RW Forum SIx – 3.30 – 4.00

Carterusm with Spoons

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31/12/2012 at 19:19

Well, I'll go to the bottom of our stairs.....

Spoons - how could I have ever doubted you. ? I split the run into warm up, tempo run and cool down sessions. The warm up split came in at 9:20 but that was quite a steep downhill so ok. The cool down came in at 9:48 which was up the warm up section so still too quick really. The tempo run came in at 7:53 over the 15 minute split. Bearing in mind that I didnt hear my watch change into the tempo split until about 1 minute into it and the last 2 minutes I struggled a bit I am rather happy with the speed of 7:53. The main consideration is how my body has been abused with food and drink the last couple of weeks so all in all a good start ? The links of the run are below. Can you confirm you can see the Garmin link now as I have changed my settings. The Strava link doesnt show my splits only by mile so if the Garmin one is ok I will post that from now on.

Garmin - http://connect.garmin.com/activity/256316260

Strava - http://app.strava.com/activities/34985711

The ankle feels fine now. I suspect I just twisted it slightly on an uneven surface on my Saturday run. I strapped my knee up and that also feel ok now so things are looking good

How was your 10k ?

31/12/2012 at 19:22

No privileges on the Garmin link. Great tempo run well done.

10km run was mega windy but fun. 47:11 so miles off where I used to be but shows my big comeback is looming

31/12/2012 at 20:00

Cool. I may ask you to be my pacer for the first half of Manchester then

According to MacMillan your rubbish time today is over 1 minute quicker than my expected 10k time based on my HM !

Right, try this link again if you would; it looks like you have to unlock each run as well as change your settings in your profile - http://connect.garmin.com/activity/256316260

Cheers

31/12/2012 at 22:42

Woohoo it works

however I'm too drunk to read it

01/01/2013 at 11:26
Tut tut Mr Spoons, not a good example to be setting your pupil
Planned rest day for me today, my ankle has a bit of a dull ache. Today's activities will see me polish off all the festive food in the cupboards and the traditional Chinese takeaway this evening. That's it then, on the healthier eating wagon and cutting back the booze to just Saturdays. A couple of questions:
1) My medium runs planned for Wednesdays - I was thinking of starting those tomorrow at 10 miles. Is that ok and do I need to increase the length of this run over the weeks ?
2) I have got 8 x 800 intervals planned for Thursday (@ 7:30mpm I think). What should I do between each interval ? Steady jog, walk, stop ? And for how long ?
I hope your hangover isn't too bad, are you getting out for a trot today ?
01/01/2013 at 12:59

Feeling a bit tired this morning after a very late night with friends.

Going to attempt my tempo run within the hour so here goes ...

01/01/2013 at 14:34

Just back from 7 miles easy on the trails. Lovely day for it

Medium long run - I would start around 8 miles rather than 10 and gradually build up to around 12 at the end of March. Sometimes less is more....

intervals - I thought it was 8 x 400 not 800? 8 x 800 is a big session. I would do 8 x 400m with 1 minute standing still or walking between them. If you are starting to struggle half way through then take 2 minutes in the middle after the 4th rep.

01/01/2013 at 15:59
Ok Spoons, you're the boss ! So, the rest of the week looks like this.
Wednesday - 8 miles easy
Thursday - intervals 8 x 400
Saturday - LSR 16 miles
Sunday - 6 miles easy
Will I increase the length and amount of the intervals as we progress ?
01/01/2013 at 18:31

Re: intervals, you can increase the quantity, or increase the length, or reduce the recovery, or increase the speed. Or mix it up a bit. So - maybe do 8 x 800s one week, then 12 x 400s the next week, then 4 x mile reps the next week. The truth is it doesn't really matter than much. Mixing it up is good to keep things interesting and they all push you in slightly different ways. 

01/01/2013 at 19:48
Ok. Will see how it goes on Thursday and take it from there.
The cupboards are now bear and the Chinese consumed, I have definitely been eating for the sake of eating the last couple of days. Just a couple of magners left and that will be me in the wagon for January.
Looking forward for the real training to begin.
01/01/2013 at 20:51

Yep, we've just finished off the last of the cheese, chocolate and biscuits. I've had a couple of farewell beers. Back to work tomorrow, and in serious training.

01/01/2013 at 22:38

Hi Carterusm and Spoons! Have ambled over to see what you guys are up to!!!

01/01/2013 at 23:19
And are you suitably impressed ???
01/01/2013 at 23:22

Had some Christmas Pudding after my run today. It was nice

Anyway once I got our running today it was great eventhough it did feel odd starting slow knowing I was going to go faster.

And I probably went a little too fast but will judge this better next time.

The route I used meant that I covered just over 6 miles in 52:33.

My average splits for these were :

Mile 1 -  9:28

Mile 2 - 8:49

Mile 3 - 6:57

Mile 4 - 7:29

Mile 5 - 8:40

Mile 6 - 9:37

I was using the manual lap time on my sportswatch amd keeping an eye on my instant pace but clearly not close enough.

This broke down into 3 and a bit sections as follows :

1. Easy - 1.69mi 16:01min 9:25/mile

2. Fast - 2.22mi 16:00min 7:12/mile

3. Easy - 1.88mi 17:00min 9:02/mile

4. Easier - 0.37mi 3:32min 9:22/mile

When I was moving at pace I do remember thinking that it was getting harder but then I was on an incline but do not remember seeing the watch at anything much under 7:30/mile instant pace.

At least this means that as I push out the distance in the 'fast' section and reduce the easy sections in time back to 10mins that I should be able to maintain a good pace.

8 miles easy after work tomorrow night !!

01/01/2013 at 23:31
Nice one Carl. I found my tempo run yesterday quite comfortable, the speed section I mean. I didn't think I could go that fast to be honest so that's a nice confidence booster. How did it feel for you, do you think you will be able to go faster on your interval runs ?
And in my limited experience I would say to you that you should slow down on your easy sections !! Do you find it easy/hard running that slow ? Most of my LSR runs are off road so are run at least 10:00 m/m so I need to start running some of them on Tarmac where I suspect I will struggle to go that slow ! Good stuff anyway, keep it up
02/01/2013 at 00:40

Yeah - the speed section of the run was not that difficult. Probably because I like some speed. I did find the initial slower section hard as I was wondering if I would be able to change pace. I have been used to ruuning at pace from the off. After the speed section I just let the speed come off itself and looking at the mile splits I think it looks ok but when I look at it split into sections I did not slow down enough.

Clearly something to work on.

I must admit that around 9:30 mm is about as slow as I can run. Anything slower and I think I am walking !!

All my running other than intervals will be on roads / footpaths as I live in London.

I am going to do the intervals on the Parliment Hill running track under floodlights in the evenings.

I need to have a look at what I am meant to do on the intervals. I think I said I was going to do 800m reps so am probably trying to do these at about 7:00 mm pace. I think this week I will aim for 4 and try to build them up to 8 during February.

I am going to go for it but suspect it will be a little tougher.

On these tempo runs I am gong to stretch out the fast section over the next few weeks to about 30 mins so will need to keep this at about 7:30 if I am not to pass out.

Keep up the good work.

02/01/2013 at 09:45

Morning Spoons - is there any benefit in me adding some MP running into my midweek medium (8-12 miles) runs ?

02/01/2013 at 10:01

Good morning. Office is very sleepy today.

Interested to hear what Spoons has to say re your above.

Suspect that with the tempo run on a Tuesday and the intervals on a Thursday, the medium run in between needs to be nice and easy.

I am probably going to add some MP running into the LSR's during February just to get used to running at MP.

 

02/01/2013 at 10:34

Hi Carl. Same here, the office is still pretty quiet as a lot of people have taken the rest of the week off.

I agree with what you think Spoons will say re the midweek run. Every time I look at my plan I seem to have a question so I might as well ask it, the worse he can do is laugh at me !! When is Paris ?

02/01/2013 at 10:34

Morning Carterusm! Yep...seems you have some good stuff going on here too.. Will be lurking with interest!

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