That's a great run Tiny - excellent pacing. I can never to MP when I run my long runs on my own - just can't get the pacing right. But for some reason I can do it in races - I have two 20 mile races and a 21 mile race in my schedule and will use those to get some MP miles into the long runs. In the past couple of years I've done one of the 20 mile races at MP for the whole thing - not sure I will this year as it is only 5 weeks before VLM so might be a bit too close (the previous years it was 6 or 7 weeks out which felt do-able). Probably need to make sure I have my sensible head on that day!
I had a completely stupid weekend - hard intervals (mile reps) on Saturday, and then 20 miles @ MP+60 yesterday. Average pace came in bang on 8.20....but boy my legs were hurting in the last few miles! I shouldn't have done the sessions back to back like that, but hadn't been able to get any intervals done during the week and wanted to get them done. Hopefully this week I can space them out a bit
Chick - you're getting your mileage back up there again, nicely done
2old - well done on the long treadmill run....I only resort to that sort of distance if the snow is too bad to run. Fingers crossed that won't happen this year.
O4S - well done on the prize
So after my 7 on Friday where my legs felt awful I through caution to the wind and did my intervals on Saturday. 4 x 1 mile with 0.25mile recoveries. Paces were 6.57, 6.48, 6.39, 6.31...well actually that last one would have been quicker as I increased the pace gradually over the last half mile, finishing at 6.00 pace....never seen that before on the treadmill, and it was only for about 200m or so, that was enough! But overall I felt OK. Then 20 yesterday at 8.20 pace on average. Legs started to feel heavy again at about 10 miles so it was tough going at the end, but lovely day for it and nice to get another 20 in the bag.
Carrot - I tend to do long-ish intervals, anything from 800m to mile reps, with very slog jog recoveries. I don't worry too much whether I need 200m recovery or 400m or even longer! My pace on the TM gets up to 15kph, sometimes a little quicker, but I just don't have the legs for 16 or 18! Have fun at the XC champs
Loving the raccoons Chick
7 miles easy today - lovely cold, sunny day for it. My legs felt really heavy though - not quite sure why!
I'm glad I'm not the only one who goes to bed early. My alarm goes off at 5.20 (actually this week I've been getting an earlier train so it's a 4.50 alarm call!)....so if I am to function at all I need to be asleep by 10, often in bed a lot earlier.
Well done on the snow running Tiny
Malcs - hope you're doing well, sounds like you are injured though...hope it clears up soon.
Tempo for me yesterday - nothing too stretching, 5 miles at a progressive pace. And 6 easy this morning.
Some of the interval paces you lot are doing really puts me to shame. But I was listening to a MT interview today with Lorraine Moller (NZ elite marathoner from the 80s) who is an advocate of the Lydiard training regime - basically loads of aerobic stuff and hardly any intervals which suits me down to the ground
Minni - I sent you a text with OH's email address so you can contact him about the S&C stuff. Tri club sounds scary
Tempo this morning - never feels great first thing but good to get it done.