feeling sick now!
Mel - Please post your neighbours route.
Jonny M - Welcome, nice time trial too, just try not do to all your training full on gives increase chance for injury and will not build your aerobic fitness, which is fine for 5 - 10K but half marathon could be another story.
Nowt wrong with that training plan Dee.
Lisa - By your 10K time you are definately capable of sub 1hr 45mins half. I know you had a cold which may of contributed to slowing, or it could well of been a lack of aerobic fitness? I would base your week around 3 major runs and anything else done at a very slow pace or X-train. the three runs being
1/ LSR - @ 9.40 pace
2/ tempo run upto 20 mins @ 7.10 pace, 25 mins @ 7.16, 30 mins @ 7.20, Add on 3 secs per 5 mins after this upto 55 mins. it would be a good idea to rotate on a weekly basis (i.e. one week long tempo and next week short tempo)
3/ An hour run @ 8:25 pace
Lisa - Tempo runs can be done as Cruise intervals -i.e run at suggested pace for 10Mins then have 90secs rest
If this looks to be to hard then do a short temp one week and the next week do number 3, and keep your other run easy.
New shoes came today with some new recovery socks, fantastic delivery service.
Cotswold Wolf many thanks for the advice. Just to clarify would the hour run @ 8:25 pace be classed as an easy run.
The plan that I am kind of following suggests that I do 5 runs per week (Hal Highdon Marathon beg plan) - Mon X train (I do pilates), Tues generally easy run of 3-4 miles ( I also do another pilates class afterwards), Wed mid length run (ie 8 miles this week - alternate tempo), Thursday 3-4 Miles, Fri X train (another pilates class) Sat 3 miles at pace (sometimes a parkrun), Sun LSR of 16 miles. Sometimes I will miss the Sat run if I am tired from work - but generally all other runs get done - Is this too many 'junk miles', it all gets very confusing , with some of the contradictory advice that you read in mags etc
what’s happened to the weather just when i thought we seen the last of the cold weather and might actually get a bit warmer than winter sets in again Oh well looks like we'll need the running tights a bit longer i know what it is the weather took one look at my legs yesterday said i not looking at those so it got colder so i had to cover them up
Toby - ah ha! So its YOUR fault it was so bitterly cold this morning again!!! Trouble with the cold is I'm running faster to try and warm up. Not really marathon training!
Dee - ow ow ow - didn't realise you'd had such a painful time with your achilles. Not surprised you need to take it carefully, and can only imagine how wonderful it must feel to be running again!
Sal - on the PC today, so any mis-spelling are all my own work!! tablet is really cool - you type by sliding your finger over the touch keypad and it 'works out' what you meant to type. Doesn't always get it correct (obviously!!)
5 miles for me this morning - it was sooo cold when I set off I went off way too fast for an 'easy' run, and proceeded to stay at that pace all the way round. Must keep telling myself "its NOT a 10K I'm training for!!!"
Lots of layers is my advice to anyone running today!
Jonny M - wow, a 10K in 45.31 is a great time. Sounds like you've well and truly got the running bug!
Dee - glad you liked the 'naked ladies' post from Fetch - it really made me chuckle when I saw it.
CW - I did ask the guy on Fetch for the details - he claims its a secret route only know to a few (fibbers!) New shoes arrived already? Blimey, that was quick.
Sal - now now, I don't spend all my time chasing ladies you know.
Toby - yep, one day of sunshine and now we're back to (normal) cloudy cold Winter days.
B&T - I didn't scour your last posting for any typos, no sirree I saw on Fetch you had done another 5 miles today - well done, and does sound like you needed some more layers today. Unlike Foxy, whose FB post today about her turbo training made me smile.
After Monday's club run (when I arrived 5 minutes late) I have my kit with me today. I'll get changed before I leave Bristol and hope I get back in time for tonight's hills/intervals session (and hope my jacket keeps me warm enough!).
just a 5 mile recover run on the treadmill today walk 0.5k run 0.5k 14 to do on Friday then it will be out with the wife and daughter on Saturday for there go at 18 miles but we will have to see how the Daughter gets on may have to cut it short
7.5 miles for me this evening instead of 8 ran out of road again. Its blooming cold out there again, please Spring hurry up and arrive
B&T - I prefer your tablet makes better reading, nice to do some faster work.
Jonny - What plan are you following?
Dee - Must of been a nightmare, good that you are back.
Toby - Are you training for an ultrs with the back to back long runs.
Lisa - I don't believe in junk miles - I do think that it is possible to make better use of the miles done. The 8.25 Pace would be your top aerobic training this needs to be controlled and not any faster or else you will not develop your aerobic engine. The rest looks good with your park run taking care of the tempo run. So I would suggest
Sat Park run - Tempo run
Sun - LSR
Mon - Rest - Pilates
Tuesday 3 Easy - Pilates
Wednesday - 7 -8 Miles @ 8.25 Pace
Thursday - 3 Easy
Friday - Pilates - It may though be worthwile to have one complete day off and skip a Pilates class.
Tonight just a 3.5 mile run done to HR (top end of aerobic pace for me - I'm about 30 secs off pace tonight so thrilled with that)
You seem to be taking the training sensibly and yes I too enjoy a few beers. Don't follow plans I do my own plans - out of the ones Ive seen I like the Hadd approach for people who have just started to run. I'm just getting back into running after almost 3 months off with moving area I'm initially going to get a few park runs in and a couple of 10K's before racing a half.
CW thank you so very much for all your advice
Jonny how long have you been running for? I am sure that you will increase your mileage as you progress with your running - I haven't always run this much
Crikey you have done really well with your mileage in such a short period of time
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