Sub 40 by 24th March 2013

[Boony]

Yeah my weight does go all over the place, it is on a downward trend, just slight blips following weekends of over-indulgence!

Should be around 79kg come the race on the 16th Dec though. The 1hr easy runs everyday will see to that!

Ok those times sound ok, probably best to err on the side of caution and build it up gradually over the months until the sub-40 attempt in March. Otherwise it may be too much too soon.

Cheers

[Boony]

Sub 40min 3 week cycle day 2 of 21

60mins easy

Overall
Time: 45.20mins
Distance: 8.53km
Pace: 5.19/k
Average HR: n/a

Went out running with the local running club, hence the quicker pace and shorter time.

Cheers,

Boony

Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.2kg (28th Nov [PM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a

[TheEd]

you have had some decent training so things should come together quite nicely

looks good

TheEd

[Boony]

Hi TheEd,

so, I had a bit of a nightmare during December.

Plenty of excuses but lets focus on getting back on the running wagon!!!

Only ran 44K in Dec, after over 200K in November.

Have manage to get a couple of 60min runs in after Christmas, and ran an 8K race on NYE. Finished in 39.45. No where near where I have been, but reasonably pleased as there was a killer uphill section.

I'm doing some easy running this week, and then will start a 3 week cycle next week, but with only 30min runs.

Then I'll look to step up to 60min runs again once I'm back into the swing of things.

I've booked myself onto some races, up until I go on holiday in June.

27th Jan - 10K
3rd Feb - 10K
24th Feb - Running Technique Workshop
3rd Mar - Half Marathon
24th Mar - 10K
31st Mar - 16.5 Mile
20th Apr - 5K
28th Mar - 10K extreme
19th May - TBC
26th May - TBC
16th June - TBC

Looking forward to getting back into things, I wonder how close to sub 40 on the 24th I can get?

Cheers,

Boony

[TheEd]

would you like to pop in a 4k time-trial somewhere, so you ale to get an assessment of where you stand currently

let me know if it is possible

Cheers

TheEd

[Boony]

Hi TheEd,

I will try to get a 4K either tomorrow or on Thursday.

My phone isn't working at the mo, so will have to do it at the track (Thursday) if it doesn't sort itself out by Wednesday.

I've bought myself a Garmin 410, thought i'd invest now I've been running consistently for a year.

Will update once its done.

Got out for 6K, yesterday and today. Running at 5.00/k pace but it feels easy.

Cheers

Boony

[TheEd]

How did it go Boony



Cheers

TheEd

[Boony]

Hi TheEd,

just did the 4K time trial in 17.50

Here are the details, fresh from the new Garmin!

KM, Time, Av HR, Max HR, Av Cadence, Max Cadence,

1 04:24.80 159 168 87 92
2 04:31.20 170 173 85 87
3 04:31.00 175 177 86 89
4 04:23.00 178 181 86 88

I purchased a foot pod as well, just for the hell of it! I read that an optimal cadence is around 92? Is that right, do you have any advice around that side of things?

I also ran 3.79K to get to the course and then 7.24K to get back home, all at an easy pace, so have had a good workout for the day.

I've ran 44K this week so far, and feeling good, so can hopefully get back into the swing of things again.

If anyone else is on Garmin Connect and wants to add me i'm Nick_Kay. Its a bit of a lonely place at the moment!!!

Cheers,

Boony

[glenn10]

Hi TheEd,

just did the 4K time trial in 17.50

Here are the details, fresh from the new Garmin!

KM, Time, Av HR, Max HR, Av Cadence, Max Cadence,

1 04:24.80 159 168 87 92
2 04:31.20 170 173 85 87
3 04:31.00 175 177 86 89
4 04:23.00 178 181 86 88

I purchased a foot pod as well, just for the hell of it! I read that an optimal cadence is around 92? Is that right, do you have any advice around that side of things?

I also ran 3.79K to get to the course and then 7.24K to get back home, all at an easy pace, so have had a good workout for the day.

I've ran 44K this week so far, and feeling good, so can hopefully get back into the swing of things again.

If anyone else is on Garmin Connect and wants to add me i'm Nick_Kay. Its a bit of a lonely place at the moment!!!

Cheers,

Boony

Wish I did Boony - we both seem to be around the same place in the schedule and aiming for the same thing - but unfortunately I'm on Nike+ instead You're doing a great job though - I am quite often thread stalking!

[Boony]

Nice easy run this morning...

Distance, Time, Avg Pace, Avg HR, Avg Run Cadence
6.03, 37:45.00, 06:15:00, 138, 81

At the moment I'm struggling to find time for the Thursday 5x2K sessions as have a lot on, so will just have to throw some fartlek type sessions in between now and the race on the 27th Jan.

Cheers,

Boony