What: We shall be running up to 6 of your Earth miles at a steady pace.
Why: Galactic conquest, and because we need to.
Last hard: When we crossed your asteroid belt. and, upper body the other day.
Last rest: Yesterday, plugged into recharger unit 7.
(__8|
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Comments
Why: Recovery from my 'hard' week, hahaha
Last Hard:???
Last Rest: Tuesday
Fell over twice today. First time on the tarmac, which butchered my left arm, my right hand, both knees and my HRM. I then carried on with my run, and fell over in the park, coating myself in mud. Great stuff. Just not my week, is it?
Why: Schedule Says so.
Last Hard: Sunday
Last Rest: Monday
Looking forward to Christmas!
Clearly Psi has been partly assimilated .... and the Borg are out for you too.
HRM's are obviously their point of entry - hence their attack on yours. IHRR rescue, where are you ! The only way to save Earth is for the rest of us is to lock our HRM's away until we are advised it is safe ...
why: try to add another mile to the tempo run. 65 mins would be nice....in my dreams.
last hard day: Tue
last long day: Sun
last rest day: Thu
Why: I need a quality session
Last Hard : Wednesday
Last Rest : Tuesday
Poor old KK - PSI...what's that all about? Happy running everyone
why: bloated
What: rest
Why: Driving down to Kent to see the mother in law and need to reserve some energy for tomorrows ritual whooping at squash, need to at least give her a game...
Last hard: Club night last night.
Last Rest: Sunday
As I will be in Canterbury on Saturday, can anyone please advise on a decent running shop.
Have a good weekend all and see you Monday.
Why: Ran yesterday, running tomorrow
Last hard: Felt a bit hard yesterday, very cold, sore heels and a stitch
Last rest: Fell asleep on the floor on Wednesday evening, missed my run
Put my orthotics back in my shoes, heels feel much better. If anyone cares.
Enjoy the weights...
What: Rest. Oh, and spend time browsing the 'blisters' threads.
Why: Need to recover.
Hard: Yesterday - intervals.
Rest: Wednesday.
Not very exciting, but I can't be fascinating every day!
so today
what : maybe 60mins steady cycle
why: moderate the running
last hard day : yesterday
last rest : weds
- except in Washington where Bush says "clock ticking down to war". hmmmmm, makes you think.
what: 2M warm-up; 6x1K @ 5K pace off 60 sec. recoveries; 1M warm-down
why: Frank's orders
last rest: Tuesday
last hard day: Wednesday
KK - bad luck, mate. sounds like one of those weeks where it's safest just to stay in bed.
Why: should be doing long 20+ miler today as part of Frank's orders but don't have enough time so will do it tomorrow instead.
Last rest day: Tuesday
Last hard day: Wednesday
KK, you are having a bad week!
what : 5 miles easy (37-38 mins)
why : recovery after yesterdays longish effort
"Once more into the breach..."
Why: It's my birthday, I was out late last night (went to see LOTR2 - a must see) and had a couple of glasses of wine with lunch. Going home for a snooze.
ZZZZZZZZZZZZZZZZZz
Why: To prove to myself I could have 1 run this week that went as planned!
Last Hard: As above
Last Rest: As above
Q for Drew/Achilles. When I use Franks calculation for what an easy pace should be, I get 6:45 per mile! is that right? Heres my figures and reference NB: Best time for 1500M is based on a best mile rep time & scaled down appropiately (is = 77.34 sec/400m, or 5:10/1500m). Needless to say, it doesn't feel much like recovery at the moment! KK
What: Treadmill - Hill programe - incline 3% - speed 9.5k/h - distance: ~2K.
& x-trainers, leg press....
Last rest: Yesterday
only joking
what: early session:about seven miles, moderately hilly and quite fast, (nailed this one in 00:43:24)
later this evening: upper body weights, stretching and abs work, maybe a few short and sharps on the treadmill
why: because i didn't run yesterday, despite my deluded plans
last hard: wednesday
last rest: last night
have a happy christmas, and good luck to everyone who's racing
B_Phil
P.S, similarly, good luck to everyone who's visiting not often visited relatives, hope all goes...............well?!?!?
I've noticed that the terms "easy" and "steady" get bandied around pretty freely in running circles but there seems to be a vast difference of opinion as to what they actually mean in terms of pace.
"top of the morning to ye now"
please
What: 6 miles of 3 min repeats @ 10k pace followed by 3 mins @ marathon pace. The first 4 miles were ok, then the pace started to drop, but a good session.
Also swimming club for 1hr of drills.
Why: weekly speed session.
Last hard: tonight.
Last rest: yesterday.
10 miles in 65:49
mile splits: 6:30, 6:31, 6:32, 6:31, 6:24, 6:26, 6:32, 6:39, 6:47, 6:57
Average HR 166 - ludicrously high.
Longest tempo run so far & I have no intention of trying to run longer distances at this pace.
Mentally and physically, this was a very difficult outing.
First of all, despite trying to remain as relaxed as possible beforehand, I once again failed to keep my HR under control. It seems that knowing I'm going to be running just outside my comfort zone for a long period of time sends it shooting up by an extra 10-15 bpm before I even start, and I feel under a lot of pressure. As a result, in the first couple of miles, I felt less comfortable at the pace I was running than I should have.
Once I got 3-4 miles under my belt, started to feel more relaxed (you can see this in the splits) & got ahead of my target pace (for this run) of 6:30 per mile.
Then 2 factors began to slow me down from about 7 miles onwards. One was fatigue (obvious, but I'm sure it's kicking in earlier than it should as a result of my HR being so high), and the other that was my tubes started to get gunged up in the chill and not very clean air. Two coughing fits effected a partial clearance each time, but also seemed to knock some of the stuffing out of me on both occasions.
Running 4 laps of the same 2 and a bit mile course in the dark (plus a bit extra to make the 10 miles) didn't inspire me mentally either.
Could probably have done the last mile about 15 seconds faster if I'd chosen to bust a gut. Thoughts of having to recover in time to do my long run on Sunday morning acted as a disincentive.
Endured a most unpleasant 5 minutes upon finishing, trying to avoid choking on/throwing up an hour's worth of exercise-induced respiratory secretions....
Having this target of 84 minutes for Helsby is, at the moment, putting me under a lot of (self-induced) pressure. It is beginning to look really doubtful (unless I manage a monumental piece of tailgating on the day) whether I can manage it.
Off to bed very soon - stiff and knackered.