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Hope you clear that lurgy soon enough, g-dawg.
OO, yep though the margin of pb is getting less these days so my days may soon be numbered. It's why I have a rule that everytime I get a pb I have a bottle of champagne.
Gul, how many 400s was that? 9m seems a long time to be doing 400s.
Quads are still a bit sore today. Scheduled to get a 10m in but may downgrade that to thursdays 8 and do 10 then, not least as I also have more time on Thursday.
Thanks, Leslie. Based on that pace I should be in line for 5k, 10k and half pbs really, but then it doesn't always work quite that way.
I was led to believe that they didn't remove tonsils these days. When I was kid they'd do it as a first step almost.
I have the garmin 645. I upgraded to it for all the fancy add ons like the lactate threshold detection etc. That turned out to be a load of bollocks and ultimately I use it exactly the same way as my old garmin.
I got into my stride over lunch time and ended up getting the 10m done and dusted. Quads loosened off after a couple of miles.
Out tonight for the footy and hopefully just for once Wales manage not to bottle one of these all or nothing qualification games. I don't think they have ever won a game like this over the last 50 years with numerous attempts.
What's Saturday, Gul?
Last night was all a bit surreal, Hungary were awful. I'm amazed they got themselves in the position they were in going into last nights game. I was expecting a degree of drama but it all went very well.
6M progressive over lunchtime, working through the easy pace range starting with an 8.20 then ending with a 6.50 with incremental gains mile by mile. Felt quite nice and just about manageable in my groggy state.
Gul Darr said:
DT - nice progressive run. Parkrun on Saturday Hope to see you there PMJ Leslie - yuck, sounds hideous. Hope you're okay now.TR / PMJ - yes, if it were over just 5 days it wouldn't strictly be P&D. It's basically the schedule I did for Boston earlier this year. This is a typical week:Mon: 12M MLRTue: 16M MLRWed: 12M MLRThu: 12M inc. 8 x 1kFri: 21M LRSat: RestSun: RestSo basically replacing the easy and double days with 1 extra MLR and 2 rest days.The question is, do I get more recovery out of the 2 rest days rather than 2 or 3 easy days? On the other hand, there is more to recover from!MLR today. 12 miles in all, 1 w/u, [email protected]:04 and [email protected]:20.
Excellent work on the Sub 20 parkrun Leslie - you're making great progress. What's the next target?
Good to hear the legs are working as normal G-D. Hopefully you can build up to the London training without any issues. What's the approach to get the Sub 3?
That's a lot of miles over just five days Gul. If would be better to spread over at least six if you can. Don't forget the tempo runs and strides as well.
Hope you're back running MsE?
Hope the hip has recovered OO and you've been getting the miles in for Malaga.
Well done on the PB at the Derby 10m DT and some good post race training. Was the race-day course certified?
A weeks rest for me and then a gradual rehab build, so 2K, 3K, 5K, 8K, 8K, 10K, 12K and then a 15K that just about felt normal. Having declared myself fully fit, decided a tempo session was called for yesterday, so 7 miles with the middle 4 at 6:26 m/m pace. Not sure how I managed 26 of those five weeks ago! So a bit of work to do before the London training starts. The additional 4kg I'm now carrying probably doesn't help either!
G-dawg, good to see you getting back to it.
Nice parkrunning oo, Gul and pmj.
SBD- some good tempo paces to be starting from. Yes, Derby was certified and is on RB and po10 so all good.
Leslie, congrats on getting back to sub 20.
Been busy end of last week and over weekend so not posted. Did an easy 8m on Thursday then a rare trip to the track Friday evening (race course still under water!) for a Fartlek type run with 15m wu then 6 x 4 mins at hmp with 2 min intervals at steady effort so about 7mm. Had a rest day Saturday then an easy 13 yesterday.
50m last week which is decent straight out of a race, same planned this week before cutting back ahead of Telford 10k.