I had a lovely run yesterday, along a trail that was covered in snow and ice, managed just over 10miles at 6.30pace, but the effort I put it was far greater as every time I pushed off my foot would slip a little, very tiring but the views were amazing.

__________________
VLM 2011 Grant - Sub 2hr28min
“there are those that break and bend, I’m the other kind”

*Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.*

I think we only managed an avg pace of 8:15 but it felt harder!

O.

__________________

went out last night, first road time for months and my lungs burned, had to take walking breaks, really struggled with a sub 5min k pace. Still felt good to be out.

You running today O or has the deepness of the drifts put you off, it would be like resistance training.

Had a really nice 9 mile run in the snow. Good job I took my trail shoes out. It was really deep the snow. In parts, it felt like running on the beach. Really tough at the end to maintain sub 8 minute pace! Anyway, was good run and felt good for getting out there

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Im just back from what I can only say has been my best running of the year. Not a fast pace but it was amazing! I have even taken photos which I will put online later.

Im actually quite speechless about how much fun I had tonight! I headed from my house and headed down towards the scrap yard on the shore (for those who know the area), then ran along the waters edge on the coastal path all the way round in to North Queensferry, then up to the train station and then down the hill at the other side back in to Inverkeithing. I was keeping up with cars going down the hill Brilliant fun! Huge grin on my face and I even stopped to do a Snow Angel which I named Snowain! I did get a photo of that as well.......

O.

__________________

Great post, Owain. Sounds like you had a really enjoyable run!

__________________
Challenge - sub-57:00 Strathaven 10km, thanks to Suggsy

At one point I thought to myself, now this is when you know you are addicted to running. I got off the train from work, pulled on my running gear and launched myself out the door with a smile on my face before I had even started. I got some crazy looks from dog walkers as I ran past them but hey! Im out having fun

O.

__________________

You mean you didn't know already?

__________________
Challenge - sub-57:00 Strathaven 10km, thanks to Suggsy

Well...................

O.

__________________

Had a storming session tonight. Decided to skip club tonight and go out for my own interval session. Didn't feel like going out for run but forced myself. Left the ipod at home and wrapped up. The ice has melted, but it is windy and cold. Decided to do some intervals at threshold pace, I did 10 minutes easy, 10 minutes at threshold pace (around 5:50-6:00 pace); 10 minutes easy, 10 minutes again at threshold pace (slightly slower than first set, but still around 6:00 flat pace). Then did 10 minutes easy followed by 5 minutes hard (5:40ish pace) Jogged back home for warm down and ended up covering 10 miles for the session and felt great. I think I got the pacing for the intervals just about right, but maybe a bit fast on the first rep. I've been reading Daniel's book and adapted one of his sessions. The intervals were comfortably hard. I was even happier considering the laps I did for the reps had some inclines and there was a nasty headwind down one side, but I coped with it well! I love these types of sessions once I've committed to doing it. They give you the biggest endorphin high Just wish I could work out how to view average pace and distance splits over set time periods in training centre or sporttracks so I can analyse the intervals in more detail!!!!

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Sounds like tonight was a night for good sessions. Went out with the club and had a good run. 35mins out and then 35mins back the same route, we are still limited to which routes we can take due to ice on the pavements but still managed 9miles in 1:09:20, avg of 7:40 and I felt really comfortable. Gave me a really good feeling to know that Im feeling comfortable at this pace as this will eventually be marathon pace for me!
Hope everyone else had a good night!

Its great to be pushing of when running and knowing 100% of the energy is going in to moving forward, not sliding!!

O.

__________________

7.40 marathon pace
Zoooooom

Not here (but there's no thread for subpar sessions).

Went out for a 6x1000 interval, first four reps in 4.01-4.11 (which is faster than I normally do them), but after that my right calf started protesting, so I decided to skip the last two and jog home. Still, 7.7k in 37 minutes isn't too bad a session, but left me with a bit of mixed feelings.

Lesson learned: no intensive speedwork the first week after a race, that should do the trick. Two days of rest for me now to mend the niggles.

__________________
TARGETS
Sub 1.35 HM October 17th
New HM PB before end of 2010
Sub 20.00 5k before end of 2010

Had another great session today. Five miles out, five miles back and 2 mile warm down. first five in 32:30 (6:30 pace) and second five in 31:42 (6:21 pace). Felt very comfortable throughout and wasn't pushing too hard. Legs a bit tired now! this is a course I used to run 10 mile time trials on over a year ago and today I beat the best time I ever did on this route by about 10 seconds, even though I wasn't pushing the pace this time. I feel great because I now know I'm a lot fitter than I was a year ago. I really should run a half marathon early this year and try to break the 1:20 barrier. Look forward to a couple of easy runs over the next 2 days, and maybe a long run on Sunday to make up another 50 mile week

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Well, went to the club tonight not knowing what we were doing. Arrived and was told it was the 5mile handicap race, the first of the year. Doh! Did a speed session yesterday so really wasnt looking forward to it.
I was handicapped by 17min 15seconds and then the next guy was set of 5 second behind me, this made me all of a sudden decide that I am racing! Went for my warm up lap of the grass and then waited for my start time.
Off I went and I could hear Colin chasing me down, I felt great and if he had passed me I was going to just shadow him til the last mile.
Long story short, I had a great race, finished 6th which I am happy with and having a quick look at my GPS stats for last session I got a new PB as well.

Held off Colin and made up a couple of places, the down side is I my handicap will be changed for next month! Just means I will need to run faster!

32mins 44seconds for 4.92 miles.

Splits couldnt have been better either!

6:58
6:47
6:37
6:35
6:17

I reckon I have more to give on the route as well as I really did feel good at the 1/2 way mark! Bringing on the next race next month

O.

__________________