Minni v Dubai Dave
Barry - Nice 20. You seem to run your long runs a lot quicker than i do, yet (i think) we're aiming for similar times? According to P & D. my long run pace should be between 10 - 20% slower than planned m.p (7.26) which equates to between 8.11 and 8.55?????????? Any advice welcome.
2old - Good speedy tempo.
FRC - This may be too late, but good luck today.
DD - Congrats on your third place... in years to come, no one will know that there were only 5 starters... only 3 places on a podium!
7 miles from me this morning @ 8.15 with strides. Never really sure how far/fast to run these though?
45 mins turbo trainer plus weights and core this morning.....
SS- Yey she's back! So glad to hear you're back running and you're right not to put too much pressure on yourself for VLM. Hopefully this is going to be a better running year for you.
MrZ- very speedy tempo yesterday, impressive stuff.
Minni- well done for completing those Frankenmoz intervals, I have a feeling I might be doing them soon as well. I'm also not quite sure what to put down for my long runs cause it's not up to me! Very tricky.
FRC- hope you have a good one today. Look forward to the report.
Barry- impressive 20 miler. Yes, I will take part this month. Why- are you worried?
2Old- it's not looking good for the Welsh win...
6m easy for me today and now putting my feet up for the rest of the day. Felt back to normal today at last, just in time to get some of the confidence back for the HM tomorrow. Phew!
20 miles for me this morning. Marginally less painful than the 18 on sunday, but done a quite a steady pace 9:09. So I'm with you there Oompa
kfc - sounds like an amazing trip - have fun
2old - try reading the post!! I am not in the girl's under 11 team..............
The Irish made it England beware
30 miles done today in fabulous conditions. Mixture of proper running, shuffling, walking, bird watching plus tea and cake indulging. Took a long time but it flew past and included stops to watch the Goshawks hunting and to listen to the birds singing in the woodland as the sun came up over the hills. A perfect day and as it was just Mr O4S and me we could do whatever we wanted. Some of the mud was truly dreadful 30 mile event next week so will have to get a bit of a wiggle on then
AA - Something around 1:30 would be nice, how about you? I'll message my mobile no.
Brol - Yes, don't think i'll be hitting your mileage. Target for tomorrow?
2old - You should be OK for a couple of weeks for Abo, but don't leave it too late. Saying that there were places on offer on the Forum up to August last year.
Oompa/kfc - Over the past couple of years I've come close to 3:15(closest being 8 seconds at Abo last year) a few times. Under advice from DD and Minni I'm putting some quicker miles at the end of my long runs to get used to running at pace on tired legs. First 3 today were over 8 min/miles then next 10 7:50 to 7:40's then ramped up for the last 7. I've always run at the faster end of the recomended paces but hoping this time the quicker miles at the end of long runs will mean I'm not going to struggle for the last few come VLM.
Minni wrote (see)
Carl - yes it's tricky putting in the longest run. Because I follow the Frankenmoz schedule I don't know how long my runs will be. I'm tempted to put 4 x 20s but I think when I start putting quality in a couple might drop to 18s.
As I am following Spoons recomendations for my long runs I am mainly doing 20 milers during February with a HM scheduled in as well.
Have today put in my 2nd 20 mile LSR in my build up to Paris. 15 miles at 9:18 mm pace and the last 5 at 8:16 mm pace (a little quicker than what I think my MP will be).
So I think I will go with 20 miles for my long runs apart from the weekend that I do te HM. I will just have to nail each one of them.
Definitely alot going on here and always interesting to keep up to date with it.
Brilliant news SS
Quick check in, just moved house, off on holiday today but I've hit my Jantastic target for this week. There's commitment to you all.
SS great update to see, happy logging.
Awesome long runs from Barry, Minni and 2old, I miss the satisfaction of crossing off another long run on the marathon campaign!
Spoons - sorry to read you are still injury plaugued, probably the right decision to defer, rather than struggle on and not shift the injury!
Minni - you 'could' retire when you go sub 3:15 at VLM, but obviously you're not going to retire - you've already booked that autumn marathon haven't you
DD- excellent podium place with your tri.
FRC - wow, impressive ultra run there, how are your legs today?!
AA - hope you sort your calf out soon!
Weeble - have a great holiday!
SS - great to see you back, hope your lr went well today.
Been spinning twice this week, mid week run,was due to head out today for another run but have really tight calves after spin yesterday - think the standing sprints on the bikes are wrecking havoc with my calves/achilles, so strectching and rollering on the list to do today instead.
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