My Last Run

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

14,901 to 14,920 of 18,046 messages
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.

24/02/2013 at 19:08
Eight and a half miles in 1 hour 15 ish for my last long run before Silverstone next weekend, and the start of my first marathon preparation and my weight loss adventure.
24/02/2013 at 19:21

Great North West Half Marathon for me.  Really good event, got round in 1.28.56.  PB but it was only my second HM so that was kind of expected

24/02/2013 at 21:21

I've been away with hubby for our anniversary for the weekend so very little running going on.  I squeezed in a sneaky 3 miler on Friday morning before we left, then we did a 3 mile very easy together along the River Stour on Saturday morning.. Hubby's *not* a runner but I can be persuasive

24/02/2013 at 22:23

thanks for the explanation, SR!

8k recovery run in Battersea Park at 5.20m/km with 5x20sec strides.

Congrats, Strangely Brown - that's an HM PB anyone would be proud of.

as for Nessie 73, I imagine an anniversary weekend involves other forms of cardio exercise!

25/02/2013 at 09:26

Morning all,

@ nessie - filth

@ Strangely Brown - nice work - great time!

Sat: 4.5 miles of not too hard fartlek

Sun: 18 miles easy. Felt really good and even put in a couple of quicker mniles at the end.

Keep it up,

D

25/02/2013 at 09:40

Cheers chaps, it was a very pleasing outcome.  Wasn't sure if I could go sub 1.30 or not so nice to prove that the training is starting to pay dividends.

DunkyD wrote (see)

Morning all,

@ nessie - filth

ha ha!

Just a 5 mile recovery run today.  Crisp, dry and light at 6.40am.  Birds were tweeting, sun was peeping out from behind the clouds and suddenly, a Monday in winter doesn't seem all that bad now....

 

 

 

25/02/2013 at 10:24

Redjeep - nice one  

Strangely Brown - monster pb

Nessie 73 - I'm surprised you had enough energy for the saturday morning run

Mon - 9.00am - 8.3km (37 min) - ran the middle bit hard - lovely fresh morning for a woodland run with the hound

dig in everyone

25/02/2013 at 18:41
Congrats to everyone for their stuff.

Very tiring 17.5miles off-road. A bit muddy here and there. 2hrs30. Saw a couple of deer. Absolutely knackered.
26/02/2013 at 06:14

4M Steadily done. Dry, mild, no wind. Okay run.

26/02/2013 at 08:58

Thanks also peeps above.

Very tough 10m LT today (6m at HM pace).  Dry and cold but with a stiff breeze today.  Probably a little too soon after the HM on Sunday and my legs were telling me off a bit.  Much needed rest tomorrow.

On and on.

 

26/02/2013 at 09:00

Good work everyone!

Been away for the weekend but didn;t stop my 9m long run on Saturday, at a pace faster than I expected, to the point I think I might reassess my upcoming half target time.

Did a cheeky tempo 5 round cardiff yesterday too. Though my leg are feeling it today.

26/02/2013 at 11:34

Good work JT - that distance off road is tough!

Intervals this morning for me - 15 x 400m at 6:40 min/mile with 1 min recoveries.

Felt good at paced it well.

Keep it up all,

d

26/02/2013 at 12:42

A slight relapse caused by wanting to rest but not give up the Streak   Easier this a.m., so I ran for 15 minutes without undue reaction.

26/02/2013 at 13:22

Did my first ever run based on heart rate yesterday. 2.4k at 140, 150, 160, 170 and 180 with 90 second rests in between. It went OK, and I think I'll start doing it once a month in order to monitor progress.

26/02/2013 at 20:19

4 miles tempo through the muddy forest this afternoon.  Great. I've just realised I've got just over a month til my HM, so I'd better get my arse in gear for a proper LSR this Friday 

26/02/2013 at 21:40

10 mile recovery on the treadmill this evening.

26/02/2013 at 23:31

Tue - 10.30pm - 6km woodland run - easy paced

long day at work - but still had to get out for a loosener to blow the stresses of the day away - always works

keep it going  

27/02/2013 at 09:53

Hola,

11 miles at Mara pace this morning - I'm knackered now. Need to get into work mode!

D

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