acp


Latest posts by acp

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Sub 50min 10k/Sub 1h 50 half marathon

Posted: 31/07/2014 at 10:27

After much consideration I decided to do 5 x 1k with just 60 seconds recovery!  I was aiming for just under 5k race pace and they came out at around 4:25/km which was just about right. Actually they were a bit longer than 1k because my watch works in miles so I put in 0.63 miles for the reps! Even better!

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 29/07/2014 at 13:21

14 miles on Saturday including 6 at marathon pace just to see how it felt - it felt tough! Marshalled at local parkrun then did 4 easy miles on Sunday.

Tempo run yesterday(my birthday treat!). Not sure if the heat was a factor as I run very early in the morning but the last 2 miles out of 5 at tempo pace were a little bit slow. Shan't worry about it too much! Hilly 8 miles this morning - looking forward to essy 4 tomorrow.

Matty - what recovery did you have on those 1k intervals - I've got that session on Thursday and wasn't sure how long to give myself. I usually have 2 minutes off mile repeats so I was thinking a bit less than that?

 

 

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 18/07/2014 at 11:56

Nicole, I'm a bit concerned as I don't recognise that 8 mile run from P&D! Was it supposed to be one of the LT runs? Like Bob, I don't mean to keep questioning what you're doing but P&D is pretty hardcore and if you don't stick to the right paces I'm worried you are going to end up injured or just too knackered to carry on with it!

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 09/07/2014 at 10:19

Nicole - I had a look at the book last night and it should definitely be 5 miles at LR pace followed by 8 miles at MP (although some people would do 4 then 8 then 1 cool down mile). But the 5 miles need to be run at your long run pace and no faster. The run is called a marathon paced run because of the 8 miles at MP.

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 08/07/2014 at 11:20

Nicole, I think that 13 mile long run should be 8 miles at your LR pace then 5 miles at your planned MP. I haven't got the book in front of me but I know it definitely shouldn't be as you described - it would be far too hard! Your MP should be the same as the pace you plan to race the marathon. They aren't two different paces. The aim of this type of long run is to get your legs used to running at MP when already tired without totally wiping you out. You should pop over to the P&D Autumn Marathon training thread (don't know how to do the link thing!). There are alot of friendly, experienced people on there as well as people using P&D for the first time. 

 

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 07/07/2014 at 13:58

Just the usual training over the weekend for me. Ran Canon Hill parkrun with the kids on Saturday then 12 miles on Sunday. This morning was 8 miles with 4 at tempo pace (supposed to be 7:55ish but came out a bit quicker at 7:50!). I've entered a 10k in August when I hope to get close to 48:30. Also planning to race our local parkrun just after my birthday at the end of July and hope being a year older will help me increase my age grading!

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 25/06/2014 at 17:52

Matty, I saw your before and after pictures on the Paris thread. Very impressive! My nephew has lost about 3 stone in the last 6 months and has gone from a 30+minute park run to sub 20!

I'd like to think I could go under 20 minutes but like you it's more of a long term goal - probably 18 months away at least. My OH doesn't think I can do it but that just makes me more determined! And I shall remain hopeful as long as I keep making reductions however small they may be.

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 25/06/2014 at 10:49

Nicole - are you following the P&D schedule for your marathon? I'm planning on using a combined version of the upto 55 and upto 70 miles for Paris next year. I did about 10 weeks of the upto 55 miles plan last year in training for Chester before I discovered that I was anaemic and it took about 6 weeks of taking iron tablets before my training was back on track. I decided not to run the marathon in the end. It was a very full-on schedule but I know lots of people who've got great results from it. Good luck! I'll be interested to hear how you get on.

Matty - I'll enjoy it for a bit longer then! Would love to get under 22:30 next time around. What is your PB? Was it 21:?? Do you think you'll ever go under 20 minutes?

I'm hoping to do a 10k in the next couple of months but it's proving tricky to find one that fits in with the rest of the family's plans!

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 24/06/2014 at 13:00

Better make the most of being the leader in the 5k before Matty's times are included!

My half time is 1:54:12 to be exact! And my marathon PB (not that I would really call it a 'best') is 4:42:18!

Sub 50min 10k/Sub 1h 50 half marathon

Posted: 18/06/2014 at 21:34

Nicole - hope you feel better in time for the weekend.

TheDan - I'm pretty sure I don't run like Phoebe! If I was going to race a 10k tomorrow I would aim for somewhere between 7.50-7.55m/m pace, and my 5k pace is 7.20m/m so a bigger difference than you would expect. I use a Garmin for racing and training. The last 10k I ran, the first 3 miles were the same pace (too fast at 7.45!) and the last 3 were around the 8m/m mark. The 5k is our local parkrun which has a lovely downhill start so my first mile is always 30-40 seconds faster than the rest! Overall I would probably say that I have a tendency to start too fast in races and then struggle later on.

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