Your discomfort in your LSR's is probably due to your lack of mileage at the moment, so maybe you should bring the LSR down to about 8-10 miles, then build it back up again?
Also, on the rep sessions. You are producing decent times for the actual reps, but maybe you need to be focusing more on bringing the recovery times in between reps down gradually?
Also, i dont think its healthy that you seem to be timing every single training run. For me, i try to steer away from this as much as possible because i think it puts too much pressure on me, and you dont want to be running every run like a race.
P.S I think i live fairly close to you, if you ever want to go for a run some time, gimme a shout.
I would not dream of trying to contradict any of the excellent advice you are getting on this board, but I think ,with your solid background of training, you should now be conserving your energy(nervous and physical) for the race to come........go for it on the day !
I am very impressed... and I wasn't being disingenuous. I wanted to know if you are an advocate of a heavy taper?
The reason I ask is over in the marathon history thread, Brendan Foster's week leading up to setting the 3000m world record includes 110m of training! Including 20 odd miles the day before the race, despite claiming to have sore legs earlier in the week!
How long would you recommend abstaining from running before a race?
Just did a 5K-pace VO2Max session comprising an 800m warmup, 1600m warmdown and 5 x 800m reps with a 90sec rest between each.
Splits: 3:11 3:09 3:13 3:19 3:05
Somewhat disappointed with this... although it was at the promenade at the seafront, using the "interval" workout setting on my Garmin 305. My local running track has awkward opening times so this seemed like a good alternative.
My average speed for the reps stayed at 9mph for all, and my fasted recorded speed for any of them was about 11.8mph in the 3rd rep. The overall distance for the session including w/u and w/d was 4.08mi and it took me just over 36 minutes.
My stomach/chest/etc. was hurting a lot by the end of the last rep.
I would've done 10 reps, but it was 35mph winds at the beach, so it made it impossible to run east-west. As such, i ran out of beach-space by the time i got to the 6th rep.
Felt strong throughout, though that was probably the immense tailwind helping me!
Well if it aids comparison, the warmup mile was done covering both directions. The first 800m took 3:49 to run, the second 800m took just over 5 minutes.
So for equal effort, my pace slowed by over 2 minutes a mile.
It was based on the warmup that I decided to do all the splits in one direction. I found it so hard running into the 30mph wind (which was NW, rather unusually) that I thought it would be a waste of time to even try.
Your point about a race is valid, but I don't always see training as a simulation of a race. I agree that this does help some of the time however.
Mon - 4 miles Tue - 6.21 miles Wed - 4 miles inc. 5 x 800m @ 5k pace Thu - 3.5 miles Fri - 5 miles inc. 6 x 1000m @ 10k pace Sat - 7 miles Sun - 4 miles
Comments
Hilly 10km - 51mins 15secs - Steady aerobic effort.
Hi Paul.
Your discomfort in your LSR's is probably due to your lack of mileage at the moment, so maybe you should bring the LSR down to about 8-10 miles, then build it back up again?
Also, on the rep sessions. You are producing decent times for the actual reps, but maybe you need to be focusing more on bringing the recovery times in between reps down gradually?
Also, i dont think its healthy that you seem to be timing every single training run. For me, i try to steer away from this as much as possible because i think it puts too much pressure on me, and you dont want to be running every run like a race.
P.S I think i live fairly close to you, if you ever want to go for a run some time, gimme a shout.
Yifter: Is that kind of session best done on the flat or a track... or does it not matter?
Paul,
I would not dream of trying to contradict any of the excellent advice you are getting on this board, but I think ,with your solid background of training, you should now be conserving your energy(nervous and physical) for the race to come........go for it on the day !
The reason I ask is over in the marathon history thread, Brendan Foster's week leading up to setting the 3000m world record includes 110m of training! Including 20 odd miles the day before the race, despite claiming to have sore legs earlier in the week!
How long would you recommend abstaining from running before a race?
Splits:
3:11
3:09
3:13
3:19
3:05
Somewhat disappointed with this... although it was at the promenade at the seafront, using the "interval" workout setting on my Garmin 305. My local running track has awkward opening times so this seemed like a good alternative.
My average speed for the reps stayed at 9mph for all, and my fasted recorded speed for any of them was about 11.8mph in the 3rd rep. The overall distance for the session including w/u and w/d was 4.08mi and it took me just over 36 minutes.
My stomach/chest/etc. was hurting a lot by the end of the last rep.
Pissing it down with rain here today, so will probably do a 35 minute stint on the treadmill at about 6.7mph.
I look forward to seeing you at the race, sir.
splits:
3:46
3:47
3:48
3:49
3:49
3:44
I would've done 10 reps, but it was 35mph winds at the beach, so it made it impossible to run east-west. As such, i ran out of beach-space by the time i got to the 6th rep.
Felt strong throughout, though that was probably the immense tailwind helping me!
So for equal effort, my pace slowed by over 2 minutes a mile.
It was based on the warmup that I decided to do all the splits in one direction. I found it so hard running into the 30mph wind (which was NW, rather unusually) that I thought it would be a waste of time to even try.
Your point about a race is valid, but I don't always see training as a simulation of a race. I agree that this does help some of the time however.
7 miles steady round a hilly course - 58'44"
Mon - 4 miles
Tue - 6.21 miles
Wed - 4 miles inc. 5 x 800m @ 5k pace
Thu - 3.5 miles
Fri - 5 miles inc. 6 x 1000m @ 10k pace
Sat - 7 miles
Sun - 4 miles
Total - 34ish miles
http://www.fetcheveryone.com/userprofile.php?id=24599&show=pb
has all my race details on there since I started running competitively.