Got out to the kite festival, which everyone loved. Spent much of the afternoon in semi-doze while Mrs S & the boys flew kites on Hoylake beach. Got elder son to do another timed mile (felt he deserved it after his PS2 marathon yesterday) - running against a light breeze, he managed 8:17 - 40 seconds better than 9 days ago. Super performance. Only took 1 puff on the inhaler, but not in any real distress. Finally got out about 1930 and found some surprising life in the legs. Against the backdrop of a glorious sunset, did a 5 miler in 31:14, getting faster each mile (6:18, 6:17, 6:17, 6:13, 6:09). Felt q hard by finish, but by no means an eyeballs out effort...not a bad day after all!
Vrap - non-food retailing has to count as "non-essential"! - my employers got out of food just before I joined them.
Laura - great stuff. You must be really pleased after such a dodgy week.
Drew - 10 x 800 off 90 seconds sounds lethal - how fast were the 800s? - I found 6 x 800 off 1 lap jog recoveries bad enough.
Achilles, I think that the term "recovery run" is a misnomer. Conditioning run is a more accurate description since that's what you're really doing. I would be interested in your theory and promise I won't laugh as I can't think of any other realistic method of increasing weekly mileage apart for what you're doing. To achieve my long term goals 70 + mile weeks are a must for me.
Mike, the 800's were done at between 2:45 & 2:50 with an average pace of 5:44 for the session. I had to increase the recovery period for the last 3 efforts by 15 secs. What do you think of this type of session?
Drew - pace of efforts compares with my last 6 x 800 session (early July I think). I remember how I felt when I finished - much respect for managing 10 of them! Difficult to compare the recoveries - I assume yours were standing as opposed to jogging. The difference is that jog recoveries clear any accumulated lactic better, but the HR drops less quickly. Because of this, I would always favour jog recoveries for reps or interval sessions if training for longer distance events - standing recoveries (to develop lactic tolerance) if I ever tried another mile or something even shorter!
Yesterday: What: 18 miles in 2.49 along Rottingdean,Brighton, Hove seafront Why: Because I'm doing Dublin marathon eo Oct...and I love living next to the sea. Last Rest: Saturday Last Hard: Wednesday 6 miler
Am going in for the Robin Hood half marathon on 15th, so this was my dress rehearsal. I aimed to do 12 miles @ 9:50 a mile, and came in one minute faster (1:57). Found the article in this week's RW by Ed Eyestone on racing tips really useful - I used the one about working out your splits in advance and then going for it. I usually do just under 10-minute miling, so sticking to 9:50 was pushing it. Keep your fingers crossed for the 15th! This is my first e-mail - i've really enjoyed reading other people's messages It makes me realise that other people have the same problems (or similar) V. encouraging! Sue
Comments
Got elder son to do another timed mile (felt he deserved it after his PS2 marathon yesterday) - running against a light breeze, he managed 8:17 - 40 seconds better than 9 days ago. Super performance. Only took 1 puff on the inhaler, but not in any real distress.
Finally got out about 1930 and found some surprising life in the legs. Against the backdrop of a glorious sunset, did a 5 miler in 31:14, getting faster each mile (6:18, 6:17, 6:17, 6:13, 6:09). Felt q hard by finish, but by no means an eyeballs out effort...not a bad day after all!
Vrap - non-food retailing has to count as "non-essential"! - my employers got out of food just before I joined them.
Laura - great stuff. You must be really pleased after such a dodgy week.
Drew - 10 x 800 off 90 seconds sounds lethal - how fast were the 800s? - I found 6 x 800 off 1 lap jog recoveries bad enough.
Mike, the 800's were done at between 2:45 & 2:50 with an average pace of 5:44 for the session. I had to increase the recovery period for the last 3 efforts by 15 secs. What do you think of this type of session?
Difficult to compare the recoveries - I assume yours were standing as opposed to jogging. The difference is that jog recoveries clear any accumulated lactic better, but the HR drops less quickly.
Because of this, I would always favour jog recoveries for reps or interval sessions if training for longer distance events - standing recoveries (to develop lactic tolerance) if I ever tried another mile or something even shorter!
What: 18 miles in 2.49 along Rottingdean,Brighton, Hove seafront
Why: Because I'm doing Dublin marathon eo Oct...and I love living next to the sea.
Last Rest: Saturday
Last Hard: Wednesday 6 miler
This is my first e-mail - i've really enjoyed reading other people's messages It makes me realise that other people have the same problems (or similar) V. encouraging!
Sue