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Mar 2019
4:27pm, 29 Mar 2019
14,400 posts
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Chrisull
Third 50+ miles week in a row for me. Today instead of a P and D recommended 10 miles and 5 * 1k at 5k pace, I opted for some of my favourites, the 30/30 billats - as being so timely reminded of them, by larks and Brunski.
I have a blisteringly difficult offroad 10k at Downderry on Sunday, with two mammoth hills and a long beach finish, so it's perfect for a non-leg trasher. They were up near the top end of distance/pace I could do today, despite fatigue very definitely kicking in.
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Mar 2019
4:42pm, 29 Mar 2019
7,186 posts
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larkim
Run well at that 10k - I hate the distance, but that sounds a least a fun course.
Newcastle parkrun tomorrow morning for me, with a 120 mile commute to get there. And then local League race on Sunday over 5 miles, with the double whammy of Mother's day and clocks going forward to deal with.
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Mar 2019
4:55pm, 29 Mar 2019
1,161 posts
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SailorSteve
Cheers Happy. Into the unknown really, with the peculiar course and, as always, the weather could change all of our plans.
I’ve always envisaged this one as an ‘experience’ rather than a ‘time-chaser’ but I’d be being disingenuous if I denied that 3.15 is a target.
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Mar 2019
5:45pm, 29 Mar 2019
14,403 posts
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Chrisull
Crikey I have already notched up 6 * 20 milers+ in this training group as well, as an 18 and a 19. I have another 20 and a 16 to go.
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Mar 2019
8:21pm, 29 Mar 2019
1,420 posts
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Brunski
Race well SS and Chris, good work with the 30/30s as well!
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Mar 2019
9:03am, 30 Mar 2019
14,404 posts
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Chrisull
I love the 30/30s, a hard session, but kind on the legs and it usually shows exactly where you are. The reps are short enough that you can give each one a hard go, and only at the very end do you start tying up.
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Mar 2019
9:40am, 30 Mar 2019
3,961 posts
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Windsor Wool
what sort of effort do you run the 30s at Chris? Was thinking about the session as I was doing some strides this morning - slower than those I assume.
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Mar 2019
12:24pm, 30 Mar 2019
14,406 posts
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Chrisull
It has some quite strict criteria, so assuming you know your current mile pb, calculate how far you get in 30 seconds at mile pb pace.
So for me it's easy I'm around 6 minutes (probably slightly under at the moment), so I divide 1 mile by 12 which comes out at roughly 0.85 mi/ (135 metres) set two markers of that distance and have some extra space either side. So you're running it at slightly above/or at your mile pb pace - not a sprint but it feels close to one. So go from one marker to the other in 30 seconds, jog outwards another 15 seconds, jog back, go again in other direction. The fitter you are, the faster the jogs tend to be. Do at least 10 without stopping, I do 20 with about a minute's break at 10, but will be looking to remove break next time.
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Mar 2019
12:43pm, 30 Mar 2019
14,407 posts
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Chrisull
Paul - Can I go on the sidebar please for Shakespeare Marathon - April 28th please?
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Mar 2019
2:01pm, 30 Mar 2019
30,964 posts
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HappyG(rrr)
Ooh Chris a declaration. Exciting. This MUST be the one.
Good luck to Baz at Allow half n anyone else racing this weekend.
20.08 at slightly windy parkrun this morn. Going in right direction!  G
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