Sparkly bridget v Len2
Thanks all for the words of encouragement. I get sooooo worried and disheartened when I'm not "on schedule". And look at the ice!! . Bah.
Oh I got snowballed out on my plod yesterday too and I really wished I had great aim. Wouldn't it be fun to manage to scoop up some snow and lob it right back in their face as you were running??
So - I'm hoping for a huge thaw overnight. Failing that I might have to see if they've defrosted the track, and spend Februay there!
mitiog - I trained for sub 5.30 last year. I used the sub 5 plan but subsituted my own running pace. So my first 4 weeks looked like this: (ignore dates)
WEEK ONEMon 2M (miles) (approx 25 mins) slow?Tue Rest?Wed 3M (approx 39 mins) slow?Thu Rest?Fri Rest?Sat Rest or 2M (approx 26 mins) easySun 6M (approx 75 mins) run/walk
WEEK TWOMon Rest?Tue 4M (approx 50 mins) slowWed Rest?Thu 1M jog, then 2 x 1.5M (or 15 mins) fast, with 800m (5:30-min) jog recoveries, then 1M jog ??Fri Rest?Sat Rest or 3M (approx 39 mins) easy ?Sun 7M (approx 90 mins) run/walk 2 JAN
WEEK THREEMon Rest?Tue 1M jog, then 3 x 1M (or 10.5 mins) (HR – 85%) fast, with 400m (3:15-min) jog recoveries, then 1M jog?Wed Rest?Thu 4M (approx 50 mins) slow?Fri Rest?Sat Rest or 3M (approx 39 mins) easySun 8M (approx 100 mins) run/walk 9 JAN
WEEK FOURMon RestTue 5M (approx 64 mins) slowWed ?RestThu 1M jog, then 4 x 800m (or 5:15) fast, (90%) with 200m (2 min) walk/jog recoveries, then 1M jog?Fri Rest?Sat Rest or 3M (approx 39 mins) easy?Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-6:04 10K or sub-52:00 5-miler 16 JAN
Oooh Mitiog that's a lovely invite, but a tad too far to go for a run??
My training plan is from the non-runners marathon training book. 4 runs a week (2 short, one medium, one long). The remaining runs, starting this week, are:
mitiog - which of Shades' plans are you looking at. I did my first marathon off the Level 1 which was just 3 runs a week and hit my sub 5 target.
Len's plan for this week had her at 11 miles for the long run so we have dropped that to 10 miles and then lost the 11 miler completely. That means she is completely back on plan from next week. 2 miles a week is quite a reasonable progression and this leaves all 5 longer runs at 16/18 miles in place.
I was surprised not to get snowballed yesterday. Clearly all the chavs were still in bed
((((mitiog)))) No you are not a total softie - you are a marathoner.
edited for a bit of gobledigook post wine.
Len - glad you are feeling better.
You're not a softie mitiog!! You're a marathoner!!
4 miles planned for this evening around the neighbourhood. Dog will be pleased, she has been very grumpy with her lack of runs lately (you should see the looks I get when I go to the track wthout her..). I hope to be back before it gets too cold too!
What is everyone else doing today?
mitiog - you have email
Len - did the dog enjoy herself? While I was out doing 6 miles the temperature dropped from -1 to -4
I am currently sat on a heated wheat bag trying to warm up my backside
Cakey honey, I'm not even opening that link, I know what it is! You want me running up and down the stairs of the Arts Tower, don't you?! NO!! . When I was a student we used to play in the paternoster, and pretend that it went upside down at the top to scare new students. Aaah those were the days...
LOL... I did sign up for the world record attempt for the most people tossing pancakes next week though, that must count as cross-training, no?
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