RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

Wise words (for Ricky) Carl, I agree, you've put the work in, so should see the results.

Good running again yesterday Carl.

So, I made my 2nd early morning mid week run. A mere 4 miles at 8:16 min mile, but a big step back in the right direction! 

Rachel, it's like you've never been away!  We'll get you to the start line, just keep building steadily.  Long run at the weekend?

Ricky, you're getting a touch of the nervous nerys!  In the days before gps you'd have put that down as a solid high effort run and a confidence booster before your race.  Now we measure speed for every run and concerns set in when a run is slower or seems harder than it should be.  This particular one was in the evening, maybe after a long day at work, after some big mileage weeks: not every run is going to go to perfection.  If you get a few of those it's usually an indicator that you're ready for a cut-back week, which is fine and shows you've been training hard.  A few lighter days before your half (a mini-taper, if you like), a good sleep the night before and you'll be trotting round at 8mpm wondering what all the fuss was about. 

Good running old girl !!

Thanks Carter! 

Planning 12 miles on Saturday, should be back up to 15 by the time I see the consultant a week on Monday.......

Rachel - Your running seems to be going well and it seems you have a positive outlook on everything, fantastic!

Carl - WOW! A flat half and it may have been 1.35, seriously good time for that course.

Dd - Great time and congrats on the PB!

I also ran the Great North West Half at the weekend and I smashed my PB! Previously it was 2.06.55 and I knew I would get under 2 hours, but I went better finishing in 1.47.42, SO CHUFFED!! Splits of; 8.20, 8.07, 8.06, 8.10, 8.07, 8.12, 8.23, 8.17, 8.09, 8.13, 8.10, 8.10, 8.35, 6.51 (0.11m).

Will - great tempo run... I did 7 miles of my 9 miler at same pace last night and was wrecked!

James - that is a fantastic run... nice even splits too - so perfectly paced. Seems you have surprised yourself! Well done on the PB.

Great PB James! Well done!!

Rachel - great run from you today.

Will - fast pace for that many miles.

James- great PB for you. It seems to be PB's all round at the moment. Who is next ?

Rather than my normal interval session I mixed it up a little tonight and after a 1.5mile wu, did 5x400m reps with 400m recovery and then 2 miles at MP.

Also ran the reps slightly slower than normal. I figured this would reduce the risk of fatigue after my exertions last weekend.

1.5 mile wu at 8:20 min/mile

5x400m -  6:25; 6:25; 6:28; 6:31; 6:29 min/mile pace

Followed this with 2 miles at MP of 8:15 min and 8:12 min. This was the pace I settled into after the intervals

Cool down 0.75 mile at 8:56 min/mile. 6 miles in total.

The MP miles felt easy(ish) after the intervals. It was almost a relief.

Rest day tomorrow and then LSR on Saturday.

Fast reps Carl - good workout.

Who indeed is next up for a go at a PB? My race isn't for another 3 weeks so there must be somebody racing before that? No chance of beating my HM PB of 1.41 though so aiming to beat my "born again" PB of 1.53 which I ran last September.

Great PB James, that's a big chunk off the old one.  Nicely judged pacing too.

Those are quick intervals Carl, the MP afterwards must have felt like a gentle jog by comparison!

I'm racing tomorrow, but I don't think a PB is on the cards.  It's a duathlon over Box Hill in Surrey, I do it every year as a pre-London race, good fun but hard going.  If I can get inside 3 hours I'll be happy.

Dave - best of luck for tomorrow not that you will need it.  

Hope the race went well Dave?

12 miles this morning in glorious weather. Pace 9:09 min mile. Felt easy till the last mile when my legs started to tire slightly, but still enough left for a fast finish.