Sub 5 hours

Slow, steady but determined.

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31/10/2004 at 22:23
((((((((((((((((Josie))))))))))))
you have had enough of all this i know
01/11/2004 at 15:14
Hi there, lovely sunny day here and a quick run of 4.5 miles this morning. Enjoy your day everyone.
02/11/2004 at 11:29
Short gym session this morning and 9k run tonight with others.

Have a 3k race on Friday and a hilly 10 miler so a good test of fitness.

3ks are so very hard for a slow runner like me, I do try to stay with the others for at least the first 100 meters and suffer for it the rest of the race. I am expecting to be last as usual.

02/11/2004 at 11:30
Sorry the hilly 10 mile race is on Sunday not Friday.
02/11/2004 at 12:00
The thought of doing a 3k makes me shudder. I still haven't done a 5k!
I'm a wimp!
02/11/2004 at 13:02
Shades the only 5ks I have done have been RFL.
02/11/2004 at 14:22
3K Arrrggghhhh, I'd have to run a mile or so before hand just to get my legs moving.

Well I feel much better so all your hugs have worked a treat :-) and if any young lady wants a house broken bloke who LOVES commitment, just drop me a line I might just have one going spare at my house in a couple of weeks :-)

Well after Sundays dodgy run I have had a couple of blinders!!!

I had to do my 3M 70% run last night as Jumpet Jnr was off school with a cricked neck. I ran at 7pm and was NOT in the mood. However, after my warm up, I started running faster and faster and faster but my HR just crept up. I did the first mile at 9:58 mm the second at 10:29 mm and the third at 11.16 mm all at the correct HR.

Today was speed work. I had to do 1M of strides, which consisted of increasing speed to a sprint over 100m then jogging 100m back. I got up to 6mm towards the end.
Then I had to do 3 x 400m at 80% WHR with 200m recoveries. I amnaged 9:17 mm, 8:58 mm and 8:43 mm again at the right HR.
To say I'm pleased is an understatement :-)
02/11/2004 at 15:11
Josie at those speeds you would do very well at 3ks. I wonder what it feels like to run at 6mm if only for a few meters or so.

I will do a few strides myself on Friday if I have enough time before the start, I am usually queuing for the toilet at the start of races!!
02/11/2004 at 15:32
Good luck Jane.

I might try and find some 3km races near me.

I was running with my brother on holiday at a nice 11 to 12 min mile pace. Towards the end I opened up a bit to 10 min mile just to stretch my legs a bit 'Oh we're sprinting now' he says. I pushed it to 7 min miling ' No' I said ' this is sprinting'. He was impressed :-)
03/11/2004 at 11:10
Josie I am impressed with 7 min miling too :))

6 steady off-road miles this morning, nice and cool with a light breeze. A bit muddy in places on my route.

05/11/2004 at 14:35
3k race this afternoon. Managed 17.04 and it was hard, second half a bit slower than the first bit, have coughed and coughed all the way home so it means my lungs were really working their hardest. Did a much more sedate recovery run of 30 mins afterwards.

10 miler on Sunday.
05/11/2004 at 15:32
EP thanks and have a good run tonight with your club.
debbo    pirate
05/11/2004 at 16:52
Well done with your race Jane. I've never done a 3k race - I did a 5k on new year's day in Canada last year - glorious sunshine but freezing cold, icy road and a hangover!
05/11/2004 at 18:45
Congrats on the time Jane and good luck with the club run Pixel.

I'm out of action with a head cold :-( Combination of stress and speed training in the rain I think.
05/11/2004 at 19:02
3k eek, I only did my first 5 mile race this year and that was only to run with my group. Fantastic Jane.
M...eldy    pirate
05/11/2004 at 19:03
3.3 miles and 37 mins pain free ....


same happened last time and it was short lived so I am going to sit tomorrow out and try again Sunday or even Monday and hope that I get day 2 of 100%

Doctors referral on Thursday and its kinda like having the car make a funny noise and you get to the garage ..... no noise!!
05/11/2004 at 20:20
Imelda hope the docs have good news for you.

3ks are so hard, now I have a time to beat in my next 3k race in December. I expected to be last today and wasn't and was running for the finish with another girl which was great. Just wish my breathing would let me go faster or I could go faster for longer.
M...eldy    pirate
05/11/2004 at 20:21
Jane have you tried the power breathe? Lloyds chemist sell them now and I have heard good things about them
05/11/2004 at 20:40
Imelda, what does power breath do?

Basically I like to run in my comfort zone and getting out of breath and not being able to talk is no fun, but I am always glad I have tried my hardest and disappointed when I haven't. It is so hard to judge the correct pace for a short race.
M...eldy    pirate
05/11/2004 at 20:44
I am not 100% sure but I think it is a tool to strengthen your lungs ... you use it 50 times a day or morning et.c and looks poss a bit like a peakflow monitor, but I think it is designed for lung efficiency and for £9.99 may be worth a try??
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