sub 4 hour group,if anyone wants to get together

all welcome

62,921 to 62,940 of 67,285 messages
24/11/2012 at 20:16
Hi FRC, things will be on theup soon! I am running the nene valley 10 miler next Sunday, looking forward to it, first race since Chester....... see how it goes, would like to do it in sub 80 minutes, not sure if I will though....
24/11/2012 at 20:58
Fast and flat Scott hope it goes well
24/11/2012 at 21:20
Fingers crossed Martin!!!!!!
25/11/2012 at 09:29
Could somebody please tell me that it would be fine to do half mile intervals. Instead of 3 quarters? That's what I'm angling for. Then perhaps I could maintain a better Sprint pace. Am attempting a 10 miler today with TGR. Longest for long time. Pray that my knee holds up... if it don't I'm gonna cut it short.
25/11/2012 at 09:50
Your knee will be good, your knee will be good, your knee will be good ... Repeat after me .....
25/11/2012 at 13:17
Ikle, of course you can.
we do various speed sessions on a Tuesday, hills, fartlek, 1/4 laps x 10.
Saturday speed session though is miles every other week, half miles or quarters alternate the other weeks. Half miles are good ones for marathons since they're a few feet past 800metres, and yasso 800s are a known session for marathon timing/ rule of thumb (run 8-10 x 800s at 3:55 and maybe you can do a 3:55 marathon).

Miles we do 3 or 4 if time, warm up, then mile, then anywhere from 4-6 mins rest. If you want to develop speed, rest as long as the effort. Cool down.

Halfs 6 or 8, similar recoveries. If you do much shorter recoveries, then it's testing your endurance which you probably don't want now. If you want to really develop your short speed for 5k & 10k - (it will affect all distances ultimately) then rest same time or even longer, so maybe 3:30-4 mins+ for you? Quarters we do 12 or 16.

All 3 interval lengths can do in just over an hour. - sure its the session that got my times coming down so quick. And yes, it can hurt flat out. Press manual lap on your watch to mark stop start so you can analyse later and see your splits.

Pm me for any more info!
25/11/2012 at 15:32

Thanks FRC. I think I just got my maths wrong. Dur!

I just ran 10 miles with TGR YES 10 MILES! in 1 hr 38:37 and my knee only hurt a tiny little bit and I'm REALLY PLEASED. Excuse the capitals. =) Running School on Weds @7pm. Zippee!

25/11/2012 at 15:45
Glad to hear the knee held out ok ikle!
25/11/2012 at 16:16


25/11/2012 at 20:46

Scott - sorry to hear your news.  Glad you've found running helps. It's all those endorphins. And a great sense of achievement. xx

Great news re the 10 miles, Ikle.

My knees are both constantly sore . Must be careful.

Fab w/e in Jersey. Simon was working - or was meant to be - he got a bit frustrated that our lovely friend was intent on showing us the whole island when really we'd gone over so they coudl work.. But I had a lovely swim yesterday in the rain along a lovely beach and today I ran along another beach. Not quite as lovely but one hell of a lot better than any of the beaches around Winchester!  Did some good eating and drank rather a lot too.  The hot flushes seem to be back - am sure it's got to do with drinking.

Sorry Martin - too far away from Gloucester for you.


25/11/2012 at 20:55

What's that slow thumping/plodding sound?

...Oh... it's me trying to run...

That's what it felt like during this weekends runs...

25/11/2012 at 21:17
DTF, keep doing what you are doing, we all have down time when it comes to training, just remember all the positive stuff!
25/11/2012 at 21:21
Thanks AH, it's not just the endorphins, it helps that I have something to focus on, I am very goal orientated, so even going for a 5 mile run in a certain time helps!
26/11/2012 at 08:13

Happy Birthday Dave!

26/11/2012 at 09:31

I ran a nice 10 miler with daughter on her bike yesterday to keep me chatting and not go to fast as I tend to run my mileage at all the same pace if not careful. Averaged 8.40 so not too fast this time.  Rained all night and into Sunday am up here the river in Bakewell is just about coping though the fields are flooding.  Hope all are keeping their feet dry. Out running yesterday I have some waterproof socks that are awesome for keeping the feet dry.  Trainers get wet but the feet still dry amazing sealskinz, they do make your feet abit sweaty though.
Glad the knee held up Ikle. Always good when you get out and achieve your goal and the niggles stay away.   Have a good week all and hope work picks up for those with job issues out there.

26/11/2012 at 12:49

ikle, pleased about your knee!

mcs thats nice to get your run in and have time with your daughter!

hen, sounds like a lovely weekend, apart from the flushes, mine just stopped a while back, sure they will come back though!

26/11/2012 at 12:50

sorry to read about the job scott, hope something turns up soon

26/11/2012 at 13:44

Hi all, cor has'nt it just been raining, very hard here all weekends lots of flooding, had to drink friday and saturday this weekend which I havent done since i've started training properly, felt awful yesterday morning, got out for 7 miles with a few hills in the hour, i'm just keeping miles going at the moment easy pace, then have been sticking to pace when i do my interval training, went to docs and he's referred me for an X-ray on my ankle, so not sure what to think at the moment.

MCS i struggle to keep to a set pace and end up just going off when i feel good, which i know i shouldnt,

Scott hopefully your enthusiam from ruinning will let you snap up a job in no time at all.

26/11/2012 at 14:32
Thanks Andrew, and I think it's time fora run now.....
Out in the fog and rain!
26/11/2012 at 15:06

I wish I had trouble keeping slow! Was good running with TGR because he makes me go fasterer. Just his natural pace is faster than mine. Being a boy n all. And tall.

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