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the p and d plans are well regarded, albeit I find them quite tough. You could look at those and adapt a bit if necessary.
remind me, what mara are you entered into?
the p and d plans are well regarded, albeit I find them quite tough. You could look at those and adapt a bit if necessary.remind me, what mara are you entered into?
Sounds solid enough, Andrew.
I've done a few short runs this week, nothing further than 5 miles. It's my local 10k Sunday so that'll give me an idea if I am ready to start returning to training fully. Target for the rest of the year is to try and pb at all other distances possibly with a sub 38, 10k in mind and a 1.22 half. Sub 18 5k is a bit of stretch as in my head even pb pace seems a challenge and makes me feel a bit sick.
Decent run out yesterday on a very hilly course (460ft of gain). As always it was warm and sunny, which isn't helped by an 11am start. I was aiming for a course pb (39.46) but also wondering if sub 39 might be possible.
I was going well then the final climbing in mile 4 took a bit too much off me. Came in 39.03 for 6th place. Happy with that though 2 weeks post London.
Sounds good both.
10m easy last night. Not as easy as it was 6 weeks ago but it'll come back quickly enough. Off to Nottingham Wednesday evening for a flat 5 mile race. Really need to be walking away with a pb to justify that trip!
Jgav, well done on the parkrun. It's a gig ask from fresh legs though expect them to go 20 plus seconds a mile faster.
I don't really know Nottingham as the only times I have been there are to race but what I see driving in and running around all looks quite nice.
Jgav, well done on the parkrun. It's a gig ask from fresh legs though expect them to go 20 plus seconds a mile faster.I don't really know Nottingham as the only times I have been there are to race but what I see driving in and running around all looks quite nice.
Fair shout jgav.
What are your paces v hr looking like?
I tend to work at around 140bpm for easy and less for recovery. My average hr in London was 165 which does work well with the formula of 3 second on pace per 1bpm. So for 140 bpm I would usually expect 8mm and my average pace on my garmin in London was 6.44/165.
Yes, likewise converting that back for me is too confusing but all looks good.
A short run and strides last night. Rest today then race tomorrow. I'll start getting back to normal training from next week hopefully.