mr b's latest comeback

[mr brightside]

Quite a solid session tonight on CBD, good times well bunched with no fade at the session close, could have kept going.

7x 0.25m/110'. 1.54, 1.54, 1.51, 1.54, 1.54, 1.52, 1.53

On the sixth rep finish, an elderly gent making his way to his car asked me if i was alright; at the time i was bent double over a grit bin blowing out of everywhere. I told him about the benefits of interval legs in reps, he said he had suffered nine heart attacks and got a bit worried about how wrecked i sounded. That's a proper interval finish to a rep, sounding to passers by like you need an ambulance.

[Travs]

That is really good consistency....

We were supposed to be 10 x 400mtrs on the track tonight, but a combination of my cut foot, and seemingly coming down with a virus in the past 12hrs, means i had to mis out tonight (and probably have a less than 50/50 chance of making sunday's race)

[mr brightside]

I'm going for consistency now, not very fast times that fall off sharply. I felt a lot better than some recent sessions on this hill.

[Travs]

Our coach pushes consistency as the number one goal...

Long term consistency, ie regular weekly mileage and sessions.

Short term consistency, ie as you say above, consistent rep times.

[mr brightside]

3.5m/1210' today on that north Leeds delight- Otley Chevin. The route comprised of the first 3m of WNTTAC, which contains a key descent of about 700' on which i went too low through the ropeswings, though it occured to me i could drag unwanted chasers that way and cut back up on race day. I hit a bit of a wall with all the climb done and dropped to a walk, don't know if getting up late and skipping brekky was to blame for this?? Decided to loop back up and redo the descent line i cocked up. I went quite hard on the climb up to surprise view which may have had something to do with it, but if i start getting dropped on the day, i'll have to know what's possible.

[Marco]

I hit a bit of a wall with all the climb done and dropped to a walk, don't know if getting up late and skipping brekky was to blame for this??

Possibly. We're all different, but my experience of running in the early mornings on an empty stomach was that I was fine for a bit, but after a certain distance it was as if the power switch was turned off and I was on half, or less, power. The distance before this happened depended on the speed, amount of climbing, and the temperature (when it was very cold the distance was shorter).

[mr brightside]

Possibly. We're all different, but my experience of running in the early mornings on an empty stomach was that I was fine for a bit, but after a certain distance it was as if the power switch was turned off and I was on half, or less, power. The distance before this happened depended on the speed, amount of climbing, and the temperature (when it was very cold the distance was shorter).

Yeah, half power, not a bonk.

9m speed endurance yesterday, ACW loop of thruscross start/finish at swinsty carpark. This session felt quite strong yesterday, i think i ran quite fast because my toes hurt today. I don't think there is a lot more i can do to prepare for WNTTAC, just not get injured.

I think i may have spotted Graham B sat on the wall outside Chevin Cycles; it would have been around 12.30.

[mr brightside]

2x20 reps at 160kg on the inclined leg press this morning. First session with 2 sets instead of 1 to failure, will see how this goes, felt easyish.

[mr brightside]

Second session of the day this evening, rolling like travs just for one day. 1x3k, 11.09, pretty close to sub 11.

[Travs]

Nice, thats a decent time. I found that it takes a few races/time-trials to get down to something approaching pb form at those shorter distances. Now you "know the pace" i expect you could probably shave 20-30secs off that over a couple of months of practice.