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Author The Running Thread...
richardworrall
Premium Member

Registered: 20th Sep 05
Location: Derby
User status: Offline
14th Apr 14 at 13:04   View Garage View User's Profile U2U Member Reply With Quote
Well London was a disaster, previous injury in the heel returned at 17 mile and cramped both legs up massively. Was perfect pace for sub 4 upto then. Had to walk the last 8 mile and finished in a personal worst of 4:52. Somewhat disappointed to say the least.
Robbo
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Registered: 6th Aug 02
Location: London
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14th Apr 14 at 13:21   View User's Profile U2U Member Reply With Quote
you still did it mate and sub 5 hours is nothing to be sniffed at
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
14th Apr 14 at 20:11   View User's Profile U2U Member Reply With Quote
I'd be pleased to get round the London Marathon as I don't think I have it in me!

I did start running again this weekend and eased myself in with a 3 miler.

Sunday 13th April

4.8KM in 23:38 at 4:55 min/KM pace


Monday 14th April

1.6KM warm-up at 5: 00 min/KM pace
2 x 800m at 4:55 min/KM pace
2 x 400m at 4:48 min/KM pace
1.6KM warm-down at 5: 00 min/KM pace

[Edited on 14-04-2014 by Pop]
AndyKent
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Registered: 3rd Sep 05
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15th Apr 14 at 16:09   View User's Profile U2U Member Reply With Quote
I've also started again

10k Saturday in 50:57. Was a bit 'meh' about it until I realised that this time last year (to the day) I ran the same distance in 54:30.

Using the gym over winter seems to have helped my fitness much more than last year where I did nothing for 3 months
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
15th Apr 14 at 21:22   View User's Profile U2U Member Reply With Quote
Tuesday 15th April

4.8km in 23:54 @ 4:49 min/km pace


It felt more of a struggle tonight, which is just the aches and pains of getting back into it.
AndyKent
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Registered: 3rd Sep 05
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16th Apr 14 at 07:54   View User's Profile U2U Member Reply With Quote
Why not the extra 200m for 5k?
Robbo
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Registered: 6th Aug 02
Location: London
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16th Apr 14 at 09:19   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by AndyKent
I've also started again

10k Saturday in 50:57. Was a bit 'meh' about it until I realised that this time last year (to the day) I ran the same distance in 54:30.

Using the gym over winter seems to have helped my fitness much more than last year where I did nothing for 3 months
10k in 50 mins (ie @ 12km/h) is a perfectly suitable time for a healthy young man
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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16th Apr 14 at 16:54   View User's Profile U2U Member Reply With Quote
Just ran my furthest distance - 11.5km. Did it in 1.03. But that was with fairly long waits crossing dual carriageways etc. Wasn't going for a time just a bit more distance.

Hoping for a 50-51min 10km at the Great Manchester Run in May.
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
16th Apr 14 at 22:03   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by AndyKent
Why not the extra 200m for 5k?


The plan I'm following said 3 miles so I was happy to stop
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
16th Apr 14 at 22:06   View User's Profile U2U Member Reply With Quote
A runner on another site posted the link below which is a useful guide for pace on slower runs.

http://www.runnersworld.co.uk/genera...ator/1676.html


Wednesday 16th April

8.00km in 47:13 @ 5:54 min/km pace

The challenge tonight wasn't the distance, it was the speed. Target pace was 65 min/km and I just couldn't drop down to it. I chose instead to go as near to it as possible and concentrate on form. It was an enjoyable run!
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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17th Apr 14 at 17:42   View User's Profile U2U Member Reply With Quote
I'm the same. My mate was telling me to run the Long Slow a runs at 6.30 pace and I can't run that slow!
AndyKent
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Registered: 3rd Sep 05
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17th Apr 14 at 20:11   View User's Profile U2U Member Reply With Quote
Why would you want to run deliberately slow? I can't read the runnerworld page (access denied) but it makes no sense to my simple mind.

I know you shouldn't tire yourself out too much, but surely pushing faster and faster pace each time is the best way to reduce your times?
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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17th Apr 14 at 20:58   View User's Profile U2U Member Reply With Quote
Supposedly not. Think it's designed more for HM and Marathon training but you are meant to combine Long Slow Runs, Tempo Runs, Interval Runs, etc. it's meant to increase stamina and also change how your body uses oxygen or something.

[Edited on 17-04-2014 by Ben J]
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
19th Apr 14 at 09:03   View User's Profile U2U Member Reply With Quote
Andy - Hopefully this link now works

http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html

Basically you run most of your runs at an easy pace to get miles in your legs and build up stamina. Going easy also helps you recover from any faster runs. This leaves you to concentrate on one to two speed sessions a week.
Ben J
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Registered: 31st Jan 05
Location: Cheshire
User status: Offline
21st Apr 14 at 18:28   View User's Profile U2U Member Reply With Quote
Just banged in a 39.30 8km which is an av. Pace of 4.56. Happy with that.
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
21st Apr 14 at 18:37   View User's Profile U2U Member Reply With Quote
Good pace Ben over a decent distance!

Monday 21st April

4.8km in 29: 05 at 6: 03 min/km pace

I was out with my wife for the first run of the week. After a busy weekend it was nice for both of us to be out at a leisurely pace. About a mile into the run the heavens opened in what can only be described as a monsoon! If it ain't raining, it ain't training.

[Edited on 21-04-2014 by Pop]
Ben J
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Registered: 31st Jan 05
Location: Cheshire
User status: Offline
22nd Apr 14 at 17:59   View User's Profile U2U Member Reply With Quote
I actually enjoy running in the rain.
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
22nd Apr 14 at 19:54   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Ben J
I actually enjoy running in the rain.


Me too, as long as it starts once I've got going. Setting off in the rain is a bit grim.

Tuesday 22nd April

1.6km warm-up at 6: 05 min/km pace
2 x 1000m at 4:55 min/km pace
4 x 400m at 4:48 min/km pace
1.6km warm-down at 6: 05 min/km pace

[Edited on 22-04-2014 by Pop]
AndyKent
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Registered: 3rd Sep 05
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23rd Apr 14 at 06:20   View User's Profile U2U Member Reply With Quote
Same here. If its raining before I start I won't go, but a few times I've been caught in showers half way through runs and the speed it gives me is amazing. Proper refreshing.
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
23rd Apr 14 at 21:10   View User's Profile U2U Member Reply With Quote
Wednesday 23rd April

8.00km in 47:20 at 5:55 min/km

Great conditions tonight, it was quite cool with a slight breeze and light drizzle. I went about 10 sec/km faster than planned, but that was mainly due to going off quick by accident.
Ben J
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Registered: 31st Jan 05
Location: Cheshire
User status: Offline
24th Apr 14 at 09:14   View User's Profile U2U Member Reply With Quote
I always end up running faster than planned and chasing times. As awesome as my Garmin is it is also a bad influence.

I head out hinking i'll just do a steady 8.5km, then next thing I'm thinking "i'm running well, i'll see if I can do a quick time etc etc..."



[Edited on 24-04-2014 by Ben J]
richardworrall
Premium Member

Registered: 20th Sep 05
Location: Derby
User status: Offline
24th Apr 14 at 12:40   View Garage View User's Profile U2U Member Reply With Quote
try running without your GPS, it feels wierd when your used to always looking at it but just run to how your body feels.
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
25th Apr 14 at 16:42   View User's Profile U2U Member Reply With Quote
Thursday 24th April

16km in 1:34:25 at 5:54 min/km pace

Last run at the end of my second week back running and I was really pleased to get a 10 miler under my belt. Taking it easy was key and I really enjoyed it. Legs were fine this morning, but my feet were a bit sore. That has worn off now which I'm pleased about. Two days rest before a run on Sunday.

[Edited on 25-04-2014 by Pop]
Ben J
Member
Registered: 31st Jan 05
Location: Cheshire
User status: Offline
25th Apr 14 at 19:39   View User's Profile U2U Member Reply With Quote
Good run that!
Pop
Member
Registered: 8th May 03
Location: Reading
User status: Offline
27th Apr 14 at 19:17   View User's Profile U2U Member Reply With Quote
I had a nice and sedate 3 miler today; got soaked again!

Sunday 27th April

4.80km in 29: 09 at 6: 04 min/km pace

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