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Pug
I 'jogged' the last couple of kms between Alex and Gobi today before doing a shake-down run around Hyde Park. Alex started off fast and seemed to struggle from early on - thought that Gobi would catch him, but the finishing kick was probably left behind in the weekend's ultra ;-)
Alex seems like a top bloke and he's confident of sub 73 in Reading - it just seems to me that the way he's training gives him no pace, but should allow him to 'red-line' for 26.2... There's a Japanese lady who has run in the low 2:20's without (I think) breaking 16mins for the 5km, so it can be done, but he will obviously need more 5km pace if he is to get below 2:30 - at present a 2:30 marathon is little over 20 seconds per 5km slower than his 5km race pace.
Alex like me had been out over 30 miles at the weekend.
Was good to have a chat with him and JEJ during a cooldown jog.
Cheers for trying to drag me home JEJ
Conclusion, at some point I will run a quick 5k if I bother to taper even a little bit.
See you at Bramley.
1 Mile = 7:49
2 Mile = 7:32 (15:21)
3 Mile = 7:25 (22:47)
4 Mile = 7:12 (29:59)
5 Mile = 7:06 (37:05)
6 Mile = 7:13 (44:19)
7 Mile = 7:17 (51:36)
8 Mile = 7:26 (59:03)
9 Mile = 7:30 (01:06:33)
10 Mile = 7:28 (01:14:02)
11 Mile = 7:09 (01:21:12)
12 Mile = 7:07 (01:28:19)
13 Mile = 6:58 (01:35:17)
14 Mile = 6:56 (01:42:13)
15 Mile = 7:05 (01:49:19)
16 Mile = 7:10 (01:56:30)
17 Mile = 6:51 (02:03:21)
18 Mile = 7:43 (02:11:05)
19 Mile = 7:56 (02:19:02)
20 Mile = 7:13 (02:26:15)
Pug
Have to say bloke if you are thinking of 100+ miles and sub 2.35 then speed is key. That 20 is excellent. An acceleration between 11-17 and nothing silly. As you know plenty of recovery for more speed and quality.
TR- Sent u an email to home address
Felt good so ran quicker 20-30 seconds per mile quicker than normal. May the great prophet Pfitz forgive me.
0-5 miles = 7:42min/mile 75% MHR
5-10 miles = 7:24 min/mile 78% MHR
11-15 miles = 7:06 min/mile 78% MHR
15-20 miles = 6:55 min/mile 84% MHR
20-21.5 miles = 6:56 min/mile 84% MHR
Back in time to remove labcoat and watch Italy score three tries in 7 minutes and listen to the Robins beat the Seagulls. Superb stuff!
A shame that a near perfect day appears to be having the shine tarnished by proceedings at Croke Park.
All the best for anyone racing tomorrow.
Good luck to all those racing tomorrow - I'm going to turn out for my club for the last Herts XC of the season.
Looks like there is plenty of high quality training going on....well done chaps(and the lesser spotted F)keep it up.
Just sorting my bits out for Bramley tomorrow my number is 1387 so come and say hi if you see me.
75 miles so far this week with tomorrows 20+ (assuming i finish)making it mid 90's for the week.Not quite up to Dulls awesome 120(easy tiger....still 8 weeks to go)but with working 10-12 hour days pretty much what i can fit in without killing myself.
Happy training
Looking at all your 20 miler training splits might offer yet another reason why I almost literally crawled in through the door yesterday after mine...
1-5miles @7min/mile
5-10miles @6:45/mile
10-15 @7:30/mile
15-18 @8:30/mile
18-21 @10min/mile - no gel or water left and genuine belief that I was going to die.
So, this negative split thing - how exactly do you make it work...
The 19 Was 2 weeks ago...
1 Mile = 7:06
2 Mile = 6:33 (13:40)
3 Mile = 6:29 (20:09)
4 Mile = 6:40 (26:49)
5 Mile = 6:43 (33:33)
6 Mile = 6:42 (40:15)
7 Mile = 6:41 (46:57)
8 Mile = 6:45 (53:42)
9 Mile = 6:50 (01:00:32)
10 Mile = 6:44 (01:07:16)
11 Mile = 6:53 (01:14:10)
12 Mile = 7:20 (01:21:30)
13 Mile = 6:56 (01:28:26)
14 Mile = 6:55 (01:35:21)
15 Mile = 6:58 (01:42:19)
16 Mile = 6:57 (01:49:17)
17 Mile = 6:38 (01:55:55)
18 Mile = 06:49 (02:02:44)
19 Mile = 06:44 (02:09:28)
The 19 the week before was a tougher course... and was...
1 Mile = 7:18
2 Mile = 7:00 (14:19)
3 Mile = 6:57 (21:17)
4 Mile = 7:02 (28:19)
5 Mile = 7:07 (35:26)
6 Mile = 7:18 (42:44)
7 Mile = 8:15 (51:00)
8 Mile = 7:07 (58:07)
9 Mile = 6:53 (01:05:01)
10 Mile = 7:18 (01:12:19)
11 Mile = 7:01 (01:19:21)
12 Mile = 7:20 (01:26:41)
13 Mile = 6:49 (01:33:30)
14 Mile = 6:46 (01:40:17)
15 Mile = 6:36 (01:46:54)
16 Mile = 6:37 (01:53:31)
17 Mile = 6:32 (02:00:03)
18 Mile = 06:38 (02:06:42)
19 Mile = 6:32 (02:13:14)
plus todays 20... I'll do another 20 on Friday... then the next and 5th long one will be Trimpell...
i agree, todays run with the upped speed from 10-17 miles was good, felt strong... tired, but strong... and mates aroudn tonight, few beers and a 10-14 tomorrow morning, with a 5 at night for the 100+ for the week...
Pug
I've got the last xc race in our league tomorrow and then it's all about quality miles for a sub 3 at London!
or at least
it should be :¬0
Went out running hard from the off at the xc meet.
5 miles at a consistant 6.30 mmi gave me a good workout.
(this one is full of long painfull climbs!)
Runners up in the league, work to do for next year!! :-(
Still, now it's all about marathon miles untill the 22nd of April!
please post when the 100 is achieved....great running.
Some stats from today’s half marathon:
The course at Roding is undulating with lots of running onto and off pavements dodging cars and pedestrians. The weather was ideal, apart from some large puddles.
6’28”, 6’29”, 7’23”, 6’15” 6’15”, 6’37”, 6’35”, 6’20”, 6’51”, 6’13”, 6’22”, 6’23”, 6’01”, 47”
Time 85’08” (6’30” pace)
Heart rate average: 168bpm. 88%hrmax.
Ran at a hard pace.
69 miles for the week.
Conclusions: The shoes must be saucony omni and no lighter (any less support and I’m struggling). 2 imodiums (imodia) are better than 1!!
I ran in a similar way at Watford and did 84’58” (169ave bpm/88% hrmax). So 168 bpm is officially my "harder than marathon effort" heart rate. Therefore the question for me is…..what heart rate is 6’45” pace? And is that aerobic?
cartman(no one else need respond; especially crab).....apart from loads of miles how can i ensure 6'45" is aerobic? Once again it's going to be touch and go at London.
One final observation, I run much better when I’m not looking at my watch at all. I just gauge what I think is hard and hope the time is o.k. Iuse my heart monitor for feedback after the event.
TRhave you finished yet?
[b[nichs2 Great running that matey, good time as well, if it's an undulating course.. which you can see from a few off split miles... I know what you mean about using your watch, I'm contemplating racing Trafford 10k next Sunday without one, and just running as hard as I can and see what happens!
Pug
nichs2 Great running that matey, good time as well, if it's an undulating course.. which you can see from a few off split miles... I know what you mean about using your watch, I'm contemplating racing Trafford 10k next Sunday without one, and just running as hard as I can and see what happens!
Pug
Pug
Some fantastic training going on over the past 24 hours - and hopefully some great runs at Bramley too - A big well done to Dull, Njord, Pug, Nichs2, Gold Rush and Coronuim and nearly Do2 (sorry if missed anyone). Lots of quality mileage banked.
72 miles this week, inc. 22 mile progressive run, just over 11 miles out in 1:19:30 and back (into a headwind with a 2 mile uphill) in 1:18.30 - changed a rather poor training week into a good training week.
Still waiting for TR's and Ay4's update.
At 48m for me at the moment and at work till 11pm. Will try and get on the treddie for 10 or so at somepoint. 58 will be my lowest mileage in nearly 14 weeks. Only 3 more to go so one more reasonable week of training with 1 more long run before taper.
First and only run of the week (still acting as nuresmaid to Hopalong) was todays outing at Kirkintilloch 12.5k. Not ideal race prep as I was manning the www.sweatshop.co.uk retail stand, and only got my race number 2 mins before KO. Thus no w/u and I went in completely cold. Managed 46.49 which is 51 secs faster than the same course last year. 9th place too. Pleased with it overall as it is a very hard course (winner made 41.50 - can do 2.25 for the marathon), and I've only had 3 runs in the last 2 weeks.
Hope all went well for those racing.
Pug & Dull - exceptional mileage. Absolutely great. Jealous as sin, though!
Hope others fared better; GR was looking strong when I lost sight of him at 11 miles.
Pug
1.6.01
2.6.05
3.6.13
4.6.18
5.6.26
6.6.11
Speed is not my forte, need to do some work there. Disappointed with mile 5 though. Don't know what happened there. No hills. I guess i was gradually tiring, mile 6 quicker as last one. Anyway a PB, so shouldn't be too unhappy.
Pug - 100miles+ week - fair play, thats some effort
winchester 10km for me today - 37:30, hated it all the way round, windy and hilly and afetr a 50 mile week legs felt tired,
back to the training tomorrow and 3 weeks until silverstone - anyone else doing it?
Not sure this will help you, but I'm going for sub 35 minutes next week in the Trafford 10k, probably won't get it, however, I know I'm in 35:35 shape a few weeks ago, from a 6 mile race I did in 34:12...
Basically I hadn't done any speed work until 2 weeks ago and am now starting to include them in my running.
Check out my running log if you want, it goes back to August 2005, but only bother looking back to say June 2006 onwards...
My Current PB's are:
Distance Time Year Venue Age At Time
5k (Road) 00:18:09 2006 Hyde Park 5k 31
5 Mile (Road) 00:32:42 2005 Capenhurst 5M 30
10k (Road) 00:35:58 2006 Ribble Valley 10k 32
10 Mile (Road) 01:15:33 2005 Llandudno 10 30
20 Mile (Road) 02:24:49 2006 Stafford 20 31
1/2 Marathon 01:21:10 2006 Lake Vyrnwy Half Marathon 31
Marathon 02:55:05 2006 New York 31
Running Log Available:
Click For Running Log
membername=pugheaven
password=pugheaven
Pug