For anyone trying to crack the 3h15 barrier anywhere in the world
Hi Jane and hello again Pipes.
Keir - Look on the bright side even though the treadie is dull at least running is possible in all conditions.
11.65 miles for me this afo after work. 3 lots of 1 mile easy 2 miles hard then last 2.5 warm down(no choice could n't run any quicker,more of that in a minute). Splits as follows: 8:07, 6:35, 6:36, 8:29, 6:35, 6:39,9:35(uphill),6:31(downhill, should have been quicker but tummy rumbling), 7:25(uphill tummy still rumbling), 8:57,8:58,5:25(last little bit), made it home and rushed past OH and kids to pay a visit. Happy with even pacing and making it home.
That 56 for the week, only slight concern is tight left achilles which i've had for a few weeks but it does n't seem to be getting worse and not causing problems when running.
New shoes arrived today so will take out tomorrow on recovery run.
Welcome Neil, I'm on 3:16:21 from abo last year, thinking back from the previous incarnation of this thread there was someone else on 3:15:xx. I take it you do a lot of treadie running this time of year. There are a few of us who have recently embraced the delights of treadie running due to the crappy weather.
Welcome ON. 30km on Dreadmill! You must be totally mad. You will fit in well here.
Cheers for the tip AC. I like the idea of strides on it. I don't really bother with these normally, but they could well break up the session. Will use elevation as well to break things up and looking forward to tempo runs and intervals with the Tready setting the pace and only having to follow.
However why kms? I do everything in miles normally. In fact, as the Tready is all in mph I am trying to work out the mph speed equivilant for every time between 8.45 - 6.30 min pace. Anyone done this already?Mph not available on McMillian.
But eyes closed running and picturing race situation is bound to end in me getting too excited and running over the front of the mill. However certainly a better tip than Lorenzos!
Nice speed sess there BB. Still looking good, if the bowels hold out! Do you know much about the Glos course? From memory, reading posts last yr. I think it is a few laps of different circuits, but fairly flat. Its my home ground.
Jane, I havent forgotten to add your Marathon targets to the list. Just waiting for B&B to tidy it up first, so I can annoy him again!
Really looking forward to a cheeky long one early tomorrow morning.
Good luck Speedy and any other racers.
Keir - Info a bit sparse about Gloucester, seems a bit low key, but gleened a bit of info from the thread , it's a 4 mile loop then 3 x 7mile loops followed by the last mile or so. Last year they handed out 3 wrist bands that you take off after every lap to keep track. You don't fancy it as it's your home ground.
Pipe, with 2 x sub 3 marathons i'm sure you'll have some good input. Interesting that your LSR's were at 8.35 pace and without any MP in them. What sort of speedwork did you do in a typical week and did you do some kind of speedwork each week?
Speedy - so a Turkey based prize then ! Have a good race even though you aren't racing if you know what I mean!
OsloNeil - a 3.10 target seem like a realistic goal to go for. There are a few others with that target time if you check THE LIST! If you give us the date we'll get you on ther.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |