Will Cross 2

Latest posts by Will Cross 2

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Thoughts on final long run for reading half?

Posted: 15/02/2014 at 22:40

Yes no running in last week but I do walk 2 - 3 miles most work days..

i figure its 10 nights recovery from the 10 miler so about right if I go at just above race pace for that one?


Thoughts on final long run for reading half?

Posted: 15/02/2014 at 20:36

Thanks in advance by the way!

Thoughts on final long run for reading half?

Posted: 15/02/2014 at 20:35

Hi all,

my weekly mileage is low, normally coming out around 11 or 12. 

This past week I have been ill so not run until today when i ran 12.5 miles at 7'37 pm (almost race pace). The previous 3 weeks my mileage was up nearer to 20 and I pushed long run up 1m per wk (8-9-10) at race pace. My other 2 weekly runs are an easy 3.5 miler and parkrun.

my plan is to do an easy run Monday of 4 miles, long run at race pace  of 10m thur am and parkrun next Saturday and then rest till reading the following sunday. 

it would be great to hear any advice or thoughts on whether I shld bring the thur long run down to 8 or 9 miles?

socks for marathon+ and ultra distances?

Posted: 18/07/2013 at 23:45

1000 mile are v comfy - have a look on wiggle...


RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

Posted: 16/07/2013 at 00:47

Hello everyone,

just popping in to say it is bloody HOT in London. Did 6 miles at 7'42 pace after work and nearly died. Had to stop twice! Must have been 30c if not hotter...

done a couple more parkruns in 22'30 but have a 10k race this Sunday now... not sure sub 45 is on but depends if the course is flat or not..

hope you're all training well in this heat!

Fartlek and increasing vo2 max

Posted: 05/07/2013 at 00:25

Thanks guys, food for thought, maybe ill aim for 3 fast, 2 jog recovery..

cougie, I'm kind of ticking over. Training is a bit sporadic at the mo. managing a lunchtime tempo of between 4-6m at 7'30 ish pace once a week. Run into work slow (3.5m) once a week and sometimes do parkrun Saturdays.

want to get more benefit from the slow work run given my limited volume so hence the fartlek q..

am aiming to get under 21 for 5k (current pb 22'20) sub 45 for 10k (race in 3 wks) and sub 1'40 half at great west half in oct (will train properly for this around 10 wks out).

my history is that I've been running properly for about 3 years. 2011 first half in 2 hours. 2012 reading half in 1'54. This year reading half in 1'44 and London marathon in 4'06. 

Longer term goal is for Edinburgh mara in 2015, sub 4 hours...

cheers, will

Fartlek and increasing vo2 max

Posted: 03/07/2013 at 23:19

Hi all,

can I substitute a sort of fartlek session in place of intervals and get benefit/increase my vo2 max?

and if so what is the best ratio to aim for ie 2 mins v fast, 1 min jog recovery and repeat across 2 or 3 miles?


RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

Posted: 01/07/2013 at 23:29

ricky that sounds like a great effort on a tough course on a hot day! Hope you're not beating yourself up about it.

jealous of your latest marathon training, hope its off to a good start?

i am just coming out of illness which started last Wednesday lunch. I was doing a 5 mile tempo at 7'30 pace (same pace as previous wk) and felt terrible - stomach pain, and had to stop twice. Thought I was having an off day but t developed in to a full on virus/cold which weirdly was a relife in terms of training!

had a week off so shld be fresh for this Wednesday lunchtimes tempo ; o )

Hope everyone else is going well

RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

Posted: 23/06/2013 at 22:01

How was your half on Wednesday ricky?

A rip in my trail tempest jacket

Posted: 12/06/2013 at 22:23

is it not just extra ventilation?! Failing that a climbers trick for damaged down jackets may work - gaffer tape. I jest not...

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Discussions started by Will Cross 2

Thoughts on final long run for reading half?

Replies: 4    Views: 303
Last Post: 15/02/2014 at 22:55

Fartlek and increasing vo2 max

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Last Post: 05/07/2013 at 00:25
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