knight rider

Latest posts by knight rider

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Sub 3h15

Posted: 19/11/2014 at 13:18

I guess the consistent weekly mileage is probably the key Jools

Nice bit of hill work Poacher, just as well it was only 3 reps!

00-51, I'm sure you'll find a race....

Good early morning reps Birch, I can;t function that time of he morning.

6.5 miles at the Club last night when I wanted to take it easy, but got sucked in and av pace worked out at 7.15m/m.

Sub 3h15

Posted: 18/11/2014 at 13:56

Sad to hear Knight Rider creator Glen Larson has died, a show that gave so much on Saturday nights and also predicted the future too!

Sub 3h15

Posted: 18/11/2014 at 13:53

Congrats on the great racing at the weekend esp Jools 10k PB (and 00 junior too).

And WOW, what a 10 mile time !! Certainly a defining race time at any age, but moreso at 50

Great impromptu marathon Poacher and a very respectable time. How did you pace that one, were you consistent on the mile splits or did you try and do lap splits?

Good weekly mileage Leslie and brilliant accumulative weekly training Birch!

Good comeback miles Abbers, slowly and surely.

Brilliant blow out time TR @ Gosport

Interesting about your training Jools. Out of the those consistent 60 - 70 mile weeks, what kind of pace would you be running at?

Take it easy 40 minutes

My first 50 mile week for a while last week with a 16 miler & Parkrun Saturday and an XC race on Sunday. The XC was a muddy and hilly affair (aren't they all), but I think the previous days effort dampened my race.

Roll next Sunday for Maravan!

Sub 3h15

Posted: 15/11/2014 at 11:16
MsE If you had a 20 miler planned by then in your training then I would use it as a training run. I know Martin H does this and runs it progressively, stepping up the pace in 5 mile chunks so you are running the last block at MP. Ive heard of people racing 20 milers, but then it affects their marathon time.
16 miles this morning with a parkrun (21.13) after 9 miles.

Sub 3h15

Posted: 14/11/2014 at 22:38
Good luck with the weekend races OO, Sloakey, Poacher (which marathon are you doing?) and PMJ.
Planning on a parkrun sandwiched near the end of a 16 miler tomorrow, then it's a league XC race on Sunday.

Sub 3h15

Posted: 13/11/2014 at 23:53

Oops, looks like I have accidentally entered the Maravan (just the 1 day on the Sunday)

Got no idea what target to go for, but sub 3.30 sounds like a good idea as endurance is a bit lower than when in full training.

Sub 3h15

Posted: 13/11/2014 at 15:35
PMJ - There is an option to run either Saturday or Sunday or both days. Places are limited to 40 each day which is odd. Only 3 places left for sunday at the moment.3.8mile loop x7 round the caravan park (biggest in Europe) With views out to the north sea. I think it's their first time so maybe more places next year? Still not completely ruled it out but head says too much financially at this time of year... unless I click enter by mistake!

Sub 3h15

Posted: 12/11/2014 at 13:30

Everyone is different 40 minutes as you have proved. Sub 40 umst be there for the taking given a decent course & right conditions

Good paced 12 miler Gul - still looking good

Fastest run in 3 weeks last night at the Club with 7 miles @ 7.04 av pace sandwiched between an easy 1.6 mile “jog” there and home.

Maravan might be off as it works out at £100 for entry, petrol, B&B etc. So a bit hard to justify when I'm not actually training for it.

Sub 3h15

Posted: 11/11/2014 at 13:31

FINgers - your advice is spot I'd say regarding the half marathon time and 40 -50 miles per week to have a good stab at 3.15. I would however say that a sub 40 10k is a good benchmark and indicator for a sub 90 minutes half. Blimey a 24 week P&D plan - that's commitment!

I'm tempted by a Maravan in a couple of weeks (marathon around a caravan park) but haven't done any training, but could be a good base mileage occasion!

4 miles @ 8.10 pace last night

Sub 3h15

Posted: 10/11/2014 at 15:48

Good Parkrun Birch - 75 is there for the taking

I personally don't think you can run all year round doing the same each week as I think there is too much hard running and your body naturally needs to step back a bit, but to build up a base mileage at the same time.

I'm sticking to the base mileage at the moment and running at 8 min pace and then just 1 run each week with some lactic threshold or lactic shuffles. Did 13.1 miles last night at 7.55 av pace, although mile 11 - 12 was at 6.36 pace just to shrug off a guy who cruised past me!

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