Sex-charged fop blew my junk TV quiz

[Konstantin]

Thursday
I had a crap day at work, things are really looking bleak for the recession and we're making some really tough decisions. Came home with a headache really brassed off. I'd planned to do a club speed session but was really not up to. Went anyway.

We did a warm up then 1 min hard, standing rest, repeat x 16. Most of the runners were a fair bit faster than me. I found it very hard going but kept it up.

Came home feeling much better. No, far better than that, really good. I think it was a bit of a breakthrough in terms of getting back after my lay off. I was in a much better mood straight away. This confirms the law of running, that the benefit derived from a run is in inverse proportion to the desire to start the exercise.

[emm7]

well done for going anyway, I totally agree with your "law of running" it happens to me all the time!
good on you & your son for the xc race!!!!
sorry to hear work is being crap

[Konstantin]

Sun

800m intervals x 8. About 3.15 typical one way, 3:25 the other (hills). I experimented with a more upright running style with a longer stride and think it went well, will keep trying with it.

Mon
Usually my rest day but I swapped with Tuesday and did a 4-ish mile easy run. It was very cold and I wasn't looking to do more than just wander round town in the dark.

Tues
Rest day.

Wed
1 mile intervals with 2 min rest x 4.
6:37, 6:42, 6:37, 6:41
Better than normal times. Didn't do a 5th in the end.

That felt like a really good set of intervals, and I noticed my optimism come back in. I really felt like I was going to put some speed into the next 10k event and hit some targets, like I felt I was going to go all the way with my marathon.

Thurs
Longer run. I've done so little over 1 hour since the marathon. Ran for 71:51, fair bit of road hills, maybe 7 miles. I t took me ages to warm up, probly about 45 mins.

[Konstantin]

Sun

Drove up on to the moor and did speedwork on the Puffing Billy (old mining track). I did 6 x 4 mins intervals with a 1-2 min rest. Then 1 min on/1 off charging up the tor - did it in five.

Feeling good with the speedwork and have done about 44 sessions this year, recently about 2 per week.

[moggy]

Glad to hear that you are now feeling better, and well done to your lad for his race.

I dont know if the wet summer has lowered peoples immune systems, but we are finding in school that the difference between this and other years, is that this years bugs seem to be lasting longer than normal.

[gms]

I t took me ages to warm up, probly about 45 mins.

I'll take summer any day over winter.

[runner]

your training looks good!!

don't know if you got this traing from your trainer with the one mile parts.

for a 10 k under 45min

you can do 8x 1k (4.29) with one minute break.

if you get this nailed down you can break your record!!

(this is a though traing, don't do this to many times. make sure you are rested good enough and to have a good warmup before)

good luck!!

[Konstantin]

Thanks folks
Runner, I’ve been thinking that 1000metre intervals but have a small problem – I don’t use a track and have no measured 1 km course. Also, everything is very hilly round here, so I find it hard to find flat roads I can measure to train on.

But I will try to work this out.

[runner]

If you can't measure it might be good to use time intervals. run blocks of 4.30.. drible 1 minute and do your next.. do you know anyone with a bike, motor that can measure the distance?

you can also do the mile lap 5 laps

[Konstantin]

1 mile at the same pace is 7:15/mile. If I do 5 x 1 mile with 1 min rest that should be the same? Or maybe a longer rest: 1:20?

Tues 23rd

Easy run 62 mins, about 6 miles.

[Konstantin]

Saturday 27th

Pack of cards (sort of)
Hindu Press
Hindu Squat
Calf Raise
V Ups

I've changed aces from 1 to 15.

Sun

Longest run since marathon. 12.6 mile with hills, very windy. My benchmark is 2 hours for this run. Truned around on 62 mins but got in on 1:59:24.

Think I maybe overdid it, I was very run down and tired over Christmas. Have been feeling nauseous since the run. I'll live.

[Crash]

Hope you're feeling better Papaya.

[gms]

Good job on the long run. Hope you are feeling better!

[emm7]

well done for the 12 miler!
hope you feel less tired soon!

[Konstantin]

Felt crap after that last post, chucked up, straight to bed. I took a fuel gel on the run and think it was off or something. OK now.

for a 10 k under 45min

you can do 8x 1k (4.29) with one minute break.

if you get this nailed down you can break your record!!

Tues

Had a go at this, in 5 x 1 mile parts. According to my calculations 4:30/km + 7:15/mile. Scaled up 1 min rests should be 1:40 ish. I found it hard to keep the speed down.

6:55
(1:50 rest)
7:01
(1:35)
7:07
(1:40)
6:57
(1:39)
6:51

Average mile time 6:58
Average rest 1:41

This equates to a 10k speed of 43:15. But the rests were too long. Good session and I'm feeling ready to take that 46:35 PB apart and challenge 45:00.