Here's the video Mark talked about in the comments section of my blog after I posted this VIDEO Mark said "Another close finish in NY involved former Southport fireman Geoff Smith - narrowly beaten by Rod Dixon" Epic finish!
Training for the week
Well it's been a week of two extremes, feeling good on my hard sessions but really knackered on my easy days.
Reading Steve Magness's brilliant article in Running Times Avoiding the Hard/Easy Trap made me think about changing my training a bit for the next 2 months, before I restart the 100 day marathon plan in January for London.
I'm still going to follow Marius Bakken's 5-10K section in the training plan, but cut some of the harder sessions in half.
The idea being to get as fresh as possible but at the same time work on my speed and keep a good level of fitness going!
Today's run went really well, Tess and me headed for the big sandhills again, we were both feeling good and Tess paced me, pushing me hard over the trails.
Finished 3 mins faster than last week, which gives us a whacking 7 mins improvement in just 2 weeks. So I guess we are doing something right!
Shoes; Nike Free's modified
Fri
No running but did the Trigger point performance workout and a circuit of weights and core work.
Thur
24 x 30 sec at 10k pace with 30 sec recovery,
felt good! total time 29 mins
Shoes; Newton Distance racers
Wed
Easy level one over sandhill 6 with Tess, legs giving out at end, felt tired = 1.10
Tue
felt really bad 'knackered' very slow, horrible run = 30 mins
Mon
20 mins at 6.00 pace, followed by 10 x 1 min up and down a slight hill, average pace 5.28
total time = 1.08
Shoes; HyperSpeeds
Also did the Trigger point performance workout every day.
This unseen Ryan Hall video just surfaced on YouTube, it's from early this year, but interesting all the same.
Enjoy the rest of your weekend, have FUN!
16 comments:
I think we'd both be lost without Tess and Sadie. :)
I think so; whatever the weather, or time of day, they are ready to take us out for some exercise and pace us round with a grin on their faces and a wagging tail :]
I wonder who'll be starring in the videos on Mastertheshift now that Ryan's gone?
Let me know how you go with the Steve Magness training idea. I might try that myself for the next 2 months.
OK Ewen,No problem!
Hi there very nice [url=http://www.frlongchamp-pascher.eu]sac longchamp pas cher[/url] web site!! Guy .. Excellent .. Superb .. I will bookmark your site and take the feeds also??I am happy to search out numerous useful information here sac longchamp pas cher pliage [url=http://www.frlongchamp-pascher.eu]sac longchamp pas cher pliage[/url] ,in the submit, we need work out more techniques on this regard, thank you for sharing. . . . . .
Thanks for ones marvelous posting! I actually enjoyed reading it, you
might be a great author.I will be sure to bookmark your blog and will
eventually come back down the road. I want to encourage you to continue your great work, have a nice evening!
my web-site: best ladies bags uk
Hello! I've been reading your weblog for a while now and finally got the bravery to go ahead and give you a shout out from Atascocita Tx! Just wanted to say keep up the good job!
Also visit my webpage http://www.aliancarussa.com/index.php/index.php?option=com_blog&view=comments&pid=666254&Itemid=0
I've loaded your website in 4 totally different browsers and I must say this blog loads a lot quicker then most. Would you mind emailing me the name of your web hosting company? My personal email is: donnie_silvia@gmail.com. I'll even sign
up through your own affiliate link if you'd like. Kudos
Also visit my webpage: www.petsandco.com
This design is wicked! You most certainly know how to keep a reader entertained.
Between your wit and your videos, I was almost moved
to start my own blog (well, almost...HaHa!) Great job. I really enjoyed what you had to say, and more than that,
how you presented it. Too cool!
Also visit my webpage :: silicon wafer supplier singapore
Greetings from Colorado! I'm bored to tears at work so I decided to browse your site on my iphone during lunch break. I enjoy the information you provide here and can't wait to take a look when I get home.
I'm surprised at how fast your blog loaded on my cell phone .. I'm
not even using WIFI, just 3G .. Anyhow, awesome blog!
Also visit my blog; pet friendly orlando vacation rentals
Hello admin, I just wanted to give you a brief heads up that
your current Website address: http://www.blogger.com/comment.
g?blogID=5433846458554135895&postID=8952237831397840695 is being flagged
as a possibly harmful web page in my internet browser
safari. I'd highly suggest having somebody look into it. You can lose a lot of website visitors due to this kind of issue. Very best of Luck.
Feel free to visit my web page ... mimiminneapolis5i7.newsvine.com
I am curious which blogging platform you are running?
I'm new to operating a blog and have been thinking about using the Hubpages platform. Do you consider this is a good foundation to start with? I would be extremely thankful if I could ask you some questions through email so I can learn a bit more prior to getting started. When you have some free time, please make sure to get in touch with me at: angelweiss@inbox.com. Appreciate it
my homepage - tybee vacation rentals bedrooms
Greetings from Colorado! I'm bored to death at work so I decided to browse your blog on my iphone during lunch break. I really like the knowledge you present here and can't
wait to take a look when I get home. I'm shocked at how quick your blog loaded on my phone .. I'm not even using WIFI, just 3G
.. Anyways, fantastic blog!
Feel free to visit my site: high tech pet multi-command remote dog trainer review
Amazing! This blog looks just like my old one! It's on a completely different topic but it has pretty much the same layout and design. Wonderful choice of colors!
Also visit my page :: http://tbrga.net/groups/electronic-appliances-for-domestic-commercial-and-industrial-sector/
Greetings! I just noticed your web page: Blogger: RICK'S RUNNING, 'NO LIMITS' DESPERADO! when I was surfing around reddit.com. It looks as though someone appreciated your blog so much they decided to bookmark it. I'll unquestionably be coming here more often.
Also visit my site refrigerator magnets to cover the door
I have gone ahead and added a hyperlink back to your internet site from
one of my clientele requesting it. I've used your web page URL: http://www.blogger.com/comment.g?blogID=5433846458554135895&postID=8952237831397840695 and blog title: Blogger: RICK'S RUNNING, 'NO LIMITS'
DESPERADO! to make certain you get the proper anchor text.
If you woud like to check out where your hyperlink
has been placed, please contact me at: curtis-ott@allmail.
net. Many thanks
Also visit my web blog ... home appliances in india review
Post a Comment