Running

^ Cheers

How fast is the course? Did you meet your target time okay? I'm trying to decide how ambitious to be with my training for this one. With so many different distances running on that 1 mile loop I worry it'll be packed - were the other races overlapping?

I was in two minds about how to approach parkrun on Saturday, a week or so before a marathon, so when a last minute shout for a tail-walker appeared, I went for it. Mellow at the back once the thundering, panting masses have done their five laps. The next two weeks are volunteering as well (bookending marathon), which will give me a 10:1 run/volunteer ratio. Feels reasonable.

My son went past a few times on Saturday looking upbeat and bagging a pb in the process. Think he's got his sights set on a couple of fast JM11-14s slightly ahead of him. Hope his motivation persists throughout the summer at least.

I did my last 'long' run on Sunday, a 15k out-and-back that was supposed to be steady first half and ~MP second half. Kept putting the brakes on during the outward leg. Satisfaction at fitness level was hubris, something I realised as I reached the turn and was then blasted by the northerly wind. Managed to hold the right pace, but not so much effortless floating.

Bagged the token sorting* job, which can be done after I've done my own run.

* Good weather, bank holiday weekend, 600th running of this event (Wimbledon Common) so it may be a record attendance for it (current record is 578). That's a lot of tokens. (24 parkruns with no volunteering needed to be remedied.)

It's a bit undulating and can be windy because it is exposed. I've only ever done duathlon runs or a 5k round there. I think I was about 25 seconds slower than a flat 5k. I'll see if I can locate my activity for elevation stats

Edit: It feels hillier than this suggests

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When I ran it I didn't have a target time. I think I did it in about 53m. I wasn't too keen on the course that day as it was very exposed and windy, and the stretch coming back around from the half circle turn was torture. I found myself trying to run behind people to use as a peloton. The overlapping races didn't make any difference, there was loads of room. The course is twisty and bumpy, which keeps it interesting, but if you have a target 10 km time in mind you might want to take that into account.

Good luck with it!

Thanks both. I run a completely flat route at the moment so it might be time to find a wee hill nearby for the training.

@juanito - Well done on the 800, hopefully the concentration on short/quick running will be paying off over the Summer. Really encouraging depth of performances in the first Southern League team, and I'm looking forward to getting involved, even if I might be struggling by the looks of it to make the scoring team for 3,000/5,000!

I probably shouldn't be surprised that this marathon recovery is taking its time. I thought I'd be OK to try an interval session last night just to get back into the swing of things, but just couldn't get going, and decided to bail after a single km rep when I felt a vague niggle in the right achilles. (The "good" one!) I think it's more a result of temporary tightening than an injury worry but all the more reason to back off. I've got a mini bike tour planned for the bank holiday weekend (~200 miles/3 days) so probably won't bother attempting another run before then.

More reflections on the marathon; as well as 3rd V45 I managed my best overall position for London, 92nd, so I'll take that. Still feeling a little flat about missing my time target so thoughts are turning to an Autumn attempt. Looks like we might have a crew going out to Frankfurt, end of October, so I think there's a very good chance I'll enter if I get back into gear over the next few weeks.

Some initial analysis of some cheating at London:-

https://www.marathoninvestigation.com/2018/05/london-marathon.html

Why do they do it?

3min kms in 2nd half of the marathon after running 6 min kms in the first - proper banter merchant

Cancellara?

"Proper banter merchant" I'm stealing that. Made me cackle and as I think I've done some damage to my abs tonight caused me some pain.

I've managed to run a few long runs since marathon and all the aches are slowly showing and working themselves out. Going to try throwing in some quicker miles tomorrow as part of a short run so will see how it all responds...

Did a run through the woods tonight. First run in ages. 10 k in under an hour. I expect to be domming everywhere tomorrow.
Dulwich woods are nice.

I popped out for a run after work yesterday, fairly standard average pace 5k.

Toward the very end I decided to ramp it up a bit and ran the final minute at "quite fast", hit 180bpm (a lot for an old man like me), and when I looked at it on Strava later if I had continued running at that pace I'd have completed 5km in 17 minutes. Needless to say, there was no way I could continue that pace for another 16 minutes.

Still, eye opening, I've run a 20 minute 5k (Park Run), running faster than that is not a linear thing in terms of effort it would appear.

No doms or cramps this morning.
Success.

Well no, but that's where e =mc2 comes in doesn't it?
To move mass at twice the speed takes more than twice the energy.

Have been in Amsterdam since Wednesday, first time I’ve travelled for work with both time and being on my own so had the luxury of being able to run as long as I liked With no pressure of dinner time, was bliss running around town last night had to stop and check my phone a couple of times but so nice just to head out and run for Sake of pure enjoyment! 17km done in 1.15 ish

I had my slowest ever Assembly League race at Victoria Park last night. The price of the beer has also gone up by £1.

Nice to bump into @juanito though!

Managed a 100 mile training week for the first time ever with only minimal aches/pains. Now looking for interesting ultras, any suggestions welcomed.

Dusk til Dawn 50 is great imo as overnight, hilly, affordable, & close to home for me... http://beyondmarathon.com/dusk-til-dawn/

@kl

round reading 50k was nice last year, tiny bit of industrial estate but some riverside, farmland, woods, residential roads, hidden trails. the 100k is two laps though which may not be as appealing.

likewise surrey hills 60k challenge (which i injured myself 10k in and had to dnf) was an amazing route from what I saw of it and apparently got better after first 20k. finishing in denbies vineyard was nice too. not too difficult to get train back from dorking after if you can manage a short hobble still.

and of course my fav. spitfire scramble.

i'm signed up again to do reading 50k (aiming for slow 7-8hrs, mostly walking) and spitfire solo this summer (100k is my target). surrey hills was tougher than I thought it'd be so one for when i'm back to running marathons already I think.

check out phoenix running too they do loads of weird events, something might suit.

Vondel Park is the one! Deffo a great Pb spot - flat as a pancake and a lovely surrounding.

everywhere there is pancake flat!