Ta! I’d been doing some soul-searching to try to get to the bottom of why - despite logging many, many miles, and having (in my opinion) a fairly good range of different paces, durations and profiles - my actual pace wasn’t increasing much. I guess the short answer is that it probably is, based on that 10K run. It’s just not increasing as quickly as some others, perhaps because although I’ve only been running with purpose for the last two years or so, I’d run off-and-on for at least a decade before that. So, maybe I’d already seen big improvements but not really noticed. Doesn’t stop me wondering why, at 6’, 80Kg and on the back of 1500 mile+ of training, I’ve still to break 23m for 5K and have only just broken 50m for 10K. All rationale analysis would suggest I should be maybe 21-22m for 5K and 46m for 10K. So I’ve plateaued for some reason, relative to others anyway...
My injuries? Well, my arm is still sore but not enough to stop running, and the groin troubles persist but in a grumbly rather than serious way. I am sure that, given that taper for my next starts in earnest this weekend*, the grumbliness will pipe down a bit in time for the race. And the midges? Well, I’ve deliberately avoided that area this year, but word is that the swarms are largely gone now, so maybe in a couple of weeks when I regroup my training for the Fort WIlliam Marathon at the end of July. Yep, you read that right, I’m already looking ahead to the next one! It’s a mixed road/trail marathon and meant to be very good, but as it’s 8 weeks away it seems very distant.... gotta get the next one in the bag first. Spent a lot of time looking at previous years’ runners’ Strava times, trying to work out a strategy, and have it largely sussed for a 4:10 or better (assuming I don’t crumble in the last few miles, which are the only bit of the route I haven’t done a practice run on).
Rest day today, and either an easy Parkrun with my son plus some hilly trails (taken lightly) on Sunday, or join a friend on a 10 mile hill run tomorrow and rest up Sunday. Not sure yet...
* normally I’d have liked a two week taper, but as the gap between London and Strathearn was only 7 weeks, and given a recovery week from London, that only leaves 6 weeks, so devoting 2 weeks to taper seemed excessive. A week should be plenty to ‘re-stock’ the legs!