Sarah Osbourne with Minni
Evening Mr P, lol, 9:30 is still pretty early for a sunday, what time was your wife up and out of the door at?
I tend to wake up pretty early but then I have to wait for my breakfast to settle before I venture out so its normall about half 9-10 like you too, although the friend I was running with today tends to go to church on a sunday so it was a later one for me today.
The wind was awful (if you was running into it) wasnt it. Sounds like it worked in your favour on the way home though as your legs start to tire
I saw loads of runners aswell, it was a nice day for it...im hoping everyone got plenty of vitamin D as all this dull weather makes alot of people miserable.
My cut back week was last week, but it never happened with the BM being cancelled. I think Minni is letting me have the week of my half marathon in 2-3 weeks time as my cut back week....just hope that I hold out until then...although I do actually feel fine.
Have you done the 5 mile race before? If you do it will you do a couple of warm up and cool down miles as well? Id never dreamt of doing them until Minni advised me to. I thought that it would impair my race, but when I did the park run I really dont think it did.
Training Diary for forum 6 sub 3:30 (VLM) Week 4, (Day 27) Aim; 10m; 4 m w/u, then 5 m alternating between 0.5m @HMP with 0.5m @ MP. 1 m c/d
I had the opportunity to run with a friend and work colleague today in Harrogate. We were both disappointed at not being able to run at the Brass Monkey and we failed to meet up in the week whilst at work due to being too busy.
It was nice to be able to run with someone today. Not only did I manage to catch up with a friend, I also got to run around new streets which presented new challenges (mainly hills). I really couldnt believe how quickly the miles seemed to fly by. When we was on mile 9, I still only thought that we had done about 6-7. My legs felt great as did my breathing. It was reassuring that I was able to hold a conversation at the paces that we maintained to judge how much effort I was putting in, as when you are running on your own you cant do this (or you could but you would look strange)
We managed to cover 9.5 miles at an average pace of 8:05 min/mls. Some mile reps were as quick as 7:14 min/mls but others were slower. One was alot slower (9:00 min/ml) when we ran up a long steep hill for a lot of it (which I was told is seb coe's hill...the one he use to run up alot before marathons).
So I didnt do the run that was originally planned for me, however I thoroughly enjoyed it and felt very freshed leg. I felt I could have gone much further and faster. Despite not setting out to do half mile reps, there was still times when we did run at HMP and other times when we ran at MP. There was also several challenging hills on route. Therefore all in all I feel that I had a good and challenging run.
Total miles this week; 38.5
Forgot to say, I also did some resistence training after my run today
My schedule for week five;
Monday; Netball Match
Tuesday; 9 miles which includes a 2m w/u, 7 x 1km reps @ 10 k pace (6.55-7.00 min/ml) with 2 min recoveries + c/d
wednesday; Rest day
Thursday; Club run...roughly 6 miles, steady
Friday; 20 miles outdoors, steady
Sunday; 8-10 miles; either XC race (5 miles + 2 mile w/u + 1 mile c/d) or progressive run: 3 mile easy, 4 @ MP, 2 @ HMP, 1 easy to cool down
Total Mileage; 43-45 miles
Mrs P is going to a Back to Netball session on Thursday, I'd better warn her.
I rested yesterday and did my first proper tempo run for a while tonight. I still felt quite tired but after a mile slow up the hill from our house I got into it and my average pace was 8:02mm.
I was a bit disappointed till I logged it on sporttracks and saw I was pretty much at the same level as in 2010, in April 2010 I was running the same route in 7:30's so still plenty of time.
Minni I have a question please...
If I do race 5 miles on Sunday, what should I do between now and then? I would normally do my 8 miles easy tomorrow, but I wondered about perhaps something a little longer again between tomoorow and Sunday?
FRC - Sarah is indeed doing really well with the longs runs. Too early yet to be thinking about marathon targets with still 12 weeks to go, in my opinion. I believe Sarah is thinking along the lines of nailing a strong London time without risking blowing up then taking that forward into her Autumn marathon.
Sarah - that is another great session nailed. Its good to feel like that towards the end because you know you're working hard. Unless we test ourselves its hard to know exactly where our limits are. (Although I know where mine are without going through the pain ).
Do you think you're feeling tired with the extra miles?
Hello FRC I'm fine how are you? I do look at the other thread you all seem to be going great guns.
My target is again 3:30 but after a bad autumn I think it might be case of - coincidentally - doing my best at London and then pushing on later in the year.
I will always remember those miles I ran with Gazelle last year, it was a lesson in running really as I dropped back and was able to observe the style, then reading how hard she had to run at the end to get the time I really don't think I can bridge the gap yet, but I am really enjoying the structure and the motivation.
I certainly won't be surprised if Sarah smashes it but I wouldn't say it out loud
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