Axel 33 - my SiS wide neck bottle arrived today £2.99 for disposal in the Blue pen in lieu of the loos
KS - I do tempo parkrun on Saturdays sandwiches between two runs to and from, totalling between 17.1 and 22 miles ... I extend the run home on the run up. However a few weeks before taper I give park run a miss for a few weeks to focus on 21.5 mile runs (usual long run route). What's with the 30/12 start? Lol I'm starting 1/1/14!
ATM - photos looking better, defender kens photo made me smile
Thanks for the tips guys. So in summary the advice to improve on 3:40 is to 1) lose 14 pounds; 1-2 pounds per week ... This alone could trim 10 mins off for a sub 3:30 2) introduce a mid week 10-12 paced run 3) include a regular hard 40 minute run
Tricky even when I've been as low as 10 stone my fat is no lower than 16%. I think I'd have to get to 8 stone to be sub 10% which is far to light for me.
Some good targets there for me In 2014 once Xmas is out of the way (no hols in February so should be easier to maintain). Also, I need to bring a large neck water bottle to the start line, eg SIS, and be prepared to lose it discreetly and carefully.
Thanks Jimbob, was wondering if I should vary a bit more mid week, if I can find time I'll start doing 10-12 miles between 08:00 and 08:30. I was wondering if my mileage was helping or hindering? I'm so much faster after a couple of weeks taper.
Tricky, I do get out of breath if I set off too quickly at Temple Newsam Park Run, it's two laps consisting of downhill flatish then uphill twice so you have to make the most of the downhills but I sometimes go to fast and then hit the first uphill and slow. It's so much easier on a treadmill.
In the last couple of years I've put on half to a stone but still not overweight at 11 stone 5 foot 7 inch though I prefer when I'm 10 stone but others (wife etc) say I look too thin/ill at that weight. Not sure if losing weight would help but trying not to lose suddenly as I would lose muscle. I'm about 20% fat. I don't stretch much or do any weight training anymore (prefer to run)