Thread: The Running Thread

Originally Posted by Valar Morghulis

A nice wee 9 miler in Scotland. 1 hour 22 mins 42 secs Just over 9 minute miles.

This is the clyde. IT smells like the Euphrates or the Shatt

The finish line lol still looking fresh

I really hit the wall today.

First horrible run in months

Tried a new app but it was set up in km. It works out about 11.24 miles

Originally Posted by Valar Morghulis

I really hit the wall today.

First horrible run in months

Tried a new app but it was set up in km. It works out about 11.24 miles

That's more than your usual, don't be so hard on yourself. What do you do for speed work?

Ran my new fastest mile time yesterday, 6:59. I felt like dying after it.

Originally Posted by Davii

That's more than your usual, don't be so hard on yourself. What do you do for speed work?

Interval or Fartlek round a track. About 3 miles worth (12 laps)

I usually manage at least one session a week - sometimes two.

Tomorrow is a rest day, but i am thinking i might take two days off. Track day on friday!!! i dont normally post my track times but i will on friday.

I know it was a bit further than usual, but i started off slow, stayed slow, and i was dying about the 7 mile mark - usually about this distance i still feel good, especially if it is a nice and steady pace. I am passed the days of "no pain no gain" so i still pushed on, but just at a very slow pace.

Originally Posted by BroncoWave

Ran my new fastest mile time yesterday, 6:59. I felt like dying after it.

that is a nice pace mate.

Originally Posted by Valar Morghulis

Interval or Fartlek round a track. About 3 miles worth (12 laps)

I usually manage at least one session a week - sometimes two.

Tomorrow is a rest day, but i am thinking i might take two days off. Track day on friday!!! i dont normally post my track times but i will on friday.

I know it was a bit further than usual, but i started off slow, stayed slow, and i was dying about the 7 mile mark - usually about this distance i still feel good, especially if it is a nice and steady pace. I am passed the days of "no pain no gain" so i still pushed on, but just at a very slow pace.

Ever heard of/thought about 10/20/30s?

Warmup. Then do 5 rounds of 30 sec normal run pace, 20 sec speeding it up, 10 secs all out sprint. After the fifth round slow down to a resting jog speed for 2 minutes then do another 5 rounds. If you still feel awesome after that 12 minutes add a third round in. 3 rounds will be a 19 minute workout and if done twice a week you will see your run pace creeping up.

Originally Posted by Davii

Ever heard of/thought about 10/20/30s?

Warmup. Then do 5 rounds of 30 sec normal run pace, 20 sec speeding it up, 10 secs all out sprint. After the fifth round slow down to a resting jog speed for 2 minutes then do another 5 rounds. If you still feel awesome after that 12 minutes add a third round in. 3 rounds will be a 19 minute workout and if done twice a week you will see your run pace creeping up.

I do something similar - but not quite as structured.

I will give this a go on Friday.

#ihatetrackwork

Originally Posted by Valar Morghulis

I do something similar - but not quite as structured.

I will give this a go on Friday.

#ihatetrackwork

You don't have to do it at a track, in fact I like to do it on one of my usual routes. Pick a 2 or 3 mile route and do it as many rounds as it takes.

Monday speed work, as per davii suggested (although I hate the track I secretly love it)

Wednesday a long slow 12 miler, I tried to keep my heart rate between 145 and 155 the whole way. It was glorious.

This morning a cheeky wee 4 miler.