Running

the first run after a few days off is always the one to knock some rust off. probably less arduous to do a couple of miles the first day at a plod before any harder efforts on following days.

Managed 12 miles with about 1200ft of ascent tonight, and felt...great?

Drinking during that week off didn't help. And loading up on veg burgers and sausages during BBQs made me feel bloated and gross...

that is a rapid recovery! good work.

Got an 800m on Saturday, which could be a bit of a shock to the system then it's back to the 5k pb hunt for the summer. I've signed up for one in Ipswich so need to make sure the journey is worthwhile.

Booked my first race in ages. A nice flat 5k and I think I have the ability to beat my PB (19:35 from 3 yrs ago) if I get some quality speed training in. Tempo pace is currently ~7min/mi based on vdot.

My regular run-commute is ~4mi along the pan flat Bournemouth promenade, perfect for intervals - What do you suggest?

A nice mixture of tempo intervals and continuous tempo running, preferably with an element of progression, to work at specific target pace or around it. Measure out some km and mile reps so that you can work off landmarks rather than the Garmin. (And on the promenade, run intervals both ways and take an average, as I'm guessing the wind can have a significant effect on pace.)

Continuous tempo run. 4 miles @ threshold, or 4 miles progressive; start at MP, work through threshold, with a final mile @ 10k pace. (So, slower than target 5k pace but good for working over-distance to improve strength-endurance, mainly by way of improving lactate threshold.)

Intervals @ 5k pace. Example progression (recovery):

• 5 x 1k (90 secs)... 5 x 1k (60 secs)... 6 x 1k (90 secs)... 6 x 1k (60 secs)
  
  

Tempo intervals @ 10k pace:

• 5 x mile (90 secs)... 6 x mile (90 secs)... 3 x 2 miles (2 mins)
  
  

Maybe alternate intervals and continuous tempo runs on a weekly basis, so you progress a session fortnightly by reducing recovery/increasing reps, etc. Throw in a parkrun every few weeks as a progress check.

I've eaten loads of shite this week and run four miles. Get in!

Thanks Phil, very useful! Possible silly question for a Friday afternoon, but do you change the units on your watch when training for races measured in km rather than miles?...

I prefer to know my speed in min/mi always and use miles for shorter distances but with the ultras i did last year kilometres was a lot better mentally as I got more regular notifications so felt like i was making more progress.

For training, I do everything in imperial cos I know where I am with that. I'll know roughly what my MP and threshold are in m/m pace, and I rarely run quicker than 10k pace away from the track (or measured reps in the park, etc.) so I don't really keep an eye on Garmin pace there anyway.

Has anyone done any of the runthrough velopark runs, on the cycling road circuit of the Olympic park?

Hey Iain, yeah I did a 10 km there last September

A little bit of Paddy Buckley dot watching: http://live.opentracking.co.uk/paddy18dannick/

Ahh looks like it's been deleted.

another link finally popped up.

https://www.irishmirror.ie/sport/other-sport/athletics/london-marathon-bosses-launch-investigation-12438688

My comeback trail continues. Just over 20 mins at hackney marshes two weeks ago, 19.35 at Roding valley last week and 18.58 at Victoria docks this morning.

Victoria docks is a new one, well worth a visit if you want a super flat and fast (assuming low winds) parkrun course.

Sounds like you are building nicely for the Ladywell 10000 in September!

I ran 2.11.7 for 800 this afternoon and then did a triple jump. Running the shorter distances is such a different experience even to a 5000, the head and legs start swimming in all sorts of blackness and heaviness, quite good fun though. I woul dhave liked to get under 2.10, maybe later in the year!

I seem to have found a knack at turning up at parkruns on days when the fast people don’t bother...

Still, it’s quite a life affirming thing to turn up and see 100 people of all shapes and sizes wanting to do something good for their health!

Does anyone here have any advice/experience of running win asthma? I’m normally ok in the winter as I cover my mouth with a buff for the first couple of miles but this winter the cold has really affected me. I cycle every day but it doesn’t seem to affect me as badly.

Ran a 10km in 50:30 today - with a negative split. I’d set a sub 50 goal for June but now kind of annoyed I didn’t go out a bit faster earlier.

First parkrun for 9 months and slowest one too (not counting the ones with my daughter or where I gently jogged it the week before a marathon) but good to get back into the habit.

First volunteering one next week (hoping to get a job where I can still run it but not that fussed).

If anyone fancies testing themselves over 25 laps of SE London's finest, and fastest, track you can register your interest now.

There are exciting plans afoot to make this years racing even better than last year.

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Due to a hectic week, I only managed about half my goal mileage, so I thought I'd use the unplanned rest and try a fast 5k. Still can't go sub 20. FFS.

Have done c.70 miles this weekend (mostly because I went out for a couple of hours yesterday and ended up running for 9hrs) - will do a few runs in the week and bring it up to 3 figures - haven't had a 100-mile week in years.

Nutter! Training for something?

Not really, just got some shit going on and trying to use running to get my head right and hopefully tire myself out so I can get some sleep. As it’s now 3am, it’s not working yet.

VLM 2019 ballot open: https://www.virginmoneylondonmarathon.com/en-gb/how-to-enter/ballot-entry/