Minni v Dubai Dave
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.
Sounds like it was a great wedding do Kiwi
Great YKW Minni, much quicker than last time! 10K isn't necessarily double the pain, I find it usually takes me a few miles to get settled into the pace. Confidence! We're going to run well
Nice HMP Chick, there's a 1:32 there for the taking if you do 13 x that! How are you feeling about Monday?
Oompa you're missing out with parkruns, you don't need to do anything once you've registered and printed out your barcode apart from turn up on a Saturday morning and actually run one! You need your barcode for the finish, you'll be given a plastic token, give both token and barcode to the volunteer holding a scanner, the results will be on the parkrun website usually the same day.
Definitely doolally Kiwi Spin sounds like it was fun today.
Last 20M for me tomorrow then taper time and time to go doolally!
Great YKW Minni
I'm a bit pissed must stop soon as I have a long run in the morning
Morning all! Happy racing everyone. Am looking forward to the race reports later
FRC, wow, what a mega training session/s you've been doing. And I love your accidentally speedster efforts on the TM. Sometimes, ignorance really is the better path! I think I've maxed out at 16kph for now as I really was a bit scared any more and I'd fly off the back. Think I'll save any increases for the next campaign.
Col, that's great to hear you had a good last 20m. So nice when your confidence gets a boost rather than a knock!
Kiwi, you will definitely find that spin helps. I got addicted to it last year when I couldn't run. I was doing 5 classes most weeks, some weeks 7 by doing back-to-back sessions. I have found an amazing difference in my speed work now I'm back running. Of course, what dropped right off was my endurance and I really struggled over my first few long runs. What the physio suggested to me (although I never did it as I never got round to buying a bike and couldn't face doing this on an exercise bike ) was to make one biking session per week equivalent to a long run by taking the distance you would have run and x3.
Spoons, any hangovers this morning???
Becs, that's awesome news!!! Yay! And just as the weather is (hopefully) about to get better for you
Minni, love it!! Has he not learned yet???!
Simon, you got me missing my biker chick days I have toyed briefly with the idea of getting one over here, but the driving is so shockingly bad that the chances of getting taken out are very high. That and there are no winding roads to get my knee down on Mind you, the speed cameras are all front-facing so at least I could gun it without getting a ticket and no one could catch me (except perhaps the zillionaires in their Veyrons...)
AA, 3.14 seems a very realistic target for you given the times you've been running recently. It might be scary, but it is realistic nonetheless. Isn't it better to shoot for a target that is within grasp if everything goes well and miss, than to leave it untouched and wonder what might have been...? That's my early morning philosphy out the way It's exactly how I'm approaching 3:44. I'm bricking it, especially having had a few shockers of runs lately, but overall I think I am capable of getting there. Whether I will, of course, is another matter entirely, but being here with you guys has massively helped develop my focus and self-belief and seeing what you've all achieved in your races recently has really inspired me. We are right behind you, every step of the way - most of us quite literally!!!
LSR for me today later. I'm quite nervous as I've heard the weather report for today: 33 and humid - gulp. Well, I will just get out there this evening and see how I feel, getting the miles D&D is my main focus, any MP will be a bonus. OH is picking me up from the park again and then pizza time
Have a lovely Easter, everyone, and I hope the post-race chocolate tastes even sweeter for those racing today.
Yep - sounds easy Minni
Porridge and run time for me
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |