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London 2007
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hope alls well - can you send me the WEEK 3 schdule again if you have time, my work email still playing up.
the alex lowe @ gmail . com
no spaces.
thx in advance.
Running in this wind adds extra challenges!
Steadily got the mileage in, but a lot of it is slow jogging. Hopefully will have a quality speed session tomorrow. 6x800's on the treadmill - any help with what kph at should be doing? I normally start at 14.8kph at this time in training.
Have a good weekend and best of luck to those racing.
Thats a good three days running to do RUSCR. Good luck. Hope the ankle holds out.
AA - 14.8kph is 6:31m/m and thats quick. According to the RW programee, in two weeks we should be 6 x 800 at between 6:43 7:03 pace so you will be well ahead of the pack. Your plan sounds quick enough. Hope it goes well. Still envious that you have banked your long run already for the week. Hoping the weather will be better when I do mine on Sunday morning. Amazing how I am now a mind of "pace" info thanks to RUSCR's website tip!!!
Staff delayed Xmas party tonight so hopefully I will still be good from my run in the morning!
Did the 1m warm up 2 miles in 13:50 1m cool down last night. Was worried about sustaining pace after speed session on Tuesday and then running too fast for my 6 miler on Wednesday as legs were heavy but went well. Did it on treadmill as cannot breathe in this wind when I'm running. Average pace of around 14km/h for those interested.
Does anyone know that if running a few of the long runs at slower than the recommended pace will affect training? Some of the off road routes that I want to run involve a lot of hills and mud that it's difficult to sustain pace on.
HH Hobby - Re the ? - It was all your positive posts on XC and saying that its a "Giggle" that made me go out and invest in XC shoes and enter a couple of races - I suppose as with hills I need to do more of them before I can "Giggle"!!!
Had a good week to date:
Mon - Rest
Tue - 8 miles @ 7:56mm
Wed - Track 1500, 3000, 1500 with 3 mins recovery inbetween all at 6:40mm. Inc w-up & down 7m
Thu - Hilly 10m @ 8:02mm
Fri - Easy 4m - SLOWWWWWWWWWWWW - running slow aint easy!
Still - getting trimmer by the day so will see how things go Sunday but first proper outing for this campaign will be Blackpool Half at the end of Feb - looking back in '05 I ran a personal worst 44:30 10k this weekend, and had managed a sub-1:30 half by the end of Feb, so hopefully as the belly goes down so will the speed!
CG - I'm thinking of doing some fell runs instead of LSRs this time, but I'm also concerned that an average of about 11min/mile and walking up the steep bits won't be as good for me as a road run.
Boxing Trg today, to maintain my 5 day run week / 1 day X trg / 1 day rest.
XC Race tomorrow followed by LSR on Sun.
Take care
CT Phew good training times, 3:30 looking good...........
When marathon training I mostly do road running but I will fit in a couple of off road which will be around 15 miles in about 4 hours.
What is your pb/aim for 2007?
I ran my first hard session post Tadworth today. Was running with a guy who wants to run the FLM in sub-3. We did 10k at 6:50 pace and it felt pretty good. Scary thing is he has to do that for another 20 miles - nutter.
Rest day tomorrow then must do a proper LSR on Sunday morning.
I'm having sat and sunday off as working 12 hour nights friday and saturday...need the rest to stay awake for them! Long run planned for monday.
hmmm, work at 7pm, maybe time for a few more zzzzzz's!
have a good weekend all
11 miles this morning, warm up then 6 miles at 7:12 pace, 2 miles @ 8:00, then 6 x 200m strides (45 sec recovery) with 2m at 7:45 to finish - I think my training programme is designed to kill me!!!
I am determined to break 3:30 this time (7th attempt) and have been training like a demon for the last 6 months (only 3 and a bit months left). My achilles heel in the past has always been maintaining pace over out the last 6 miles, so been building strength and will be doing more longer runs this year. The best thing for me has been my trainer - I do a track session with him every week and he has pushed me past limits which I didn't know existed, also he sets my programme.
After 19 mile LSR scheduled for tomorrow this will have been a 57 mile week (a record for me).
"Big stick" coming out now - Reading back there a a number of uninjured culprits who are already skipping runs and we are only just finishing week 2 of the RW programmes. - hope your excuses are good and and not of a recurring nature!
Enjoy the LSR's tomorrow everyone.
Greetings all,
Had a great day with RFJ Jnr,
Off to Bushy Park Time Trial for his first event, so I jogged, no ran round with him, and ended up being a proud Dad as he did 24:15 for his first 5K (Dad 1 sec behind).
He loved it.......
Then it was off to Reading for the Hants XC lge (Round 4), aims to get higher pos than 162 and beat 42:07, my previous time on this course. (9K).
With excellent support from RFJ jnr, I did both, with several battles on route on a testing muddy / squelchey course with 3 hills on each lap.
Finished in 157th in 41:48, so a happy RFJ.
Take care (Made even better with a 93 min leveller at West Ham.....)
Minni - Oh yes on treadmill, Then I know my pride won't let me touch the 'decrease' button! Heart rate is around 180 (max is 185) but when I do a long run (outside)its around 9 or 9:30 minute miling....... Tempo runs (outside) around 7:30 to 8:00 minute miling. So go on treadmill as really struggle with speed work and can't get down club as evening sessions start at 6:30 when I'm getting kids in bed......
LM 2003 4:09, 2004 3:44 2005 Deferred place Pregnant, 2006 3:28, so worried if I'll manage that target, but its something to go for. When you look at all the predictor stuff I shouldn't have got that time in 2006!
LM 2003 3:43; 2004 3:41; 2006 3:31.
To all keep up the good training.