Sub 3h15



  • SlokeyJoeSlokeyJoe ✭✭✭
    Loved the Coastal reports. image

    Great track work too. Lovely contrast.

    Well done MsE on your elite status. You'll be getting sponsors next.

    Enjoy Berlin GD. I would love to go back and visit again.

    Those sessions make me wince BI.

    I've just completed my first foray into faster running for the autumn campaign. I managed 2/3rds of it before lying in a heap at the side of the tready feeling pukey. image

    2 (rather than 3) reps of (1mile@15.6kph, 800m@16.2kph, 400m@16.7kph) off 200m recoveries. Long way to go yet!
  • Bike ItBike It ✭✭✭
    Session done. 1x3km off 5 min recovery; 4x2km off 3 minutes recovery. All manageable but this session was notably harder than the previous 2 sessions. Paces between 4:19 and 4:26 per km with a target of 4:30. Happy with the outcome. Progress not perfection
  • Bike ItBike It ✭✭✭
    Good not puking SJ. Good speeds too
  • Gul DarrGul Darr ✭✭✭

    OO - oh dear, I'll have to find another excuse... Get well soon.
    MsE - very nippy 10 miler!!! Nice free entry too.
    Lorenzo - nice intervals.
    Bike It - sounds like a tough one and lots more lined up too!
    SJ - can't imagine doing speedwork on a dreadmill. And all those kph figures need translating (maybe Bike It could help?)! If it made you feel like puking it must have been a good effort thoughimage
    6 plodtastic recovery miles this morning (9:10m/m).

  • JoolskaJoolska ✭✭✭
    3k for me at the Avon open last night. 10.47 when pb is 10.46 is kind of frustrating but the flip side is I felt very strong and was able to muster 81s for the last lap so hopefully a decent pb will be mine soon!
  • Gul DarrGul Darr ✭✭✭

    Jools - oooh, that was so close. Excellent 3k!
    And if you're wondering, m/m = 96.56064 / kph  image

  • SlokeyJoeSlokeyJoe ✭✭✭
    Smoking stuff Jools and sooooo close!

    Gul, I thnk it is much easier to stay controlled on a tready for faster stuff - I have a habit of doing every rep too quickly and not getting the targeted benefit or slowing ridiculously by the end. No hiding place when you e preset it!

    15.6kph is 10k pace (38.5mins)

    16.2kph is 5K pace (18.5mins)

    16.7kph should be vo2max pace (according to a calculator)

    Did these sessions in spring too and found them v difficult (even more so than last night) for first 2 or 3 weeks then started ramping them up a touch. Fingers crossed I'll get a similar response again.

    Easy spin today followed by an evening swim int' lake.
  • SlokeyJoeSlokeyJoe ✭✭✭
    Swam with my trainers on tonight and (swam 400m loop / ran 400m) x 4. Great fun.
  • Gul DarrGul Darr ✭✭✭

    SJ - good point about the pacing on a dreadmill. That must be a weird feeling swimming with trainers on!
    10 miles with hill sprints this morning.

  • MsEMsE ✭✭✭

    Great time, Jools! Next time you'll get it. 

    SJ - did the trainers slow your swimming down at all? Did the run immediately after squelch a lot? Any possibility for blisters?

    Bike It - great session and much progress being made.

    Last night I ran in the club handicap race which is over a 5 mile course comprised of hills, a variety of sand, grass and road underfoot and a lot of nettles to run through. I only overtook one runner and had one in sight before reaching the end in 35:16 averaging 6:59/mi. I may just do a gentle 7 miler with strides before the weekend's ultra relay now. Sports massage later! image

  • BadbarkBadbark ✭✭✭

    Nice photo and performances at the Coastal

    PMJ – Great 3k considering you ran mostly solo. Congrats on 100 Parkruns

    OO – I hope you get over the man flu quickly

    Lorenzo – Great intervals

    Bike it – Great sessions moving in the right direction

    Jools- Excellent 3k and a PB is sure to follow soon

    SJ – Yikes, swimming with trainers sound’s difficult. Dreadmill running makes me cry.image

    Gul – Glad to read you’re keeping at the hill sprints

    MsE – That 5 miler sounded like fun! Enjoy the massage. Well done on your free entry status

    It’s just over 4 weeks until my next marathon so I’m ramping up the intensity and mileage.

    I ran a HM at the weekend and was a little disappointed with 1:23:11 while targeting sub 1:22. It was a bit hilly and the last 5 miles were into a significant head wind which scuppered my plan.

    I was happier with my performance on Tuesday night when I ran a hilly 10 mile race in 1:01:23 after running 9 miles earlier in the day. I finished 2nd M45 and I’m due a trophy.image

    I then managed 5 x 4 mins in an average pace of 5:54 within a 10 miler on Wednesday morning. This was run on grass to protect my joints. Then another 10 miles completed this morning including 10 x 100m sprints. It’s any easy 5 miles tomorrow before 23 miles on Saturday including a Parkrun.

    I’ve signed up for a few more halves and full marathons over the next few months –

    02/08 Cookstown HM

    15/08 Groomsport HM

    23/08 Donegal Marathon

    13/09 Mary Anderson Foundation Marathon

    04/10 Monaghan Phoenix Marathon

    26/10 Dublin Marathon

    Dublin will be my 25th Marathon so I’ll be getting a bronze medal from 100 Marathon Club Ireland.image

  • Gul DarrGul Darr ✭✭✭

    MsE - nice 5 mile race. Enjoy the massage and the ultra relay! How far is each leg?
    Badbark - Good racing and trophy bagging. Impressive race schedule lined up!
    4.85 recovery miles d&d.

  • Gul DarrGul Darr ✭✭✭

    Bit of a niggly hamstring, so going to play it safe and have a rest this weekend. Disappointing as I was hoping to do parkrun. Good end to a cut-back week anyway!

  • GerardMGerardM ✭✭✭

    Hey y'all! I am just back from a trip away. Went home for a week as well and did a repeat of last year's 6k race in Dublin. Conditions could not have been more contrasting to last year. Last year was gorgeous and sunny, this year was windy and lashing down with rain. Bizzarely I ran almost the exact same time, 22:35 gun and 22:32 chip whereas last year it was 22:35 gun, 22:34 chip. Very happy with that as I didn't expect to run as quick. Average pace was 6:02mm/3:45km. There was a great turnout of over 700 runners in spite of the weather. The winning male came home in 17:3x!! Winning lady was 20 mins, so a very decent standard.

    Haven't read back properly yet but just quickly, well done Jools, that's a nice 3,000m.

    Badbark, that schedule is ram packed! Cool and still a very decent half and a great 10 miler.

    Bike it - Things are looking up for you!

    MsE - That sounds like a good time on that course.

    Gul - Good consistency shame about the hammy! Hope it's better after your rest.


  • Leslie HLeslie H ✭✭✭

    Slokey -swimming with trainers on /hardcore !image

    Mse-nice racing image

    Badbark-great racing and that 100 mara's target won't take long at this rate image

    Gul- watch those niggles.

    Gerard- typical Irish weather though it has been nice the last few days.

    Having my post mri chat with knee specialist on tuesday so we will see whats what and hopefully where I'm going ,hopefully not into retirement image ...


  • SlokeyJoeSlokeyJoe ✭✭✭
    Good luck Leslie

    Take care Gul, rest easy.

    Superb racing BB and GM! image

    The trainers swim thing wasn't too bad actually. Slowed me down a touch but concentrated on keeping my legs up and didn't suffer really. The run felt good too, on to the toes straight away and they drains quickly (salomon S-lab Ultra). I think the feet will need greasing up a bit to make sure they don't blister though. Just waiting for my special "swimrun" wetsuit to be delivered from Sweden now - what fun! Running into the water and diving in is great.
  • OO54OO54 ✭✭✭
    Badbark I am tired just reading your schedule, good racing.

    Lazy week here but feeling better. Spent a day in Sheffield at my eldest daughter's graduation. Managed an early morning hill session... Rude not to
  • G-DawgG-Dawg ✭✭✭

    Thanks for the Berlin advice, guys. Got back late last night and enjoyed every moment of the trip. A fantastic city with some interesting history and a cool vibe. Will defo try and do the marathon there, it's completely FLAT!

    Well done PMJ, nice one Centurion!

    Cracking pace from the mini Lorenzo, well played.

    Badbark, that's knackered me out already!

    Haven't run for nearly 2 weeks due to the holiday but have done loads of surfing and walking. Got on the scales this morning and the numbers were OK, only a few pounds over which will go as I slowly get back into running next week.

    Main focus now is the Prudential Ride London 100 cycle event next weekend and then the running really starts as base building begins for winter training.


  • BirchBirch ✭✭✭

    Impressive schedule there, Badbark . . . . . .
    Fine racing MsE, Gerard . . .
    Leslie - fingers x'd for your appontment  . . .
    OO - every run is a hill session here . . . . .let me know next time you're around, if you desire a slow outing 
    Gul - good idea to take a rest - or at least, I would have said so, having decided after Tuesday's 7 mile fartlek to have a mini-rest of 3 days ((knee & foot sore, plus felt very tired) - but today's 20, although accomplished, was a disjointed affair of heavy legged plodding, feeling ok and a bit more nimble, but then stopping to stretch out a couple of times as legs so stiff-feeling.  Odd.  

  • OO54OO54 ✭✭✭

    Daughter no3 has Sheffield as her 1st choice Uni Birch, but depends on herA level grades if she goes there or Edinburgh.

    18:35 parkrun today but had a 4mile warm up trying to catch back on a poor week.





  • Bike ItBike It ✭✭✭
    Recovery week here so 90minutes running. I succeeded in behaving myself and keeping pace in check. I found a 100 rand note on the way home toops.

    It's very cold here. No-one has heating and I've been wearing hat and coat inside. To warm up a bit I've cleaned the swimming pool.
  • 18 mile long run finished last night at 11:30pm. Hovering around 37-39 miles most weeks.

    Cracking pace Badbark.

  • Impressively late finish there TH3 - if you leave it any later you'll only just get back before Gul is heading out!

    Badbark - I'm knackered just reading that schedule. What's the top target for you over the next few months?

    BI - sounds chilly.

    I've got the opposite situation at the mo. Arrived in Borneo this afternoon after a few days in Kuala Lumpur and headed out for a run with younger Lorenzito. 30 degrees and close to 100% humidity so we were both sweating like proverbial after a couple of miles easy run.

    Suspect that I won't be getting much running in this holiday but I have promised myself I'll do some decent core work in an air conditioned bedroom.

  • Borneo? I've missed something! That;s an unusual holiday destination Lorenzo!

    TH3 - I need to be in bed by 10.30, how on earth do you keep going at that hour of the day?

    Sorry for not posting much, too busy running! 

    10 miles Thursday, 24 miles Friday, 10 miles Saturday, BMAF 5000m on Sunday. Ideal preparation. Not. My time was 18.49, which is not a PB but acceptable as I got a nice bronze medal. 





  • Not ideal but only time available for a long run.

  • I can sympathise with that, I took a day's holiday on Friday to get mine done!

  • Great going Speedy - fab to see you in medal form at the end of a tough few days. As for Borneo, it met the key criteria for a Lorenzo family holiday; somewhere intersting, exciting and with a good mix of culture, food and outdoor activities. All sorted ourselves thanks to the benefits of Trip Advisor, Lonely Planet, t'internet and email. Hopefully we'll be able to spot some proboscis monkeys tomorrow. image

  • OO54OO54 ✭✭✭

    Good miles Speedy, a bit scary actually- you did well to get a medal off that.I've done 7+8+17 in the last 3 days which was bad enough. 

    & welcome back Gerard.

    37 for the week, my lowest for a while in a non race week.

  • JoolskaJoolska ✭✭✭

    Well done, Speedy

    Busy few days for me, too: 12M Friday evening, 14M Saturday morning followed by a trip to London to watch the Diamond League and dinner with a uni friend, then 18M this morning.  Tired legs!

  • G-DawgG-Dawg ✭✭✭

    Bloody hell there's some good miles going in right now!

    Only 5 for me at 7.25 pace today, first run for nearly 2 weeks. Legs felt heavy after the hilly 32 miles on the bike yesterday. Back to work tomorrow. Grim!


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