Hi Malcs, good write up on your fitness assessment. I'd like to do one of those if I had the chance. I had a fat analysis last year and scored a whopping 25% body fat. not too surprising considering my chocolate consumption, but disappointing all the same as I don't look especially blubber like (so it's probably a lot of visceral fat, the really bad stuff. Great). i've been doing the 5:2 diet for the last month to loose a few pounds and get down to 9st for London. That's what I was for my last PB. Am fasting today but did the 16 reps of 200m. Tomorrow I'll probably feel the lack of energy. Will eat normally by mid-March!
Couldn't figure out how to configure garmin to show pace/ time for the reps so ran them blind. Pretty pleased with the results when I'd finished (my first lot of 200m reps EVER!)
9km total (flat bit of ground in Richmond park that I'd earmarked bit of a trek..but worth it especially as there was a herd of deer at the end of every outward bound rep.)
Hi Malcs, I enjoyed reading your training diary for Saturday (and Sunday) - sorry you're still getting some niggles with your foot. Flippin' heck the wind/ rain were a bit of a nightmare today. Earbuds kept falling out so I stowed them for last 8 miles of 16 mile LR - thanks to others on your thread for recommending Yurbuds. I might have to give them a go although in the end it sort of spurred me on when I ran unplugged. Managed 9:02 average and ended with a masochistic flourish of 7:45 for mile 16 (mostly to get the hell out of the rain)
i did Parkrun for the first time in a year yesterday. I was hoping that the speed work I've been doing might help, but I was 20 seconds off my unremarkable PB. Still, I was 5th woman home out of 150 odd women and not all of them were 70+, or one legged
hope you have a good week next week. It's fun to keep up with your training even if, like I've said before, I can't match your short distance speed, at the moment I seem to be keeping up over longer distances!
Hi Malcs, nice stats! I love looking at the history on my Garmin post run ( although I don't reckon I'll ever post such fast splits as you!)
I had a really good run today. Totally didn't want to go out, but forced myself and ended up doing that 7 mile run with alternate 8mm/ 9mm miles, that you did last week, at closer to 7:30/ 8:30. Some strange alchemy at play made suggested splits seem too easy. Maybe some of the speed work I've been attempting ( badly) is paying off. I'm thinking I might be able to shave off the 6 minutes I need from my previous PB to go under 3:30 if this continues ...although I have to confess there was a tailwind when I ran the Boston marathon...
Hope your foot is feeling better. I've got a pretty permanent issue with my right foot and right knee, but I mostly ignore it. I think your proactive approach is more sensible.
Sorry if you've said before, but do you listen to music/ podcasts when you run? I had a weird combination of Maximo park and Spamalot on today which did the trick. Mostly I listen to radio 5 downloads- how about you?
Hi Malcs, still lurking around reading your posts everyday! Have to thank you actually as if it wasn't for my decision to post my run time for my 14mile LR today I would have slowed down (are you finding being the public eye a powerful motivator?)
I have to say I found the back 7 quite difficult, but I guess I did it which is the main thing. It was very windy at times along the river Thames/Richmond park where I run. I hate headwinds!!
I should be a week behind you as I am running London, but I did the 14 mile run today you did yesterday.
9:25 (wind and hill!) 8:41, 8:51, 8:56, 8:59, 8:58, 8:55
Hi Malcs, I've been enjoying reading your thread the last couple of weeks and thought i''d pop in to say 'hi'. I've downloaded the program you're doing and thought I'd try it for London. I'm okay on the longer distances at the moment - did 13 miles today at average 8:28/mile, but am pretty much a one pace pony - I don't have much of a 5km or 10km speed. My marathon PB is 3:36 (Boston 2011) but my best 5km is only 22:50 (3 years ago). Have you had to work much on the speed side of things or have you always had the ability to up a gear for shorter distances? There's no way I could do a 1:33 half like you, but our PBs at marathon distance are only 3 minutes apart. weird! (I am, not you
hope your training continues to go well and you are over your cold more or less. I had one last week too.