That must have been a good massage NP, hope the legs are recovered and the speed will soon come back.
Good that you are taking it easy kaz, lots of time in the New Year to build the miles again and come back stronger.
Nice track session jason and hope you are not flooded! Some scary pictures on the news.
Teknik, glad to hear the knee is improving.
Stuart work sometimes floors me too but I tell myself an easy run is always better than no run.
OH shame about the late flight and Inverness airport not very entertaining for any delays!
An easy 5m run for me Tuesday (tired) then a tempo run last night, 8 miles with 6 at 7:07mm pace and an easy 4m tonight. Can't stop eating now, been eating lots this week and still feel hungry.
I have 2 paces - slow and stopped!
Stuart good speedy run y'day
Jason hope the car's ok
Fiona nice tempo pace!
NP: OK "tempo" for me is 7:20, or MP - 82 secs!! Or HM -30...Still a long way for me on that curve flattening, methinks
3.83m recovery, feeling a little easier today.
NP- tempo pace is supposed to be between 10m and half marathon race pace. My half pace is 6.04 and I suspect I can do a flat 10 in around an hour (6.00pace). This is the pace in Daniels up to 20 mins, but then pace should be slightly slower for longer tempo runs. My marathon pace will be below 6.15 by April 21st As I've done nothing apart from train for one marathon or another (except for the odd ultra) for the last 2 years and have got stamina in aces as a result, my plan is to concentrate on reducing my LT threshold and run weekly tempo session for next few months while running around 60-70m per week. Then build mileage in a 12 week P &D plan for VLM, but keep the tempo runs in the initial base period.
Tek- car IS ok for another 12 months
Fiona- no floods here thankfully. Enjoy the food
Depending on the weather I'm planning on getting out either tomorrow or Sunday.
Well done on everyone's training.
6.8 moonlit miles tonight No floods here and weather relatively clement
That sounds a delightful run.
Love the talk about paces and planning. If only we knew the magic formula! I guess when we look back at the diaries perhaps there were other changes like diet, rest etc that could have a big effect on the body.
My last marathon (a year ago) was 7:42mm pace, PB 7:39mm but I aspire to 7:26mm! For tempo runs I go by Daniels pace chart based on my 10k time (VDOT between 49 and 50) tempo pace is 6:53mm adjusted for longer runs (per jason's post) gave 7:07mm for a 40 minute tempo and that felt ok! So if true tempo pace is around 7mm then marathon pace should be faster. All the charts say it should be so maybe I need to believe that.
I think I will be concentrating on much the same as you NP; I'll do more tempo runs - a tempo interval sesion, a longer tempo run and an interval session to keep the legs moving. Easy runs will be slower as the charts show based on above they should be 8:30 - 8:40mm and also MP in the long runs from the P & D schedules.
Last night went to the gym for my strength and conditioning work - squats, deadlifts and some lunges (they were just with the 15kg bar!!). The glutes and quads knew they were being worked!
Hope today's run not too tough NP!
Teknik good news on the knee.
Stunning day here, better get going on a nice slow run.
Fiona- sounds like a good plan to me
Nothing like a morning track session to blow away the cobwebs 1m warm up, 5k with 20 secs recovery after mile 1 and mile 2 (hard and hurt!) and 1 m warm down. 5k was in 17.33- happy I could have held that in a race, which would have given me a shiny new PB Breakfast now! More slow miles later
Have a great day everyone- don't get blown away or washed away!!!
Impressive run jason, a well earned breakfast - just heading out, need the sunglasses!
NP: Bowls? Good luck with hangover hill
Fiona - enjoy the run in the sun
jason -wow that was some track sesion - well done
OH nice night run
HM I think you might drown out there this week-end
9.26m this morning, including a XC club run. Cold wet muddy but nice to see everyone, and I got given some "sub-4" cufflinks
hi Guys....Sorry I have not been around much.
So whats Tempo pace I tend to do all by running at 70% + one session a week at 80% + 1-2 shorter races each month ( eg parkrun or similar). Just trying to do that and manage 40-50 Miles each week is tough !!!
This week I Joined a running club ( spa striders). Today I ran 16 miles slow ( I am always slow) and now I am off for fish and chips lunch !!
Happy Days !!
Lovely morning here too short swim followed by 6 mile warm up in very pleasant soft sun.
AGF - sounds like you've earned the F+C
Teknik - yes cufflink photos obligatory
Jason that's fast
HM4 hope you get a good run in over weekend
nice running AGF!
Here's the prezzie from the club
OH cross post, sorry - good morning's training!!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |