Richard

Activity

  • Richard posted a new activity comment 7 hours, 25 minutes ago

    @valerie Thank You and good luck on getting your 10K lower than 60 minutes, you can do it! Just remember though speed is not important, its about the effort put in. A 12 minute mile is just a long as a 6 minute mile!
    Are you using the Garmin training programme? I found these programmes to be far more complex than needed, I just created my own and…[Read more]

    • Hi Richard,

      I’m not expecting to get under 1hr, just anything less than 1hr 5mins 25sec :o) I found a really easy training programme on the internet which I printed off. It’s the BUPA 10K Intermediate (as I’ve done 10K’s in the past so didn’t need the beginner). It’s really simple, 4 runs a week. 2 easy runs, 1 tempo or interval run & 1 long run…[Read more]

    • Run date: 26 June, 2019
    • Run time: 33:52
    • Distance: 4.11 miles
    • Terrain: Road
    • Comments:

      Week 1 Day 3 – 1 Min Strides with 1:30 easy, found it a little harder today (splits as 8:30, 7:35, 7:55 and 8:50 including 5 min WU and 5 min CD)
      https://www.strava.com/activities/2481845601

  • Richard posted an update 1 day, 4 hours ago

    Training starts this week – Ticket bought for Oulton Park Marathon in December – Lest go sub 4 hours.

    • Woohoo happy training Richard 👍

    • All the best Richard! I’m half way through my 10K Intermediate plan & going for anything under 01:05:25 (my fastest 10K race), I daren’t imagine what yours will be like. I’m sure you’ll smash it!

    • @valerie Thank You and good luck on getting your 10K lower than 60 minutes, you can do it! Just remember though speed is not important, its about the effort put in. A 12 minute mile is just a long as a 6 minute mile!
      Are you using the Garmin training programme? I found these programmes to be far more complex than needed, I just created my own and…[Read more]

      • Hi Richard,

        I’m not expecting to get under 1hr, just anything less than 1hr 5mins 25sec :o) I found a really easy training programme on the internet which I printed off. It’s the BUPA 10K Intermediate (as I’ve done 10K’s in the past so didn’t need the beginner). It’s really simple, 4 runs a week. 2 easy runs, 1 tempo or interval run & 1 long run…[Read more]

    • Good luck with the plan, Richard. I like a nice home plan keeping it simple

    • Run date: 25 June, 2019
    • Run time: 34:09
    • Distance: 3.52 miles
    • Terrain: Road
    • Comments:

      Recovery Run today based on being 1:30 slower per mile than yesterday’s. Splits were 9:46, 9:42, 9:46 and 9:29 – so I am happy with that. Overall average was 9:42 (Yesterday was 8:16)
      https://www.strava.com/activities/2479034780

    • Run date: 24 June, 2019
    • Run time: 33:21
    • Distance: 4.03 miles
    • Terrain: Road
    • Comments:

      Training starts today, very decent run after my HM and recovery week last week.
      1 Min Strides with 1:30 Min Easy repeat 10 times. Feel good as split times are 8:34, 7:51, 7:52, 8:51 (First and last include 5 minute WU/CD) 🙂
      https://www.strava.com/activities/2476449478

  • Richard posted a new run 1 week ago

    • Run date: 19 June, 2019
    • Run time: 31:08
    • Distance: 3.32 miles
    • Terrain: Road
    • Comments:

      Recovery Week – Day 3. Still wanting 10:00 MM, I just could not get slowed down enough Avg 9:20 MM – I suppose I have to be happy with that.

      https://www.strava.com/activities/2462820869

    • I always thought running slow was hard, but it’s actually quite easy and good to utilise the muscles in other ways. Still a good run Richard, and recovering well 🙂

    • Paul C replied 1 week ago

      It can be hard to slow down. It does show though that you’re recovering well 🙂

    • Lol – well it’s a great sign th legs are recovering well – well done Richard 🙂

    • Run date: 18 June, 2019
    • Run time: 31:50
    • Distance: 3.21 miles
    • Terrain: Road
    • Comments:

      Recovery Week Day 2 – Maintain 10MM. Cycled to work as well today (Less than 90RMP for 17.1Miles) happy with how it is going so far

    • Paul C replied 1 week ago

      Looking good – particularly with those bike miles as well.

    • Run date: 17 June, 2019
    • Run time: 39:59
    • Distance: 4.03 miles
    • Terrain: Road
    • Comments:

      Recovery Week Day 1 – First run, keeping to 10:00 MM

  • Richard commented on the run 1 week, 1 day ago

    Thank you – It does have it’s advantages when your Sister in Law is a PT. 🙂

  • Richard commented on the run 1 week, 2 days ago

    Thanks Guys, I enjoyed it – I was a little nervous as I didn’t want my injury to flare up but even this morning it just feels like tired legs – no IT Band issues (Whoop Whoop!)

    • Run date: 16 June, 2019
    • Run time: 1:54:33
    • Distance: 13.2 miles
    • Terrain: Road
    • Comments:

      Freckleton Half Marathon – Such an amazing event, the whole village comes out in support. I wanted less than 2 hours, split times are 8:39, 8:30, 8:28, 8:42, 8:43, 8:48, 8:46, 8:48, 8:45, 8;27, 8:34, 8:50 and 8:44 🙂

    • Excellent half Richard and nice looking splits, sound like you thoroughly enjoyed it too 🙂

    • With the worse split at 8:50 that’s excellent running. How rid it feel. Hopefully all ok. Great work

    • Thanks Guys, I enjoyed it – I was a little nervous as I didn’t want my injury to flare up but even this morning it just feels like tired legs – no IT Band issues (Whoop Whoop!)

    • That’s a cracking HM Richard! It sounds like both residents of Freckleton were out on supporting duites too 😉
      Good to hear there were no problems with the injury.

    • You wanted under 2 hours and you most definitely got it – cracking run Richard – great splits and great to see you bounce back so strongly 🙂

    • Thank you – It does have it’s advantages when your Sister in Law is a PT. 🙂

    • Run date: 14 June, 2019
    • Run time: 31:27
    • Distance: 3.42 miles
    • Terrain: Road
    • Comments:

      Just turning my legs over before Sunday’s HM – Can’t wait. 🙂

  • Ian S and Profile picture of RichardRichard are now friends 2 weeks ago

    • Run date: 11 June, 2019
    • Run time: 26:10
    • Distance: 2.6 miles
    • Terrain: Road
    • Comments:

      Taking it nice easy – just turning my legs over.

  • Richard commented on the run 2 weeks, 2 days ago

    Taking it easy this week, back on my bike tomorrow so that will be a big help too.

    • Run date: 10 June, 2019
    • Run time: 28:55
    • Distance: 3.22 miles
    • Terrain: Road
    • Comments:

      Insert Dancing Man here…. No pain, No niggles and nice and steady run. Feels great to be back out there. I now have 6 days to be fir enough for my HM 🙂

    • Well Done! Richard. All the best with the HM, I’m sure you’ll smash it!

    • whoop whoop 🙂 thats great news Richard – nothing you can now add in terms of fitness before the HM, but plenty you can do to sabotage yourself, so take a steady week and just keep those legs relaxed and you’ll be good and ready to go 🙂

    • Taking it easy this week, back on my bike tomorrow so that will be a big help too.

  • Richard commented on the run 3 weeks, 2 days ago

    Thank you all – I have been stretching for the past couple of days and taking brufen. It is a lot better today than yesterday, so will continue. I am (at the moment) looking to ride my bike on Wednesday for the first time and maybe a short run over the weekend – all being well. My sister is PT and shown me what to do 🙂
    The Journey was more…[Read more]

  • Richard commented on the run 3 weeks, 2 days ago

    Thank You. I have to say that even though it was DNF I loved it, I had an amazing time.

    • Run date: 1 June, 2019
    • Run time: 6:09:23
    • Distance: 22.66 miles
    • Terrain: Off-road
    • Comments:

      My First ever DNF!! 🙁
      Mile 3 I slipped and damaged (my already soft) IT Band, strapped it up and felt OK (ish). By Mile 16 is was incredibly painful but then eased off. Mile 19 was unbearable, but carried on and withdrew at CP2.
      Gutted, but Glad I stopped when I did – stretching and Brufen for the next week, see how it is for Cycling on Wednesday. 🙁

    • Gutted for you, but sensible. Hope you have a quick recovery and well done 🙂

    • Thank You. I have to say that even though it was DNF I loved it, I had an amazing time.

    • Oh no ‘ that’s a real shame Richard 😣 glad you enjoyed it though and hope you recover swiftly 👍👍

    • Catching up Richard, I knew this post was on here somewhere.
      Gutted for you too, but incredibly sensible to pull out when you did. Hopefully you haven’t put yourself out of action for too long now?
      And you have to remember, you still ran 22 miles, not many people do that. Plus, all the training was not wasted. It’s often the journey that’s more…[Read more]

    • Thank you all – I have been stretching for the past couple of days and taking brufen. It is a lot better today than yesterday, so will continue. I am (at the moment) looking to ride my bike on Wednesday for the first time and maybe a short run over the weekend – all being well. My sister is PT and shown me what to do 🙂
      The Journey was more…[Read more]

    • Oh no that’s a shame Richard, but a sensible decision to pull out rather than make things worse.

    • Oh no 🤦‍♀️ sorry to hear this sensible though to pull out hope you heal quickly 🤞🏻

  • Richard commented on the run 3 weeks, 5 days ago

    Max HR is around 175 – 180 or something like that, so happy with 130.

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