Stuart - useful rule of thumb is to run at your 5k pace (in m/m) plus 3 mins, until your HR drops below 70% for that pace...it will take a while, mind you...
A while? It's a 2 minute difference (give or take)!! Might be a bit more than 'a while'
stay away from the hills mate....
6 miles in lovely conditions today (if a little over dressed - shorts and vest would have been plenty)
Kaz you're right to be proud of your achievement even if it wasn't much fun. Many lesser mortals would have called it a day at 11 miles
Enjoying your taper Tek?
Well done guys.
I'm feeling much better after the flu jab. Still feeling a bit tired however nowhere as bad as I was at the weekend.
Sorry about accidental repost
Kaz how are you feeling now?
Kaz - Sorry to hear about your race, nightmare. I think I'd probably have thrown in the towel... so well done for continuing! Jr is quick [more people for me to finish behind in future!
AGF/Mace - good mileage. I've got to start building up again now, but need to put more hills in as it's winter fell running season
Fiona - hope the back is better now.
Jason - superb splits and a lovely progressive run. Snowdonia is this Saturday isn't it? Hope the weather improves for you.
Miserable, wet and dreary in S Wales today, so I cheered myself up with a 15 mile off road run over the local hills; 1,520ft ascent at a nice easy 9:04/mile avg pace.
kaz - bless, you sound like you've been through the mill . Huge respect to you for gutsing the marathon, time for a well deserved rest it seems, take care.
jason - can't believe i missed your medal pic, nice one, you look so proud !! And good luck with the pb attempt at Snowdon , forget the hills, you can do anything with a medal like that
Attempted a 4-5M recovery run home from work last night ( as i've got a new rucksack ) but ended up sacking it off after 3M as i was really struggling up hill with my left glute and upper left thigh.
Was a bit confused by that until i thought about Sunday's LSR in torrential rain and semi flood-like conditions ... and leaping puddles for the first 8 miles ( leading on my left leg all the time so as not to aggravate recent right achilles niggle ). Sod being a steeple chaser !!
Mace - be careful. Sometimes when we run we cause problems with one leg because we are protecting another leg ( eg your achilles ). basically a "compensation" injury.
Lots of rest, ice and compression will sort the achilles...if you do run - run short and on soft terrain....
Sorry for teaching to suck eggs.
Great running Jayc...very good run for climbing
Kaz, take care of yourself
Over dressed OH? - I have visions of you running in your sunday finest
tek - hope your feeling better for Sunday.
I am bumbling on with a few miles most days. Not much to report ( Which I guess is a good thing )
jayc - really impressive hill run
jason nice recovery, sounds like you're in shape for the week-end
mace be careful mate...as AGF says
AGF good bumbling
HM glad you're feeling better
Kaz hope you're home safe and sound
Got out for the first time in a couple of days. 3m recovery, went off a bit too fast. All the twinges were phantoms...
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