All well today thanks guys. Did 7 miles, calf tight at first but now 100%.
Hope you got the LSR done NP and well done on your chickadee, not done 3 hours yet! No 20 miler for me this week but no harm at this stage; 50 for the week. Good mileage Zion.
Did a 6 mile walk this afternoon to check out a hill run close to my house. Rough track, run up to 462m and back in a loop, nice but still banks of snow & ice, one for the spring!
Hope you enjoy the panto Mr Spoons.
Gobi, no idea really what turbo sessions to do. So far have been - warm up then 2 mins fast/1 min recovery times 5 then cool down (half hour total); another session I do is easy for 4 mins then 6 mins standing trying to keep cadence high but don't have a counter - do this for an hour. The other is just work as hard as I can for 30 mins. No idea really. Do wear my HRM but have to work mega hard to get HR high compared to running. Average HR for marathon is 172 but if I did that on the turbo I'd pass out!
Chick- well done on the run- I couldn't ignore my Garmin either
Fiona- glad you're ok and well done on the mileage
Zion- good mileage too
Gobi- great running as per
Did 16m today with last 8m @6.51 av. Two things learnt today: 1) Stepped on the scales today and realised that I need to lose around a stone in weight 2) (Linked to 1 to some extent) I'm a LONG way from being able to maintain the 6.51 pace for 26.2m. 16m in 1:59.43. Splits: 8:11 8:04 8:06 8:13 8:15 8:14 8:01 7:47 6:51 6:52 6:46 6:50 6:52 6:54 6:53 6:52 2
My Garmin told me I was running too fast ...................... so I ignored it
8.28 miles done at 10.27 pace
Sometimes I just check my Garmin after a few metres then don't look at it.
22.02 miles at avg 07:30 with last 4 miles at marathon pace, garmin said full with data after 8 miles and due to eye sight couldn't see it lol. Managed to make out the pace so just ran to pace Legs feel great and could have run on so very happy the endurance at this point. I should be able to get in the pool tomorrow as well, spent the rest of today taking down the tree and everything.
Chick well done with your 3 hr run thats a great effort.
Gobi glad today was a better day nice pace for 10 miles thats the sort of pace I am trying to do my mid week long run at for the moment.
Fiona nice run and it looks like you have found a nice hill to run up and down, I love hills great for endurance.
Jason thats a great run at this stage you are still building your endurance for the next few weeks.
USB nice run, not sure about the RW plan/plans you are using, don't think there is enough in it for you.
Do you think Bud would be able to suggest an alternative for so you feel more comfy with the plan.
NP and Gobi- cheers fellas, know it makes sense- just wish it felt easy now- lol! But I love a challenge!!!!
Gobi- good luck for the "jog"- where is it? P.S I wish April was further away
On the subject of rest days, i find that a slow 5-7m recovery run(or even 2) helps me more between sessions. If I don't run/jog at all I feel stiff and achy-what does everyone else do??
54 x 25 m in the pool for me this morning all front crawl, nice to be back into the swimming after just over a week without any. Will do a 6 mile recovery run later.
Gobi my LSR is still 45 seconds per mile slower than MP with 4 or 5 miles at MP.
Well I went to the gym/health club today. Is was packed. I mean rammed. In december It was 30-40% full max. Apparently they have had lots of people joining over the last few days. That on top of a day off work for many folk and new years resolutions means even the overflow carpark was full. I wonder if it will be the same in March
I managed to get the last treadmill and did 10k@ 10MM pace @1% incline, followed by a 500M Swim and a 5 mins in the steamroom to help sort the last of my sniffy nose. A nice unremarkable but solid session for me......will do some core work in front of Silent witness tonight !!.
Hi folks, and Happy New Year
Zion - great result for Wymondham. I've done it a couple of times, although not for a while. Nice event - are you going to do the 20 miler they organise in March? I've entered that one.
Good long runs from loads of you too - espcecially chick - 3 hours is great going.
Norwich Parkrun for me on NYD - better conditions and 50-ish seconds quicker than the week before, 21.41. But I was a bit disappointed with the time if I am honest as I slowed quite a bit in the last km and all in all it just felt harder than that time should have. But then I thought about it and realised that I haven't really trained for a 5k, and it was the 6th day running in a row without a rest, plus it was NYD so I hadn't had a totally alcohol-free evening beforehand...! So maybe all in all it was a decent effort. I think once I get more speed endurance built up I can get closer to 21 minutes.
Yesterday was a rest day, and then today was 16 mile LSR, average pace was 8.47, which included 4 miles between 8 and 8.10 at the end. Felt pretty good after that - legs could have taken me further I think.
This week and next will be a bit hit and miss - looking at my work diary I may struggle to run more than one day this week, and we are off to the Cotswolds on Friday for a week's holiday - I'll run when I am there, but it'll be shorter distances with a bit of hill work, nothing fast or long. But I feel I've built a good base up to this point, so I am not worried if the mileage comes down a bit.
I've only one goal for 2011 at this stage - sub 3.30 in VLM. I'll see how I feel after that!
Freemers- good running
NP- my long runs generally start around 1.30 slower than MP with the last 5-10m at 40secs slower
6.36m recovery run today. Legs nicely loosened up as a result
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