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My advice to Kevin was really based on working within his capacity, and not succumbing to the highly charged fast first mile which kills your race stone dead.
Stevie G said:And also insists on doing 3 sessions a week, including a 10mile hilly tempo, which he'll do at a pace he can't match in a race the same weekend
surely its only race day magic when you pb...I think that's where the magic comes from - willing to smash the granny out of yourself for a pb which, unless you're on a huge improvement curve, doesn't happen in training.
surely its only race day magic when you pb...
Sounds like it's all going well, Mcf. I did look at Coventry but it's same day as Ashby and I could really do with a new hoodie.
Mace, a somewhat random decision? Were you just wandering by?
Rest day today with a sports massage a little later. Predictably after weeks of settled weather, it is turning just in time for my race day! 19MPH winds forecast, gusting in to the 30s.
Kevin - if your club does xc I think McFlooze's suggestion of racing that is a good one - you won't be aiming for even pacing, so that's one less thing to think about, and it might be that racing for your club rather than just yourself will keep you motivated.
Lit - looking at other posts xc is popular this time of year, will need to look at this for next year....
Last night was 1.5ml w/u, 2x2mls reps with 2 mins recovery, had an average pace of 7.30m/m in mind, came out rep 1 7.15 & 7.27, rep 2 7.14 & 7.27 for and avg of 7.21 and 1.5ml c/d. It is a 2mile loop and the 2nd mile has a couple of wee inclines. Running is weird.... 1st mile was slow down save energy and get to a pace, mile 2 was faster, hurry up.......
Any advice on what sort of paces I should be going at for these type of runs. Monday I am hoping to do 5mls of tempo/threshold (are they the same thing) but to what pace.
14mls tomorrow easy pace.
Good luck to everyone racing this weekend... RDM
Yes, do in training what you will do in a race!!
Sorry, in amongst all the other posts, I can't remember what you recent race times are, Kevin? There are lots of different sessions to keep it interesting. In this 11 week block, doing 2 sessions a week, I haven't done the same thing twice. Paces depend on the session. I have been doing quite long tempos, between 6-8 miles in one block and running them at about 10s per mile slower than hmp. They I have been doing long intervals/shorter tempos utilising 5k, 10k and hmp so working all the zones around there. Don't become stuck on one type of tempo run in one very narrow pace/effort zone.
Weather as always looks set to ruin sunday. The current wind forecast from 10-2 in York on Sunday is 40 mph plus.
mace said:I think that's where the magic comes from - willing to smash the granny out of yourself for a pb which, unless you're on a huge improvement curve, doesn't happen in training.
Stevie G said:
Ah the glory days of being on for a pb, and finding that extra needed when it comes to the crunch.As opposed to the "yeah this'll do" for most races