Runners
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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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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.
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Brutal conditions for today’s run. 70 minutes in 90F with 64% humidity. I was hoping to complete 11km’s but could only manage 10km’s. Pace was slow and just couldn’t get comfortable.
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A few during and after run pictures from my France training this summer, learning to use poles, and getting better at climbing and descending the more difficult technical trails here than what I am used to in the UK. Hopefully this will put me in a good place for the next 100 miler. Need to work on ankle strength though.
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@Dmart 60F with 90% Humidity today and felt great!! Did interval hill sprints for 55 minutes. Tired but feels awesome. Thanks for the encouragement
@Nik You’re an inspiration!! Keep it up and thanks for the photos.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
