marathon blues

gosh123 · 01-11-2015 07:24AM #1

So after months of training dcm is finally over. Strangely enough running 6 nights a week and countless miles on tired legs with aches and pains I actually miss this feeling as I knew I was working towards a goal of a sub 3hrs marathon. Sadly I didn't reach my goal in dcm it wasn't my day did I train to hard not enough did I eat enough in the days leading up to it was it to windy questions al rambling around my head last few days. The marathon started of fine although the plan to run it wit 4 lads I'd trained wit didn't happen between not finding each other in the crowds before and when we eventually did we were Al at different points of the race al driving for sub 3hrs al running different paces. I coasted through first 12miles feeling fine was evening saying to myself the winds not to bad what's everyone goin on about. I reached mile 13 on course although my gps watch was a bit of telling me 1 27 but according to course markings I passed through half way 1 hrs 28 59. I was ahead had planned a 89 minute first 13miles anyway I drove on took the right turn at dolphins barn got a lift from the crowd by the time I reached our lady's hospital I glanced at the watch my pace was dropping wind in my face panic sets in.i put my head down carried on. Come mile 15 16 my worst fears came the 3hrs pacers were passing me my 3 running companions s among them looking comfortable my legs were shot my race is over goin through my head by them time I reach terenure the easy part of the course I had in my head sub 3 was gone a target for another day. Last 10 miles was not pretty running suffering cramp in my hamstring I vowed just finish just finish the new goal. The feeling crossing the line of dejection was surreal I should be happy to complete a marathon knock 1 hrs 5 min of my pb but no I wanted sub 3hrs. I paused my watch took my medal got a taxi straight home. Reflecting on the experience IL take one positive last I ran 4 hrs 24 this year I ran 3 hrs 20 it's progress. The days afterwards have had me feeling low to be honest I look to the next challenge Manchester marathon April the 10th looks a possibility

Darren 83 · 01-11-2015 08:24AM

First of all that's a fantastic result, second you didn't have a great race it happens to every runner at some point. I didn't get the result I wanted last DCM so will be training a lot longer for it for my next marathon. Chalk it down to experience and learn from it.

Finglas Flier · 01-11-2015 08:37AM

That still sounds like a great time. Our head some times doesn't take into account the huge effort our legs and body have just made!! That is a brilliant increase in your PB.....and some times when you wake up on race day...well your just not in the mood for it!!!
It happens.
But don't feel blue about it. Most people after running any marathon feel a bit down after the race because it has taken so much of their time in the previous months...
It's natural....

No question, you will learn from DCM and be in better shape for Manchester.....
Good luck and go easy on yourself....you did great... :-)

Duanington · 01-11-2015 10:29AM

Best of luck with the training Gosh - like you already said, you've made huge progress since last year - sometimes we don't quite appreciate that kind of progress until someone else points it out - so more of the same kind of progress will leave you in a pretty good position !

It might be an idea to list out your PBs on other distances so people get an idea of the bigger picture, you'll get plenty of advice along the route to your next marathon here ( if you want it of course).

Looking forward to seeing how you go

gosh123 · 01-11-2015 10:49AM

Thanks ye iv had a strange year looking over it lots of highs and some lows to iv improved my 10km pb from 39 15 to 37 38 this year and also my 5km pb from 19 30 to 17 38 this year I got a pb in a half marathon in march ran 1 hrs 28 but Iv ran faster in training runs since just havint ran a half marathon yet to beat it officially . I am looking at it as an experience IL be in a lot better shape come mile 15 the next time I run a marathon come spring staying injury free

gosh123 · 08-11-2015 06:50AM

Just thought I'd log my training the last 2 weeks. I ignored a lot of advice about resting for 7 days or more after the marathon. I felt ok so I took 3 days rest and was just doin short 4 mile runs the rest of the days and felt good. Al week iv been considering doin a pkrun was leaving it til the last minute to decide only wanted to do one if I could run well. I woke up yesterday feeling fresh so I laced up the runners and headed to griffeen valley parkrun the warm up went well had a good chat with other runners about there marathon I wasn't the only one who had a bad day I felt good. So the clock hits 9 30 race starts we take the first corner and I'm in the lead this wasn't my plan was ment to be holding back just had to go wit it was no goin backwards now. At about 1km mark the voice came in my head your legs are heavy u won't maintain this I shut it out been honest carried on came 1st and ran 17 51 was pleased wit the time so soon after the marathon.the plan this week is to gradually increase the miles bit of speed work Tuesday goin to target the jingle bell 5km to run sub 17 min hopefully. I booked manchester marathon Friday so iv a good training plan to look forward to things on the up again.

ultrapercy · 08-11-2015 12:33PM

gosh123 wrote: »

Thanks ye iv had a strange year looking over it lots of highs and some lows to iv improved my 10km pb from 39 15 to 37 38 this year and also my 5km pb from 19 30 to 17 38 this year I got a pb in a half marathon in march ran 1 hrs 28 but Iv ran faster in training runs since just havint ran a half marathon yet to beat it officially . I am looking at it as an experience IL be in a lot better shape come mile 15 the next time I run a marathon come spring staying injury free

There is something very wrong in your marathon training if you failed to break 3 hours off those 5 and 10 k pbs.I would have predicted a solid 2.50 off your 5k and 2.55 off your 10k. I imagine your endurance is poor. You probably train too fast and don't have the base for the longer distance. Even your 10k is weak compared to your 5k. If you post some details of you training leading up to DCM it would give a clearer picture.It's very common for runners to believe faster is better in training but it's not really. If you get a chance post a sample of your training because I have a suspicion some very minor adjustments would lead to big gains.

denisander · 08-11-2015 12:34PM

that is interesting

Duanington · 08-11-2015 12:43PM

Good to see you back at it Gosh ( and ignoring advice as always :pac::pac:), be interesting to see how things shape up for you leading up to Jinglebells

gosh123 · 08-11-2015 01:03PM

ultrapercy wrote: »

There is something very wrong in your marathon training if you failed to break 3 hours off those 5 and 10 k pbs.I would have predicted a solid 2.50 off your 5k and 2.55 off your 10k. I imagine your endurance is poor. You probably train too fast and don't have the base for the longer distance. Even your 10k is weak compared to your 5k. If you post some details of you training leading up to DCM it would give a clearer picture.It's very common for runners to believe faster is better in training but it's not really. If you get a chance post a sample of your training because I have a suspicion some very minor adjustments would lead to big gains.

Ye I know my 10km pb doesn't match up to my 5km pb I ran the 2 pb s in September the 10km one early September 5km pb late September feel I could improve on both now. My typical week before dcm was Monday 5 miles Tuesday speed work with the club usually reps ranging from 10 min reps to 20 min towards the end of the training cycle. Wednesday would be a 7mile run Thursday 13miles wit some mp pace Friday rest day Saturday be a tempo run 4 miles flat out with the club long run Sunday 7 30 a mile. The plan worked for others just not for me on the day

ultrapercy · 08-11-2015 01:53PM

gosh123 wrote: »

Ye I know my 10km pb doesn't match up to my 5km pb I ran the 2 pb s in September the 10km one early September 5km pb late September feel I could improve on both now. My typical week before dcm was Monday 5 miles Tuesday speed work with the club usually reps ranging from 10 min reps to 20 min towards the end of the training cycle. Wednesday would be a 7mile run Thursday 13miles wit some mp pace Friday rest day Saturday be a tempo run 4 miles flat out with the club long run Sunday 7 30 a mile. The plan worked for others just not for me on the day

The long run was a little fast I'd say. Sub 3 is 6.51 pace so 7.50 to 8.50 should be your long run pace for the most part with mp segments and finishes included. The rest of your training looks fine apart from the 4 mile tempo which you say was flat out. Tempo should be controlled and no faster than 10 mile race pace otherwise you are racing rather than training. If you were doing the tempo flat out it definitely took away from your marathon. Apart from that your training looks solid and results will reflect that next time out. Becarefull now to recover and build again rather than over reaching for pbs and digging a hole for yourself. Your a way better marathon runner than 3.20 and if you have patience you will prove it.

RacoonQueen · 08-11-2015 01:57PM

ultrapercy wrote: »

The long run was a little fast I'd say. Sub 3 is 6.51 pace so 7.50 to 8.50 should be your long run pace for the most part with mp segments and finishes included.

This is a key part of marathon training that people miss over and over again. Long runs too fast..I stopped running with people who were doing 8 min mile long runs for the marathon, they couldn't break 3:45 in previous marathons.

ultrapercy · 08-11-2015 02:22PM

RacoonQueen wrote: »

This is a key part of marathon training that people miss over and over again. Long runs too fast..I stopped running with people who were doing 8 min mile long runs for the marathon, they couldn't break 3:45 in previous marathons.

Ya it's a very common and understandable mistake. I mean why wouldn't faster be better ? It's only with experience you begin to realise that gains from slowing down. I did it myself for a long time and actually found it harder to maintain the slower paces than the faster ones, it required more discipline .It's a trap a lot fall into.

gosh123 · 08-11-2015 02:31PM

Thanks ye looking back some of my long runs were maybe a bit to hot I was pushing it instead of takin it easy the tempo session on a Saturday is a club session I was only following there guide lines.thanks for the feed back IL definatly look over my training plan for manchester and be doin things differently.

gosh123 · 15-11-2015 07:51AM

My training log for the week. sunday Monday was both 6 mile runs. Tuesday night I was back doin speed work 3/600s 40 seconds rest between reps 4min rest after a set we done 3 sets felt ok finished strong maybe a little to fast as I found out later in the week. Wednesday night I ran 7miles followed by 6 miles Thursday evening rest day friday. Usually on most saturdays I'd do a 4 mile tempo wit the club or a pkrun after tasting victory in griffeen last week I decide IL give tymon a lash. So I jumped on my push bike of to tymon I went little did I know I was soaked head to toe from the cycle to tymon I was cold and wet not a good start to the morning the rain persisted as I warmed up but I felt ok by 9 30 start of the run. The first 3 km went ok there was 2 lads ahead of me running a fast pace I was averaging 3 30 a km I was content not to push on come km 3 - 5km though I felt it in the legs I had no bounce no sprint finish first thought came to mind I ran to hard on Tuesday I came home in 18 07 not a spectacular time still a course pb though 9 seconds quicker than my last run there. Next time I plan a pkrun IL take the Tuesday session handy so I can do myself justice on the day still llearning IL steer clear of pkrun s now til mid December focus on training and cross country race Nov 28th jingle bell 5km Dec 5th.

Duanington · 15-11-2015 09:57PM

Good week under the belt there Goshie - what were your splits for the 600s?

gosh123 · 15-11-2015 10:12PM

Duanington wrote: »

Good week under the belt there Goshie - what were your splits for the 600s?

First 2 sets of 600s was controlled enough was averaging 2 min or just under a rep. The final set of 3 reps I put the foot on the gas 1 min 57 1 min 53 1 min 47 for the 3 reps really pushed it I felt good have to learn to hold back in sessions a bit. These reps done on the firhouse Rd makes it a slight bit harder firhouse Rd yep duanington back on my favourite road training already ðŸ˜Š

Duanington · 15-11-2015 10:17PM

gosh123 wrote: »

These reps done on the firhouse Rd makes it a slight bit harder firhouse Rd yep duanington back on my favourite road training already ðŸ˜Š

:pac::D:pac:

Good to include the paces\splits in your sessions G - I find it useful to track progress\lack of progression over time ( looking at the same session x months ago or whatever). It also gives people the chance to give a bit feedback

aero2k · 16-11-2015 07:46PM

Hi Gosh,

My reaction to your 5 and 10k PBs was exactly the same as ultrapercy - you should be capable of a much faster marathon, so it does appear that endurance is lacking. I would also agree with UP and RQ that slow running is important - where I'd diverge is that I don't think long runs have to be slow; you can fit in a lot of slow running on short days, warm-ups and cool downs etc.

I'm sort of the opposite of you in that my 5 and 10k PBs have always been slower than my marathon, relatively speaking. Apart from one marathon with perfect splits, and a few where I crashed and burned, many of my marathons have featured a gradual slowdown from 30k onwards. In my case I fixed this by following a program with lots of fast running and a max run length of 16 miles.

That's not to deny the truth of what UP and RQ said above - on any week slow miles would be 60-70% of my weekly total total - just to point out that there are many ways to skin a cat. It's all about balance, but it is important to note that if you want to go fast, then you have to do that in training. Going slow a lot of the time gives you the aerobic fitness to go fast when you need to.

You've probably figured this out already, but you're not 20 min away from a sub 3 marathon. 2 or 3 min too quick in the first half can easily lead to losing 10-20 min in the second half.

Best of luck.

gosh123 · 16-11-2015 10:22PM

aero2k wrote: »

Hi Gosh,

My reaction to your 5 and 10k PBs was exactly the same as ultrapercy - you should be capable of a much faster marathon, so it does appear that endurance is lacking. I would also agree with UP and RQ that slow running is important - where I'd diverge is that I don't think long runs have to be slow; you can fit in a lot of slow running on short days, warm-ups and cool downs etc.

I'm sort of the opposite of you in that my 5 and 10k PBs have always been slower than my marathon, relatively speaking. Apart from one marathon with perfect splits, and a few where I crashed and burned, many of my marathons have featured a gradual slowdown from 30k onwards. In my case I fixed this by following a program with lots of fast running and a max run length of 16 miles.

That's not to deny the truth of what UP and RQ said above - on any week slow miles would be 60-70% of my weekly total total - just to point out that there are many ways to skin a cat. It's all about balance, but it is important to note that if you want to go fast, then you have to do that in training. Going slow a lot of the time gives you the aerobic fitness to go fast when you need to.

You've probably figured this out already, but you're not 20 min away from a sub 3 marathon. 2 or 3 min too quick in the first half can easily lead to losing 10-20 min in the second half.

Best of luck.

Thanks looking back on my training I'd say I didn have enough easy runs al my easy pace was 7 30 a mile that's Wat I had in my head was easy for me see now it was maybe a mistake. I agree on ur point fast runs of 16 miles in length any mp sessions I done was done over 13miles I was found wanting a bit come mile 15 marathon day I will do longer mp paced runs in my plan for manchester. I'm hoping to put it down as just as lack of experience running marathons and learn from it its was my 2nd marathon both didn go to plan hopefully be 3rd time lucky come manchester in April thanks for the tips.

RuMan · 17-11-2015 09:05AM

gosh123 wrote: »

Thanks looking back on my training I'd say I didn have enough easy runs al my easy pace was 7 30 a mile that's Wat I had in my head was easy for me see now it was maybe a mistake. I agree on ur point fast runs of 16 miles in length any mp sessions I done was done over 13miles I was found wanting a bit come mile 15 marathon day I will do longer mp paced runs in my plan for manchester. I'm hoping to put it down as just as lack of experience running marathons and learn from it its was my 2nd marathon both didn go to plan hopefully be 3rd time lucky come manchester in April thanks for the tips.

My 5k/10k's are smilar to you, ran Sub 3 in 2nd marathon this year down from 3:45. I was going to do Dublin last year but skipped it in the end and focused on getting my half time down 1st as felt i lacked endurance and my mileage was too low. Ran a spring marathon this year. What sort of mileage were you doing for Dublin? Just upping the mileage worked for me.

gosh123 · 17-11-2015 10:26AM

RuMan wrote: »

My 5k/10k's are smilar to you, ran Sub 3 in 2nd marathon this year down from 3:45. I was going to do Dublin last year but skipped it in the end and focused on getting my half time down 1st as felt i lacked endurance and my mileage was too low. Ran a spring marathon this year. What sort of mileage were you doing for Dublin? Just upping the mileage worked for me.

I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time

RuMan · 17-11-2015 11:55PM

gosh123 wrote: »

I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time[/QUOTE

Half came down from 98 to 82 and then 79 in lead up to the marathon.
When was your previous marathon ? If there wasn't a long time between the 2 , u've made a lot of progress and probably arent doing much wrong. What was your mileage like prior to the most recent plan ? What would you put the 1 hour + improvement down to ? If you've been training like you did for years then it might be worth making major changes but if it's only 1 marathon cycle then it's quite likely you'll continue to make progress with some of the small changes in pace on long runs suggested already.

gosh123 · 18-11-2015 10:21AM

RuMan wrote: »

gosh123 wrote: »

I was averaging about 74 miles max a week Saturday and Tuesday would be high intensity work 4 mile tempo saturday and another club session on Tuesday night usually 20 min reps /2 wit 4min intervals rest of my runs would average 7 30 a mile every second Thursday I'd do a mp pace 13 miles. Maybe it was endurance I was lacking I felt fine on my long runs though running at 7 30 a mile and al other sessions hoping to run sub 3 by spring. How did u do improving ur half time[/QUOTE

Half came down from 98 to 82 and then 79 in lead up to the marathon.
When was your previous marathon ? If there wasn't a long time between the 2 , u've made a lot of progress and probably arent doing much wrong. What was your mileage like prior to the most recent plan ? What would you put the 1 hour + improvement down to ? If you've been training like you did for years then it might be worth making major changes but if it's only 1 marathon cycle then it's quite likely you'll continue to make progress with some of the small changes in pace on long runs suggested already.

My first marathon was dcm 2014 I didn really train for it I done a couple of half marathons and 1 18 mile run and thought I'd be grand I was using races as training remember doin a 10km a couple of days beforehand not wise. I'd only picked up running from March of that year to looking back I should never of entered dcm I got caught up in the hype of it though and it was a painful 4 hrs 24 a lot of things went wrong on the day. This year iv had a more structured plan I was doin well running on my own was improving but come April I joined a running club were Iv made good progress iv had bad days to had bad runs in Fingal 10km 39 min and r n r half 1hr 29.i was struggling to adapt to the extra miles not that I'd admit it at the time after a chat wit the coach we moved my plan around so I had 2 easy weeks late August ramp the miles back up September. It worked I felt fresh al of September I ran blessington 10k 37 38 and then terenure 5km 17 38 al while following my marathon training plan.i felt good in the lead up to it looking back IL definatly be cutting back on the speed work 4 weeks before goin into my next marathon before dcm up until 1 week before I was doin 2 speed sessions a week IL take it easier before manchester

RuMan · 18-11-2015 10:38AM

gosh123 wrote: »

RuMan wrote: »

My first marathon was dcm 2014 I didn really train for it I done a couple of half marathons and 1 18 mile run and thought I'd be grand I was using races as training remember doin a 10km a couple of days beforehand not wise. I'd only picked up running from March of that year to looking back I should never of entered dcm I got caught up in the hype of it though and it was a painful 4 hrs 24 a lot of things went wrong on the day. This year iv had a more structured plan I was doin well running on my own was improving but come April I joined a running club were Iv made good progress iv had bad days to had bad runs in Fingal 10km 39 min and r n r half 1hr 29.i was struggling to adapt to the extra miles not that I'd admit it at the time after a chat wit the coach we moved my plan around so I had 2 easy weeks late August ramp the miles back up September. It worked I felt fresh al of September I ran blessington 10k 37 38 and then terenure 5km 17 38 al while following my marathon training plan.i felt good in the lead up to it looking back IL definatly be cutting back on the speed work 4 weeks before goin into my next marathon before dcm up until 1 week before I was doin 2 speed sessions a week IL take it easier before manchester

Who ever is coaching u in the Club is doing a good job, i'd continue following their advice as they'll know more about you then anyone here. If u continue i'd be surprised if u dont get Sub 3 next time out based on other results and your improvements to date. Best of luck with it and in Manchester.

gosh123 · 21-11-2015 08:20PM

Training log. Sunday 8 miles could feel the wind picking up for what would be a tough week for running weather wise 8 miles was at about 7 35 a mile pace. Monday evening I was down for 6 miles I felt good averaged 7 10 a mile enjoyed the run. Tuesday. Hurricane barney was in full tilt the wind was wicked I had a club session 3/800m wit 40 seconds between reps 3 sets 4min recovery between each set. The session was tough averaged 3 min a rep running into the wind 2 min 40 wit the wind on my back I was glad to just complete the session felt it in my legs towards the end. Wednesday I had 7miles to do my legs were feeling it from the previous session averaged 7 40 a mile the wind was still hounding me every road I seemed to run up I was feeling tired to. Come Thursday night I was fine 7miles at 7 min a mile pace enjoyed the run. Saturday morning club session 6.1km tempo run felt good averaged 3 40 a km good session 22 28 followed by easy 10km home 5min a km feel I'm getting back into a routine now miles slowly building up by the week.

gosh123 · 30-11-2015 01:52PM

Training log from Nov 23 - 30th sunday 9 miles 7 30 a mile happy to see my long runs climb in milage it's funny but I actually miss the long runs from marathon training. Monday I was down for 6 miles. I was tired by the time I finished work the weather was terrible wind and rain like bullets hitting my face as I started of on my 6 miles as I battled the wind about 2 miles in I slipped ended up wit a nasty gash on my knee typical Monday this was not my day at al I carried on cut short my run to 5 miles didn see the point in playing the hero running around wit a cut knee. Tuesday. I usually have a club session but with a xc race the Sunday I gave it a miss for a 4 mile run instead pace was about 7 min a mile nice leg loosened. Wednesday. I ran 7 miles my new runners arrived gave me a bit of a spring in my step averaged 7 10 a mile. Thursday . 6 miles on the plan but something wasn't right 2nite I'd a dull pain in my knee al day hoping it was just a niggle I went for my run anyway . I was fine for about 2 miles then my knee started to ache panic sets in injured I can't be sweating again twice this week I cut short my run head home completed 5 miles. Fri - sat I decided to rest my knee wit xc dublin intermediates sunday didn stop me fretting worrying worse case scenario though. Sunday xc dublin intermediates 8 km race I awoke sunday morning to the noise of the wind thinking this wil be a hard slog today. It was my first xc race so al felt new to me I was buzzing a bit. Arrived early got a good warm up done. It was time we were on the start line some man shouting instructions which I could not hear due to the wind the gun goes and we're of. It almost felt like a sprint start I was like this is fast first 500 metres then things settled a bit.it was a 4 lap course so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race by the 3rd lap I was slowing my legs been zapped of energy from the soft ground wind didn help either come the last lap I found had a bit more in the tank and finished ok I ran 32 51 came in 38th place as it's my first xc race I wasn't sure weather to be disappointed or happy wit that performance still not sure Wat to make of it. IL move on anyway jingle 5km saturday thank god iv a race lined up so soon to take my mind of dwelling on my performance in the xc. Oh and my knees fines that's a bonus I guess

Duanington · 30-11-2015 05:05PM

"so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race "

I think most people do this in fairness, or at least most people I talk to who run XC always say their first mile is the quickest, every time

Nice week - good to try out the XC AND the knee is fine!

Myles Splitz · 30-11-2015 06:53PM

gosh123 wrote: »

It was my first xc race so al felt new to me I was buzzing a bit. Arrived early got a good warm up done. It was time we were on the start line some man shouting instructions which I could not hear due to the wind the gun goes and we're of. It almost felt like a sprint start I was like this is fast first 500 metres then things settled a bit.it was a 4 lap course so I knew I had to pace myself but I made the mistake of getting carried away wit the great support and the buzz of my first xc race by the 3rd lap I was slowing my legs been zapped of energy from the soft ground wind didn help either come the last lap I found had a bit more in the tank and finished ok I ran 32 51 came in 38th place as it's my first xc race I wasn't sure weather to be disappointed or happy wit that performance still not sure Wat to make of it. IL move on anyway jingle 5km saturday thank god iv a race lined up so soon to take my mind of dwelling on my performance in the xc. Oh and my knees fines that's a bonus I guess

Just after putting two and two together,I see the easy run paces are still as hot as ever

. Good to see you logging here man. Definitely coming on nicely in terms of fitness over the past few months.

Given it was your first XC race that's a very good performance and it will stand to you going forward. You guys as a team packed pretty well yesterday.

gosh123 · 30-11-2015 07:28PM

Myles Splitz wrote: »

Just after putting two and two together,I see the easy run paces are still as hot as ever . Good to see you logging here man. Definitely coming on nicely in terms of fitness over the past few months.

Given it was your first XC race that's a very good performance and it will stand to you going forward. You guys as a team packed pretty well yesterday.

Thanks ah there slowly getting slower my easy runs 7 30 7 40 a mile usually now still trying to bring it down the pace for easy runs. Ye there's a good group of us around the same level making steady progress. I see use were unlucky not to clinch 3rd missing out by 4pts. Superb run by ur self by the way

Myles Splitz · 30-11-2015 07:43PM

gosh123 wrote: »

Thanks ah there slowly getting slower my easy runs 7 30 7 40 a mile usually now still trying to bring it down the pace for easy runs. Ye there's a good group of us around the same level making steady progress. I see use were unlucky not to clinch 3rd missing out by 4pts. Superb run by ur self by the way

Seems to be just looking at year on year progression in the club,

Thanks happy enough with it alright nice way to cap off the mud season.Yeah we were a little shy on depth in the team but sure these things happen.

Best of luck next week I think it's the type of course that will suit you so hopefully a nice PB.

marathon blues

Comments