Lockdown 2021 Run Challenge

Locke · September 18, 2021, 1:22pm

Ran 23:17 the other day for 5k. Yeah, I’m a rale slow cunt alright.

Mac · September 18, 2021, 1:27pm

I knew that’d draw you out

fenwaypark · September 18, 2021, 4:55pm

Good running today @Mac

Mac · September 18, 2021, 5:05pm

Cheers. Surprised myself with it. No target in mind only getting an hour on my feet and 10k minimum. Had more left in me I’d say but that’s for another day

backinatracksuit · September 18, 2021, 5:10pm

Jesus, theres not a pick on ya. Have you lost a few kilos?

Locke · September 18, 2021, 5:14pm

@Mac used the high camera angle, like @Bandage. Make you look thinner I’m told.

backinatracksuit · September 18, 2021, 5:18pm

If i was as svelte as those lads I’d be an 18 minute man, serious discipline

Bandage · September 18, 2021, 5:19pm

And wear black…

…if my maths are correct then 1:45 for a half marathon is c.5 mins/km.

105 minutes divided by 21 kms (plus change) equals 5 minutes.

I don’t think I could manage that but I could target 5:10-5:15/km and aim for 1:50.

All dependent on potentially wild weather of course.

Bandage · September 18, 2021, 5:21pm

He’s looking really trim and well. The little plump face is completely gone anyway, cheekbones very prominent.

backinatracksuit · September 18, 2021, 5:23pm

I haven’t a clue about your training bar what you’ve put up here,
but the interval times your mentioning and the amount of running you are doing would suggest the 1:45 is doable, it’d be a great achievement, but you’ll have to go out at that pace, you haven’t experienced the impact of running in a race yet in your new lifestyle, it’s worth a lot.
I know you can do it, and the 1:45 is a real benchmark for the casual runner.

Bandage · September 18, 2021, 5:26pm

I guess I did a 10 miles in 83 minutes in May (5:09/km) when I wouldn’t have been near as fit. Just burst into it and hung on at a very high heart rate. In theory I could go lower than that…maybe.

Mac · September 18, 2021, 6:08pm

You lads are like a crowd of women gossiping

I’m down over a stone since July @backinatracksuit. Still a bit more to go. Cut out most of the shit in my diet which was the main thing.

fenwaypark · September 18, 2021, 6:24pm

@Bandage week 9
Mon- 12 × 400m off 90 sec recovery. Run these at 4min per k. Do 2k warmup and cool down. Make sure to do some stretching after warmup.
Tues - 45 min recovery @ 6.10ish per k (no quicker than this pace. Slower the better).
Wednesday- 3 x 5min @ 4.30 min per k. Take 2mins between. At end of last 5min, take 3 mins and run 2× 4 min at 4.20 per k. Take 2 mins between. Run 2km warmup and cooldown.
Thurs - 45 min recovery @ 6.10ish per k (no quicker than this pace. Slower the better).
Friday- 90 min LSR @5.50ish per k. Run penultimate 10 mins at 4.50 per k and last 10 mins at 4.40 per k.
Saturday - Rest
Sunday - 45 mins easy @ 5.30ish per k. Do 4 strides at end.

caulifloweredneanderthal · September 18, 2021, 6:30pm

Locke · September 18, 2021, 8:20pm

He had it to lose.

TreatyStones · September 18, 2021, 8:59pm

Sure drinking pints of ecoli will do that to you

caulifloweredneanderthal · September 18, 2021, 9:40pm

I could do with losing a few lbs myself but haven’t a clue what weight I am at the moment

fenwaypark · September 21, 2021, 11:34am

@Bandage , great run today, heartrate bang on where you need to be on these runs.

Bandage · September 21, 2021, 2:05pm

Thank you. I live for your affirmation, coach.

Bandage · September 24, 2021, 10:14am

I’m sorry to say @fenwaypark that I couldn’t match your target pace for the last 20 minutes injection today. I kept it below 5:00/km but I couldn’t sustain 4:40/km for the last 10 minutes. I’ll blame the headwind and a slight incline.