the gym to help with speed?

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If you are a gentleman over 35 I would also recommend heel raises and heel drops.

Do a set with straight legs and then the same with bent knees