Romy. nice to see you back.

Got a 10 mile trail run in after the storm breezed through. Downside is that I had a tumble transitioning from a muddy trail section to stone. Missed the angled rock and went down. Hip and shoulder sore with grazes down bicep, calf, thigh and hand. Got up and carried on running and still managed best 10k, 15k and 10 mile times for me. I wonder what tomorrow will bring.

Have fun

No running here lately, but I did ride my bike almost 75 miles yesterday. Planned to run today, but my legs tell me otherwise.

Romy, thanks, stiff and sore this morning. NSAIDs already taken, hoping to get out and shake it down in the next hour or so but need the NSAIDs to kick in though. I know it's not bad because as I move something else hurts. Man flu moves to man injury. I hadn't appreciated how bad that weather front was, due to the royal baby and the election, I am trying to avoid the news channels at the moment. Have fun.

So this morning I did the Harewood Forest 10K, beating my previous time on the course by three minutes, coming in at 55:43 on my Garmin. I decided to go for my Saucony Xodus trail shoes, accepting that a bit of a hard surface in the middle third was the preferable compromise. The steep climb away from the start, and corresponding fast descent on a loose gravel surface made it the right choice. My road shoes are only an 8mm drop, cf 4mm for the Xodus, but coupled with the smooth outsole I wouldn't have made the speed on the descent that I needed to reel in three others.

I started reasonably far back, so ended up quite crowded. A couple of small groups made it quite congested initially until the climb out started to take its toll and space opened up. I still only made a 6 min/ km in that stage but once it opened up I made some progress. Ended up solo for most of the race, with a large pack behind and a pack in front that I only gained in the last km. At about the 6km point I was starting to think I'd gone out too fast as I was struggling a little, but stopped at the water station to swallow a cupfull before knocking out some pace on a lovely downhill through the forest. Bluebells out carpeting the place.

Waited at the finish line for a little while, I think the later runners were still coming in at about 1:20:00.

Rather happy with that, although a little disappointed not to get sub 55 minutes. If I can start next season without the disruption to training from chest infections then getting down to about 52 minght be achievable.

There were some flyers out on the cars afterwards for a couple of 10k road races coming up after my next HM at the end of the month, so I might plan one of those to see what my PB could be on a flatter surface.

MM, nice going on the 10k, interesting to see your account and thought process. Here's hoping you get some better luck next season.

Ceci, nice going on the run around the block

Taeliesyn, good to see you back on the running trail and enjoying Zombies Run. Hope the injury holds up and that you don't overdo it.

Had a nice recovery run, the first 1 mile was hard due to being stiff from the tumble, but it loosened off. Felt tired and stiff later on in the day, but played sponge ball tennis with the boys for an hour and then used a kick scooter to get back from the tennis court.

Today was the first truly disappointing session I have had for a while. A tempo session where I could just not get to the pace. No matter what I tried I just could not get there, cadence was ok, so assume that the stiffness from Sunday was slowing me down. I was also trying to use the Skoras which might also have contributed. Another recovery run tomorrow, so will try to understand whether it is a hangover form the tumble or whether I have pushed myself too hard. Feel ok otherwise

Have fun

Robbie, I generally find my calves much tighter after using my Xodus. While it's only a 4mm difference in height it seems to have a significant effect.

Tonight was a 10k easy paced session, along the Thames and back through BAttersea park. Very gusty which made some of the run a bit unsteady, but nice to get out after a fairly long day in the office. I'm just transitioning to a new programme so lots of contract material to be read today. I was going a bit squirelly by the end of the day. That said, my calves are suffering a bit after the race. It was hard work.

Ok, so I reset my Zombies, Run! Zombielink account, which means tonights run was a repeat of Mondays. It was basically an interval session, but as my fitness is still returning it wasn't at great speed. The 'rest' period was varied, the run sections worked out to be pretty much 4min intervals. I did set a new CR on Strava and got a 2nd best time ever for another segment.
I can feel my calf/shin not being happy currently, but nothing major and hopefully all will be good for parkrun on Saturday.

MM Sounds like you had a good race, the first run or two after a race can always be fun
Ceci, Glad you got a run in, even if it is heating up for you.
Robbie, bugger about your fall, hope it doesn't hamper you too much. Wise decision on pulling the plug on your run and taking an extra day's recovery. It probably was just overdoing it with the 0 drop shoes.

Ran the Colorado Women's Classic 10 miler today (virtual version). Was 10 minutes slower than last year but I ran walked the first 4km with my daughter and dog before heading back out of finish it off on my own. The first 4km was an average pace of just under 10 minutes per km, the rest was 7:20 pace which I was happy with as I had to walk a lot of the last 3km. Plus this year I ran off road which is usually about 30 seconds a km slower for me. Now putting my feet up and watching the Giro.

Taeliesyn, hope you got to run at parkrun today. Unfortunately my 8km route is an out and back. To make it worse it is uphill all the way out but there are high banks and trees either side so your brain doesn't recognise it is running uphill, it is a killer. At least I get to enjoy the run home!

Enjoy your runs this weekend and good luck Diana!

Hey nice runs everyone.

I tried getting out to parkrun yesterday morning but as soon as I applied any pace, my calf screamed at me. I bailed before I got to the start line.

Took the boys to junior parkrun this morning, and slowrunned with the back marker of the 2. They both got pbs and I got a gentle stretching out of my legs, 1.25miles in 16mins. I was supposed to have gone for a 12mile tempo session today but settled on a 40min gentle run around the deer park. The calf was tight but never got better or worse so I think it will be alright. Will do a similar session tomorrow to see how it goes.

Hope you all stay injury free, I now realise how miserable I got without my regular morning fix. Have fun

Hope all is going well for you Robbie, glad to see your listening to your body. Spiky ball, massage and heat will help
Nice run Ceci, hope your throat feels better soon. I kinda wish I had some people to 'compete' with at work, I did have one running friend, but she transferred interstate.
If you -really- want a parkrun, you could look into starting one Ceci. I've not gone down that path, but if parkrun US is anything like parkrun AU, you'll get more help than you know what to do with. Most Aussies are surprised when we realise how few parkruns there are in the US.

I did my next ZR5K session, this was done on the home loop, so it included hills. Uphills weren't too bad, and I'm happy with the pace set on them. When I had a run interval on a downhill though, I was a little nervous. My legs haven't had to run that fast in a very long time. It was scary, but scary good. I have no idea how the WR people can keep that pace up for a full 5k. I felt signs of my funky niggle, but they came in later than on Saturday and didn't last as long. Hopefully that's a good sign of me returning to normal running.

I'm also eyeballing a really really really stupid adventure..... http://www.ultratrail-angkor.com/en/ <-- yes I am contemplating the 128k option.