Runners
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@goosehd not a chance. Might do another local-ish UK 100 mile this autumn, then will do Paris marathon with some friends in April next year, and hopefully Eastern States 100 mile 2025 with a friend.
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Knee is still acting up so I’ve been cross training for the past two days with a cycling and elliptical workout in place of my scheduled running days.
Every day is better than the day before, but I don’t feel it would be good to push it. Keeping things light and easy until I can hit the pavement again.
Why don’t you try some light running on grass see how the knee is , Low impact
That’s why I prefer to do my little speed sessions on the fields .
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Just finished my longest run to date
7:01 miles in the pissing rain felt comfortable happy to get it done .
54:44
7:48/mi average pace
Gains …..Dropped my mate a message in the week who I used to train with just to say I’m slowly getting back into it , he wants me to drop by and do a run with the lads .
( Also said there’s a London Marathon spot with my name on it if I joined back up 
)Must be stupid but I wouldn’t mind giving it another shot.
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Back on the roads again after a few weeks of rest and elliptical work. Everything feels solid with my times only being about 20 seconds slower than before. Taking time to do proper warmups and cooldowns as before I just threw on a pair of shoes and ran…Always took it easy for the first kilometre as I warmed up, but going to take everything a little more serious to avoid another injury.
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I signed up for another 100 mile ultra, the Centurion Autumn 100. Same organiser as the South Downs Way 100 I did in June. But where that race is from one place to another along a single route, the Autumn 100 starts and finished in the same place. But it is not a loop. Runners go out and back in 4 directions. Will be interesting to see all the other runners going both ways.
Also decided to do Eastern States 100 with a friend August 2025. One of the things I'll need for that is poles, so have ordered Leki Ultratrail Fx.One and will be learning how to use them while I'm in France for the next 6 weeks.
Also going to do Paris marathon again next year, but this time with three friends. One who is about the same pace as me, one who has done 1 marathon, and another who will run his first marathon. Looking forward to that. -
@Dmart Just 15 seconds at 90% max speed followed by 30 seconds recovery and repeating. This time for 10 minutes warm up, 30 minutes intervals, and 5 minutes cool down. Every week increases the interval time by 5 minutes...
I have noticed an increase in cadence, and my time/km has decreased in just a few weeks. Remarkable in how that helps/works.
Edit: At the end not sure if I want to vomit or die...
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@Dmart Tuesdays are 80 - 90% max with shorter intervals and Thursdays are 50/60% longer intervals. Other days are recovery runs with Sundays being a longer distances.
Here's an example of week 7:
Tuesday: IT (Interval Training) 50' minutes 15"/15" or 15"/30" I chose the latter as I need more time to recover.
Wednesday: 35' Continuous Run Easy Pace
Thursday: IT (Interval Training) 40' minutes 1'/1' or 1'/2' (Not sure what I'll pick)
Friday: 15' Continuous Run Easy Pace
Saturday: 30' Continuous Run Easy Pace
Sunday: 55' Continuous Run 10 km/race pace.
Mondays: Rest -
Interesting about 15 seconds and so many repeats. I maybe do that kind of time as a sprint session once a month or so, and usually intervals are more like smart is saying 200 at least, depending on what distance is being trained for. For marathons and up I do mile or two mile intervals 4-8 times with enough walking rest in between to fully recover, bring the heart rate and breath down to normal, so that I can go consistently hard in each interval.
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The plan I’ve picked should put me at a 4 hour time for a marathon. If I start to burn out, I’ll back off and repeat until I get comfortable again. As the weeks progress the intervals lengthen to 3’/1’ and 5’/1’ on the Thursdays. The Tuesdays go to 1’/1’ and 3’/1’.
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Nice yeah 3 and 5 min intervals sound more like it for marathon training. It’s fun to do them by distance too, to track your pace and time over the training block to see how your fitness develops.