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I’ve had a good week (week 2 of my new training plan) – total 60 miles
Sun – 14m in 2:00 off-road club run; HR 154 avg
Mon – rest
Tues – Interval sessions 4 x (1000m + 1:30 rest + 800m + 1:30 rest) – times were 3:22, 2:34, 3:16, 2:33, 3:17, 2:37, 3:21, 2:40; HR 195 max
Wed – Easy 8m in 55min; HR 159 avg
Thursday – 1m easy + 4.5 mile threshold run 26:39 (mile splits 5:51, 5:49, 5:59, 6:02, 2:58) + 1m easy; HR 183 avg, 189 max
Friday – Easy 8m in 55min; HR 159 avg
Sat – 16.6m in 2:02 50% off-road 50% on road; HR 166 avg
I seem to be handling the increased mileage ok – my left knee is sometimes a but sore. Next week will be lower because I’m travelling for work.
I hope you are all running well
Well, did 50.8 miles last week including an insane 10 race on Sunday morning through lakes of water and gale force winds... did okay... but the last two mile into a 30000+mph wind did scuper my time... although finished 12th so happy with that! felt fine until my shoes were soaking wet from 3 mile and the wind was in your face... annoying... could've been a blinding time that!
1 mile = 5:42 (avg HR = 166, max HR = 176)
2 mile = 5:40 (11:22) (avg HR = 177, max HR = 179)
3 mile = 5:48 (17:10) (avg HR = 179, max HR = 182)
4 mile = 6:08 (23:19) (avg HR = 179, max HR = 181)
5 mile = 6:37 (29:57) (avg HR = 179, max HR = 181)
6 mile = 6:26 (36:23) (avg HR = 179, max HR = 180)
6.21 mile = 37:32
Pug
Just a 4.5 this am. I had a funny incident yesterday when I went to have my haircut. Before NY I had mentioned to the girl that cut my hair what I was doing and then met her and her mother on the train to heathrow. Well, it seems she went back to work and told her mates that her client was running a marathon and they all got excited. When I came in yesterday two of her friends came over while she was cutting my hair and they were all agreeing that they wanted to run FLM in 08. I think one or two might actually do it and get their salon behind them etc -It's funny how things turn out. Every time I go in there now I will have to ask them about their training.. still beats the usual chit chat lol
just got my sorry magazine, oh well i will wait another year, maybe i will build up in speed and so get into Boston!!!
Keep the thread going i will pop by now and again to catch up.
Good luck with the training oh and my tip for dark nights and running, get some cycle lights and pin them to your front and a reflector and pin to your back.
I've got my sorry mag too. So as I still want to do the Majors, Chicago is looking favorite at the moment. I wish all of you all the best for London and I hope to see some of you on a few race threads and at some races through-out the coming year. I'll also pop in from time to time to see how you're all doing. Bye for now.
As soon as Brightroom send me my photo CD I'll be able to put my ugly mug on here.
Race certificate, Photo CD and Shadow box are all due at the end of this month.
You all better had me lol
How's everyone doing?
Pug
I'm just stuck into 50 mile weeks at the moment, got 2 10k's coming up, Telford 10k, 17th December, then Ribble Valley 10k on the 31st December... then as soon as into the New Year, it's 70+ miles per week...
Need to get down to 11st 5lbs give or take by the end of January, then I can run the Village Bakery Half in February at my racing weight for once... time to kick som serious butt!
Keep it going Rowan, as you know, it's miles that count, try and get in as many over 50+ weeks as I did and you'll be sub 3 hours in London ;-)
Pug
Have to say, don't think I'm quite over this cold, legs didn't feel bouncy at all... and the wind on the front... blimey... just didn't feel I could repsond and let 2 Buckley runners go past me and a Wirral runner... damn it!!! However, loads of prep until the next one in February... ;-) Bring it on...
1 Mile = 05:41
2 Mile = 11:43 (06:02)
3 mile = 17:40 (05:57)
4 Mile = 23:35 (05:55)
5 Mile = 29:26 (05:51)
0.12 Mile = 0:35
5.12 Mile Race= 30:04 (5:52 m/m)
So, am I happy? nope, didn't run well at all, but that's 53 mile for the week, so feeling tired. Going to take it easy now, and taper for Telford 10k on Sunday... and hope I can knock 5 seconds per mile off that... reckon I can and the Pugometer says SUB 36 minutes in Telford 10k next Sunday ;-)
Pug
Pug - great running. Good luck in Telford, if the weather is ok sub-36 should be yours. I see you are up against JEJ soon - good luck (I think you might need it!)
Last week (#3) was good - 53 miles
Sun – Easy 6.3m
Mon – Easy 4.5m
Tues – Easy 4.5m
Wed – 1m easy + 6.0 mile threshold run 36:32 (mile splits 5:48, 6:03, 5:55, 6:13, 6:16, 6:16) + 1m easy; HR 181 avg, 190 max VERY WINDY!
Thursday – Easy 8m
Friday – Easy 6m
Sat – 15.5m in 1:55 50% off-road 50% on road; HR 164 avg
2 weeks since last rest day.
I have a 10m race on the 31st, aiming for a sub 1hr
Pug
You can now download Mike Gratton's marathon training schedules directly to your Garmin
http://www.runnersworld.co.uk/garmin
3 more days and it's Telford 10k.... ohhhh the nerves lol... rested Monday, did 10 at 7:78 m/m pace last night, hardly broke a sweat, infact my shirt was dry when I got back lol... rest tonight, 4 tomorrow, rest friday then 2-3 mile Saturday...
Target Time 35:32
Oh dear, I've said it... christ... I better do it now, otherwise Coronium will think he's got my ass next year ;-)
Pug
Pug
I did Telford 10k today in 36:10... seems like I'm starting to motor now...
Pug
Pug