Today's plan was for 5 x 800, active 400m recovery, at McMillan's pace for a 22:30 5k. I am still with the cold and the weather conditions were rough, cold and very windy but I still decided to push ahead.
The wind made them very tough, although the first two were good I lost the plot on the third one. I took a little longer on the recovery and hit the numbers on the 4th one. I really started to lose form on the last one so cut it at 400m.
09:28 AM Thursday, April 24, 2014
CPTrack10.9k, 2c, sun, very windy, 5x800 with active, still have a cold only managed 4.
Total Run Duration = 61:01, Run Length = 10.9 Kms or 6.8 Miles
Selected Lap Detail
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m)
Busbar, I am not sure how tall you are 5' 10" ? At 12st 2 this would give you a BMI of 24.4 which is high for a long distance runner. 11st 4 would give you a BMI of 22.7 which is the top end for a long distance runner. If you are any shorter then obviously your BMI is going to be higher. Graham has a more optimum BMI for a long distance runner and he does get great times. The rule of thumb that is used is 2 secs per mile per lb lost. If you could drop 12lbs that could put 12 x 2 x 6.2 = 2mins 28 secs on the table with the right training.
I am not sure i believe this but I will find out on May 10th with a 5k that I ran last year in 22:57 and I weighed 13st 3 and now I weigh 12st 2 and I have trained hard.
I am still suffer with my cold or sore throat or allergies, who knows. It is a XTraining day today and I don't need to breath for that so it should be good.
Busbar, Well done on your step back to the track, nice and consistent, at least the ones we saw. You mentioned being 10lbs over weight, how did you come up with that number?
NZC, ceal, We are lucky here in that we get Canadian, UK and US televeision, so I was able to record Boston to watch when I got back from my run. NZC, I am still not sure which it is but I do feel off.
TS, My rest interval was supposed to be 90s passive but it stretched out about as I was a bit off.
I did not fancy running in the cold rain this morning so I did 10k on the treadmill as I still need to shake off what ails me.