15 miles for me today @ 75% (bang on 9mm). Run was progressive with a 2 minute negative split which was a bit unplanned but felt great.Merry xmas, all. Hope Santa is nice to you
I've heard many Kenyans do Long and slow as their staple runs. Was that something which came through the book from most / every or just the odd runner Andy?
Only managed 9 muddy and hilly miles, so might have to restrict myself to 3 portions rather than the usual 4x puddings.
Brian, I do have problems with my back but have not linked it to the treadmill, will keep an eye on that
Am well into my drunken phase at the mo
58 BPM , 37% MHR distance o miles,
Merry xmas to you all xxx
Santa baby, good run. It's geat when it feels good like that.
Keir, I thik you've done enough to deserve 4.
Roy, possibly some scope for a higher intensity!
AtD, good progression.
For e it was 15 miles at 75-80%. Felt good, especially becuase it was very early this morning before most of the rest of the world was up. Stats below as I know Brian especially likes to see them.
Split (miles) Distance Avg Moving Pace Avg HR % Max Max HR Calories1 1 08:42 133 72 142 1202 1 08:09 136 74 142 1133 1 07:50 139 75 146 1084 1 07:54 139 75 145 1045 1 08:07 141 76 149 1076 1 08:11 141 76 150 1067 1 08:11 140 76 145 978 1 08:15 140 76 144 929 1 08:30 138 75 144 8910 1 07:44 143 77 154 9211 1 07:54 141 76 144 8412 1 07:52 143 77 148 8913 1 07:37 146 79 150 10014 1 07:42 148 80 151 11115 1 07:32 148 80 151 9916 0.13 08:48 141 76 149 10 Summary 15.13 08:01 141 76 154 1,521
Sorry, can't get this pasting right. Tried to do the first 9-10 at 75 then push on for last 5-6. Right calf reacted so slowed during mile 10.
Haddy Christmas everyone.
Santa Baby, great running and pacing
Keir, but those hills where muddy! go on you desreve another
Hollers, good run, hope the calf is ok
AtD, you seem to be doing all the right things, how long do you think you're going to be base building
Today was my 2hr run along the canal toepath, the weather was nice for the time of year, hardly a breath of wind and it only drizzled in the the last half hour, the plan was to keep HR to 75%,
11miles 120mins 10:57mm avg HR for the run was 144(76%)
as you can see there is a bit of HR drift, I've got lots to work on.
Yes, merry xmas Hadders!
Yesterday had an early christmas present. 14 miles at 8:40 m/m @ HRava 133 (67%). HR steady the whole way with pace actually improving as run went on. That's the lowest HR ave I've ever had on a long run like that (typically would have been around 140-143). Anyway, thanks for the mitochondria Santa
Didn't mean to get out that long but was at the in-laws place and they locked me out (so had to keep running until someone got up (or else wake all the kiddies!). Anyway, brought my week to over 70 miles. Will take my foot off the gas now...
Also, kind of a delicate subject, but I was literally passing blood in my stool yesterday. I read 20% of marathon runners have this during training. Anyone else had this? Was scary (and seems to have passed as I'm OK today). I think I ran too many miles (plus the new 80% run thrown in).
Good run VT - but personally I would see a Dr if it happens again.
Hope everyone had a good xmas. I was a bit ill, but it meant that I didn't over indulge!
Keir - i think i've probably had your share
Into week 3 of P&D and this morning's 13M MLR was 71%HRav @ ave pace of 8:29. Coming a day after an 11M i was pleased with that. I've been knocking around these sort of numbers for the last 3 runs and thought maybe it was a blip but it seems maybe the plan is working
Well done, Mace. Love it when a plan comes together.
Keir, will likely go in regardless and have someone take a look to rule out scary things. Today there were no problems or discomfort .
11 M today (1st 6 sub 70%, last 5 75%). 8:08 m/m ave, HRave 72%. Like Mace, I think my blips are sticking as well.
Merry Christmas , hope everyone is well and have recovered after the festivities, Keir, hope you're feeling better today
Mace, good to see a plan come good,
VT, that's great news, I'll know what to ask Santa for for next year , fingers crossed the stool thing is nothing to worry about but get it checked out if it happens again.
After over indulging yesterday on booze and turkey I was back on the wagon and went out for a 90 min run, Usual route relatively flat, it was a bit cold with some black ice so I had to be watchful.
stats for the run: 92mins 11:06mm HR avg 143(75%)
HAPPY HADDY XMAS everybody.
My pre-pudding run was another milestone - my times are dropping like I can't believe at the moment. Now at 75% a full 1 minute/mile quicker than when I started HADD. Something has to give!!
Distance Split time Avg. HR Time1.00 9:58 135 (74%) 0:09:582.00 10:19 136 (74%) 0:20:173.00 10:41 137 (74%) 0:30:584.00 10:07 137 (74%) 0:41:065.00 10:18 136 (74%) 0:51:256.00 10:19 136 (74%) 1:01:457.00 10:19 139 (76%) 1:12:048.00 10:34 138 (75%) 1:22:398.50 5:15 137 (75%) 1:27:55
Andy Red Nose - I know what you mean, I'm struggling to get my miles done both last week and this week. Only managed 24 last week and looks like less this week. I've been trying to do my runs before I start the 'stuffing my face with food and beer' sessions.
Also have a little niggle in lower calf (soleus I think) and I am having a massage today - hope to be back on track soon.
BD - that there is the reward for your patience, well done Assuming you're confident with your HR max i'd have a think about dropping the HR closer to 70% for a few weeks and see how you get on.
christmace - haven't done a HR max test for over a year. Might do one in new year - in a week when I do less mileage - concerned about injury if I push it. In the meantime I'll drop to 70% - 72% area if I can. As I understand it your HR max doesn't change too much?
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