Please feel free to share your runs here and chat about how it's all going, sometimes we don't feel like putting a whole post up but just want to share something small, so this is a great place for doing that during the week.
If your a lurker it is a great place to say a little hi without the pressure of a full post.
Wishing you all a happy healthy week.
RFCx.
I have really enjoyed my runs this week. I don't know if it's anything to do with going to physio and my stretches or the fact I've changed my run/walk segments but I have knocked 3 mins of my 5km training run and I'm buzzing about it. I now am doing 30/30 seconds and I am close to race day times in training now. I'm was so happy about it, I even went out and did three runs this week and I haven't done that for months. I haven't done much other training though so I must make sure I keep up with everything else, but it feels good to have to old buzz back.
Sounds like you have hit your stride RFC 😊 It's great when it all comes together and you are fit. Make the most of it, and the mild weather
My running has hit a purple patch, race on Sunday with a PB, 2 more 10k races entered yesterday, and I am off out for a jog in a bit. Anything to get me away from writing cards 😃
I am currently doing two runs per week - which are out of a Galloway HM training programme (the "improve your time" one) . One of these is a longrun - and the other is a series of 800 metre repeats done at a pace 30 seconds per K faster than goal race pace with a 2 minute rest inbetween. The number of repeats multiplied by 800 metres equals half of the distance of the previous weeks' long run.
Last time I did HM training I embraced run/walk completely and used quite short and small ratios for most of my weekly runs eg 30/30 for longruns and easy runs and 1min/30 for race pace runs. I found that doing this was good for my completion of the HM (2 hours 28:44) but no good for my ability to run 5K non-stop at parkrun. Basically I lost my endurance to run 5K non-stop. So - this time I am maintaining my non-stop 5K parkruns on another day of the week and then a longer but slower non-stop run on another day (up to 1 hour) - this makes 4 days per week in all.
One thing I have really noticed from the pace data from my Garmin - is that, after a walking rest, I tend to run quite fast for the first minute or so and then slow down (I am attempting to maintain 6:30 pace for the duration of the 800 metres) . Hence for me to run the fastest using run/walk strategy, I need to reduce my running and hence walking times - I have found a ratio around 1 min/30 secs is fastest for me over the HM - but 30/30 would probably be faster for me over 5K
Loving all your posts, so motivating 😀 This week I'm mainly attending Christmas events with work. Can I tell you a secret? I'd rather be running 😂
Hi everyone 
Just wanted to wish you all a happy healthy Christmas, and I really hope to be back running with you all in the new year..
Missing the buzz of my runs.. and of course the fun and chat here on the forum!
Settled in my new home at last..and feel ready for the challenge to 'get back out there'
