Running

FAO HB: Cunt.

thanks to this sundays half marathon stepping in and messing up my training week already (it is on my lsd which is meant to be a 16 miler) and then swapping rest day to tuesday this weeks training is a little chaotic.

I did my strength drills on weds (6x1mile,400m recovery) and yesterday was meant to be 8 mile tempo plus 2 miles w/u c/d but as sundays race counts as a tempo effort run (well it does on the hansons plan at least) I ran 11 and a bit miles at easy pace instead but I still have a bit of a deficit on this weeks mileage (also meant to be the longest so far at 54miles) so tonight's my third 10+ miler on the trot, then 4 miles easy to loosen up tomorrow and hopefully I'll be in decent shape come sunday for the half (that's basically a taper right?).

given I ran my first half distance the other week and finished on a 7:23 min/mile I'm not too fussed about the pace will see how it goes and try not to knacker myself in the first half of the race.

fao TW2: race. :P

What race are you doing?

Glad we got through all the tales of chafing without Hatbeard posting that picture.

What race are you doing?

hampton court half.

myself, dammit and tibbs are all signed up for it due to my impressive recruitment skills.

Y'all want to come for tea after?

ooh could do.

btw was gonna send a text but as you're 'online' fancy lmnh for a quickie after work this evening?

6?

cool beans, I'll have my salomon vest with me (no hydration bladder though just need it to ferry a few bits home) for you to have a look at too if you're still thinking of getting one.

Noice. It's definitely on my want list at the moment.

so tonight's my third 10+ miler on the trot, then 4 miles easy to loosen up tomorrow and hopefully I'll be in decent shape come sunday for the half (that's basically a taper right?).

given I ran my first half distance the other week and finished on a 7:23 min/mile I'm not too fussed about the pace will see how it goes and try not to knacker myself in the first half of the race

This is impressive mileage, Ciq. No way could I do this distance. Good luck on Sunday to you, Neil and Tibbs.

did a 8 mile lsd run
prep for an 18 miler weekend after next,
the lad who was gonna give me challenge of keeping up has bailed,
if anyone wants to do an 18 mile navigation starting from Burley New forest Im looking for a new buddy to bang it out with, 2 hours 20 target,

29kms @ 4:50 pace? Maybe not for me, but up for an LSD trip if you need company

^^ Cheers dude, hows things? haven't seen you in ages!

hampton court half.

myself, dammit and tibbs are all signed up for it due to my impressive recruitment skills.

It will be a RACE DAN IT'S A RACE between the three of us then.

Y'all want to come for tea after?

That sounds very civilised, for our post - RACE IT'S A RACE warmdown.

Race.

RACE.

You're going to kill me up Dalsnibba, I've barely been on the bike.

You've not seen my mileage so far this year, I take it.

I dont want to split hairs here. But maybe we should be thinking about the run........?

Took me over 4 hours to make the 21km. So plenty of room for improvement.

My goals are:

• Get my half marathon time to ~90 minutes (on the flat) before June (possibly kidding myself this will translate to a decent time up Dalsnibbe)
  
• Exceed last years FTP of ~300 watts
  
• Weigh ~75kg for the event
  

• Look dashing
  

I dont want to split hairs here. But maybe we should be thinking about the run........?

Took me over 4 hours to make the 21km. So plenty of room for improvement.
I'm focusing on the run alone.

Actually, I'm focussing on an event in May, and hoping that I will have recovered enough to be able to start Dalsnibba in June.

My HM time is pretty much 1:45, and I'm not going to be trying to get that any faster - I reckon that translates to 2:30 / 2:45 up the hill at a steady effort.

If we all did the run in 2.45 where would that put us in the overall standings, if we did the cycle in the same time as last year?

I could of course look at the results myself, but they've not put them up in English- only in Norwegian.

what race are you doing in may dan?

Sorry, I missed this. Not sure I've got anything I can post them in. Are you in London anytime soon?

Not for a bit I don't think, I'll let you know if I am, otherwise don't worry.

• Get my half marathon time to ~90 minutes (on the flat) before June (possibly kidding myself this will translate to a decent time up Dalsnibbe)
  

I reckon a 90 minute half would get you up the hill in 2:05 - 2:15

I also reckon you've got a heap of work to do to get down to 90 minutes - you'll be needing to run a sub-20 minute 5k and a 41 minute 10k to be on track.

what race are you doing in may dan?
I'm not doing a race, Ciq - I am participating in an event.

My goals are:

• Get my half marathon time to ~90 minutes (on the flat) before June (possibly kidding myself this will translate to a decent time up Dalsnibbe)
  
• Exceed last years FTP of ~300 watts
  
• Weigh ~75kg for the event
  

I'd like to do the ride in 1hr:35min. Which is 275w, and 13.4kph.

I'd like to do the run in 2hr:45min. Which is 7:52 /km pace.

This translates to finishing halfway up the results list. A massive improvement on last years last place.

I reckon both of these are achievable. The ride is probably at sharp end of what I'm capable of, the run less so I guess. But its difficult to set a faster target for something I have very little experiance of. I dont think I have the climbing muslces for near 3 hours of effort.

All this is based on me being 80kg. Not much of a weight goal. But I'm ca.81.5kg now and in great shape despite the 29.5BMI so 'meh'.

I quite like the look of those targets myself, smallf - Assuming I can drop 5kg by Summer.

I reckon a 90 minute half would get you up the hill in 2:05 - 2:15

I also reckon you've got a heap of work to do to get down to 90 minutes - you'll be needing to run a sub-20 minute 5k and a 41 minute 10k to be on track.

Yep, aware that it's possibly a goal too far, but may as well try.