I reckon it could be a long one ha ha, hope you have a big cup O.

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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 Oh what have I done FLM09

I have various spreadsheets, but my training one basically consists of one large table, containing 1 week per row, each day is labelled by date, type of run/activity for the day, details of the activity (e.g. details of speedwork repetition distances and no. of reps, pace, rest periods... or for more simple runs just a case of distance and pace), then a cell just to put in total mileage for the run so I can get an idea of my weekly mileage (obviously a coloumn on the right tallying up the weeks mileage)... each cell is colour coded too so I can get an idea at a glance of what my session is for the day without having to read all the details. (REST, Race, Long Run, Easy/Steady Run, 1/2 Mara Pace, 10k Pace, 5k Pace, 3k Pace, 1.5k Pace, Tempo/TT, Club Run, Hill session).

Other spreadsheets include my race pace progress which plots all my races onto a graph so I can see how I'm improving over time. Another is a race time predictor - similar to those found online it just means I don't need the net to check. Next is my pace/speed calculator, a little similar to the one on this sites sidebar but gives me min/mi, min/km, mph and km/h which can be useful if planning to use a treadmill, working out target times for speedwork etc.

Another one which is a very loosely based theory, but interesting none-the less, is a weight/time prediction. Using the theory that for every lb in weight we are lighter, we can run approx 2seconds quicker per mile... give it a recent race time and distance and it'll produce a matrix of times predicting what times you might be able to achieve at various distances based on various weights. It uses the logic from the race time predictor too. For instance, based on my recent 35:59 finish time in a 6 mile race when I weighed 12st 8lb... If I were able to drop to 11st 7lb, I should in theory be able to run a 34:33 10k with no further improvement in fitness (i.e. weightloss alone)... OR a 1:16:11 half marathon! Of course it is only a very loosely based theory, and should be taken with more than a pinch of salt, but it's something I'd love to do some detailed research into in my lifetime!

Other calculators include a VO2 MAX calculator... Heart rate percentage calulator (useful for training by HR), and a split time calculator (give it a race distance and taget time and it'll give you your time splits for each mile or Km marker.

I fully admit it's pretty geeky and sad - but I love it!

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www.richardsimkiss.co.uk

I run the same route every time, and it's not circular. I run out a distance, then run back. I know the markers for 1 mile, 3 miles, 4 miles, and 5 miles, so can pretty much do trials for any distance. I know some people would find that too tedious, but I like consistency

in response to wanting to train 6 days a week... I think it just sort of happens over time! I do get a little frustrated at times and want to run on my rest day, but I also understand how important it is for the body to recover, rebuild and strengthen. My easy days can virtually be seen as rest days since I'm not really pushing myself. Even now though I end up taking days off from time to time because my legs are just shattered!

I think what you've achieved in your running career in such a short space of time is simply awesome Owain, so my hat goes off to you for that!

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www.richardsimkiss.co.uk

Argh I hate you JBBury How on earth do you manage such good PB's on what sounds like a fairly relaxed schedule

*jealous*

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www.richardsimkiss.co.uk

I really don't know. To be honest, I haven't actually taken my stop watch out with me for a while now, so I'm probably a bit down on my PB paces. Lost the motivation to really push myself recently. At the moment I'm just going out and doing 25-30 miles a week at 7:30 pace just to keep fit and feel good.

Looking at your recent times, I think you would kick my ass in a race :P

Cheers RS! That means a lot! Maybe one day I will be running 6 days a week. I had a wee chortle to myself when you said you get annoyed somedays when you want to run on your rest day As if running 6 days wasnt enough.

The spreadsheet does sound geeky but at the same time brilliant I might give it a go tonight and put some of my software development skills in to practice since that was what I studied at uni and then went and did web development instead :D

O.

I'm trying to pick up more web development stuff in my spare time and have picked up plenty of advice and knowledge from Bairy... one day i'll get my 'running resource' website built

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www.richardsimkiss.co.uk

and take over the world

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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 Oh what have I done FLM09

Nice of you to say, but I think we'd have to limit the race to 10k and prevent you getting any speedwork training in for me to stand a chance! race time predictions suggest Half marathons aren't my thing!

Owain, if you do get to coding any calculators for web use, i'd be interested to see the coding if you don't mind sharing

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www.richardsimkiss.co.uk

Shhhh!!! It's a secret!

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www.richardsimkiss.co.uk

<<<<whispers>>>>> Ok



<<<<<flaps out of thread>>>>>

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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 Oh what have I done FLM09

Slight hi-jack of my own thread but..........
What server you running on, windows or linux? This will determine whether I try and do something in PHP or ASP.net

Im currently rebuilding my own site but once Ive done that I should have some spare time to play with a web version

O.

Linux... everything I'm learning is php (being open source and all ) starting to understand a bit of javascript too (rather than just using other people's code all the time). Truth be told though i'm quite the programming noob.

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www.richardsimkiss.co.uk

Im just building my own Content Management System for my TK website, learnt a load but I don't think its helping that at work I am learning ASP.net, get confused which one I am using sometimes

Back to the training thread....
Going to head out again tonight, 2 nights so far this week

What milage do most of you average out on per week?

O.