70% WAVA
66 watchers
Oct 2021
9:46pm, 30 Oct 2021
36,038 posts
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Hills of Death (HOD)
Not sure I can go faster 🙈.
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Oct 2021
4:09pm, 31 Oct 2021
1,291 posts
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Ally-C
A 66+ Wava for Falkirk Parkrun yesterday & a 66+ for the Callander 10k today, at least I’m consistent😀 Tbf, both hilly😂 |
Oct 2021
5:25pm, 31 Oct 2021
4,248 posts
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Kieren
A 5K last week in 22:49 - two in fact as pacing was off. Sets me at just under 61% age graded. 4 months ago, I was just over 74% but an ankle injury derailed the 75% train. It will probably take me another couple of months, maybe longer to build up a range of motion in my ankle so I'm not going to be doing many 5K time trials to benchmark for a while. I should have done these ones but curiosity overpowered sense. All easy running now and maybe another 5K TT in 3 weeks depending on how I feel. I'm not upset at the fitness decline. I learnt all about the gait cycle and the foot when inured and think with the new focus on foot strength and mobility that I can come back from a much stronger position, to tolerate training load and also be more efficient on the run. Up until then, I think other parts of my legs had been compensating for weak feet. |
Oct 2021
7:23pm, 31 Oct 2021
43 posts
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Mr. Grumpy
I’m attempting to reclaim 70% on my 10k this Sunday. I’d just scraped it on 10k and HM before the re-grading which bumped me down. I need to run a PB of 43:17 (currently 43:19 from two years ago almost to the day) Done no speedwork as such since March when I got some sort of pull on my calf, then got COVID in July, and then a pull on my Achilles. God knows why I think I can pull it off, but I’m gonna give it a go. 😂 |
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Nov 2021
12:00pm, 1 Nov 2021
4,249 posts
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Kieren
Good luck Mr Grumpy. Nail the basics like hydration and sleep this week. I swear by BBC Good Foods beef and beetroot curry. It gets the blood oxygen capacity up and is probably good for 0.5 to 1% gain, so maybe 10-20 seconds over 10K? Make enough for leftovers - I saw a gain with about 4 days loading- typically Tuesday - Friday and ra e Saturday google.com Beef above, no meat below google.com |
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Nov 2021
2:51pm, 1 Nov 2021
44 posts
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Mr. Grumpy
Cheers Kieren. I do actually eat beetroot daily, and have used the Beet-It shots in the past, but that was pre COVID. I covered the first 10k of a HM a short while back in 43:11 (albeit with the help of a big downhill section) and was comfortable at the pace, so I don’t think my target is unrealistic even though I haven’t specifically trained for it. As long as the wind holds off, I reckon I’m in with a chance. |
Nov 2021
3:04pm, 1 Nov 2021
3,677 posts
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Fenland Flier
Good luck Sunday Mr. Grumpy.
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Nov 2021
5:04pm, 1 Nov 2021
4,252 posts
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Kieren
If you have lots of nitrates in your diet normally, you probably wont notice a difference. I tried the beet-it drinks but to me they tasted like mud. I much prefer the curry  A little taper, hydration all week should give you as good a chance as any. Some strides in the warmup. I dont know any other tricks. Keep us posted. |
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Nov 2021
5:15pm, 1 Nov 2021
1,297 posts
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Ally-C
I like Beet it shots, used to drink the vinegar out of beetroot jars when I was a wean.
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Nov 2021
5:27pm, 1 Nov 2021
45 posts
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Mr. Grumpy
Cheers FF. Yes Kieren, ‘mud’ is quite a good likeness. Definitely an acquired taste… And Ally-C - That’s just plain wrong! Reminds me of Buster Bloodvelssel back in the 80’s with the Pickled Onions! 😂 |
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