Certainly had to work hard for the tempo miles Andrew but it's surprising how 'steady' the 6 min pace feels afterwards. How often are you still playing? It's about 2.5 year since I gave up playing and I don't miss it at all.
What's the best way to find your max heart rate? I've read about doing 3 min intervals on a treadmill or running uphill while increasing effort. I've got a new toy.
It's been nearly 2 years since my last xc race and you're not selling it very well! Sounds a tough outing and a good result for you Andrew. No point in making the niggles worse Phil like you say.
Did a bit of a session yesterday where after an easy first mile I alternated between steady and tempo pace although never quite hitting what should've been 5.30 or just under for the tempo. Pretty much hit 6 min or just under for the steady and around 5.35-5.40 for the tempo. 5 x steady and 4 tempo so brought up 10 in just under 59 mins.
Followed that up with a day supping cider watching the football and the boxing and woke up on my living room floor at 5am. Think I fell off the sofa as my shoulder was sore. I'd planned a hilly 15 miler and was going to do it this afternoon but when the daughter fell asleep about 10am I was under orders to get it done off the missus which coincided with just finishing a bacon,sausage and hash brown on a bin lid. Ideal .
I normally enjoy my Sunday run but it took some doing. Ha.
Dachs, what's the plan for early next year? Is there a fast 10k to target?
I'm really tempted by having a crack at a marathon next year but it would have to be a spring one. Saying that I've also entered Edinburgh half in May so my options are sticking with the 10ks until after Salford and Trafford with one eye on Edinburgh late May time or diving head first into a marathon.