2018 Sub-3. No rules. Run. (Read 792 times)

MT & Weatherboy brilliant 5k's, congratulations.

I started to feel  a bit aerobically fit again this week, PF is not getting any better but the insert things stop it being annoying during the run. Not sure how to proceed, feel good running but should perhaps take some down time?

anyway, my week - 50 odd miles, one hard session where I ran a nice 5x2k with 3 minute jogs and one 15 mile run. Wife has jury duty next week so maybe a bit of a disjointed effort upcoming.

Mikkey - do you know anything about the Highgate Harriers Night of the 10000m PB's? I see it's on the day after my 40th birthday next year and wondering how/if I'd be able to get in. Looking at last years results my PB is just quicker than the times run by the 3 slowest guys in the slowest heat.

finbad - I wonder is the fact that you are still trying to run through PF doesn't allow it to heal. I think I had something like PF in 2012 when I dramatically increased weekly mileage (but I also think I caught it very early) - so, stopping for 3 weeks and doing absolutely nothing solved the problem. Just thinking loud...

the steve - great mileage for the second week after the marathon.

My week:

Mon - 7.1 @9:50

Tue - 7.1 @9:53

Wed - 10.1 @8:29

Thu - 12.5 @8:01

Fri - 12.5 @9:08

Sat - 8.1 @9:08

Sun - 1.75 @8:45 w/u 6.3 @6:29  10K  1.3 @9:10 c/d

Total: 66.7 mi

Strange feeling after today's 10K - I know you have to run at least 39 mins 10K to go sub 3 - I ran 40:48 - this is my slowest 10K time since 2012. From the other hand - I ran 40 mins 10K when I broke sub 3 in 2013. Plus - I believe the steve mentioned he ran 6:36 pace10K before he ran 2:54 marathon - I guess I should expect something like 2:53 now? 

Just noticed my Strava shows 41:15 for today's 10K instead of what my watch has which is 40:48. That was bizarre - at approximately 1.5 miles mark I was stopped by a few policemen who explained we need to stop running because there was some incident ahead an

d they do not allow anybody there - I ran for awhile before "meeting" with other 2 or 3 policemen, who were not too convincing though - I stopped my watch and walked some distance because that sounded kind of stupid - there were plenty of people everywhere and I could not understand what the police was actually doing - apparently after 30 or so seconds I didn't notice any incidents and started to run again. When I ran the second loop, there was no police anywhere - so, as I said, I have no clue what those guys tried to accomplish - but I walked for 30 seconds with stopped watch before continuing and that's why there is a difference in Strava time and my watch time.

v02 block: w2/6
M    00 44 10    5.22
T     -- -- --         URD laziness
W   01 13 29     9.23
Th  01 25 44     10.91
F    01 34 49     11.64
S    01 18 23     9 tm w/ 2wu + 200/400/4x1k/400/400 + 2cd, 0.5%, 2s/4s@5:00p; 1k@5:24p
S    01 14 58     9.28 
                         ====
                         55.28

Pretty happy with my week. Got my mileage heading back in the right direction over the break and was able to get some more fast work in. Running when suffering at vo2 pace sucks balls!

Cal: Another solid week. I wouldn't worry too much about that 10k time given the police nonsense. Stop acting so evil and Russian all the time... or is it Russian and evil or evil-Russian, hmmm.

Steve: You are made of steal to be right back at it so quickly. You might well be in with a shot at your 15k pr if things go well, given the great aerobic condition you are in after the marathon cycle.

Finbad: Urgh, sucks to hear that the PF is still hanging around. Easing back to ~50 mpw and banning doubles was enough rest for me. I also stopped running in my zante v3s for a couple of months as they irritated it more than my other trainers.

Weather: Cracking 5k result. I wouldn't stress too much about the actual weather as you're in great shape, absent a hurricane, so get after it.

Gabby: Great stuff. The more of us pushing ourselves the better... hopefully!

mt79: Nice 5k. You keep at things consistent like this and getting into the 18s should be easy.

Weather that’s really well done.  Great PR

Kram great week.  VO2 can be brutal.

Cal im sure  you can sub 3 off that

first taper week 73 total

mon 10 8:35

tue 10 with strides 8:31

wed 10 with power test.  Which was a 3:00 segment all out (4:34). Hit the 800 in 2:17 which is moving pretty good.  Then nice 15 min jog.  Then a 15 min segment at 5:32 pace.

Thurs 10 8:35

fri 10 with strides 8:31

sat 13 with 45 min at MP power 6:20.  Felt so stinking easy

sun 10 8:37

1 week to go

 

Mikkey - do you know anything about the Highgate Harriers Night of the 10000m PB's? I see it's on the day after my 40th birthday next year and wondering how/if I'd be able to get in. Looking at last years results my PB is just quicker than the times run by the 3 slowest guys in the slowest heat.

I hadn’t heard of it before, but spoke to someone who’s run it a few times and he said it’s quite popular now and open entries are based on times over a few weeks, plus it held the European Cup this year (and next year) which fills up a race. He reckoned 34min might be tight, but suggested following them on Facebook/Twitter to see when they release entries etc. He also recommended the Orion Harriers “Fast Friday” in June as a good alternative.

Cal & Swim - good luck.  Weather looking much better!

JT - hope the leg recovers soon!

Thanks guys - really happy that I've been able to hit a few 5K PR's during this build.  Probably should have hit a 10K along the way too  As for the weather still looking at mid to upper 60's with high humidity which isn't a deal breaker (for me) considering what I've trained in throughout the last few months. Obviously I'd like to be able to take advantage of something much cooler and speaking of which Wed & Thursday will be in the 40's!  Based on my most recent 5K time and recent workouts (3/4 X 2 mile, & 2 X 5K etc ...) certainly was thinking 1:16-1:17, but have to figure if it is closer to 70 (or warmer) something around sub 1:18 pace. One thing that hurts is the race doesn't start until 7:30 AM ether.   Hoping I have a few folks to run with as well!

 

 Cal - Glad the weather is working out for you with CIM. I assume you're going for sub 3 no matter what?

Just trying to think what would stop me from trying? BQ? I don't need one for next couple of years. Hard time from Mikey and Piwi (possibly you might join with a reminder about speed workouts )? Well... I hope I will be able to handle all the shame

If nothing happens the weather forecast looks pretty much perfect - 38/54 - low/high temps \during the day (means - around 40-42 at the start). Less than 10 mph wind. The only unknown will probably be rain - the forecast on that changes every day. Plus not cleat if there will be sun or clouds. But at 45-50 degrees range for the whole race it probably should not be an issue either.

Cal i wont be shaming you on a non sub 3. I will be amazed if you get it from where you started training.

I hope that you carry on another cycle and show us your true ability.

Reeves bummer about catching my calf strain. I re tweaked mine 3 weeks in a row. Im back easy flat running now.