KingKenny


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Shades Marathon Training

Posted: 26/08/2016 at 12:20

Great trip Big_G, couple of friends have been and enjoyed it. No pics of 'the' bar then?

Ian - Another pb! and finding 20's easy, running going well at the moment.

I've had a sore throat\cold for nearly 2 weeks now , only did 3 miles last week but also had a trip to York for a few days for a wedding. I've been running this week, just easy miles. I'll do 7-10 before parkrun tomorrow and have a 20 miler next week (South cheshire 20), not sure what pace to run it yet but will see if the cold has fully gone first.

Shades Marathon Training

Posted: 14/08/2016 at 09:14

Well done Cal & Jugula, sounds a decent half to do.

I wasn't feeling it for parkrun yesterday, but thought I'd give it a go anyway. Set off a bit quick and found myself almost leading after 50 meters !, settled into a pace and now just hold On for 3 laps. There's a bloke who's there every week and always runs low 20's and has nipped into the 19's a couple of times so I use him as my marker. 

Couldn't stay anywhere near him this week as he went off into the distance, damn. Wind didn't help matters, last lap was tough and finished in a slightly disappointing 20:48, not too bad but was Hoping to go under 20:30 at least. The other bloke did a 19:52, if only I could have stayed with him. Caught up with Ian after, who wasn't feeling it either. Always next week

Had a great walk with the dog last night along the beach, he had a bit of fun in the sea and playing with some other dogs. Followed up with fish and chips, the best on the Wirral for me (parkgate if you're wondering Ian). 

Shades Marathon Training

Posted: 09/08/2016 at 09:40

Good you're feeling better Shades. House hasn't progressed much in terms of actual work on it, but we've been doing plenty of other stuff, never nothing to do!. Planning permission still hasn't come through and we're in the middle of getting roof quotes, with a few other bits included we're looking at 20k! ouch. Next big job is the porch rebuild & then kitchen. After that it's just room by room really. Easy

Never easy to start those runs Ian, but you normally feel better for it once you get going.

Did a lovely 7 miler last night, nearly all on trail and coastal paths. Here if you want to see the route Ian - https://connect.garmin.com/modern/activity/1294553668

Shades Marathon Training

Posted: 08/08/2016 at 09:22

Great running Steve, well done. Looking forward to the report.

Summer (if you can call it that) colds are indeed rubbish. Hopefully a short lived one so you can crack on.

Not ideal Cal!, funny though (sorry), and only 12 secs from a pb.

I managed to get out the door just before 7 on Saturday & did just over 12.5 before arriving at parkrun, had a couple of minutes so walked around a bit to keep moving and then ran at a steady pace, 25:28 which I think is about 3:40 marathon pace. Then did a run home to make it 17.

So not an ideal long run with the two breaks, but not bad for me . After that, I did some painting for a couple of hours and then took Arlo on a ~8 mile wander. 

Shades Marathon Training

Posted: 05/08/2016 at 10:39

Shades - I read something yesterday based on HR, basically when your HR is back down to say 120 then you go again. 

Liked the audio Big_G, much more interesting than the M56! I've now got the funky gibbon song in my head though

Cal - Wow!, you really are an addict. I think you've just about ridden more coasters than Shades has done Marathons.  Do you have a favourite ? and there's so many different types now from the original type of coaster. Worst bit for me is the slow climb up (love the noise though) as I'm not good with heights without speed.

Iain - Sounds a fun relay, at least you should know what position your team are in before your run. Looking at last years results there were 68 relay teams and 6 of those had sub 3 marathon times, quickest being a 2:36! (team finished 5th though). So if you have a strong swimmer and bike then in with a shout with you running around 3.

Just over 3 miles with the Dog this morning, I was up early enough to drive 10 mins up the road to go for a completely off road run. So Arlo was off the lead. Couldn't have gone any better, he's so good when there's few distractions. He just bounds around, but is always aware of where I am and doesn't go off far, unless he sees something. There was a rabbit this morning that he had a mad minute over, but was soon forgotten. I just carried on running and called him and he came flying past me Very enjoyable when he's like that and we were both happy afterwards.

Hoping to do 10-14 before parkrun tomorrow, will see what time I wake up. 7 weeks until Loch Ness doesn't sound very far away.

Shades Marathon Training

Posted: 04/08/2016 at 15:16

Nice 20 there Ian, always a struggle mentally as well. Certainly windy out there. Great for confidence once done though.

Recovery did feel a touch long, maybe 90secs would be better for 400's. Went on the safer side so I had more chance of completing the session without going ever slower on each one! 

Shades Marathon Training

Posted: 04/08/2016 at 10:59

Glad you enjoyed your Hols Cal, which theme parks did you get to ? I love coasters as well.

Good luck with the Ultra Steve.

Keeping that line going upwards is the tricky bit Ian , great progress.

Worth waiting for the report Mamafox, had me laughing. I can almost picture Mr Fox being a bit upset about nothing to fix along the way. I've had so many cars like that, and had to take a few tools/spares with me. I'm curious about the Lime green girl as well. Drugs test sounds stressful, I'd hate all the hounding straight after a marathon.

Have you tried Sloe gin ? ,I don't like gin but SLoe Gin is lovely. I quite like my rum at the moment, goes nicely with a decent Ginger beer. I'll drink most things though .

Did an interval session last night, only other time I've tried intervals was just doing a flat out 1 min with a 1 min rest and repeat. So i thought i'd actually program the watch for the session, which was a 1 mile warm up, 8 x 0.25 mile (400meters ish) with 2 min recoveries and then a cool down.

Didn't really know what pace, so decided on a bit quicker than my 5k, so roughly 6:30 = 1:45 per split. I wasn't looking forward to the session at all, as I really struggle with a fast pace on my own.

Nice gentle warm up and then onto the first one, quick glance at the watch to check pace and surprised to see low 6's so I eased back a touch to keep it around 6:30 which felt good. 1 down, not too bad. 2 min recovery went so fast and off again. First 2 or 3 were ok and was actually enjoying it, next couple were tougher and then easier again. Felt I could have done more at the end but stopped at 8 and than a mile easy back to the car feeling quite pleased with myself.

Splits 1:37, 1:37, 1:39, 1:35, 1:36, 1:37, 1:36, 1:36 . Around 6:25-6:30 pace.

Garmin link - https://connect.garmin.com/modern/activity/1286720675

I need to do some more reading on intervals, as I don't really know what I'm doing!. Confusing around pace / rest / how many / distance etc. It's a start though.

Shades Marathon Training

Posted: 01/08/2016 at 09:54

Great run on the 10k Ian, with consistent training over the next year I can see you knocking plenty more off that. Was it just a month or so a go your 5k time was around 22:30? and now you've just done two of them back to back

1:40:05 is my current pb (done in Jan this year - 4 Villages) and I reckon you'll be around that with the long runs you've been doing. I need to race more halfs / 10k's. 3:45 is my Loch Ness target - IF I've done the training!

Arlo doesn't need speed training , he's got plenty of that. Obedience training is what he needs. We'll get there hopefully, showing signs of improvement, but once he's distracted (just about any animal that moves!) he's not listening to anyone. Still young and foolish.

Long runs, what are they for ? , I'll hopefully do at least 12 before parkrun this week & then a mile home = 16

Big_G - Can't quite picture doing IT in the jungle!, good luck with that. 

Shades Marathon Training

Posted: 31/07/2016 at 12:12

Looks stunning that Big G, not too far from Hanoi either. 

Going to take a lot of work to go sub 20, only 1 of my K's was on target and that was the first one. Going to start doing some 400's at target pace and see where that gets me. Don't like the sound of that session already!

Shades Marathon Training

Posted: 30/07/2016 at 19:17

Don't be wasting those sloes mamafox, get making sloe gin with them. We found a field full of them but the farmer chopped them all I wasn't impressed. 

20:35 at parkrun today, happy to be well under 21 again and I think it's my 2nd fastest time. Hard work though. Then took Arlo for a 3.5 hour walk, did a little exploring and he's much better at getting up and down steep banks than me! He even went up and down a few times just to prove a point. Must have done about 10 miles. He's been quiet all afternoon

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