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Wednesday 29th October
Lyrics: We've been traveling far What: run bike run Why: starting to rebuild Last hard: Sunday Last rest: 19 days Insomnia sucks
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Morning.
Yesterday's lyrics - My Life by Simple Minds.
Hope you got some sleep Gobi.
Exciting Dibs. if you need someone to carry your luggage..........
Good to see you getting back to it postie.
Sounds as though you're making the most of Berlin emzap.
What: Turbo
Why: Why not
Last hard: Managing expectations
Last rest: Slept again last night
Lyrics - no.
What: conferance then getting home via the english shop I found
Why: too tired to run, apparently the shop sells proper bacon!!!!!
Last hard: listening yesterday, not quite ready for full time yet
Lyrics: no
Hope you managed to sleep gobi.
Dibs that'll be nice. When do you go?
Have a good day all.
Morning all,
Dibs - what with the racing and a return home it will be an exciting year!
LmH - On balance it all sounds promising. I imagine doctors can't prescribe long training runs so insist on the slow stuff, but you'll know how far and hard to push it.
They didn't say 'no running'. That I take as good news.
Emz - enjoy Berlin,i will have to go back some day. There was a big wall last time I went!
40 - threshold after a 3k race? Bravo!
RFJ - nice session
what - easy miles
why - intervals yesterday.
400m (5k pace), 400 (mara pace), 300m (1500m pace), 300m (mp), 200m (800 pace), 200m (mp), 100m sprint, 100m (mp). 3 blocks with 600m easy jogging in between. Pleased that each block was faster than the previous one. Legs mangled now though.
last rest - Thursday
last hard - Yesterday
lyric - dont know
What: back home now. Hopefully relaxing short run after work.
Why: De-stressing after all the travelling.
Last hard: see above.
Last rest:? See above.
Lyrics: don't think so
The shoulder seems to be fine with the walking but doesn't like it at all if I turbo two days in a row emzap. Hope you find your bacon! I didn't realise you were still working part time, do you feel that things are improving?
Dustin - I guess it's a case of suck it and see. In his private practice my consultant is a sports injury specialist so not anti activity at all. Think he was a bit surprised by how far I am able to walk and a little concerned that endorphins may over ride pain and lead me to do too much. No idea why he might think that
Alehouse - I'm 57 and would normally do anything other than an easy run the day after a race. But 3K is less than 2 miles, really doesn't inflict much damage for the next day.
Dustin - That is a complicated interval session, I find it hard to produce more than 2 different paces - well done!
Club run this evening. Thinking about it, I'll be inflicting 3 different paces on the group I'm taking out...
40 - tbh its a difficult one to master, especially on grass (we're limited to track on club nights as juniors and sprinters get priority to 'road' or 'xc' groups). Many of the runners just do faster/slower - which is why I prefer doing that session on the track, plus there are more convenient 100m points!
I have to admit doing shorter based track intervals the past couple of summers has improved my ability to judge pace by feel hugely, an essential piece of kit in any runners tool box but which I think is largely missing in a lot of club athletes. Not saying I'm an expert - not by a long shot - but am fairly happy I could judge a 70s/80s/90s/100s lap to within a second or two.
It's called a Bondarenko after a Russian 10k runner. Google it if you're interested.
Afternoon, just!
40: said you were young!
Dustin: I was going to say what 40 said! Have heard of the Bondarenko session, but had probably forgotten what it entailed. And yes, pace judgement is both crucial and sadly lacking from many athletes. I fear mine is not what it was!
LMH: no, I can't imagine either why the consultant would even think of saying the endorphins might kick in.
What: 2.4k very gentle
Why: legs are like jelly again. Feel fine though. Simply couldn't put one foot in front of the other. Supposed to be racing on Friday but it looks increasingly unlikely.
Lyrics: don't believe I do.
LMH: glad there was at least some good news. One step at a time.
Sounds like a great session, Dustin. I'm completely rubbish at judging any sort of pace
em: Have fun in Berlin
what: nowt
why: coughing up green gunk
last hard: this week is hard
last rest: since Tuesday
lyrics: no
Meant to say, if anyone is putting their name forward for the Asics Target 26.2 you would have my full support, and I would imagine everyone else's on here!
afternoon all
gobi hope you get some sleep that must be horrible
alehouse I think 40 mins is young too, especially as my youngest brother keeps calling heinz (next birthday)
lmh, moving in the right way
emzap have a great time
chicka wish you better
had a nice run with club mates last night, I felt like a new girl!
what: rest stretch
why: ran last night
last hard: last nights hill
last rest monday
Glad you had a good run with the club Wabo.
Alehouse - I don't think they want official cripples
Hope you can get rid of the cold/man flu soon.
Hope you're on the mend too chickadeee. This is week thirteen for me........
Organised a 5K race at school today; it went very well with the winner in 17:50. Over 200 of our 270 students took part and the rest marshalled the route for me. Gives me a bit of confidence to organise my own external race in the future.
Lyrics, nope.
Well done, Don on the organisation front! Was that all within the school grounds?
What led to the change of club? Is it nearer?
And get well, Chick!
Evening all
What rest
Why off out in a bit
Lyrics no
Gobi, ever thought of a job with our lot as a stop gap. Seemed to work well for Marigold.
Clocked a straight 11 hour day and am off to the pictures in a bit so no time for running today. Day off tomorrow as well as club night so will be out again then.
That's good on both counts Donaldo.
I'm not sure you're selling it as a career choice with 11 hour days postie!
Change of club entirely down to location and me wanting to train with bigger groups again!
Hi gang, I've had a bit of a read back. Take it one step at a time LMH. 40mins will teach you how! Postie, at least you have got the stress time programmed in to your marathon schedule!
In these quarters, I've got a few days off. Pre-planned stay-cation. We had a long weekend in Cornwall. Got no running, no swimming and no bike done. A fair bit of tourist hiking, and a shed load of over eating. 400 miles in the MG without bother, well pleased. As the weather has turned totally cack, my other plans are also grounded.
In good news, I have dug out the trainers. Once around the hamster wheel. It does seem like I have to keep reaching the first step of the ladder each time.
Chin chin.
Quick Pop in
What: speed interval run on treddie + body pump
Why: mixing it up
Lyrics: nope
Need more hours in the day
Ref Pacing... I used to be quite good at it... I fear I have lost some of that now, but then last night suprised me esp the 600s as did the 1st 2 in 2:26 and then the 2nd 2 in 2:24.... so may be it is coming back.... (would still like them to be closer to 2:15 though.....)
Good session Dustin
Rest day here as very long day
Take care
Hmmm - pacing - on the track I can generally hit 6:40 and 6:00 pace - other stuff estimated by how it feels compared to how 6:40 feels. On the road I can generally find 6:40 & 8:00, but then I usually have my garmin to check.
Club run turned out to be a straight 7:30 pace for an hour, a few undulations but no drama.
Threshold run with Mrs 40 tomorrow (aka easy run).