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RW Forum Six - 3.30
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oops not sure what happened on the above post!
The half is an undulating course(shock, horror Not!)
Start Elevation is 259ft
Max Elevation is 423ft
Gain 203ft
It's not that bad is it
Gazelle- you'll be fine, you are the queen of the hills after all!
That's a smoking target!
Gazelle Heat does affect different folks in different ways, it takes more than two weeks to get used to it. If I wear a HR monitor I'm about 40 secs a K slower in 35C than 20C for the same heart rate. YOu have no choie but to slow down when its hot, though its not really the heat that gets you but the humidity. I have runs here in 40C when the humidity was low that felt absolutely fine. Were just entering Squealchy time here in Dubai when the heat drops down but the Humidity goes up, I hate September!
Gazelle - Nice to have you back, drunk running, not such a great idea after all, often the way with ideas that come to you while under the influence. Well done for keeping up the training while away. That is an aggressive target for the Half, good luck, hope it goes to plan. Are you tapering to the Half or just doing it instead of a LSR?
Brolish - Your be fine on the intervals, go for it.
FRTC - Take it easy, remember that the cut back or recovery weeks it when your body has a chance to make the adaptation to the training you've been doing. Rest is as important as the training, mix is the key.
Speed Sheep - You looking forward to week 2 of your marathon training? Has OH started his 10km training?
Morning all! Week 2 of marathon training, er, hasn't quite started yet...... Mon was rest/cross-train day so I did spin and yesterday I had planned 6m with 10x100m strides but felt really tired and checked my diary and I'd worked out solidly for 10 days so thought I'd better take a day off
But yesterday was good for other reasons - I finished and submitted my VERY last essay 
OH has been brilliant and joined the gym and is getting stuck in. I think the 10k in Jan was just the motivation he needed so I'm very proud of him.
Brolish, how did the intervals go?
Gazelle, that's an awesome target!! Blimey, I've got some work to do..... What sort of time should I be looking to achieve if 3:30 is an option? Is it 1:39? I heard someone saying it should be 1:35 the other day. 1:39 feels achievable as I would only need to find 4 mins, but 1:35 seems a little scary right now....... I'm loving your drunken 'race report'!!!
But you were on holiday so why on earth not???!
Thanks for the info ref the heat DD, hopefully SS will feel more at ease and boost her confidence whilst running in the heat.
Brolish, How was your interval session last night?
FRTC, Hope you took it nice and easy yesterday
SS Yippee ref your last essay, loads more time to fit running into your schedule
When will you know the results? It's good to listen to your body and change your schedule slightly, I hope this week goes as well as last week. I have heard that to work out your marathon time you need to double your half and add 10 percent, Mcmillian shows 1:39 for a 3:30 marathon. It does also depend on the rest of your training, make sure you get a few long runs in to boost your confidence. What plan are you following? How many long runs will you do?
ST, Aggressive time???? What am I like hey, aim high and all that
I should look at the profile of a race before submitting my times in future. 1:33 would be my A target for this year, as long as I pb I will be happy. Whilst under Shaggy's wing at the beginning of the year I was knocking chunks of time off my pb's so I need to rethink and maybe knock seconds off rather than minutes. The race on Sunday is very important to me as it will give me an idea of my fitness and will also give me an idea of what time to aim for in the marathon. I will be running 28miles this week excluding the half so I'm guessing this is a mini taper:
Monday 16miles
Tues off
Wed 3 slow miles
Thur 5miles easy with strides
Fri Off
Sat 4m easy with strides
Sun 2mile warm up, strides, race, cooldown
SSheep- great work on the essay front- sounds like it's the last push! Great new on the OH getting stuck in as well
. I agree with Gazelle- you should probably aim for 1:38-1:39 half. I'm also nowhere near 1:35 at the moment and still hoping for 3.30! Gazelle is a speedster and I am sure she will be on her way to 3:15 in no time!
Gazelle- enjoy your mini taper. I'm sure you will smash it on Sunday. You are flying at the moment. I can only look and admire and hope to run similar times one day!
My intervals went very well last night. Was supposed to do them in 1m37s-1m40s with 2min recoveries or slightly shorter recoveries if it felt easy. Ended up doing all 10 of them in 1m30s (to within a second) so not bad on the consistency front. I didn't want to reduce the recovery at the start as wasn't quite sure how it was going to go and later on it started getting harder so kept it at 2min. Next time should probably reduce it to 1m30s. All in all not a bad effort!
Speed Sheep - When a schedule says Rest/training you sometimes need to do rest not cross train
.
Gazelle - Looks like a nice lead in to the race this week, I'm sure your get your PB.
Gym last night for me, 20mins on bike then weighted squats, lunges etc. Cut back weeks so tempo tonight will be 2 miles warm up, 2 miles tempo, 1 mile recovery, 2 miles tempo, 1 mile cool down will probably do tempo at 10km pace 7:00mm ish. I need to book up a couple of race between now and great south probably only 10kms but it would be nice to practise and check how my fitness is going.
X posted with Brolish. Glad your intervals came right in the end.
Forgot to say well done to Speed Sheep for finishing the essay
, it that it or do you have a final exam?
Whoops re my shedule reading, Scuba T
I keep forgetting about this running malarky adding to my weekly spin classes 
I think what I will do while I'm on reduced mileage for the next few weeks is carry on with 3-4 spin per week and then when I start my training proper I will reduce it to 2 and see whether that is manageable. If not, I will cut them out, except perhaps not my Friday morning one as I really like that class and it gets my weekend off to a nice start!
Thanks for the nice comments re my essay
I get the results back in a couple of weeks. I'm not really too sure about it, to be honest, parts of it I like and parts of it I don't. Oh well, it's done now. No more essays to write, just an exam to get through in Oct and that's me outta here (unless I have to resit anything, gulp.....) So I'm now looking for work, aiming to start something in the New Year.
I just did my 6 miles on the treadmill with my attempt at strides. Apologies the rest is in kms but that's what I have to work with. Anyway, I ran for 5km then did 10 x 100m at 14kph, which works out at 6.55 min/miling, alternating with 10kph for 100m. Then I ran the last 3km at 10kph easy pace. Does that sound about right for my current level of training or should I be doing the strides faster? I read that you are supposed to run fast but not at all-out sprint speed. 14kph definitely felt fast, but I comfortably managed the session.
Brolish, nice running
I bet you felt extremely happy with that!! Great consistency too. That should give you lots of confidence that you are picking up the pace.
Gazelle, I'm following P+D, the baby schedule i.e. up to 55 mpw. I didn't want to take on too much mileage given my leg. I'm currently running the first mesocyle on a reduced mileage basis as my training for Dubai starts in 4 weeks. I'm using the time to build up my runs so that I can comfortably manage the first proper week of training at the end of September which is 33 miles. Thus last week I ran 22m, this week I will do 24 and so on.
Scuba, I hope your tempo goes well tonight. How long do you have before your race?
I've been having a look at events out here and would welcome some advice. My planned marathon date is 26 Jan (assuming I enter Dubai). There are plenty of 10k and 1/2 marathons in Oct-Dec (I've not looked at Jan as I figured I'd be tapering). These are my options, which races do you think I should enter? I have highlighted in bold the 3 which I would like to do, but let me know your thoughts. I don't know if doing two H/Ms is too much and whether I'd be better off just doing the one in December and really going for 1:39. Also, I've never done a 10m. What do people think of them?
OCT
NOV
DEC
Speed Sheep - I'd do a 10 km as soon as possible after you start training proper so you can use it to set your training paces, perhaps one of the earlier ones in Oct. The half in early dec will be well timed 6-7 weeks before the marathon which is just where you want it. My race at the end of Oct is a 10 mile, and I like that event and the distance, gives you more time to get into your runnning than a 10km. I don't think any of the Nov races would do any harm and would be useful to reset training paces while you still have time before the marathon. But what do I know.
Speed Sheep, My 10 miler 1:08 result helped confidence wise for my half estimate below, 10k mile pace plus 6-8 seconds, so gets my vote. Don't worry about the half to 3:30 time, get some training under your belt and see where you are at. I'd go for 10k early in Oct, half in Dec, but not 2. If you think doable then 10k/10m/half is nice but might be too much. All my PBs were post May marathon, just the one half raced in mid March, though I had some club races. Congrats on essay D&D.
Gazelle, book was the Charlie Spedding autobiog. Even just the first 5-10 pages would be enough PMA for anyone, unfancied against a top world class field he got a bronze medal at 1984 Olympics marathon. A lot about the internal thinking and attitudes he used to get there. Very very inspiring, Brol you want first?
Which half are you doing Sunday? I'm aiming at 1:31-32 for next half attempt but not till Nov.
Scuba, I usually cope fine with recovery, adaption with my 2 rest days. This week not helped by stressful rest day Friday at work??tidying up others mess, press report in local paper, and possible threat of lawyers and even fines (not for me). Not good. Tiny bit less sleep meant low energy, probably high heart rate too? Some combo of stress/ fatigue/ energy. Now fine.
Good luck with tempo run, more an interval session almost, with the rest in middle? Hope goes well.
Brol, See, I said you would find the 10x400 fairly easy. Making the recoveries shorter doesn't make the session any better, stick to what your coach says. You remember me mentioning speed development not speed work? Longer recoveries for these, not shorter. Usain Bolt would do 5-10 minute rest doing 100metres sets for example. Honest!
Fully recovered now. Monday is rest day, Tuesday speed. On seafront, 5 x 0.35m, 5 x 0.25m sort of half laps of a pavement loop in groups based on ability. Hard session, running with fastest in the club. I always try and have 1-2 people I know I can't stick with the whole distance, see how close I can get. 5-6 I couldn't stick with now far behind. Pushed and stayed ahead off 17-18min 5k runners on some efforts, made them work really hard.
Did anyone see Michael Johnson explaining how to run 400m? How fast to go off, try maintain speed through 200, then endurance phase, apply turbo kick on 250/ 300m. So I tried different speed starts, middle approach & when to kick to see what worked. 0.35m sections around 1:50-1:54, the quarters nicely between 1m17-1m21. Absolutely flying.
No speed next week, races every Tuesday!
SSheep- I wouldn't worry too much about the pace you're doing your strides at. Just do it by feel. Sounds like you got it right. In terms of racing I agree with ST. You want to get a 10k done as soon as possible to be able to set your paces. How about the one on the 6th October?
You then want to do something in November to see how you're progressing- if it's a 10k/ 10m or half marathon is really a matter of preference. Good thing about 10k races is that they give you a good idea about where you are in terms of fitness but don't take as much time to recover from as half maras, which means that they don't interfere so much with your training.
From my experience I always noticed improvement 5-6 weeks into my mara training so it might be worth slotting something in at that point. I've never raced 10m but only because there aren't many around. The half mara on 7th December would give you a very good indication of your target marathon pace, I would definitely do that one! I wouldn't bother with the 10k one week after the half in December.
If it helps I will end up doing 3 x 10k and 2x half maras in my build up to NY.
ST- good luck with the tempo!
FRTC- x post. Glad to hear you're back to your usual boing self
. Not to worry about the book, I will download it to my kindle, but many thanks! What races are you doing every Tuesday?
Races every Tuesday, local multi terrain mini league, so all sorts of surface, grass, trail, forests, rocks, mud, and a fair few hills. I will be wearing those lovely XT4s of course.
Or as someone asked me last week, have you got those tractor shoes on again?
Brol, agree with you about the recovery time, I'm sure P&D has 10k as 2-3 days, and a half as something like a week? Marathon then 2-3 weeks. 10 mile sits nicely as 4-5 days assuming taken full on.
Speed Sheep my race report for the 10 miler is here, gives you an idea of pacing. Scuba is going for similar for his.
I aimed for 10k pace plus a smidge or two (say 10-12 seconds per mile) and keep that pace going as long as possible, even to point of burnout. 10 mile time can prove you are taking half too easy. C target was 1:12, B 1:10, A 1:09. I got A** !
Great confidence booster if you can fit one in without affecting your running.
I'll start linking these into spreadsheet as boss Gazelle has ordered with all our PBs and races.
Charlie Spedding book is here and actually has the first 10-15 pages on look inside preview thing, click click. He ran against Alberto Salazar, Rob De Castella and others. and beat them.
Awesome advice, as ever. Thanks all
I think, based on the above, my target will be 10k on 6 Oct, 10k on 9 Nov, then half marathon on 7 Dec. I was avoiding the early 10k because I was scared
but you're right, I need to see where I am at the start of my training, and that will be at the end of week 2, I think. Giving it another go a month later will hopefully see some improvement.
Brolish, I like your thinking in terms of recovery. I think that's really important for me coming back from injury, which is why I'm going to avoid the 10 miler in November as it is too close to the half in December. But FRTC and Scuba (I agree with FRTC, you know LOTS!!), I hear what you're saying about the distance and will definitely keep that in mind should I see another one.
Also, I'm laughing because the half marathon in Dec is the one I did last year and had an absolute nightmare on the course at around 10m (I got a massive stitch right under my rib cage through drinking Gatorade when I'd not trained with it
) and ended up struggling home in 1:49ish. It's time to right that wrong!!!
SSheep- I can totally understand why you're scared
to do a 10k early on but it is important that you are training at the correct paces. That was exactly the purpose of my 10k a few weeks ago which went rather horrible but the one I did last week was a lot better so remember that you will improve! The main thing is you're back running and posting about running- yuppee!
And yes, it definitely sounds like you have some unfinished business with the December half
.
13m done on the way home @ 8:40.
My friend from Spain is coming to stay with us for the weekend from tomorrow and she loves going out and staying out until all hours (as they do in Madrid) so I'm going to make sure that all this socialising doesn't interfere with my running over the next few days. I suspect there might be some hangover running happening at some point.
Hopefully no intoxicated running though...
SS: i will be the old git with the Grey goatee at the 10K on the 6/10. Bright yellow Mirdif Milers vest!
Hi all
Very busy at mo, so brief call in.
Well done to SS on the essay!!!
Gazelle! Good luck for the half!
Excellent training as usual from the rest of you guys, ST, FRTC and Brolish!
My mileage is very low at the mo, just ticking over at about 25-30 mpw. Will be away this weekend with Mrs J. It's her opportunity to recover from all the preparation and this week's clear up and being into school etc....
Next week, I am going to sort out some races for the winter and put a proper schedule together. Won't be longer than a H/M tho.
Waves to all
Brolish well done on your interval session, we all knew you could do it, not only do it but smashed it
Did you do anything different on the build up to the session ie PMA or was it just one of those days when things fall into place? Oh dear take care when showing your friends around town, I'm sure you be able to fit in a few running sessions.
SS I have tried to follow the baby schedule twice, first time I bottled out of the mp runs and a few long runs
hence I didn't get a good time, then I did a few weeks at the beginning of this year before moving over to Shaggys schedule. I wouldn't worry about the overall mileage, the most I have done in a week on this campaign is 55miles, if I did more miles my energy levels would be zero, I think it's only Brolish who can get away with the higher mileage! ST is spot on by saying do a 10k asap(10k with Dubai Dave sounds good) as you will have an accurate assessment of where your running is at the moment.
FRTC I'm doing the Kenilworth half on sunday.I'm looking forward to your Tuesday race reports
I think it may only be yourself who has used the Tractor Shoes!!!! Gagging to get mine on but will wait until after the marathon
Thanks for the info on the book.
Juggler, 25-30 is still very good mileage since you are not on a schedule. Hope you are taking Mrs J somewhere nice for the weekend, will you be packing a pair of trainers just in case....
Intoxicated running, Brolish? I'm sure you'd never attempt such a thing
Enjoy some quality socialising!
Juggler, still a good mileage week as Gazelle says!
Dubai Dave, I hope to see you on the start line! What do you reckon the temperature will be like at beginning of Oct?
Gazelle, I take great comfort from your mileage levels so I will stick with it!! Good luck for the race on Sunday.
I had a much better run today. I was out the door at 5:45am
but it was worth it. It was still very hot, but the humidity was a lot lower so I think that really helped. Irritatingly, the one day I really needed Garmin feedback, the damn thing messed up (did I ever mention how much I hate my 405 
) Actually, to be fair it just had one of those days where it wouldn't lock on to a satellite so I was running blind. Therefore, based on recent heat-impaired pace, I decided to estimate 10 mins per mile. Imagine my surprise when at 25 mins in the Garmin decided to spring into action. I was even more surprised when a mile later it told me I was running 8:50 m/m! So I decided to slow down a bit and the next mile was 9:20, the following 9:40. By which time I had 58 mins on the clock so I worked out that I'd covered 6 miles, give or take. The last mile did start to feel uncomfortable, my heart rate was up in the 160s, but overall it was nowhere near as bad as last week. I never knew what speed I was running at because I've got my watch set to show average pace and of course because it thought I'd taken 25 mins to run my first mile (I may be bad in the heat but I'm not THAT bad!) it skewed the average. I couldn't be bothered to fiddle around with the settings to change it so I just ignored it until I heard the mile beep. All in all, it was nice to be home before 7am and be stretching 
Also, it was good to arrive home in one piece rather than a gibbering wreck.... I can't say I'm looking forward to 5:15am starts, but if that's what it takes then so be it.
SS Good on you, when your a bit more acclimatized Dubai Creek Striders run on Friday mornings from the Novotel at the Trade Centre which must be about 5 mins from your apartment. Temp in early October will be in the mid 30's in the day time so probably around 30C at the start at 0700, maybe a couple of degrees less as the exiles is a long way out of the city.
Sounds good Speed Sheep. you have your races to see where you are and tune up. I wouldn't worry too much about P&D. It is meant to flexible not a prescription. You especially do need to listen to your body, any warning signs.
Brol, just drink lots of water to balance up the booze. A glass before you go to bed and some neurofen usually works for me. Then lots when out. Guess it depends how much drinking you will be doing...
Tractor shoes are ace. light. Okay on the road once you've run in them for 1-2 miles, tyres warming up maybe he he? On a mixed trail run though, or varied surface very good. Probably will run in them Tuesday.
Road run last night, to help pal doing marathon. trail is nice on Thursday but gotta do some road running to get him used to it. We were getting ready to leave the club, 2 of us, Mike had already gone out on road half hour ahead. A few at club asked what route were doing, maybe bored with trail run too.. and suddenly we had 8 in our group, some much faster sub 1:30 half , which made pace a little difficult for my pal, ~1:40 half for him.
11.5 miles total, 1m warm up at 8mm, 3m @ 6:55 (not sure how this happened), 5 min break then 6m @ 7-7:30, then a final 1m @ 8mm since pace was a little hot for my pal so held back to get him home. finishded with a little sprint finish
Circuit tomorrow, maybe intervals (undecided). Aiming to do 20m on Sunday, but paced with pal so nice builder aerobic wise. Good weekend Athletes.
Gazelle- I didn't do anything differently before the intervals. Had another great run today with some MP miles thrown in which felt ridiculously easy so ended up doing them at 7:38... It's either a randomly good week or things are coming together for me
SSheep- sounds like things are looking up, great to hear. Do you make sure that you lock the satellites before you set off? I always check garmin accuracy and wait until it shows 30ft or less. It must be a nightmare to get a good reception with all those tall buildings!
FRTC- impressive running yesterday.
Well I'm going to try to take it easy(ish) today so that I can do my long run tomorrow morning so that I can concentrate on drinking for the rest of the weekend
Brolish, superb to see you've got your priorities well in order
Shame there's not a 'beer' icon like there is on my BlackBerry for me to post.... I hope you get in a good long run today to set you up nicely!
Speaking of which, I was off out before 6am again today. Just a 5 mile easy pace, still just getting back into it. Despite the temperature dropping, the humidity was ramped up. I got up and saw that our windows were completely steamed up on the outside, never a good sign..... But, I definitely felt better today. My splits were mostly sub-10m/m!! Blimey, never did I think posting something like that would be a boast
I ran 9:50, 9:43, 9:20, 10:30 (no idea what happened there, didn't feel unusually hard and I don't recall having to stop for any reason), 9:40. My heart rate was also much better, average 137 and only in the late 140s for last mile. So all in all, I'm quite pleased with that.
Garmin also played nicely. I realised what I did wrong yesterday was set it into training mode before I left the apartment (because I wanted to see what my early morning heart rate was). I have to get in a lift which knocks the satellite reception off and obviously it just had a bit of problems reconnecting. Today, I simply waited until I got outside. The first bit of my run is away from buildings so it had no trouble sorting itself out. Brolish, what do you mean when you say you wait until it locks on and shows 30ft or less? How do I do that?
Also, while we are on the subject of Garmin, I seem to be having real issues with Garmin Connect when I upload my data. Bearing in mind I've not used it since I got injured in Feb, it seems to have changed. I'm having no issues uploading my data, that's the easy part. The problem I'm having is with accessing my individual runs via the Dashboard or the Activities tab, it takes FOREVER to load on my screen. I get the outline up, but the map just won't load quickly and I can't scroll down the screen to see my splits until the sodding map is loaded. I don't even want the map, I know exactly where I've been, is there any way of getting rid of it? This whole process even crashes my browser sometimes!!! It's a real pain as it makes editing the run with a title and notes a real chore.
Juggler, I hope you're enjoying a really lovely weekend. That's a great idea to do something nice after the wedding as I'm sure it's been mega hectic for you both. Enjoy some quality time
Gazelle, I hope you're chilling pre-race. I can't wait to hear how it goes!! Your efforts will inspire me to make another early start for tomorrow's 'long' run (7 miles, longest since Feb).
Dubai Dave, once I've mastered this early morning running malarky, I will investigate the Fri runs. Yes, the Novotel is just across the bridge from me so that's kind of handy
. I'm still nervous about a 10k in 30 degrees, I think that will affect my speed somewhat, but if you don't try and all that..........
FRTC, nice splits! I love the fact 8 m/m is now a warm up.......... You'll like this one, I've come up with a new TRX press-up - both hands on medicine balls. I saw someone using what looked like handles and he was really struggling, so I thought I'd give it a go. I found it really easy. So I wondered if I could make it harder..... I've been doing press-ups on the floor using medicine balls as part of my post-challenge effort to keep the strength but reduce the numbers. So I ni
Clearly I bored the Forum with an excessively long post
That's what happens when I'm all bouncy having come back from a run and it's still too early to go and wake OH up!!! Anyway, what I was trying to say was I managed not to fall on my face and did 3 x 10 with medicine balls interspersed with sets of calf exercises to give my arms a rest. I managed them well, really slowly so great core exercise, and it was only the last 2 of the final set that I struggled with. I am definitley adding that to Mission 6 Pack 
SS you are funny, long posts are good
you do post them very early for us hence no replies! I woke up at 9am today, 11hours of sleep, I knew I was tired yesterday. My garmin dosn't lock on sometimes, so one minute i'm running at 10mm which I know i'm not and then as soon as it bleeps for the mile It says i'm running at 8:??mm blooming watch. I should of listened to you all and got the newer version, oh well I will try and be good and see if Father Christmas can put one in my stocking(115 sleeps) Well done for getting up early for your runs you will find that it gets easier soon. I'm glad you're embracing the heat, respect to you.
FRTC Sounds like you are inspiring lots of members of your club
Good luck with the 20 tomorrow, are you sure you don't want to enter Chester marathon??? I'm sure you could fit in a couple of 20 milers!!
Brolish I'm glad your training is going very well, does the "Boss" tell you off when you go quicker than he has prescribed? Take care not to wear yourself out by doing all sessions too quick and goodluck today for your long run it looks hot out there. I wonder how many drinks you will have before you feel tipsy tonight? Hope you have a great time.
I think my mind and body goes into overdrive on the lead up to races. On Wednesday's training session I felt a tight spot like a big knot on my right calf so I stopped and rubbed/kneaded it for a few seconds then it disappeared. Hubby is out all day today 7am-7pm volunteering at a show, last year we turned up and was able to go in the VIP tent! so I decided to do my run that was scheduled today last night, it all went smoothly but my calf was tight after the run, hubby massaged it and today the knot seems to have gone!
A few days to the lead up to a race I like to visualise the race in my head as I'm going to sleep, anyway I woke up this morning and realised that I fell asleep after the warm up last night, not sure whether this is good or not??? Hopefully I will visualise all of the race tonight before I drift off.
Any way I will go and try to keep myself out of mischief, hope you all have a great weekend,
Gazelle
Good luck tomorrow. You will be awesome. As always.
I have a good article for you actually, click here, actually mentions visualising a lot. Speed sheep, it's also about Mission 6 pack too, or any challenge.
In tests, people doing an exercise, a set, brain activity monitored. If they visualised the same exercise, brain actually did a similar reading just lower. So the brain / body connection is far deeper than realised.
Really liked this quote
There is no such thing as "I can't," no such thing as "impossible." You must surround yourself with positive people, positive quotes, positive images and positive videos. This force-field of positivity will thwart any negativity trying to infiltrate your mind.
& last sentence finishes it off nicely
Shun the naysayers, forget the stereotypes. Conceive your goals, believe in yourself and achieve your dreams. Nothing is impossible.
Speed Sheep. Nice running by you. And yes I know that sort of press up with the handles. Med ball will be similar. Tough!
One for your Mission 6 pack, a TRX roll out. Like you do with the wheel on floor? TRX behind you, arms behind, lean whole body forward. Not nice. But great for core.
Garmin Connect, check your browser and update it. Also flash since this is used in parts. It could be something happening at your ISP, blocking filtering? Compare speed on an iPad or smartphone if similar delay.
Nice uber circuit for me this morning, pretty tough in parts. Did I mention I have got uber gym coach to come Sunday long run last week? He runs on his own and is doing a half next week, so got him to run with the fast boys, club coach happy obviously. First time I've seen uber breathing hard when they finished.
Not sure about inspiring members at the club, but certainly helping as many as I can. Mike for some reason is aiming for 3:28:01 at Chester. I wonder why??
My previous gym instructor, I did classes & personal training with her for the 12 months upto Liverpool marathon. Have got her to come now to Tuesday club speed sessions too. I couldn't get near her in a 5k last year, things very different now. She is lovely though, and always thank her for building up my legs & fitness carefully. Maybe jobs going in uber gym so...
After circuit, short break and down to the nature reserve for "track" session.
Last time I was fully rested no circuit so interested to see how it affected times.
Lap 1 6:00
Lap 2 ?:??
Lap 3 6:03
Lap 4 6:30 more a cool down chatting with pals
Lap 2? A stonking 5:52. A new mile PB. I really am getting faster, speed work paying off.
Gazelle, Aston Martin DBS to you for tomorrow. Aka speedy roadster.
Waves to all.