Auviour Paris: So long and thanks for the cobbles

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19/02/2013 at 11:49

I've got 8m general aerobic planned for this evening - won't be pushing the pace either!

19/02/2013 at 17:10

Hi Oscarr!

Mike - substantial negative split! Great running.

SB - how are you getting on with your new toy?  I forgot to charge my 310xt last week and had to revert to my 305.  I really missed the vibrating alerts! 

Today's session was one of the most intimidating in the P&D program (IMHO) - 11m with 7m at LT pace.  I aim to run the threshold miles at my 15k pace (8:16), rather than my HMP (8:46), because this is what P&D advise for the slower runners like me .  My splits were:

9:57/11:05/8:18/8:22/8:27/8:11/8:14/8:13/8:24/9:59/9:13 [avg. 8:57]

So my average pace for the threshold miles was 8:19, which I'm happy with.  I even coped pretty well with the hill, which I had been tempted to avoid for this session.  The average pace for the full 11m was faster than PMP too.  It's all good!

It was one of those sessions that was tough, but feels great to get in the bag!  

19/02/2013 at 21:41

Well done Ten - that's a tough one well & truly nailed.

Did my 8m at an easyish pace of 8:53 overall but that hides some attacks up the hills on the way back......

Bit sluggish to start with but then warmed to the task so happy with that.

19/02/2013 at 22:35

Some great training going on here chaps, well done

mcs
20/02/2013 at 11:32

Out in the sunshine yesterday took daughter for ballet lesson in Eyam and then decided while waiting for her to run the first few miles of the GG as hadn't done that bit so ran out of Eyam the Plague Village of the Peak District, worth a visit if  this way down to Grindleford and then back to Eyam....... Blimey thats a tough section a mile straight up for the second mile in muddy field and track, hope it drys out, we will be walking that bit O!!!!  Well I think I will be as the other 19 miles are a long way!!!
Congrats to Mike and Choisty on Sunday's race, the speedy bunch well done.
Get well soon Oscarr.

SB et al anyone got a bike trainer thingy? What type? Would like to get one?

20/02/2013 at 11:45

Well here goes for my sessions in the last 2days

yesterday am: 10M fartlek, which went like this 1M warm-up, 1M strides, 1M 1/2's, 1M 1/4's, 2M 1/2's, 1M 1/4's, 1M 1/2's, 1M strides, 1M warm-down...sprint finish...my legs were tired to start with and each effort was... an effort!!

yesterday pm: 5M easy, this felt very relaxed

Todau am: 16M long run pace, difficult ot get out so early in the morning, glad I did an enjoyed most of it...my legs are now tired possibly due to 71M in 4 days.  The question is an easy 6 tonight?

This week is shaping up to be a big one

 

20/02/2013 at 20:15

Hi all 

What a week already and it's only Wednesday! 

Some very serious training going on here, I feel that I must not disappoint. 

Sunday's progression run went well, 15 miles starting with 10s, ending up with 4 x 8:30s, did pool and drills Monday, but yesterday went for 90 mins bike rather than a steady, managed 10 in 1:24 today though - that was easy warm up and last 2, 5 @ 7:30 in the middle!

So far this week I've had 2 massages, a manicure, and a sauna and steam session, and have more to come, so some aspects are progressing well.

It's just this work thing.

The latest hilarity concerns my having included target not yet met in my plan for the coming year.  What what what.

Back to sports camp tomorrow and away from the insanity.

Oscarr I do hope those ears are improving, know what it's like.

mcs my mate has a bike thing but she keeps falling off so I'm not sure it's the best available!  I have a Carl Lewis!

21/02/2013 at 08:58

Think my bodies reaction to the ear infections has taken its toll on my running/legs.  After Sunday when they literally packed in working i rested Mon/Tues and then went to club night at the track last night - they were doing sets of 4x200 plus 1x800 - after 2 sets (taking it easyish) i felt ok but at the start of the third set the legs just would not work so i stopped - first time i have ever stopped a track session like that.  Must be the after effects of antibiotics etc.

More rest then some gentle jogging i think.

mcs - there is no doubt that i will be back of the pack at GG and i just hope i get over this so i can at least enyoy the scenery - will prob treat it as a training run for The Wall and go out slowly, slowly.

Choisty - your week sounds awesome coming on the back of your podium finish at the Bramley 20 on Sunday - great running.

21/02/2013 at 12:51
Oscarr I had neglected to factor in the antibios.

You did well to stop.
21/02/2013 at 13:24

Hi all - sorry - having a bit of a week of visitors so got banned from the PC LOL

oscarr - I'm holding you to that! Hope you're feeling a bit better now

Ten - so far so good - you do all the jiggery pokery online and then synch it to the watch which took me a while to work my way through but it's a pretty amazing bit of kit all in all.  Seems to recheck your HR much more (like every second vs every 4- 5 seconds) and so is much more accurate.  And it gives me info/graphs beyond my wildest dreams.

And the second best birthday present (health, family and friends aside momentarily) is the 200 places I've just jumped on the rB national ladder thanks to changing age categories.  Right now I don't care that my handicap has slipped by 0.8 due to lack of road races over the winter - time to start climbing again!

Am doing a half on Sunday - am a little tentative due to the change in training of recent times... I guess we're about to find out if it's effective... analysing it through my new toy suggests I'm on the right track but all the same I'm feeling a little unprepared and hoping that I'm still carrying a little of my mara fitness. (Fingers, toes, paws and eyes crossed)

But before then time to do my baby-hill session... laters peeps

mcs
21/02/2013 at 13:53

Oscar get plenty of good food down you including some yoghurt antibiotics tend to do me in too so rest a few days and eat well.
Just done a four mile hilly cross country and now tucking into soup, by its cold out there!!! Freezing................ Sounds like you having a busy week SB enjoy!!!  Be interesting to see how the half goes with your more relaxed approach to running and alternative training regime......all the best look forward to a race/running report.

21/02/2013 at 14:51

Some great running going on in the "Freezer"

My wk:

Mon Rest; session on the Trigger Point roller (ouch) 

Tues 8m easy, but attack the hills on way back

Wed -ditto- minus the hill attack

Thurs - body weight squats and press ups; 5 mile recovery

21/02/2013 at 16:09

SB...happy birthday can't remember if I said it before and I too had the bounce on runbritain which was nice

Well the big week continues...3 easy last night making wednesday a 19M day.  Today I went out for a 6 at lunch time spotted a colleague and ended up running 11M how does that happen? Just a rep session tonight and my legs are feeling better with each run

21/02/2013 at 16:22

Thanks Choisty!  It's nice eh!  Almost back to where I was last autumn before I started doing races that don't count on RB! LOL

Wowsers - that's a big day!

21/02/2013 at 18:58

It was so cold at camp today that I did all the drills myself - whilst wearing two tops plus a hoodie plus a jacket - with a massive parka on top, gloves and ear muffs, and I was still freezing!

Had pilates first thing, then those drills, have to count those, an hour on the bike when I got home.

I don't seem to be doing the strength sessions as often as I was.   

 

21/02/2013 at 19:29

Crikey Choisty, you're making me feel like a right slacker   

Oscarr - hope you recover quickly.

mcs - had to read that a few times.  I wondered what "yoghurt antibiotics" were 

reikki - well done on the 15m run, looks like good progressive pacing.

SB - I haven't sat down to work out how to setup the intervals on my Garmin yet and I've had it since Christmas.  Good luck with the race on the weekend.

Agree with everyone - it was frickin' freezing today with that wind!!!!  12m MLR for me.  The hardest thing was trying not to go too fast, when all I really wanted to do was warm up.  My fingers were so numb when I got home I stuggled to unlock the front door   I'm just hoping the wind is gone in time for my (hopefully) longest run of my schedule on Saturday.  I'll do tomorrow's 5m recovery on the treadie.  At least there's no wind in my garage (I'll be changing my tune in the summer months, of course).

21/02/2013 at 20:06

Recovery run done in the freezer - by god that was cold....two layers of trousers and 2 x top half plus windproof.

Just about warmed up by about mile 3...

Now about to tuck into a balti curry - a decent winter warmer. 

22/02/2013 at 08:08
Thanks everyone - over in welsh Wales for a long weekend with the grand daughter - it's a bit warmer over here and may try a gentle jog this afternoon.

Sleepy, I missed the fact that it was your birthday so a belated HAPPY BIRTHDAY !!!
22/02/2013 at 08:22

Thanks - don't worry - I'm planning on celebrating all year! Life has just begun and all that...

Easy turbo sesh for me today - did killer circuits at TRX last night - gonna be a chilly couple of hours on Sunday - 3 degrees forecast (and not the singing variety!)

 

mcs
22/02/2013 at 12:20

50 is the new 40 now SB so you are still young!!! Enjoy the next year...............
Freezing cold here this am, did my last three mile Friday commute, finish here in Bakewell next Thursday and start new job on Monday 4th so apart from renumeration at the new place its a job!!! Looking forward to getting back to printing and finishing as no decent selling job offers just loads of rejection emails and letters.  Anybody want any work doing, digital, litho, large or small quantities give me a message and I will quote you.
Mike, Choisty, RR seem to be running well keep at it.  Oscarr hope you are feeling a bit better rocking the baby over in Welsh Wales....??
Have to run at night I reckon as lunch only 30mins and a 45 minute commute each why. Looking for wheels I reckon as we only have one vehicle. See how we go.......happy weekend.......12 miler for me to do Sunday........looking forward to England v France on Saturday, hope we can sort them out and they dont suddenly come good like some French teams seem to do..............

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