Running slower to run faster

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Re: Running slower to run faster

Postby Jimba » 20 Nov 2016 13:10

Week 5 - 88.7k, 8hr 56min, Ave 9.9kph (6.04 p/k) Ave hr 122 Ave cadence 93

VO2 max up to 56.
Long run of 18.6 k in 1.41 Ave 5.28 pk so happy with that.
Overall pace down this week, but given the extra layers due to the cold, wind, muddy trails that I run, on am not concerned.
Felt quite tired all week as well, so rather than drop the mileage, just went steady.
Current streak 35 days, 419k total, Ave 12k a day.
Plan remains the same to consolidate this level of mileage and start introducing longer runs and higher pace when it seems right.
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Re: Running slower to run faster

Postby Bopomofo » 21 Nov 2016 01:33

Very impressed!

I managed a 19 day streak of turbo-ing before I got concerned about the returning tightness in my calfs on a run. Decided to knock it off for a few days and just do stretches.

Need to get my running streak started soon. April 23rd is NOT getting any further away!
I had fun once. It was awful.
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Re: Running slower to run faster

Postby Jimba » 23 Nov 2016 10:12

How's the calf Bopo? Is little and often an option yet?
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Re: Running slower to run faster

Postby Jimba » 27 Nov 2016 12:05

Week 6 - 82k, 8hr 18min, Ave 9.9kph (6.04pk), HR Ave 123, Ave cadence 93

Another longest run of 18k.
Introduced some hill sprints, 10x250m jog back down after each. I am lucky enough to have a really good route that will allow lots of permutations of hill work, so over the weeks will look to increase distance, number and speed of these.

Current streak 42 days, 501k at Ave 11.9k per day.
On Monday passed total for whole of last year of 2160k.

No injuries but everything aches all the time! :lol:
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Re: Running slower to run faster

Postby Jack Hughes » 29 Nov 2016 11:35

Jimba wrote:On Monday passed total for whole of last year of 2160k.


Hmmm... You've run about as much as I've cycled. And I've cycled a massive record amount this year: 2,667.3km.

My cycle target for the year was 2,000km - previously the most I've managed is 1800km. But this has been dramatically boosted by starting to commute since September. If you exclude the commutes, then you've definitely run more than I've cycled.


I've managed to run 94.9km too!
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Re: Running slower to run faster

Postby Jimba » 30 Nov 2016 00:27

Jack, made me think about my aims for this year.....2500k running, achievable if I carry on for the rest of the year as I have done last 6weeks...bit of a challenge. But also 4000k biking......am some way off that. The most unlikely aim is for "more middles"....total so far zero, and pretty unlikely to sneak one in now!
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Re: Running slower to run faster

Postby Jimba » 30 Nov 2016 00:34

Jack Hughes wrote:
Hmmm... You've run about as much as I've cycled. And I've cycled a massive record amount this year: 2,667.3km.


Of which (no pun intended) 1333.6km was up a 7%+ incline. :D
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Re: Running slower to run faster

Postby Jimba » 03 Dec 2016 16:41

Week 7 - 70.3k, 7hrs 1min, Ave 10kph, HR Ave 120, cadence 93

Not running tomorrow, so...week is over, streak is finished and this week declared as a recovery week :)

November mileage 370k, biggest I have every down, so happy with that.

Did another hill session this week, 11x250m slightly faster pace than last week by 4secs, and higher Ave HR by 4bpm, with an extra rep.

Longest run only 14k for various non-running reasons, but did manage a double session one day and got 22k in.

Streak was 48 days and 571k at 11.9k Ave.

Ought to try and do a race soon to maintain motivation, as this is hard. :D
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Re: Running slower to run faster

Postby Jack Hughes » 05 Dec 2016 08:18

Have you no parkrun to do nearby? Always a good way of getting a no pressure race in.

I did a flat out parkrun (well, any run) for the first time since April 2015 - meaning I was unbroken enough to do it.

This gave me my lowest ever recorded Vo2Max equivalent of 43.4. Had been around 50 before, usually.

So, obviously, I am impressed with your 56. Other things being equal, that buys you an 18:05 5k time :D.

Do a parkrun on Saturday.
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Re: Running slower to run faster

Postby Jimba » 05 Dec 2016 17:44

I do have a couple nearby, but I wanted a "proper" race that would be worth a bit of a taper and drop in mileage, but I do need to do some proper progress monitoring as own training stats only get you so far, so will endeavour to get one in.

Glad you are back running, hope it all felt good and no niggles.

My VO2 is only off the garmin so not sure how accurate it is.....18.05! I wish :lol: I do need to do some shorter races to see though as currently my fastest 5k, 10k, 10miles and HM are all from the same event!
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