Training Log Archive: shabar

Event: Percy Pud 10K
 

Well, the weather didn't quite play ball and although the wind eased relative to yesterday, the first half was fairly tough. Pre-race strategy was to run a controlled 1st 2 miles, gradually easing up the pace to hit 5.33s in mile 3,4,5 and have enough in the tank for a quick final mile. Started perfectly in a massive bunch as no-one looked to take the race on, pacing perfect, 5.39. Second mile also nice and controlled but a bit quicker, 5.36. In a good group at this stage with Carl and Steve P. I knew they were aiming for similar times to me, but during mile 3 it started to get harder and I made a mistake, instead of upping the effort to stay in the group, I slacked off a bit to conserve energy and ended up ploughing into the wind on my own, nightmare; 5.52. Round the half way point and starting to dig deep hit miles 4 bang on in 5.33. Mile 5 was really tough, and at times I thought I'd have to drop out, 5.43. In retrospect I could have been less conservative here too. Mile 6 was a hellish fight to the finish but actually pace wasn't too bad considering a lot of it was uphill, 5.37. Effort levels really high for this though. Aidan came storming past at this point and I just didn't have the guts or energy to go with him, only mustering a sluggish 5.30 for the last 400 or so, and whilst Aidan edged in under 35 I was left dangling just outside, tantalisingly close but disappointed. 35.12. Next time! On the plus side the fact I ran a 5.33 in mile 4 means I reckon I could chip away at the parkrun time again next weekend. Game on!

Spent the rest of the day bushwhacking and bouldering at Baslow. Was careful not to get into anything too physical or core intensive, but did have a few goes on the Walnut, which to be fair, is both (did it though...)

Wanted an easy sharpener before Sunday. This almost fitted the bill, gentle down to Bingham park, a few strides and drills and then an almighty grind back up through Greystones, feeling sluggish and worried about tomorrow. Blisters still in full effect, but manageable. Fingers crossed it all goes well tomorrow and I don't blow up through being too ambitious.

Planned rest, though a late night as train from London didnt get in until 2300. Wearing smart shoes did not help the blisters either!

"Conversational" with Rach, not sure she got a word in edgeways...

Just me Steve and Ali this week, the boys resplendent in their new purple t shirts; guerrilla marketing the sh*t out of Woodbourne road. The excitement proved too much for Ali who sensibly bailed after aggravating an injury/couldn't take the heat. Managed to hang onto Steve's coat tails for the whole session (despite his best attempts to throw me off Mario-Cart style). This made it fairly intense for me, and last couple of reps felt fairly close to my limit.

Session was 400 [90], 600 [1.45], 800 [1.45], 1200 [2], 1200, 800, 600, 400. Aimed for mile, 3k, 5k, 10k paces (Steve's, not mine!).

Times: 74.7 [90], 1.48, [1.52] 2.29 [1.50], 4.05 [2.13], 4.06, [2.09], 2.33, [2.08], 1.51 [2.24], 77.6.

Slower down the back of the pyramid, even with slightly longer rests. Still, all in all a good session.

Head torch with R - lovely evening. Really enjoyable slow run. Feet are in a complete state though, with sore points and inflammation in various places. Didnt hurt too much running but hope they've gone by Sunday. Current taper plan is go hard in the session tomorrow, recovery run thurs, complete rest Fri, gentle run sat...