Carl D

Latest posts by Carl D

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RW F7 – sub 3.30

Posted: 29/01/2015 at 22:23

ktkt - I also find runs with alternating paces a challenge. You have to really concentrate to go into a different gear and slow right down. But they are a good workout.

Agree with TR. No point in trying to catch up. Enjoy the skiing and you will not loose any fitness as you work the body in any case.

8 miles for me tonight in the cold which included a nice hail shower. $ of the 8 m miles were at circa 8 min smiling which is my current notional MP. Time will tell if this is the right MP for me or not this year.

Keep safe out there with snow / ice etc on the ground.

RW Forum SIx – 3.30 – 4.00

Posted: 29/01/2015 at 22:15

 Garmin charging cradle is playing up again. After being good for so long it has run the charge down in the watch twice now in the last week and is not charging it properly. So the other night I had to use my phone and MapMy Run which is not a favourite for me. Tonight I had to go to the other fallback of my old Nike+ watch. It worked even though the clock was on a differentness timeworn altogether but it will not transfer the data.

Going to explode me thinks.

Anyway positive thoughts now. 

PS - I guessed that you would not be taking the stay in bed option but seriously going out running before  the street lights turn on. You must have a few screws loose. That is real dedication to the cause indeed.

Nothing wrong with being middle aged. Happens to us all.

Canter - it was mixed weather. Had a hail storm. It was very cold and then the skies cleared making it colder. 

A foot of snow Carter. My kids would be delighted with that. Good run from you today. Week 1 training going well so far. 3 runs completed. 3 more to go. 

This is a higher mileage plan than I normally run and the 6 days a week will require 1-2 days running at lunchtime at work. Planning this in from next week. However if I miss one of the 6 mile easy runs during the week as I cannot fit it all in I will not stress at all.

So 8 miles for me today with 4 at MP. As I was using the Nike+ watch I was not really sure what the pace number was recording. So I was sorptive running blind. After the first 2 miles I was just adding 8 mins onto my time and checking where I was at the half mile point to see if I was on track. It sortof worked too which was remarkable.

My splits for the 8 miles were :

9:15 ; 8:52 ; 8:03 ; 7:58 ; 7:55 ; 7:58 ; 9:21 ; 9:27   This was slightly harder than I was expecting it to be. But feel fine now.   Ali - Well done on your 8 miles today. Good progressive run.    If it were me, running this early into your training, I would use it as a training run and not go all out. You will end up putting too much pressure on yourself going all out and then if it does not come off be disappointed with yourself which would be all wrong.   Run it at MP and use it to test your fuelling strategy and all that jazz. Much better option IMO. 

RW Forum SIx – 3.30 – 4.00

Posted: 29/01/2015 at 15:41
Liking it Canter.

Some lovely sleet showers going on here at the moment. But 8 miles beckons. Do not mind the cold and can bear the wind but hate cold and wet.

Ali - thank goodness I read that all wrong as otherwise you would have been officially declared mad.

PS - so they decided to let you in!!! Obviously did not check out your looney running acquaintances then.

RW F7 – sub 3.30

Posted: 28/01/2015 at 23:45

Sense - that was a very quick 3.9 miles last night. Again ! As others have suggested if you can translate that speed into something on race day you could smash the 3:30 mark. 

Planning an 8 mile run tomorrow night with 4 miles at MP. An easy 6 miles for me tonight but it was bitterly cold especially with the wind.

RW Forum SIx – 3.30 – 4.00

Posted: 28/01/2015 at 22:08

Canter - The Yasoo 800 thing is interesting. Apparently if you can and have run a 3:15 marathon you should be able to run 800m reps 10 times at 3:15 a pop. However being able to run a 3:15 800m 10 times does not guarantee that you can run a 3:15 marathon. However it is a good indicator of form / potential. Then it is down to endurance. Building endurance to run 26 miles at a consistent pace and at the pace you want to in order to achieve a PB is not easy as we all know only too well. If it was so many more would have achieved their aspirational PB.

Very deep for a Wednesday night.

Great 800m intervals from you. That is going some and they were pretty consistent too. How long did it take you to recover from them ?

PS - that is some weather they are having in NY State. You are going to have one hell of an experience there for sure. If we think it is cold for running over here I wonder what you have to wear over there to make sure you survive a run without getting frostbite !!

So did you have a mental day today or take the bed option that you suggested ? 

Washwood - when are you going to upload a picture or something so we are not looking at the black square ?

Ali - How can a 15 miles session on the bike be a cool down session ? Sounds like you had a great workout and are still managing to combine the running with solid gym work.

Canter - Not sure about the charity running in US. Nowhere is as big as London when it comes to donning a costume or carrying  washing machine !! 

Tonight was bitterly cold out there. 6 miles completed at an EASY pace of 9:02 min miling. Had to concentrate to run it at this pace as it would have been no problem to slowly run faster. It was pretty even paced throughout which is a first for me.

Tomorrow night is tempo night but we have light snow showers forecast for about the time I intend to be out there. 


RW Forum SIx – 3.30 – 4.00

Posted: 27/01/2015 at 21:56

PS  - when do you plan on checking yourself into hospital ??? That sounds like a crazy day you are going to have. Slow down before you have a coronary. 

RW Forum SIx – 3.30 – 4.00

Posted: 27/01/2015 at 21:54

Nell - you must be mad going for a run before leaving for work at 7am. That must mean running at 5am. Middle of the night. Crazy.

So this week I am following the Hansons 16 week 45-60 miles per week plan. As I started with a rest day it will be a straight 6 days of running until Sunday.

The plan for this week is:

Today 6 miles Easy  - Completed 6.23 miles at 9:03m/m

Tomorrow 6 miles Easy

Thursday - 8 miles Tempo (2 miles w/u; 4 miles at Goal MP; 2 miles c/d)

Friday - 6 miles Easy

Saturday - 6 miles Easy

Sunday - 13 miles LSR

My training paces are as follows :

 So a nice easy week to start with.

RW F7 – sub 3.30

Posted: 27/01/2015 at 00:19
TR wrote (see)

Carl - vlm is dangerous with bottles being discarded and runners veering about.

TR - I have run vlm before and I thought that last year it was much more crowded than normal with much more jostling for position. One chap stumbled on the timing mats at 5k and nearly had 10 people fall over him. But maybe as I was running to plan I was further advanced than in previous attempts. Back in 2012 when I ran it, I did have an issue with a discarded lucozade bottle that landed right under my heel as it was coming back down to strike the road. Very painful as I ended up twisting my hip. That was at 9 miles but I still finished.

Will not have that kind of issue at Richmond Park as there will only be 4000 / 500 runners. 

RW Forum SIx – 3.30 – 4.00

Posted: 27/01/2015 at 00:04

I followed Carter's advice and started my marathon training with a rest day. 

RW Forum SIx – 3.30 – 4.00

Posted: 27/01/2015 at 00:04

Ali - I am doing Chicago in October but also doing Richmond Park in May.

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