Was more confident at the start so did the first half in 1.45, figured I’d be able to hold onto 3.45 if that was too fast. Slowed a little to 5.05/5.10m/km after 25k big hill at 29k but managed it then completely imploded from 31k. Bit of a death march to the finish. 40mph headwinds along the beach front completely sapped whatever energy I had left, the right turn into Poole was brutal, nearly came to a complete stop with the wind (kite surfers were out en masse having a great time).
Managed to drag myself back along the beach front to finish in 3.56.04, had to give myself lots of stern talking tos and set landmarks to run to. . Nevertheless I’m very pleased I hold onto the sub 4 for a debut.
Yeah, nice job. On my longer run Sunday I was really struggling at some points into headwinds, and that was just in London, so along the coast I can imagine it was pretty brutal. I’ve run the coast between sandbanks and bournemouth before as an out and back with a tail and headwind. The latter was not much fun!
Nice one. There are still spaces at Chelmsford on the 20th
Apparently the wind made southend 10k quite interesting yesterday, out and back along the seafront. Lucky for me i had a few sniffles and a sore hamstring after a VERY painful sports massage last week. Frustrating i missed my last scheduled run but planning 10 miles at MP tonight as i feel a lot fresher. Nice to be tapering though…
PS… GB… you are my hero. I cant get my head around that level of dedication having missed the start. Well played sir !
Haha i wouldn’t go that far mate. I knew what i was doing, it was start late or not do the race at all. It seemed like a cool idea on the way up. Sat on the train in my race kit, prepping my stuff etc. Then had a ~1 mile or so run to the start line. texted the RD to let him know i was in position and off i went. The novelty quickly wore thin on the 14km flat, straight and very boring stretch of tarmac and path heading down to the coast. It was at that point that i started to question things.
caught the sweepers at about mile 10. Despite moving through the field, i spent 85% of it alone i reckon, at least. But it’s good mental toughness training.
It’s the same side of the country though? If you sign up I’ll shout you as much pizza as you can eat in my Brother in law’s all-you-can-eat Pizza restaurant afterwards. What’s not to like?
(You can get the beers in)
It’s been 2 years since my last one. Was out on a 7km run this morning finding it hard, have put on several kg which I’m finding hard to shift.
Got home and entered Abingdon 20th Oct. Need a race entry to motivate me.
Can currently run up to around an hour but it feels like hard work. Giving myself to the end of May to build up to 3 runs per week with one being 1 hour+.
Then another 2 weeks to go to 4 runs per week with one being 90 mins.
My Physio always used to say: build frequency first, then volume (easy paces) and then intensity.
When injured:
pain >3/4 out of 10,
gets worse during the activity or,
lasts for more than 24 hours,
→ you dial the work back in the reverse order:
Intensity reduced first, then volume and finally frequency.
The idea re frequency is, apparently, that 10 mins of running is enough to send the signals to the body to produce the hormones that increase bone density and strengthens tendon/ligaments. Hence, try and reduce this last (all v easy running) so you maintain as much strength as possible to keep your injury resistance as high as possible when restarting.
Your plan looks largely inline but could consider leaving the focus on the long run until you’ve reached your target frequency (4 times a week).
Best of luck! I’m on a similar journey I.e to shift some weight. I’m training a lot and retaining a lot…. I obviously overestimate my ‘need to fuel’!
