sub 4 hour group,if anyone wants to get together

all welcome

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29/11/2012 at 13:37

My OH is not happy I have no rear in jeans!!! Just managed an interval hard session.

9.07-7.45-7.50-8.58-7.23-8.25-6.54-7.55....lovely sunny day, cold and managed to crash a couple of faster miles........tough.....dont like intervals. All the best umbongo for your 10K.

29/11/2012 at 14:12

*edit hopefully this looks better

Hi MCS i did intervals last night but on the tread mill

Warm up 5 minutes - slow jog at (5.9 mph/9.5 km/h), at a 7% incline(10.10min/mile pace). 

One mile Run at 8.0 mph/12.9 km/h, at a 1% incline. (7:30min/mile pace) 12.5

Rest Set Slow it down to (5.9mph/9.5 km/h)  and run for 3 minutes. (10:00min/mile pace) 

Work Set  Speed up to (8.7 mph/14 km/h) for 60 seconds. (6:55min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.0 mph/14.5 km/h) for 60 seconds. (6:40min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.3 mph/15 km/h) for 60 seconds. (6:25min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.6 mph/15.5 km/h) for 60 seconds. (6:15min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.95 mph/16 km/h) for90 seconds. (6:00min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace)

One mile Run at 8.0 MPH at a 1%. (7:30min/mile pace)

Cool down Slowly jog for 5 minutes at 5.9 mph at an incline of 3%. 

Distance is roughly 5 miles/time is 43.5 mins  

Edited: 29/11/2012 at 14:17
29/11/2012 at 14:40

Thanks mcs.

AH5 - that has brightened my afternoon - nothing like a load of running stats to get you ready to face the challenges of the afternoon!!

29/11/2012 at 15:40

Umbongo haha, sorry to bore everyone I had a spare 30mins at lunch on my hands, I'm at that stage where I've been running 6 weeks and have the bug, a lot of my spare internet browsing time is running related rather than, sport, news etc it used to be.

29/11/2012 at 15:55

Andrew - I was joking, I have been through the stats stage of running and come out the other side in one piece...there is hope so don't dispare!! There was a time I would have a panic attack if my Garmin had a low battery charge ...I mean how can you run if you can't measure how far you have run??!! Now I don't wear a watch at all and never know how fast or far I have run.

29/11/2012 at 15:56

...also there are some on here who will love your stats and probably create a chart for you!!

29/11/2012 at 17:08

mcs my daughter always tells me I have no bum!

she also says I have no cellulite

Edited: 29/11/2012 at 17:08
29/11/2012 at 18:23

Wabo - here's to trousers falling down

UmB I still fancy you

Ikle that is SO exciting.  Bloody naughty physios not watching you actually run. But I'm sure it'll make SUCH a difference. Do you think it helped to actually see it yourself?  God, I wonder what I look like?

I asked my sisters for a voucher towards the Running School or Stride UK for my 50th last year... they gave me a voucher for a cookery course at River Cottage.  I love River Cottage but I really wanted to indulge in some biomechanics. But they decreed it was not seemly. I found this out last week when they said they wouldn't make my xmas present a contribution towards my Channel relay costs because I should have a treat instead. Aaaagghh. Sisters. When I think of what I'd like for Christmas it's all Garmin, running shoes, new capri tights, neoprene socks for swimming, new swimsuit, Tim Noakes Lore of Running... It's obviously really boring for everyone else!

29/11/2012 at 18:24

And I still want to do TRS or Stride UK...

And breathe.

Have today done my first paid journalism for a long time. £25 for a goggle review. Am going to splash out on.... J's petrol money.

29/11/2012 at 22:23
Mcs, not surprised that was tough. 7 miles as intervals? Ouch! I'd never do more than 4 x 1m, and often just 3, with a warm up, recoveries & c/down, that would take about an hour, and those are 3@ 5:45-50. You mustve been tired after that.. Well done.

Umbongo, after 4 x 10ks, 2 club races and the half marathon, all in km, best tip, use a garmin or watch, lap based on the km markers. I don't quite get km completely, but for a race, they come up so often, and simplify the Maths ... 5 min km x 10 = 50 mins, so 47min you want around 4:40-4:45 or faster. Helps start steady, and finish fast.

Andrew, sounds like fun. Most treadmills have a session like that, maybe hidden in the advanced menu.

Well done AH.

9.6 miles tonight in 1h10mins, 3.5m warm up to club, then rest with pals, nice fast finish. Brrr. It was cold out there about 2 degrees, temp now zero outside.

Booked a top 10k December 30th, aim to get under 40 mins in 2012 just!
Last year a Top field! Winner was Jonny Mellor 29:05 that've done running bootcamps with, has raced Mo even. Brownlee brother 2nd only 5 seconds behind and went off to do tri training! 60 athletes run under 33 mins. Yikes. Scary fast.
Day after the 10k may do a marathon slowly, for ultra training.
29/11/2012 at 22:33

Watch out FRC, I'm right behind you...

29/11/2012 at 22:47
Umbongo I am with you on the naked running ....
Without GARMIN etc..
What was all that Stats stuff about ? ? Running.. I zoned out after first sentence ..
Feeling sad /cross / disappointed.. Patrick just got rejection letter from Oxford.
What do they know? Their loss that's for sure ..
29/11/2012 at 22:49

Moop. Yes universities are silly sometimes. I expect he'll thrive anywhere, Susan. Being super clever n all. My best friend was so clearly always going to get a first class honours degree in physics, but Cambridge couldn't see that. Their loss. Moop.

29/11/2012 at 23:03

FRC - thanks for tip I know using KM makes sense in 10k but never done it - would have to master the Garmin change settings thingy!! 

Susan - naked running? Without Garmin I agree not sure about the "etc." bit. Oxford clearly not what it once was!!

AH - I know what you mean re. Xmas gifts...I would so like just running stuff but I get no running stuff at all.

29/11/2012 at 23:04


30/11/2012 at 00:59
Umbongo, you don't have to change settings from miles on the garmin. Leave if in miles. Just press manual lap when you see the km marker (assuming they have them)

Like me probably, you understand mile pace if you look at it occasionally, but just have to remember to stay under say a 4:50 km split.. Simples !

30/11/2012 at 01:53
It's funny thing Christmas pressies I always ask for ski stuff and never get it ;(( is anyone off skiing this winter?
30/11/2012 at 09:03

Susan - definitely their loss!

I thought I'd fallen onto a different thread with all these stats and 7 min miles - I'm off to start a new one.......

30/11/2012 at 10:22

oh WT... I love your runs, certainly inspire me to try an ultra or two. and remember, you have gone sub 4 this year.

We would miss you. Dont go !

(it was sub 7 min miles and sub 6 for intervals though )


30/11/2012 at 10:49

FRC - the run is my club's monthly 10k handicap (always the same route) and start and finish at the not very legal red paint mark on the pavement. Ther are no markers other than at start and finish. I was only kidding re. changing settings. I usually just use miles but I am going through the "let the force guide me phase" 

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