Preparing for a marathon from scratch, in 22 weeks.
Tried to do an Imperial version of 800 Yassoos tonight and failed miserably (user error). 1/2 a mile is about 804 metres so planned onn a warm up the 4 times .5 mile with .25 walk/jog recovery.
First mistake was hitting stop on my watch rather than lap to start the first interval and ended up running a mile!
Reading up on Yassoos my planned Mara time is 5 hours so target today was running @ 10 min mile pace. First mile was run in 9:59 so spot on and the others were 9:09 and 9:36 pace (undulating terrain). As well as being unable to operate my 910xt it would appear my pacing sucks as well, maybe next time it will be better
Andi, I tend to have my 610 set to 0.25 mile splits rather than the default 1 mile - since I've changed it I can usually manage within 5 seconds per rmile over several miles as I get 3 chances to modify my pace after seeing it per mile. I'm useless at pacing myself without the watch!
If my legs recover I'm almost thinking of running the Buxton HM on Sunday - Eyam on Sunday was great (1:54:54), calves feeling destroyed now and still can't walk downstairs. Views were magnificent and well worth entering just for those. http://connect.garmin.com/activity/314879829 if anyone is interested in seeing the profile correlating to speed (or lack of it!)
Excellent time Daeve and v hilly!
I created a workout for the Yassoos, run till I press lap then the Intervals then run till I press lap again - I should change the pressing of 'lap' to run .75 miles The 910xt is a bit different to the old 405 and still getting used to it. On normal runs I get notification every .5 miles and laps are set back to 1 mile (had it on .5 for a while but changed it).
hope you don't mind I've added you as a "connect" or whatever it is.
Anyone can add me if they want, no surprise I'm booktrunk No stalking allowed though as I'm sure I've published the odd run starting outside home.
Oh yeah - good point, I have too... No prob.
Won't bother Steph if I can't stalk as well and as for my address I move in 10 days (at the moment to the street!). does this mean I'm going to have to start naming my runs? most are called 'untitled' lol
I'm ecce_signum btw (long story).
I was happy with my 8km in 49:47 Monday.
Well today did 8km in 48:42, started off very gently amazed I ended up that quick was running most of it into a fierce headwind, and was over a minute quicker
feeling good around 6.05 per km. didn't realise how quick I was until I had stopped. If I had looked I might have really pushed hard to see if I could get the 10km in 60m
Excellent Steph you'll be cracking the
You tried a "less than sign" on runnersworld , I found out the hard way it doesn't like them! Sub is a good word
oops, sad thing is it's not the first time Daeve! now I remember the last time and yes, I meant cracking a sub 60 min 10k during normal training
So... My parkrun last week was :-
6:15, 5:49, 5:45, 5:36, 5:05 28:31.x
So I now have to try to work out what pace to do the first km if possible... Do I aim 5:45 or do I try for 5:30 or will setting out to screw me completely, or am I just being a wimp and need to try for 5:20-5:30 and just hang on in there.
I like the fact I got faster every km, but does that mean I didn't put enough in early On?
I find in a 5K you can't make up the time lost from going too cautiously after the 1st mile really - so your first mile should be as fast as the rest if not faster. I'm all for going for it and trying to hang on
The last 5K I did I overdid it with a 6:18 first mile, then a 7:13, 7:35, would have been better a flat 7:00 min/mile pace (with a steep downhill in the 1st mile and back uphill in the last).
If I were you I'd try a 5:40-5:45 for the first 3K/4K then give it everything you have left for the rest as an interim measure at your next parkrun. If that works you can try running a 5:20-5:30 the week after. If your last K is faster you know you went out a bit too slow at the start so you can modify it next time.
Hard for me to comment Steph as that is faster then my PB (just). Guess your splits depend on the terrain but just taking 30 seconds off your first K makes you a couple of seconds off a 27:XX. I'm rubbish at getting my spits even but believe thats the way to go and negative splits if possible. You finished strong so whilst you may lose a few seconds off your final K if you go out stronger next week am sure you'll get there
Give me 6 months and I'll be close behind you
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