Tues 18th November

41 to 60 of 67 messages
18/11/2003 at 19:35
Good race Venom, with the training you've started to put in that time should come down some more.

Snail, I know, I'm sorry
<<<Big Tim hangs his head in shame as Snail leads the way again>>>

Well I did my max heart rate test & only got up to 168, sure I must be able to go higher. Oh well it will have to do I'm sure it will go to the max in coming weeks ;-)
18/11/2003 at 19:58
No running today
plan for a 4 miler tomorrow after the gym.
18/11/2003 at 20:03
Stickless
Glad youre better

im trying NOT to run fast though
im doing that B thing
18/11/2003 at 20:05
You can say it hips

Be proud!
18/11/2003 at 20:06
Congratulations Venom on a cracking performance and to Laura on discovering the pleasures of interval training again!

What: Well after 4 weeks of gentle running with no speed work decided to blow out the cob webs and do a tempo run of 9 miles with 4 middle miles at half marathon pace (3:37 per km). Had late night with work commitment yesterday so ended up doing this on treadmill rather than outdoors as was not up early enough. Struggled a bit but happy to complete.

Why: Time to start the hard work again in build up to FLM.

Last rest: 11 days ago

Last hard before today: Amsterdam

BR - route suggestion for Sunday sounds great. What time you thinking off setting off - all fine by me?

Simon
18/11/2003 at 20:07
It's just not good enough, BT!

promises, promises! And luring me OUT of bed under false pretences - how bad does it get?!



Off to gym now - not looking forward to it. Definitely looking fwd to curry afterwards though :-) Somebody planned very well, putting the Indian restaurant bang opp the gym, so that's the first thing you smell as you walk out afterwards!!

18/11/2003 at 20:16
We could do the same thursday?
18/11/2003 at 20:31
Evening,

Congrats Venom, superb PB, nice report.
Well done Brewster too.

Stickless, glad you're feeling better.

MM - it's easy to get lost up there.

Whom mentioned PC virus? Signed smug Apple Mac user.

Mike, lyrics were a bit obscure, the Eels, 'Efil's God'. off Electro-shock blues, mostly in the best throat slitting tradition! I know you'd love it.

Got to my first circuit training session in approx 16 years to find we were doing bleep tests, excuse me but didn't we already die last night? Baled out at level 11/9 whatever that means, still I wasn't first. Max hr of 206 achieved second night on the trot, that's enough of the old VO2 max workout for this week surely.

18/11/2003 at 21:18
Evening All

What: 10k at 8.3 min miles due to chest infection
why: trying to run out chest infection breathing is still quite a struggle.

Well done Venom on your PB
18/11/2003 at 21:19
Hi everyone

What: 3 x [4 x (400 hard - 50m jog - 200 hard - 100m jog)] with the 400s in 70-71s and the 200s in around 32 seconds each, on grass.

Why: Club night - speedwork

Last Hard: Sunday

Last Rest: 22 days
18/11/2003 at 21:21
Still nothing - back getting better though. Ankle is starting to play up again - just in time for the serious FLM training :-(
18/11/2003 at 21:39
Hope your chest infection clears soon Angelis. Take it easy, you really should not run with a chest infection!

Quite a tough club session tonight. Did approx 7 miles with 1 X 1 mile rep at flat out race pace followed by the rest of the session at tempo pace! Tried to stay as close to the front as possible and really felt like I was working hard.

Good though!
18/11/2003 at 21:41
Best wishes FF for a speedy recovery!
18/11/2003 at 21:44
No pillow smoothing here BR, I dragged Mrs W down the club tonight. She dosen't mind really, she has dropped a dress size in the last year on 3 runs a week.

So 4 miles easy with the Mrs who then decided to take a slightly shorter route home from me. I did the last 3 miles at near race pace to catch up with the lads at the front. A run of two halves then!

Summary, 5 miles am, 7 miles pm.

I consider that splendid PB time a gauntlet laid down Venom! You are now nearly half a minute ahead of me over 10k. Well done and keep improving!
18/11/2003 at 22:02
Phew!

Ended up doing a 800/1000/1200/1000/800 pyramid session on the track. Managed to maintain 80 sec laps to the end which I was pretty pleased with.

Nice to do something different (and competitive!) for a change.

Night all...........
18/11/2003 at 22:15
Venom; exellent time. You will never know if you could have done better and taking over 1m 30s off your previous PB will leave you on a high for a while!!

Northern exile; what is (yasso 800's)?

Chip T M; very brave hoping a run will cure your nausia. Get well soon.
Tina tia; are you sure you ran at 18% on the teadmill? I have a 'professional' treadmill which has a max incline of 12%. Didn't know you could get more than that.

BR If I'd know you were club tempo running, I'd have joined you.

What 6x 1 km @ 0.5%incline and max treadmill pace, (so called 18kph).
Why; first speedwork for 6 months!
(and probably the last for 6 months)
18/11/2003 at 22:22
Treadmill, tried ringing you at 6 o'clock but no answer. You people who are tied to your job!

Did 9 miles including a 20 min run @ threshold HR. Felt good.
18/11/2003 at 22:23
Treadmill-Yasso 800's are 800 repeats done at the time you expect to a marathon in. So if you were hoping to do a marathon in 2.45 you would aim to do your 800's in 2.45 with the same jog recovery inbetween. The aim is to start of by doing 5 and being able to run 10 by the time it comes to tapering for the marathon.

They were named by some guy who works for RW (USA I think)name I think Bart Yasso or similar, who has seen this method work for all levels of runners to achieve their marathon time.

I did them last year in my FLM training and feel they were beneficial!
18/11/2003 at 22:25
Club night & a return to running for me after 2 weeks injured. Lower calf still swollen & stuggled to maintain 8.5 min miling for 4 miles, that's bad but at least i ran again. Need to continue to take it easy and trust that some hard work when fit will get me back to better times.

Last hard: Dublin

Laura - that training sounds mental!
18/11/2003 at 22:28
Treadmill you can read about Yasso's on this site

http://www.runnersworld.com/home/0,1300,1-51-54-624,00.html
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