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Well done on getting 3 Parkruns done in one morning chs - a good session for a Saturday morning?
Stats from Saturdays' Parkrun:
1 mile warm up, 8.46, av HR 145bpm
Parkrun 19.11, av HR 184bpm(HR seems a bit high to me, but have had a bit of a lingering cold for the past week which is working it's way round our house)mile 1 - 6.01, HR 177 bpmmile 2 - 6.16, HR 186 bpm (includes wrong direction & double back)mile 3 - 6.10, HR187 bpm0.1 mile - 5.48, HR 193 bpm
1 mile warm down, 8.23, HR 153bpm
Happy new Year to everyone - hope you had a good night.
We were visiting friends in London and saw the New Year in with a group of other friends at their house. Had a bit of a late one and surfice to say my planned 8.00am 12 mile run didn't happen this morning. After getting oursleves & 4 kids ready (not all mine BTW!) we headed into central London to catch some of the New Years day parade. After an hour travelling into Trafalger Square we were greeted with a lot of rain and a lot of people. So after braving the rain and getting wet & cold for half an hour and just about seeing glimpses of the parade though the rest of the drenched crowd we made our way back. Finally got back to Leicester at 7.30 tonight. Kids were knackered so it was straight to bed for them and off out for a run for me…
Steve Marathon Coach wrote (see)
yes heart rate looks a bit high - even for the warm up - first mile slightly quick probably added to the rate during the 5K
So tonights run was 12.5 miles, av pace 8.10 & av HR 153bpm
My nutrition today left a lot to be desired, bacon & egg butty for breakfast, a couple of ham rolls for lunch and a packet of Quavers & 2 mini muffins in the car back from London - not ideal ahead of a 12 mile run!
mile 1 - 8.03, 143 bpmmile 2 - 7.57, 148 bpmmile 3 - 8.07, 153 bpmmile 4 - 8.13, 152 bpmmile 5 - 8.20, 154bpmmile 6 - 8.21, 153bpmmile 7 - 8.17, 153 bpmmile 8 - 8.06, 152 bpmmile 9 - 8.15, 154 bpmmile 10 - 8.12, 159 bpmmile 11 - 8.01, 157bpmmile 12 - 8.07, 1.58 bpm0.5 mile - 8.15, 154 bpm
For those that missed my first 4 weeks plan, here's how this week looks:
Week two: 43M
Mon: January 2: 4M easy in approx 35 mins (8:45)
Tues: January 3: 9M of 1.5M jog and strides, then 3 x 2M (at 10k- 1/2M pace – ie 13 to 13:30) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed: January 4: 7M slow in 58 mins (approx 8:20)
Thurs January 5: 1M, then 3M at 1/2M pace (7:00 pace), 1M
Fri: January 6: Rest
Sat: January 7: 5M easyin 40 mins or parkrun (5M with warm up etc)
Sun: January 8: 13M slow in 108 mins (approx 8:20)
I had to go and pick up my bike from work today so tied that in in with my easy run this evening.
4.29 miles, av pace 8.29 average HR was 141 bpmmile 1 - 8.38, 137 bpmmile 2 - 8.10, 141 bpmmile 3 - 8.21, 143 bpmmile 4 - 8.34, 143 bpm0.29 mile - 8.28, 144 bpm
Intersting to see that my HR was lower tonight - must have been the slower pace.It's going to be a busy day for the reycling lorry tomorrow, it looks like everyone has got at least 10+ bags to collect - I like to notice wierd things like that!
HR looks much more sensible today KR. My easy runs usually come out at about 7.50-8.00 m/m at 135-140bpm ave.
We also have about 10 bags of recycling.
Good relaxed run tonight. Agree with Andy V, you need to watch the pace on the longer runs but probably at this stage with the mileage fairly low and early in the schedule it's not quite as crucial when you get into the heavier mileage where recovery is essential.
Thanks for the comments Andy & Steve. In a way I am learning to run the slower runs at a slower pace than I would normally do them, but I think I am getting there - slowly!
Some stats for last weeks running for the data geeks out there (me included!)
Week 1Total milage - 39.2 over 6 runsFastest mile - 6.01Slowest mile - 8.46Average pace - 7.54Average HR - 156 bpm
Tough run tonight with the faster reps, the wind and dodging fallen branches on the pavement. A bit of a late one tonight as I cooked/ate dinner and put the kids to bed before gonig out (around 8.45 pm).Session consisted of 3 x 2 miles with 3 minute recoveries.
9.5 miles altogether including warm up, jog/walk recoveries and warm down.
Warm up, 1 mile - 8.26 pace, 142 bpm4 x 100m stridesFirst 2 mile set - 12.47, av. pace 6.22, 174 bpmSecond 2 mile set - 12.55, av pace 6.26, 177 bpmThird 2 mile set - 12.51, av. pace 6.23, 178 bpmWarm down, 2.3 miles, av. pace 8.15, 156 bpm
Hi Pete, yes likeing the quality in some of the sessions and the mixture of paces that have been suggested. I know it is a combination of both elements that will hopefully make a difference.
Hi Steve, have you any idea of what races I should be aiming for in the coming months? I know some of the half marathons tend to fill up quite quickly. Thanks.
Very consistent last night KR, especially with the gusting winds. I do like the number of quality sessions you seem to be running. Worked really well for Pete last year.
The guys from the club only ran just under 5 miles last night so I had to tag another couple of miles onto the back end to make it worthwhile. Not a nice night to be outside though.
Hi Martin, it might be a few weeks before I come down the Club as I would prefer to do the prescribed sessions in the plan rather than unknown adhoc runs at the Club. It's a shame we don't have a more structured training plan at the Club. Will see what is coming up in the next block of training from Steve when he posts it up. Can feel last nights session in my legs today - which is a good sign . Going to see about booking an induction at the local gym today, as it is a council gym they were closed all Christmas!
First day back at work today after looking after the boys yesterday, so my brain is just about getting back up to speed. It's weird, at home I only have 1 cup of tea all day and yet at work will have about 5/6! Have to drink Green tea though as anything more than 1 cup of normal tea is .
Gym induction booked for this Friday, so will be able to use it after that.
Given the running schedule Steve, what would be the best day of the week to do weights?
KR - Agree with the lack of structure at the club on Tuesdays. Something maybe to look at at the next AGM. Also agree that you are better following your schedule than coming down for a more social run. You can do that in May .
Not sure what Steve will say about weights but I usually do them on my easier days so that I am not taking too much out of my body on the same day as a hard run.
I did my normal 4 mile easy lunchtime run today. Put my HR strap on outside the gym instead of inside as usual and my HR was all over the place. Within the first mile I had readings as high as 187bpm which is about the same as the end of a short race even though I was just taking it easy. Over time you will get to trust the readings!!!
Very good session on the 2 mile efforts.HR held up well. I usually prefer doing weights on the very easy days ie Monday and Friday - if focussing more on arms/back/core then I was also happy doing on Wednesday post run.
yes worth entering races seem to recall you mentioned Retford Half early March and Desford 10k in February but a couple of good quality halfs are worth gaving in the plan. I think best to choose a race you'd like to do and then we fit the training around rather than just find a race on any suitable day
Many congratulations on your selection Colin and a very happy new year to all on this thread.
My name is Ruth, the Pro Team Dietitian. I am really looking forward to following your journey on the way to Paris and to others who may be doing other spring marathons.
I will only be on the thread a couple of times per week but I will do my very best to answer all questions!