Sub 5 hours



  • (((((((((((((((josie)))))))))))))

    my Hr is all over the shopo too

    4 run/walk tready miles

    we do what we can
  • Thanks Benz

    Hugs are very much needed and appreciated.
  • i dont know whats up Josie, but i hope it resolves soon

    you can do without this
  • It's one of my bro's Benz. But I hate to see them unhappy :-(
  • course you do
    they are family

  • (((((Josie)))) look after yourself.
  • debbodebbo ✭✭✭
    Yes Josie - look after yourself and then you'll be better placed to support your family. Your HR will go down too, if you aren't as stressed!
  • ((((((((((((((((Josie))))))))))))
    you have had enough of all this i know
  • Hi there, lovely sunny day here and a quick run of 4.5 miles this morning. Enjoy your day everyone.
  • Short gym session this morning and 9k run tonight with others.

    Have a 3k race on Friday and a hilly 10 miler so a good test of fitness.

    3ks are so very hard for a slow runner like me, I do try to stay with the others for at least the first 100 meters and suffer for it the rest of the race. I am expecting to be last as usual.

  • Sorry the hilly 10 mile race is on Sunday not Friday.
    The thought of doing a 3k makes me shudder. I still haven't done a 5k!
    I'm a wimp!
  • Shades the only 5ks I have done have been RFL.
  • 3K Arrrggghhhh, I'd have to run a mile or so before hand just to get my legs moving.

    Well I feel much better so all your hugs have worked a treat :-) and if any young lady wants a house broken bloke who LOVES commitment, just drop me a line I might just have one going spare at my house in a couple of weeks :-)

    Well after Sundays dodgy run I have had a couple of blinders!!!

    I had to do my 3M 70% run last night as Jumpet Jnr was off school with a cricked neck. I ran at 7pm and was NOT in the mood. However, after my warm up, I started running faster and faster and faster but my HR just crept up. I did the first mile at 9:58 mm the second at 10:29 mm and the third at 11.16 mm all at the correct HR.

    Today was speed work. I had to do 1M of strides, which consisted of increasing speed to a sprint over 100m then jogging 100m back. I got up to 6mm towards the end.
    Then I had to do 3 x 400m at 80% WHR with 200m recoveries. I amnaged 9:17 mm, 8:58 mm and 8:43 mm again at the right HR.
    To say I'm pleased is an understatement :-)
  • Josie at those speeds you would do very well at 3ks. I wonder what it feels like to run at 6mm if only for a few meters or so.

    I will do a few strides myself on Friday if I have enough time before the start, I am usually queuing for the toilet at the start of races!!
  • Good luck Jane.

    I might try and find some 3km races near me.

    I was running with my brother on holiday at a nice 11 to 12 min mile pace. Towards the end I opened up a bit to 10 min mile just to stretch my legs a bit 'Oh we're sprinting now' he says. I pushed it to 7 min miling ' No' I said ' this is sprinting'. He was impressed :-)
  • Josie I am impressed with 7 min miling too :))

    6 steady off-road miles this morning, nice and cool with a light breeze. A bit muddy in places on my route.

  • 3k race this afternoon. Managed 17.04 and it was hard, second half a bit slower than the first bit, have coughed and coughed all the way home so it means my lungs were really working their hardest. Did a much more sedate recovery run of 30 mins afterwards.

    10 miler on Sunday.
  • EP thanks and have a good run tonight with your club.
  • debbodebbo ✭✭✭
    Well done with your race Jane. I've never done a 3k race - I did a 5k on new year's day in Canada last year - glorious sunshine but freezing cold, icy road and a hangover!
  • Congrats on the time Jane and good luck with the club run Pixel.

    I'm out of action with a head cold :-( Combination of stress and speed training in the rain I think.
    3k eek, I only did my first 5 mile race this year and that was only to run with my group. Fantastic Jane.
  • 3.3 miles and 37 mins pain free ....

    same happened last time and it was short lived so I am going to sit tomorrow out and try again Sunday or even Monday and hope that I get day 2 of 100%

    Doctors referral on Thursday and its kinda like having the car make a funny noise and you get to the garage ..... no noise!!
  • Imelda hope the docs have good news for you.

    3ks are so hard, now I have a time to beat in my next 3k race in December. I expected to be last today and wasn't and was running for the finish with another girl which was great. Just wish my breathing would let me go faster or I could go faster for longer.
  • Jane have you tried the power breathe? Lloyds chemist sell them now and I have heard good things about them
  • Imelda, what does power breath do?

    Basically I like to run in my comfort zone and getting out of breath and not being able to talk is no fun, but I am always glad I have tried my hardest and disappointed when I haven't. It is so hard to judge the correct pace for a short race.
  • I am not 100% sure but I think it is a tool to strengthen your lungs ... you use it 50 times a day or morning et.c and looks poss a bit like a peakflow monitor, but I think it is designed for lung efficiency and for £9.99 may be worth a try??
  • Thanks Imelda, may have a look at them when I go into town.

  • Just having a look at the pace calculator and thought I would work back from a predicted time (hopefully) for a marathon ....
    for 4.45 marathon .... (15 mins leeway)

    easy training pace 12.04
    tempo run 10.08
    VO2 max 9.10
    speed form 8.29
    long run 12.04

    would this work backwards if training was aimed at these paces??
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