Marrows with Cougie
Yep it was fun!
59.5kg this morning - turns out pancakes make you thinner - but legs still dead
You skinny minni marrows I'm 67 kg!!
i had an epic track session Monday night after Sundays 15 I wasn't sure at first but.......
3k effort (practically a race) at 1mile pace!!!
1k at 3:25 then another at 3:28
was absolutely spent after that but feel so fresh this morning
Looking very positive as this time last year I would of struggled at most effort below 4 min/k
I'm guessing you are taller than me, Jason. gosh.. that track session was fast.. are you going to do any 20 milers?
cougie - my pancakes are not for sale
I did pared-down track session today: 4x1K with 400m recoveries. 3:56, 3:46, 3:44, 3:42 and then quit while I was ahead (though after a little warm down jog, did then chase the big boys round the last 400m of their 5x1 mile). Quite pleasant really.
Nice session marrows. Are you racing any time soon??
Could of done Essex 20 this weekend but didn't think I'm there yet. last year I nearly got to the race but the car blew up spectacularly on the way
18 planned for Sunday. 5 mile tempo tonight should sort me out until then.
this afternoon i used my flexible hours and sunshine to go for a 11-12 mile ramble around some parks. An advantage of running in London is that even when physically it feels boring, slow, and bad, which today it did, there's other entertainment:
- I ran across the murder scene from Blow-Up, complete with guy with big camera (and afro) (OK, turns out it was the wrong park, but it looked just like it).
- A man stopped me - as though to ask for directions- but just asked 'how long have you been running for?' (answer: 1h32).
- A small girl scooting a long way ahead of her ma hopped off her scooter to grab her even smaller sister, who was rolling on her even smaller scooter into a busy road. I helped to restrain the tot while the unattended second-smallest scooter fell over, smashing a dozen eggs that were hanging from the handlebars.
- Over the fence of the zoo, I saw porcupines.
- Continuing on the heroic/benevolent theme, I bought ice creams for everyone in the office. I wasn't sure how many people would be there, so to be on the safe side I got plenty (so far I have had 2 and after the pancake experiment earlier this week, I expect excellent results). One or two colleagues said WHY? so I said I was outside, so was the sun, I wanted ice cream, you can get 1 for £2 or 8 for £3, and I thought they might need pacification after I had disappeared for 2 hours of lovely running in the middle of the working day. One answered no, she prefers the office to be empty (but had an ice cream). so I think I'll go home now.
Jason - race plans - well I'm still a bit wiped from racing 20 miles last weekend so I am not racing this weekend but I've entered a random 10-ish-miler mid-week next week!
the car actually blew up? like, BANG?
That's certainly an interesting run marrows. I can't stand London I don't go much (well I've only been properly twice). It scares me quite honestly.
Yeah the car went bang along a bypass. Lots of blue smoke and bits of engine coming out the bottom. Took me a month to rebulid it. Got some nice leather interior from the doner car though
i love 10 miles as a race it's my favourite distance. I'm hoping to go sub 60 next year after I stop mucking about with all this marathon training.
Lou - Hard to know when managing an injury and continuing to train whether to go for concentrated quality or gentle slow runs - is there a rule of thumb for which is best?
Jason- sub 60 10 mile for me sounds about as likely as sub 2 hr marathon!
Sunlight hours this weekend were for socialising and felling a tree in my parents' garden (success, didn't smash any of the things we weren't meant to smash), so I ran 18 miles in the dark tonight. Picked up my long legged friend to lope along and unflatter my pitterpatter style for the middle miles. I needed the loo so we stopped in mcDonalds and while she waited she procured a cup of McDonalds tap water which we shared. It was delicious. We ran at 9:00m/m or thereabouts and my leg muscles were a bit sore by the end.
Here's next week's plan from the book:M: restT: 9 w/5x600m@5K paceW: ML 14T: recovery w/ speed: 6 w/ 6x100m stridesF: recovery 5Sat: 8K-15K raceSun: LR 17
.. but I'm racing on Wednesday (about 10 miles and may start slow and wind up rather than race the whole thing) instead of Saturday.
Hi Lou. Sadly it's not an interesting car just a boring vectra B SRI I love it to bits though.
good going on keeping the running up. I have atleast 4/5 10 milers round My parts that I can remember.
marrows. I did 16.5 yesterday, started at 9AM so thought I was safer than later start. Still struggled as like I said was meant to be 18. We picked a route and set it out as we went so I guess that was the mistake because if we were 2 miles out we would of have to run back And do the full 18. Average 8 m/m so happy with that.
not to upset as Im ahead of schedule for May marathon date anyway.
Cut down in intensity this week as got a 10 k on Sunday. Hoping for 38:xx
track session for me tonight.
6x800 with 2 min recovery. Nothing out of the ordinary, 2:50 for pretty much all of them +/- 2/3 seconds on two.
Just one of those sessions you come away from and feel good and not over the top tired.
Nice recovery planned for 2moro PM
precision Jason! excellent. Is it Edinburgh marathon you're doing?
I did 5x600m tonight going back and forth along a special stretch of road that, I discovered, goes uphill in both directions, plus a bit of jogging around to make it up to 7 miles. I saw some young lads climbing over the wall into the girls' boarding school and looking cheery. The first rep was at 6:25m/m (my 5K PB pace) and they got steadily quicker with the last at 5:45 pace. Easy day tomorrow
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