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Jul 2012
7:14pm, 4 Jul 2012
104 posts
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AmGettingFitter (AGF)
Your coastal running sounds like a nice change from the inland slopes around warwick. I did some in cornwall in June and loved it. A good Solid Target for the race Clare - you may well surprise yourself again if you get a good solid 16 weeks in !!. I too need to lose weight if I am to beat 3:30., and will try to get the mileage up nearer 50 Miles a week rather than my 40 average over the last 6-7 weeks.....hopefully the two combined will find me the 4 minutes improvement I need. It all starts here !!!
A 10KM race in Evesham this weekend will tell me where I am at, so the parkrun on saturday will focused on try to help Mrs AGF get under 30 mins. Enjoy the 4 laps of newbold !!
Is everyone feeling fit / healthy as autumn marathon training starts to kick in???
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Jul 2012
9:18pm, 4 Jul 2012
2,008 posts
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clare1976
Hi AGF  it was a nice change from the pavements and canal but I have to say I have enjoyed getting back to flatter tarmac again!! I set out this evening to do some pmp running before going to the gym to test out a 'plucked out of the air' pace of 7:45mm ish! And after a mile warm-up, ended up doing 7:27, 7:39, 7:41 - oops! It felt far to hard for pmp and so was clearly too fast, but I find it difficult to go out 'comfortably' hard as opposed to either 'easy' or 'hard'!! It didn't help that it was very hot and humid out there, but I need to practice that type of running more and use the average lap pace more.
Good luck in Evesham too - I looked at that one, but have opted for the Northbrook 10k next weekend instead. Will see you at parkrun Saturday - I suspect you and Mrs AGF will finish infront of me on what will be the 4th time around the course that morning!!
So, all in all, am fit and raring to go for the training, bring it on Hope everyone else is too!
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Jul 2012
11:02am, 5 Jul 2012
2,717 posts
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longboat
Jumping back in and about time I committed to going onto the header.
Following a 3:32 in Amsterdam last year, and some slightly longer (but slower) stuff earlier this year, my PB attempt will be the Fox @ 40 on the 10th November. Looking forward to another 7 1/2 laps round the lake!
I am doing Dunstable Downs in September, but off road, not marked and hilly suggests that won't be the fastest!
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Jul 2012
8:11pm, 5 Jul 2012
105 posts
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AmGettingFitter (AGF)
Good man Longboat. I guess you have 18 + weeks training to pull in those extra few minutes.
Sounds like a good session that Clare. Enough to seriously wake you up let not tire you out too much...good luck at Northbrook.
Well I too decided on some faster running today. I did not really do much in my lead up to brightons 3:34. Most of the improvement was just by running 40-50 mile weeks without injury. So plan to try to do one session each week this time whilst still doing most of the running slowly. Probably something different most weeks.
After listening to an old marathon talk episode I tried yahoo 800's today. Decided to do on the gym on the treadmill. Did 10x800 at 13.5km/hr. I calculate this to be roughly 3:36 per interval. So not quite the sub 3:30 like for like. But I did do all 10 sessions and jog in between. I twas quite hard towards the end...but I am relatively pleased even though I assume doing it on a treadmill might be a bit of a cheat. Hopefully I will see improvements when I do the next one in a few weeks. Think I will try 13.8KM/hr next time !!
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Jul 2012
8:47pm, 5 Jul 2012
114 posts
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Sazzleflip
Well done AGF...unfortunately my treadmill doesn't go fast enough but I might make a special trip to the gym for my speedwork next week. Do you prefer doing that one on the treadmill?
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Jul 2012
8:48pm, 5 Jul 2012
115 posts
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Sazzleflip
Oh, for the header, Chester is 7/10
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Jul 2012
8:53pm, 5 Jul 2012
106 posts
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AmGettingFitter (AGF)
Thanks Sazzleflip. I found that by doing the intervals on the treadie that they felt controlled. the only time i did them on the track I tend to go to fast or too slow as its hard to get the a pacing right, so each interval yo-yo'd as I struggled with pacing. These were all bang, bang , bang.
I hope your trainings going well for chester??
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Jul 2012
8:56pm, 5 Jul 2012
116 posts
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Sazzleflip
I'm in week 3 of training. It's going okay, I'm questioning whether I really want to get sub 3.30 so much (I have a 17 miler tomorrow and I think I'm just feeling lazy). The speed work is what I find the hardest, like you, I can't be consistent on the track.
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Jul 2012
8:26pm, 6 Jul 2012
284 posts
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Ade1973
Clare, Loch Ness is 30/09 not 07/10 (although as it draws nearer I will probably wish it was!)
Week 3 down- half mile intervals, 3M tempo and 13M on the RW Garmin-ready 3:30 schedule.
I seem to be in the pace bands most of the time- anybody had experience of this training plan?
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Jul 2012
8:39pm, 6 Jul 2012
122 posts
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Sazzleflip
I used that plan this year, but found the tempo runs unachievable for me at the time, and revised down the the 3.40 plan. On the day though I decided I would go for 3.30 and got pretty close. I thing the RW Garmin-Ready plans are great! I just wanted to try out the F.I.R.S.T 3 day a week in the autumn as a practice for next spring (it made sense to me at the time, having typed it now it sounds crazy!)
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