Keir this HADDing is good for you your looking younger and younger.
Two sessions on the treadmill this week and another one tomorrow due to the snow,hope to get out onto the streets on Friday
11 miles at 82% HR avg, pace went from 8 min a mile to 8.40 something was wrong as in the past am able to hold about 8.10 miling, bad day! one off ! will find out next week when I try another session.
Checking in...had a beautiful 13 miler on Sunday in a town I was visiting. Very scenic and felt awesome (it helped that it was 50 degrees F). One of those rare days where life is GOOD. Since then, no runs, just work and frigid temps (it's -6 F now for a high). Almost getting out from under at work. Less running has equaled more sleep and a happier and more productive me. And since I'm not running a race till summer or fall, I can just get 35-40 mpw in on 3-4 runs and probably hold steady. No injuries looming on this plan (knock on wood).
Andy - Send the Garmin back to, um, Garmin. For £50 they will send you a refurbished one. A bargin.
An encouraging 85% session for me tonight. 6.5m @ 7.44m/m - 137bpm (73%) on the cycle track. Then 7m @ 6.17m/m - 161 (85%) in 44min 6 sec on the running track finished off with a 1m w/d and an hour of core work.
Not only is Keir looking younger I think a budding author to compete with Shades of Grey - some wonderful descriptive text on warming up!!
Still keeping miels low - put in an 80% run within a short run last night - shows I could not keep pace at 80% for any length of time as it was drifting after 3 miles!!
Dist Split Avg. HR Time1.00 10:46 139 (76%) 0:10:462.00 10:34 133 (72%) 0:21:203.00 9:27 146 (80%) 0:30:484.00 9:28 148 (81%) 0:40:175.00 9:45 148 (80%) 0:50:025.92 10:02 139 (75%) 1:00:05
I need a new pair of shoe's but don't know what to go for this time ? I've always worn Asic's in the past has anyone got any recommendations ?
What do you lot run in ?
Any advice would be appreciated !
Ashman, I run mainly in Kayano 18s and some in Nimbus 14s. Have tried the Kayano 19s as well...they are lighter than the 18s, but I don't think they are as cushioned. Almost like a racer (but still 10+ oz). The other brand I tried recently were the brooks glycerin 9. I love the Kayanos because they feel so cushioned and soft (I have tender feet). But the glycerin fit extremely well and have their own feel (a bit stiffer than the asics, but I really like it). I've also tried Mizuno Nirvanas , but they were too stiff for me.
Today I got 13 miles in (first run of the week) and felt great. My HR and pace were a bit off, but I felt awesome and was just glad to be running. It was 1 degree F (-10 F w/windchill) and sunny. The gear we have access to these days is incredible (I didn't even get cold).
Keir, why didn't someone explain all the 4play stuff to me college? Could have really enhanced my, er, runs.
Roy, don't worry about that on the treadie. The HR increases owing to the dissipation of heat.
Keir, impressive MP session.
ashman, I use mizuno mainly, inspire, ascend, harrier. Tend to race in saucony kinvarra, and I have a pair of newbalance trail shoes cos they were cheap.
Bit disappointed having the BM cancelled. But met up with mates and had a few beers. Also my Feb races are ruined too. Liversedge HM I have a boozy day the day before, and I'll miss the Snake Lane 10 cos of Wembley
Thinking of the Liverpool HM on 17th March.
Great running, Keir VT: glad you feel better. That run sounds awesome. Ashman: Saucony Kinvaras for me. I started my running life in Asics GTs but have since progressed to wearing lighter shoes. Probably best to go to a running shop and try various brands / models to figure out what suits you. 12 miler d&d. Av. pace 8:22. I did some 80% running in the middle and despite the cold and me being unable to breathe properly it felt surprisingly ok. Didn't fancy the slippery pavement so I ran on the road and just jumped onto the pavement when a car came. Very little traffic so early in the morning so all in all it was ok.
Ashman - Brooks Ravenna and Asics Kayano
I preferred my Brooks but I'm afraid its horses for courses as we are all different
Both sites offer a shoe advisor / selection chooser
Mizuno man myself ... I like the wide foot fitting. I'm just about to give up my 4th pair of Musha's (roadies) and I use their Harriers for trail ... and snow!
Brian ... Wembley for the Bantams will come a lot less frequently than Snake Lane, so good choice.
Well, 2 degrees F today...ran at 5:30 am...discounted how much the sun factors into warmth...hands got cold 5 miles from home but was able to get creative and survive the return loop. Despite the cold, had a nice 8:30 m/m 12 miler at HR140 (70%). Legs felt dynamic and the run was effortless. Amazing what a little sleep and a reduction of work stress can do.
Supposed to climb into the mid-50s wednesday...planning on shorts for that day before the next cold front rolls in.
VT I'm intrigued how you got 'creative to survive the return loop'. Did you mug someone and nick their clothes? Running at those temperatures sounds challenging.
It seems to have gone quiet on this thread, doesn't it?
I managed 20 miles yesterday at about 8:05 average with HR at 73% for 7, 76 for 9 and 78 for 4. The pace which had disappeared last weekend and at the beginning of this week was getting back to something like it had been 2 weeks ago. Not sure if it was the slightly milder weather that caused the improvement but it is a bit frustrating to see swings and not week on week progression. 59 miles total for the week is another PB so happy overall and I'll keep plugging away.
hollers wrote (see)
It seems to have gone quiet on this thread, doesn't it?
Perhaps everyone has stopped HADDing now that we are 12 weeks from VLM!
Good improvement Hollers. You need to look long term - month on month improvement - week on week is too short a timespan.
I'm curious VT. When you say you got creative and warmed your hands I think you need to explain (or perhaps we shouldn't ask!)
To keep my loyalty to HADD I'll go out for 90mins @ 75% tomorrow.
Good runs abound. Today did 8 miles that started off as a 70% run; felt like picking up my feet a bit so shifted to a 75-77% effort the last 6 miles. 7:50 m/m @ HR ave 76%. Just 4 runs ago this same effort was 8:40 m/m. Sleep = good!
As for the hands, i managed to find a little gas station that was open...the little old lady running the store reluctantly allowed me to run my hands under warm water in the bathroom (after telling me my face was full of ice; just what did I hope to accomplish this morning she inquired)? That helped for about another 2 miles but because my gloves were already damp both hands went bad at that point. I kept breathing on them, running with hands in pockets,and finally, managed to wrap my midlayer sleeve around each and slowly, steadily the pain went away. Next stop would have been full blown, double fisted, Al Bundy mode (read hands down front of pants)
Hollers, remember you are also PRing each week in terms of distance. After enough weeks of this you will hit the wall a bit. Don't forget step back weeks or just some time off every once in a while. I find that when I'm getting flat I'll have a holy shit moment (or week) where my gears just shift again (tempo runs feel easier; HR/Pace on easier runs magically drops). It's coming so look out
Keir - still HADDing with a little 80% work thrown in. Not sure I have enough time now after foot injury to test for race pace. Have a 9 miler coming up this weekend so I will do 3 mile at 75%, 3 @ 80% and 3 @ 85% and see how it goes. Will give me 'feel' about how the race will pan out pace wise.
8 miler at w/end - HR a little higher than normal:
Dist Split Avg. HR Time1.00 10:12 135 (73%) 0:10:122.00 10:12 139 (76%) 0:20:253.00 10:22 140 (76%) 0:30:474.00 10:13 142 (77%) 0:41:015.00 10:22 140 (76%) 0:51:236.00 10:22 141 (77%) 1:01:457.00 10:28 142 (77%) 1:12:148.00 10:25 143 (78%) 1:22:40
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