No, entries filled up and no entries on the day unfortunately.Originally Posted by Trog
No, entries filled up and no entries on the day unfortunately.
Did 6 miles yesterday morning with Dave Norman - nothing too quick but was all off-road on trails
Did a hilly 5.58 miles today in 42:05 (7:33 pace):
Mile 1 - 6:57
Mile 2 - 14:43 (7:46)
Mile 3 - 23:24 (8:41 - uphill for the whole mile)
Mile 4 - 31:17 (7:53)
Mile 5 - 37:59 (6:42 - what goes up must come down)
Mile 6 - 42:05 (4:06 for 0.58 miles - 7:05 pace)
Felt quite good, didn't go too hard but back was OK and felt like I was flowing a little. Half of the run was on trails and half on the road (round Woodley) but from 2.5 miles to 4 miles, it was all uphill.
Still, was a good feeling running past the cyclists!
Hi,
I am not trying to criticise here, but I was wondering if you have a philosophy and or plan, or if you simply do what you want when you want.
There are not too many days training listed here, and perhaps there are other days that do not make the news. I can see the benefit of the steady runs, but I get a little confused with the odd 24 x 200m or 8 x 400m that sporadically appear.
At the moment, I'm concentrating on building up my aerobic base and losing weight.
I do interval training with Altrincham on Tuesday nights (which is the best way of losing weight) and my steady runs are on an ad-hoc basis when work / child commitments allow me the time.
I'm probably running 4 times a week at the moment which after about 3 weeks, I'll increase to 5 times a week.
Once I start getting some base fitness back and the weight comes off, I'll start structuring it (probably about August) with the Hellrunner race in November as the target. I've got a Sports Science degree so I'm pretty good at devising a training schedule once I get up to the required level to actually carry it out!
I want to be getting to 18 minute 5km pace so I can kick on from there.
Did a session with Altrincham at John Leigh Park:
4 sets of:
1 x 30s hill rep
1 x 90s effort
1 x 30s hill rep
1 x 3 min 30s effort.
Felt a bit drained from the run last night but happy with my speed on the hill reps.
Thanks for the insight into your ideas.
I must admit that there are times on club night that I do things that do not necessarily fit into the Master plan, but it’s a good sociable time.
Did this run the other way round today in 27:37. Mile Splits are in red above.
Felt quite good until the last mile and started getting a sore quad and hamstring on my right leg. Still, 1:50 improvement in a few months isn't bad.
Just wanted to add - At the moment, I'm training for the 5km really and that session is the perfect session for it. The longest recovery you get (for the first 4) is 40s and the shortest is 15s (for the last 4)
Looking at doing 6/7 miles in the morning with Bisto
Last edited by TheHeathens; 13-06-2009 at 07:09 PM.
Really really didn't want to go for a run this morning but forced myself to go out for at least 5 minutes to see how I felt. If I felt rubbish after 5 mins, I said I'd turn back.
Well, I felt crap for 5 minutes but decided to carry on and ended up doing a relaxed 6.5 miles in 54:28. Took it dead easy and treated it as a recovery run:
Mile Splits:
8:45
8:34 (17:20)
8:17 (25:37)
8:41 (34:18)
8:05 (42:25)
8:02 (50:28)
4:00 (54:28)
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