Latest posts by AgentGinger

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Starting again from the beginning!

Posted: Yesterday at 11:41

cheers all,

will need to go looking for some trails by the sounds of it. I live in south london (Tooting), anyone know the nearest place I can get to from here? I suspect I might need to cycle to / from somewhere to run in nice scenery, nothing but miles and miles of pavement where I live. And parks / commons too, but not quite the same thing. Richmond Park isn't that far away, and that's pleasant enough to run around.

I cycled to brighton (about 60 miles once factoring in my mate and i getting lost a bit) last Sunday, which was the furthest i've ever cycled in one day (previously about 20 miles) but just took it easy and used it as an excuse to get some fresh air. Also been doing a bit of swimming to try to retain some fitness, but i'll need to take it very slowly at first until I get my running mojo back

Starting again from the beginning!

Posted: 29/07/2014 at 10:10

I'm not starting from the beginning exactly, but I've barely run since an April marathon this year. I keep a training log and it shows I ran 16 times in the 6 weeks following the marathon, and 3 times in the 10 weeks since that.

Same pattern as last year. Partly because I really don't like running in the heat, partly because after training for the marathon I guess the pressure lifted a bit and I haven't been encouraging myself to go out for a run, and partly other things have taken over; work, etc.

Anyway, i'm back plodding the pavements now, and hopefully can get back into some decent sort of shape over the next couple of months. Just need to remind myself to take it easy and not think I can jump straight back to where I was in April.

2014 Running Goals

Posted: 28/05/2014 at 13:27

you're burning through those PBs, Matty, nice one.

P&D Spring Marathon Training Thread

Posted: 28/05/2014 at 13:23

Good race reports, everyone. Well done, and thanks for all the support and banter ove the last few months.

Hope to catch you on another thread soon

Speed Endurance for 10k?

Posted: 22/05/2014 at 09:22

thanks for the encouragement/tips.

I'm doing a tempo run today. Plan is a 10-15min warmup, 30min @ tempo pace (according to VDOT that's 7:30, which is about 12sec/mile slower than my recent 10k PB) then 10min cooldown.

I'll be running along the canal towpath near work at lunch, so should be much easier to dictate pace. Also, it's quite a bit cooler today

Speed Endurance for 10k?

Posted: 21/05/2014 at 13:53

well, my first speed session was... umm... interesting.

first mistake, i did it as part of my jog home from work on monday night. so along the busy pavements of central and south london. difficult to find stretches of 400m, let alone a mile, where your pace isn't governed by how much dodging round lamps, peds, traffic lights you need to do. Rookie error.

second mistake, went for the 6x1mi plan. clearly i'm not up to that yet.

third mistake, didn't factor in the heat, was about 25C on monday night, and I was knackered after the first "interval".

the whole session ended up a bit of a damp squib. I did a mile, with the intention of sticking to my planned 10k pace (i.e. current pace minus a couple of seconds). With the heat and the obstructions, i struggled to maintain this pace and completed it in 7:40 which is about 25 seconds off my current 10k PB.

Too knackered to consider 5 more of those i decided i'd do 800m reps instead. Did one of those, thought I might be able to go a bit quicker than 7:40, finished it exactly in 7:40 pace.

then decided i'd do 400m reps instead. pace didn't improve, although i did do 5 x 400m reps. The recovery periods were determinted by the route i took home, i.e. i tried to do my intervals on the long, straight, uninterrupted bits, and recoveries on the busier sections that cross roads, etc. So, basically, it was all over the place.

lesson learned.

i'm going to do a tempo session this week, 15 mins warm up, 20-25 min tempo (comfortably hard, not trying to stick to a pre-determined pace) 10-15mins cool down jog. Next mon/tue i'll do intervals again but i'll cycle home first and do the intervals at the track round the corner from my house, which is what i should've done in the first place. we live and learn

P&D Spring Marathon Training Thread

Posted: 19/05/2014 at 13:16

well done on your victory LFR, hopefully giving you plenty of confidence for Edinburgh.

Speed Endurance for 10k?

Posted: 19/05/2014 at 10:35

another alternative i've seen is the Hal Higdon plan, where I start with 6x400m, and just keep adding another 400m rep each week, up to 12x400m.

Can't decide which would be the most effective for me

Speed Endurance for 10k?

Posted: 19/05/2014 at 10:29

Howdy, my 8 week (or 2 x 4 week) 10k training starts today.

First run of the plan is this evening, after work. I'm still torn about which is the best plan to follow though. I've got two in mind, both have 5 runs a week, including one intervals, one tempo, and one longer run, plus 2 gentle runs.

The only real difference between the two is the format of the speed/interval sessions each week. Any suggestions or recommendations from you chaps about which would be better for someone like me, who's not really done much speed training before?

The two alternatives, A and B, are listed below, A first, then B:

week1: 8x400m OR 6x1Mile

week2: 6x600m OR 10-12x400m

week3: 5x800m OR 2Mile + 4x1Mile

week4: 3x3x500m OR 5k Race

week5: 10-12x400m OR 2M + 2M + 1M + 1M

week6: 3x3x600m OR 20-24x200m

week7: 12-15x400m OR 3x2M

week8: 3x1200m OR 10K Race


2014 Running Goals

Posted: 19/05/2014 at 10:21

Wow, Matty, get in son! Huge PB. I bet that felt great

Nessie, good luck with your PBPBs, love the acronym


1 to 10 of 1,257

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