Sub 3:45 Group
havn't done that in a while
Only 3 runs since I got back from Turkey 2 weeks ago, mainly due to the new job routine. Thought I'd best start on a new running campaign today, rather than just coast and get fatter.
Hauled myself around my 5.3 miler at 7.27 pace this morning. Quite pleased really, first timed effort since February. Lots of room for improvement but it;s a start.
Now time to ruin it all and prepare for the big family BBQ today!!
decent pace there badger - hope the bbq was up to scratch too!
final LSR for me before IMW - 19 miles in the sun and heat at a touch under 9 m/m
taper for the run starts now, 2 long rides this week then total taper
had an experiment with run/walk strategy on the LSR - found it interesting - may trial it in a stand alone marathon if i do one this winter (thinking about the portsmouth coastal marathon - as it starts and finishes outside my front door!)
Nice run SB - that's a good pace after a long layoff.
Mr Z - not long now then!
I'm getting back to speed reasonably well - ran 21.38 for the Parkrun on Saturday which was my quickest for that course. Also building the longer runs up slowly - 9 miles yesterday in 8.50's which felt really nice. So far, touch wood, my knee is not complaining
Course PB, nice going Freemers.
Back to back runs for me, wow, I must be keen. A decent fartlek over the woods tonight. Didn't time it but I must have burnt off most of the BBQ lamb, chicken and lager I quaffed after my run yesterday.
hope you're all well and stick bashing out those good runs
1 more big ride then its tapir time for me...i can feel the madness brewing already....
Alrighty everyone! Just checking in. Nothin' much to say except hi. Currently running twice a week with no real goal in mind. 11 miles offroad yesterday felt good so I think I'm settling into my new running style at last. Going to phone my friendly knee surgeon tomorrow to book in for the arthroscopy that we agreed I needed last April when I had a consultation. Back then I had the 50km race in the diary for October so I said I'd call him after that. Now that race is in the bin cos of my heel injury, I figured I may as well get the op done and then focus on a spring marathon in 2012.
Good to see some of you are out there training hard and have some events coming up. A friend of mine just completed a local half iron man and I suspect I'll be looking at something similar next year. My swimming is rubbish, and I hate council-run swimming pools. Nothing worse than seeing an elasoplast floating on the side, or loads of hair in the drain in the showers!! If I could get over that, then I'm sure I could build up the swimming like I built up the running a few years ago from zero. Or perhaps I'll just win the lottery and buy a house with a 25m pool!!
Good Luck with your appointment Maracy - hope you get the resolution you need!
I don't like public swim baths either so do most my swim training in the sea - it's brilliant!
Good to see you thinking about a spring marathon - we just need badger and stoker to sign up to one the we'll have quite the crew again!
I'm quite impressed with the mileage you guys are keeping up without an immediate target - by the time the 12 week programs start you'll be flying!
This thread more than any others helped propel me to sub 3:45, mainly on 3 runs a week consisting of a long run, a tempo run and a n interval/fartlek/hill session depending on which clunb night it was.
If you are serious witch I'll post up the runs paces etc.
Welcome Witchy! This thread got me from 3.45 to 3.25 in a couple of years, mainly by mixing decent speed sessions in with the longer stuff. Stick around, it's good 'ere!
Zedster, I've entered the ballot for VLM12, so we'll see what happens in October.
Had a really good 5.5 mile off-roader in a farrtlek type styley tonight. Despite still feeling fat (mainly from 2 x BBQs with gallons of lager at the weekend) I had a really strong run. Will go for a timed effort at the weekend to see if I'm getting quicker.
Witchy - welcome! I agree with the Badger - a good mix of speed work and lots of long runs is the key.
For long runs, there's horses for courses - but your 9.13 pace is about right I would say. Nearer the day, add in some miles towards the end of the long runs at your intended marathon pace, so around 8.30's. I generlaly do the final 6-8 miles of a long run at race pace. it's a really good way of getting the stength into your legs when you are tired.
Then for the faster stuff, I'd do one set of intervals each week, usually 800m to 1km reps, at around 7-7.30 minute mile pace. Plus a tempo run of 6-8 miles....and then the other runs can be steady/easy pace.
No reason why you can't get under 3.45 in London if you put a solid winter into the training. If Stoker can do it anyone can
Treadmill on your birthday, that's a bit keen...
You folks in here need to be aware that WW has a certain long-distance triathlon in a few weeks and is therefore a proper afferlete. Or mad, depending on your point of view.
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