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Flat footed v Vik W

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27/01/2012 at 16:32

Afternoon....lurking here.  Rode this morning and had planned an hours run this afternoon but got a long hilly ride tomorrow so opted for not running.

You are gonna have to excuse my daft questions but having not run long miles before, how do you work out your MP.  My long run on Sunday went okay but I didn't think about the pace, just ran an easy pace for me.....which was slow.  I am running much the same this Sunday but with my training buddy (if he has got over the manflu) and he is a much faster runner than myself, also doing Outlaw, and he runs slow for me but I speed up for him....probably not the best way to train but good company.  I love training in company best.

27/01/2012 at 18:09

It's ok call off the search party we've found Saffers.

Your right that running your longer runs faster then you want to won't help..if your not careful you'll get injured Saff. think of the long game..Outlaw is your A race not Brighton.

Right telling off over

MP should be just out of your comfort zone. An easy run for me is around 8.30 my MP is around 8.00, i try and regulary fail to run my LSR at 8.45's to give you an idea of what you should be looking for.

Stick up the splits from your last few runs and we'll have a look for you.

27/01/2012 at 18:24

I know my A race is not Brighton but having never run a marathon, I am struggling with the concept of using it as a training run but everyone keeps telling me off! last few runs:

3m run..... 9.17, 9.09, 9.03

14m .....9.41, 9,52, 9.45, 10,25, 10,12,10,12, 10.22, 10.26, 10.17, 10,21, 10.42, 11.00, 10.16, 10.29

3m..... 9.37, 9.15, 8.49

6m.... 10.32, 10.05, 10.25, 10.46, 10,02, 10.03,

Right, will that do?  I am one of those that tends to just go run and let the legs do whatever. Non structure I like to call it.

I have a few competitive friends that see me out running and comment, "Oh looks like you were going slow."  So would they if they had just biked 30 miles....LOL.  A fair few of my runs are straight off the bike.

28/01/2012 at 05:23

Morning all, off for my long run. thought it would be a cold one but reckon i'm still you in 18...

28/01/2012 at 10:25

Ran slightly less as my mate needed to be back sharpish...managed 14.5 in 1.57..with some good heart rate lifters in there.

If you've not trained with a heart rate monitor then it is a great training tool IMO.

28/01/2012 at 10:31

My splits for it were


Ave 8.40..with my target pace being 8.45 not too worried and aleast no 7.** miles this week.

Hoping everyone is enjoying the weekend.

VIK what you plan for this week??

28/01/2012 at 10:58
currently Im on cup number 3 of tea and the world is looking a little brighter........

finish work about 2ish then straight to gym for my 4 at marathon pace then chilling out this evening as another early tomorrow then off for 6 days

might do an easy 5 tomorrow depending how I feel as I think I might
28/01/2012 at 11:16

FF I've not seen numbers like that before

12 miles in 2:08 which was faster than the plan, but perhaps I shouldn't say that after reading the above comments

Saffers, I'd tell those "friends" to bog off!!

28/01/2012 at 11:24

Ah should pop over to the sub 3hr groups..this is slower then there gentle runs.

How did you feel after the 12, more in the tank?

28/01/2012 at 11:27
yep, felt I could have gone on, I guesss that'll change as the miles creep up!!
28/01/2012 at 11:32

Then your pace was should not finish a LSR feeling like you can't go any further.

I've run them before and been counting down the miles which is wrong, now i feel i could go on but stop because thats the plan.

 Don't worry about the miles going up either as this will all feel right as your training progresses in that direction.

Little targets make the journey toughie was always going past 18 miles, now it's telling myself to stop at 18.

Edited for carp grammar.

Edited: 28/01/2012 at 11:34
28/01/2012 at 14:18

20 miles done. 4:10. shattered.   bliddy glad to stop.

makes 39 for the week - I'm sorely tempted to run one tomorrow to make it 40!

28/01/2012 at 14:42
Blimey, well done Helen
28/01/2012 at 17:30
Blimey. Lots of big miles going on.  Well done you lot.  Biked again today but long run in the morning. My running buddy text to ask what pace I want.....I have said he is in charge! *gulp*  We shall see what the longs can manage pace wise.
28/01/2012 at 19:48

Well done Helen!! what an achievement- was that your first 20?

Saffers hopr the long one goes well tomorrow!!

Spence- well don on your long run super speedy indeed

Was late finifhing work so opted tocome ome for a nap and something to eat so did my run outside and not in the gym.... I was hoping for somehwere between 10.00-10.18 minute miles and ame home with these 10.29/10.30/10.20/10.08 but it was hard work after so little sleep last night and an early today but at least I got out as I was trying to think up excuses not too!!

Hope you're enjoying the wedding FF

What's on everyone's plans this week?  I have

5 easy

8 x 90s hill reps

17 LSR

5 Tempo

Now I think I might have to double up on monday as I have best friends wedding so am away from thursday and not sure if i'll get chance to run before sunday.... is it ik to do my 5 easy monday morning and the hill repeats in the evening then take tuesday off and do LSR on wednesday FF?

29/01/2012 at 08:16

Morning...interesting night at the wedding.

Got a big bike to do, so will check in this arvo...enjoy sunday folks.

29/01/2012 at 11:43

Nice going Vik, especially on little sleep.  I have done my 13m with my training buddy. Really struggled to get up as feeling really weary...but I did.  A new route and it just felt hill on hill  and I hate hills I am afraid and I was a potty mouth up every one.  Managed it in 2.08 which is faster than when I ran Brighton Half  the year before that's a positive for the day.

Enjoy the bike FF.  I think I am going to be lazy for the rest of the day if this lot let me.

29/01/2012 at 16:47

This week I will mostly be doing

Tuesday - 5 miles Easy
Wednesday - 8 miles MWLR (inc 3 miles @ MP)
Thursday - 5 miles Tempo
Sunday - 14 miles Long              

Which looks quite light compared to the 39 I've put in this week! I can't be bothered to run 1 mile today - full of roast dinner and more likely to nap than run this afternoon.

30/01/2012 at 16:24

Afternoon all!!

 Saffers- well done on the 2.08- are you doing Brighton half this year?  I am!

Helen- bloody brilliant mileage!!  Hope you enjoyed your roast dinner- I think you earnt it indeed!!

Well this morning I got up and hit the gym to do 5 miles with 8 x 90s hill reps- as the only hill I have roudn here is Richmond Hill and didn't fancy battling the school run while trying to get to it!  I really enjoyed the hill reps- now really that can't be normal now can it?

Just off out in a few minutes to do my tempo run of 5 miles miles- the tempo bit coming in the middle.... my first ever double day  and touch wood at the moment I don't feel too bad!!

30/01/2012 at 16:45

A double day !!??

12 x 200m for me

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