RW Forum Six - Sub 3:30

Minni v Dubai Dave

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28/12/2010 at 08:25
I'm on Green AA - ready for the party! I think CG will be there too.  Glad to see you  back.  How was the schedule yesterday?!
seren nos    pirate
28/12/2010 at 08:33
Minni.......I tried doing a race of my own last year for a schedule.......even got my OH to run with me to help keep me going.................But found I just couldn't get that adrenaline buzz that hits you at a race........so was slower than hoped for.......
28/12/2010 at 09:40

Waves to AA

Yes, I'll be on Green again. Just like old times. What time are you going for AA?

28/12/2010 at 16:00

seren - I can understand that.  Did you try it a few times?  I'm not keen for the reasons you said, but may have to attempt it.  I might be able to get some others to join in and make it a bit of a 'fun' race.  I could do it every three weeks or so.  I'll see what Dave thinks....

AA, CG - I'll bring with wine if you bring the crisps?

My schedule says 10miles general aerobic for today so the plan is to do 5 or so then join the club for another 5.   The bible says the general aerobic pace is 15-25% slower than marathon pace, which is slower than LSR pace.  I would have thought it would have been a bit faster.  

28/12/2010 at 16:08

How fast does P & D have the long runs at, Minni? I seem to remember that they are progressive?

7 miles for me today including 8 x 300m hills. I love and hate this session with equal passion. Back to 5:30 am starts again tomorrow.

28/12/2010 at 16:12
10 - 20% slower than MP but they start to add miles at MP into them as it goes on.  My 6am running partner has had a burst appendics and I'm really struggling to get out on my own.  Do you run on your own first thing?
28/12/2010 at 16:28

I do. I'm up and out as soon as the alarm goes. Once you've done it 2 or 3 times then it gets easier. Hope your running partner is ok?

That is interesting about the pace of the general aerobic runs being slower than the long run pace. Mine are both run at my easy pace. Is there a recovery pace too?

28/12/2010 at 16:48
I don't mind the going out its just going out on my own!  I'm such a scaredy pants!   What is your easy pace?  My recovery pace is 9.30 - 10mm.  Do you still train to your heartrate?  I couldn't find my max so gave up!
28/12/2010 at 16:56
Gosh, P&D sounds like quite a bit of work at what seems a very early stage - congrats to all who are churning out the miles, especially at the crack of dawn.

Week 1 of the RW schedule going nicely, with 4M today - didn't bother with timing it as at this stage it's just about getting some regular runs in. Next week's speedwork may come as a nasty surprise!

I'm interested to hear what people think about your question re hilly routes for LSRs, Minni. My 20M route has a couple of big hills in the first 6 miles, but then flattens out. I often wonder if the first section has cost too much effort, as I always struggle with the last few miles.
28/12/2010 at 20:27
I don't agree with all of P&D's fast running early on. this is BASE training.
28/12/2010 at 22:03

Joddly/Mr Spoon I haven't followed the P & D  before so cannot comment at this stage  

 I did 9.6miles tonight with the first 4.63  @ 8.23mm  and 4.95 @ 8.22 mm.  The first half was pretty even splits but the second included hills which made the miles more erratic.   However, just realised this general aerobic run should have been at around 9mm.  

Yes Joddly, need comments on hill running as a LSR....    I've followed the RW schudule in the past and always managed to brush over the speed sessions .  I think that is why I have never broken 3.30 though!   Please keep us informed - its great to compare sessions. 

29/12/2010 at 12:34

Hi everyone - hope you all had great Christmases...!!

Schedules in full swing then....mine has already gone wrong as I had to move my Sunday LSR to yesterday which has mucked my nice spreadsheet up. Oh well, not to worry. Still 15 weeks 4 days to go. I try not to get too hung up about sticking rigidly to it, otherwise I'd just panic if I have to miss a session. Mine is not very scientific either - I fit in one interval session, one tempo or theshold run, one LSR and then 2-3 others which are generally easy/steady pace. It more or less follows the ones in RW I think, although my distances on weekdays are generally around the 5-6 miles rather than anything longer, just because of time pressures. My weekly mileage should peak at about 50 between late Feb and mid March.

I did get a PB over the weekend, as I ran my first ever 5k race at the Norwich Parkrun on xmas day morning. Not as quick as I would normally want - 22.33, but it was very slippy as we'd had snow overnight. And its a time I can beat at the next one on NYD

I'm another one off Green. I'm hoping we can knock all those celebs out of the way quickly and settle into the right pace early on - when I last did FLM I struggled to get faster than 9mm for the first couple of miles.

29/12/2010 at 12:45
Freemers - I think your training pretty much mirrors mine, except I usually make my Monday easy run around 9 miles. I think a slightly longer run the day after a LSR works well, training on tired legs and all that.
29/12/2010 at 17:55

Hi CG - all back on green - great  not sure on what I'm aiming for this year - will have to see how I get on! Somewhere between 3h29 and 3h44!! As normal!!

Started with a  6 miles threshold yday on treadmill and did 41m45 followe by a 15 mile bike ride

5 miles recovery in 48 mins today.

How was the early start Minni and CG??

29/12/2010 at 20:35

Freemers..  its so annoying when the spreadsheet gets mucked up.  I've always followed the RW and the First, doing my week then ticking the boxes on which ever schedule it matched the most.....  Like you I've always tried not to get too worked up about missed sessions.  However, my committment to the P&D this time will be a slightly different approach.

Well done on your PB!  I wish there was a Parkrun around here but the nearest is an hour away. 

You can join CG, AA and myself on the edge of the celeb enclosure.  They usually rush to have their photo's taken with us....

 AA.. 6 miles in 41.45 on the treadmill? That is an awesome session.  What is your 10k pb?

29/12/2010 at 20:46

Minni - PB for 10k is 42:48 set a few years back. That session was a killer yesterday - normally only do a 5 mile threshold session. I'm following the First plan, but over the last 5 or 6 years have tweaked it and tweaked it so it now nothing like the original!!!

Freemers - we were actually on This Morning a few years back - in the background!!!

29/12/2010 at 21:05

In the background - we were on the sofa!    or we might be this year!!

That is a really fast 10k.  I'm very jealous.  

29/12/2010 at 23:38

Interesting forum, Minni I have just purchased the P&D book off Amazon - thinking it may add some variety to my training. 

Like you guys starting on green again this year, would love to go sub 3:30 but at this stage it seems like a mammoth task!  Shall look forward to reading how you all get on with your training.

30/12/2010 at 08:32
Welcome Kiwi! The book certainly gives you a lot to think about. It explains the science behind the running and helps to differentiate between the different types of runs in training. I'm also trying to do the core strength exercises 3 times a week.

What is your pb at the moment? We'll take over the Green start at this rate!
30/12/2010 at 09:16

AA - That is a brilliant run especially on the treadmill.

Managed my early morning 10 miles yesterday. I've been doing loads of base training and feel so slow at the moment but I'm already up to 60 mile weeks with a 20 mile run on Sunday. I've done an 18 and 19 mile long run over the last 2 weeks. I suppose the speed will come back but I'm a bit worried about Brass Monkey.

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