sub 4 hour group,if anyone wants to get together

all welcome

67,241 to 67,260 of 67,656 messages
23/07/2014 at 22:59

Tempo. Sounds like some of it should be faster, not one I often come across tempo run ... Ha ha .. My 10km was 53 so three mins slower than four weeks ago, rib recovery and chatting took 30secs off each mile .. Still I ended up with a great sprint .. My last one I ended like a dead person 

24/07/2014 at 00:34
Wabo, Tempo, for me, and also our coach is your 10mile / 15k pace run for 40-60 minutes. So not as all out as your 10k race pace, ( in between 10k and half), maybe 15-30 seconds off per mile, and add more time on if you're tired or hills in your route.
It should feel tough and work the heart / lungs well. Should still be able to chat a bit early on.

I'd do 1 mile warm up, stretches, legs & hip swings then do 6-7miles. Good to add a Fast finish sometimes, last 0.5-1 mile.

Good run Susan.
24/07/2014 at 06:48

There You go ... Tempo run, in a nutshell. Sounds like a race. 

24/07/2014 at 10:07

So a bit of coughing in the night so no run and no pilates today. Tomorrow we drive up to Yorkshire for my niece's wedding on Saturday. I am the "official" photographer so no pressure! Will take my running kit in case I feel better. There is a canal by the hotel I can run along.

24/07/2014 at 10:29

my tempo was as follows - easy 1.5 miles then comfortably hard 4 miles (36.25) hills yep! and an easy 1.5 mile cool down.  Frc my tempo runs will increase as the schedule plods on!

very tired now...

24/07/2014 at 11:42

Nice one wabo assume the start of Snowdon training?

Hello everyone just to help me out on the 26th what time are we looking at? I may be working on the Saturday so will need to get back to Leicester Saturday am. Was thinking about robin hood marathon on the 28th but probably not now 

25/07/2014 at 05:17
Everyone's so organised honing the 26th already! It is September, right?

Excited about Thunder Run with ACoops and Frc later! Picking up ACoops. Woo hoo! So so knackered from work, though, even though school's out...
25/07/2014 at 06:47
Have fun all doing thunder run.looks like it may be hot and I should no did not say anything but I completed the night fever marathon last night un a new pw time of 4.43 and very happy no problem with my leg and enjoyed it which was not the case in Edinburgh 30 degree to start so run walk from very early on. Not gone sub 4 in 9 marathons now but really dont care which for me is a good thing
25/07/2014 at 06:51
Wow! Well done Martin. What a dark horse you are!
25/07/2014 at 09:48

A Thursday night marathon? amazing. 

Also very excited about Thunder Run with Ikle and FRC! So excited I'm struggling to get any work done this morning at all. Can't wait to relax at the campsite  

25/07/2014 at 09:49

morning all

yes Martin, week 3 almost done! Well done on your night fever

Have a good thunder run guys!

25/07/2014 at 14:27
Ikle not been called that in a while its all relative if someone had told me I could do 8 marathon on a year s few years ago would have told them they were mad but now seems ok but does effect your times. 12 in a year now seems s good target. Just back from 18 holes of golf nice recovery run sort of but so thirsty.

Wabo time will flt by u sound determine d
25/07/2014 at 18:36

12 marathons a year Martin, holy macaroni! That's quite a few, guess you don't "train" as such just do endless marathons!! Walked 7 miles today in Kent. Beautiful. 

26/07/2014 at 16:30

10.5 mlies this morning. Warm. Feeling tired now. Hope Thunder Runners having fun! 

26/07/2014 at 21:46

TOTP

27/07/2014 at 13:00

Quiet here. Everyone doing the Thunder Run?

27/07/2014 at 17:53
Well at least 4 of us were, me, Ikle, and Just Coop in our team, Jovi in hers.

Details and photos to follow. Fab time had by all.. If a bit hot on Saturday... 30 plus degrees? Felt like it. We had a good giggle though.

Martin, I saw the sneaky marathon. Not too sure about the 8 a year , or aiming for 12. The marathons become the long run, so you could just do speed work in between nearly.

Susan. Great stuff.
27/07/2014 at 18:10

Well done you Thunder Runners! 

27/07/2014 at 19:24

Thanks. We were awesome! 

27/07/2014 at 22:23

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