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--amadeus-- · 23-11-2009, 10:23

Sharing a log?

People are going to start talking about you two...!

I read Glover and thought the book was ok - certainly nothing wrong with it. If you liked it you'd probably also like Daniels Running Formula which (IIRC) is really strict about understanding exactly *why* you are running each session in a given program, what the point of it is. And if you want to be as good a marathon runner as you can be then you need the best book on marathon running ever written.

menoscemo · 23-11-2009, 19:39

I go away for the weekend and the log has turned int a gossip shop

, normally I have to go down to the third page to find it!!

Quote:

Originally Posted by Sub430

Just out of interest what's your maximum and resting heart rate.
I'm around 205 max - hit this on a treadmill session and 53 resting (this morning), it was around 47 during marathon training.

The max I have ever registered was 184 at the 5 mile in July, I hope to beat this at the Jingle bells 5k, don't think it is more than 190 though. My resting HR is somewhere just under 50.

Quote:

Originally Posted by Sub430

Remember this?
Overkill?

Name	Sessions Completed	Total Miles This week	Total miles Overall	Comments
Sub430	4	19	31	5 days running, no injury - happy with that
menoscemo

Maybe a little overkill as I intend to keep this log going long after HH 10k programe is complete. I hope to do next years 1000 mile challenge. Anyway get with the times!! It is km we are running in now!!

Quote:

Originally Posted by --amadeus--

Sharing a log?

People are going to start talking about you two...!

Meh, it is not as gay as calling yourself after a man who wore hotpants and a permed wig

menoscemo · 23-11-2009, 19:46

Anyway, back to the (s)log. Very unhealthy weekend involving a stag do, it included an indian a Chinese, a snackbox and about 12 pints of guinness

Surpirsingly though it all kicked off with a 5 a side game of football. I haven't played footie in months so I was still stiff as a plank today, more so than after the marathon.
Just back from a recovery run now. It is probably the easiest and slowest run I have ever done, I just didn't want to push myself at all, but I was still running

6.6km in 39 minutes, pace 5:58/km and wait for it .........AV HR 137

Tomorrow night will be a track night, gotta decide between doing 9 x 400m or 4 x 1000m.

Woddle · 23-11-2009, 19:46

Quote:

Originally Posted by menoscemo

. I hope to do next years 1000 mile challenge. Anyway get with the times!! It is km we are running in now!!

Never

the 1,609km challenge just does not have the same mystique, never I tell you (goes off to do a poll to see what the people want

)

Sub430 · 23-11-2009, 21:02

I'm still in miles as treadmill calibrated in miles and Garmin in miles too. I suppose I should change that.

Hills on the treadmill tonight. 10 minute warm up then:

All at 6mph
2 min at 1 incline, 2 at 2 incline, 2 at 3 and on until 2 at 8 incline so 16 minutes in total with a 4 minute cool down. Last 2 minutes was tough, heart rate up in the 180s.

All done in half an hour though then outdoor football for an hour, coaching not playing so not too strenuous.

Off for a bit of foam rolling now.

Sub430 · 24-11-2009, 09:26

4m easy this morning. 37:37, 9:21 min/mile. Avg HR 151.
A bit windy out there

(think it was curry night for the cows on the local farm).
Half an hour strengthening and stretching.

--amadeus-- · 24-11-2009, 10:28

Quote:

Originally Posted by menoscemo

Meh, it is not as gay as calling yourself after a man who wore hotpants and a permed wig

In the immortal words of Donkey "you cut me Shrek, you cut me deep...!"

menoscemo · 24-11-2009, 20:04

Had planned an interval session this evening on the UCD track, but didn't bother going as I imagine it is flooded and probably closed.
Now I f***ing hate threadmills but decided to bite the bullet and go to the gym after work. Of course I only realised in the changing room that I had no t-shirts and had only packed a long sleeve running top , but decided there was no going back

Well to say I sweated a bit was an understatement, during the 400m speed sections there were literally puddles rolling of my forehead, the threadmill probably ended up wetter than the UCD track

Over half an hour later the sweat is still rolling off me as I sit in my apartment typing this log:

Anyway I did a 500m warm up at 10kph (6min/kmh) followed by 9 x 400m at 14kph (4:17/km) with 200m at 10kph between reps. After a little warm down total was just over 6km in a tad over 30 minutes.

Sub430 · 25-11-2009, 10:01

40m tempo on the treadmill, ipod died so it was 40 minutes without music.
Soooooo boring.

Incline 1
10 min warm up, 20 mins at 7.5/8mph (12/12.9kmh) HR 170-176, 10 min warm down.

Sub430 · 26-11-2009, 11:00

3 easy miles this morning in 27:47. Avg pace 9:15min/mile. Avg HR 147.

Easy miles were around 10min/mile pace this time last year so there has definitely been progress.

HH Stretching and strengthening too

Third day running without music

, may as well try and wean myself off it now. I can now run in the middle of country roads instead of having to stick to the sides.

RedB · 26-11-2009, 11:08

Quote:

Originally Posted by Sub430

I can now run in the middle of country roads instead of having to stick to the sides.

Tear along the dotted line!

Quote:

Originally Posted by Sub430

3 easy miles this morning in 27:47. Avg pace 9:15min/mile. Avg HR 147.

Easy miles were around 10min/mile pace this time last year so there has definitely been progress.

You might have to change your name if you keep up that progress unless its your intended pace per mile

Sub430 · 26-11-2009, 11:12

Quote:

Originally Posted by RedB

dotted line!

Wha are dem?

RedB · 26-11-2009, 11:12

Quote:

Originally Posted by menoscemo

Anyway I did a 500m warm up at 10kph (6min/kmh) followed by 9 x 400m at 14kph (4:17/km) with 200m at 10kph between reps. After a little warm down total was just over 6km in a tad over 30 minutes.

Excellent speed work - well done

RedB · 26-11-2009, 11:20

Quote:

Originally Posted by Sub430

Wha are dem?

Yikes - I presumed if you were running in the middle of the road that at least it had a dashed white line. Now I'm hoping it only had no line as opposed to a continuous white one!!

Now that I think about it a lot of country roads I run on have no lines either so thats probably it. The camber does make it much nicer to hog the top of the road alright. See, there is a benefit of running without the music!

menoscemo · 26-11-2009, 19:51

Missed yesterday due to falling asleep on the sofa after work. No worries anyway as I plan a gym 5k tomorrow and an LSR over hills on saturday.
Tonight: 7.65km in 42 minutes. Pace 5:30/km HR 151.
During marathon training this would have been my easy pace but having found the ability to run even slower I am now going to call this 'easyish' pace

On a side note, it is great to see so much activity on the log. Seein Sub430 update everyday is motivating me to get my 5 runs in per week!!

26-11-2009, 11:00	#55
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	3 easy miles this morning in 27:47. Avg pace 9:15min/mile. Avg HR 147. Easy miles were around 10min/mile pace this time last year so there has definitely been progress. HH Stretching and strengthening too Third day running without music , may as well try and wean myself off it now. I can now run in the middle of country roads instead of having to stick to the sides. Last edited by Sub430; 26-11-2009 at 14:24. Reason: forgot the stretching /stretching

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23-11-2009, 10:23	#46
--amadeus-- Closed Account Join Date: Jul 2006 Posts: 4,822 Adverts \| Friends	Sharing a log? People are going to start talking about you two...! I read Glover and thought the book was ok - certainly nothing wrong with it. If you liked it you'd probably also like Daniels Running Formula which (IIRC) is really strict about understanding exactly why you are running each session in a given program, what the point of it is. And if you want to be as good a marathon runner as you can be then you need the best book on marathon running ever written.

23-11-2009, 19:46	#48
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,518 Adverts \| Friends	Anyway, back to the (s)log. Very unhealthy weekend involving a stag do, it included an indian a Chinese, a snackbox and about 12 pints of guinness Surpirsingly though it all kicked off with a 5 a side game of football. I haven't played footie in months so I was still stiff as a plank today, more so than after the marathon. Just back from a recovery run now. It is probably the easiest and slowest run I have ever done, I just didn't want to push myself at all, but I was still running 6.6km in 39 minutes, pace 5:58/km and wait for it .........AV HR 137 Tomorrow night will be a track night, gotta decide between doing 9 x 400m or 4 x 1000m.

23-11-2009, 21:02	#50
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	I'm still in miles as treadmill calibrated in miles and Garmin in miles too. I suppose I should change that. Hills on the treadmill tonight. 10 minute warm up then: All at 6mph 2 min at 1 incline, 2 at 2 incline, 2 at 3 and on until 2 at 8 incline so 16 minutes in total with a 4 minute cool down. Last 2 minutes was tough, heart rate up in the 180s. All done in half an hour though then outdoor football for an hour, coaching not playing so not too strenuous. Off for a bit of foam rolling now.

24-11-2009, 09:26	#51
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	4m easy this morning. 37:37, 9:21 min/mile. Avg HR 151. A bit windy out there (think it was curry night for the cows on the local farm). Half an hour strengthening and stretching.

24-11-2009, 20:04	#53
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,518 Adverts \| Friends	Had planned an interval session this evening on the UCD track, but didn't bother going as I imagine it is flooded and probably closed. Now I f***ing hate threadmills but decided to bite the bullet and go to the gym after work. Of course I only realised in the changing room that I had no t-shirts and had only packed a long sleeve running top , but decided there was no going back Well to say I sweated a bit was an understatement, during the 400m speed sections there were literally puddles rolling of my forehead, the threadmill probably ended up wetter than the UCD track Over half an hour later the sweat is still rolling off me as I sit in my apartment typing this log: Anyway I did a 500m warm up at 10kph (6min/kmh) followed by 9 x 400m at 14kph (4:17/km) with 200m at 10kph between reps. After a little warm down total was just over 6km in a tad over 30 minutes.

25-11-2009, 10:01	#54
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	40m tempo on the treadmill, ipod died so it was 40 minutes without music. Soooooo boring. Incline 1 10 min warm up, 20 mins at 7.5/8mph (12/12.9kmh) HR 170-176, 10 min warm down.

26-11-2009, 19:51	#60
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,518 Adverts \| Friends	Missed yesterday due to falling asleep on the sofa after work. No worries anyway as I plan a gym 5k tomorrow and an LSR over hills on saturday. Tonight: 7.65km in 42 minutes. Pace 5:30/km HR 151. During marathon training this would have been my easy pace but having found the ability to run even slower I am now going to call this 'easyish' pace On a side note, it is great to see so much activity on the log. Seein Sub430 update everyday is motivating me to get my 5 runs in per week!!