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ASICS Super Six: Alison (Sub-3:30)
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Very good thanks! Was quite slippy and slidy as the path along the river was mostly huge half-mud/half-ice puddles, but did it in 1:48 (and an annoying 39 secs, but let's ignore them). That's 9 minute mile pace... I don't think either of us were on top form, so hopefully next week we'll be quicker. We picked up the pace as we went, and the last few were closer to or under 8:30. Maybe less nattering next time!
Thanks Steve!
Well done Krypto on today's run. I'm after a 3:30 in White Peak (May) though it'll be my first, so not sure what to expect after 15 miles.
Today's LR was just over 11 miles of mostly frozen trail and icy roads so I'm very happy with the 08:46 minute miles - like you I managed to pick up from 9 minute miling in the last bit.
I've been wondering about cross-training by venturing into the pool. Usually I hate swimming and never x-train but I'd like to replace an easy recovery run, and it'll make a change from running in the dark on my own!
Hmm, yes.
As a wise Australian I know has done, I am going to put the training plan into ALL metric or ALL imperial as I can't keep chopping and changing - like, run one mile, then jog for 400m. Argh...
But, which one? I think imperial - garmin is already set up that way, and a marathon seems shorter in miles!
Krypto - have you been told what pace to run your long runs at?
personally i prefer metric as the km's tick more frequently.
good to hear today's training went well.
It's easy to switch between metric and statute/imperial in options in Garmin. I tend to run all my speedwork in metric as tracks are metric though admit instead of running the real mile of 1609m, tend to run just 1600m but do long runs in miles.
Spoons - suggested paces for Alison for the week are further up page.
Green blob feels good!
Although work suddenly v busy, so a quick update on my session this morning...
Isn't it frustrating when you get home after a run and know you could have done better? Well, that's how this moming was.
Did the 5km in a total of 23:50 - quite rubbish given that I did 22:25 in a sprint triathlon last summer. Hmm. Will get splits from Garmin but forgot USB today.
I've come to the conclusion that, as with most things I do, I am much better under pressure, i.e. race conditions. I've just got my Timex Ironman thingy - it's MASSIVE! But apparently you can set up virtual training partner, whcih might help! Will have a play with it later in the week. Does anyone have one? Any tips? Please let it be (girl-)user-friendly!
Yes, I did have the recovery, but stopped watch for them, so that time is the combined total of the 5 x 1000!
Could do better...
Good session Krypton and you've got a well done from the boss. Perfect!
Cant help with the ironman thingy, sorry. I have a garmin and haven't tried the virtual training partner in case it beats me every time
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I don't know about the Timex thingy, but I know my Garmin has a way you can set the intervals & recovery to record automatically as you do the relevant distances...mine bleeps at me to tell me when to stop & start etc.
4m tempo for me tonight, which went fine. It was nice to start off at a relatively comfortable pace and finish flat out (instead of the other way round, which I did last week)
I know what you mean, about running better under pressure. Each of my PB's has been far in excess of what I expected on the day...just shows what a race environemnt can bring on the day.
I set my intervals up on the Garmin, very easy to do.
You're right about the Timex looking massive, mine is still in its box as I'm unsure if I want to change although the better battery life does appeal
I think I'll just bump it all along and treat today as rest day, 7 tomorrow, 5 on Friday, then back to normal.
However, still no idea where rucksack is! Isn't ideal for running anway, so will have a look on the forum for tips and maybe get a new one.
I suppose these things happen. At least I'll be in the office early!
Kryptonite................as I say to my kids..........pack your bags the night before so you don't have the mad panic in the morning looking for PE kit
the art with the training is to get organised.....but then life does have a nasty habit of messing up the best laid plans...........
good luck
and yes...........lots of triathlon runs are short of the official times.......
I got a Raidlight Endurance 10l rucksack from santa.....it doesn't hold a great amount, but it's lovely to run with, and has got lots of pockets & bits.
10m for me this morning, in the wind & rain. Glad to have got that over with.