Latest posts by mattywarr

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Overdone it?

Posted: 07/11/2014 at 11:17

Skinny - that sounds like good news!

Charlie - I concur!

Had to drive back to somerset last night making it a lovely 16 hour day and no time to run. Missus had a non serious car accident but it was her first ever and was quite shaken up. Acxtual damage to the car was miniscule and most of it rubbed off with my thumb! Just a little scrape. Meant I didn;t get to run though, dammit!

Overdone it?

Posted: 06/11/2014 at 17:02

Ha ha, to each their own

Tommy - I am not fussed either way Though our old ED was a bit OCD about that stuff...

Moving on!

I've just realized most of my post got cut off thanks to me putting a less than symbol. Doubt it was anything too profound!

DT - I'm of the opinion that quality sessions can only improve you unless you do too many. But then again maybe laying off them and letting the legs recharge a bit may provide greater benefit. Like lou, i have no experience to vouch for effectiveness!

Overdone it?

Posted: 06/11/2014 at 15:42

Ha - You can all slag off parkrun all you like as long as you don't mind me arguing the point and evangelising about it in an attempt to change your minds

DT and Mace - Maybe you are right - perhaps if I backed off my easy runs and dropped my steadies for easys I may have more int he tank for my sessions?  I just figure one way of getting used to running faster is by running faster? 

Interesting thoughts on pacing zones though. I'd agree that Recovery

Overdone it?

Posted: 06/11/2014 at 13:25

Skinny and DT19 - This is a typical training week at the moment. Its not massively focussed on anything specific as although I am racing a 10k in December I'm really ticking over with general training until i start my P&D program 2nd week of december.

It doesn't apply this week though. I work in Birmingham 2 days a week, usually Monday and Tuesday, though this week its Thursday and Friday. 

Sunday: 12-15m Long Run
Monday: 5-6m Easy run
Tuesday: Club Run/Steady Run 6-8 miles (Depending where I'm working)
Wednesday: Easy/Steady Run 6-8 miles(Depends what I did on Tuesday - Club runs tend to be stop start so I class them as Easy) 
Thursday: 5k Intervals with a group (Session alternates each week, but ranges from 12x400s to 5x1k, with a mile easy either side of the session) 
Friday: Rest
Saturday: parkrun or Tempo Intervals (This week its 3 x 15mins @ Threshold, 4 min jog recoveries with a mile easy either side tow arm up and cool down, which normally brings me in at about 9 miles)

I know I shouldn't really do My Tempo/LSR back to back, and in a perfect world I'd do the Tempo on a Thursday (And I do when my work schedule allows)

My training paces I take directly from McMillan to get the zones then I work within those. 

Easy is 7.45 - 8.45m/m (I am making a conscious effort this month to try and make them just below 8

Long run pace is between 8 and 9. I try and aim for 8.15 if I can.

Steady is 7.30 - 7.10m/m

Tempo is 6.50 - 7.10, with them approximating threshold at 6.55

5k interval paces I try and aim for about 6.10m/m, which is just a bit quicker than my sub 20 5k target pace

If anyone wants to add me on Garmin Connect or Strava, feel free

Any advice on training gratefully received!

Charlie - Cheers Its been most noticable for me in the last year. Its plateaued a bit now but want to push through to my end goal. Congrats on losing a stone though, thats still a huge weight to shift and makes running so much easier!

Overdone it?

Posted: 06/11/2014 at 09:46

Ha Dan!

I've also heard good experiences with a strap for PFS, though no experience of it personally!

Weirdly Tommy, it was milder here in soemrset this morning. I had to leave to drive to Birmingham at 6am and had no ice this morning, but yesterday was a scrape fest.

I think last night's easy run was the first run where I've really felt the effects of the last training cycle. It was 6 miles in my easy pace zone, and was trying to keep it a smidge under 8m/m - which I achieved pretty effortlessly over a relatively tough route I use for benchmarking. Felt effortless and finished feeling very refreshed. 7 steady miles (Around 7.20m/m) which will be a bit more of a test!


Overdone it?

Posted: 05/11/2014 at 16:38

Don't give anyone ideas... I'm dreading what the rest of the team are going to dream up for my stag run next year yet alone giving them this sort of ammunition...

Moving to Beaminster, Dorset

Posted: 05/11/2014 at 16:28

I run with Yeovil a good friendly bunch but about 15 miles away from Beaminster. We have an excellent beginner level group to get you started I know a few from Maiden Newton and they are splendid too but smaller and I'm not sure on their beginner groups.

And if you fancy coming to Yeovil Montacute parkrun on a Saturday morning you'd of course be more than welcome! I'm the Event Director there and its a lovely National Trust off road course

Overdone it?

Posted: 05/11/2014 at 16:19

The next challenge will then be to complete a race complete with a weight-loss-equivalent-person as a piggy back!

Overdone it?

Posted: 05/11/2014 at 15:38

Thanks all for the welcome!

Yeah I stopped frequenting the thread (And the forum in general) over the last few weeks due to some time commitments and noticed a dip in motivation so thought it best to strike up a new interest! 

I think part of it is "training" in the (virtual sense of the word) with other people aiming for similar goals makes it easier to judge how well sessions are going. That and I didn't really want to keep going back to the thread with "Hey, check out my new PB" it sounded a bit like I was showing off, which I wasn't. 

Its a bit like at the club. There's a group of faster runners there I have yet to have the balls to go out with as I know it will be pushing the envelope of my comfort zone, whilst also secretly understanding that's exactly what I need to do!

Muddy - Sorry you'll have to make do with your recent Gold performance for HM! Nice work! I'd happily lop off a couple of inches for  some of those times. 

Just not "THAT" couple of inches, not sure that would help much...

Overdone it?

Posted: 05/11/2014 at 13:17

Hi all, is there room in this thread for another? Been reading up on the thread and some of your times are phenomenal!

I'm Matt, 6'4", I'm turning 32 on Monday and I'm 14st 8lbs at present. I'm from Yeovil in Somerset and I am the Event Director at the Yeovil Montacute parkrun, and I am a member of Yeovil Town Road Running Club.

I was previously posting in the Sub 50m 10k/Sub 1.50 HM thread and they pointed me over here after my times took "Golds" over there hope you don't mind me joining the thread?

A bit of backstory, I used to be 22 stone, got that down to about 17st before starting running 2 years ago. Its only in the last 11 months that I've seen significant improvements in my running, Training for the Paris Marathon I shed a bunch of additional weight, trained more, with greater consistently to this year run Paris in 3.59.36 at a weight of 15st5 (My only Marathon, therefore a PB) in April.

An increased mileage and decent sessions including structured speedwork has gotten my times down to the following.

5k: 20:46, 10k: 43:36, 10m: 1:10:27, HM: 1:35:57

I have some slack in my 5k and 10k times to cut out, and my goals for the end of this year are sub 20/42 respectively which i hope to get. I'm running about 40-50 miles per week across six runs a week.

I've found the forum to be really helpful in gaining and giving advice and sharing experiences has really been a motivator. It has the additional benefit of letting me talk to other people when my missus gets bored of me banging on about running!

My goals for next spring are to go sub 90 for HM (Targeting Reading for that), Sub 3.20 for the Marathon (Manchester) and then sharpen up my 5 and 10k after that. I also want to lose some more weight in the lead up to Manchester to reach 12st13lbs which will help me achieve those goals.

I have no real distance preferences, I just love to run and just want to keep steadily improving.

Hope I can contribute here


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