|
Dec 2007
11:28am, 7 Dec 2007
2,179 posts
|
hellen
I also started to see improvements when I increased my milage - started doing doubles. But then I got really tierd so got worse again, be careful not to overdo it like I did!
|
|
Dec 2007
1:03pm, 7 Dec 2007
62 posts
|
The Jogger
Yeah, ywice a d ay not a great idea......
|
|
Dec 2007
1:04pm, 7 Dec 2007
63 posts
|
The Jogger
twice
|
|
Dec 2007
8:33pm, 7 Dec 2007
33 posts
|
Thanks for the advice folks, sounds sensible. My 2 shorter slow runs are only around 40 mins as I do them in my lunch break. The 8-9 mile one is generally governed by the time I have. It takes me around 1h 40 mins, so I guess this one is OK.
What would be a good weekly distance / run time to aim for? Ideally I'd like to bring my 10K pace down to around 8:30, and do a sub 2 hr HM.
I could start to do one of the slow runs in the evening and push it out to 6 miles or so which would help. Is the 40 min slow run any use at all? I could do an extra tempo run or interval session instead. Its easy to do these as they fit my lunchtimes better and all my running buddies are faster than me so will push me on! Or is the extra speedwork not beneficial at this stage?
So many questions, sorry!
Thanks again, Mark
|
|
Dec 2007
10:31am, 8 Dec 2007
1,972 posts
|
Girlie
First run since Knee injury forced 2 weeks rest.
Here's the numbers
2.10 miles in 25:52
Avg pace 12:19/mi
Avg Hr 145bpm(69%)
Avg would have been better if I hadn't had a spike by nearly getting run over by a twonk. Was crossing EMPTY road, when he came round the corner very tight- he could see me quite clearly and could have taken the corner better.
Knee was fine during run, feels a bit sore now, but will ice it as a precaution.
Enjoyed being out there again, although the only down point is I am clearly back to square one and will have to start over with HRM, so getting back to 11:00/mi as a 70% pace looks highly unlikey for FLM.
|
|
Dec 2007
10:46pm, 8 Dec 2007
3,042 posts
|
Red Tomato
good to have you back running girlie, I am no expert, but i believe, from listening in on here that it shouldnt take as long for you to get back to where you were, FLM is miles away! I plan to stalk Gordon, feel free to join me.
|
|
Dec 2007
8:58am, 9 Dec 2007
1,979 posts
|
Girlie
RT- Floella is probably more my league! Will be aiming for sub 5 again.
Infact, if there are any experts lurking, my plan is up for buddies to see so any advice/abuse would be welcome!
|
|
Dec 2007
10:48am, 9 Dec 2007
10 posts
|
Felt much better today 4miles only went out of zone a few times, pace today was 13.37 m/miles compared to 14.46 on monday 3rd, so dropped by over a minute in a week. actually managed to plod up some hills instead of having to walk.
Average bpm 156 max 168 (spiked when having an argument with a woman and her two jack russels who
"only wanted to play"
feeling much more encouraged as improvement is really noticeable. still feels slow but gives me the discipline i need.
|
|
Dec 2007
10:50am, 9 Dec 2007
1,980 posts
|
Girlie
Well done Prospector. It's frustrating when outside influences bu66er up your avg HR!
|
|
Dec 2007
2:29pm, 9 Dec 2007
49 posts
|
icemaiden
Hi - I've not been posting 'cos I've not been running much of late (out of country, had a cold, been tapering), but boy did I have a good time in the Bedford Half today.
Garmin time 2:17:30 (10:31 mins/mile) HR 88% according to Fetch. I was hoping for 2:20 and given the conditions today I am very pleased with myself.
And I will get back to some more HR style runs in preparation for the Nike MK Half in March. (when I stop smiling).
|
Daniels Running Formula. The Definitive Wire.
Jul 2023
