mace


Latest posts by mace

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Overdone it?

Posted: Today at 11:06

@ knee stumps

I'm surprised that you'd risk feeling weary and a tight achilles with a 5k session so close to the start line, Skinny. Sounds like the sort of stupid thing i'd do rather than the sensible swap you'd initially planned. I hope it feels ok tomorrow.

It was blowing like a blowy thing this morning and as i lay in bed at 5:45 contemplating a 2 hour run, i remembered that i may be racing a 10 this Friday so off to my trusty old treadmill i went and sweated out 90 mins with 5-10 mins at MP to break the monotony of breakfast TV About half an hour later i nearly got blown off my bike on the way to work which nicely justified the treadmill run.

EDIT : I'm not sure how exactly the wind managed to nearly blow me off as i was drafting behind my 13 year old son at the time

Is this do-able?

Posted: Today at 10:50

If you're used to 20 a week i wouldn't push to more than 25 and off your 4 days would suggest something like

Tues   5 easy

Thurs  6-7 quality session including a good 2M w/u and at 0.5M c/d

Fri      3-4 recovery

Sun    10 easy

I'd say 12-14 long run is a bit much for your weekly mileage and not necessary for a 5 miler

If you can get 3-4 miles of quality in the Thurs session that should be sensible at around 12-16% of weekly mileage. General guideline is that quality mileage shouldn't be more than 15% of total mileage.

Overdone it?

Posted: Yesterday at 13:47

Anyway, back to business

10M on the treadmill to avoid the wind and the dark ( bit of a shock this morning )

HR av 127.3784 bpm

Stride Length 1.3229mtrs

Vertical Osc 11.64

Perspiration - about a 50 gallon drum full

Followed up with 3 mins front plank, 2 x 90secs side plank, 1x 90 sec back plank all off 20 push up recoveries

Overdone it?

Posted: Yesterday at 13:44

Overdone it?

Posted: Yesterday at 13:42

One of my dogs was sick in the garden yesterday and it looked just like that.

I'm being serious

Overdone it?

Posted: Yesterday at 13:35
Oh, how rude of me not to welcome you back

Welcome back Fatty

X-post : hang on, scones with gravy !!????

Overdone it?

Posted: Yesterday at 13:13

Well the table was updated when i put on 100 stone so .....

Twice a day training? running doubles....

Posted: 29/03/2015 at 11:33

I can only find the one Stevie G on PO10 and i'm pretty certain she's not you, SG

Overdone it?

Posted: 29/03/2015 at 07:43
Yep, that seems pretty good to me, quite stable over 12 miles.
177 is the most I've seen in a 5k and I suspect my max is about 185 having seen 183. It bugs me not knowing for sure and I'm tempted to have a go at the tests that Tommy did a little while back so I can sleep better at night

Overdone it?

Posted: 28/03/2015 at 21:23
Muddy - a piss is just about enough warm up for me

McF - for my first I averaged 156bpm which is about 84%, and second was just under that but I had to ease off so as not to poo myself. 88 sounds a bit much to sustain for 26.2 but of course it depends on how reliable your max is ? Was your HR relatively stable ? If so, I'd say that's a good sign, not so good if it's drifting.

Not sure how the post about Skinny got in there as I posted that a while ago ?
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