Rachel - sounds like you are getting back into it nicely. There is plenty of time to make the call on Chester.
Work has been mad busy for me over the last 2 weeks but I am managing to get out there to get some speedwork in for the 10k I am running at the end of the month.
I have found it really hard going to a training routine taht is based on shorter distances with more emphasis on speedwork.
But I think there is a gradual improvement over the last week or so.
Hit the local running track tonight for my 400m intervals. The wind really picked up towards the end and made running at speed much harder as it was head on so I felt as if I was putting alot more effort in than the pace suggests.
11 400m laps and I knocked them out as follows (all times in secs):
90, 91, 89, 89, 86, 88, 85, 87; 91; 91; 89
Last three laps were tough. I was tiring and the wind changed from being strong to blowing hard making it really difficult to stand upright.
Overall I am really pleased with this as there is clear improvement on last week and maybe helped by having a days rest between the tempo run and the intervals.
Planning a 10miler tomorrow, mainly comfortable pace with the last few limes at 15/20 sec slower than race pace. On Sunday I will try and get a 6 miler in with 3 miles at race pace. I am trying to get close to 7min/mile as race pace but not sure that I have had enough time between marathon and now to build up enough speed work to maintain that for the full 6.2miles. Will judge it a bit closer to race day.
Looks like you're doing brillaintly Carl! What did you say your goal for 10k was again?
Been catching up on everything as been so hectic recently. Well done on the races! Great to see so much determination.I've been working up in Edinburgh during the week and back down to London at weekends - so very hectic! Can't wait to be properly running again as Edinburgh will mean some serious hill training! So far can only do about 10 mins at a time on the treadmill...so just taking it very very slowly. Decided against pushing to do the late June marathon, and going to build it back really slowly and hope to do one in Autumn. Anyone know of any fastish Autumn marathons close to London??
Rachel - my PB is 49:46 which I got in the same 10k race last year as I am running the end of May. I did not train for it just turned up and ran it. Have not a 10k since. I am going to start with trying to get sub 45. Theoretically I should be able to do this but its sortof like getting sub 4 in the marathon. So I think I will aim for this.
Great Carl, I look forward to hearing about you smashing that goal!! I must admit, I'm toying with the idea of a 10k myself, to build up my race distance again. I ran the Manchester 10K in 48:04 last year and 47:57 the year before, but I know I am no where near that speed at the moment. Maybe Dave could suggest some get your 10k time down on 3 or 4 runs a week plans to me?? I am currently doing 4 miles twice during the week before work, then alternating between 6 and 8 miles on a Saturday and hopefully getting out again on the Sunday for 3 or 4 miles. At the moment I'm just running at any old speed, but could certainly start thinking more strategically again I think....
Just catching up guys after having been away in France. Ricky, from where I'm standing that's a great time, well done! The heat has a massive impact Don't forget that...
Hi all - managed a couple of five milers though I have a tight hamstring and calf,planned 10k this Thursday in Helensburgh should be an interesting time after so much time off
Well for some Will! No running "en france"? ....... yes it was 17 deg during the last couple of hours of my race - not especially hot but prob 10-15 deg hotter than any of my long training runs! I felt underperformed a little as I felt I had a sub 3:40 in me but still happy with the 3:47..... especially when my goal back in Jan was sub 4.Really looking forward to the next one now (Dublin end Oct) and looking forward to the training already!Hi Dd - you are probably tight because of the time off running.... get stretching! Just run the 10k on feel... you might be pleasantly surprised!
Ricky I think if you were chucking water over your head then that tells its own story right? I ran through every shower (yes they had cold showers along the way - amazing) at London!
no running yet! I read somewhere you should take 4 weeks off after your first marathon...? I've done 3 wks now and am itching to get out. Think I will run 3.5m in to work Thursday to start going again..
Thinking about doing the clapham 10k in July next...
I suppose it does Will - funny enough never had the urge for a 'watering' during LSRs .... I wonder why ha ha! Showers would have been great at Limerick - closest we had to that was a dip in the River Shannon - ran over it 4 times during the race!
Yes - I think it there is a school of thought somewhere that says you should rest a day for every mile raced ... So 26 rest days after a marathon is roughly 4 weeks I suppose. I would tend to judge on feel/listening to your body etc and tend to think a week is sufficient. Hope to be back in the saddle tomorrow.
U have a good few weeks to get sharpened up for Clapham Will.... Are you targetting a PB or anything?
Hi Ricky I am also looking at Dublin but 90 plus euros seems bit steep may head back to Chester agin , I need to decide it will almost be time to start those plans again!
Dd - The Irish marathons do tend to be pricey -I think Limerick was 70euros.If you enter Dublin before end of July it is 75 euro:
Another run with my daughter, who dragged me out in the torrential rain, claiming I was uncommitted if I didn't go!!!! A PB for her again- 1 mile in 9:06. I think we'll make sub 9 next week!
Go Rachel's daughter!
Who needs a coach with a daughter like that to motivate you to get out the door!?
Took one look at the weather tonight and crept back indoors. Not a night for running.
It's foul out there! I have managed to dodge the rain so far this week, and I think it's due to be dry in the morning....
4 miles @ 8:12 min mile this morning. Have been taking iron supplements for a week, and wonder if they're helping. Fastest pace for 2 months! Carl, have you ade it out yet?
Well done Rachel, still ticking over nicely
Thanks Carter. Just looking at a couple of (low key) 10k's in Manchester over the summer....I wonder....
How's your mileage going?
Dave, lots of people seem to have a 10k in mind in coming weeks. What do you suggest re: longest run distance/ intervals/ easy runs etc? Personally I'd love to get close to 45 mins, though by this summer may be optimistic....I'm just not sure where to start. My previous 10k training has consisted of getting out 3 times a week and running as fast as possible. But my PB was with a long run of 6 miles each week and I've read that there's benefit in going beyond the 10k distance??
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