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RRR good running on the build up run. It's probably easier doing a session like this on the treadmill in terms of pace as you can control it and can't go too fast. On his session outside Alex, got far too fast doing the build up run,
good running RRR. Not been on as just been made redundant yesterday......any jobs let me know anyone. Fit athletic type who can do anything.....
Sorry to hear about your job mcs, I hope you find something else quickly.
Ruth, I was just wondering what do you thinks about fresh Vs frozen veg. Ive always read that fresh is better but more recently I have read that frozen is better as it locks all the nutrients in during the freezing process. The article went on to say that the nutrients are lost from fresh veg as it tends to sit around in supermarkets and peoples homes for prolonged periods before it is consummed?
Glad I’m not the only one ‘rounding up’ the numbers! It just seems neater that way!!
Ooh good question about the frozen veg! The broccoli, cauliflower and carrots I eat are all frozen ... that sounds wrong. Frozen before I cook them I mean Do you eat more fresh or frozen, Sarah?
Thank you! It was easier to program the speeds in on the treadmill, but it was so boring! Much preferred the build up runs outside with the distractions! Much more interesting than the inside of my garage!
Did you ever find your wristband that disappeared in the snow?
Really sorry to hear about the job – hopefully you’ll find a fantastic new one with more pay and longer holidays!
Have you had any more amazing snow runs? Loved your pics the other day!
Hey!! I round up numbers as well!! I'll run around the car park a few times in order to finish on a full Mile!
Sorry to hear about your job mcs that sucks!
Emergency frozen veg? For when you need a pea in a hurry? Hee hee! I do like fresh veg but tend to eat more frozen … for convenience really.
Not much snow left here but a LOT of slush and a bit of ice. There was a LOT of snow and ice in Birmingham at Bootcamp today – the canal path was unusable and the track was absolutely covered! Hope you’re getting a chance to enjoy the snow and it’s not disrupting your training too much!
Was talking about your amazing 18 miler on a treadmill today … wow! Have you got a long run scheduled tomorrow?
Practically none left here … although LOADS in Birmingham which is only 35 miles up the road! Strange! Hope you’re not snowed in and get out for your lovely runs!
You out for a long one tomorrow?
I run around the car parks too! I’ve got an almost 5 mile loop around Draycote Water near here but it’s .25 mile too short so a run down the hill and a blast around the car park and it’s a nice tidy 5 miles!
How’s the training for your 20 miler going?
The canal path that was originally intended for the session was covered in ice and snow ... as was the track! So this session was run around the campus on a loop that was almost exactly .75 mile long.
400m warm up around the track. (Very, very carefully ... and avoiding the snowmen)
Warmup lap around the .75 mile loop
1 x .75 at marathon pace (8 min/mile)
1 x .75 at 15 seconds quicker than marathon pace (7:45 min/mile)
1 x .75 at 30 seconds quicker than marathon pace (7:30 min/mile)
1 x .75 at 45 seconds quicker than marathon pace (7:15 min/mile)
1 x .75 at quicker than 5k pace. (5:55 min/mile)
1 x .75 cool down.
It was a good session as the five of us were started at intervals with the estimated marathon finish times as a guide so we all finished together. It was good seeing the others in front and behind you ... but difficult to resist the urge not to speed up and catch the person in front of you!
For once I actually managed to get the pacing bang on ... and resisted the urge to catch up with Ady just in front of me! The final lap was of course the fun one as I could let go and just run the lap as fast as I wanted ... couldn't quite beat Sam or Steve to the green bin though which was the finish line!
** I'll write up the bootcamp log tomorrow but wanted to pop the session down tonight so you could have a look!
Sarah, you are doing so well. I've been lurking and am inspired by your progress! So speedy, my legs dont (or will ever) go that fast.
Fab to hear from you!
I wouldn't have said my legs would go that speed if you'd asked me a month ago ... but then just over 2 years ago I was struggling to get under 30 minutes for a 5k ...
Are you training for a Spring marathon too?
Not a Spring Marathon, but hoping to do an Autumn one Dublin in October. I love your blog and your run descriptions & pictures, very emotive - you have a flair for descriptive writing
very impressed with Sarah's session today on a not flat road circuit. She showed excellent control on first 4 and then really went for it on last one. I think 6:00 for her marathon pace rep (0.75M mile) and then picking up to 5:52, 5:48 and 5:38 and then on the last one, she was asked to run as fast as she wanted to and she ran over a minute quicker with 4:33!
Good solid run Derrick - good to hear niggle free.
Hello!!!!!.....was lovely to catch up with you yesterday....in the same kit again!!!!....we just have fab taste!!!!.....Really looking forward to Dorney lakes!!!.........old Mrs Speedy knickers....!!!!......
Evening Sarah. Glad to hear that you all made it to boot camp ok. I was worried about you when I opened my curtains on saturday morning.
I was lucky I got my long run (18 miles....outdoors) in on friday so I just had a rest day planned for yesterday. Then this morning all the snow was washed away
Im impressed with the pace of your last lap yesterday 5.55min/mls...thats flying, what ever you had for breakfast that morning I need it!
I love my fruit and veg...I really do need emergency supplies just incase. I dont crave chocolate and cakes, just fruit and veg...im odd!
Week 6, Day 7
Goal: 18 miles at 9 min/mile
Actual:18 miles at 8:46 min/mile
This was a bit of an ... eventful run. I'll update you tomorrow with pics and details!!
the figures look good for the long run - look forward to hearing the story.
Hey Sarah.......good seeing you on Saturday. Your last mile winder was very impressive indeed. I had no chance of sticking with you.
I'm interested to hear the ups and downs from Sundays run. It sounds like it was full of incidents! See you at Dorney Lake in 3 weeks time. Windsor isn;t too far from where i live, so I think I'll travel there on the day all being well. If you run the Dorney Lake half like your last mile winder on Saturday I wouldn't be surprised if you weren't somewhere close to 1hr30!
RRR, not forgotten about you, will be on tomorrow night!
Ooh I bet Dublin marathon will be amazing!! I visited Dublin a couple of years ago and loved it … doing the marathon there is definitely on my list! Is this your first? Have you run Dublin before?
Glad you’re enjoying the run descriptions! Writing it all down is like running them again!
Glad your run went well after your massage! My massage was lovely! After all the scare stories, she was petite, quietly spoken and very gentle!
Glad the 15 miler went well too! And niggle-free – fantastic! Which stretches were you shown?