Not to worry on the intervals front. I'm sure having had a go already you will be closer to the mark this time. Silly question.... do you have your garmin set to lap pace as opposed to current pace? If you have it set to lap pace and hit the lap button before every hard segment, I can't see how/why you could go wrong?
Great idea running with a bloke who is quicker than you. Test him. Tell him the pace you want to the second, and if he fails, poke him in the eye! Or maybe the hip
Sunday - yes make a conscious effort to make it progressive. Give yourself a reasonable chance by setting off slowly. Think of it as a 3 stage run, something like:
Andi, that's good progress too! Flob, it's all about priorities. By 2005 my kids were 16 and 14, and obviously less dependent on me. Therefore I was able take more me time. That's a heck of an improvement over 5k!!!! BeDe, good to hear from you. Hope you are lurgy free now and able to get out and run. JB, good result on the 9 miler. I'm interested in running in your h/cap. Go ahead and arrange it, and let me know. I'll join you if I can. The LT test site is Blizard Physio. I have had an email dialogue with their guy and will definitely make an appointment when the knee improves. VT, Those are good numbers again. The legs will feel that sort of effort. Lol at the P&D comment.
Overdid it Friday. My easy run contained 3M at 80% and the knee has suffered since. Gonna do some rowing in the gym this week and see how it feels.
Hi Red, was good to see you this morning and catch-up. Hope the post race refreshments went down ok. Wednesday I am picking Mrs B up from Leeds Bradford Airport at 7.30. So unless you can start at 5.30 I'm snookered.
JB, To be honest, I used Hadd for most of the time up until Spring 2007, after that I have dipped in and out, for base training purposes only. I tend to make up my own plan, based on what I think my weaknesses are at the time. Good? news on the garmin return.
VT, Looking back I used 150 as my sub-lt target. Thinking about it, it was a bit soft in them days. 150 was only 77.3%. But I kept using 150 right up until a couple of years ago. I now use 148 as my (80%) sub-lt target, based on an estimated max 184.
Knee/calf still niggly but getting better slowly. Allowing me to run every other day at the moment, did 5.5 on Monday and 7 on Wednesday. Hoping to do 8ish today. On the plus side, I have been getting back into the gym and enjoying it. Thinking about doing a rowing challenge in March.