Running (4 Viewers)

[Travs]

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

 

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[DawlishSkyBlue]

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

That's a good session When you say 3 minute rests do you mean you stop and rest? Or jog recoveries?

 

[CrawleySkyBlue]

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

Very good that.

I did a 3x 2km (@ sub 3:30/km) session this afternoon with 2:30 rests (slow jog) as part of a 17km run. Plan to do a long run (30km+) on Friday (probably 3x 5 miles + warm up and cool down).

Have recently set some PBs:
- Half marathon PB of 1:22:39 (@ ave 3:55/km) as part of a 2x 5 mile session (1km float in between). 5 mile reps in 31:08 and 30:08. Got a bit carried away during the cool down as I realised a HM PB was in reach.
- 10 mile PB of 60:36 (@ ave 3:46/km)

Feel like there is more to come.

 

[Travs]

That's a good session When you say 3 minute rests do you mean you stop and rest? Or jog recoveries?

It wasn't a jog, but we did have to walk/shuffle about 200mtrs back to the start point.

 

[Travs]

Very good that.

I did a 3x 2km (@ sub 3:30/km) session this afternoon with 2:30 rests (slow jog) as part of a 17km run. Plan to do a long run (30km+) on Friday (probably 3x 5 miles + warm up and cool down).

Have recently set some PBs:
- Half marathon PB of 1:22:39 (@ ave 3:55/km) as part of a 2x 5 mile session (1km float in between). 5 mile reps in 31:08 and 30:08. Got a bit carried away during the cool down as I realised a HM PB was in reach.
- 10 mile PB of 60:36 (@ ave 3:46/km)

Feel like there is more to come.

Nice.

My 5 mile pb is also 30:08, also from a session alternating fast/slow miles, so could hopefully go faster in a race.

That 10 mile is very good..... i could only do 62:40 last November in a race (although i was ill.... but i doubt i'd break 61 even i'd been well)

 

[Travs]

Bitch of a session last night.

15 x 300mtrs on the track
split into 3 sets of 5
100mtr jog between each rep (45secs), and 5mins rest between each set of 5.

My target was 54secs (15min/5km pace), which i think i could just about maintain in perfect conditions..... but last night it started off pissing down (and got continually worse), and the wind was blowing me out of my lane on the back bend of the track.

A bit of a solo session as well.... with most of the group doing the Podium 5km in Leicester tomorrow, they were prescribed something much easier..... but with my 5km attempt coming early April at Battersea, i had to stick this one out alone (thats a bit of a lie.... there were two others, one who did the full session but was 5-7secs behind each rep, and another who did less than half the session)

1st set started at 58 and worked down to 56
2nd set was 57's and 58's
3rd set all 57's

Was pleased to hold it together and stay consistent, another solid session knocked off.

 

[CrawleySkyBlue]

Long run done - 35.4km in 2:28:26 (@ 4:11/km ave). Included 3x 5 mile reps (1km float). Reps in 32:55, 31:46, 31:43.

Pleased its done.

 

[CrawleySkyBlue]

Nice.

My 5 mile pb is also 30:08, also from a session alternating fast/slow miles, so could hopefully go faster in a race.

That 10 mile is very good..... i could only do 62:40 last November in a race (although i was ill.... but i doubt i'd break 61 even i'd been well)

I look at some of your sessions and think I wouldn't hit your rep times!

 

[Travs]

I look at some of your sessions and think I wouldn't hit your rep times!

I've always had a feeling that my rep times indicate that i should be running some quicker race times.

I'm starting to get there on the 5km (particularly if i can break under 17mins), but 10km/10 mile, i've never really got where i feel i should be.

That said, a lot of my best performances have been on the fells and cross-country, and i've never really properly focused on anything longer than 5km on the flat.

 

[Ccfcisparks]

Had the second longest run of my training plan this morning 29km.

Was so closed to 3 hours so decided to stretch it to 3 hours total and managed to squeeze out 31km

Pleased with that considering how hilly my area is

 

[Travs]

Went to the Podium 5km at Leicester yesterday, superb event..... unfortunately i wasn't racing this year.

The elite races featured some of the best of British, and several top Scandinavian athletes. But not quite as stacked a lineup as last year as there were a couple of top races going else elsewhere this weekend as well.

Men's elite race was won in 13:36, ladies in around 15:40

Godiva's best runner fell off the back of the lead pack after about 3km but still finished in 13:58

Even the slower open races were of a good quality.... the slowest race was won in 16:40 (by a 16 year old from Godiva), and the fastest open race had a good 10-15 go under 15mins.

Then 10 x 6mins on the treadmill this morning. Possibly my final big session before next weekend's half marathon.

 

[Sick Boy]

I do fancy an Italian one, which one it is all depends on logistics! Ease of getting there, hotel costs etc!

Verona is pretty accessible from Cov, there are flights from Birmingham.

 

[Joe King]

I tried running once. Worst 20 metres of my life!

 

[DawlishSkyBlue]

10 x 400 metre efforts on the seafront last night with 90 second jog recoveries. Was a fairly strong headwind one direction so made half of the efforts harder. Managed to stay consistent though and kept them all between 1.26 and 1.30. Might have a bash at a fast Parkrun this weekend

 

[Travs]

10 x 400 metre efforts on the seafront last night with 90 second jog recoveries. Was a fairly strong headwind one direction so made half of the efforts harder. Managed to stay consistent though and kept them all between 1.26 and 1.30. Might have a bash at a fast Parkrun this weekend

I've got 10 x 400mtrs tonight, but on the track.

As i'm into an "easy week" due to half marathon on sunday, this will be my only effort of the week, and i've been told to keep them at 5km pace.

 

[PVA]

ITB pain absolutely driving me nuts, think I'm 50/50 at this stage whether I make Manchester.

I'll be gutted if I don't make it as it's my first marathon and I've trained so hard for it. But I'd also be pretty devastated if I start it and have to pull out halfway round.

The only saving grace is I have Valencia in December to look forward to regardless of Manchester.

 

[DawlishSkyBlue]

ITB pain absolutely driving me nuts, think I'm 50/50 at this stage whether I make Manchester.

I'll be gutted if I don't make it as it's my first marathon and I've trained so hard for it. But I'd also be pretty devastated if I start it and have to pull out halfway round.

The only saving grace is I have Valencia in December to look forward to regardless of Manchester.

Ive never had it. Is it something you can run lightly on or is it something you have to wait to heal?

 

[DawlishSkyBlue]

I've got 10 x 400mtrs tonight, but on the track.

As i'm into an "easy week" due to half marathon on sunday, this will be my only effort of the week, and i've been told to keep them at 5km pace.

Good luck in your half. This is the forest one isn't it? I'm about 4 weeks away from ny marathon but have got so sick of the long training I've switched to 5k training I'll probably still do another couple of 20+ milers over the next fortnight just to keep my hand in but I'm not gonna bother with the 50 mile plus weeks.

What will be will be. But after Newport its flat out 5ks all the way!

 

[Sick Boy]

ITB pain absolutely driving me nuts, think I'm 50/50 at this stage whether I make Manchester.

I'll be gutted if I don't make it as it's my first marathon and I've trained so hard for it. But I'd also be pretty devastated if I start it and have to pull out halfway round.

The only saving grace is I have Valencia in December to look forward to regardless of Manchester.

I think I've had/still got it a bit and thought it was a tailbone injury.

 

[Sick Boy]

I've got 10 x 400mtrs tonight, but on the track.

As i'm into an "easy week" due to half marathon on sunday, this will be my only effort of the week, and i've been told to keep them at 5km pace.

What time are you aiming for in the half?

 

[Travs]

Good luck in your half. This is the forest one isn't it? I'm about 4 weeks away from ny marathon but have got so sick of the long training I've switched to 5k training I'll probably still do another couple of 20+ milers over the next fortnight just to keep my hand in but I'm not gonna bother with the 50 mile plus weeks.

What will be will be. But after Newport its flat out 5ks all the way!

Yes the trail half.

Got a bit of a telling off tonight during the session.

Was told not to run the 400mtrs in anything quicker than 78's. My first set of 5 was 75,75,76,75,75

Coach told me if i was feeling easy then he was happy for me to carry on at that pace, but not to go crazy.

2nd set of 5.... 76,75,73,73,71

 

[Travs]

What time are you aiming for in the half?

No time in particular. Its a trail half, and I need to finish in the top 6 to qualify, so that is the aim..... although looking at the competition, top 15 is probably going to be my limit.

Having reccied the course a couple of weeks ago, i'd like to think i can hold somewhere close to 4min/km pace, which would be around 1hr24.

But i suspect i'll need 1hr18 or better to qualify, which i probably couldn't do on a flat road half.

Got no choice but to go out with the leaders, and if i die i die, at least i've given it a shot.

 

[PVA]

Ive never had it. Is it something you can run lightly on or is it something you have to wait to heal?

You can run on it if the pain stays low enough. Problem is it can flare up to the point it's too painful to run.

I did a half marathon with it hurting throughout about a month ago, it was very uncomfortable but I was able to run it and PB.

But then that ruined me and the following week I couldn't run for more than about 3 minutes before it became too painful.

I've only just worked my way up to doing 40 mins continuous running. So it's been very slow progress to recover.

 

[Sky_Blue_Daz]

Got a steady 5 miles in today planned on going further but was a bit rough from yesterday

 

[Sick Boy]

No time in particular. Its a trail half, and I need to finish in the top 6 to qualify, so that is the aim..... although looking at the competition, top 15 is probably going to be my limit.

Having reccied the course a couple of weeks ago, i'd like to think i can hold somewhere close to 4min/km pace, which would be around 1hr24.

But i suspect i'll need 1hr18 or better to qualify, which i probably couldn't do on a flat road half.

Got no choice but to go out with the leaders, and if i die i die, at least i've given it a shot.

Good luck to you!

 

[Skyblueweeman]

Just ran an hour for the first time ever (albeit on a treadmill). Struggled the last 15mins but got it done.

Lost 8lbs since New Year.

Happy days.