Will Cross 2

Latest posts by Will Cross 2

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RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 21:16

Hey, how was everyone's weekend?

carl, I'm doing reading half if you want to add me to the list? v nice 10 mile tempo last Thursday. Have you done a long run this weekend?

Ali, well done for listening to your body and stopping when you need to. It's the hardest thing to do. Looks like your fitness is massively improving, big pat on the back! Have you been out for a long one today?

washwood, great 20 miler there. Nice one. Sis gels work for me. No water needed with them. Am thinking I will take 5 or 6 at Edinburgh. Will aim to rehearse something like mile 0, 5, 10, 15 and 20... Re half pacing I would just go for it but adjust post race training runs so you are doing recovery only in the aftermath also re gels etc I wouldn't mix gels and energy drinks - a recipe for a bad tummy as far as I'm concerned!

so did the first 17 miler of my plan today at 8'35 pace. miles 13, 14 and 15 at marathon pace (8mm). Boy it hurt today - knew it would! Quite a bit of elevation involved as well. Had an sis gel at mile 10 as a test and all fine on the tum. Absolutely lashed with rain and freezing wind on the Heath and had to stop for 2 mins to put my waterproof on. Bit grim!

RW Forum SIx – 3.30 – 4.00

Posted: 26/02/2015 at 10:57

Well what an abject performance from the arsenal. The less said about it the better!

sean - well done on your hill session, sounds tough. And good luck with your tough looking weekend!

ricky - more dreadmill miles. Nice tempo pace there fella

carl - bad luck on your marathon last year. you will absolutely smash your PB this year with a bit of luck on the injuries and collisions front I'm sure. Great track session and im sure the run recovery sections will make you stronger. Yes the Regent's Park track is in bad nick but it's a case of that or pounding the Tarmac so the track wins! Re my minimum running plan this time out I think my base fitness and speed is much improved so am on a quicker plan but it feels easier than 2013. One other big adjustment is I'm running the easy miles at a useful pace but it feels easy (8'50 pace). Last time I ran these at 10+. I feel this will help make me stronger hopefully.

hi oaty and welcome!

Carter - yes the 3 runs a week plan works for me with 2 small nippers! We'll see how it goes this time round. Your plan sounds fascinating. What pace can you comfortably run at fasted? How do marathon pace miles feel on an empty stomach - presume you have adjusted but interested how long you feel good for?

7 mile tempo for me this morning at 8'02 pace; 8'50, 7'46, 7'45, 7'39, 7'38, 7'37, 8'50

RW Forum SIx – 3.30 – 4.00

Posted: 24/02/2015 at 17:33

I can imagine! I live in stokey so can walk over there in 25 mins BUT 2 nippers, running, life, clmbing, cost of going etc all add up to conspire to limit my attendance to about 4 times a season. Shameful really, would love to get to 10 games or so

RW Forum SIx – 3.30 – 4.00

Posted: 24/02/2015 at 14:31

Sean, I'm also a gooner and am going to the Monaco game tomorrow night!

RW Forum SIx – 3.30 – 4.00

Posted: 24/02/2015 at 14:13

2 miles easy into 2 miles at average 6'36 pace on the track and then another easy mile to warm down. felt tough today but stuck it out on the second mile!

RW Forum SIx – 3.30 – 4.00

Posted: 24/02/2015 at 12:36

Nell blue - nice to know you are doing Edinburgh as well. Looks like you are getting good solid mileage in. What time are you after?

Washwood - that is a fab 20 miler. really well done, especially pushing out a quick mile right at the end, that must have hurt?!

Carter - Nice 16 miler there. re my long run pace - everybody says that so maybe I'm doing something wrong! But my plan is the FIRST one which is based on quality not quantity and only 3 runs per wk - interval, tempo and a long run at quicker pace than conventional plans. I'm supposed to cross train also which I don't bother with (although I do climb once or twice a week) so my hope is that increased recovery time may mean the extra pace doesn't have a negative impact. perhaps my body will adjust - it is only wk 2 after all. I don't feel too bad at all following sunday - no DOMs etc, but I probably have a pint of chocolate mile to thank for that ;o)

Sean - thanks for the encouragement. that's the hope. crack on with 8mm pace and hopefully end up nearer to 3'45 but that would be my dream result. I'd be over the moon with a sub 4 PB. Super quick 14 miles at MP by the way. great effort. think you shld be on the sub 3.30 forum! Good luck with the strava segments - there are a lot of quick runners in regents pk so plenty of motivation and targets to aim for

Ali - good news that the shin eased in to the run yday. How is it today?

Carl - what a great couple of marathons to be doing. Richmond will be beautiful I would think and yes hilly. What's your existing PB again? Great 15 miler last Friday and really solid mileage - I only ever get up to about 35 miles per wk! re my pace on long runs see above in my reply to Carter. Sunday was supposed to be 8'45 - think the last 4 at marathon pace skewed the overall pacing a bit. I guess I just have to see how it goes and listen to my body carefully over the coming month. 17 miles due this coming Sunday so will try and keep that to more like 8'45 pace - I suspect I may be a bit fatigued for this one..

Right, off to do a track session at lunch time in regents park. have a good day everyone

RW Forum SIx – 3.30 – 4.00

Posted: 22/02/2015 at 21:41

thanks Ricky, not far off. My plan is aimed at running 8 min miles at Edinburgh. Todays run was meant to be at 8'45 pace so was a bit quicker than that but I think probably ok given I don't cross train and only run three times per wk. also hard to judge pacing when you throw in hills on a course you run regularly and also do the last 4 miles at marathon pace - probably knocks off more than intenended from overall pace. Well done on the dreadmill, think I'd rather don the waterproof myself so big hats off to you for getting it done.

ali, honestly anything under 4 hours I woulde be over the moon with. Best case I think I'm capable of 3'45 but much much depends on training/injuries etc. so really I would be v v happy with sub 4. Sorry to hear about the shin pain, that sucks big time. Hope they feel better tomorrow

RW Forum SIx – 3.30 – 4.00

Posted: 22/02/2015 at 17:35

Carter - great work on the weight loss. I find beer prevents me from hitting any targets on that front  how was the 15 miler today?

sean, how was your long run with the quick paced miles?

ricky, that's the main thing. What's the point if you don't enjoy it?! worth remembering in the grand scheme of things

ali, all seems positive. Weight loss and improving fitness! Winner! I find I also get my fair share of niggly injuries - hope it clears up soon

15 miles for me at 8'22 pace today. V happy with that

RW Forum SIx – 3.30 – 4.00

Posted: 19/02/2015 at 23:32

cool, and how is training going? Some injury niggles looking through the thread??

RW Forum SIx – 3.30 – 4.00

Posted: 19/02/2015 at 22:41

Hi Ali, what are you training for and how's it going?

hey Ricky I remember! Good to hear from you! Yes a marathon sabbatical last year, the wife banned it As we got married last year - can you believe that?! hows your running and what are you in for?

nice to hear from you too Carl and you look to be going great guns. So funny I regularly run Regent's Park and Hampstead! How is your training and what are you aiming for?

training for Edinburgh just started properly last wk. my gen running has Been going quite well. Ran a few halfs last year and pb'd royal parks in 1'42 which was chuffed with. Also got 10k under 45 for first time in January. 

have been building a base for the marathon training so last wk was basically

warm up etc and 2m at 6'37 mile pace on the track

4m easy and 2m at 7'14 

long run on Sunday - 13.1m at 8'18 pace (was meant to be 8'30, whoops!). Carl not sure you know it but I do a nice out and back up from Finsbury park on the old railway track, cut across to Highgate and then to kenwood end of Heath and a loop on the heath for my long runs. Bloody hilly but gorgeous.

this wk and the rest follows similar pattern ie 

fast 3k

tempo somewhere between half to Mara pace

long run (15 this weekend coming)

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Discussions started by Will Cross 2

Thoughts on final long run for reading half?

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Fartlek and increasing vo2 max

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