Tek,legs are getting back too normal fella,been running slowly these last couple of weeks and quite enjoying the relaxed feel of it all.Need to get a better base before i start my half mara programme for Alloa in March.Ive got a fair idea in my head of what my plans are for next year.Two main targets are.
1 Get my half mara time down to sub 1,45
2 A better build up in prep for another crack at an autumn marathon.
That looks like a tough run jayc, great pics but soft sand in a race is just cruel!!
6 miles tonight on treadmill with 5 lots of 1,200m at 15k/hr and 200m recoveries. Achilles hurts a bit now, might be the new shoes as that's a new one on me! Rest day tomorrow anyway.
Great pics jayc
Thanks AGF...very tempted now
HM thanks and hope the arm's ok now
OH nice 8m
Fiona good interval session...take care of the Achilles
YC and Stuart. There's a great summary of Hadd HR training here on Fetch http://www.fetcheveryone.com/article-view.php?id=434. The link to the original Hadd doc is broken but you can get it here http://www.angio.net/personal/run/hadd.pdf. Trust me, it's the best thing I ever did...
Stuart - I don't think you'll hit 100% on a 5k (I last hit 96%). Better to do a flat out 800m then a 400m...
Rest day...1.5hrs of hot yoga
kaz- go, girl!!!
jayc and fiona- nice pics
Fiona- rest that achilles.... I LIKE P&D worked for me so far
5m for me tonight and legs starting to feel like my own again.
Picture of bling!
Don't look very happy though!
Nice one Jason
Love the bling.
Stuart & Tek,
Thanks. My arm is feeling more normal however I've had some of the other side effects which I didn't have last year. At least I can have a lie in tomorrow as I've booked the day off because I knew it was going to be a working Saturday and it's also Chris' birthday so thought he could have a lie in as well.
Nice medal Jason
Evening blast on the mountain bike tonight, 11.9 miles, 1171 ft ascent in 1:03. A couple of cracking descents too
Planning on getting back to the Sunday LSR this week, will be the first run over 10 miles since NFM.
Nice training jayc
Kaz hope you're resting, not sheeing the shights of Amshterdamsh
F - I tend to mess around with the P&D schedules too, but they fit together very logically...ditto re adding longer long runs
HM good luck for your 10k tomorrow (& happy birthday to Chris)
10m at MP, reasonably relaxed.
Thanks. I'm feeling quite crap after the flu jab so I'm not sure about the 10k tomorrow.
0.5 mile swim (OW) followed by 7.5 miles with a friend of similar pace, each pushing the other on.Bright and sunny after torrential rain last nightJCM - It took me a couple of weeks to get to back over 10 and enjoy it again post marathon
HM4 Hope you both enjoyed your lie in and that you'll be rejuvenated for tomorrow.
Go Kaz Go Orkney!Teknik - nicely winding down.
Jayc - Nice cycle
Tek - Good running
OH - Does OW stand for open water by any chance? You're a bit mad if it does! Nice run too
Gym yesterday, 2miles on the treddy and some weights.
Parkrun today - Was hoping to run sub 22.00 but considering my lack of running recently (I've only ran over 10 miles once in 6 weeks!) wasn't too confident. Somehow pulled a 21.20 out the hat, on a pretty dodgy course too. Surprised my HR only topped out at 197 during it. Might try a proper test next week.
Hillwalking this afternoon, much better weather than last week! We could actually stop and eat our lunch at the top this time! 9 miles in 3h30, 2450ft elevation gain.
SM6 Yes OW = Open Water ... and you're not the first to question my sanity on these forums. There's a group of us swim every Saturday morning throughout the year (admittedly during the darker colder days it becomes more of a dip than a swim)Orkney Polar BearsEnvious of the summits (but not of the gym and treddy!)Well done on the Park Run
Stuart- well done on Parkrun- and the hillwalk.
A few hills for me next week and legs are starting to feel like they belong to me again. 6.38m easy tonight. 12-14 planned for tomorrow, then all easy before Saturday
I enjoyed the lie in and did feel a bit better from it. However it was a mistake to walk into town (1.5 miles round trip) as it really wore me out so it's looking really doubtful about tomorrow. It's strange as last year having a flu jab didn't affect me like this as it was only a sore arm I had.
kaz- best of luck for today- weather's great here, hope it's the same with you
Having fun here with a calendar, plotting my 12 week plan for VLM and picking out tune-up races along the way
12.64m this morning, and that's me just about done until Frankfurt. Pleasing run - nice easy sub70%max, which is now 9.09mm
...and also it was a welcome return this morning for my obliques, muscles I haven't seen since my twenties...
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