I've been avoiding this....

madon · 14-10-2011 10:40pm

One mile warm up- half mile my sprint/jog, one mile warm down.

madon · 17-10-2011 11:24am

3.5 miles comfortably slow.

madon · 18-10-2011 11:32am

6.21 miles in 57.57.52. Its a PB but not 'official' Don't know if my little speed sessions has helped towards that one coz it was tough going I ran over four miles of into a strong wind including the last half mile.
I'm delighted with myself gong to reward myself with a big mug of coffee and a very thick slice of banana bread:D

madon · 26-10-2011 4:59pm

Have been on the turbo and a four and half mile run this morning- have had another dose on me- hope I'm not going to spend the winter now with one sinus and chest infection after another- so I hadn't got out in a week. Struggled through todays run.

madon · 01-11-2011 11:13pm

Two more 2.5 mile runs- and half hour sweating on the turbo trainer!

madon · 04-11-2011 9:35am

5k tempo in 27.07, had a very good run- really enjoyed it, got my heart pumping! I seem to be doing 5k and 10k in training that I would be delighted to do in a race setting- I've probably hit my peak after the race season:rolleyes:

madon · 07-11-2011 1:44pm

7 mile in 1.09.53 Enjoyed the run.

madon · 09-11-2011 10:41pm

4k in 22mins- I had a little window of time between home from work and kids to bed so just went out and ran!

madon · 13-11-2011 8:28pm

5k on Friday in around 28 mins and another 5k today a bit slower just under 29 mins. Was able to get out 4 times this week so I'm happy with that.

madon · 17-11-2011 12:43am

Another 5k today- wasn't in the mood for it my legs felt heavy and tired.
Thinking of starting a half marathon plan for the half in Bohermeen in March. Ideally next week would be a perfect start week it would give me two weeks to sort myself out if I tuck into too many selection boxes over Christmas!

madon · 18-11-2011 12:56am

3 more miles. Won't get out for the next few days, Sunday night will be my next chance.

madon · 24-11-2011 9:24am

21/11- 3 mile
23/11- 5 mile

madon · 28-11-2011 12:00am

25/11- 5 by 400 metre (well 1/4 mile) I tried to keep it in around 2 mins for each 400 metre but ended up going a bit faster than that and did the 5 in 9.22 mins. I'm sure that when I increase the amounts I'll slow it down!

27/11 3 mile- 26.58mins I felt fine struggled a bit when I went out first it was freezing even though it was the first night i ran with my jacket (a cycling one) then when i got past the 2nd mile I was too warm!!! Going to look for a proper running jacket like the NB one I seen for e20 in TKmaxx a few weeks ago and never got!

First week of the Hal Higdens intermediate half marathon training done, bar one 3 mile- chances are I'm not going to get out for 5 nights so I'll drop the Thursday night 3 mile and make sure that I get the more important days in. I have an extra two weeks in there too before the Bohermeen half at the beginning of March to allow for bad weather and Xmas. I don't know what time to aim for- I think I should go safe and aim for 10 minute miles so 2hr 10 min but I'd love to do it in around 2 hours. We'll see!

madon · 29-11-2011 1:50pm

30 minute tempo run- peak of it into a very strong wind. Found it hard to keep my pace slow at the beginning but I felt I done ok. I had a couple of hills as well on that route so it made it a bit tougher. Covered 3.30 miles so time wise I probably covered the same distance as I would if I kept a steady pace at that distance so I don't know if that means I should have gone a little faster or if I done it properly

madon · 02-12-2011 7:14pm

3.1 miles in 26.32 which is a couple of seconds slower than PB- legs felt really strong- cold got to me a bit again need to invest in something to keep me warm.

madon · 05-12-2011 1:46pm

6 mile in 55.28- First two in a comfortable 9 min mile. Mile 3 and 4 is where I slowed down and battled into the wind to keep the last two around 9 as well. Enjoyed it and was very tempted to keep going for the .21 of a mile to get an unofficial PB for 10k (but I ended my run on the bottom of a hill!!)

madon · 06-12-2011 9:03pm

3.5 in 32.18- struggled at the end probably because of the 6 miles yesterday and the mad cleaning buzz I've been on the last two days!

littlebug · 06-12-2011 9:23pm

madon wrote: »

the mad cleaning buzz I've been on the last two days!

Wanna come to my house

Nice running lately, any races lined up?

madon · 06-12-2011 10:28pm

littlebug wrote: »

Wanna come to my house
Nice running lately, any races lined up?

You wouldn't want me near your house if you seen the stressed out frenzy I get into while cleaning!
I feel like I'm running better in the last few weeks, typical I'd hit a high in the winter when theres not many races on! I'll do the Bohermeen half marathon in March but would like something before that. I'd love to get a 10k in before the end of the year- I know I could do a far better time than the last 10k I did but I can't find one thats close by and suits work wise.
Besides that theres a few local Santa Dash in the area, just for a bit of fun- I'm doing one on Sunday that welcomes pets so I've doctored a reindeer hairband to fit the dog- I wouldn't put as much effort into the kids nativity plays!

madon · 08-12-2011 10:33pm

3.1 miles in 28.43.
This week I'm supposed to be running a 5k race but I can't get to one. So I done the 5k tonight. Was a bit slow but I've been having a lot of good days training lately so I'm well overdue a bad day:D

madon · 09-12-2011 9:35pm

Went out to do 6 400 metre in 5k pace, In my confusion converting km to miles I ended up doing 8 400 metres. Done in 17 mins.

madon · 14-12-2011 1:19pm

Done a 3k Santa Dash on Sunday I know these are fun things but i gave it loads:o!!! Jogged 2k back afterwards.
7 miles this morning in 1.10 hoping to do it around 1.05 but weather conditions slowed me down.

littlebug · 14-12-2011 9:56pm

madon wrote: »

Done a 3k Santa Dash on Sunday I know these are fun things but i gave it loads:o!!! .

Must have been quite a sight

madon · 15-12-2011 1:17am

littlebug wrote: »

Must have been quite a sight

I ran it with the dog as well so I really stood out! I owed it too him to give it a lot of effort- he had been training all year for a race!

meathcountysec · 15-12-2011 2:11am

You seem to be doing all your runs at PB pace. Stick a recent race time in McMillans pace calculator and compare his suggested pace with what you are doing. It may seem counter-intuitive but you need to run slower to get faster.

madon · 16-12-2011 12:22am

meathcountysec wrote: »

You seem to be doing all your runs at PB pace. Stick a recent race time in McMillans pace calculator and compare his suggested pace with what you are doing. It may seem counter-intuitive but you need to run slower to get faster.

I had a look:eek:- I'm running my LSRs at the pace I should be doing intervals:o
Makes sense though once I think about it- my pace throughout my runs will probably be a bit more consistent if I slow down a bit, I tend to take off too fast and not be able to keep it up! Really appreciate the input meathcountysec.

meathcountysec · 16-12-2011 1:26am

McMillan gives you a range of pace for each type of run. Ideally you should have a long/slow/run, perhaps a tempo or interval session, 2 runs at easy pace and everything else at recovery pace (presuming 5+ runs per week). Do a tempo one week and an interval session the next week, alternating between them.

As a minimum do the long/slow/run, the tempo/interval and at least one other (easy).

All paces based on an actual race performance not on a pace you want to achieve.

A couple of months like that and you'll see real progress.

madon · 17-12-2011 6:24pm

meathcountysec wrote: »

All paces based on an actual race performance not on a pace you want to achieve.

I was doing this!
Haven't got out the past few days between, kids nativity (3nights!) and now two of us struck down with a stomach bug, really disappointed, hopefully I'll get out tomorrow and do a tempo run at Mcmillans suggested pace.

madon · 18-12-2011 9:45pm

3.5 miles in 35 mins- It was lovely to get back out but my legs were like two blocks and I had a constant pain in my right side that was just simmering on a stitch. I probably could have done with a day of eating properly before I went back out!

madon · 20-12-2011 10:28pm

35 minute tempo was todays plan. So I set out intending to run the first 5 mins at 10.30 min mile. When I settled into what I thought was a slow enough pace i looked at my watch I was going at 9.45! Tried slowing this down over the next half mile and discovered that once I got to around 10 min mile I had to shorten my stride to such an extent that it totally adjusted my posture. So I decided to run the next mile in a pace that I found I cpuld run comfortably which seemed to fall between 9.30 and 9.45. By this stage I was 19 minutes into the run so I ran two minutes at 9.30 and four minutes at 9.15 and gradually worked my way back to around 10.30 at the end so it resembled a tempo!

I've been avoiding this....

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