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RW F7 – looking for 4.30
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I wondered about the following over the next eight weeks - based on the above - but slightly changed.
15 Feb Half Marathon
22 Feb 15 Miles
1 March Half Marathon
8 March 18 Miles
15 March 15 Miles
22 March 20 Miles
29 March 18 Miles
5 April Half Marathon
12 April Race
Rest day today - although it is a really nice Spring like day out and it looks perfect for a run!
Not such a nice spring day today - I didnt have time for 5 miles, so did a 4 mile run, but a little quicker to compensate (if that works?). I did 4.05 miles in 39:51, the splits were 9:50, 9:56, 9:55,9:41 (average 9:50).
I have entered the Headcorn Half Marathon on Sunday. Not sure what pace to go for - maybe MP at 10:00? I would really like to beat 2 hours for a HM, but I am not there yet.
Today was a speed session - so I did one mile warm up, followed by eight reps of 1 min sprint and 2 mins jog back and then one mile warm down. It didnt quite hurt as much as last week - but I haven't really sprinted since I was in the 100m at school!
After years of trying I finally managed to beat my PB, which I managed the first time I did a half marathon in Feb 2008. I beat it by a massive one second! My time was 2:08:26 and the splits were 9:39,9:47,9:52,9:49,9:55,9:44,9:52,9:58,10:05,10:00,9:52.9:45,9:33. Managed to do my fastest mile in the last mile!
I took some shot bloks between miles 6 and 11 and didn't feel too sick. Although my big mistake was a curry last night, even if was a Thai curry.
The Headcorn half is a great run and I would definitely recommend it. It was a beautiful morning and a very flat course.
I had the chance to practice with plastic cups today. But the only way I could drink any was to stop! Various attempts to drink from the cup whilst running resulted in it going up my nose / over my running top / spluttering having swallowed too much!
I also managed a "sprint" finish yesterday - although that was probably the same as a slow jog for most!
My plans for this week are:
Monday - rest
Tuesday - 5 miles slow
Wednesday - speed work = 1 mile warm up, 8 x 1 min fast / 2 mins slow, 1 mile cool down.
Thursday - 10 k at MP (10:00)
Sunday = Half Marathon or 15 miles LSR
Managed to forget to bring in half my running kit to work - so couldnt really do my lunchtime run today. Such a shame - it is a beautiful sunny day out!
I did a slow 5.03 miles - time was 53:03, average pace 10:33 and the splits 10:26,10:25,10:40,11:05 and 10:12.
A speed session this morning before work. It was a beatiful morning.
I did 4.31 miles in 45:06 - I did one mile warm up and then eight lots of 250 m fast / 250 m slow, followed by a mile warm down. It was only just over 12 hours since my run last night and my legs felt a little stiff!
My plans for my long runs is slightly changed (I had entered a HM on Sunday 22 Feb a long time ago) and is below.
22 Feb Half Marathon
1 March 15 Miles
8 March 18 Miles
15 March 15 Miles
22 March 20 Miles
29 March 18 Miles
5 April Half Marathon
12 April Race
Hello matey,Back from a week in freezing New york, just reading back and some great work going on. How are you feeling about the training? Feel your on track or being pushed too hard?
Hello - how was New York - was it work or holiday?
Feeling fine - I was really pleased to beat my HM PB last Sunday! I had tried for years to beat the time I did in my first ever HM, but hadn't managed it before. So thank you for the help! I felt I could have gone a little faster at the end too - I was just worried about pushing too hard in case my legs went! I would love to do a sub 2 hour HM, but I am not there yet.
I have basically stopped alcohol as well, apart from one occasion this year. I will try and keep this up until after Brighton!
My legs are still feeling a little bit stiff - probably from last Sunday's HM and also the speed work yesterday. I think I will have a rest day today and do the 10k at MP tomorrow. It looks like it won't rain tomorrow as well!
I dug out my old garmin and charged it today - I wanted to double check my best 10k time. It was 57:15, which I did in March 2009, when training for the London Marathon. To do sub 57 I basically need 9:10 minute miles. Not tonight though!
My legs have never really felt like that before - I might do my HM on Sunday much slower than planned. Maybe MP + 1 (11 min miles.)
Doing a HM tomorrow. Not decided on pace yet - I will see how I feel at the start.
Got some new gels to try out to see if I can take those and not feel sick!
Good luck today, what gels you trying out?
So the last mile was my fastest. I think I had a negative split too, but am not completely sure of my maths!
The gels I took were fine too - I didn't feel like being sick after them. I had one at 4 miles, one at eight and one at 11.
I drank a couple of goodness shakes recovery drinks too. I should have drank something after the HM last week. Maybe that's why my legs felt so stiff afterwards?
Anyway I was really pleased with my time. And I felt much better than I did after Friday's disastrous run!
Brilliant!
Steady start, moving onto some great consistent splits.
It's all falling into place, now with the nutrition starting to work out as well.
Make sure you have a good meal and a long stretch later. We've got to make sure we keep the good momentum going now towards that 4.30 goal
Hi Inlastplace - congrats on the new PB!