19-02-2014, 03:28 PM
30 is a terrible birthday 
enjoy
TheEd
enjoy
TheEd
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02-03-2014, 10:48 PM
Hey there,
Back from skiing injury free! Lots of alcohol and merriment over the past 10 days but have kept up consistent steady morning runs up to 1hr in the mountains. Did a 20k run today (back at sea level) building pace in 5k blocks (5k@4:30, 5k@4min, 5k@3:45, 5k@3:30) and felt really great. In fact I did the last 2k in 6:30 and last 1k in 3:10, feeling completely at ease! I know you'll disagree but I can't help wondering if I benefitted from the altitude again... Anyway - half marathon next Sunday. Any thought's on run program between now and then? I'm in decent shape and around 78kg. Was planning to keep steady running + maybe a 3x1600 session on Thurs? Cheers, Jamie
03-03-2014, 08:06 AM
3 x 1600m or 3 x 6 minutes @ 10k pace with 2 to 3 minutes in-between on Wednesday .. (this session could also be at half marathon pace if you wish)
then 6 x 1min fast / slow at half marathon pace on Friday all the best TheEd
05-03-2014, 05:55 PM
Thanks TheEd.
Did 3x6mins today averaging 3:24 pace, feeling strong. Will do that 6x1min at HM pace on Thursday. Planning to go out on race day at 1:15 pace (so 3:35 p/km) and see how I feel. Does that sound sensible?
05-03-2014, 10:18 PM
That is good, be prepared to dig deep the last 3km
you should be fine TheEd
12-03-2014, 10:29 AM
1:18 in the HM on Sunday
Unfortunately was not a good day for me! Although I was feeling reasonable up until 10k (went through in about 35mins) I totally fell apart at 10 miles. Felt super heavy and sluggish. I'm putting it down to the drinking/skiing catching up with me + was on antibiotics for an eye infection which prob didn't help! Onwards and forwards. Have recovered well last few days and planning to do the 1k's this afternoon. Paced 5k on Sat then have a 10k race the following weekend. J
12-03-2014, 02:59 PM
6x1k R60 (Track)
3:13 3:13 3:12 3:14 3:13 3:12 Weight: 79kg Weather: Warm, light wind Feeling a bit better about life after that! Wasn't easy to begin with but felt stronger as the session went on and had some spring back in my step by the last two. Will aim for a decent hit out at 5k park run this Sat. J
13-03-2014, 09:12 AM
we need to get you towards a long run every 3 weeks
it is imperative we get this to 2hrs to start and then after that onto a 30k run this will help you for all your events If you can learn to do long rides purely to develop aerobic without using the quadriceps you will be able to achieve a great deal more this is why we should have a chat TheEd |
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