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Done OK up to now, but what next?


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Old 12-11-2012, 07:57 PM   #11
Luther Gravy
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Thanks, TheEd, looks good and nice to have a routine!

So I guess I do about 45mins tomorrow lunchtime, which should be about 8k and my normal 10k pace so (hopefully!) relatively comfortable.

The 3x2k on Thursday; hopefully I can keep to 4:30/km pace although I've not run that fast over 5k before, I'm at about 5:00/km normally at the moment.

For Saturday's longer run, should I stick to 10k or just run for a set period of time (60 mins, say...).

Looking forward to getting started tomorrow.
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Old 12-11-2012, 08:01 PM   #12
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my apologies .. the 2k must be at 5 minutes per k ..

ooops

good stuff for picking that up

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Old 13-11-2012, 02:39 PM   #13
Luther Gravy
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Thank god for that ;-)

Just done my "Day 1" Tuesday lunchtime 8k; took me just under 43 and a half minutes; average 5:25/km. My pace was pretty even throughout and I felt fairly comfortable (well, as comfortable as I ever do...) at that pace. Think I could have done another 2k at that pace without too much difficulty.

Will do the 3x2km on Thursday. Thanks for the structure, TheEd, it feels better just feeling like I've got some sort of plan to work to rather than just going out for a 'general' run.
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Old 13-11-2012, 03:24 PM   #14
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good to hear LG

enjoy the 2k session

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Old 15-11-2012, 02:54 PM   #15
Luther Gravy
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How do,

Just done me 3x2k now. Went like this:

9:36 (4:48/km)
9:49 (4:55/km)
9:42 (4:51/km)

Went off a bit fast, probably because it's bloody cold here in Cardiff today, so I wanted to get going! So that meant I had to work a bit harder than I'd planned toward the end, but overall fine. Will do 10k over the weekend; should I stick to a 10k distance or am I better trying to run for a set period?

Cheers

LG
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Old 15-11-2012, 05:04 PM   #16
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good session with all of them below 10 minutes

try to be patient as you show you have some ability that if given a chance you should get some nice results

stick to the 10k as you are used to that distance

nice going

next week we will look to do a 1k session

please provide feedback so we can map progress before the 1k session

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Old 18-11-2012, 11:44 AM   #17
Luther Gravy
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Morning,

Beautiful clear, frosty morning here and just did my weekend 10k. Did 53:30 and felt very comfortable - in fact probably enjoyed this morning's run more than any. Felt really good and was tempted to keep going when my 10k was up!

Very grateful for the structure, because that enabled me to just focus on running my distance rather than constantly looking at the clock and working out whether I'm ahead or behind schedule. As a result, I just stopped checking the time and enjoyed the scenery!

Cheers
LG
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Old 19-11-2012, 09:47 AM   #18
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good going LG

it is great when one can enjoy their running at everything about it is enjoyable

we going to step-up your 1k session

6 x 1k Rest 60 to 90 nseconds in-between

pace = 4.50 per k

if you find the pace easy, don't speed up, rather shorten the rest to 60 seconds

enjoy this session (will you do it Tuesday or Wednesday?)

onwards and forwards

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Old 20-11-2012, 07:26 PM   #19
Luther Gravy
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Hello,
Did my 6x1k today. The times for individual bits came out a bit weird; I felt my pace was pretty even but the times vary a bit. I know I ran 6k in all - maybe I got the splits a bit in the wrong place. The 2nd kilometre is fairly downhill - but I don't think I ran it that much faster than the others. Anyway, all felt OK; possibly went a bit too quickly but generally felt alright. Started with 90 second gaps, shortened them a bit toward the end. Overall my average pace was about 4:40/km apparently. Individual splits were:

1: 4:50
2: 4:21 (not convinced!)
3: 4:36
4: 4:44
5: 4:47
6: 4:40

Total: 27:58

Cheers
LG
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Old 21-11-2012, 07:49 AM   #20
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grand LG .. this is all a learning curve and will add to the experience

what have you got planned for the rest of the week?

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