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Aug 2009
9:17pm, 5 Aug 2009
5,313 posts
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HappyG(rrr)
What's a rest day BS?!  Rest days are 4 miles at easy min/mile for me at the mo. Mind you, today's 8 at easy 9s turned into 8.5 at 7:53. That's what happens when running with the club! What a lovely bunch! :-)G
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Aug 2009
9:23pm, 5 Aug 2009
1,459 posts
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LouLou
Dangerous BS...
Making me jealous all you marathoners with your big mileage....
I've got the racing bug and decided to have a crack at a 10k this weekend! Not expecting a PB but would like to build on the progress of last week....
First time not marathoning training in almost 2 years so taking advantage and having a bit of fun... who knows maybe it will put me closer to hititng the magic sub 3hr some day....
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Aug 2009
9:44pm, 5 Aug 2009
265 posts
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Runamok
Ran the Promenade 5km Race this evening and set a new PB - 18:22. Am chuffed with that especially after a hard interval session last night.
Back to the longer, slower stuff tomorrow evening.
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Aug 2009
9:54pm, 5 Aug 2009
1,598 posts
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BS
lol HappyG, don't go over cooking it, remember your body does need some recovery and I don't mean an easy 4 miles I have seen myself progress over the last year whan I started to slow my recovery and lsr's and making sure I got those days with no miles.
Runa, nice PB and all the better after a hard session.
LL, what are you doing with all your free time now you are not doing loads of long runs, apart from the gym sessions
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Aug 2009
10:20pm, 5 Aug 2009
1,460 posts
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LouLou
BS - I don't seem to have acquired any free time... doing a lot of weights... going to ditch running and become a bodybuilder
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Aug 2009
10:28pm, 5 Aug 2009
1,056 posts
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RFJ
Runamock - Thats great racing well done, yoiu are hot on my heals now...
Failed progressive run tonight..... got to 8m and blew up, lack of fluids during the day and being tired are the key issues.... still a 10.5m run though..
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Aug 2009
3:10pm, 6 Aug 2009
767 posts
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lunaman
Nice one Runa. Just to make sure this really isn't just a marathon thread, I'm thinking of a 5k too this Sat (might see you at Basingstoke RFJ?) to see how this FIRST training is working out. Intervals on Tues went really well, 10 x 400 @ 1:18 each, but hope I haven't left it all on the track. I do feel really 'clumpy' when running at that pace, and wondering about looking at my gait a bit more. Apparently I look a bit too upright? I do feel a sense of dread though at the prospect of THINKING about how I run.
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Aug 2009
3:25pm, 6 Aug 2009
5,324 posts
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HappyG(rrr)
Just looked FIRST up luna. Does it suggest to run on the days in between the "3 quality sessions a week" or is the 3 runs a week all (plus cross training presumably)? For my mara training I am just doing lots of gentle running. The only "quality" sessions I do are: 1 short (5-8 mile) pace (MP - 30s?) run; 1 LSR and 1 x longer run (15-20 miles) with a portion at MP (e.g. 1/3, 1/2 building to 2/3).
The other days are all sub short (5-8 mile) at slowwwww pace (8:30 - 10+ min/mile). *Very* different approaches really! Good luck with the FIRST regime! :-)G
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Aug 2009
3:50pm, 6 Aug 2009
768 posts
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lunaman
HG - the idea seems to be to cross train 3 days, resting your running muscles for the harder than usual workouts in their schedules. But I'm actually running 4 days and x-train 2 days. I like the different workout I get with biking, as I'm completely sedentary the rest of the day and I think it helps my all round muscle balance.
There is a marathon schedule, but tbh I'd hesitate before using FIRST for a marathon, though I know plenty of people do (RW forums have quite a few). I'm using it purely with shorter races in mind this year. Will most likely return to 5x running later in the year, which wasn't a problem until early this year (one spike 60 mile week did for me).
Thinking about it, it's odd there's no thread on Fetch about FIRST - I think we're a wee bit more interested in mileage on Fetch, perhaps just because we can compare/compete with each other more easily than on RW? There's no denying high mileage is the norm for distance runners looking to go faster however.
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Aug 2009
8:52pm, 6 Aug 2009
1,199 posts
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paul the builder
I'm a bit of an occasional poster these days, mostly due to having more work and less time, still reading though. But had to break radio silence to comment on some serious turn of speed from Luna there - 78s for 10 x 400 is pretty sharp in my book.
So, cracking on with a modified P&D plan here, 4th of 12 weeks of 60-70mpw, including (shock) a decent amount of tempo and MP sessions. I don't feel especially fast, strong, or fit at the moment. But then I guess it's not about how you feel right now, but a few months down the line...?
What with BS slowing down his training and me including some harder sessions - perhaps we'll meet in the middle somewhere?
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