Been advised to leave the long stuff alone for a few months until knee gets better, gonna stick to shorter distances upto 6 miles.
So decided i gonna try get as fast and as fit as posssible, any tips on getting faster upto 6miles.Wanna get to 38min for 10k currently 42m
I know intervals tempo and hill reps etc. But how many of each per week, how long for the intervals 800m? Hill reps worth doing?
cheers
I love (well, not 'love') endurance hill reps which really help at the 5 - 6 miles races. Quarter mile hill steep enough to hurt but not too steep not to run. 8 reps hard up and easy down. Descent should take same time as ascent took. No stopping. Ascent should take you into oxygen debt the recover downhill. Aim to get each rep at consistent time within 10%. 1/2 mile wram up and warm down = 5 miles. Good hard session.
First of the summer series last night, a real ding dong battle going on, despite the hopefull low cloud is was a nice evening which meant no hidden trods for me. Mike N just squeezing me in to second with new junior star Tom S following me in all within 15 seconds
I'll wait to see exact stats but C6miles 1500ft in 50.01, Quite a few forumites were there Datt, Nudger, GreenFlash,...
an easy 5.5m 1300ft on the local patch warming the legs up for a long run in the Cairngorms tomo
not fair i wanted to come!!Originally Posted by shaunaneto
next week then.
Day 1 of ankle rehab. Quick 45 min 8 mile and 1200ft of mtb action. Legs felt good shame I can't run. Got some strange looks from factory security guards as I unclipped my cleat by turning my bike so I did,nt twist the cabbaged ankle....
I wouldn't be too envious considering the MWIS forecast.not fair i wanted to come!!
"How Windy?
Southwesterly; increasing quickly with height to 45-55mph gusts 60 locally 80mph - in places gusts extending into glens. Least wind south.
Effect Of Wind?
Considerable buffeting, and widely on higher areas, any mobility very difficult. Ferocious gusts near major ridges and summits, and into some glens. Significant wind chill."
Tad breezy out there this week, its going to be an exercise of hiding in glens and using hills as wind breaks
Certainly enough to make the BaG a very very long day out. It'd make a stay at the Tarf hotel atmospheric
Hilly 8 miles with the club tonight, mostly off road. Enjoyed it
not the intended run but worthwhile (hopefully)
Hill Reps hiding from strong winds
1.5 mile with 1100ft ascent x 5
Short section to the start of the run bringing it in at 8.15 miles with 5611ft ascent..... I want cake
You deserve lots of cake! Excellent session!
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