Sub 3:45 Group
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Dogfish ah well done for Sunday. I can still feel my quads too.
Good stuff LS, really good pace, but blimey that was an early start!
I did my penultimate 20 miler yesterday, a loop going over the Sidlaw hills north of Dundee, and back a different route, so lots of off-road, ditches, fences, cow pats anjd soggy ground to conrtend with. Great fun.. I have been meaning to do this route for years, and yesterday was the day.
At one point I could see for miles in every direction and absilotely bno sign of human activity, just p[retty much undisturbed countryside.
I must confess I felt a bit vulnerable at points since I was not carrying any gels, water, phone or ID (stupid boy). Finished the run in 3hours:15 for 9:45 pace, but it was the time on feet that was important to me, and the fantastic scenery of course.
One more long run next weekend, then the taper begins!
I am already thinking about next years training, and have decided to try fitting in some 2-a-day sessions, which means adopting a Stoker "up and out the door" strategy 2-3 times a week. Not suet if it will happen in reality, but it's worth thinking about at least
Spent Saturday at the Olympics...SUPERB!!
Looking forward to seeing us break our record medal haul today. Hoperfully a Brownlee will win the triathlon while Pendleton and Hoy go for gold in the superb velodrome.
The commtment shown by these athletes for scant reward puts our footballers to shame who are overpiad before achieving anything.
GO TEAM GB!!
Came home from work n slumped down n watched an hour n a half of excellent cycling. The wee clip of Sir Chris Hoy doing his hellish lactate threshold blasts on the bike made me realise what digging deep really is. Didnt go out forra run last night so went out tonight n picked up the pace a touch, to get me more used to a bit of discomfort. 6.72 miles @ 7.36 pace. I'll try n do at least one run a week where I'll do at least that distance n see if I can get quicker each time. I know it'll help my half marathon length runs feel a lot comfier.
I think since Nursey left the thread after FLM2008, Ive just been playing at this running lark !! That Brownlee lad is lucky I'm a rubbish swimmer.....
Did a 9 miler on Sunday, 2 weeks into my 16 week programme for Valencia, splits (9.07)(9.03)(9.14)(9.11)(9.14)(9.33)(9.34)(9.27)(9.00), as 4hrs is around 9.12 average i take it this is acceptable?
I'm currently following a rough programme which incorporates a tempo run, and a LSR run. minimum of 2 runs a week , hard to do more really as i work shifts!
So, did the easy 4 miler and was pleasantly surprised that it was sub-8 (average of 7.40).
Used he HRM on the Garmin for the first time. HR seems a bit high but it was very warm and I am full of lager and kebab from Turkey. The stats came out thus:
1) - 1m - 7:46(7:46/m) - 149bpm avge - 170bpm max - 95cal 2) - 1m - 7:31(7:31/m) - 162bpm avge - 167bpm max - 103cal 3) - 1m - 7:41(7:41/m) - 164bpm avge - 167bpm max - 107cal 4) - 1m - 7:43(7:43/m) - 168bpm avge - 173bpm max - 111cal
I love that gadget!
New campaign started, not sure what for but maybe I'll get (un)lucky in the VLM ballot in October, that'll give me focus.
When I hit my 1.30 PB for the Fleet half marathon, my training involved plenty of intervals, longer tempo runs and a couple of 15 milers thrown in for good measure.
Get that speedwork in, Stoker and put some manners on that mate of yours.
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