4.7 miles done with 4 miles of it off road. The last mile was hard work. It was another run using HR to control pace. Kept to a maximum of 125 bpm and took rests by slowing right down until HR was close to 100. PammieThe new manager wouldn't be getting the job if he went around upsetting people.MickI've had a couple of conversations with Mike Grattan who was one of the stars of the 80s. He reckons it was all totally unscientific. They just went out and ran. Typically they would get faster and faster on the way back and if you couldn't keep up you went straight off the back.Not a bad training month!
ColumbaIs London ready for this? Hope it's a good visit.JJ
JJ,Yes that is just how I remember it.I found when I was rebuilding my base that is what I was doing too. To build my mileage it just had to be lots of easy running keeping my HR at a comfortable level. It took me 3 months but progress all seem to come in the last few weeks.
MickI have no illusions about what the next few months holds.JJ
JJ - LOL! - London must take me as it finds me.
just lost a long post - b*gger this site!!
Columbaenjoy the tripmiles in the bank before you go as well - good running
JJthat was getting perilously close to 5 miles - gan canny man!!
Mick6very good month's training there finishing off in style - well ahead of me though I did manage 41 miles this week after today
A long hard day decorating yesterday left me stiff and not feeling like a run so I knew it was going to be a slow effort as soon as I crossed the door.
Dry cold out there this morning with an increasing breeze to keep one nicely chilled despite some sunshine.
14.11 miles done in 2:08:08 (9:05m/m)
01m 10:11 told you I was stiff, easing into it02m 9:2303m 9:2404m 9:1505m 8:4506m 8:58 summitting after 120m of climb07m 8:31 downhillas I lose all that climb in one stiff descent08m 9:24 back to uphill - steep09m 8:4610m 8:39 level11m 8:1312m 8:3413m 9:34 monster hill barring way home14m 9:29 totally spent and even this level bit gives me no relief.1m 1:20
that was pretty knackeringaah well over half way - it's downhill all the way now
despite the presence stil of large amounts of snow on the moor tops there were signs of spring all round. Ewes in the fields brought their newborne lambs to see me hoping I might be the farmer with a bag of supplements, curlews were everywhere and a skylark raised his voice at one stageA raucous colony of rooks were engeged in rookery building in trees still topped with snow and only broke off to engage a sparrowhawk that flew by in that familiar flight pattern. Two side slips and a sharp turn took the hawk free of the rooks and left it to resume its journey unmolested.
a good day to be out - pity about the legs!!!
TS, 14 miles at 9:05 is pretty impressive if you didn't feel on form right from the start.
I'm not long back from the North Tyneside 10K, run in my yellow Run Geordie Run T-shirt rather than club vest as I plan to do in all non-club races this year. Conditions were quite good - only just above freezing but with only a slight breeze. I managed about the same time as two years ago (didn't run it last year), 42m 40s (4 secs slower).
Looking at the AG though, it's my best run ever in those terms as I haven't run over 81% before at any distance. I plan to do a 10K in a few weeks over a flatter course so who knows, maybe a PB isn't totally out of the question on the back of some quality training in the meantime and good conditions on the day.
Rest dayI have a mole systematically working its way round my garden.TSIn spite of tired legs that's half way at a perfectly respectable pace. Fresh legs, more training and a race situation will be entirely different.GrahamClearly that was a better run than two years ago. A PB is surely there for the asking.JJ
Very good run there, Graham.
TS - funnily enough, today is the start of another 5 x 50 challenge, so I may just keep going! Well done on 14 miles.
Great monthly total Mick. I clocked up 130 miles, which is the highest ever in a month for me. After quite a good party last night the reasonably short 5.34 today was challenge enough! I did manage an average 10:14 pace, which wasn't too bad considering the cava consumption last night.
Hope it works out well with the gym club Pammie.
Diana, impressive monthly mileage from you this month. That has to pay off next time you race.
TS-Those are horrible runs when your struggling from start to finish,but i guess it gives satisfaction to finish those runs.
Graham-A very good time there,did you win your category.Be intresting how much quicker you can go as iam sure you will.
Diana d--All the best with your challenge,thats not going to be easy
Run 8miles today in about 9-20 pace ,garmin problems think i need a new battery
busbar, pleased to see you running an 8-miler today. Results aren't out yet but my time last year would have been first in Over-60s. I didn't run it last year. It's puzzling as, although it's a big field of 1800 runners or so, the competition for older runners isn't particularly hot compared to some much smaller events in the area.
5.09M; 1:07:05.0; 13:11/M; 1.5°C
Sometimes I think I could just copy the numbers from some other time.
TS - That long post you lost, was it a fence post, a gate post, or the last post? Or maybe a post mortem?
awswell it certainly wasn't post haste
Busbar8 miles is hardly shuffling along - good going. Does the stiff sholder restrict your running action at all?I ask because after using a 2m extension pole to paint some very high ceilings on Saturday I actually got cramp in the shoulder/neck after about 8 miles yesterday!!! I stood there in the road almost crying with the pain and not being able to do anything to get rid of it. Not so much satisfaction as relief!!!!
GrahamGreat time there over 10K and excellent age grading. Hope conditions are favourable for you in a couple of weeks
Dianawell done on the monthly mileage and gettingover the 130 miles mark despite partying and fizzyWhat is 5 x 50 - 5 weeks at 50miles/week?
Another cold 'un out there this morning -snow largely gone but wind chill kept temperatures way down in a brisk, not to say brusque north easterly and kept the roads and paths deserted
6.13 miles done in 51:36 (8:25m/m) on legs that felt relatively fresh after persuading them into action
1m 9:062m 8:093m 8:074m 7:585m 8:54 Hipps Hill6m 8:10.13m 1:09
Ran in my new Adizeros fresh out of the box - felt a good fit but with a bit more cushioning in the forefoot which probably helped my legs today!!
5 x 50 is 50 days of at least 5k, but you are allowed to walk or cycle them, as well as run. Cycling doesn't help me much, but maybe I should try it just to get back to regaining some confidence on a bike. Probably more of a challenge than running every time!
TS-Cant say my shoulder does affect my running,its probadly just my heart and lungs.Nice run by you this am may have to invest in some adieros if the wife dont find out.
Dianaphew - that sounds a bit more doable than my suggestion!!however it is still a big block of conssitent effort which I guess is what it is all about and on "easy" days one can do a walk or cycle. Like you I am not too keen on the cycling mainly because of the hills round here and the lack of quiet roads
Busbarit took me quite a while to build up to running in my first pair of Adizeros. The fact that I was coming back from injury helped as I was only doing 2-3 miles a day and my legs got used to the rather different running action these sort of shoes engender. So it may be a good time for you to try them out as you build up miles.My new ones have a slightly greater fall from heel to toe than the old ones which were just about flat!!!No dearer than other running shoes - and cheaper than some!!
OMG - go away for a week and Torque Steer is running over 14 miles! JJ is back in action and Mick is piling on the mileage.
Good work guys!
Congrats to Graham on a great 10km!
Good mileage from Diana too.
I did very little running while away, but did a 20km trail walk. Had a lovely holiday, certainly not good marathon prep! Haven't run today either - just mowed the lawns! Must go tomorrow even if it's only a short one.
Graham,Over 80% is a good AG, not too many people around that will beat that, a very well done.
Very windy here today but I still went ahead with my 4 x 1k intervals. A little slow but given the wind I will take them.
10:36 AM Monday, April 01, 2013
Home10.7k, 4c, sun, v windy, 4 x 1k with 3 min recoveries.
Run tagged as LongIntervals
Total Run Duration = 62:39, Run Length = 10.7 Kms or 6.6 Miles
Selected Lap Detail
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength
06 04:27 1.0 0.6 04:27 07:10 79.0% 85.3% 89.0 1.26
09 04:23 1.0 0.6 04:23 07:03 80.4% 90.2% 91.0 1.25
11 04:25 1.0 0.6 04:25 07:07 81.8% 90.2% 91.0 1.24
13 04:27 1.0 0.6 04:27 07:10 81.8% 90.2% 91.0 1.23
Totals and averages for selected Laps
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength
04 17:43 04.0 02.5 04:25 07:08 80.8% 90.2% 90.5 1.25
I am happy with the cadence though.
Grey, cold morning but a lovely sunny afternoon so I was tempted by a potter round the lanes. Did 3.7 hilly miles at a bit over 10 minute miling. Hope no-one noticed a couple of walks on some steep bits.BusbarThat's a perfectly good run for a comebackDiana5k on a bike is a rest day. To get the equivalent of a run you need 3 to 4 times the distance or time on a bike. MickThe 1k reps look good to me. Correct HR too.JJ
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