knight rider

Latest posts by knight rider

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Sub 3h15

Posted: Yesterday at 13:08

Good news G-Dawg, but don;t be tempted to race tomorrow if you only plan to run slowly. It's a good feeling to be running, holding back knowing you can go faster.

Look like  good weekend 00-52, do you get your t-shirt tomorrow too?

Sounds like you have some good options Leslie - I'd go for some MP miles at the end/last 10k.

Great paced run Gul.

Nice bit of mileage RFJ and well fitted in t the day.

A decent paced run Slokey.

7 mile progressive last night with a 2 mile warm down tagged onto the end for 9 in total. First 4 were progressive going from 7.33 down to 6.06, then 3 miles @ 6.40 av pace. Looking forward to my last 20 miler this weekend then taper time!

Sub 3 Tom: #asics262

Posted: Yesterday at 09:00

Quality fartlek session Tom and wise to only do 2 sets. Some wise words from Steve. I think you have more than bagged enough quality and consistent weeks of training over the past few months to see you through.

You've had a brilliant couple of years Malcs with your progression. I was in the same position and couldn;t get under 3.25 for the marathon. Then was lucky to do this competition 3 years ago and it introduced me to a different kind of training. I think a Ruth thread would be excellent!

How's the back now Steve, is it easing?

7 mile progressive last night with a 2 mile warm down tagged onto the end for 9 in total. First 4 were progressive going from 7.33 down to 6.06, then 3 miles @ 6.40 av pace. Looking forward to my last 20 miler this weekend then taper time!

Sub 3 Tom: #asics262

Posted: 25/03/2015 at 23:27

A good pace plan there Tom and comfortably pace 11 miler too.

I've found my eating pattern has changed a bit Malcs. I tend to do all my running during the week at night and this means I don't get to eat my dinner till 9pm (sometimes later!). So I've found myself eating more mid afternoon snacks. For example this afternoon I had a yogurt, 2 x buttered teacakes & a banana. As tonight I did an easy paced 8.00m/m 14 miler, so I knew I needed something before doing that even at a comfortable pace.

Sub 3h15

Posted: 25/03/2015 at 13:27

Gul - Manchester is 19th April

Slokey - Good pacey running in the bank

Great Parkrun & weekly mileage Leslie

Well done on your Ultra BikeIt, I'd doubt if I could go that far in one go. hope the blisters have eased.

Brilliant time in the Bath half Jools - still a good bit of form! And brilliant time too Wool.

G-Dawg - fingers crossed it is just a niggle and not too serious.

Badbark - that;s a very impressive month of training the bank. Well done on your HM PB.

Been busy the last week, but did a time on feet 23 miler on Sunday @ 7.52 pace to take me up to 67 miles for the week (my biggest weekly mileage). Monday night did 3 x 2 mile reps and last night 6 miles in av 6.40 pace. So I'm hoping my speed endurance is heading in the right direction.

Sub 3 Tom: #asics262

Posted: 24/03/2015 at 23:01

It's still amazing how many gels you see at the start of marathons on the ground in the first mile.

Great reps there Tom - very consistent!

RW F7 – Searching for 3:09

Posted: 24/03/2015 at 13:15

Great that you've got a 19 miler under your belt Rich - shows you've got some endurance still in you. Some sensible advice there from Dave too.

I managed an easy paced 23 miler on Sunday in 7.52 av pace which felt comfortable (if running for 3 hours can be called that!). Just got one more 20 miler this weekend, then it's taper.

Sub 3 Tom: #asics262

Posted: 24/03/2015 at 11:32

I usually put a bit of vaseline at the bottom of my back too to stop any chaffing. Probably best to try it out a few times with the gels in to get used to how it feels and also practising getting the gels out okay.

Sub 3 Tom: #asics262

Posted: 23/03/2015 at 23:45

I usually wear 2 belts Tom and carry 5 gels. I have one belt at the front and one at the back, that way it splits the load. Blimey, only 3 weeks left, I like Steve's advice! Make sure you avoid contact with anyone that looks remotely ill/coughs etc.

Had a good 3 x 2 mile speed endurance rep session tonight, which felt daunting on the way to the Park, but was okay once I got going. Average paces were 6.16, 6.12 & 6.09

Sub 3 Tom: #asics262

Posted: 23/03/2015 at 13:50

Glad the calf held up well Tom. Interesting point from Ruth regarding the gel on 160 minutes (makes mental note!)

Wow Malcs - what a half marathon PB! Shows all the hard work is paying off. Re the food, I tend to feel hungry late afternoon and late night too., but try and steadily snack during the afternoon, like fruit & yogurt etc. I think I might need to drink more water?, but I have about 4/5 cups of green tea during the day so should be hydrated.

Brilliant PB too AndyV. I wouldn't dismiss a sub 3 with that current form.

Golfer - you are consistent. I did the same 3 years ago with 2 seconds separating the 2 half marathons.

Big PB Jim - looking good for a sub 3!

Brilliant time too Roundman at Reading especially the latter 5k splits. Shows good speed endurance to pull that out late in the race.

A good 24 miler from you Steve with your bad back. I think a lot of people would have stayed at home.

I may be on the cusp of a sub 3, but I'm going to go for it again and hope the extra endurance (and gel @160 minutes) will help this time round.

Sub 3 Tom: #asics262

Posted: 21/03/2015 at 23:43

Good luck on Sunday Malc, have a good race.

Hope your long run goes to plan Tom. Thanks for posting up your diet and you carb load too - very interesting. I'm finding I'm hungry a lot these days and even more so after reading that!

Shame you'll miss that long run Steve, but 1 missed run in 6 months isn't that bad. Will you be back to running early in the week or have another appointment with the osteopath first?

Not seen any Rugby today as very busy. Did a good long run this morning of 23 miles in 3.01.06, av 7.52 pace. With the exception of 1 forced traffic light stop at 5.5 miles, it was all uninterrupted running. Definitely helped by the 7.00am start and route along country roads, canal paths and parks.

1 to 10 of 3,854

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