Rachel - glad you are enjoying running regularly again! Makes us appreciate it when we have previously been curtailed a bit doesn't it.RWTW - I think you are being hard on yourself... if you target is your more optimistic goal of a 4 hr mara then that's 9m/miling. General concensus seems to say that LSRs should be somewhere between 30 - 90secs slower than your MP.... so based on that your pace is spot on - 60 secs slower than MP. The fact you found it an easy effort is a very postive one.So Dave - you are in demand - my next 21 LSR (3rd of 6 20mlrs+).... run SLOW at this stage for time on my feet or still inject some MP?
Well done Rachel, good to see you back out there
Will, you'll definitely get more out of the 22 than the 20, those extra two miles are into the part of the race where lots of people really start to suffer (traditionally 'the wall' is at around 20, but it varies a lot in practice) and putting one or two of your long runs into that zone is going to be a real benefit. The fact you're running it slightly slower is neither here nor there: you're talking about less than 2 minutes over 20 miles which is nothing really.
Ricky, the 20 milers to really keep slow are the first ones where you're building up the miles, and the last one before your race when the hard work is done. This one in the middle would be fine for some MP in the middle: maybe a couple of sets of several miles like Carl's run the other day. Not too much though, you want to finish that 21st mile feeling that another 5 would be OK.
Will, I remember those happy days with small children! That broken sleep feeling is not fun (though they're worth it of course!)
4 miles for me at 8:37 min mile this morning.
Legs defintely tired from weekend. I am not going to build any mid week miles back up till it feels a bit easier, though if I get the all clear from the consultant, I guess I may have to push through the pain!!
It's very quiet on here today? What's veryone up to?
Ah!!! of course.......enjoy!!
Nani's sending off ruined the game
Just my team left in it then!... although not for long after that 1st leg defeat at home by Bayern.Rachel - a brisk enough 4 miles.. sounds like you are enjoying things again Interval session on the treadmill for me before the game. Tough session but went to plan unlike my first attempt at intervals this time last week. It looked like this:8 x 0.5ml @ 7.04 pace with 0.2ml recoveries @ 10 m/ml pace. Warm up of 0.25 ml at start with 0.5ml cool down at end. Just over 6 miles in total in around 50 mins.Tough but felt it was a good session.
Great intervals Ricky and good on you for doing them on the dreadmil!
Carter, I take my hat off to your 20...I take it there are details over on your thread? Will amble over there and see...trust it went well?
Carl, I am mighty impressed at you getting running done whilst you are away. The overheating thing on the treadmill REALLY puts me off, it's just not the same as outside is it! Hope the next session is bearable!
The best weather of the year and everyone's on treadmills! Those intervals sound better Ricky. 10 half miles is a good set, the slower recoveries will have made a big difference.
Hotel gyms in the states are often packed at that time Carl, but you may have been a bit late for the morning rush! Think of the heat as good acclimatisation for Paris. When the only option is an early morning treddie, I find it hard to get going at first, so I end up doing a progressive run - start fairly easy because I've just woken up, then after a mile or so just tap the speed button every quarter or half a mile. Often ends up above 10k pace for the last mile or so - as you say, you get warmed up on those things!
Rachel - it was hard going on the old legs yesterday but not feeling too bad today. Here are some details for you - http://app.strava.com/activities/43245032
Ah, the joys of strava! Nice run carter, there's a few hills in that one. You'll miss those in Manchester!
Carl - I HATE treadmills. Got an away week next week spent in a hotel, and will be very tricky to get out, so the dreadmill will be used.
Was meant to be doing 20miles during the week (with a 20 at the weekend), but this is probably not likely to happen....figure I'll hit the gym otherwise though and get lots of cross training in. Very busy away week though and unlikely to get much time to myself so will try run as much as possible. However, this week has been a very busy week with work and so been a cut back week (this was planned after 2 hard weeks) - also been ill so very much a cut back week. Is two easier weeks going to impact me terribly? I'm hoping it'll help shift this cold (which was probably to blame for the bad LSR on Sunday as the next day I felt very ill!), and might give my legs a rest, but I'm worried it'll step me back quite a bit. It'll only be the weekdays that would be affected, so would still do the planned LSR at the weekend, but don't know how else to limit any effect from a bit of time off...
RWTW - get yourself better & take a few days off. I found out recently that runners have a rule when running with colds etc... If its above the neck (eg headcold) its ok to run, if its below the neck (chest cold) don't run!Steady Dave it was just 8 x 0.5ml reps.... I felt like I could have pushed another 2 out and made it 10 but didn't!Useful session Will - you are right to preserve yourself and make sure you get a quality 22 miler in... most important run of the week & all that! I have a 21 on sunday... and solo this time too *gulp*Carl - good running on the hamster wheel! You'll be glad to see the back of treadmills by the end of the week!So tonights session - I always go into these mid week MLRs not really sure what to do and kind of make it up as I go along. This evening I had a mile w/up and then decided to run somewhere between MP & HMP... it got quite tough to keep pace in the middle miles 5-7 as it was a hilly part of the route and at that point was straight into a strong headwind with driving rain... felt good in the closing stages so upped the pace to what felt like HMP over the last 2 miles.8.58; 8.21; 8.10; 8.26; 8.41; 8.31; 8.28; 7.56; 7.46Avg pace 8.22 and avg HR of 150bpm - this HR stuff is fascinating - keeps getting lower for similar given paces!
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