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managed hill work today, dint fancy reps will hopefully save them for thurs now.
Seamus i see nothing wrong with your top speed, keep enjoying your running theres no better advice for us mere mortals. we just have to set relative goals for ourselves.
I was told by a friend to do one or two runs per week close to my threshold... was told that this would help me increase my stamina and endurance... my longest run is 15KM and my half marathon is in May. He said that increasing my long run together with some speedy runs would be most beneficial.
Is this true? Or should I just continue my plodding and increase my distance
Well done Sean a few days at home seem to be doing you some good.
Think I prefer the reps to the hills Baldy.
training suffered last month but managed to get back on track. I'm really looking forward to my first event in a few weeks... it's giving me the focus to keep going.
LL glad to hear that you got out for a run last night much better than the treadmill. Hopefully this will be you on the mend. For the immune system Echinacea capsules from Holland & Barrett is susposed to be good but I have never tried them.
Good for you sean. You seem to juggle your very busy life quite successfully, how do you do it? Going to do some weights tonight which I dont want to forget about now that I am back into running which is really easy to do when the addiction kicks in.
LL, my wife has just started taking Echinacea - she is a keen horse rider but has been under the weather for a while - hopefully they should help.
Is anyone running a 5 mile race in Whitehead on Easter Monday?
Echinacea, have a wife on it and since she started it i have been checking the windy runs thread it may be a subject they are interested in, watch out LL!!
Sean, to improve you have to vary your running but maintane comon threads. The long run is the backbone, try to get 12/13 each week. A med long run mid week of 7/8 gently and a hard session which should push you, vary between reps and hills and a threshold run. for threshold pick a time you want to work hard for and develop it as you go. teh best proven hill work is conintinued running at steady pace up and down, no sprinting. for reps start with 4x800 or 6x400 with recovery jogs of half the time of your hard work. increadse the reps but keep the times steady. work as hard as you can constantly. if you have time other runs should be relaxed. try to think of your week and plan it. every session compliments anouther and dont forget to rest every cycle.
mudshark its not easy around scrabo, a few hills to be encountered, there is a nice race there every year. if you fancy running partners and a bit of a change join me on a mon night, 7pm from the bangor track. we have all ages & all abilities usually about 25-30 of us and plenty to talk about.
Kenny, have number through for belfast 940, this on line entry is easy.
was out tonight for gentle 7 and felt carp, really sluggish. hate this last 2 weeks before a mara. Reps tomorrow so better buck my ideas up or things could get messy, its embarrassing when i cry!!!!
I see talk about the Whitehead race on Monday, is it a competitive club one or would 10 minute milers like myself be amongst the field or left for dust at the back?
I managed to stretch my long run out to 17.5KM today... not a bad time for me also... 1:36:45... puts me well on track for my target sub 2hr half in 6 weeks
What sort of time would you reckon then for a half based on my 10 min mile pace for a 10km. Would i still be aiming for 10min mile or should i expect to take it down a notch?
Got first long one of 7mile on Saturday, looking forward to it ... i think!
Hello Eilers12, also doing the route down the antrim road, really looking forward to it if the old immune system stops misbehaving.
Mudshark, cant wait to start cycling again. Me and my hubby love cycling but since baby was born 2 years ago havn't been able to squeeze anything else in but determined to start it up again. I found my fitness level was at its best when I merged running and cycling.
Sean you defo seem to have the knack of juggling. I would say you will smash you 2 hr target the way your training is going. You wouldn't think you were new to running with those times.
Ladyluck. I suffer quite often from throat infections and went to Framar health (on ormeau rd or lisburn rd in Belfast) and they recommended an Enchinacea and green tea supplement specifically to help boost the immune system. Was rather expensive at £13 for 90 (i think) capsules but when i was taking it had not a sniffle or anything for ages. Of course then i forgot about it and stopped taking it for a bit and was promptly stuck down with another infection and cold. Apparantly it takes a few weeks to start working but it definitely seemed to do the trick.
Thanks for the offer Baldy for Monday evenings - I might just have to take you up on it. At the moment I am doing all my training before work except on Saturdays. Lisburn is my next real event to aim for and thereafter the Dublin marathon.
Keen to do a few 10ks before Lisburn to improve my speed and still contemplating Whitehead on Monday.
Your training seems to be going well Kenny - hopefully no set backs at this stage.
Seamus I got my Lisburn entry form through in the post yesyerday 21 June at 6.30.
Keep up the training Mudshark I found that cycling helped me last summer when I cycled to and from work once a week. I had some of my best runs in a long time at the end of the summer. There are a few 10 milers after Lisburn not so many halfs marathons during the summer. There is one in Dervock on 22 July organised by the local community association. £3 entry hilly country roads but a good test.
Just worked out where Dervock is Kenny. Always good to have some goals to aim for.
Keep running.