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Old 19-02-17, 23:03   #81
Lazare
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Great running Mellor. Sub 20 should be easy for you with that progression.
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Old 19-02-17, 23:58   #82
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Great running Mellor. Sub 20 should be easy for you with that progression.
That's all treadmill running, due to the weather here atm. I'll get outside soon and see how times hold up.
To be honest, the first 5km or so I was holding back to be cautious. I think I've done around 23mins before. So I'm only rally pushing progressive times from here.
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Old 22-02-17, 06:49   #83
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http://www.athleticsweekly.com/news/...e-action-57782
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Old 23-02-17, 09:13   #84
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Similar to Mellor, most of my running training this year will be 5ks. Did one this morning in 21:20 when my last one was:

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09/02:

5km run @ 22:27
Massive improvement. Ran on a treadmill with miles so wasn't sure what pace I was on for a while. Turned out I started slow and finished strong which seems to work better for me.
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Old 23-02-17, 10:41   #85
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...Out of curiosity, are you subscribed to this magazine?...Would be interested to see how this one plays out...
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Old 23-02-17, 21:38   #86
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...Out of curiosity, are you subscribed to this magazine?...Would be interested to see how this one plays out...
Not subscribed, came across it on boards.
He has an instant gram that he's updating daily
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Old 02-03-17, 08:56   #87
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Similar to Mellor, most of my running training this year will be 5ks. Did one this morning in 21:20.
21:05 this morning. So close to 20:xx but delighted with time. Went back through my personal log and that's actually my second fastest time ever on a treadmill. Did 20:53 this time last year but I'll beat that soon.
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Old 15-03-17, 06:29   #88
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Interval Runs
3 x 1km run, 300m walk between each as rest (c.3mins)

The 1km's were at a speed of 16.5km/h
Completed the last in a time on 3m38s.

You'd need to sustain that pace to do 5km in 18min
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Old 16-03-17, 00:17   #89
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Today i ran my 399th 'tracked' run - the usual lunchtime 10km from Merrion Square through Sandymount out to Poolbeg and back.

I'll run my 400th either in the Tipperary countryside on Friday or along the old railway track in Cork city on Saturday.

Here's some stats from the last four and a half years:

Start: November 2012
Total distance ran: 3,600km
Average number of runs per week: 1.7
Average distance per run: 9km
Total calories burned: 312,000
Average calories burned per run: 721
Where could i get to if i drove 3,600km from Dublin: Marrakesh

I'm getting slower but plan to keep going the distance.
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Old 18-03-17, 16:45   #90
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BOOOOOMMMM.

400th tracked run turned out to be my fastest 10km since last April (58:22) and the first under 1hr since August.

Nice and flat round Mahon Point in Cork with only the short hills of Blackrock to contend with.

Just when i thought i was entering eternal decline it would appear i'm not.

Gonna do it all again tomorrow morning before i head back to Dublin if the weather is half as kind as it was down here this afternoon.
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Old 23-03-17, 22:04   #91
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Been injured since January, Achilles I think. Stupidly went out three or four times thinking it was healed but prolonged it. Last time I ran was 4th March, was in the same pain afterwards so decided to have a bit of discipline and stay off it.
An absolute pain in the hole, I've really been missing it.

Went out tonight for a 3k run as it felt like I was ready. Feel great after it, no pain at all, gonna try another light run on Saturday and see if I'm over it.

Jesus though the break does some damage to your aerobic fitness, struggled a bit at a pace I would have cantered four months ago, lungs burning. I'll build it back up though, hopefully quickly enough.

Good too that I've discovered what caused the injury, going for a long run on Sunday after really pushing myself at parkrun the day before, twice in a row. Recovery is so so important I've learned, after the last parkrun I ran the Garmin recommended 59 hours recovery.

Lesson learned.
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Old 23-03-17, 23:17   #92
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Yep you lose and regain cardio fitness exceptionally quick. Feels like a real kick in balls first run back but in another 1 or 2 you'll be back to normal. I've taken up to a year off running a couple of times before and it's taken less than 10 runs I'd say to get back to regular fitness.

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Old 24-03-17, 01:49   #93
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Good too that I've discovered what caused the injury, going for a long run on Sunday after really pushing myself at parkrun the day before, twice in a row. Recovery is so so important I've learned, after the last parkrun I ran the Garmin recommended 59 hours recovery.
Those suggested recovery times are apparently worth listening too. I was reading about a guy who thought they were excessive so ignored them. The suggestions got longer but he plowed on with hard cycles, and performance started to drop. I'm not sure how they work but I think it's somewhat intelligent based on heartrate recovery and resting heartrate.

I don't have a garmin, but my Fitbit tracks resting heart rate. And I've notice that after I was sick, and again after moving house, my RHR was a few beats higher for a week and my performance was a bit shit.
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Old 24-03-17, 10:51   #94
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Been injured since January, Achilles I think.
Calf raises help with this.
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