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Every accomplishment starts with a decision to try
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Friday 27th Nov 5.1 miles @ mixed paces
Well that was very interesting to say the least, also, a little comical, I'll come to that later. So, the test is laps of the track @ pre prescribed paces based on my recent PB's that I'd sent him previously. After each set he takes a tiny blood sample & gets a lactate reading. Paces started around 10MM & went down, 9:30, 9:00, 8:30, 8:00 etc.
I'll get the full set of results in a couple of days but basically I'm a slow twitch runner. He was very happy that I'd been doing my easy runs at the pace I've been doing them but he will give me a HR range now which will see them increase. I think around 8:30 pace is where the graph started to rise for lactate. I haven't been doing enough training in the tempo zone so lots of slow easy miles and once a week fast sessions so I'm missing a big zone in the middle that my body is not used to running at.
So, marathon pace. I hope you're sitting down, and don't have a hot drink in your hand because here's what he suggested I should be aiming for to complete a marathon in. 3:50!!!! yep, you read that right
I laughed, for about 2 mins straight but we chatted about it a bit more and he's saying 'eventually' so not in 5 months time for Rotterdam but he still thinks I'm being too conservative with my goal. Ok, he's the expert, and certainly I can't wait to see what paces come under the HR zones he's going to send me on. From memory easy is up to 145HR, MP is 145-155 I think.
I'm sure I should have asked him a ton of questions but it all made sense to me at the time, and as I say, I still have to get the figures in black & white.
3:50 I look forward to that day
I forgot to say, he said my running form is quite good but that I need to be kicking my ass with my heel more and I need to go back doing the drills the strength guy gave me earlier in the year and that will improve my running economy - oh, and drop the shoulders
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Don't be putting yourself down, it's not so long ago you thought breaking 25 mins for 5k was a crazy notion. Your more than capable of 3.50 for a marathon and below. Bit of belief woman!!!
ah thanks B, and ok I'll go with 'eventually' but given I haven't been able to break 2hrs for the half (yet) 3:50 would require divine intervention
Having said that, I'm a bit more confident about increasing my paces as obviously there's a science behind this rather than just a random internet calculator. He liked the look of the marathon plan and said I can easily use HR paces instead of pace for the MP & HMP sessions, in fact, these are the zones I'm lacking in and need to be doing considerable mileage there.0 -
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Sun 29th Nov Meath XC Intermediates 4K Dunboyne Cowpark
'character building' and a little muddy http://1drv.ms/1PUtxqN
however, Dunboyne Ladies won Gold no thanks to me mind but I was 'on the team' The men won too so good day out for us on home ground.
From a personal perspective I wasn't last and believe me, I had to fight tooth & nail to ensure that didn't happen. There were 3 of us at the back of a very small field of runners, I managed to pass the girl in front at one point but she got me back on the last lap. The girl behind came at me time and time again, but each time I upped the pace, she succeeded at one point but I took the place back very quickly. The wind was horrendous, we were calf deep in muck but there was no way in hell I was coming last in OUR cow park!!!
So that's me done with XC until after Rotterdam now, as one of the lads said, give me a marathon any day over that but, as Myles Splits says, XC builds strong marathon runners.. Can't wait to hear how everyone else got on today. 0 -
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Character building is right, massive kudos for running XC in that weather AM.
Thanks B it seems I've won a medal too, a very nice surprise i wasn't expecting. All things considered I ran the very best race I could on the day, and very happy to keep the effort level high throughout, great to be part of such a great team 0 -
Thanks B it seems I've won a medal too, a very nice surprise i wasn't expecting. All things considered I ran the very best race I could on the day, and very happy to keep the effort level high throughout, great to be part of such a great team
Xtra well done on the medal!! I nearly got blown into the Royal Canal on several occasions today but came home muck free thankfully.0 -
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so that's why you wanted me to come with you, you needed a wind blocker how are you after yesterday? foot ok? no ill affects??
Legs sore, left foot bit sore starting out but loosened out as I went along to be expected after yesterday's race. Hangover didn't help either!! Got the ten miles done.0 -
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hillsiderunner wrote: »Have googled "dunboyne cowpark" and it's the actual name! All the top images are of hardy xc runners too
Well done on staying ahead of your challenger, and the team prize.
ha ha yes, it is! very apt name too as its better suited to animals than humans, here's one pic from today, a bit blury but you can see the mud back where my competitor is and the wind blowing the tape to my right here 0 -
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