Year 4: "It's a game of inches"

Myles Splitz

Sunday 5 miles easy (8.04 min pace)

Monday OFF

Tuesday OFF

Wednesday 8.8 miles (7.18 min pace)

Thursday OFF

Friday OFF

Saturday 5.5 miles easy (7.53 min pace)

Sunday 14.2 miles easy (7.38 min pace)

After being pretty good for getting out Christmas week I let my guard down between Family occasions, work, Friends over from US, GB and Aus and New Years in Galway the week was a bit of a distaster however managed to get back on track when got home and got a bit done before next training block begins.

I had 3-4 weeks down time built into the training plan at the start of the year but the cancellation of Waterford extended this a bit longer. I have definitely lost the ability to hurt as only sort of sessions I did in this time were tempo'ed parkruns and a Lactate Threshold test. Despite this I managed to keep the fitness up and fired up to get back into full training as of today.

Myles Splitz

Monday 8 miles easy (8.13 min pace)

Tuesday AM 4 miles east (7.50 min easy)
Tuesday PM 3 x (4x300 w/45 sec rec) 2.30 b/w sets

Splits:
(55, 54, 55, 56)
(53, 55, 56, 56)
(54 ,56, 58 ,58)

Wednesday AM 9 miles easy (7.55 min pace)

Wednesday Afternoon Upper Body Workout

5x8+ (last set to failure (11) ) Dumbell Bench - 30 kg
5x8+ (last set to failure (12) ) Half Barbell Cleans - 25kg
5x8+ (last set to failure (10) ) Barbell Bent Over Row - 30 kg
4x12 Lateral Cable Raises - 2.5kg (about 33% of prior injury)
3x12 Cable Tricep Pulldowns - 15kg (Couldn't finish last set)

Wednesday PM 5.5 miles easy ( 8.10 min pace)

My mini base phase done and dusted and it was back to reality this week.

Had planned getting up to the club for Tuesday's session but a last min call about a viewing meant that I had a very small window to get this done today so decided to mosy on down to behind enemy lines and went to Irishtown. Not a soul there to brave the elements (before the clubs started training) but a bit of an annoyance running in lane 3 due to the barriers being up but made the best of it. First rep I was convinced that I ran off the wrong line but decided to keep consistent but as the session went on I think it was just that the paces were slower being first session back and the conditions. Effort was definitely there and not the worst session despite the splits being alot poorer than expected.

Wednesday and met up with one of the lads in the morning for a few handy miles. Bit of a sugar crash by the end so walked the last half mile home buts still a good solid 70 min run.

Down to the gym in afternoon and still fairly flaked the training catching up but went pretty well. Decided to do week 1 again of my progression just with upping sessions to 2 a week plus workouts didn't want to simultaneously up the intensity too much.

Handy one with a few of the lads in the evening. Was struggling at first when got out but actually got a bit of energy as the run went on and felt pretty good.

All in all a nice start to the training block.

pconn062

If you don't mind me asking L (could probably put this in the S+C thread but anyway), regarding upper body gym work do you take the same approach as you would for lower legs ie. low reps/high weight? Or is their a different approach for upper body. For MD runners, I know a little more upper body weight is acceptable compared to long distance runners. I currently do no upper body work but was thinking of including maybe one session every 10 days or so. For me personally, "high weight" in upper body would be very relative as I have very poor upper body strength.

Myles Splitz

pconn062 wrote: »

If you don't mind me asking L (could probably put this in the S+C thread but anyway), regarding upper body gym work do you take the same approach as you would for lower legs ie. low reps/high weight? Or is their a different approach for upper body. For MD runners, I know a little more upper body weight is acceptable compared to long distance runners. I currently do no upper body work but was thinking of including maybe one session every 10 days or so. For me personally, "high weight" in upper body would be very relative as I have very poor upper body strength.

Same format.

3 main lifts progressing from 70% up to 95% while reducing reps from 8-2, with 2 accessory lifts (in this case mainly rehab style work for shoulder building up strength as there is still ligament weakness). Aim is to build a bit of strength in back and upper body for arm swing and postural. In terms of bulk though very hard to put on significant mass unless the diet is amended to do so, between the mileage and the nutrition it will more change body composition rather than add bulk

Aim is to do the arms in around the faster session of the week and the legs around the longer/ tempo style work just to allow neural responses which aren't compromised by fatigue.

Aim is to do this style of work for next 6-8 weeks and then from there progress to a bit more competition style stuff (plyo's and complex style resistance training)

Myles Splitz

Thursday AM 4 miles easy (8.34 min pace)
Thursday PM 4x2200m Tempo w/2 min rec

Splits
7.57 (5.44 mile pace)
7.56 (5.44 mile pace)
7.49 (5.41 mile pace)
7.43 (5.36 mile pace)

Friday 11.5 miles easy (7.49 min pace)

Saturday OFF

Sunday AM 4.8 miles easy (8.07 min pace)

Happy with Thursday's session went exactly to plan aim was to work right down to LT based off the LT testing report I had done before Christmas as well as Half target. Garmin was acting up a small bit throughout the session and strava paces well off.

Saturday was a blip in an otherwise very solid week. This week through a bit of a curve ball as started looking for a new place and despite thinking that it may take a few weeks to find anything worth while got very lucky with first viewing and found a great place to rent so this week has been non stop trying to get things sorted.

Had an appointment Friday which I was missing some relevant doc's for so had to reschedule to only appointment available which was Saturday morning this meant that the planned BHAA race was dead in the water. Would have liked the hard effort but what can you do.

Myles Splitz

Monday AM 5.2 miles easy (7.45 min pace)
Monday PM 8.7 miles easy (8.01 min pace)

Tuesday AM 5 miles easy (7.18 min pace)
Tuesday PM 4.8 mile tempo (5.45 ave. pace)

Splits
5.48,
5.39,
5.41,
5.48,
4.40 (5.51 pace)

Wednesday AM 5 miles easy (8.14 min pace)

A good start to the week, I have found my groove and gotten back into my habit of late night runs again

Tempo was enjoyable to be honest. Didn't expect the legs to handle it as well as they did pace wise given it was half eleven at night. As session went on though the icy air was taking its toll on the lungs. Laboured a bit with some stomach distress coming near the end of the session and pulled the plug slightly early but all in all I was happy out with the pace and the effort

neilc

Myles Splitz wrote: »

A good start to the week, I have found my groove and gotten back into my habit of late night runs again

I find I'm awake half the night if I run too late, how does that work out for you?

Myles Splitz

neilc wrote: »

I find I'm awake half the night if I run too late, how does that work out for you?

I dunno if it is a case of being so used to shift work and working nights or simply a case that I have a fondness for sleep and could nod off at any given stage anywhere but I have no problem with conking easy enough and no amount hard workouts or caffeine seems to influence this.

Mind you saying that took about 2 hours to get to sleep last night as I couldn't get any heat back into me after the run

Myles Splitz

Wednesday PM 5.4 miles easy (8.18 min pace)

Thursday AM 8x1km @ 10k pace w/2 min (200m) rec

Splits:

3.21,
3.22,
3.22,
3.23,
3.22,
3.22,
3.24,
3.23

Thursday PM Lower Body S & C

5x8 Deep Squat|50kg| (last set to failure - 12)
5x8 Romanian Deadlift | 40 kg| (last set to failure - 8)
5x8 Barbell lunges | 17.5 kg|


Session 2 of the week and up to the track on a perfect day, chilly but aside from that ideal for training. The reps themselves were very consistent not just in final splits but throughout the reps and was happy to be able to hit my 10k race pace bang on at the right effort at this time of the year.

Each rep put a little more of a sting into the legs, nothing too major but enough to make the recoveries feel excessive at the start to "is it only 2 min" by the last one. Last two I was digging in a bit but still in control and running smoothly enough. Very happy with the session itself.

Was under orders not to be late getting across to sign the lease for the new place so I was caught for time in the Gym so opted out of the accessory lifts. probably a good thing to as the session itself was a struggle as there was a bit of fatigue from training and the short turn around for this one. Ideally should have had longer or not do both on the same day but given I have a few days of low intensity running I risked it a little. Definitely feeling it today though as the DOMs is present by the bucket load.

RayCun

the little white men say not to do sets to failure!

Myles Splitz

RayCun wrote: »

the little white men say not to do sets to failure!

Damn undone by logical reputable science. Looks like I have my weekend reading assignment now

Interesting all the same and will definitely have to consider the risk and reward of the approach. One caveat I should mention is that reps to failure are technical failure (can no longer hold good form) rather than absolute failure (can't generate enough power)

Myles Splitz

Friday AM 4.1 mile easy (7.57 min pace)
Friday PM 7 miles easy + S & C form work

Saturday 4.2 miles easy (8.23 min pace)

Sunday 18 miles easy (8.02 min pace)

Monday OFF

Tuesday AM 5.3 miles easy (7.50 min pace)
Tuesday PM 4 x (4x400 w/ 1 min rec) 400 jog between sets

Splits
(71, 71, 71, 72)
(73, 72, 72, 73)
(73, 71, 73, 73)
(74, 73, 74, 72)

Tuesday Post Session Upper Body S & C

5x6 Bench Press (40kg)
5x6 Half Barbell Cleans - 30kg
2x BW pull ups
4x12 BW Tricep Dips

Wednesday 16 miles easy (last 4 steady)

Following leg day was week I was crippled DOMS had me shuffling but was loosening out with every run. One of the guys in the club offered a S & C class and to help with form so always good to get feedback and correct some issues I was having. Definitely got alot out of it though was working off bar only thankfully with how the legs were feeling.
Saturday was only chance I had to run as was heading straight to Leinster match after work so only had chance to duck out for a half our on a rare lunch break.
Sunday just a routine club run up around Bournabreena great spot and some good climbs. The early mornings (8am start) usually rule me out when working Saturday nights but once I got up I managed fine as there was a large enough group.
Monday consisted of trying to get things packed for the move this week and a full day of treatments so opted to take it off as I was flaked.

Tuesday I wasn't letting this week get away from me and felt good on the morning run so was looking forward to the evenings session.Aim was to hit 73-74 for these. One of the lads in club decided to hop in and do a version of the session. Despite him being a good few seconds back just having him there kept me going on the last set as I was really working by the end of it. Hardest workout I have done in a long while but delighted to get it done. Following this up with a bit of upper body work. Despite the fact that the arms weren't being used in the run I was fairly flaked so this was tougher than it should have been.
When got home saw a message from TbL seeing if I was around for a run in the morning so thankfully meant I was accountable to show up for a run and with the company it flew in despite heavy legs. The morning weather was perfect for running in the park and the run itself flew in despite me being pretty tired already.

Myles Splitz

Thursday OFF

Friday AM 2x2800m (10 min) w/ 2 min rec

Splits 5.50 mile pace

Friday Afternoon 5.4 miles easy (8.36 min pace)
Friday PM 5 miles easy (7.54 min pace)

Saturday 4 miles easy (7.38 min pace)

Sunday AM 2.7 miles easy (8.16 min pace)
Sunday PM 6.7 miles hill fartlek

Fighting an uphill battle for the second half of the week. Got the keys to the new place Thursday so between moving boxes, a trip to IKEA, hours of assembly and what not around work it has been damage limitation and getting done what I can.

Despite managing roughly 70 miles for the week this was a poor week miles were forced in where I could get them and training was just a bit lacking.

Friday's session I knew starting that I was not 100% and pulled the plug after the second 10 min segment as I was slower than would have liked and working harder. Runs in and out of work helped tick off a few miles after this after not getting out Thursday but I was keeping things handy as lack of sleep and poor nutrition meant I was playing with fire with regards illness or injury.

Had hoped to get out Saturday morning however didn't get back from IKEA till 20 minutes before start of work shift so got dropped off straight away and ran home followed by what has now been deemed as "flat pack Saturday night", my definition of hell by time got wrapped up it was nearly 4am so a short sleep and back up early to try and get the rest finished. Short run into work followed suit.

Sunday night I was like a zombie and knew I needed my bed so rather than let the evening go to waste I decided on a Fartlek in the truest sense. Plan was to surge on the uphill sections where I could find them and despite a few issues with strava reading the mileage ended up a decent little workout. Served the main purpose of the day which was to experience hurt and push through it on the uphills which I felt would stand to me for Raheny next week more than a session based more strictly on physical improvements give the lack of sleep.

Hopefully things will settle down this week and I can get back to normal.

tang1

Best of luck tomorrow, hope it goes well for you.

Firedance

yeah big + 1 to that, hope you're feeling better?

Dubgal72

Best of everything to you later. Have a good un.

Myles Splitz

Monday 4 miles easy (8.09 min pace)

Tuesday 2.6 miles easy (8.32 min pace)

Wednesday OFF

Thursday OFF

Friday 2.7 miles recovery (10.44 min pace approx)

Saturday OFF

Sunday OFF

Monday 2.8 miles easy (8.41 min pace)

Tuesday 6.4 miles easy (8.10 min pace)

Myles Splitz wrote: »

I was keeping things handy as lack of sleep and poor nutrition meant I was playing with fire with regards illness or injury.

Obviously not handy enough

Ended up coming to a head on Tuesday as I ran in and the HR was skyrocketing after not feeling 100% first thing that morning. Things got progressively worse as was dizzy, headaches and throat was red raw. Normally I tend to get sick 1-2 times a year but normally lasts only 2-3 days however this knocked me for 7 and as the week went on it was becoming clearer and clearer that making start line for Raheny was looking less and less likely. Tried a recovery run fully cladded in my heaviest winter gear and though I was not feeling any worse as a result it kinda let me know that Raheny was out, though I wouldn't fully admit it to myself till the morning of the race.

A bit annoying to miss the first race of the season where I was actually going for time rather than XC that I had been running all winter but its a long year and plenty of other opportunities to PB later in the year.

Over the worst of it now but plan on keeping it easy for another day or two before testing sessions.

Myles Splitz

Wednesday 9.1 miles easy (7.29 min pace)

Thursday OFF

Friday AM 4.1 miles easy (7.37 min pace)
Friday PM 6.5 miles easy (7.51 min pace)

Saturday 3x12 min Tempo w/ 3 min rec

Splits 5.50, 5.49, 5.45

Sunday 16.4 miles easy (7.43 min pace)

Had planned on doing session Thursday but I figured best to ease myself back in and not rush things. Wednesday's run was with Quirky and felt good throughout.

Saturday's session was the litmus test and thankfully seemed to pick up where I left off so was very happy with this, a bit on the windy side but found a decent honest 1 mile loop with a bit of shelter so was happy with how it went.

Sunday didn't manage to arise in time to meet the club lads so I said I would take a venture up to ticknock and get the lay of the land in terms of distances to Marlay, etc from the new place for sessions and that (turns out to be ideal warm up/cooldown distance). Was definitely working up ticknock but the legs didn't feel to bad though I was starving by the end of the run (which was weird given I did 18 on empty 2 weeks ago and actually had brekkie for this one)

All in all a solid return week to build from.

Myles Splitz

Monday 5 miles easy (8.05 min pace)

Tuesday 3 x (4x600 w/ 1 min rec) 400jog between sets

Splits:
(2.06, 2.07, 2.04, 2.05)
(2.03, 2.02, 2.04, 2.02)
(2.03, 2.03, 2.01, 1.58)

Wednesday AM 3 miles easy (8.02 min pace)
Wednesday PM 4 miles progressive (7.04 min pace)

Thursday AM 10k tempo

Splits: 38.13 - 6.09 average
(6.11, 6.05, 6.11, 6.10, 6.13, 6.10, 1.13)

Friday 4.6 miles easy (8.01 min pace)

Saturday OFF

Sunday AM 2.7 miles easy (approx 7.30 pace)
Sunday PM 6.3 miles easy (7.39 min pace)

Bit of a box ticking week to be honest. Not the worst but a bit lack lustred all the same.

Tuesday's session was horrible, Icy wind, sleet and rain coupled with the fact I was feeling sluggish made this one pretty miserable. Focused on effort over time and even though the splits were very slow the effort was definitely there. Happy enough just to get this one done.

Thursday was the opposite perfect weather, effort very controlled and just felt good with this one. Had came across a decent little 2 mile loop by the house on strava the night before. Hit planned paces without killing myself and felt like I could have continued forever.

Weekend was away from Friday afternoon till Sunday so as such 3rd session and long run didn't happen but all things considered not the worst week for a bad one do need to kick on and get momentum behind training though.

Myles Splitz

Monday AM 3.5 miles easy (7.53 mile pace)
Monday PM 7x1200m @ 10k w/ 2 min rec

Splits: 4.07, 4.04, 4.05, 4.06, 4.05, 4.04, 4.09

Tuesday 4 miles easy (8.17 mile pace)

Wednesday AM 5 miles (7.47 min pace)
Wednesday PM 6.2 miles (8.06 min pace) + 8x100m strides

Thursday 4.1 miles (7.49 min pace)

Friday AM 4 miles easy (7.52 min pace)
Friday PM 5 miles steady (6.29 min pace) + 6x60 m max sprints

Saturday 4 miles easy, 8 mile tempo, 2 miles easy

Splits: 5.53 average (5.46, 5.53, 5.59, 5.49, 5.56, 6.02, 5.47, 5.52)

Sunday 6 miles easy (8.18 min pace)

Another week down.

Monday nights session wa one I was not looking forward to as I was tired and I just didn't feel like I had a decent session in the legs especially at 11 at night after a full shift of work to the point where I even down graded the paces on the garmin workout as I felt I would struggle to hit normal paces.

There is a decent well lit mile loop by the new house so decided to do them there. Got going on the first one and found I didn't feel to bad, from that one on then I was really getting into my strided helped by a gentle downhill at the start of the reps but 3 in and I was feeling great, hitting the splits and really able to tap into extra gear. Finished the session alot happier than I was going out.


Thursday night didn't get out for a session so had to change things up on Friday I was stuck for time and wanted to get someone moderate in after missing the session but knew I was doing another session the next morning so just a loop around UCD. Aim was about 6.45 but was feeling really good and controlled and ended up running good bit quicker but at right effort levels so I took it. Followed this up with a few sprints, been a bit neglectful of turnover work so wanted to try and make sure I am getting back into the habit of this.

Saturday had company in the park so I jumped at the chance and decided would just slot in behind the marathoners and let their strength drag me along, first mile was a bit hot but rather than scale it back I went with it and decided to make this a proper tempo. Good honest loop for this one as reflected in the mile split differences but all in all a very good session, was working hard but still had a good few more miles in me come the end.

Just a handy one Sunday with one of the lads from work to flush out the legs.

pconn062

Very promising tempo run Myles, whats up next race wise?

Myles Splitz

pconn062 wrote: »

Very promising tempo run Myles, whats up next race wise?

Amazing the difference a bit of company can make

A few more weeks before racing. Normally wouldn't leave it so long to race but between sickness ruling me out of Raheny and move/trip to Amsterdam in 11 days time putting a dent in pocket ruling out a trip to Spain for a half means next one up will be MSB 5k.

After that then a decent block of racing which I have already had approved time off from work

MSB 5k (20th Mar)
Clontarf 10 mile (28th Mar)
Great Ireland Run (10 Apr)
National Road Relays (17 Apr)

After that will be a bit more sparse till Highgate

pconn062

Myles Splitz wrote: »

Amazing the difference a bit of company can make

A few more weeks before racing. Normally wouldn't leave it so long to race but between sickness ruling me out of Raheny and move/trip to Amsterdam in 11 days time putting a dent in pocket ruling out a trip to Spain for a half means next one up will be MSB 5k.

After that then a decent block of racing which I have already had approved time off from work

MSB 5k (20th Mar)
Clontarf 10 mile (28th Mar)
Great Ireland Run (10 Apr)
National Road Relays (17 Apr)

After that will be a bit more sparse till Highgate

Good range of distances in there, from Strava this looks like a good block of training. Hopefully some PB's on the way.

Myles Splitz

pconn062 wrote: »

Good range of distances in there, from Strava this looks like a good block of training. Hopefully some PB's on the way.

Thanks yes consistency is definitely there both over the winter and since the new year (minus the week lost up to Raheny through illness)

I would like a PB in the 2 mile (only time I run them is National and Intervarsity Road Relays) and the 10 mile. The other two just want good performances as no doubt the 5k will be a rust buster given the lack of racing and sparse 5k paced work just yet in training

5k/10k can wait till summer for the PB's

Myles Splitz

Monday AM 3.5 miles easy (8.41 min pace)
Monday PM 8x1km w/ 2 min rec

Splits: 3.25, 3.22, 3.24, 3.20, 3.23, 3.22, 3.25, 3.19

Tuesday AM 5 miles easy (8.25 min pace)
Tuesday PM 5.2 miles easy (7.13 min pace)

Wednesday AM 5 miles easy (8.32 min pace)
Wednesday PM 7.2 miles easy (7.23 min pace)

Thursday 4 mile easy, 5k@ LT, 5 min break (3x800m @ 5k, 2 min rec) (4x400 @ 3k w/ 75 sec), 3.7 miles easy

Splits:

5km: 17.31 (3.32, 3.28, 3.29, 3.29, 3.32)
800s: 2.36, 2.36, 2.37
400s: 72, 71, 72, 72

Friday AM 5 miles easy (8.45 mile pace)

So far so good in terms of a positive week all round. Took advantage of a rare shift sync between myself and the OH this week meaning that she was leaving house at 6 week and I am on 7am starts so no excuse to not get in early morning runs. Not my favourite thing in the world but useful in terms of spacing out doubles each day.

Monday's session just had average pace on the watch and despite a bit of a wind felt good throughout this. It was a tough one as I wasn't 100% motivated but got it done and the splits were quite positive

Thursday's session was the first faster than 10k work I have done since about mid January (minus the 600s two weeks ago but the weather hampered paces to the point where I was running at about 10k paces). Aim for the 5k was 17.30, slightly quicker than tempo but bang on for LT going off my report done in December. Was a bit apprehensive about this in case I was running too hard but was quite controlled throughout. Followed this up with 800s that were tough enough but again controlled. By the 400s however the legs were heavy and though the pace was not a killer the 4.5 miles of quicker than Tempo pace were starting to take it's toll. A tougher session than I have done in a while but a very good one and very happy to feel as strong as I did during it.

Murph_D

That's some session! What's the thinking behind it?

Myles Splitz

Murph_D wrote: »

That's some session! What's the thinking behind it?

Thanks. Originally the plan when I first drew this up was 2x20 min tempo however for a few different reasons I decided to amend this over the last 2-3 weeks

1) Lack of racing - Due to illness and a few other circumstances I haven't raced as much as normal over the last 10 weeks. As such I can throw in these sessions that are that bit tougher (though sparingly use these type of sessions at this stage of the season_. I think these are great for boosting fitness but I generally use this type of session when coming close to target races however with the lack of racing I had a bit of freedom to add this in

2) Plenty of tempo work. over the last few weeks I have been doing alot of tempo work at HM-MP however I thought it would be no harm to push that bit more towards LT which is something I generally don't do a whole lot in training. Simply put its a different type of stimulus that wanted to keep in touch with

3) Next race is a 5k. Though the main aim is 10k my next race is MSB and as such I wanted to keep on top of a bit of turnover work without compromising the strength training I am doing at the moment. As such working down to Vo2 Max paces after already putting 4 miles of work into the legs got the best of both worlds

4) Next stage of training. Next week I start into some Vo2 max style sessions as part of the next cycle of training which will comprise of a 3k/5k session once a week (replacing the tempo's for the most part) As such I wanted to transition into 5k paced stuff as I hadn't done a whole lot over the last while.

While I sat down and did up the overall training plan for the year last August I have made small changes based on where I am and addressing weakness's etc but everything is working towards 10k in May.

Krusty_Clown

First off..... Happy birthday and congrats on moving into the senior ranks.
Looks like you're getting some really solid sessions under the belt...

Just saw your post about 'the Night'. Race entry information here says:

29th February - Race entry open to Men who’ve run sub 32.00 minutes & Women who’ve run sub 37.30 minutes since 1st January 2015 (track or road)

14th March - Race entry open to Men who’ve run sub 33.00 minutes & Women who’ve run sub 38.30 minutes respectively since 1st January 2015 (track or road)

28th March - Race entry open to athletes who have run sub 38.30 minutes since 1st January 2015 (track or road)

Do we really have to wait until 28th March to enter? You can't just submit your entry now, and have 'em look at it at the appropriate time? Same registration process as last year?

Myles Splitz

Krusty_Clown wrote: »

First off..... Happy birthday and congrats on moving into the senior ranks.
Looks like you're getting some really solid sessions under the belt...

Just saw your post about 'the Night'. Race entry information here says:


Do we really have to wait until 28th March to enter? You can't just submit your entry now, and have 'em look at it at the appropriate time? Same registration process as last year?

Cheers man,

Slight change on last year where it was sub 32, 34, 36, 38 brackets, Missing out by 10 seconds I didn't get to enter until Start of April IIRC but I assume they have changed it due to popularity of the event as well as it being the Olympic Trials this time around.

Sadly they don't take the entries but they do give priority based on your time.

Krusty_Clown

Myles Splitz wrote: »

Cheers man,

Slight change on last year where it was sub 32, 34, 36, 38 brackets, Missing out by 10 seconds I didn't get to enter until Start of April IIRC but I assume they have changed it due to popularity of the event as well as it being the Olympic Trials this time around.

Sadly they don't take the entries but they do give priority based on your time.

Cheers. I have a feeling my 11 seconds will cost me my shot. Should'a run faster when I had the chance!

Enjoy the birthday!