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Nice work Mike, I attempted a 5 mile threshold run whcih quickly became a recovery jog!
Sore knees and a lack of power! I think I'll head to the gym tonight......
Evening all.
Well, I'm back
it wasn't pretty, it certainly wasn't fast - but 6m run, with 3 x 2K at effort:
Time - 57.41 - 9.45av pace - 166av HR
Split Time Average Pace Average HR
1 06:27.7 10:24 148
2 05:27.5 08:47 171
3 05:23.1 08:58 173
4 07:14.8 11:40 157
5 05:36.5 09:01 168
6 05:28.5 08:49 176
7 06:52.1 11:03 161
8 05:21.3 08:37 177
9 05:27.3 08:47 178
10 03:30.3 10:30 166
So pretty normal, really
Wimp
Just cancel sleep
Night all ...zzzzzzzzz
OK
TONIGHT 12k at an even a pace as possible please...make sure you can mainatin it throughout so I would prefr you to start slow and have something left in the bank at the end... I will base your 25k + weekend lsr on this so be careful.... you have a half next weekend so I need to get some miles into your legs, I know you are doing some long stuff very shortly but distance has never been the problem with you, the increase in speed was what we were looking for.
Chuck the numbers up here later and we will figure out how much we can nmake you suffer on Sunday
I ran
Very nearly didn't as I got in absolutely exhausted, but I'm glad I did
It was a bit of a brick session, as I cycled home and went straight out, knowing that if I didn't, I'd not go.
It was nice to be back at my old pootling pace, but I did take it up at the end, just to see if I really did feel strong - as per Plum's instructions. I also went a little further than the 12K and my HRM threw a hissy fit for the middle mile or so*, so the HR data is wrong. I wriggled it into a better position/contact for the last few K.
8.5 miles/13.7K in 1:25 at 10:07av pace
1 05:57.2 09:35 129
2 06:05.3 09:48 153
3 06:15.4 10:04 150
4 06:16.5 10:06 153
5 06:33.9 10:34 150
6 06:20.5 10:12 144*
7 06:28.1 10:25 135*
8 06:26.2 10:22 156
9 06:16.4 10:06 152
10 06:33.1 10:33 156
11 06:16.2 10:05 156
12 06:14.6 10:03 161
13 06:06.6 09:50 164
14 04:04.8 09:49 164
So we will see how you feel tomorrow before nailing it in stone but I would like you to do 25k on sunday at a HR of 155 and see how the speed holds up.....
I will talk to you after work tomorrow
And I hear a rumour that someone, someone who was meant to be resting, might have been cycling today
It was very sedate on the flat because I cant pull uphill
I was bored and bouncing off walls here you of all people know how it is
I did a slightly odd session yesterday, taken from the Furman training plan: 1 mile, then 2 miles, then 2 x half a mile. With jogging recoveries in between.
It felt OK, which was a relief because the day before (Thursday) I tried to run and felt absolutely knackered and ended up run/walking a couple of miles. No idea what that was all about. Wednesday had been my day off with no exercise at all.
20 Miler planned for Sunday if all goes well. I expect that to take me about 3.5 hours.
Doctors Pah, what do they know
Glares back at the hobbit scarily, do as I say not a I do
I shall try a long run tomorrow ...... couple of hours at least I hope
OK - please don't be cross with me
but I went out with Little Bear and that beggared up all plans. But I've been getting a bit worried about he and I running as a team, and with the 30mile recce weekend looming, I felt getting out together was more important.
The thing is, I want Benny to enjoy being out running with me, so I have to give him time and space to play, swim and sniff, meet and greet other dogs and creatures and today's Garmin feed is a true reflection of that - I had no autopause on, so every time we stopped for something, the pace and HR drops were recorded as part of the splits.
The upside of this is that we did have a good run together - I fell very easily back into my comfortable ultra pace and Benny was on harness for most of it. The downside is that there was little evidence of speed, and despite that, being out and pottering for that length of time is almost as fatiguing as going at it hard for the same duration - though it's slower with Bear, I'm changing direction, twisting, turning - there is no rhythm.
I keep getting the message too long error page
I'll try submitting in two stages!
So, 27K (16.7miles in old money) in 3.07 at 11.10av pace and 148av HR -
* during this K I was bowled over by a 14 month old GSD that wanted to play with Bear - got some nice bruises and grazes to show for it, too
** this was waiting to cross the dual carriageway that bisects the Trans Pennine Path
Split Time Avg Pace Avg HR
1 06:30.4 10:28 145
2 06:11.2 09:57 150
3 07:53.5* 12:42 144
4 06:33.0 10:32 153
5 06:53.0 11:05 154
6 06:38.3 10:41 149
7 06:47.3 10:55 148
8 06:54.0 11:06 146
9 07:08.2 11:29 139
10 07:18.9** 11:46 140
12 06:47.7 10:56 146
13 06:54.1 11:06 150
14 06:48.5 10:57 144
15 06:38.6 10:42 150
16 07:04.0 11:22 147
17 07:40.4** 12:21 146
18 06:58.0 11:13 147
19 07:02.2 11:19 152
20 06:54.1 11:06 150
21 06:54.2 11:07 152
22 07:11.2 11:34 155
23 07:07.4 11:26 151
24 07:05.1 11:19 153
25 06:54.2 11:07 152
26 07:14.1 11:27 150
27 06:47.3 11:05 155
Did 20.3 miles today, at an average of 10:19 m/m pace, pretty constant pace throughout
That seems slow, but I always find I'm slow in Richmond Park
I managed to PB at Parkrun at Grovelands on Saturday and my plan had me doing a half marathon On Sunday and as I couldn't find one that was local I just had a blast around my usual route which took 1 hour 44.
I'm actually looking forward to a slow 20 miles next Sunday preceded by a couple of steady 8 milers during the week
looking forward to 20 miles???
I'm in a 20 mile race next Sunday (Surrey Spitfire, thanks happychap) so we shall see how that goes!
The plan calls for a steady 10 miler, and a punishing 5 or 6 x 1200m , before then
plus maybe an easy recovery run at some point
and some cycling
aaaaaargh
Cycling too? you're not making things easy for yourself
I have the Cheshire Cat 74 miler on the bike in two weeks - I've been really working on spinning more when cycling, which is supposed to help my running more.
I am quite happy with you going out bimbling,,, I was worried that you would be held back following being poorly and a distance like that that you found "comfortable is probably good for you mentally and physically.
I still think you should do a run off the bike at the Cat Frodo....
We do need to get some speed in somewhere but lets make sure you are 1005 first
Top running the rest of you.......
quiet in here innit...no bugger training
Me and kick drills are not compatible
I tried to have a little bit of a swim today but gave up as even though it wasn't painful it didn't feel right so better safe than sorry
*thud*
I am away with work and on 24hr call, so no running here. However, while there's no stiffness after yesterday's run
*wibble*
So will have to see how fit to run I am after that