Carl D

Latest posts by Carl D

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RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 22:46

I opted for an interval session on the track last night instead of the rolling hills session. 1 mile w/u, 8 x 800m intervals with 2 min rec and then 1 mile c/d.

Interval splits were : 

3:14 ; 3:13 ; 3:10 ; 3:10 ; 3:12 ; 3:12 ; 3:08 ; 3:04

This was a tough session.

Followed this with an 8 miler tonight. The first mile / mile and a half were uphill. Steady enough all through and finished it at 8:28 m/m pace. 

Legs were still tired after last night so it was tougher than it should have been.

Have entered a half marathon on Sunday. 4 laps of Richmond Park. Supposed to be about 20deg at 9am on Sunday. Will decide on the day what pace I will do this at. Depend on course, width of paths and crowds I guess. 

Must reissue the race list.

RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 22:39

Canter - great splits from you at your club session. Would not worry too much about them being all over the place for this one. Sub 3 mins for 800m. Respect indeed.

Sean - sounds a cracking pyramid session. And a couple of downhill sprints thrown in as well. Only you would do this. Sounds like you are happy to give anything a go. Well done.

Carter - I am exhausted just reading your list. Imagine having to pack all of this and then carry it round too. The running will be the easy bit ....

Ali - good weekly mileage that. And a nice 10 miler with your friend. How many days have you left in your job now ? Must be nearly done. What are the plans for the few weeks in between. 

RW Forum SIx – 3.30 – 4.00

Posted: 27/07/2014 at 23:20

Got up yesterday and decided I would try the parkrun. Have not done it for a long time but figured that it would be fun. 

Strolled up there and got there with a few minutes to spare to find that there was no body at the usual start place.

No parkrun in sight. Must be another start location. I was debating about heading off on a 6 miler at MP when I spotted one or two people in the distance heading for the woods.

So off up the hill to the woods I went. 

And yes they were on a different start. Not sure why. When I got there they were just starting so I lost some time as I was not prepared to go and I nearly took out a little kid who was with his Dad and somehow they were not at the very back. So had to apply emergency brakes after applying the full throttle.

The normal route has this profile :

 But the route yesterday was like this with the last mile being a climb instead of a mini climb and descent :

The last climb was brutal.

My watch time was 23:01 and my official time was 23:31. I did not start the watch until just after the near collision.

I finished 42 out of 165 runners and was 2nd in my age group.

I was well and truly knackered but then decided to do 3 miles at MP.   This was probably when I felt the heat the most and I had forgot to bring water to re-hydrate after the 5k effort. Silly boy.

So 3 miles at 7:59 m/m. 

Today I decided to try the LSR the day after a hard run. It is how Hal Higdon recommends you should incorporate the MP into the training plan.

I went out with 10 -12 miles in my head at 8:30 - 8:45 pace.

Ended up doing 11 miles at 8:35 m /m. Last 1-2 miles were tough as the legs were getting tired.

So that is 37 miles this week in all. Pretty good first week of training. 

RW Forum SIx – 3.30 – 4.00

Posted: 27/07/2014 at 22:54

Carter - great running from you yesterday. Super mileage in the conditions. It was very warm by 9am down in London too. You have done the best training you could. You will surprise yourself on the day. As Nell says. The adrenalin will kick in and maybe there will not be so many cows in the way. 

Ali - 4 work days to go. Looking forward to your break before your teaching course no doubt.

Some great running at the mo. Getting the miles in nicely and enjoying it too.

Nell - great 10 miler from you this morning.

And yes I did get my running in. 

RW Forum SIx – 3.30 – 4.00

Posted: 25/07/2014 at 23:14

Did not have time to get out last night so I decided that I would get up early and go for a stroll.

Not the 5.45 that PS manages but 6.15 was not bad.

5 miles at 8:22 m/m pace and back in the door just after 7am.

It was nice to be out early but not sure I could do it regularly.

Am planning on a parkrun in teh morning and then adding a few more on at the end to get 7-8 miles at MP in.

I will then do a LSR on Sunday.

RW Forum SIx – 3.30 – 4.00

Posted: 23/07/2014 at 23:09

Nell - 3 week holiday. That must have been great. And getting a site with a running club too. Those of us with suspicious minds might think you planned the perfect holiday.

Well done for doing so much running and congrats on the GFA for London next year. Is sub 3 hours is your new target after trying it out in international territories ? 

Don't know what is going on with Garmin Connect tonight. It has transferred my running data from my watch but will not let me log in. Another issue I found out is that my watch is not storing the latest running data. It stopped on Jan 16. Must find the setting that is controlling this. If only I knew where to look .... This is where I need a 10 year old to work it out for me.

Anyway tonight I decided that I would try my usual hard hilly run at pace. I must be mad. It was a tad warm. After the exertions on Sunday / Monday I was wondering if the legs and lungs had it in them.

Pleased to say that I did manage the 8 miles at an average of 7:38 min/mile. I could not have squeezed an ounce more of performance out of me. But am pleased with that. 

This is week 1 of my marathon training. Am loosely following a plan. 4 runs minimum. Hills or interval. Tempo. MLR. LSR. I might also throw in a parkrun or a few miles at MP as a separate run. Just got to work through the weekly mileage to make sure I increase it at a steady pace and I am going to throw 3 20 milers in. 

Am adopting the Sean training principle of going with what I want to do and not stressing too much about rigidly following a plan. 

I think there is a good base. It is just a case of mixing it up, putting the miles in and adding a few races. Easy when I say it like this. 

Only thing to work out now is what I think my MP should be.

I am running faster at shorter distances than I used do. Does this mean a faster MP or actually nailing the time I was shooting for in the Spring. Decisions, decisions ....

RW Forum SIx – 3.30 – 4.00

Posted: 22/07/2014 at 20:14

You look away for 5mins and there is a mad rush of posts ....

Sean - yes the scenery on the south coast is so much different from running in London and it does give one a spring in one's step.

Great 10k from you even if you did not get that elusive sub 40mins. It is only round the corner I am sure. And with no marathon to worry about you can focus all your effort on cracking this one. 

Carter - not over here for long this time. Just dropping and heading back to work. Back over in a few weeks for a little longer.

Did manage another 7.5miles last night at 7:35 m/m pace. This was much harder on the legs than the 10k the previous night. 

Great that you have finally settled on your races for the autumn. Had a sneaking suspicion that you would do the longer stuff. I am still struggling with the concept of a training run being 25 miles long. You must be made of sterner stuff than me.

PS - good solid training from you. Seems like you are really focussed and getting those runs in. 

RW Forum SIx – 3.30 – 4.00

Posted: 21/07/2014 at 00:35

So I set off from London last night at about 7pm and made it to Kinsale in County Cork tonight just before 6pm.

Quite a long drive with a car full of noisy kids but we all survived.

After unpacking the car I decided that I needed a run.

KInsale is a beautiful harbour town on the south coast. Only problem is it is hilly. 

I set out with a plan of 6ish miles. Did not bring my garmin so had to use my phone. First time I had the volume on while running with Map My Run and was surprised to hear it speak to me after the first km. The first 3 were all uphill and I went for it. It is certainly tough starting a run and heading up a steep hill from the outset. My recent hill runs came in handy.

Listening to the phone every km is certainly interesting motivation to keep the pace going. I was surprised that after sitting in the car for so long that I was getting faster as I went. So first 4 miles I got faster each mile and then it was a case of holding on at the end as the route picked up elevation coming back home over the last 2 miles.

So 10km in 43:12 mins.

Mile splits 7:31 ; 7:04 ; 6:56 ;  6:22 ; 6:46 ; 6:52 and 6:56 for the 0.25 miles.

So 6:56 min/mile average was a good workout after a long car drive and was totally unexpected.

This is an unofficial PB for 10k. I have never run sub 45 in a proper race. 

Pretty chuffed with myself tonight. 

RW Forum SIx – 3.30 – 4.00

Posted: 20/07/2014 at 23:48

PS - Sometimes you just have to let the hair down. A night out or in with friends is just as important as a 10k race and as you say you got a good 6 miles in this morning.

You are right about those early morning runs. It is done and dusted. I just cannot force myself up at that time.

Ali - you are certainly enjoying your runs at the moment and a little paddle in the sea as well. Must feel good. 

RW Forum SIx – 3.30 – 4.00

Posted: 19/07/2014 at 14:16

Canter - great to hear that you have made the 'commitment' to run Dublin. Ricky W ran it last year. Great event by all accounts.

Great running at the running club. Sounds like it is just what you have been waiting for.

PS - a 5.45am run. Respect. 

Ali - I wish it were only 18 down here. Problem when it hits the high 20's low 30's is the humidity, otherwise it is bliss.

Good running as always. 

Not much more running from me this week as have been busy and I am getting ready to take the family for the annual holiday back home. 

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