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cac cac is offline

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Showing Visitor Messages 1 to 5 of 5
  1. cac
    13th Nov 14 04:50 PM
    cac
    Cheers, I know its miles away from some of the blokes ( and ladies ) on here but im pleased with my start. I think you will do alright at 5K judging by your mile times.
  2. cac
    16th Oct 14 10:32 PM
    cac
    Cheers Gordon, All advice is greatly welcome. CAC
  3. Runningfox
    In the end Dave, it's not so much how good your legs are but how good your head is. A lot depends on natural ability and the rest is just bloody hard work. Concentrate on quality with the emphasis on fast miles. On an 8 mile road loop I'd jog a mile (9 mins) then run one (6 mins) x 4. On the track I'd do 4 x 1 mile @ 5 mins. (Adjust figures to your own current capabilities). My fastest marathons were achieved with the bulk of training off-road around the hills of North Yorkshire which built up leg strength. The only roadwork was in preliminary races, fast 10K's to sharpen and a few longer ones (10 - 14 miles) mainly at slightly faster than planned marathon pace. Long Sunday runs were up to 22 miles. I never tapered, as such, but did fast bleed-out runs 4 days before a marathon, prior to carbo loading. Before my fastest marathon (2.53) I did 16 x 200m @ 35 secs. Before my 2nd fastest (2.54) I did a hilly 8 mile road loop in 53 mins.
    I'll bet you're sorry you asked....
  4. cac
    6th Oct 14 07:48 PM
    cac
    Cheers mate, nice one
  5. Jono
    6th Oct 14 06:36 PM
    Jono
    Happy birthday Dave!!

About Me

  • About cac
    Real Name
    Dave
    Biography
    middle aged non runner
    Interests
    golf, pool, like a pint
    Gender
    Male
    Location
    west sussex
  • Personal Bests
    1 Mile Personal Best
    0:06:42
    2 Mile Personal Best
    0:14:44
    5 km Personal Best
    21:50
    10 km Personal Best
    49:53
    10 Mile Personal Best
    1:26:12
    Half Marathon Personal Best
    1:51:50
  • Signature
    Goals finish C25K. GRAD 14/11/14
    <46min 10K, (done in training 49:52)
    <sub 21 5K. (done 21:50)
    <6:20m/mile. ( 6:42) strava
    If it all ends tomorrow, at least I've tried.

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General Information
  • Last Activity: Yesterday 10:19 PM
  • Join Date: 3rd Sep 14

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