I know, it just felt like a much better run than the result showed It just makes me more determined for next time I guess.

O.

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just take your time for the last 3.9 miles then O and treat the 1st mile as it was... a warmup!

If you'd maintained your pace of the last 3.9 miles over the whole 4.9 miles (instead of warming up during the race), you'd have finished in 38:32, a massive improvement over last time!!!

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

good point RS, never thought about doing it like that. It was a good session after all then

I think I will do a mile warmup before the next race at the club and then do the course. Will be interesting to see how it goes.

O.

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Had a really enjoyable session myself last night... went to the track for speedwork, first time in a while I've actually done some proper speedwork.

0.75mi warmup,
8x800m at target 5k pace with 60secs rest.
0.75mi cool down.

started off and by the end of the 2nd rep I was beginning to wonder how far into the session I'd actually manage! The 60secs rest soon flew by between each effort
Though after completing it, I was over the moon when I realised that despite breaks between each rep, I'd effectively covered 6.4km at 5km race pace Whoop!

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Nice one Last night we were meant to do 1min fast with 1min recovery over the course but instead I just went hard for most of the route, just to see what my time was, a couple others did the same.

I enjoy speed sessions because after it, it feels good. During it is another matter though.

O.

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Nice to see some people having a good week. I've found this week tough. Haven't had much motivation. Did a 5 mile run on Monday, !0 mile on Tuesday, and 8 miles last night, but each of them was tough. Didn't pick up much speed on any of them. Guess it's a post race downer and my legs have been tired! Going for a long 2 hour run tomorrow morning to make sure I at least make a high mileage week, and hopefully get back to normal running next week.

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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

First long run this week and I really enjoyed it, well, except for the hill, I forgot how much hill there is! Need to get out more often though than once a week for my long runs, think I am going to try and get out this weekend for a nice long run, training plan says 11 mile so will see how it goes.

O.

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Well as some of you know I am currently in London. Since I was keen to keep my running up while I was down here I packed my running kit just in case. The good thing is the hotel has a gym so even if its wet outdoors I will still be able to get some fitness in. Anyway, today was my first full day here and after the training course I decided to go for a run around Regents Park. So I put on my running kit, put on my garmin, stood outside the hotel for 5 mins waiting for the garmin to find a signal, gave up waiting and started running. Got to the start or Regents park and decided it was a bit more open here so waited to see if the garmin would get a signal, it did so I was happy. Off I went around the outer circle which is basically the the pavement which is next to the road all the way round the park. The first thing I was suprised with was how dark it was, all the streets around the park are well lit but not near the park itself and it wasnt due to there being lights which werent on, there just isnt any lights full stop. I was a bit worried about this but then I started to notice other runners so this made me feel a bit better. So round I went, past Edinburgh Zoo and hearing some of the noises that were coming from there was quite weird
So completed my first loop and I thought I would go for a second loop just because I can, so off I went and I decided to push the pace a bit which I am glad I did. Second time completed and thought I would head back to the hotel. Crossed the road and then down a street, down another street, left, right, then down another street......oh wait....I don't recognise any of these places....OK, left down this one, left again maybe?? Oh Oh, I am lost.....lost in London, my GPS beeped to tell me I had clocked another mile, where was I !
Then an idea hit me, my GPS has been clocked where I have been, if I look at the screen I can aim back to where I started, oh boy! I was miles away from where I started, The lefts and rights that I had been taking were actually leading me further away from the hotel, not closer!

After about half a mile I got back to regents park and then eventually back to the hotel, so the 5.5 mile run I had planned turned in to a 7.75 mile run got to see some nice places though.

Its the first time I have had to use the GPS to get back to where I started, was quite good fun though.

Pace:
1. 8.14
2. 8.09
3. 8.25
4. 7.40
5. 7.56
6. 8.59
7. 9.59
.75. 8.16

You can see where I started to get lost when my splits dropped to 8.59 and 9.59

edit: Just remembered something else, I ended up running through a protest about the war in Gazza! Before I knew it I was infront of the TV camera!! If anyone spotted a lost runner wearing a red running top and looking at his Garmin on TV tonight, it was me The other thing I noticed was how warm it is down here! Shorts and Tshirt weather!


O.

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Hehe, the back to start function is very useful when you run away from home.

Also, when did they move Edinburgh zoo to London

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Start weight: 18 st 4.. Best weight: 14 st 3.. Current Goal: 14st 0lb

lol, whoops! Got Edinburgh on the brain! Will need to find the back to start function

O.

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Lol... I can't believe you managed to use the garmin to find your way back to the start without the 'back to start'/'get me home' function

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

nice going O. when I saw Edinburgh Zoo I thought to myself when did they re-name it LOL

Wonder what adventure you will go out on tonight

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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

Not heading out tonight, my leg is really sore today. I hurt it using the treadmill a week ago and its been coming and going but tonight I think I will give it a rest since just running over the road gave a sharp pain. Not sure what I have done, I might go to the gym that is in the hotel instead and go on the rowing machine.

O.

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What a night! The plan was just to take it easy so I didnt pull the muscle in my leg. Ended up running a fantastic pace, my hope for a 3:30 marathon might be a reality after all! Paces are in my training blog.

Funny how easy runs sometimes turn in to great runs

Rest day tomorrow which will be hard to do since I really want to get out and run but better stick to the plan.

O.

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I'm sure in the latter stages you'll be looking forward to your rest days O! I had a cracking run myself last night... takes me half an hour to drive to the club now, I got there and ended up just running 10.25miles on my own

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'