Nipped out for a track session at lunchtime. Thought I'd go easy but got it wrong. 12 x 200m is harder than I thought even with 200m walking recoveries (about 2 mins). Was nearly sick on the last 3 reps. A mile there and back made for a 5.5 mile session.
Reps were very consistent, quickest was 33 secs, slowest was 36, most were 35. I tried varied techniques on some reps to try and improve the times but I seem to struggle with leg turnover. Can this be improved or at 47 years old should I just forget about it and know that these sessions will still help improve my HM and full mazza times?
I have borrowed a friends Garmin foot-pod thing which tells me on my normal longer distance runs my cadence is 90 per foot and pretty much what I should be aiming for.
Should I bother about quicker shorter distances and just rely on those fast twitch fibres getting tuned regardless?
Just booked myself on a seated aerobics class. It's all the rage you know!
It's all about the race, about the race, not training!
Brilliant report from MsE, great running too, well done! Congrats to the Old Geezer, Lorenzo as well. Life in the old dog yet, eh?
Top bombing GM, huge neg split. Wicked skills!
All of the above have hit times I can only dream of. My base building continued with a lonely 15 miler on Saturday. My running pal couldn't make it so I went solo. I find it hard to go long on my own as I enjoy the chat which also keeps the pace in check.
Anyway, it was a good run with some strength shown near the end and averaged 7.49. Pleased with that as I ran comfy and had to hold back on several occasions.
Last week was 44 miles which is a lot for me, so cutting right back with just 3 runs this week.
Some good work going on here again. Good luck with the sub-40 bid GM. I'll never reach that. I'm 47 now and feel I've hit some sort of plateau for the shorter distances. My best 10k is 41.xx.
Good luck with your race, Lorenzo. I drink glasses of regualr beetroot juice before races. Not sure if it works or not but the pee colouring is splendid!
I'm training to train right now. Trying to build a base before the Brighton campaign starts in December. October was 100 miles which is a lot for me, rarely hit that figure outside of a campaign. I'm alternating between 3 and 4 runs per week to get ready for 4 runs per week during the plan. I'm mixing the sessions and have a slow 15 miler tomorrow in order to develop endurance. Also doing spinning classes and weights/core at the gym on Mondays.
Last weekend was only a 10 miler (7.36 pace) as part of a cut-back week but did a 13.1 the week before. Did that in sub-100 just by running comfy. That was a big boost as I remember busting a gut to hit that time years ago.
Hit a training segment PB on Wednesday when the last of 7 hilly miles was 6.12 pace. It was downhill all the way by then but it shows some strength and stamina is developing.
Another brief visit to see what's going on. Bike It, that's gutsy to keep going, You seem pragmatic about it all and will have learned loads in that race to take into the next campaign. I've only done 6 marathons but have learned a lot from each one. So far managing a PB each time. However, I've done around 12 half maras and some of my best PBs have come from what felt like a failure in the previous race but turned out to be a lessons learned session.
I'm currently training just to train at the moment with the Brighton campaign commencing in December. My goal is to have decent endurance in the legs before December, so I'm going longer than I normally would for tis time of year. Knocked out a 13.1 miler on Saturday. really didn't fancy it after a big dinner with wine etc the night before but it was only going to be a slow run. Sounds stupid but I sometimes find it hard to run slow on my own, so on Saturday I just gave up and ran at comfy, metronome type pace. Finished in a shade under 100 minutes which is pleasing as a few years ago that would have been a race PB yet I'm now able to do it at comfy pace and slightly hungover.