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Talkback: Lucozade Sport Super Six: Christina (sub-3:00)
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Wow - you thats a good session Tony- very speedy!
My session was on a hilly course but no snow! I did my session
1 mile-8.06, 2 mile- 8.06, 3 mile 7.34, 4 mile 7.00, 5mile 7.19, 6 mile 7.50, 7th mile 7.57, 8 th mile 7.30, 9th mile 8.20, 10th mile 8.25, 11th mile 8.06
So according to RW I was jogging the first 2 miles and last 2 miles as planned and the efforts were 'steady'!! Yep I need to be quicker! AM sure that will come though...hmmmm
Yeay! I am in the process of transfering the data to my computer!
all systems go
wierd question but when you quote I have done X number of miles this week...do you go by Sunday-saturday or monday-sunday?!
I go monday-sunday but the computer works out weekly totals Sunday- Saturday. I know it doesnt matter but i was curious?!
JBFAR I start on a Monday. What software are you using?
I use SportTracksI find it has more options and easier to use than Garmin Training Centre.
Thats a very strong session you ran today, did you run on your own?
TS, that's a good session, what time are you going for out of curiosity. If you say 2.59 I may cry.
7m for me today at 7.12. Snow? What's snow? All gone here.
Hi Scruff - did you do Abingdon this year? I'm sure I remember you on the Abingdon thread.
Good steady 7 miles there, well done. I am hoping to get close-ish to 2:50 this year, but will be happy with anything under 2:54. What about you?
Yep tony, I did the session on my own as wasn't sure if club was on due to ice on roads, like scruffmeister I'm pleased you are aiming for lower than 2.59 with the pace you are at!
Br- no I dont wear a hr monitor. I am going to try it out, but as you may have guessed I'm trying to figure the garmin gadgets out at the moment. Im going to wear it on Sundays lsr to see how it goes
Woohoo snow has finally gone ready for the weekend! Didn't run outside today even though it was finally thawing.
Did some intervals on the treadmill this morning, 15 min warm up then 8x 2 mins at 17.5kph with 2 min rests at about 10kph. Not hardcore stuff but managed it well and I';m defo getting better. Then ran 15 mins after. Some good core work too.
Did a tough spin class at the gym this evening and I'm ready for a day of rest tomorrow, worked hard this week. Looking forward to hit the road again sunday though and starting with London Heathside running club as of tuesday evening
It's interesting how people record their info/effort levels. I don't have a Garmin I just have a Polar RS200 for pacing on runs and HR. I log what I do everyday though if anything just as a reminder of effort levels/progression.
Good session JBFAR - especially on your own
I did the same session this evening, also on an hilly course, with care over the icy patches. I was running with Swifty, so got dragged along at around 6.25- 6.30 minute pace - felt hard though!!
I've ran a lot harder than intended this week, so plan to have an easy run and swim tomorrow. May run one of the Park Runs on Saturday - our local one is a Cliff Run - so can't imagine that will be fast, but would be character building I'm sure
RSalter - I use the garmin. or have specific measured loops for my key sessions, the rest of the time I just note time I have run.
Like you need anyone to drag you along! I've seen you run, your legs don't go backwards and forward like normal mortals, it's more of a spinning motion like the road-runner. Meep meep
Have you tried the online garmin software rather than the pc based training centre? I really like it it puts a map up there automatically and has a player thing so you can sit there watching yourself virtually run. Although it does also show the virtual stops in the shrubbery.......
Well done JBFAR and Nifty on your sessions. Nifty I'm always amazed by your speed in training. I bet you're well capable of going sub 3. If I remember at Abingdon you only just missed out.
Still not able to get outside here, so was at the gym aty 6.30am for an easy 5, then will go again after work for another easy 5. Trying to do at least 10 miles a day through the week except 1 day where it'll be 12-15 and weekends where it'll be more.
Happy running folks.
Morning all.
EP- How did you see that I was doing Reading? Is there a list up somewhere? I didnt realise I was accepted (i entered via sinaed)
Hash: Nope haven't seen that yet...I'll play around later with that..Can you configure it to count totals monday-sunday too?
Its all beginning to thaw now which is great news- hopefully it will be all clear by next week,
Rest day for me today- went swimming and did 2000m-It's agreat way to ease sore muscles.
Hiya
Can't remember re the garmin software, but I'll have a mess around with it when I get home tonight and let you know.
Hi Hilly,
Just popped in to see how my good friend Paul Evans is coping with the Forum firing line and not surprised to see you and BR on this particular thread
.
As I know your background and how tough you found it building up miles and maintaining some sort of reasonable pace, I thought it might be a good idea if you described what it was like for you when you made the big leap of faith into harder training?
If you have already done that earlier in the thread then just ignor me - but you have a lot of experience to offer to a runner striving to go sub-3.
Now I've done it - sucked into a training thread when I had managed to resist for a few years!!!
Hi Tom - thanks for that
The Park Run that I was thinking of was the Gorleston 'Cliffs' Park Run - sounds a bit daunting, but a guess it is only a 5k.
Are you training for a marathon at the moment?
Hi JBFAR
Just checking in to see how the "fast show" is getting on. If your doing Reading and Bramley I might bump into you. I'm definately doing the first and maybe the second though I've heard at Bramley its 10 or 20 miles. Not sure how much willpower i'll have to do another lap when I see other people stopping.
I'll also take a look at "Sporttracks" (thanks Tony Smith 17)
Best of luck with your training
AndyV
PS you run scary splits, quicker than me on a bike!
Hope your preparations go well.
Mike - yes, no surprise to see BR and me on here. Yes, you're right I did find it very difficult to make the move to harder training and remember getting to sub 3 for me was done in stages. JBFAR I think is a more talented younger lady and I'm sure she'll achieve her sub 3.
Rather than me talk about myself and take over JBFAR's thread I'll just post this link http://www.runnersworld.co.uk/racing/hard-training-dawn-critchell-hilly/1476.html so if anyone is interested they can have a look at where all these RW online coaching/mentoring threads began.
Nice to see you posting again!
Nifty - we've done several parkruns now and find them really good for getting a blast on a Sat morning. They don't take anything out of the legs, well for me they don't as I can't run fast enough
. We do them as part of our normal weekly routine. Not doing one this weekend though. Enjoy yours.
JBFAR - what's your weekend training looking like?
Hi Christina
Hope you are well, and you enjoyed your day off rest yesterday
tomorrow you have your LR (14 miles)
Sorry I have not been, online as I have had PC problems
Keep me posted !
Paul
JBFAR - did you do a run yesterday?
Mike or anyone- if you're about could I ask a question about tapering? It's just I'm doing a half marathon next weekend and was wondering how much would you advocate easing off from weeks of so far 100, 70, 83? I know I'm not in shape for a real relatively speaking good time, but would like to give it a good shot to assess where my racing fitness is.
Does anyone else ever get tapering right? I always find it a problem.
Morning Hilly - I find this tapering thing a bit of a mystery. Apart from Abingdon 09, all of my PBs have come off no tapering, just a rest day the day before. Infact on my 10k PB I did an 80 mile week (one of my highest) and didnt rest the day before!
I have found my PBs have come when I am mentally strong. I.e I put no pressure on myself to race well, but know in the back of my mind I have some quality injury free training under my belt.
Last month I tapered for a week for an important XC race and had a shocker, was beaten by fellow runners that I would normally beat by 5 - 10 mins + on a half!
Just done 15 miles at an overall 7:15 min mile pace. However was a bit hilly with mile splits from 8+ min miles to a 6:15 min mile......
Hilly - I also find Tapering hard to get right, and like Tony have had some of my best results when I have not rested, and put less pressure on myself - but saying that I may try a different approach this year. I am planning to race less this marathon campaign and concentrate on getting more long runs under my belt.
On Tuesday's I train with one of the top-ranked V45 and she reckons that I may have better results if I target less races and restup before them. If she is racing, she will complete a very light speed session on the Tuesday and then do almost nothing for the rest of the week. I'm not sure if I could cut-back to the same extent, but may give it a try.
I will probably run Benfleet 15 as a training run on Sunday (multi-terrain, so not one to try to achieve at time on) and race Sidcup 10 mile in February with a taper beforehand.
Thanks for that Tony and Nifty. Like you both I seem to do better if I don't put pressure on myself before a race and my best results have come off little tapers.
Today's run didn't go to plan as a catalogue of life hiccups including slicing a finger which just does not want to stop bleeding so just 8 miles done which gives me a 70m week rather than an 80m week so there you go these things happen really.