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Jan 2013
9:29pm, 12 Jan 2013
596 posts
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Pedro_Perez
Better now though 
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Jan 2013
9:07am, 13 Jan 2013
645 posts
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Zorba
Ran 19 49 yesterday ,it 's still good training I think !
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Jan 2013
2:15pm, 13 Jan 2013
597 posts
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Pedro_Perez
Lol.....it has to be Zobra.
I hit a steady 6.35 mile cross country run today to get back into the swing of things, a week or two taking it easy before I push it.
Training is going to look a little like this
Monday - Steady 4 - 5 mile recovery
Tuesday - Intervals of 1k building up to 6 of them.
Wednesday - Steady 4 - 5 mile recovery
Thursday - Hill reps for 5 miles
Friday - Rest
Saturday - parkrun plus a couple of miles included in the warm up/cool down. (I wont be going for a PB every week obviously, we attend parkrun as a family and I often run with my daughter in a buggy or just take it easy ready for Sunday's long run. If I go all out then it does have a knock on to Sundays run and that will then be shortened.
Sunday - LONG run of 8 miles building up to 13, mostly XC.
Should result in about 35 to 40 miles per week and I think its a sensible plan, any thoughts?
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Jan 2013
2:18pm, 13 Jan 2013
4,976 posts
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Bazoaxe
First parkrun of year for me in 20:21, It was never going to be a full out effort and I did go a bit faster than I intended. Its set a marker and I intend to improve slightly every second week before a sub 19 attempt in March/April
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Jan 2013
7:56pm, 13 Jan 2013
646 posts
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Zorba
Pedro ,that schedule puts me to shame , I 'm no expert but sounds spot on ..Welcome ,Bazo
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Jan 2013
11:08am, 14 Jan 2013
5,244 posts
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Chrisull
20.21 ain't a bad start at all, it's a good solid marker, I find between between 20 to 20.30 as a hard run, and it usually needs a race or two to get under 20 for starters, because of the mere shock of racing at that pace again. I'm hoping to get more than the one 5k I managed last year (19.41) , and addressing the fact that my non-actual pb of 19.20 was set at the halfway point of my 10k pb!
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Jan 2013
3:18pm, 15 Jan 2013
651 posts
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Zorba
I have probably thrown in the towel by the halfway point on each of my last two 5k s ...I possibly lack a bit of endurance at the moment ..It 's in my own hands ,that 's for sure
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Jan 2013
7:14pm, 15 Jan 2013
599 posts
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Pedro_Perez
20:21 is a DAMN good start for sure
I know how you feel Zobra, running close to 6 minute miles HURTS
Any attempts planned this weekend? Its my turn to run with my daughter this weekend, still its nice to attack it with a bugy and see the look on peoples face when you come in at around the 22 minute mark. lol
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Jan 2013
2:18am, 16 Jan 2013
655 posts
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Zorba
Nice work ,yes weather permitting on Sat ,life too short etc
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Jan 2013
3:16pm, 21 Jan 2013
665 posts
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Zorba
19 18 at Strathclyde Parkrun ....Fairly quick 1st k ( 3 37 ).....Obviously didn't sustain that but felt I got more involved in the race and finished strongly...Good confidence booster and now feeling at least ELIGIBLE for another sub 19 run
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