Ha. the fruit cake cake has no fat or preservatives in it so sort of healthy.. good for pre-run afternoon snack.
lunches are v personal. I tend to have baked potato, tuna /chicken or an omelette... but I have lots of cafes nearby so dead easy for me. In a rush, I'd grill a chicken breast or some salmon with brown rice or wholemeal pasta, some peas/ sweetcorn/ veg or salad leaves. Nice and quick, can do a batch for a couple of days. Getting cold in evening now, slow cookers stews, cottage pie, and do extra for the freezer, or lunches?
Agree about the long runs, 60-90secs or more over your pace is fine. I much prefer going off road so even slower with club friends, should be able to chat comfortably I thought.
Ikle, did you buy a 610 or just looking? Big minus, it doesnt have the courses feature for navigating on trail or ultras. You can do this on your phone but nice to have it on both, especially if you're abroad and away from home, just want to follow a run off Garmin Connect. Also 610 only has an 8 hour battery life.. okay for short but not all events, you can charge on the go but not ideal.
After a month plus of speed & extra strength, definitely signs of improvement. Thursday Elite runner coaching had us doing 2km @ 10k-HMP pace, 6 x 0.5km @ 3k pace, back to 2km @ 10k-HMP. Ouch but really good session to try?
2km second time felt much easier, which I guess was the point.
JM is giving us lots of marathon tips so will post any, great knowing what someone like Scott Overall is doing.
5 mile XC yesterday, "undulating".. so no chance to use any of the above speed, trying spikes but find them & XC tough on my (once injured) left achilles and feet. Are you meant to enjoy Cross country?
Today was a rest day.. / enforced with a hangover.
where is AH?
Oh, Ikle, 1560 approx, but not all done on Garmin.
I don't really do high mileage Ikle. Less is More?
Okay the Garmin site is down so I don't know.
Jayne welcome. You should do sub 4 easily. Fido's pacing is great, after seeing her use it at Comrades, she inspired me to use even splits (or near as) on 10k, half and marathons, and pacing others to PBs. So many friends still don't get it.
Recipes, you mean nice cakes and things or healthy meals to take with you to help with running later.
Weetabix fruit cake is lovely. And dead easy.
Still being trained by the elite athlete.. Lots of speed work. Some great sessions to really stretch me & Mrs FRC, both of us on track for a 10k PB Dec 27th. Mrs FRC has really come on with his coaching.
Some great running going on as always, XC Minni. KFCs 5k and 10k and col 10k speedy.
Marcus you can definitely go much faster than sub 3:30 but aiming conservative for first marathon is sensible. Off your half of 1:28 running 1:43 x 2 for sub 3:30 would be easy but still unknown for you. Going off too fast, could blow out. Plan is not that important right now, build a base, and get that long run up as Mini says. I would suggest you go even slower than today, upto 90 seconds? That was Shaggys suggestion.
I'm with KFC on the cross training, circuits and strength session instead of some runs for me, and less miles.
Brol nice to see you back. Speedy track work.
Daren stop teasing us and just do a marathon
Kiwi sorry to hear about Mr K.
Busy with new role at work, new boiler going in all this week, also been organising men's club Xmas pub crawl/ meal.
Escape? Thought O4S was going to make Daren run an ultra as a strength test.
Any YKW news? There were some expert hangover 5k runners there, surely one of you PB-ed.
XC was tough. 3 x 2 mile laps, little muddy, not hilly. Tried spikes for first time rather than trail shoes. Was a qualifier for GB places so chip timed. Went off too fast lap1, suffered lap 2, got going lap 3 till near the end. Made mistake of accelerating coming into finish line since could hear the timing mat going off.. It was on the other side of the tape. There was still another straight to go and then back into proper finish line. Used up finishing sprint and still another 1/2 mile to go. Not pleasant. 6 miles in 40:50 was decent.