RW Forum SIx – 3.30 – 4.00

I'm on a diet.....

Seafood ?

Lol

How are the shins coming along ?

Seem fine ish. I get the occasional twinge. Doing loads of physio exercises, pilates, yoga, massage, stretching, foam rollering.....

...... I hate it

I think my mind is made up about the pacing group tpp, though to be fair, as long as I finish before Carter, I really don't mind!

Interval training at the track tonight. It was slightly slippery due to the cold weather and as my session progressed it got slightly worse. 3/4 of the track was fairly slippy with just the back straight not too bad. So here are the split times:

Warm up - 0.5 miles @ 9:46 then 8:08 then 7:44 getting faster each 0.5 mile

Lap 1 - 7:05

Lap 2 - 7:05

Lap 3 - 7:03

Lap 4 - 6:42

Lap 5 - 6:45

Lap 6 - 6:35

Lap 7 - 6:42

Lap 8 - 6:38

I then did a couple of laps before going for a one off 800m which I completed in 3:24 @ 6:46.

Cool down of 1 mile @ 9:28

I was blowing at lap 5 partly due to the cold weather and it made it slighlty more difficult than normal to breath.

All looking good at the moment - http://connect.garmin.com/activity/260443897

Hope so. Be good to have a thread smack down

Carter - great session there. And you got quicker throughout which is perfect. What was your rest between laps? And (because I've forgotten and I can't be bothered to look back ) how do the paces compare to what I originally suggested?

So you now think you can do quicker than I suggested and a week ago you said those paces were impossible. We can all achieve far more than we first think. Every time my running hits a low I always look back on my first ever run when I ran the length of a football pitch, had to walk home and then think of all my achievements.

Crikey Carter, some good running there (not that I'm worried mind!)

Carl- did you get out to run?

I am back and alive

Very cold out there tonight and a little foggy at the running track. Scaled the fence again (I am getting good at this) and had the track and nearly the park to myself apart from the foxes who were looking at me as if I was some strange creature.

Track conditions were mixed. Windy down te finishing straight and a little slippy down the back straight.

Did about 8 laps as a warm up at 9:02 mm.

I did manage to do 12 400m laps somehow but thought I was dying on the last one.

Lap times as follows :

1. 1:31min; 2. 1:33min; 3. 1:31min

4. 1:28min; 5. 1:29min; 6. 1:31min

7. 1:27min; 8. 1:31min; 9. 1:29min

10. 1:32min; 11. 1:28min; 12. 1:26min

After lap 11 I thought I had only done 10 and was trying to work out how I would do 2 more laps but fortunately I got the brain in gear before I started what was my last lap.

I finished with about 5 laps at 9:35mm.

So lap speeds equate to 6:00mm - 6:12mm apart from one or 2 laps that went down to 5:40 and 5:48 mm.

I would have never thought I could run as fast as this for as many laps as I did.

Am really looking forward to my rest day tomorrow. Suspect I might need it.

Carl - no wonder you were dying on the last one - that was your quickest! Brilliant, well done. Were you quicker than the foxes?

400s are good and we now know the legs can turn over much quicker. We will need to do some longer reps as well. Don't just do 400s.

remember - the marathon is just 26 x mile reps with no recovery and 0.2 cool down at the end.