Howdy, Stranger!
Categories
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Horrible and wet here in London, but I actually don't mind running in the rain.
What: Either 3 miles run as a 'time test' for the 5K I've got coming up, or 3 miles run easy depending on energy levels by the time I get home tonight.
Why: Because I've been overdoing it a bit this week, and all my runs have been quicker than usual (even though I haven't intended this, and have been worried en route about my breathlessness and tiring more quickly than usual). So I'll either carry on pushing it a bit more, or make a concerted effort to slow down!
Last hard: Wednesday's 5-mile tempo run.
Last rest: Yesterday.
Have a good weekend everyone.
As far as I'm concerned, though, you've already raced for life - and won.
What: 4 mile run, 13 miles cycling, gym session and 20 minute swimming drills.
Why: Schedule says so
Last hard: Wednesday
Last rest: Sunday
Felt very tired for the running and cycling. Hope tiredness will go away in time for club run tomorrow.
M, that must feel great to be able to start running again, good luck.
BR, 20*400 sounds utterly mad, have fun.
Well done Lizzie. I know that 'miserable failure' shuffle only too well! Isn't it hard doing mental maths while you're racing, I can never do it either, especially since time is inconveniently in 60ths rather than decimal, couldn't the Romans have done something about that while they were messing about with their empire?
Sounds like a very decent position and good race.
What: 2 hr forest trail run. Very nice.
Why: had the morning off for doing fell run after working late last night but couldn't be bothered to head up into the wind and clouds and spend hours wrestling with the map, good decision.
Last hard: Wed 10K
Last rest: Tues
I'll do another longish run this weekend, then take it easy next week getting ready for Swaledale.
Enjoy your weekends everybody.
What: 2-3 miles easy club run tonight
Why: It's Friday plus want to do a bit of something before the race tomorrow
Well done Lizzy - I know what you mean about mental maths whilst racing, during last weeks 10k not only did I think that doing 5min 20sec km would equate to a 52 minute time (OK if there were 100 seconds in a minute) but I also thought at 7km that I only had a mile to go..
Hopes for tomorrows race, difficult to know as I haven't done a half marathon before but did 12.4 miles in training a couple of weeks ago in two hours fairly comfortably, so:
sub 2hr: yipee!!!! but very unlikely
2:05 happy
2:10 OK it is hilly afterall
2:10+ disappointed
Good luck everyone else racing this week
Last hard Tuesday
Last rest Thursday
Good luck for Sunday Cath
Well done Lizzie
Miles makes smiles.
Progression
Anyway the you should be inside 2 hours off a 52 minute 10k done in blazing sun on tracks, look at the race time calculators. Really you should be looking at under 1.50 by Notts.
When I saw her after the marathon she was grinning broadly as a result of a 3:40 marathon debut. Go for it young lady!
P.S. I was a rubbish runner at school, at least you have something to look back on!
I think I will try and stick to 9.5 min/miles in the first half and see how it is going, if OK then I will try and push on in the second half. Nottingham is going to be category 'A' race.
Where do I find a race time calculator?
What:rest
Why:racing Sunday
Last hard:yesterday, hills and fartlek.
Last rest:today.
Well done on your race Lizzy!
Good luck with your RFL Cath, the rain will be refreshing!
Our coach suggested the 400s as a way to improve 10k times. He said to start with 12, then 16, then 20 then 25 (equivalent to a 10k.
As I did 16x 400s back in March I thought I'd pick up at 20.
He said to do them at 4 secs per lap quicker than 10k pace. I put 10k pace at 35mins, or 2100 secs which over 25 laps is 84 secs per lap. So 4 secs off this is 80 secs per lap. 100m / 45 secs jog recovery was advised.
So armed with these stats I set off...
Started with a 79.3 and 79.2, then
75.8
77.4
77.2
78.0
78.0
80.0 (thought I'd blown it)
76.8
78.3
78.4
78.2
78.3
79.7 (desperately need the toilet)
79.4 (ditto)
79.3 (ditto)
79.5 (ditto)
80.2 (something that rhymes with above so longer recovery by 35 secs)
79.2
Legs like jelly near the end, just as it should be. Only 2 laps outside target and might have been able to be a bit quicker at then end without stomach problems.
Average 78.57 secs per lap. Not bad as there was a stiff breeze on the home stretch.
Might go for a short recovery run tonight, might not as I've a 2hr run planned for tomorrow.
Alison W..race time predictor at this address..
www.home.connectnet.com/eoinf/predict.html
Sorry, I can't do links yet, good luck with the race.
I like the full rundown of your times! Did Mr Roberts join you? Maybe you should reach for the Immodium again!
On reflection, I think a packet of dried mixed fruit 90 mins before the session did not help!!
Think I'll do a small trot tomorrow, as I'm busting to go out (that'll be, including Sunday, 5 runs in a week)! Getting back to the big time!
7 miles steady. Can't seem to get going since half marathon on Sunday. Have done more cycling than running this week.
BR..I normally do 8x half mile reps, do I take it the fast 400's are better for increasing speed? Sunday's race is a short (for me) 3.5 miler which I intend to do as flat out as possible, so that's the speedwork for the weekend!
Still taking it easy. I've been a naughty boy and done some running, all be it very, very slowly. My physio says I shouldn't run 'till Mon.
Why do I pay a physio and then ignore her advice?
And I certainly wouldn't have managed 20 at that pace if my guts started playing up.....
Well done Lizzy on getting through what sounds like a difficult race for you mentally. How did you feel - honestly - after 2K? If you felt OK I'm sure you'd have been fine if you'd carried on at that pace or maybe a tinge slower - 10K's not like a marathon, where a slightly over-optimistic bit of early pacing can have nasty consequences later.
Did my 9.3K in 36:41 - another pb for this year on this course - by 28 seconds. Did push it quite hard going out against the wind - and got pretty warm coming back when the wind was largely behind. Sweated loads - had a few cramping problems a couple of hours later.
Managed to get a 2 hour run in this evening - if anyone knows Derby from the 5 lamps out along the Derwent to ALvaston Park, out along the Derby Canal route (there is no canal there now) to Swarkestone and then along the actual canal for a bit and back again - followed by the obligatory cold bath. Still having a bit of trouble with submerging my whole body in the water (try to do this at the end of the 20 minutes) - feels like I am risking a heart attack - not sure why the upper body is so much more sensitive to it - no problem just sitting in it though.