For anyone trying to crack the 3h15 barrier anywhere in the world
No intervals for me this time around Martin
Almost homeground Lorenzo. I used to frequently ride up and down the canal. I think it is also exGB Marathon runner Dan Robinson's stomping ground.
hi again guys i cant promise to be updating constantly but i feel it will keep me motivated to get out there
brief background is ,i am 35 and been running 3 years i ran london last year in 3.29.33 then in the autumn i ran chester in 3.16.33
my pbs are
10k 40.00 (1 second slower than i wanted)
hm 1.38 this is my softest pb and should be able to do this in about 90 minutes
i guess i will keep you all updated with my sessions
i am up to 15 mile and have started throwing some speed sessions in once a week and am running between 4 and 5 times a week ,i would like it to be more ,but wouldnt we all.
Sorry not posting on your thread Keir but having trouble keeping up on here at moment with work. You have alot of wise experienced followers and I think that the progressive and faster finish runs do the same job as intervals in quickening the leg speed and helping with speed endurance.
You certainly have the makings of a 3.10 the Daniel.
Nice intervals Gul and Martin.
Hope you feel better Lorenzo. I stocked up on beetroot juice today!
DS2 - Jools - horrible when you get so busy you start missing runs although I think it might have done you good tonight Jools?
So far this week I've done 11m with 1.5m intervals at tempo on Monday, a speedy 14m on Tuesday, recovery run yesterday, 11m with 6.5m @ 7:06 (fartlek) today and still have three days to go, which should bring me out at over 70m - my highest ever! Helps that I'm on holiday.
Well I've only done 2 sessions this week and I'm up to 13 miles. I'll be lucky to scrape 40 but given the state of my legs I don't think a tough week would do me much good.
I'm thinking about Alnwick XC Minni are you doing that one? Scenic location, did it last year.
OO - no because its the day before the HM and I've been promoted to the faster group so won't be able to slack at the back! I'm going to marshal though so will see you there. You'll not get a more scenic XC!
Evening all. And it was a good evening! I suspect partly because the legs had had over 48 hours' rest between Monday evening and this morning, I pulled a nice pb out of the hat this evening at the Prom Run: 30.57 or thereabouts for 5M, which would be a pb by 50 seconds. Including warm up and cool down, it was an 18M day, however, so not too shabby. I promise that the rest of my running this week will be very steady - I have no wish to get injured when I'm clearly in great shape and have everything to lose if I overdo it!
xpost - well done Jools! 50 seconds is like, mega!
Well done to Jools for applying the handbrake in the morning. It's not often I get listened to. I'm really pleased to hear about your PB at Weston. 30:57 for 5M? You are getting very much into the right sort of form. COME ON GIRL!
Fantastic new 5 mile PB Jools
Good consistent 800m reps Martin.
Racking up the miles Minni, an impressive weekly mileage.
Daniel, Your HM PB looks out of sync to what your marathon PB is. Probably the same sort of mid way split as your marathon PB. Have you got a HM lined up in your training preparation? I think it would be a good boost for you.
Tasty 10 miler GE!
4 x 2000m reps at the local park tonight in 7.56, 7.45, 7.36, 7.36. Comfortablely hard I think is the best term to describe them!
Jools Great Pb, 50 seconds is massive. Great shape indeed. Keep your sensible head on for the rest of the week.
FINgers Hopefully nothing too serious, it has been a heavy week.
Martin Nice reps, always good to get the first one done.
Minni Impressive lloking week, enjoy the holiday.
Daniel I agree a HM could be an ideal marker.
KR Nice progressives reps.
11.3 miles this morning in 7:56mm, all very enjoyable, heavy rain last night but perfect conditions this morning.
Mennania - good MLR.AR - hope today is better.DS2 - back to back MLRs - hope things settle down at work soon. Back to the grindstone for me today after 4 days holiday Jools - sounds gruelling. Cracking PB too.FINgers - it's catching! Hope the achilles is OK.CL - good cross-training session!Lorenzo - get well soon. Hope things come together for VLM.Martin - stonking intervals.Daniel - what sort of weekly mileage are you doing at the moment?Minni - great week's training already!OO - definitely a rest week in order after Sunday!GE - hope you can stay injury free.KR - excellent reps.SD - another good run.9 miles for me this morning which will be my longest run of the week!
Good early morning running Scooby and Gul... You guys must get out of bed sooo early! I reckon you actually work nights and do your runnng after work
Just a couple of miles very easy for me this morning to the station and then have a 9 mile tempo in the plan for lunchtime. Achilies didn't seem to bad this morning, dosed up up "vitamin I" last night just in case. I must be prepared to back off at lunchtime though if it does start to feel bad - thinking of the bigger picture and all that.
Lorenzo - there's stlll a good few weeks left - you'll still have a good endurance base to work on - get well soon.
5m pb within an 18m run? - Nutter!
Good running there Jools - the combination of speed and endurance is looking good.
Some good early morning runs being bagged. 7 mile tempo scheduled for me at lunch time - I'm dreading it already. I like to do the tempo sessions wearing the shorts but it is a bit nippy out there today
Have read back a little now! (and with the asistance of Gul..........)
Hi Daniel - welcome on board. You'll get all the knowledge you need on here. Enjoy the ride!
Jools - masseeeeeeeeeeeeeeve PB. You are in great shape
Lorenzo - sorry to hear you are unwell. Hope you kick it in to touch quickly!
Great to see most are getting on with it.
Gul - enjoy the return to work.
I finally managed to get out for 14.75miles last night. Ran virtually 8;20's the whole way but felt like I only had one gear. Hated almost every minute of it. Cold, dark and windy and a horrible course because it was the only safe route I can do in the dark. If I had to run at that time of day most days I'm not sure I'd bother! Still it's another out of the way and move on!
Decided against back to back MLR's with a planeed 21 on Sunday. I should salvage a week close to 60 with three key sessions so ok in the end.
Snowing again here!
Have a great day everyone!
Jools - Great speed in the middle of such high mileage. Congratulations!
KR - Great 2k reps - I'm up for that on Tuesday (gulp).
GE - What exactly is a "food run"? Whatever it is you did an excellent one!
Well done to FINgers and DS2 on getting in good MLRs.
7M @ 6:58mm this morning which is PMP minus 15 seconds. What does that make it, a tempo run? I logged it as "steady". Anyway, I'm pleased to say it was relatively comfortable. Av HR 143bpm.
Good luck to those with tempo runs planned.
Anyone racing this weekend?
We are supposed to get some snow here in the city tomorrow and Sunday - it'll be the first time for a coupe of years at least.
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