TRR wrote: » maybe, but will I be wasting my time hooking up with you after your excesses?:D
ecoli wrote: » Thursday Morning tempo perhaps?
TRR wrote: » Thursday: 7 miles @ 7.07. Nice handy run in lovely evening sunshine. Really enjoyed this. Legs feeling good but kept it short because had a session the following day Friday: 7 miles total with 4 X 1 mile reps with 2 minute jog recovery. Mile reps were 5.36, 5.36, 5.30, 5.30. Decided to introduce the mile reps a week early as legs were feeling good and the tempo gave me a little bit of a shock so decided I wouldn't be pushing the boat too much with 4 handy reps @ 5.30 pace with a decent recovery :rolleyes: Eh it was a little harder than I would have hoped First 2 were directly into the wind. Do these along a canal path so when the wind is in your face there is no respite. I could have pushed it to bring pace down to 5.30 but I would have been entering lactic territory so just went by effort. Had planned doing the first 3 into the wind but said feck that and changed direction a mile early, so obviously for the second 2 I had the wind at my back and it made a big difference. Decent session, comfortably uncomfortable without blowing a gasket but wouldn't have wanted (or being able to) to go much faster! Saturday: 6 @ 7.20. Just a handy recovery around my area. Was late in the afternoon and after a hectic morning with the kids I actually wasn't in the mood as I was pretty tired but glad I headed out as was another beautiful day. Sunday: 8 @ 7.03. Handy run around my local park on grass. Legs are fine but I have a lot of hip, arse and back tightness so will work on that this evening. All in all a decent week. Nothing stellar but it was solid and had all the key ingredients. Weight has started to come down and my diet is back in check so another couple of weeks with less baggage and a little more aerobic fitness I expect the mile reps will be comfortably down into the low 5.20s with the same effort. Next week is a little up in the air. Doing 1k reps early in the week but haven't decided if I'm going to do a tempo on Thursday or taking in a parkrun as part of a modified tempo session.
macinalli wrote: » Hey TRR, you won't be too surprised to hear that Room 22 has some opinions on your progress! There's one in particular who ran a bunch of 2.3X's before finally cracking it and running a 2.29 (you know the guy). I'm not qualified to make any comment on it, but I think the gist of it is that he thinks interval miles are the key session. I'm sure that he'd be happy to discuss
dublin runner wrote: » Twerking? Ah here, leave it out :-) Sounds like a good plan. So, the focus is on HM rather than 5/10k training for the moment?
TRR wrote: » A good bit of tweaking and even an odd bit of twerking I have a general plan in my head but I'll be basically making it up as I go along. I have a couple of people to bounce ideas off and I'll be adapting training depending on how I respond. Basic idea is to train close to half marathon training up until start of August and then hit marathon specific stuff. That's the idea at the moment anyway!
dublin runner wrote: » Quick question! Great target and definitely a time you are very capable of. This time around, do you feel that a new approach is needed to achieve your target or is it more of a slight tweaking of your London training (adding extra session etc)?
TRR wrote: » Right so I'll start logging here again to help get a bit of focus going. Have had a great few weeks of post marathon bliss. Ran our clubs 5k in 16.30 a few weeks back and I nearly imploded. Legs still very tired after the marathon. Have been eating and drinking like a king (it's showing on the scales ) and took 10 days off running while on holidays with the family. Anyway feeling back to normal now and looking forward to training during the summer. At the start of the year I aimed to run a marathon and half marathon PB. I've managed to do both already and am relatively happy with the times from both. Based on that I'm willing to take a bit of a risk and go for broke with DCM this year. I've never attempted to train for a sub 2.30 marathon but I'm going to give it a whirl. If I get injured than so be it. If I make the start line fit and fail than hopefully I'll bag a decent PB. I'm hoping to build up to two quality sessions a week where as in the past due to injuries etc I only ever tried to do one. I'll push the boat and see where it gets me. As well as DCM I'd also like a good run in the rock 'n' roll half marathon for the simple fact that it is a nice intermediate target and it's the national half marathon. Races planned for the coming months June 28th: Race series 5 mile July 20th: Race series 10k August 4th: Rock 'n;' roll marathon August 23rd: Race series 10 mile Will take stock then but will definitely do a kilomarathon sometime in September (depending when they fall) and maybe look at doing another half marathon. Plan for this week is just to get back into the grove with some easy running. Will introduce a little tempo run next week and build slowly from there. Having some back pain at the moment and the root cause is coming from tight hip flexors so working on them myself with plenty of stretching and it is definitely improving. Saturday: 4.5 miles @ 7.37. Slog of shame. Thank god it was raining and there was feck all in my local park. I was a disgrace out of breath and legs very tight. Sunday: 6 mile @ 7.05. Better than Saturday and was moving nicely Monday: 6 miles. Handy run along the canal with a friend. Tuesday: 7.5 miles @ 6.45. Faster than planned but just went with the pace my running partner was going at. Felt comfortable but feel like a whale
cianc wrote: » Photoshop
TRR wrote: » hmm interesting. Is there something about red lipstick and your anus that reminded you of toilet roll?
Gavlor wrote: » Cool, thanks! I'm running low on toilet roll
TRR wrote: » I bought it from the company that did the official photos. There were 53 photos of me so I bought the lot for 60 quid. I'll print one out, sign it and stick it in the post for you. I can apply some red lip stick and give it a kiss too as I kind of guess that's what you're into If I had of photoshopped that, there would be a significant bulge in my shorts a la Linford Christie. There would also be 5 scantily clad, extremely hot cheer leaders in the background holding a placard that read G O T R R
Gavlor wrote: » Where did that pic come from?
Gavlor wrote: » Class!! Where did that pic come from?
TRR wrote: » Miles 23-finish: bit of a blur got a much needed shout from brianderunner around 24-25 miles. Looked up to see Big Ben reading 12.30. I’ve actually visualized that so many times on my long runs of late and it gave me a great lift.
Abhainn wrote: » If by some miracle you had slowed drastically and I caught you, you would never have let me past. I know there was a link to that last 7.2k passing data last year but can't find it . I do remember 2 or 3 passing me in the last 5k
TRR wrote: » Well done you you too. I was feeling ropey around 22 miles and was keeping an eye out for you as I was convinced you were going to come past. You're a strong Fecker! Was looking at results last night and I caught 40 people in the last 7.2 k while you caught 50. We were both passed by one person. Did you notice him, he fecking blew by me around 24 miles or so I think!
