My Last Run

Post details of your last run and what you think of it

14,881 to 14,900 of 19,684 messages
22/02/2013 at 06:28

3M easy. A recovery session.

22/02/2013 at 08:33

Swittle - that's excellent news for you and the streak

6m recovery, cold but not as cold as yesterday.  Loving the dry pavements/roads.

22/02/2013 at 09:10

4.5m yesterday. Coldest run ever. At no point during the run did I feel warm despite running it at a decent pace (for me)

22/02/2013 at 10:28

Thanks, SB

22/02/2013 at 11:31

Good work all, and well done swittle for your persistance!

5 miles this morning with 6 x 200m hill sprints - ouch

D

22/02/2013 at 21:09

11 miles on the treadmill tonight.

22/02/2013 at 22:47
Another hour on the treadmill. My recovery seems to be going well, but the first couple of km are still pain full.

Hoping to get out and do my favourite canal towpath run this weekend. First time I've been able in about 18weeks .
23/02/2013 at 08:22

Easy session in daylight ! Nice change.

23/02/2013 at 11:03

Sat 10.00am - park and woodland with Fudge - 8.3km (37 min)

lovely cool conditions for running - paths and trails are drying out a little and are easier to negotiate

good running weekend everyone

23/02/2013 at 13:00

15 mile medium long run this morning.  Swapping Satutrday for Sunday as going out tommorow.

23/02/2013 at 15:25

10 miles, had a week off, my bones have felt a bit creaky!

23/02/2013 at 15:34
Redjeep, Swittle. good luck with the recoveries
As for me, 8x800m at 4.15m/km (60 secs recoveries) plus the run to the track and back (3.5k at 4.45m/km). decent session!
23/02/2013 at 18:00
9.75 miles road running. My problem left shin has been a bit tingly so strapped it up. Didn't want to push to hard, but still a respectable 1hr15. Keeping it strapped but felt and feels okay. Nearly got run over on a country lane by a driver who felt 6 inches between me and them was more than an adequate gap to blast past me at 40mph.
23/02/2013 at 22:33

Cheers, baldbloke - kind of you to say

Another 25 mins in the cold, clear air near Crosby beach and the leg feels a tad easier than last night.

24/02/2013 at 10:03

Sun 7.30am - 90 mins easy paced running (18.9km)

cold with a biting wind which felt like it got through to the bones - enjoyable but one of those runs where I was glad when it was over

good running everyone

24/02/2013 at 10:45

sat morning 16.5 mile run 7.55 av great morning for a run

24/02/2013 at 13:21
Eight mile run followed by10 by 100m strides this morning.
24/02/2013 at 14:59
First outdoor run today in about 18 weeks. I did 90 minutes along the local canal. My Garmin was flat so not sure of the distance, but would say it was about 17 - 18km. Really enjoyed it, the weather was lovely and crisp, no wind and the thin layer of ice on the canal was melting as I ran along the towpath.

I wish I'd gone a bit earlier as I reckon the frost would have been really pretty. My ankle held up well and I went for an All You Can Eat Chinese with Mrs RJ afterwards.

Thanks Baldbloke for the wishes.
24/02/2013 at 16:31

@SR got to do some "strides" later as part of a new programme prescribed by the coach at my club.  he wants my recovery runs to incorporate "6 bursts of 15-20secs of strides, not flat out, but around 800m pace"

can you shed any light on what this means? elsewhere on RW, strides are defined as "a relaxed easy sprint". baffling stuff.

24/02/2013 at 18:40

Hi BB,

I do my strides as part of the P & D marathon program.

I sprint for 100m, slow jog or walk for 100m, sprint 100m etc.  Set the Garmin workout for the intervals so it beeps at each change of pace.  100m takes me about 18/20 seconds.  The gap between the sprints should be sufficient to allow you to get your breath back and enable you to do them all at a similar pace.

The program usually stipulates a moderate pace run to warm you up followed by the strides, this morning it was 8 miles but has been 6 or 7.

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