I'm ginger, although it's mainly all beard now as the hair is getting (not so) gradually thinner on top...
Cracking week of training so far for me.
8x 1000m off 90s followed by 5x 200m off 30s on Monday. Targeting around 3:42 for the 1000s and all came out between 3:40 and 3:42. Went for a bit more control on the 200s than last week. No place for an opener of 33 secs which is I think what knackered my legs! All between 35.8-36.9 secs. Legs weren't screaming anywhere near as much as last week!
45 mins easy yesterday along the Thames Path for a nice change of scenery as I was down in Staines with work... Knocking out 7ish min/mile without any effort following on from a big session on Monday felt good
BAC session this morning of 12 mins @ threshold (3:00): 5x 5 mins @ 10k pace (90s); 12 mins @ threshold.
I wasn't looking forward to it if truth be told but it was so much better than last week. Threshold came out at 3:53/km (aiming for about 3:52, so take that - especially on undulating pavement loop in the pissing rain), then the 10k reps, looking for about 3:42 pace and got 3:42/3:43/3:43/3:44/3:44 - much improved from last week (also on undulating loop) and then the final threshold came out a bit slow at about 3:57/km but mostly due to slipping as I was about to cross a road and landing sprawled out on the road!! Luckily no damage done to anything other than my lap pace and scraped knees!
60 mins easy planned for tomorrow, then a couple of rest days before 90 mins easy on Sunday. 48+ miles last week and this week should be about 46 - definitely feeling more ready by the week to get after those PBs in a few weeks
I used to watch this thread in awe of the performances / training. I started to feel like I was catching up on race times etc. but then everybody started getting even more ridiculously quick!
Really really tough session today. 10mins @ threshold (3 mins); 4x 5mins @10k pace (90); 10 mins @ threshold
I was looking at that thinking it would be hard but doable. 10 mins @ threshold pace is a walk in the park. 5 min reps are, well just 5 minutes work at a time and then another 10 mins @ threshold. No problems.
Well, my legs weren't really feeling like it (still pretty tight from Monday's session) and for some reason, the lungs didn't seem to be filling up very well, and it was hot for this time of year!
Aiming for 3:50-3:52/km for the threshold and about 3:40-3:42 for the 10k. Hit 3:53 pace, 3:41/3:41/3:47/3:49, 3:53. Not too bad, but even the first 10 mins felt hard and each of those 10k pace reps felt brutal! The last 10 mins wasn't too bad actually but none of it was pretty.
By the way, that's one hell of a chunk to be knocking off a 10k pb in one go, but judging by your reps its looks highly likely!
On paper it looks like a big chunk but it was probably a touch soft in May 2014 and I just haven't ran a 10k since.
My other times have been tumbling since then. 5k is now 18:05 (Jul 15), HM was 83:49 (in March 15) and I ran 3:03:39 at Edinburgh Marathon, so the 10k PB is completely out of sync with the rest of my times!
Needs sorting out - but circumstances have meant I haven't raced 10k this year and I'm going to have one shot on 1st November before hopefully racing a few in Spring next year! I'm also looking to go sub 18 before the end of October and then PB in the HM on 15th November.
When I first got running shoes, I did the usual trip to the running shop and got "fitted" with a pair of massively clunky things with loads of support because I have slightly fallen arches apparently. Unfortunately, I got used to them, so took a bit of transitioning down to lighter shoes. In about 2 years I've got down to never wearing the big chunky things (which I was wearing on only long runs) and I do my sessions and races in Saucony Mirage 4mm drop shoes which are pretty lightweight (compared to the old things I used to run in!) and do all my easy miles in those Innov8 things that are totally flat/no support. It took a lot of getting used to running in those flats - just 1x run per week to start with of no more than 30 mins and I could fairly feel my calf muscles afterwards. Basically worked up to 45 mins then 60 mins and was doing most of my easy runs of up to 60 mins by the time I ran Edinburgh Marathon in May. Since then, I've just started doing all easy runs in them, so longest run (on Sunday) since then has been 11 miles, but no issues at all.
They obviously work your calf muscles a bit harder, but that's surely a good thing and will translate into stronger calf muscles so long as you build it up slowly.
Racing flats will probably be what I work towards next but for now, I like the "cushion" of having some support when I'm doing a session or a race.
Training going well again now. Got up and over 40 miles for the first time in a while last week and longest run since the marathon of 11 on Sunday.
8x 1000m off 90s followed by 5x 200m off 30s this morning.
Targeting 3:42 for the 1000s and hit 3:38-3:41 for all of them, so very pleased with that. The 200s were tough going - just going "fast" - first one was about 33, then marginally slower on each rep down to 36 on the 5th...!!
Road 10k PB still sits at 40:04 from May 2014 (with track PB slightly quicker at 39:44 also May 2014), so hoping that the training translates into a massive chunk off. I'll be pretty disappointed if I don't bag sub 37 on 1st November...