Festina lente

Krusty_Clown

Stonking run Ray, congrats! Race report needs a little more Godliness if you ask me though.

racheljev

Congrats Ray, fantastic time

claralara

Well done Ray! Cracking race That is one manky course though! I'm just about to head out towards the wind tunnel myself for a recovery run - I couldn't imagine racing up that road... bleugh!!

theboyblunder

savage running Raycun and a great time on a difficult course. Now take the next step - log in miles!

RacoonQueen

theboyblunder wrote: »

savage running Raycun and a great time on a difficult course. Now take the next step - log in miles!

Very good point. He's now moved from being a jogger (couch to 5k) to a runner. Miles it is. Onwards and upwards Ray.

DigiJem

Great running yesterday Ray, congrats!

RayCun

But it's so easy to convert! 5 minute km is 8 minute miles, and every ten seconds difference/km is 16 seconds difference/mile, so obviously 4 minute km is 6x16 = 96 seconds from 8.00 = 6.24/mile and then you're laughing...

theboyblunder

RayCun wrote: »

But it's so easy to convert! 5 minute km is 8 minute miles, and every ten seconds difference/km is 16 seconds difference/mile, so obviously 4 minute km is 6x16 = 96 seconds from 8.00 = 6.24/mile and then you're laughing...

Haha now my finger is dangling precariously over the unfollow button.

Only your cracking rate of improvement saved you. (for now )

Younganne

RayCun wrote: »

But it's so easy to convert! 5 minute km is 8 minute miles, and every ten seconds difference/km is 16 seconds difference/mile, so obviously 4 minute km is 6x16 = 96 seconds from 8.00 = 6.24/mile and then you're laughing...

:eek::eek::eek: lost!!!

Well done Ray, fantastic race!!!

average_runner

Well done Ray on a great time. You really have improved so much since the marathon last year.

Congrats

BobMac104

ooohh nice time Ray. great race.
What has been the key to your continual improvments, do you feel, over the last twelve months?

RayCun

I've only been running a few years, so this kind of improvement is only to be expected. Comparing the last 12 months to the previous 24 (ie, my entire running career)
- I've run the same number of miles
- I've run about the same number of races
- I've run more and better training sessions (ie, sessions where I knew what I wanted to do and why, then did it)

And on the mental side, I'm better at knowing what I can handle. Sometimes that means taking things easier on a run if I know I'm tired. Or only doing one club training session most weeks. Sometimes it means going harder, because I've learned from enough hard sessions and races that feeling like my heart is going to explode and my legs fall off doesn't mean I have to slow down

RayCun

10.55k in 51.56 (4.55 pace)

Easy run home from work, legs still a bit stiff. Summer is over...

September: 10/111.84
this year: 243/2691.26

RayCun

8.76k in 51.26 (5.52 pace)

Recovery pace run into work. A bit chilly this morning

September: 11/120.6
this year: 244/2700.02

RacoonQueen

It's September.

RayCun

Yeah, and this morning is the first time I've felt cold on a run (as opposed to wet, blown sideways, or sore from the hail hitting my face :pac:) in months

RacoonQueen

Look back the last few runs you've logged. :pac:

RayCun

I never look back :cool:

RayCun

10.1k in 46.32 (4.36 average)

Coach must have been reading this thread, because tonight we had a fartlek session

warmup
1500m in 5.43 (3.49 pace)
4 minute jog
1k lap (just under really) in 3.35
2 minute jog
1k lap in 3.42
2.30 jog
460m in 85
2 minute jog
480m in 96
90 second jog
680m in 2.32
2.30 jog
1k lap in 3.42
cooldown

Tough session, and I don't think I got it right really - apart from the 400m sections, all the running was in the same 5-10k pace range - but a good workout anyway. Easy running now until Saturday, give those niggles a chance to fade away...

September: 11/130.7
this year: 244/2710.12

RayCun

8.71k in 51.47 (5.56 average)

Very slow run into work

September: 12/139.41
this year: 245/2718.83

jcsmum

RayCun wrote: »

10.1k in 46.32 (4.36 average)

Coach must have been reading this thread, because tonight we had a fartlek session

warmup
1500m in 5.43 (3.49 pace)
4 minute jog
1k lap (just under really) in 3.35
2 minute jog
1k lap in 3.42
2.30 jog
460m in 85
2 minute jog
480m in 96
90 second jog
680m in 2.32
2.30 jog
1k lap in 3.42
cooldown

Tough session, and I don't think I got it right really - apart from the 400m sections, all the running was in the same 5-10k pace range - but a good workout anyway. Easy running now until Saturday, give those niggles a chance to fade away...

September: 11/130.7
this year: 244/2710.12

Yeah that session was a bit 'all over the place', but really good.

RacoonQueen

Ray. It's September.

RayCun

RacoonQueen wrote: »

Ray. It's September.

You know what? At the club training session yesterday, it was getting dark as we finished. Freaky :eek:

(I like August!)

RayCun

8.75k in 48.07 (5.30 average)

Very slow run home from work. Mini-taper, mini-madness - legs feel full of aches, pains, twinges, I'm tired, and my nose was definitely runny this morning:o:rolleyes:

September: 13/148.16
this year: 246/2727.58

RayCun

8.73k in 49.23 (5.39 average)

Another slow run. Legs feeling better, just some stiffness around the achilles and hip, should be okay for tomorrow...

September: 14/156.89
this year: 247/2736.31

belcarra

RayCun wrote: »

Another slow run. Legs feeling better, just some stiffness around the achilles and hip, should be okay for tomorrow...

Best of Luck tomorrow Ray!

Mr Slow

Good luck Ray, sub 1:26?

RayCun

Mr Slow wrote: »

Good luck Ray, sub 1:26?

Yeah, sub 85 is the target, but 85.xx would also be fine.

Mr Slow

RayCun wrote: »

Yeah, sub 85 is the target, but 85.xx would also be fine.

Nice!!!

Hope you nail it, I'll be there to cheer ya'll on. See you at the 5,7 and 13 mile mark

pconn062

Good luck tomorrow Ray, hopefully see you there somewhere (preferably just behind me at the finish line! ).