Like hens teeth over here the 10 mile races. Love that distance actually. 1 of my favs. I owe my 10 mile pb a pasting

I done 20x 400m tonight in 89-91 seconds a lap, with 1 minute recoveries. Felt amazing after it but I'm tired now. In building this session up to 25 which is a 10k.

Tomorrow will be a 40 minute recovery run.

__________________
Sub 45 minute 10k challenge from Marcus, accepted Race day TBC
All pressure is self-inflicted. It's what you make of it or how you let it rub off on you. Sebastian Coe
http://paceendurance.blogspot.com/

Wednesday I did an 8 mile run with 10 hill repeats, most pleased with my effort!!

__________________
A loser is not the one who runs last in the race. It's the one who sits and watches and who has never tried to run. Bird in Boots

Tried my new Adidas trainers for fartlek session and they felt great. Like running on air. So comfortable, and session was great.

7:37 (1.11 mile) warm up at 6:53 pace
4:06 (0.71 miles) at 5:49 pace
1:43 (0.25 miles) at 6:50 pace
2:39 (0.44 miles) at 6:01 pace (this section was up hill)
4:50 (0.73 miles) at 6:36 pace (this section was downhill)
4:27 (0.78 miles) at 5:44 pace
6:49 (1 mile) at 6:49 pace (warm down)

Will need recovery run in the morning if I'm going to get to the track tomorrow night for some proper speed work!!!!

__________________
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

That was a great session JB! Lets see how you'll feel in the morning!

I like 10 mile races too - shame there's not more of them about.

Some great sessions folks - really motivating for my 800's tomorrow night.

__________________
Sub 1:50 half and sub-4 hour marathon (Thanks, Badz)

went out tonight with objective of doing an easy 13.1 miles. Miles 1-4 were slgihly downhill and miles 5-8.5 were into a very strong head breeze. Miles 8.5-11 were up a nice sharpe incline and the rest was flattish with a tail wind. Didnt look at my garmin but had it on for stats purposes. Got to the end in 1.43. Probably the easiest 13.1 ive ever done. The run wasnt easy but it was very very comfortable. In the right circumstances i can take a minute a mile of that i reckon.
1.30 here we come maybe

Already running a half!? And feeling good? That's amazing!
What's your next goal, oisin?

Looking for a half, looking tgo do 13 sub 7 min miles. I think thas achivable with the right course. Maybe not

Maybe yes! You seem to be doing great!

My pacing at the marathon distance is getting really good. When the distance gets smaller i get worse. Yesterday i had that 5 mile race and my objective was to do 6.30 miles as long as i could. First mile uphill was 6.10. went through 5k in 20.10. last 2 miles were torture. Ill learn though

Had great track session tonight. Felt good after rest day yesterday. Track was freezing, so was happy to hear we would be doing 10 X 400 with 45 sec recovery. The coach instructed us to do the first 6 no faster than 80 seconds, then speed up on the last 4. My splits were:

1. 81
2. 80
3. 80
4. 80
5. 81
6. 81
7. 76
8. 74
9. 70
10. 69

The first 6 felt incredibly easy, and I also felt strong at the end. All in all, very happy with the session I'm glad I stuck with the programme and didn't try to go too fast on the first few. I really surprised myself with the final one in 69 seconds

__________________
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

Great session JB!
We also had a good session tonight, the first night we have done interval training on a Tuesday, only 4 of us went for the intervals, the rest went and did the 10 mile run.

Our session was 8 x .42mile with 2min recovery, aim was to get faster on each rep. Splits are in my blog. Pretty pleased and really enjoyed it.

O.

__________________

(need to ready your blog at some point). You were going well, both Colin & yourself were working hard when we seen you coming up the hill. The Idea of doing the session over 4 weeks is to see the improvement you are all making. Good though, at least you did it..........

I'm lying knackered on the couch with the laptop after our session tonight, managed 7 hill sprints over 260m with 6 minute recoveries, but at least we all kept our lunch down this week :-) pure lactic session....

Cheers
Baz

__________________
Pitreavie Amateur Athletic Club

Just checked out your blog Owain, stats are good, thats how it should be, picking each rep up, apart from the 4th one but it happens when theirs that many folk running around the area.... (was it my mob per chance lol :-)

And your last one is the same as my best from what i can mind, well done.....

__________________
Pitreavie Amateur Athletic Club