Good morning from Brussels. The Maus is taking me out for my first run in a month, a nice gentle outing in the forest. This afternoon we are going to watch a cyclocross race nearby - elite cyclists going up mad hills on grass and mud like loonies, with thousands of people watching and broadcast live on TV. Love this country. Love my Maus. It's a bit soppy, but thanks to people from this forum who've supported us this last 6months or so. It's meant a great deal to us both.
Hi LeggyM and AS90 - you are both very welcome. Feel free to tell us more about yourselves and ask ATM if you can post a pic on the Rogues Gallery. Hint for everyone else - lodge a new photo with her so new people know what you look like.
Tried to destroy the flippy flappy machine in the gym last night but it kept the upper hand. Made it up to 97% MHR though which was a good workout. Treated myself to my furst run in 4 weeks at the end for a cool down - 600m at 5min/km pace and a final 400m at 4min pace. Loved it. Itching to start running again next week.
And I am particularly excited today because Santa's Little Helper Marathon Maus is coming over. Feel like a teenager inside. Grown men shouldn't be like this, right?!
TD - I guess all guides inc VDOT and all training programmes (Hadd, Daniels,P&D)are one hat fits all and not individual specific so not 100% but that's what I like about running, there's always options to suit you and your lifestyle. Glad the injections are working
ArrowsLou - Do you know the canal path? Is it lit? I shall impart some of my hard earned wisdom. Be careful. I've been warned about running along my local canal because most of them are unlit and the ground is not normally the best. It could also be that the path is too narrow for my dog not to be able to chase the ducks IN the canal...
Emmy - I'd avoid going near any canals where you live tmrw - they are forecasting the highest tides in 30 years up around Antwerpen, some flooding expected. They reckon the problem will be at it's worst between 5am-6am. Currently all fine weather wise here. As is often the case, we get left over weather from the UK a day to a few hours later so the current pleasant conditions will be blown away.
None of this will affect my session in the gym tonight on the flippy flappy machine*. Going to do an intervals equivalent session.
Mennania - the pace calculator on the link provided doesn't say what it is based on, so I would tend to distrust it simply because it isn't transparent with the source assumptions. I always recommend people use the VDOT calculator so they can see the whole range of appropriate pacing in a balanced training programme, backed up by published research.
As it happens, I don't run pyramids much myself but I find they are an easier way into harder running for most people, because they start and finish with easier (i.e. shorter) runs. No one is going to run a 200m interval at the same speed as a 1.6km interval. [I prefer 1-1.6km minimum distances which are tougher physically and mentally and keep the HR in the most stressful zone.]
So I think it is best to ignore pacing and focus on maximum effort - and yes of course - good form, like keeping the core tight and not letting the pelvis wobble about. However, a better place for rehearsing good running form is when doing strides in overall easier runs. I really recommend from time to time, people practise 80-90% effort sprints, paying particular attention to the idea of running with good posture, balance and composure, rather than outright speed, for 100m every 1km in an easy run.
2nd injection done, painless. One to go. Might start running again next week.