Steve's attempt to run every day for a year. That's 365 days in a row! The rules (agreed by the committee) are that a run has to be a minimum of 3km or 15 minutes.
Tuesday, 24 February 2015
Scottish XC Championships - Falkirk
Wednesday, 18 February 2015
Marathon Training - Day 2. Most Runningist - Day 257
I started the Sub 3:30 Marathon training plan yesterday. Day 1 was a simple enough 3 mile run at 9 minute mile pace. I didn’t run it that slowly but I did a normal 5km (3 mile) loop around the park. So even though it was day 1 of the training plan, it was just a normal day’s jogging. Day 2 is somewhat different. Can someone explain the following please?
5M of 1M jog, then
4x800m at approx 10K
pace (3:30) with 400m
jog in three minutes,
then 1M jog
What?! This is exactly the sort of confusing instruction that puts me off training properly. It makes no sense. For a start, it changes units from imperial to metric, then back to imperial. What do I set my Garmin to? Miles or kilometres? Here’s what I think it means….
1.6km jog
800m fast pace but I need to calculate what 8/10 of 3:30 is.
400m jog (take 3 mins)
800m fast pace but I need to calculate what 8/10 of 3:30 is.
400m jog (take 3 mins)
800m fast pace but I need to calculate what 8/10 of 3:30 is.
400m jog (take 3 mins)
800m fast pace but I need to calculate what 8/10 of 3:30 is.
400m jog (take 3 mins)
1.6km jog (or actually it’s a 2km jog because this 1.6km jog is just after the last 400m jog.
Let me add that up….
Yeah that’s 8km which is 4.97 miles. That must be what I’m required to do then. And thanks to this website I have been able to calculate that 800m at 3:30 per km pace is 2:48
http://www.coolrunning.com/engine/4/4_1/96.shtml
You know what I am going to do instead? Run 8km and do a bit of fartlek. 800m fast, 400m slower, repeat 4 times. If I try to calculate this properly I’ll give up running forever.
Is it just me? Does anyone follow these instructions properly without a track and/or a coach with a stopwatch? I wont be able to calculate 2:48 per 800m, but I can guesstimate because I know what a 3:30 km feels like – fast!
So I did it and it was a hard session. I never maintained 3:30 per km pace, but seeing as that would equate to a 17:30 5km (my PB is 20:07), that is not too surprising. My fastest pace was 3:19 but during the 800m of hard running I averaged around 3:45.
In total I ran 5.03 miles (8.11km) in 37:25 and Garmi gave me a 3.5 out of 5.0 for effort! Max heart rate was 172bpm which indicates that (despite Garmi’s conservative scoring) I was really trying – my max ever recorded was 177bpm and I average 142bpm.
Here’s the training plan I am following.
http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf
Sunday, 15 February 2015
I'm Amused
North Berwick to Seton Sands
I along with fellow HBT members (ha!) Anna, and Sandra, I met Brian at Waverley Station where we all caught the train to North Berwick. Kata, having gamely got up and jogged to the train station with me and fully intending to join in the run, had to go home because she wasn't feeling well and didn't want to risk a 15 mile run. It was really disappointing for her and for me as not only did she feel unwell, but she also missed out on the run that she was really looking forward to. The four of us that remained caught the train at 09:12 and headed on our merry way.
Arriving at North Berwick we wasted no time and practically jogged off the train. We were underway while our respective GPS devices were still trying to locate us. We ran from the train station, through a housing estate, and joined the John Muir Way near the coast. We'd follow the John Muir Way for the duration of the run (apart from a 1 or 2 mile diversion where we kind of got a bit lost).
The first few miles were along a beach and the going was good due to the wet sand affording good grip. It felt really good to be out running in company and to have a change of scenery, something a bit different from my usual selection of routes. The scenery was at times beautiful and particularly the beach between Gullane and Aberlady where the sea was like glass, the light was incredible, and the beach vast and empty. It was absolutely stunning and I felt so lucky to live somewhere where I can run in such surroundings. The weather was perfect for running, it was cool, misty, and not a breath of wind.
The first time we got slightly lost was where we run through Muirfield Golf Course (home of The Open in 2013) and had to stop to ask a couple of golfers how to get off their fairway and back onto the path! They were very friendly and happy to help. Seems like although women can't join the club, they can jog through the course - go figure!
Our pace was steady. I didn't have any problem with the distance, but I did get tired after running for two and a half hours and the marsh/sand didn't help. By the time I was done Sandra was still going strong and I felt that Anna was with me and had had enough for one day. Brian was determined to run all the way to Edinburgh! Seton Sands was the site of The Breaking of the Fellowship. Anna and I got the bus home, Sandra ran on ahead to (I think) Musselburgh (18 miles in total) and Brian soldiered on to Edinburgh.
Monday, 2 February 2015
Getting My Brown On
Thanks to Kata for being photographer and for shouting encouragement when I needed it. She did say I looked really tired, and she was right!
End of January
Count:
|
32 Activities
|
Distance:
|
205.57 km
|
Time:
|
16:42:18 h:m:s
|
Calories:
|
15,577 C
|
Avg Time:
|
31:19 h:m:s
|
Avg Distance:
|
6.42 km
|
Avg Speed:
|
12.3 km/h
|
Avg HR:
|
148 bpm
|