England 10,000m Champs + Training Update

So the 10k has been and gone, and unfortunately, I wasn’t quite able to dip under that magical 30-minute mark. At least I can say I am consistent, as for the sixth time in the last six years I have run a time between 30:06 and 30:15 (30:06, 30:12, 30:14, 30:14, 30:14, 30:15). What it represents is a solid start to this autumn period of training, where the main aim is to get fit enough to attack a 10k and half marathon around November time.

If I was being truthful, I didn’t really expect to run a PB at Trafford as it truly has been a summer of ad hoc training and sporadic track sessions. The last month or so has seen an uptick in how these sessions have been going, but I knew it was going to be a stretch to hold onto some of the other LTC boys who have been absolutely flying around the Yarborough track of late.

The week before the race all went to plan and I ticked off a few pre race staple sessions of 1mi, 8 x 400s on Tuesday and then a 30-minute progression run on Thursday. I felt pretty horrific come the warm up on Saturday evening, but that isn’t abnormal, and I was hoping that I would feel much better as soon as the gun went. In fact, I seem to remember that myself and Shane got dropped on the warm up, which wasn’t much quicker than 8-minute mileing – the perfect start.

Without a pacer to follow, I knew that the onus would be on myself and a few of the other LTC boys to share the pace and work towards a sub-30 clocking. The wind had dropped a little, so I didn’t mind doing my share of the work at the front, but it was James who led a group of around six of us through the first 800m. I think the first lap was a little quick with James running a low 69-second lap, and after that sharp first couple of laps I took us through the mile in about 4:44 – 4 seconds ahead of plan.

James and I shared the pace to around 3 kilometers when a group of three non-LTC athletes led by Ben Fish moved to the front of our group. Ben Fish immediately gapped our group, whilst I was content on sitting behind Tom Merson and a Salford athlete in the hope that they could take us to around 5k on pace. However, after a lap and a bit, I noticed the pace was dropping and moved around Tom to get us back onto target pace. This small injection of pace seemed to whittle the group down to just three athletes – James, Lucian, and myself.

We went through 5k in around 15:01, and at this point it became apparent that Tom Straw, who was in the group at 3k, had stepped off the track and stopped. This was a bit of a shame as I knew Tom was in phenomenal shape and was the most likely out of our group to be able to take some of the pace. Between 5 and 7k we must have had a few slower laps as at 7200m I realised we were around 8-10 secs adrift of the target, so put in an effort to hit a few 71-second laps. To be honest I got a little confused with the lap counter around this point, which hadn’t been adjusted after Chris Thompson had lapped most of the field and at one point I thought we had five laps to go instead of six!

It seems all the effort I put in during this period at the front took its toll, as with 800m to go Lucian hit the front and I wasn’t able to go with it. James followed Lucian and they managed to put a substantial gap on me within the space of 400m. I’m not going to lie, I probably let myself switch off a little too, as it was evident at this point that I was going to run another 30:10-15 clocking. Who knows, if I had been within striking distance of a sub-30 clocking, I might just have been able to hang a little longer.

Ben Fish and Phil Beastall also passed me on the last lap, as I was more engrossed in watching Lucian and James duke it out for the prize of quickest LTC athlete. As I said, it’s a solid start and a return to form, and what’s more pleasing is four LTC runners were able to run 30:30 or quicker. That’s not half bad when you consider Tom is surely in 30-minute shape, Joe is capable of far quicker – maybe a couple weeks of Malia and Kinky Disco weren’t the best prep, and Bowser still might return one day!

The potential for our relay team is big, very BIG! However, the potential for our moustaches is not so big, mine is well and truly gone.

Week Commencing 21st Aug
Monday
11:40am: 6.5mi (6:53/mi)

Tuesday
7:35am: 5.0mi (7:13/mi)
5:40pm: 2.7mi w/u, 5 mins, 8 x 70 secs [90] on road, 2.7mi c/d

Wednesday
11:50pm: 6.6mi (6:49/mi)
5:40pm: 6.5mi (6:56/mi)

Thursday
5:45pm: 15 jog, 10 easy, 10 steady, 10 hard, 3 x 200, 15 jog

Friday
7:40am: 5.1mi (7:14/mi)

Saturday
12pm: 2.8mi shakeout (7:50/mi)
8:15pm: 2mi w/u, 10,000m Race (30:15), 1mi c/d

Sunday
10:10am: 13mi (6:43/mi)

Week Total: 75.5mi


Week Commencing 28th Aug
Monday
7:30am: 5.1mi (7:25/mi)
5:40pm: 8.1mi (7:05/mi)

Tuesday
6:00pm: 8.3mi (7:02/mi)

Wednesday
7:00am: 11.5mi (7:02/mi)

Thursday
5:45pm: 2mi w/u, 8mi steady progressive,1.7mi c/d

Friday
7:30am: 7.1mi (7:04/mi)

Saturday
9:30am: 5mi (7:04/mi)
5pm: 2.4mi w/u, 6 x 2k [1], 2.3mi c/d

Sunday
9am: 1mi jog, 18.3mi pacing Stamford boys (6:08/mi), 0.7mi c/d

Week Total: 90.1mi

2017-09-08T10:44:30+00:00 Wednesday August 30th, 2017|Aaron, Race Reports, Training|0 Comments

Leave A Comment


Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/35/d679332489/htdocs/clickandbuilds/LTC/wp-content/plugins/the-events-calendar/common/src/Tribe/Customizer/Section.php on line 204