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Overdone it?
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It sounds like a Tough Mudder course. Just need a few fallen trees to provide obstacles for climbing over/crawling under
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Yeah, but that's a win-win situation because if you run really fast anyway you can be smug about it, and if you don't you can do that twatty thing where people go 'oh, that was definitely "worth" x time on a faster course'.
McF - Don't forget the broken treadmill bed.
I was fooled by radio for news about FIFA trialing 6" bigger goals. They had David Beckham, Harry Rednap and various other folks I've never heard of before. Got to work and mentioned it to a nearby footy fan who immediately pointed out today's date
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Favourite so far though is this: http://www.g2innovation.co.uk/news/2015/4/1/g2-additive-manufacturing-breakthrough
Couple of miles on the (broken) treadmill last night, then went outside and did another 6 on the roads. Right hip is starting to feel a bit niggly, but this week is a planned cut back so hopefully it will pass.
If i'd have come acros this today i would have written it of as april fool-
http://www.adweek.com/adfreak/pornhub-getting-wearable-tech-wankband-yes-wankband-163296
Not an April fool, but should be: a machine to feed you tomatoes while you run
Skinny - bit of strava sniping instead, maybe?
I have done a bit of cycling and rowing on the rowing machine and swimming. Also, discussion about daily calorie requirements got me summoned for skinfold measurements, so that was entertaining
Lots of little black pen marks on me now, to show where to pinch.
The 6" goal extension got me too. It's a good idea.
'come acros' - unfortunate turn of phrase!
Oh Skinny, you've mugged me off like a real twobob, there's some things you shouldn't do.
Teaches me a lesson from putting such a positive upbeat post, rather than my original prediction that you'll do 3hours 23!
Lets hope Coach doesnt decide to get his own back when you're back in the 'stable', Skinny!!
A fairly unsatisfactory mp session lunchtime with 5 miles coming in at 7.03, 7.13, 7.23, 7.13 and 7.21 for average pace of 7.15. Mile 3 was the killer blow. On a plus HR was only 159 average and the new very important statistic of VO was only 8.1. My hr is normally about 160-162 on these runs so had i worked a bit harder my average pace would have been closer to normal and so would my hr. I just didnt seem to be able to move faster. I am also feeling pretty tired after 9.5 miles last night and then dealing with child that seems to ant more milk through the night than a newborn!
Circumstances have conspired to mean that I wont be able to get my planned long run in tomorrow, or anything else, then spin planned friday and pre race rest saturday, probably wont do me any harm.
Haha - of course 3:23 is more than possible because I am running for 2:59:59 but I am disappointed you thought I would run such a stupid session
- just watched a couple of 'hitting the wall' videos and that would not be good.
DT - yes I can see me getting 12*800 at 5k pace off 30 second recoveries just dropped in one week.
To be honest it didn't even stand out as that stupid. P&D has a 14mile MP session, I'd presumed the 24 was padded out with some doddering with your wife/son/dog, and well..i'll confess I'm not even sure when your marathon is!
Also, I thought you might have been influenced by the older boys who take a schedule that's already plenty, and add bits
My club's track session this week is 6x1 mile at 5K pace with 200m jog recoveries. I don't think it is an April fool.
What club is this Marrows? Is that session put on by one of those "Level 1 coaches"
I think the coach is Arthur.
No it's not Arthur and there is no pretense of qualification. Arthur has a calf strain, by the way.
I am recently connected to a few guys from my club on connect. I don't think I've seen a single mile beginning with 8 from any of them.
I do look back with fondness at some of the sessions my old club used to put on.
It was back in the days of doing a lot less mileage, so I'd turn up absolutely supercharged, and did every rep like my life depended on it.
Favourites like, in a group of 20 odd, mixed ability, out on some random road stretch, the coach would blow a whistle, and you'd have a minute to smash off as far as you could down the road.
Being stupidly keen, I'd end up bloody miles down the road, whereas some more knowing runners would end up about 43cm away.
There would then be another whistle and I would be furiously gutted if I didn't get back to the start line before everyone else, even though the difference in distance was ridiculously different.
Ludicrous! That must be impossible, unless your 5k pace isn't your 5k pace or your take a good hour to do the 200m recoveries.
Is Arthur's calf strain related to a balls out session?
SG - we did a session similar to that last summer, except it was 4*6 mins with the whistle blown at 3 minutes. One guy monstered himself so hard on the first rep he couldn't do anymore. Quality session for him.
Monstering yourself is like one of those running rites of passage isn't it?
My worst in a race was a "first km at 33min 10k pace" at a tough MT race on a boiling hot day in 2006, when my 10k ability was probably 40mins dead.
30mins lying flat out afterwards, dribbling into the turf was the result there.
That was also a classic race where on finishing (still 9th), I'd said "how do they (ie the front 8) do it, to be told by some twat that they were "proper runners"
Just because they were wearing club vests apparently. So the 100s of club vest runners behind me, well what were they?
I'm not at all bitter still, 9years on.
One day I'll probably let these sort of things go, but that's the day I stop running!
And as for this, you're spot on of course.
One of the (many) principles I've adopted off Moraghan, is generally not doing more distance in total in the rep, than the pace of the distance.
There's always exceptions, like with the P&D plan where you have 6x1k and 6x1200m at 5k paces. Clearly though, a shorter rep, a longer recovery, 90-120secs and also with a good progressive buildup!
Generally though, I like sessions like 2 1/2miles at 5k pace in total, something like 10x400m.
I've done 2miles continuous at 5k pace on the road, and that is ferociously hard. One of those "crouch down for 10mins" straight after jobs.
Different people swear by different things though. I've seen top running writers mention sessions like 3x2miles at 10k pace, which to me sounds pretty demanding
Indeed. When I first attempted a tempo run, not really knowing what one was. I thought I'd do it on one of my cross country routes on a mid summers day. I ended up lying down at the top of a hill in a field full of rapeseed, drenched in sweat, gasping for air, wondering if it was meant to feel like this. Disaster.
Is the 3*2 miles at 10K pace from Macmillans 10K plan? 2 miles at 5k pace sounds pretty tough I must admit.
I quite like 10*400m as an alternative to the classic 5*800m. What would you suggest as recoveries on a 10*400m session, I usually do 200m jogs?
I like 1min for that particular session. I tend to do my recoveries stop dead rather than a jog for such short reps, but I'm sure 200m jog is just as good.
Yes I think it's a McMillan job. I like how he says something like "if you can crack this session, you'll be able to hit your pb". That sounds like one of the most needless to say things ever!
I'd probably prefer the 2miles 5k pace over 3x2miles 10k though.
When I attempted it, I had a right rampage across town, which looking back now I had to really watch out at a few road crossings! I think I got it under pb pace, but not quite in the precise zone I was aiming for.
8 laps (plus 18metres) at 5k pace on the track would probably be a mental strain!
Ooofff! Some scary sessions being discussed. Is this the sort of thing I have to look forward to if I am going to focus on some shorter distances after London?
Thanks, Stevie. I think if I tried that session it would have to be on the track, I don't mind the repetitiveness too much, probably from years of swimming up and down the same lane at the local swimming pool. Possibly the local county park but then there's hazards such as dogs off the lead, kids on BMX's, aggressive wildlife etc to avoid.
Madbee - quite possibly, although my advice would not to attempt the 6*1 mile session at 5K pace. Although just wait until Bob pops in with his monster track training sessions at 800m, 1500m and 3K pace, that will make your hamstrings wince just thinking about it.
In other news I appear to have a cold. Not too bad so think I should be ok for few easy miles later but no swimming.
Haha - that made me laugh and reminded me of all the race my best times I used to do on routes straight from the front door and back to the front door - no warm up, no cool down just get out and run as fast as you can and see if yuo can beat the time you did it in last week.
Madbee - I'm not sure any of them are much worse than some of the P&D sessions anyway - SG has never made me run such mind mashers - next Wednesday's 3*1600m at 5k pace just looks mental (taper anyone???) but I will give it a go and if I do the first one I might give myself the max recovery and see if that helps me manage the other two.
Tommy: canal towpath between Beeston and that little footbridge near Lenton Sainsbury's.
8 and a bit easy miles and a 4 mile mini fartlek for me over the past couple of days, the highlight of which was bumping into Chris (Fatty Ford) who was looking lean. Unfortunately work is still impacting on his running
Good luck to Mace tomorrow and Bob and Skinny on Saturday. Apart from us MF 5 runners, anyone else doing anything ?
Good luck racers. I'm going to try to get to rother valley parkrun.
hopefully see you at mf5 on Sunday.
Good luck for weekend racing people.
See you in Coventry those at mf5.
Lou, arexpected youbrunning or spectating? I'm guessing the latter in view of the mornings plans.
Good luck to everyone racing
The MF5 3 or 4, Mace in his 10 today, Tommy if he runs on Monday, Lou in his parkrun and I'm not sure I know what Bob is running - perhaps a parkrun?
Have a good Easter everyone!
Lou, hope to catch you there. I am unsure how I will lace up but if it's not warm I will wear the club shirt.