Awesome work oscarr! I see you are still over cooking things just because you can!!!! Maybe your tempo run wouldn't be so hard if you did your 1k intervals at the prescribed pace???
I struggle with my top end paces as you know - I find "going fast" in training hard work but I reckon the endurance work we've done deffo helps. I started my finishing dash way before normal on Friday (mainly cos him indoors was yelling at me) but it was ace - I kept going all the way to the line and it was a good 150m further than I can normally keep going. Even felt like I was actually sprinting which is rare
My main concern is that doing too much too quickly will just tire me out before Cyprus but I don't see that a traditional schedule designed for a one day race will help so if I train myself to run the 4 days as I will be out there and aim to speed up during each one between now and then (doing tempo and fartlek below the max HR so I don't over do it) I reckon that's as good a plan as any???
5k pace built upto 7.8mph (7:46 vs MF's 7:45) today - felt fast but I think that's more that I need to get used to how it feels again. 8min/miling feels ok so a bit more practice should stop it feeling so alien.
You're right as usual, young lady!!
Your replicate plan for Cyprus looks OK but remember the one thing i mentioned about what to do before Cyprus - HILLS, HILLS, HILLS then more HILLS !!!!!! Races on days 2 and 3 will benefit.
My 5k race pace from a few weeks ago is 7:11 and have been doing the intervals at 7:04 so as you say, a bit naughty. I still reckon you can go a lot faster than 7:46 if you let the mental shackles off a bit ??????
Only one slight problem - don't have access to that many round here!!!! My half route has one decent bump and then undulates a bit but I'll see what else I can find...
Shackle-wise : I might de-shackle for my next parkrun but not during my training weeks. Some of us like to make sure we make it through the week unscathed
Remember that your mind gives in before your body does !!
Wowsers I ache today - think it's from doing circuits this morning when I was already a bit achey from doing my long run yesterday whilst still a bit tired from doing my 11k straight after bodypump hee hee
Gotta be doing me good!
Looking forward to tailrunning tomorrow - maximum points for being last - BONUS! Could be my fave job
SB re achy etc: do you take any protein drink after working out? I swear by it and it really helps my recovery after an interval session or a long run. My legs are always fresher afterwards - I think the drink repairs the micro tears overnight.
If you are doing multiple events over a few days in Cyprus, it might be a lifesaver....I buy mine in big tubs from Tesco "fitness" section would you believe!
RR - re 90 secs out in a parkrun? Two thoughts 1) do you warm up 2) are you going out too fast? You've probably worked that out for yourself but it was the first thing that came into my head.....
Today I had a hard parkrun just 4 secs off my PB after a storming run into a strong headwind finish and being baulked at the start - at the first turn I was 34th or so - ended up 16th in 19:44, 4th time in last 7 parkruns that I have ducked under 20 mins so I'm confident now that I know how to pace it.
Still beaten by a fast lady 45-50 yrs who beat me on age grade by 0.04% - Grrrrr. All fair in love & war/running though, as she ran close to 19:20 so she earned it!
Next week is the big five-oh at parkrun.....yay!
Englefield 10K race tomorrow - a hilly off road course so no PB but will indicate where i am wrt Abo prep. After that, it's the Maidenhead half in 2 weeks time which is flat and is the real tester!!
Just listening to the Reading festival as my house is on a hill overlooking the site so i get a free listen !!
reiki - wish I could. I usually find that killing myself only brings a tiny improvement too
Mike - I don't but I try to make sure I have a yoghurt or milkshake. Might be a good idea to top up my protein though as we don't eat much meat (we rely on eggs, nuts andseeds instead) - thanks for the reminder! Wowsers on the parkruns - sub20s are getting regular for you now And yay for the tshirt! Whoop whoop!
Go oscarr Gooooooo - hope you weren't doing drunken dancing in the kitchen
Bit of fun coming up for me next week - am doing a double or quits 10mile/5mile multi terrain type park based run next Saturday evening. Am planning on doing the full 10 (at the moment anyway...)
ps 2/3 of the year mileage roundup - Just passed 1000 for me (actual 1009) as at end of this week. Not looking likely that I'll be increasing on last year's 1412. How're everyone else's figures looking?
Race report from Englefield 10K. Very tough route and not a good performance. All off road with poor underfoot conditions and 3 very steep hills. Garmin had it as 51 mins for 6.34 mi @8:02. Felt tough. No idea where that puts me (aiming for 47 min flat equiv) so will have to wait a fortnight for Maidenhead half.
HR was interesting - average of 90% and max of 95% when going up one of the steep grassy hills at race pace but not flatout. What does that say about my max HR - does it look about right??
Does your Garmin give you the ascent and descent? Sounds like a pretty good performance to me! Too hard on yourself you are
HR - could be! It's very individual - only by doing a max test will you know your near-as-dammit max. Have you managed to get it over 100% yet? That's the only time I adjust mine.
No, 95% is the max i have been able to get to so far. It would have been more today cos the hill in question was early in the race and I was not sprinting up it and had enough energy to complete the rest of the race. I reckon it feels like my max is either correct (170bpm) or could go a little higher but no lower. Either that or cos i have not been very well the HR was always going to be high today. ??????????
Oh, my garmin doesnt give elevation gain/loss - probably does if data downloaded but my pc wont receive it. It was tough though - reminded me of Tadley XC but without the streams !!
Just keep an eye on it - if it feels about right - it probably is. When you get back to some shorter stuff where you can properly sprint at the end it'd be worth wearing your strap so you can look at the % in those last few metres - that's when you're likely to hit 100 or 101%. I've never gotten more than 1% above and it really is a flat out, once in a blue moon, efforrt.
Besides, why did you want a 47? A 51 still puts you under 4hrs if you train at the right paces and get to that start line as fresh as possible - not even slightly overtrained???
What's the goal for Maidenhead?
Bit of progress in my world whoop whoop. Last week 1 minute at target 5k pace (7.8mph) got me to my target heart rate of 182 (last minute of 1.5km build up). This week did 3 minutes and only got to 180. Yippee. Get to build up to 2km next week - feeling hopeful now!
Felt fast but not as strange as it did last week!
Some good running out therer and the summer has really brought the speed out in everyone. What a week it has been here too, first of gave parkrun a bash for the first time in a year and ran 17:09 for 2nd (started too fast) but given the congestion in the last lap I'm v. happy only 4s down on my best for the course. Then some running along the Danube in Vienna, very nice before heading to the Yorkshire Dales for some quality hills, which on Saturday involved a fell race, which I WON!!!! picking up the trophy it has both Brownlee brothers names are on there from previous years. Then my 9yo daughter went and came 2nd in the junior fell race (8-15's) beating some county runners, Mike she is signed-up for Kennet on a Friday. Needless to say the 15M hilly run Sunday was a struggle!
Choisty and daughter - that is truly awesome running and great to pick up that Fell trophy.
Good news Sleepy on the HR stuff. My target for Maidenhead is 1:44 cos i did 1:44:30 last year. I know that I only need about 1:50 for a 4hr mara but that would be too slow for me. I do intervals and tempo work plus races for 5K up to Half at my race paces for those distances based on several recent year race performances so that is correct to do. My physiology dosen't allow me to translate that to a 3:50 mara so have to do base and LRs based on 4hrs.
Yaaay Choisty family
oscarr - if you do what you've always done... It's hard though, I agree, to just focus on one target race and not over-race the ones in the build up.
Can't decide my target for this weekend yet as I don't know the course. It seems to be a bit of everything so as long as I'm under 90 minutes I'll be happy I think. Not sure a pb is likely. Gonna be fun though - last time I checked there were 44 women out of 105 runners. Hopefully they're all planning the 2 laps and not just the one. Will be very odd to have the choice of dropping out (officially) after 1 lap or going on...
11k today for me with 4k upto 10k pace fartlekking - is that a word???
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