Flat footed v Vik W
Flat Foo.ted wrote (see)
Why do people keep sneaking in then running out!!!We that scary?
Why do people keep sneaking in then running out!!!
We that scary?
VikW wrote (see)
think my 5k pb is just over 30mins 30.16 or something, I'll check in running diary when I get home!
If your 5 k best is over 30 mins then you are running the tempo 2 fast at 8.45ish.
Spence that if you got a 5.02 at Winder then you will love Chester.
Saffy -fur cough
It was brutal !!
but I had forum buddies to get me round and I was chasing Meldy's time of the previous year, when she left me !! Ask her if I beat her !!??
I'm beginning to think I don't put enough effort in !! my 5k pb is 28:20 but I can't get anyway near an 8 during a mile !!
FF, I did Chester last year with a friend who was doing her first mara & to suss it out, lovely course nice and flat, we came in at 5:15 but I know I can do faster
I'm following the RW sub 5 plan.......well I will be.......although I am following it at the moment for Ashby
I'm struggling to see how my pace - long runs are all 12:xx and the paces Vik is reporting are going to head to the same target. I do 3 mile tempos with a target of 10:00 to 10:15. Only time I've seen a time start 8 is when being yelled at during sprints with the club
Is someone underselling themself, perhaps, and is going to comfortably be sub 5, rather than sneaking under? Or am I in the wrong place? I'm following Shades' plan with 4 runs a week, and I will stick with the paces and runs in that rather than get at all confused by someone else.
just rushing in as Im out with the passengers tis morining so no internet but back in the office on my later shift!!
Welcome supercaz- when is Stratford?
Helen- don't worry I think I might be running everything too fast....... so stick around!!
FF- sorry had to laugh at the cup of lucozade over the head bet it wasn't pleasant......
Do you think I should do something else tomorrow instead of the tempo run?
Also I think it's clear maybe i'm running my runs too fast? What paces do you think I should be running my sessions at?
Happy Thursday all!!!
Just back from my tempo run and I eased up on the pace for the middle to and did 9.40 and 9.22, for the tempo bit! It felt much more comfortable and like I'd actualy been for a good run rather than shattered at running full out struggling for 2 miles!!
Realised I missed your question before FF- yes I drink on my LSRs I have one of those handheld water bittles and sip as an when and in races I normally take water at every station and carry a bottle of the sports drink round with me (if its the small sized ones!)
Evening, sorry been rather busy at work, good times on the run today, i starting to think that Helen may be right and your setting your goal a bit low here Vik....I'd need to look at some of your longer run pace but i reckon 4.45 is acheivable with the times i've seen so far.
Fairy Elephant join the party your more then welcome.
Whats everyone planned the W/E?
I'm running 18 tomorrow then will try for a three hour bike sunday...really need to swim as well but hey.
Yet again Vik it sounds like you know what your doing with the drinking.
Have you ever put anything like Nuuns tablets or High5 Zero in your bottle?
FF- I'll dig out some stats for my long runs before Christmas and post later!
I was hoping for 4.45 last year so tha's a good target- I started off conservatively but the heat got to me and the big lonely hill helped the devil on my shoulder and mentally I went to pieces..... strangely enough once I'd got over that I really enjoyed the second half! Needless to say I'm praying for a cooler one this year!!
18 miles and then a 3 hour ride the next day
Spence- enjoy your 11 miler, I bet it's a really good boost to finish up a long run with a but of company! I have to admit I've never made it to a Parkrun even though there is one in Bushy Park where I run most of the time, its just when I have a Saturday off it's a bit of a rarity so I enjoy a lie in.... but maybe I should try and get to one soon and have a go!!!
FF- what shall I do with this 5 mile timed race on the schedule for Sunday? It says go for sub 44minutes which I think is massively fast for where I am at the moment- should i just go out and treat it as a race and see how quick I can do it.... or do you
I've used Nuun tablets before found the taste a bit gross really, but have seen there are other flavours online so might have another try!
FairyElephant- good to have you onboard... trail marathon are you MAD??? Hopefully we'll all be able to help each other on our marathon adventures!!
Next week looks like this for me
4 Marathon Pace
Does that sound ok with you FF?
11 miles avg 10.36
13 miles avg 10.49
14 miles avg 10.50
for some reason I can only get the avg paces for them as garminconnect is not wanting to play tonight
Good luck Helen- you'll be great, as you say a definite PB so I'll get the bubbles on ice for Sunday evening and we can hear your race report and wave our poms poms at you
What time does it start? Maybe I'll do a couple of 'virtual miles' with you Sunday morning?!
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