Thank you for all your updates last week, I think I've caught up with most of you now!
So, who's done the "10k race" part of the plan (how did it go?), or has it coming up soon?
I'm interested to know what you think about the "tune-up races" in the plan. For my part I will stongly consider leaving out the "5k race" if I try running this plan again. It seems surplus to requirements since we have parkruns already in there (yes, OK, parkrun isn't a race, but you know what I mean 😊), and I wasn't keen on the way it lost me a long run from that week/cycle.
Give me your thoughts in the comments below!! 😊
The 10k race, however, I still think could be a useful experience. Unfortunately in my case, I haven't been able to find one I could get to - SO (as spotted by the eagle-eyed Linda) I decided to stage my own little 10k race!
Hence ABI'S ASSAULT ON THE PROM 10K was born! I'm going for a flat 10k along the Brighton promenade, with the last few km of the Hastings Half in mind - let's see if I get a 10k pb!! It's on Sunday, February 17th - feel free to join in the virtual race if you wish 😊😊😊
So for all of you with 10k races coming up - good luck and have fun!! And don't forget to have it added to the Events list so we can wave our pom poms at you suggestively 😏
Good luck with your assault on the prom Abi - strikes fear in my heart!
I have the Hyde Park 10k on Sunday. It's my first ever 10k race so I guess it will be a PB of sorts, but I'm not really expecting to beat my 10k time from the GSR as I still feel wary of my leg - the quad is much better, but I'm feeling a burn in my hip flexor - only when running which is making me very mindful. We'll see! This race is a great dress rehearsal for for driving and parking for the HM as I rarely foninto London, so that will be useful.
The 5K race earlier in the plan? I managed to tie it in with Parkrun pacer day and got a PB I was thrilled with, so it worked well for me. It, and the 10k, help provide lower mileage weeks too which is good theory isn't it?
Good luck to anyone racing or running this weekend - hopefully the weather will be kinder than last 😀
My feeling was that the kilometerage is already very low, and the 5k race causes rather a big gap between long runs - although with the old school 7 day plan it's not a problem of course.
You're right, it was pretty low kiometerage at the start, so maybe not necessary - in which case it could just be an option on one of the speed runs instead maybe?
Yes, that kind of thing. I've been becoming aware that where people are dropping runs due to injury or niggles, achieving the distance becomes the most important thing (things like speed can take a back seat), so losing long runs means potentially having to make bigger jumps from one long run to the next - also not good.
Hi Roseabi, I did the London Winter Run as my 10K race.🏃♂️ I got round in under an hour according to Strava so I’m more than happy with that. 😳😀
I’ve already decided not to do a 5K “race” as I think it would be too much for me 😊
On your last point, I’ve picked up a niggle in my left leg so I’m laying off running for a few days to give it time to heal.😔 It’s frustrating as I want to be out there now some decent weather has returned but I’ve got to look at it long-term and focus on the Croydon HM at the end of March 🙂🤞
Thanks Roseabi. I’ll get there by hook or by crook. I’m not a quitter, neither are any runners. We will get there, somehow, and we’ll be proud of how far we’ve come! 😊
Thanks you..I may try for the 10K Virtual race on Sunday...got the Park Run on Saturday with some of the forum friends from Bridge..hopefully! But that can be a leg stretcher...!!
I plan to cut my long run to 10k this week, then I head up to Scotland for a week of hillwalking and winter climbing. With my injured wrist finally back in action, I’m also trying to regain upper body strength for climbing! So plenty of extra strength work now!
As I’m not injured (I do get niggles, but they mainly ease off once I’ve been running for a bit, so I think that’s ok) I figure I should probably do more speed work when I get back home. I’ve got until May for my HM race, but each of the 3 HM distances I’ve run so far have been getting progressively slightly slower. Even my Parkruns are getting a bit slower again. I’m comfortable plodding along, but am starting to think I’m just getting too lazy! 😂❤️
Thanks Roseabi - we were hoping for snow and ice up there, but sadly seem more likely to get gale force winds / a big thaw / rain looking at the forecast...🙄
That’s very true Floss. I just plod along happily looking at nature. 😍 I am finding the more I let myself plod, the harder it is to ever sustain anything faster though. 🤔❤️
I remember reading advice from one of our great mentors ages ago, saying how it’s important to mostly train for longer distances at slow speeds to learn that you can move down a gear to keep moving. I think I have an infinite number of slower gears, and as each slower one feels more comfortable, I never want to move up a gear again! 😂
This sounds all very familiar to me mountaindreamer I've discovered a real love of plodding around 😂 I know I need to do some speed work so my son has very kindly offered to pace me over 2k (his favoured junior parkrun distance) during half term. I say kindly offered but I'm pretty sure he's just looking forward to racing me rather than pacing! I'll never keep up - his PB is 8:51 😂🤣
No 10k races available within my schedule, and like you say those short fast runs are probably not that productive at this stage anyway.
I have however, found on my two longest runs to date: 17 and 18k respectively I have beaten both my 10mile and 15k records on strava on both occasions.
I will point out that I have not been pushing for this, just running comfortable paces. So I can only put it down to consistentecy, and a general fitness improvemnt since I last ran these distances a year ago.
Going well here Abi! I did a slow 9k in the sunshine on Monday then a killer hilly 11.5k with the club on Wednesday as well as lots of other exercise. Very pleased to say all injury niggles are gone 🤞
Pacing 31 mins at parkrun tomorrow then rushing over to watch Brighton v Derby in the FA Cup ⚽
Good luck on the 17th Abi! I would have joined you in the virtual race apart from the fact that my HM is on that date 😄
Yes, just 4 weeks to go, but am feeling a lot more relaxed about it having managed an 18k run last week, so now very much within reach of the HM distance.
Plan for the remaining four weeks is to... keep running every other day or so (with golf/hiking in between)... do at least one run of the full HM distance (so I know that I can do it)... do at least one run over most of the route we’ll be running on the 17th... and then take it very easy in week 4 (tapering) so that I am in peak form for the race itself.
Still can’t decide whether it was madness to sign up for a March HM because that means I’ve had to get out there in the winter and run stupid distances.... or if it was a great idea for pretty much the exact same reason! 😂
I did something a bit different for my 10k race, and inflatable obstacle course. It was brilliant fun but the next day I discovered new, very sore muscles, that my strength training clearly hasn't been working... more tricep dips are on the cards!
My other big learning was I definitely will not try to run my HM with anyone else, there were 9 of us from my local running group at the obstacle run, I'm sure most of them thought 6.5 min/km pace was a steady jog, but my lungs were beat before the 2km mark. To put it in perspective my fastest ParkRun was 35 min (7 min/km), I didn't have a hope in hell of keeping up that pace over 10km, I dread to think what would happen if I tried to repeat it over 21km!
As for the 5k race in C6, I confess I ditched it in favour of an extra long run so the increases in distance were a little smaller in my plan, however at the time I did wonder if I should have opted for a recovery week of easy short runs, I am aware some marathon plans do that. Also, I have noticed I have been taking more rest days as the weekly mileage is increasing, at the start I was running every other day, practicing yoga 2- 3 times a week and taking just one rest day, since I returned from holiday I have been taking 2 rest days per week, after the 10k and long runs. Is everyone else doing the same or am I being lazy?
You really should try one, they are heaps of fun and unlike some of the army style obstacle races, everyone can get over the inflatables unaided so you can even do them solo if none of your running buddies are up for it. Just don’t wear your favourite running gear, you will get filthy and might end up grazing your clothing.
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