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Loch Ness is still a long way away at the moment.So im enjoying the opportunity to be running on consecutive days at the moment.
Getting in a decent base fitness with all my miles at easy pace means thers no pressure to worry about tempos,intervals and all that stuff just now.Im also sufficiently recovered within 24 hours so this allows me to train 5-6 days a week.
6 miles yesterday @9.36
4 miles today @9.28
Plan is to get a long run up to 10 miles by end of January and go from there in prep for the Alloa half in march.Do you guys think i should still be keeping it easy until then with the aim of getting round my first half?Or do i maybe start introducing some strides or progressive tempos into the longer runs?
As i say the mara is 9 months away so i reckon ive got time on my side before starting more specific training.Thanks again
Wow this thread moves fast. Thank you for adding me to the list.
There is some good advice on here and I need to try and change my pace as I seem to run the same pace for every training session - slow and steady but now I am going to vary it more.
4 miles easy this morning. Yesterday did 6 miles with 4 at 7mm. Plan something longer and slower tomorrow.
Good to read you are enjoying the new bike Gobi and how on earth did I miss 2 marathons? The running miles are building up!
R32..check your inbox. Hope it's what you wanted.
Rest day today ( cough, I mean Cross Training day). 45 mins on the step machine and 80 press-ups. The muscle I thought I saw turned out to be a bit of ribcage..still, haven't seen that for a while either.
Welcome Elspeth. Which ultras/ maras are you doing?
Teknik- lol... I told you it was an optical illusion. A ribcage anyday though rather than a flab of fat ...
9.5 miles for me in a pouring rain. Ended up completely soaked. Not sure why but I do enjoy running against the elements. 5 mile race tomorrow.
Well done on everyone's training.
Gobi- indeed great blog.
jason d wrote (see)
if you're targeting 3.30 (8 min miling) according to P&D you need to run your LRs and medium LRs at 9.36 pace early on and increasing pace to run the last 5-10 miles (start with 5!) at 8.48 pace (MP+ 20% and MP+10%). Tempo runs should be at your current 15k pace (or go with 10m) and intervals should be at current 5k PB pace. Recovery runs need to be slow (below 76% of max HR) and should feel "as if you're storing up energy rather than slowly leaking it".
Jason- Thanks for the above.
I ran 10 miles this morning in beautiful sunshine avg pace was 9.26, so I need to slow down slightly. I started pouring down with rain 30minutes after I got back and hasn't stopped.
Yesterday I did a 5mile recovery run, avg 9.22 doh will write the correct pace's in my training book tonight.