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Mind you, leggings on race day probably cost you about 5 minutes
Without opening up that debate again, I was surprised to pull out those times for miles 9 and 10 after having gone pretty quick up to that point. Adrenaline and knowing family were just up head definitely helped.
Edit: Sorry I get it now - you were hoping to make up the difference to 90 min half pace in the last 5k !
However if your stretch goal was 1:29:59 which is 6:52 then those 2,3 and 4 mile times were careless and you did well to pull that 7:25 mile back in miles 12 and 13 (suggests you didn't totally blow it).
Also 1:31:02 is almost the perfect interim PB to be able to attack a milestone from next time! :-)
I'm always amazed by the amount of clothes people wear in races! I don't race in anything more than shorts/vest when it is -5 out. It was warm yesterday. Man up and get your shorts and vest on.
Well done to both McF and DH ( Leggings !?! ... looks like miles 2 and 3 maybe a bit over-egged ). I think we all knew you'd beat 1:35 but 1:30 is a nice target now.
Yes muddy, the PF let me get out but not until Sunday. 20M in 2:49:59 which made me smile when i stopped the watch. So, again, a bit quicker than the previous one. No idea on HR as after about 90mins it spikes to about 180 and just stays there no matter what which is rather annoying. But it was nice and easy until then and only really started to feel it in the last mile.
PF was predictably uncomfortable this morning but not as bad as last week ( and that was without a weekend long run ) so managed a 5 recovery.
David, well done! You should celebrate any pb and this now allows you to pb again, as Skinny says.
As mcf says, even in the depth of winter on a snow covered Stafford common with a biting easterly wind I was running xc in vest and shorts. Take a fashion jumper that has seen better days, wear it in the pen and discard just as the gun goes.
Well done on the 20, Mace. I do hope it all happens on race day. I have decided not to run an Autumn marathon for a variety of reasons so I only have one go this year.
4 mile recovery over lunch. Spin tonight.
Thanks Skinny. I'm going to get some more races booked up as having something to aim for really helped during training. I'd be interested though in perhaps revising my training zones. These are what I've worked to before, anyone fancy wading in and giving me a few pointers?
Recovery 9:00+
Easy 8:20+
Steady 7:55
Tempo 7:10
HMP 7:15
MP 7:40 - 7:45
10k 6:40
5k 6:20
3k 6:07
Cheers
https://runsmartproject.com/calculator/
My 3 miles this morning got me to 53 miles for the year
Tommy, we've had conf that we have qualified for Nationals. I'll stake my claim to a place if someone who ran Midlands cant get there.
Easyish 7.5 miles last night. Leg's felt a bit heavy, glad of a rest today.
What are your most recent achieved race paces?
On first glance, I wonder if that MP needs tweaking down 5secs (perhaps 7.35-40), and allow yourself a 5sec zone on the HMP (7.15-20)
As Skinny said a while ago, my goal HMP (7:15) i think is now closer to my MP. Perhaps I can go somewhere in between at around 7:25?
I have a 10k lined up in May along with the frequent 5k in Hyde Park. I'd like to enter more 10k and 10 milers this year too. Feeling a little lost after the half on Sunday as to what to do next! Just need to get some booked up.
Cheers
https://www.thepowerof10.info/athletes/profile.aspx?athleteid=916450
Had to take a second look, as he'd done a 19.42 at the 5k I know you've mentioned doing a few times!
But he's done a 1hr 21 half last year too...
So a bit of an imbalance versus your current zones. I can imagine that sessions would feel a right doss if you're working to a 7.15-7.20 zone for HM, when you've raced at 6.59!
Therefore, I'd probably set the HM zone for 6.55-7.00 and work the rest out off that.
1:31:02 was the official time so I think 6:57 average. Minor difference I guess but yes, I reckon that zone has to change now. I'll put a goal HM time into the calculator to get an idea of the rest of the times.
Cheers
I'd like to pay attention to feel and perceived effort whenever I can too and not get too hung up on times, though I realise they're a good way of measuring training. I must make my easy runs easier too. Far too often I've gone out at what I thought was easy only to feel quite tired the day after.
Discipline is key!
Yes I noticed on strava your easy runs were getting faster. You tend to run them quicker than I do and my mara pace is faster than your hmp by circa 5-10 secs a mile.
Easy 8 over lunch. Very nice out.
Likewise.