Training for under 40mins in the Eastleigh 10k

[Deleted User]

I believe in interview, when asked how often he ran, Gebrselassie replied "twice a day, every day, except christmas"

Sprint Akie

 Ill be taking it easy dont worry!!

BrynRunning

Yifter- doubles needed on 60- really? Personally I do htem but there are runners that prefer doing everything in singles up to about 100 per week- see Wetmore's training at Colorado and Josh McDougal at Liberty hitting up to 130 I think in singles.

Personally I do double once I'm at 60. I find that sometimes even at lower volumes it helps you split up weekly work-outs better and helps maintain average pace. Generally I prefer not to be running more than about 75 minutes in regular singles.

Andy Benfold

HH what the **** are you doing up at 6.26 on a Sunday!!

[Deleted User]

I've done a week or two at 45mpw with doubles.... I honestly find it a lot easier to handle.

Andy, what are you doing up at 7.10 on a sunday???

[Deleted User]

Just been out for a relaxed/easy 4.11 miles.... felt good!

[Deleted User]

weeks training

mon: core session

tue: 3m warm up/down, 5 x 1k @ 3.34, 2 min jogging rest

wed: 3.1m easy

thu: 7m easy

fri: 4m warm up/down, 4m @ 6.24

sat: 7m easy

sun: 10.2m easy

42 miles for the week is a record for me and hopefully I can maintain it over the next 3 weeks before tapering a little for the manchester 10k.

Perfect weather for it this morning; sunny and crisp, will be a scorcher later I think.

[Deleted User]

I think it's 18 miles each way... so a bit of a struggle for me!

Sprint Akie

 Ran a 48.08 today helped along by a guy from my running club. Didnt have any trouble from the hip during the race altho feels a bit sore afterwards. More to follow....

MACb

done the Derby 10K today, over 3000 people, bit crowded and loads of twists and turns but reasonably good course. Managed to clock my first sub 40 mins 10K, feel relieved and a bit knackered. Are you meant to quote chip time or gun times?

[Deleted User]

Well done SA and Marty.

[Deleted User]

Good work matt and Marty.

[Deleted User]

Much needed rest day today, might some core work and stretching later but thats all. Race pack for the Manchester 10k came this morning... can't wait!

Sprint Akie

 Im running that one so will keep an eye open for my pack too. Felt comfortable at the race yesterday and could have maybe gone a bit faster but didnt want to push it.

[Deleted User]

Hmmm... after my supposedly easy 4 yesterday morning my hip was hurting last night and today while at work... so i've binned my plans of doing any training this evening.

I might rest up for a couple of days while this is still a niggle... and before it turns into an injury.

Sprint Akie

Keep up the stretching!!

Sprint Akie

 Been doing lots of stretches on my legs but found that side lunges are really helping work my glutes which is easing the ache a lot!! Its a side lunge then using the arm from the opposite side to the way your lunging to reach down towards your ankle. If that description helps (probably not!)

[Deleted User]

I can visualise what you mean... and shall give it a try!

Sprint Akie

 Im no good with instructions. I just gone shown it by a friend who recommended it for ITBS.

[Deleted User]

Haha, fair enough. My leg feels okay today though, so maybe I'll try a gentle (9minute/miling) jog after work round the streets and see what happens.

 I hate stuff like this... I feel like some sort of faker. I haven't got a genuine injury.. i'm just scared of ending up with one! At the moment I just want to get out and bloody run.

Sprint Akie

 I feel with all the stretches Im doing that Im making real progress with my injury but it is incredibly frustrating cos' I know Ive lost some good training time. But these things happen and Im hoping it will really make me appreciate it when im fully fit and back out pounding the streets.

[Deleted User]

Just did an easy 4 and felt good! Hopefully something longer tomorrow.

[Deleted User]

Done my easy 4 yesterday and steady 8 today.
What are your next targets then? Sub 1:30 half?

[Deleted User]

sub-65 for 10 miles.... Sub 1:30 half would be very nice also

[Deleted User]

2.8 miles today... and the hip hurt a lot.

Needs must when the devil drives.

...I'm going to take 2 weeks off from running...

[Deleted User]

Hip injury? Very common with runners.

Can I ask why you are taking 2 weeks off from running? Are you actually falling out with the sport? Be honest.

[Deleted User]

No, definitely not.

I think that going from being very sedentary in my worklife to walking anywhere between 25 - 40 miles a week has had a huge impact.

I'll take the two weeks to give my hip a chance to heal, and my body a chance to acclimatise to the walking. At the moment, i've not taken more than 36 hours off without trying to run again... I'm not a big fan of rest at all.