Minni v Dubai Dave
2old - Very impressive long run. Decided on MP yet?
R83 - Those long runs are at a quicker pace than someone aiming for 7:45 pace. Difficult decision for you as I think it's your first marathon and primarily your first goal is to finish and you don't want struggle during the second half , but if I was you I would set off at 7:30 pace and adjust if it begins to be anything more than comfortable during the first half. Even if the pace feels easy to start with do not go any quicker.
taper time, AA! We've all been there before and know we feel weak, horrible and sluggish while taperin. 7:42 is still a good pace!BarryB: back with a bang - goodness gracious me!! That was some run!! 2old: Fantastic confidence boosting runR83: impressive 10 miler. It shows that you have the speed for a good marathon time. Your long runs were pretty quick! How did you feel at the end of the 22 miler?More snow here - getting a bit tired of it really. Luckily it never stays long. And we've lost the horrible wind. I hope it doesn't come back on Monday. Don't mind the cold any longer (used to it now) but strong winds are never a good idea in a race. The course is pretty much a straight line from East to West and then back.
Great 10 miler there Barry!
rest day for me today. Just a 4:25 plank. Last day tomorrow then I never have to do a plank ever again!
Off to spin in a bit.
Good luck for all those final long runs guys. Take care if you have snow, we don't want any slips/falls this close to VLM!
2Old - awesome last 20 miler from you yesterday, a real confidence booster no doubt.
Barry good news for your come back
Simon - kudos to you cycling so far in those conditions!
AA- that was a good paced run, the taper always feels sluggish, so don't worry!
Chick - hope that snow melts before your race!
Spoons - why are you going to stop the planking when you've obviously become so good at it?!
Mr Kiwi was surprisingly amenable to his 10km news, just told me I would have to write him a programme so he knows what runs he needs to fit in before race day, that I can do, whether he follows it will be another matter...... I am rather giddily excited to have a race on the horizon, never thought I'd get excited about a 10km - goes to show what a year of little running/no racing can do to a person!!
Plank's horrid. I will keep up with more core work though...
Barry - Brilliant TM 10! If you can run 7.30 on a dready, you'll be flying and feeling far more comfortable at mp pace outside. You obviously haven't lost any cardio fitness due to your x-training fetish
2old - Great 20. That must be a real confidence booster, pre-taper?
Minni - I thought you said you were crap over short distance? That's a bloody good 5k time.
I've never run a 5k or a Park Run in my life. I've done the registration bar code bit, but i'm still not sure what happens next?
AA - I know exactly what you mean... Decided to do parts of last nights MLR at mp, but after 1.5 miles, knew that it was not gonna happen. Legs were leaden, kept thinking that the calf was "tweaking", it was cold and it just felt... wrong!!!
Backed it off and ended up with 11 @ 7.51.
4 mile recovery this morning d & d.
Great YKW, Minni I went a bit mental on me run too . Last year I used to do these 15k pyramid runs (9 and a bit miles) where I basically did easy/steady/MP/HMP/MP/steady/easy. Each chunk is 2k, apart from the HMP which is 3k. Ended up with 8:508:197:397:007:358:128:40It felt easy, honest!! Note to self: do NOT try 7mm on Monday
Minni, yep, I am one happy runner indeed I am just continally surprised by my ability to swing from totally shit to achieving something I never thought possible in the space of two days! I had no idea I could move my little legs that quickly on a TM without it all going horribly wrong. I must confess, I thought back to what Freemers said the other day about falling off a TM during a taper so I concentrated really hard on not screwing it up!!! And brilliant 5k, btw, go girl
Kiwi, yay on the progressive It is always so hard finding the confidence to pick up the pace after injury so well done for you giving it a go. Loving the 10k plan with Mr K. And great that you'll be supporting on 21st. I'm really looking forward to the Team Minni collective hangover on 22nd
Carrot, yep, you hit it spot on. After two pyramids, hitting the third 800 rep at 14kph felt very comfortable, as did the final one. I am so glad I tried that session as it was fun and has given me confidence as my last really tough one before the taper. Sounds like you guys had a speedy 10m!
Simon, I'm so glad you're getting some better biking weather!! That must feel much nicer than the rubbish headwinds of last week.
Barry, I'm really liking your idea of alternating MP with easy. I will see how my legs feel tomorrow when I set off and take it from there. Main aim is definitely just to bank the 20m as I can always work on MP over the taper. And during the race, of course That is a very speedy 10m!! Don't worry unduly about it feeling tough as you will take a few runs to get back into it properly. Although you've kept up your CV fitness in general really well through your amazing X-training, your legs still have to readjust to the whole running malarky again. The main thing is your calf is holding up and that is such good news.
2old, I nearly fell off my chair when I saw you had logged a 1:29 20m!!! And then I read on.... Still very impressive running, though. Well done for the final big one.
Spoons, loving how much you're loving your running Planker
KFC, human bench pressing, I love it!!!
AA, 7.42 is still really good going in those conditions.
Oompa, the thing you have to do after registering for parkrun with your barcode is actually run the damn thing!! Your run last night sounds like my 11m on Wed, except nearly 2 m/m faster If backing off leads you to that, you should be very happy!!
Chick, loving your pyramid, that sounds like a cracking run!! You will fly round on Monday
Rest day for me today. I was going to do a 3m RR but I felt very tired and took the view that tomorrow's 20m is the most important run for me now so to listen to my body and back off today.
Simon - I reckon if I'd done a 5k on Thursday night it I would have gone sub 20! lol.
Chick - that sounds like a great session to try. Now REST tomorrow!
FRC - I had Jovi with me today and she got a massive PB!
MP miles in long runs - I was chatting to Moz last night and he said the MP miles in a long run are more to show if you can't do it. So, if you struggle with those in training ( ie 10/10) then perhaps you should rethink your target slightly.
I'm going to do 20m with 10 easy, 10 MP on Monday and determined to stick to the MP pace rather than trying to push it, which I aways do. I'm hoping that after running the last few a bit fast it will feel comfortable.
A bit of analysis:
I'm really pleased with my time today. I ran a 5k PB (20:39) just over a year ago but this was after doing a 5k a month for 4 months plus speedwork. Also Newcastle was certified just after this and I think think the course was perhaps slightly short then.
I ran a 5k at the end of December and that was 21:47. That again was a one off but I had been doing some shorter intervals during the month or so before. My splits there were 6:50, 6:56, 7:10 (6:39).
So today's result shows a big improvement over a distance I find really difficult unless I've been working at it. If this was a starting point for doing 5k work I would feel pretty confident that I'd get that time down quite a bit. (lol - can't believe I just said that!!)
10k to survive next week.... double the pain.
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