Teknik


Latest posts by Teknik

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2016 Marathon Training Thread

Posted: Yesterday at 14:04

Stewart sorry to hear about the recurring calf problem, hopefully you're on the mend now

Ollie nice 5k time, especially after the race the day before ! 

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6.2m for me in the rain this morning, 8:25mm pace.  All ok here

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Upcoming Races

02/7/16 Serpentine 7k Handicap Teknik
03/7/16 St Magnus                      Other Half

Good luck OH !! 

HADD Training Method

Posted: Yesterday at 10:32

Kevin - sorry to slightly disagree with Shades but the Hadd doc starts you off at "75%maxHR or lower". 

I agree your real max is probably 5 higher than your parkrun sprint finish. 189 x 75% = 142.  In the early weeks this will be incredibly slow and you will lose form, and in one of the other links posted at the start of this thread, Hadd said don't go slower than your 5k pace + 3mm.  So say your 5k pace is 6:45, don't bother going any slower than 9:45mm.

You need to get out as often as possible and just jog slowly - once you've had a few weeks of 40 - 50 mpw you'll find your HR drops like a stone.  Then start focusing on running sub75% maxHR...and after that throw in some recovery jogs at sub70% max.

2016 Marathon Training Thread

Posted: 30/06/2016 at 20:46

NN I'm now living in London most of the week, so I've joined Serpentine RC - great club with plenty of sessions to chose from. Nice easy 5.5m and hope you enjoyed the class

Ollie nice total for the day and cracking 10k pace too

Cal there are 1800 members, and so far I could recognise maybe 5 people!  Nice easy 6.5m, take care with the cold

Welcome to Blighty, well done on getting out for the run.  Race list updated...

Stuart excellent club session !

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legs a bit sore after back to back hard days, so just a 2.6m recovery bimble for me tonight

2016 Marathon Training Thread

Posted: 29/06/2016 at 20:34

NN nice long swim yesterday, and nice double...oops single... run today

Stuart well done on the hilly 12, nice pace.  Ice the knee...

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Another Serpentine club session tonight, 8.5m with 7m at MP.  Actually found two guys who wanted to keep even splits, so very happy with the run.  HR still above where it should be for "MP". but I think it's just down to my lack of miles and lack of long runs in particular.  

2016 Marathon Training Thread

Posted: 28/06/2016 at 21:13

Ollie nice easy 6m, and well done on getting through the 8m today - hayfever?

HM thanks

Cal sounds like a nice 4m today

NN ignore the nay-sayers; good going on that 16m with some MP

yellow sensible idea, hope the shins ease up quickly

Stuart nice club session, hate to think how fast you ran the hard bits! 

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Club sesh for me too - short jog warm up from the Tube, 4 x (600m @ 10k, 600m at 5k) off 90" rest.  Started in the pouring ran, glad it eased off. 

2016 Marathon Training Thread

Posted: 27/06/2016 at 16:35

MG get well soon

Gaz nice 6 miler and well done on the week's training

Sub17 big list but I think not downing a bottle of wine the night before would be the best advice!

Ollie nice 17 and well done on 65m for the week

Stuart good effort on that 16 miler

Cal nice report and well done on the result

HM thanks

yellow pb !!!! Nice going

NP I hope Buddy gets better soon. Well done on the silver at the 800m

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Another lazy week - 33m - so that's the extra week on the plan wasted.  10.9m MLR this morning, bit hot and close here, so it was a bit of a struggle.

 

2016 Marathon Training Thread

Posted: 26/06/2016 at 10:55

Sorry for late post...

Weekend Races

25/6/16  Arran  Tricialitt
26/6/16  Thame 10k   yellow52
26/6/16  Torbay Half  Night Nurse
26/6/16  Harry Hawkes 10m  Cal Jones

2016 Marathon Training Thread

Posted: 23/06/2016 at 21:44

Gaz welcome back - nice tempo session

Ollie glad you had a great night - hope the 6 went ok

Sub17 good luck with the new mara attempt

HM thanks

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Feeling a bit under the weather here, so just a very tired 2m recovery run for me tonight.

 

2016 Marathon Training Thread

Posted: 22/06/2016 at 21:21

Ollie nice 4m @ LT, and well done on the 12m today. Enjoy the ELO concert!

Stuart well done on getting the 5 done

Stewart nice to see you out running, take it easy

Sub17 nice 3 hr bike session

Cal well done on the morning's 3.8m - yay for the oven repair man

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8.5m tonight with the club, with 7m at MP.  Really hot and humid here.

2016 Marathon Training Thread

Posted: 21/06/2016 at 20:34

Ollie nice easy 5

OH a quadruple training day ! Well done

HM thanks

Cal well done for pushing on with the 5m

Stuart nice steady 9m

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4.2m this evening with the club including 8 x (90" fast / 60" easy) - should have been 12 but the guys were running their recoveries too fast for me, so I just jogged back.

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