Running slower to run faster

General chat and questions go here

Re: Running slower to run faster

Postby Jimba » 28 Dec 2016 08:26

Move along, nothing to see here.....busy week so not much done at all.

Week 10 15.4k 1 hr 31mins. 10.1kph 126ave hr, cad 93.

10k booked for end of January so could really do with getting some decent training in now. Off work between Xmas and new year so should be able to get some volume in then. Plan will be to try and get a park run in in early January, first in new age group (!) just to get an early 2017 baseline.

Yearly target looks like being missed (mathematically still possible but I am unlikely do the 92k required this week) :cry:
Clean since 25.9.14
Jimba
 
Posts: 983
Joined: 21 Sep 2010 17:24

Re: Running slower to run faster

Postby Jimba » 02 Jan 2017 19:37

Week 11 60k 5hrs 47mins, 10.4kph, 129ave hr, 93 cadence

Did a 17k longest run at decent pace and an extra park run on nye, hence slightly higher pace and hr averages. Park run was 20.03 I think, half a minute slower than before Christmas but had already done 55k for the week so legs a bit tired.

So that's it for 2016.
So 330hrs total, 2445k running on 325 occasions and 2337k cycling on 97 occasions.
HM pb and park run pbs in the bag. Looking forward to v55-59!
Clean since 25.9.14
Jimba
 
Posts: 983
Joined: 21 Sep 2010 17:24

Re: Running slower to run faster

Postby Bopomofo » 03 Jan 2017 13:05

A very good year! Inspirational!

Here's to a similarly impressive 2017!
I had fun once. It was awful.
User avatar
Bopomofo
 
Posts: 5103
Joined: 11 Jan 2010 16:21
Location: Southampton
Blog: View Blog (3)

Re: Running slower to run faster

Postby jonathon.e » 03 Jan 2017 15:19

Excellent numbers, nicely done. :D
Extinction is the rule. Survival is the exception.
User avatar
jonathon.e
 
Posts: 3302
Joined: 05 Jan 2010 19:49
Blog: View Blog (17)

Re: Running slower to run faster

Postby Jimba » 11 Jan 2017 10:19

Week 12, 48k in 5hrs, 10.1kph, Ave hr 126 cadence 93.

So busy week, birth of granddaughter #2 and busy week back at work so another low volume week, longest run was 17k.
10k race in a few weeks and a duathlon in Feb lined up, will be interesting to see how I fair in this age group. Need to get some intervals done on the bike pretty soon!

VO2 up to 59 but still think that is generous.
Clean since 25.9.14
Jimba
 
Posts: 983
Joined: 21 Sep 2010 17:24

Re: Running slower to run faster

Postby Jack Hughes » 11 Jan 2017 21:34

I'm also looking forward to how you get on!
Omnia Vanitas

Officially Bad For Age
User avatar
Jack Hughes
 
Posts: 11003
Joined: 05 Jan 2010 17:19
Location: God's own county

Re: Running slower to run faster

Postby Jimba » 15 Jan 2017 18:16

Week 13, although I may change the counting for weeks this year. 83k in 8hrs 28, 9.6kph Ave, 126 avehr, 92cad

Happy with the volume biggest week for a while. Bit slow but the ground has mostly been very claggy, and lots of layers of clothes on, also most of the longer runs (5x13k) done fasted in the dark in the morning.

But no injuries and actually legs feel ok. Hoping for another big week next week and easy the week after as that is race week.

Had hoped to get on the turbo but ran out of time.
Clean since 25.9.14
Jimba
 
Posts: 983
Joined: 21 Sep 2010 17:24

Re: Running slower to run faster

Postby Jimba » 30 Jan 2017 15:13

Week 14 and 15 were low volume 45k and 26k on run up to first race in new ag. Sadly with 370 runners in a 10k the age groups were 10yr spans and not 5.

So 19.39 for 5k just before Xmas had wanted to get close to or under 40mins. The race was 4 and a bit laps of a speedway track. At the off the field soon spread out and I settled in to 6.20 mile pace. It was not as flat as expected, not undulating but half flat and downhill and half flat and uphill, not huge, but noticeable in the last three miles! Splits 6.17, 6.31,6.28. So at this point it is looking good, but then started flagging. 6.44, 6.56, 6.45. The last bit shows as 440m on garmin and took 1.46. Not sure if it was actually long, only 22 of 370 went sub 40 so maybe.

2/39 in ag (1st if there was a v55-59!!)
35/370

Having looked at race time predictors, sub 40 was way too ambitious with the training I have done in the last month, so overall happy.
Clean since 25.9.14
Jimba
 
Posts: 983
Joined: 21 Sep 2010 17:24

Previous

Return to General Discussion

Who is online

Users browsing this forum: No registered users and 7 guests

cron