Fuggan's Abbey Dash Assault

Day 7
Well 30 mins easy this morning was done no problemo.

The second session of the day was some speed work. I went to my local park, jogged there, took about 6minutes, then started doing 1 minute at faster than my 10k pace, and 1 minute slower than my 10k pace. Rinse and repeat until you've done each one ten times. I was really flying for the quick minutes, according to my RunKeeper app, average page for the run was 4:40 and I was running around 5:30 pace in the 'rest' periods so was going pretty quick in the work sessions. I was knackered when I got home. Chicken and some rice in the oven as we speak.

On to tomorrow...
 
Day 8.
45 mins run completed this morning. To the second in fact. Ran the same loop I have been doing on previous 45 minute run days and managed to up the tempo. Find it a bit easier on weekends to push myself as I can dedicate my whole day to the session, proper rest and eat before, no work to tire me out. :p

Managed to keep an average pace up of 4:47/km which was me really pushing it. That's +17 sec/km over where I want to be on race day as an absolute minimum, Would like to be even faster!

Rest day tomorrow which I feel is much needed after today and yesterdays sessions.
 
Day 9. (already! :eek:)
Well today was supposed to be a rest day but I got in from work and felt pretty energetic so decided to slip an extra workout in from the 'sub 38min' plan.

It was a 30min run with the last ten minutes at 10km pace. Pretty good coming out of it. I really don't trust the reliability element of my runkeeper app. I was bombing it down the last little hill near my house near the end and the woman came on and told me I was doing 5:40/km current pace! Lies I heckled!

Is there a better way to calculate current pace other than doing it manually, maybe a more reliable app? I guess it's down to GPS coverage in the area that you're going through..
 
First of all the last 3 days seem pretty solid. And doesn't the time fly by as a race is approaching!!!

Secondly, in terms of recording pace I guess the only way to do it accurately is manually as GPS signals do have a tendency as you mentioned to be off from time to time. The manager at my local running shop once had matching Garmin watches on either arm and they were off by something like 0.1-0.2 of a mile in terms of distance on the same run. I imagine it can be similar for pace too.

Could always give Strava a go though? They do monthly challenges as well I think and it keeps a track of PB's as well (not sure if your current app does) so could be useful leading up to the race and afterwards. :)
 
Yeah that could be a good shout. I might give that Strava a go yeah, my bro uses that for cycling - never really thought about putting 2 & 2 together and giving it a go for running.

Looking at getting some new tights just to wear post run for some recovery aid. Not sure it'll do much but every little helps. Just need some new gear now and then to keep my motivation levels up. :p
 
My mate wears compression both during and after runs for recovery purposes and says he feels a benefit. I'm not so convinced myself as tend to recover decently anyway as I feel a proper diet is more helpful than something on my legs. :p

Reward is always good though and your sticking to it so why not. :D
 
Haha yeah, I guess most of it is placebo effect if anything else.

Day 10.
Day off work today so another 45minutes easy done. Nothing much to report back other than I tried a different route to mix it up and it was really hilly so pace was a bit slower than usual.

In other news, I also signed up for the Manchester Marathon which is in April next year! Not really sure what came over me but I just thought, "sod it" and did it. Going to be doing it with my brother who has run one marathon before. Get the Abbey Dash out of the way and then turn my attention to that monster.

Anyone done a marathon before?
 
I think speed is irrelevant when it comes to marathoning man. Getting round is a massive achievement in itself so you should be proud!

I'm trying not to really think about it too much yet but kinda excited already. Keeping my focus on this fast 10k in Nov then will have a week or two after to recover and hit the marathon training early Dec!
 
I've done three so far. Windermere, Lancaster and London.

As you may have seen from the main running thread I'm happy with my times as I know it's an achievement to complete one anyway but based on my PB's this year I know I've let myself down by not doing enough training. If I can recommend only a couple of things it's stay consistent with the 10K training and make sure when it comes to the marathon training build up slowly and make sure your doing your long runs.

If I don't get a place in London (find out soon!) then I'll be doing the Manchester Marathon myself. Aiming to knock off at least 45 minutes from my current PB of 3:56. :D
 
Nice man, that'll be one hell of a feat if you can smash it! Yeah, I want to get over this 10k run first then take a week or two to rest then get straight back into it for the biggie.

Good luck with the LM ballot!
 
IndigoGorilla said:
If I can recommend only a couple of things it's stay consistent with the 10K training and make sure when it comes to the marathon training build up slowly and make sure your doing your long runs.
Click to expand...

Absolutely +1 to this.

I was on for a comfortable 4 hour (nice 2:03 for the first half) at London 2010 but died in the last 5 miles for a 4:23. On reflection, I never did the really long runs (not more than 17 in training) and also made the mistake of seeing my family at 20 miles then suddenly realising I still had an hour to run!

Had a good old cry at the end too - it's a major feeling of elation when you finish!
 
Day 11.
Good session after work today.

Me and my brother did some speed work. 8 x 2minute stints at projected 10km pace with 2minute jog for recovery inbetween each one. 32 mins total with a 5min jog to and from the field we did it in. Was good training with my bro as there was a bit of competitiveness between us and I felt extra motivated. He tried to drop me on the last 2minute stint and we were running at 3:50/km pace, couldn't have held that for much more than the minute and a half or so we did, I was goosed! :D
 
Day 12.
60 minutes steady today. Wasn't in a great mood after work so it was just a case of getting it handled and done. Feel a bit better after it so gonna grab some food and hit the hay!
 
Day 14.
****ed up today.

After resting yesterday I set off on my session full of beans. It was supposed to be the same as last Saturday, so 10x1minute at faster than 10km pace with 1 minute recovery jog inbetween each one.

The first couple of intervals I felt like I was flying so was smashing it, got to about 7 and 8 and was absolutely flagging, nearly had to walk inbetween to recover. Set off way too fast I think. Really need to get a watch so I can properly gauge my pacing. Might get one on finance of wiggle.

So yeah, felt knackered half way through, managed to finish off and get home though so still got it done, just don't think it was an optimal workout.
 
It's useful having a bad workout occasionally as you'll learn more from your mistakes than you will from just running well constantly. It'll mean next time your aware of not starting off too quickly and saving some for the end. There's a fine line though as come race day you'll be wanting to make sure you've given it your all.

That said, when I first started racing I use to start off far too quickly then fade out and whilst I still do it now I'm better at controlling it and it's helped me bring my times down.
 
Yeah, I think it's kind of human nature to just want to go as fast as what feels good at the time but I dunno. There's definitely some work to be done around pacing. Do you use a Garmin or such like to track your pace or a phone app IG?
 
I use a Garmin 205. Big and bulky but don't notice it when I'm running and for what I use it for it does the job. Use it to track distance on the go and to simply have an idea of my speed. I've never set it up for anything specific to keep me within a certain range or to do repeats etc. I believe it is possible though, I just like it to have a general idea if that makes sense.

One of my running mates recently picked up a used Garmin 305 on Ebay for just under 65 without the HRM strap which is basically the same watch.

If you wanted new and don't mind basic then the old style 110 is available on Amazon for less than 80 last time I looked. Currently have my eyes on a 220 but can't justify it when mine works just fine.
 
Nice yeah, been looking at a forerunner 15 from wiggle for £139 but you can get it on finance so might be an option. Other than that my brother is on about upgrading his (currently has a FR 10) so might just wait til he gets a new one and buy his old one off him.

Do like the idea of new though. :)
 
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