+1 for lunchtime running, 330. Means running in daylight in the winter, which is always a bonus, esp with my propensity for twisting my ankle on some loose paving stone in the dark.
I'm going to go out for a jog at lunchtime myself. I've not run since Thursday night, first time i've had 3 days complete rest for a while, and I think it's helped me feel a bit more recharged.
Part of the reason that I've not run since Thurs night, is because i've been busy excitedly working on another project. My missus and I went for a 12 week scan on Friday, and so far as they're able to tell at this stage, everything looks very good, which means I'll become a father at the end of next May. Woohoo! I'm VERY, VERY excited.
This does mean that the Manchester marathon in April will probably be my last for a little while, as I adjust to 2 hours sleep per night, so I intend to dig in over the winter and make the best possible effort next April for a PB. I'm not going to set any kind of time goal, at least not until much nearer the race, when i know how training has gone, i'm just going to train hard (and i'll also have to train smart, so I leave enough time for all my other responsibilities in the next few months) this winter and see where the chips fall.
a couple of ploddy jogs home wed and thur evenings, making 11 runs so far for Nov. Just shy of 80 miles for Nov, and 1040 for the year.
Legs felt a little heavier than normal, since Tuesday's run. I guess that's my legs' response to the "speed" work. Hopefully that means it's doing the job (building muscle / encouraging the physiological changes needed to make me race faster).
I noticed the same last week, i.e. following the tuesday "speed" session, the runs on wed and thurs were sluggish and my legs felt heavy, stiff and tired. Hopefully as I get used to the weekly speed session I will adapt.
330- gutted, I also resent commuting. It's dead time. Do you have any options to do a "part commute"? e.g. get off a train a stop or two early, and run the remainder to work, or similar on the way home? Or is it a drive-only commmute?
Does your work situation lend itself to getting out for a short run at lunch?
I went to the track last night (third time ever, and first time in over a year) and did 5x3mins @ 5k pace, with 3min recovery jogs in an effort to encourage a bit of speed into my legs.
I have a quesiton about doing "speed work" since i'm not that experienced with it. Some sources on t'interweb suggest doing the reps at 5k pace, some suggest quicker. I averaged 7:22 per 3min rep, which is bang on my 5k PB pace.
If i understand correctly, the speed work is intended to provoke physiological changes that make running faster possible, rather than pick an arbitrary "faster" pace and try to run it. Is that the jist?
Urgh, really struggling to bash out a decent 5k at parkrun.
In the last 6 weeks I've done 3 parkruns, in 23:19, 23:33 and 23:05. Last Nov when I ran my PB of 22:54 I swear I was less fit. Although probably more rested. Perhaps my recent increase in weekly mileage is leaving my legs a bit knackered for running.
I've begun a weekly "speed" session (started last Tuesday) to hopefully add a bit of pace to all the slow plodding miles I've been doing. We'll see how that works out. I reckon I'll try another 2, maybe 3 efforts at a 5k before the end of the year, so we'll see what difference these weekly sessions make.
I had a crack at a parkrun on Saturday. I rested Friday, to see if it helped my legs not feel so heavy. Was 10s off my PB, despite feeling as though i'd beat it. Never mind. I think the higher mileage (for me, it's all relative) recently has left me a bit sluggish. I fell asleep on the couch on Saturday afternoon for an hour, then slept for 11 hours on Saturday night. Feeling pretty run down at the moment. Rested again Sunday. Might need to dial it back slightly, give my body time to catch up with me.