The official running thread™

[8letters]

All at the same pace? And what would the rest intervals be like?

4min intervals should be at 5000m target pace. 2min and 1min can be at 3000m race pace. For 4 minute intervals I suggest a 3 min slow recovery jog. For 2min intervals I suggest 90 seconds rest and minute intervals I usually do 1 min on and 1 min rec.

 

[Crusader]

you’ve been making great progress with your running. Skipping a weekend now might feel like a small thing, but it could set a precedent where skipping becomes easier each time. Plus, think about all the time you’ve already put in. Don’t let a little wind or stress from work take you off track. Imagine how good you’ll feel after Smashing that run.

See what you guilt-ed me into

4min intervals should be at 5000m target pace. 2min and 1min can be at 3000m race pace. For 4 minute intervals I suggest a 3 min slow recovery jog. For 2min intervals I suggest 90 seconds rest and minute intervals I usually do 1 min on and 1 min rec.

But I don't have a race pace because I don't race.

 

[8letters]

See what you guilt-ed me into
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But I don't have a race pace because I don't race.

Follow me for more guilt powered motivation!


You should do a 3000m time trial.
Then lookup the paces you should be training at for the 5 and 3k distances.

I'm old fashioned. I always refer to the Jack Daniels vdot chart.

 

[8letters]

See what you guilt-ed me into
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But I don't have a race pace because I don't race.

Can't believe my guilt tactics actually worked

I’m here to help you unlock that sense of accomplishment.

 

[Crusader]

Can't believe my guilt tactics actually worked

I’m here to help you unlock that sense of accomplishment.

Only because it was the exact same thing I've been saying to myself the entire day while feeling guilty for not going for a run.

 

[8letters]

Only because it was the exact same thing I've been saying to myself the entire day while feeling guilty for not going for a run.

You should sign up for a Half marathon.

 

[Crusader]

You should sign up for a Half marathon.

But I don't like crowds. Or people.

 

[Crusader]

For those interested, the FLASH30 code is still working on the Puma site.

I did not make good choices...

 

[8letters]

But I don't like crowds. Or people.

that should not stop you from participating in a half marathon event. Go for the free coke and mineral water.

 

[L-Dog]

Took the MagMax for an Anaerobic session (8x1:00@4:10). Was it the smartest choice? No. But I wanted to see what it could do.
Best pace I managed was 2:54 and average run pace around 3:40. The MagMax held up very well, it was only at interval 4 where I began feeling a bit unstable. This was when fatigue set in and my pronation and form got worse. I'd say the optimal pace for the Magmax would be around 5:00+. I still need to do threshold session to see how it does with that. Base sessions at 5:40 - 6:30 pace are great.
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I think I'll reign myself in and hold off on ordering the ForeverRun 2 now. I'll wait for it to get the @8letters stamp of approval and then hopefully pick it up in the next sale.

Getting 3 new pairs of shoes in a single month would be a tad excessive. Even for me.

My pace is very similiar what cadence do you run at ?

 

[ShaunSA]

But I don't like crowds. Or people.

The last one I did I started right at the back. Once the hoardes are thinned out a few minutes after the start it becomes easier

Stupid sods didn't show the mat to mat times though which pee'd me off a bit

 

[Crusader]

that should not stop you from participating in a half marathon event. Go for the free coke and mineral water.

You mean the expensive coke and banana once you factor in the entry fees etc.

Might do one if there's one close to me. Otherwise not a big priority for me.

My pace is very similiar what cadence do you run at ?

At 3:40 or 6:00? No idea what it is at 3:40 will need to check at home. 06:00 is around 165 to 172. Try to keep to 170-ish.

 

[L-Dog]

You mean the expensive coke and banana once you factor in the entry fees etc.

Might do one if there's one close to me. Otherwise not a big priority for me.



At 3:40 or 6:00? No idea what it is at 3:40 will need to check at home. 06:00 is around 165 to 172. Try to keep to 170-ish.

I mean 3:40 for tempo runs, cadence also around 165-170 but trying to increase it to 175-180 so wondering if you have any tips ?

 

[Crusader]

I mean 3:40 for tempo runs, cadence also around 165-170 but trying to increase it to 175-180 so wondering if you have any tips ?

I'm a slow poke, so 3:40 is anaerobic/VO2Max/Sprint for me. My tempo runs are around 05:00 mark.

Checked and my cadence for the 3:40 intervals was 190-197 avg and a max of 205.

 

[Mzezman]

Ran for the first time in a very long time - boy was it tough!!! It’s a start though and finished off with 4x50m sprints up a gentle incline

 

[8letters]

I'm a slow poke, so 3:40 is anaerobic/VO2Max/Sprint for me. My tempo runs are around 05:00 mark.

Checked and my cadence for the 3:40 intervals was 190-197 avg and a max of 205.

what about stride length? You need more power output from those legs,

 

[8letters]

Ran for the first time in a very long time - boy was it tough!!! It’s a start though and finished off with 4x50m sprints up a gentle incline

Good work. Keep going

 

[8letters]

You mean the expensive coke and banana once you factor in the entry fees etc.

Might do one if there's one close to me. Otherwise not a big priority for me.



At 3:40 or 6:00? No idea what it is at 3:40 will need to check at home. 06:00 is around 165 to 172. Try to keep to 170-ish.

No excuses just do a half marathon, go glide through the course like a majestic gazelle, Do it for the glory of a finisher’s medal.

 

[Mzezman]

Good work. Keep going

Thanks - that's the plan.. will try do 2 more runs this week then still have enough in the legs for 5-aside on Sunday

 

[Crusader]

what about stride length? You need more power output from those legs,

Don't think there is more length left in my stride.

No excuses just do a half marathon, go glide through the course like a majestic gazelle, Do it for the glory of a finisher’s medal.

You mean like a sweaty swamp monster...