Introducing the second member of our ASICS Target 26.2 team - Colin (aka knight rider) PB Hunter Colin will be mentored by Steve Smythe on t...
peter thompson 14 wrote (see)
Sounds like some good running there PMJ especially the cabbage patch 10k like KR says. Thats a good mix of targets for london to and will you be doing anything different training wise in the build up as opposed to last year? Im sure from this and choisty threads there be lots of hints through steves and everyone advice etc and my plan this year will be similar to choistys just maybe watering down the millage a little bit initially. I take it you started with a GFA place last year? was there much congestion at the start or did you get away trouble free?
Last year was a bit odd, decided to do a marathon over Christmas so started from cold on Jan 17th on a 16 week plan for May 8th race. My first 20 was 5th March (9 weeks before marathon) and I did 2x19, 3x20 and 1x21. This year I have done a 20 last week in base building and will do 5x21 plus others as long runs and will do everything a bit faster: i started out with a 3:15 plan, so 7:27 pace, then changed to a 3:00 after a 1:22 half, so 6:52 pace. This year hoping for 2:50 so 6:29 pace, a full minute a mile faster.
I didn't race London, got my GFA at Shakespeare, others can comment on the starting pens. At Stratford there was no issue with start as it was open at the front, I was 21st and chip and gun time were identical.
well done kight rider. at last you are in!
good luck with your target!
Thanks for the mental picture Fraser of you arsing about on a medicine ball in front of the TV! In the last few weeks in December I have been averaging 35 miles a week with a 10 mile midweek run and a 12/13 mile LSR on Sundays. Not doing any speedwork as such in that time, but instead doing the odd mile/s within those runs at a bit of pace (6.20 - sub 7.00 pace).
It looks like some kind of resistence work is in order, I didn't realise so many of you did that!
Thanks for the good luck Jane, how are things for you? Didn't you run the Paris marathon anyway last year. What have you got lined this spring?
KR - As MM said, keep a log of all runs, your pace, HR and how you feel. Also information about hills, wind, etc, helps as HR is the effort you are putting in to a run. If you are running into the wind you are putting more effort in to keep the same pace (sorry if that is stating the obvious). On windier days, or days when you are not on top form, your HR can be higher than normal, so making notes helps you remember the sessions. For instance, today my HR is actually lower than the last few times I have done the same run as the wind was against me running downhill and at my back coming back uphill. Made pace look quicker and HR lower
Like Pete, I rarely do actual sit-ups. I find doing simple weights while balancing on Bosu or stability balls help to strengthen the whole body more than isolating each area.
Mrs KR had been bargin hunting most of the day so I had to wait for her to come back before I could get out for a run. So 10k in the twilight zone with a run down a few country lanes chasing the fading light. Luckily I had my fluo gear on as the light faded - amazing how quick it changes this time of year.
6.1 miles in 50.07, average pace 8.12 with an average heart rate of 150 bpm. 8.15 - 138bpm 8.06 - 151 bpm 8.11 - 149 bpm 8.03 - 153 bpm 8.28 - 152 bpm 8.16 - 155 bpm
A bit quicker than predicted but the 2 faster miles were going down hill and I find it hard to hold back even more going downhill, instead I just go with the flow. Finished the run this evening feeling fresh and not like I had just run 6 miles. Looking forward to doing the MP style run tomorrow and will be interested to see how the HR differs on the faster miles.
Fair point Martin about the conditions and the terrain having a factor on the HR - hadn'tt hought about it like that. When we were at Bootcamp, Sarah the physio lady, said that sit ups weren't that relevant for a runner. Apart from giving you a nice six pack, they didn't really impact on the muscles needed to run.
A relaxing day today taking my boys to the cinema to see the Tin Tin movie - amazing animation, nearly looks real and a great story!
10k tonight in 45.36, average pace 7.28 and average heart rate of 157 bpm7.57 @ 125 bpm7.18 @ 157 bpm7.16 @ 167 bpm7.23 @ 163 bpm7.14 @ 172 bpm7.39 @ 160bpm
Idea being that the first mile would be steady, the next 4 @ MP and the last mile steady. Having done easy miles for the last week or so it was the first time i have put my foot down a bit and it looks like I overcooked it on the MP section. Although it was only for 4 miles, the pace shows I have a bit of discipline to learn when it comes to MP!
That's pretty good for a first MP run KR; after a few more, you'll get the feel for that pace and do it on auto-pilot!
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