I had the exact same thoughts Scott regarding my speed work so when I got invited out for a few beers tonight I decided to can the race. I did an easy 4/5 miler this morning and headed up to Harrogate wiTh the family and after deciding that I was having a few pints instead I did a 5 mile threshold.
I know I'm really lacking in leg turnover/speed work and hitting 10k pace is proving a bind. Anyway, saved me a journey and already looking forward to adding a bit more week by week ahead of Trafford.
More than likely Andrew. I've not got a clue what my maximum HR is though but my resting was 39 this week.
I've been at the lactate training around a month now and touch wood I've survived! when I did the test on rested legs my lactate threshold pace came out at 5.29m/m. Last night on the treadmill I had to hit 5.20 pace to just hit the very bottom of my threshold zone. I certainly find it easier doing them runs outside as the elevation etc means I can go a bit slower! :-/
still feeling a bit heavy legged and one paced so not overly confident about Sunday but really looking forward to Trafford and Salford after I've done a few faster rep sessions as I've only ran at my 10k/tempo zone paces 2/3 times since November.
The threshold zone Rob was running in is one up from the easy/recovery zone. My threshold zone is 160-176 bpm which is higher than what Robs is but that's irrelevant. I've just run a 40 min recovery/easy run where my average HR was 150 and that equated to 6.22 min miling.