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Thursday Session
Okay I know it's early - couldn't sleep. Have at it....
What: that "cross training" lark again - plenty of washing and dusting to do (not allowed to hoover yet). Also one doggie walk planned - hopefully it'll be a bit longer than yesterday. Also visit to clinic to see the surgeon and chemotherapist is on the agenda for this afternoon and after that a trip to see Blackpool Illuminations (we go every year and eat fish & chips from Harry Ramsdens!)
why: it's better than what I did yesterday!
Last Rest Day: Wednesday - ended up sleeping from 2pm - 6pm
Last Hard Day: They're getting easier I s'pose
What: that "cross training" lark again - plenty of washing and dusting to do (not allowed to hoover yet). Also one doggie walk planned - hopefully it'll be a bit longer than yesterday. Also visit to clinic to see the surgeon and chemotherapist is on the agenda for this afternoon and after that a trip to see Blackpool Illuminations (we go every year and eat fish & chips from Harry Ramsdens!)
why: it's better than what I did yesterday!
Last Rest Day: Wednesday - ended up sleeping from 2pm - 6pm
Last Hard Day: They're getting easier I s'pose
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Comments
Today: one hour run (work permitting) with 3 x 1 mile bursts.
Why: Need to put some speed in.
Last rest: Thursday last
Last Hard day: Sunday
Have you got used to the new hair yet? I always liked Sharlene Spiteri's hair.
Today: meant to be doing 8M at 1/2M pace - with 10min w/up and w/down but I'm trying to decide if I should miss it or not. The knee is now grumbling even when I'm not running so kind of think I should give it a break before it gets worse. But then am also worried about losing out on training. Indecision! any advice welcome!
Last run: intervals on tuesday
last rest: yesterday
Last night took the kids to the Juniors running at Ludlow - 10 year old did 3 to 4 as his first real run and did OK - I ran with two 8 year old girls (1 mine) and the group leader - a very slow 2. Even sang some Atomic Kitten cover.
So today
what - 2m at lunch with dog, Club run in evening for the first time - boy I hope they really have some slower runners!
why - I'm hoping they will help in keeping my motivation up, and add to the fun of running.
last hard - Sunday
last rest - Monday - but yesterday was very easy.
Nearly finished those lines now. Phew! And working hours don't start till 9am officially.
What: Moderate 60-70min run this afternoon and marathon ironing session this evening.
Why: The run is on my home-made GNR schedule and the ironing pile is threatening to engulf the house.
Last hard day: Tuesday.
Last rest day: Yesterday. Only did Bodypump, and that was with reduced weights because I was half-asleep.
...time on the RW forums during working hours (970). I will not...
Why: Not really in it for the swim, was only interested at staring at fit half naked men and I can wait until Sunday's swim for that. (And I washed my hair this morning
Last rest day: Tuesday
Last hard day: Last nights club run (Tempo)
What:
AM - 4 mile recovery run
PM - Swim 2500m
Why: Feeling tired after yesterdays longish run, so thought I would get out for a quick recovery run to wake myself up.
Days since last hard run: Yesterday - wasn't supposed to be though
Days since last rest - Saturday
Gareth
Today:
What: dunno, but hope I might manage a swim.
Why: to work off some of the calories from last night. Don't think I dare risk the knee running before the Robin Hood half on sunday.
Last rest day: yesterday
Last hard day: Tuesday
( not very) hence a bit of speed work.
7.50 to beat for the mile - ok not fast, but better than I was
why: no excuse not to
last hard day: Tuesday
last "rest" day: yesterday
What : AM easy session in the gym PM short 4-mile run
Why : Joined a new gym so have to have an induction and the short run is part of my prep for Sundays 10-mile race
Last Hard Day : Tuesday
Last Rest Day :
Back to healthy living now (promise).
Last rest day:Mon(did a marathon on sun and was a little stiff)
Today it is 26 degrees,no wind,sunny and I can hear the mountain calling me for an after work run.
why: easy day
last rest day: Frid
last hard day: yesterday, see below
Did my first 5k race last night. Felt quite tired from Sunday and the 18 miles I've done since then. This was a club event. 30 starters. Winning time 15:21. I finished about 10th in a time of 17:43, but beat everyone I wanted to do.
Laura, I've not had a chance to respond to the HR thread but will do over the next few days. Don't have time just now! May need your help though as I've been using a new HR formula based on anaerobic threshold rather than max hr. Works for me quite well. What's your AT threshold rate and what rate do you tend to do your recovery runs at (not the rate you should use) and what's your resting HR? Thanks!
why: there won't be 1 for the next 3 days
last rest: Monday
last hard day: tues
achieved target training yesterday: 74mins/ca 8.5 miles/HR @156/75%WHR. First time I've trained at this low HR for some time, definietely had to keep the brakes on, but much less knackered today.
why: to keep some speed in my legs for Sunday
last hard day: Tue
last rest day: Sat
What: 5 miler (middle 3 at approx 1/2 marathon pace)
Why: Try to get the right pace into my head for Sunday.
Last hard run: Sunday
Last rest day: yesterday.
Probably my last run for the week prior to the Robin Hood half on Sunday (might jog a couple of miles Saturday if I'm really jumpy). Went to the track and did 1 mile warm-up then 5K at about 1/2 marathon goal pace then 1 mile cooldown. Purposely ran the first 1600 slowly to try and get it through my head not to go off too fast on Sunday. Hopefully the weather will co-operate but right now it's cr@p, really humid and way too warm for my liking, :-)
This afternoon/evening she's up west with the girls (although she's checking out the sports shop for cut price Asics).
The one on Cheapside (Multisports?) has 2070s at £50 a throw, pity no 11.5s....
So today : rest
why : no time /baby sitting
last hard : yesterday
Why: Thurs is a gym day
Last hard day: Sun
Last rest day: Mon
Why: 5 mile hilly fartlek followed by 1hr circuit training, yesterday. (1st circuits for about 6 weeks - every muscle in my upper body is complaining!)
Last hard day: Yesterday
Last rest day: Monday
Why: yesterday's 6 miles felt very hard, not properly recovered yet from Sunday obviously. Also woke up with a sore throat. And tomorrow's earmarked for 6 weekly fell run.
Drew, this sounds interesting! Sorry, got in a sulk because nobody believed my HR which as you know is sacred.
How would your formula work then?As soon as I read your post I scuttled off to find my training log and can report:
- usual recovery rate: 135-141
- AT threshold pace - do you mean what HR I do tempo runs at? 174 - 185
- resting HR: 48
You can e-mail me your response to the following question, if you would prefer!
What pace do you do your recovery and tempo runs at and what was your average HR and time for your most recent 10k?
What: 6 mile plod/walk
Why: felt ill after 2 kept going another, and still felt ill.. so jogged / walked home.
Last hard: Sun
Last rest: Mon
Session apparently did not impress the 2 (very) obese youths eating their chips on a bench some 100m from my finish point - kept making farting noises as I ran past in either direction....maybe they just suffered from very bad flatus....
1) 800m in 2:48 HR-> 158
back 400m up prom in 3 mins
2) 400m in 1:20 HR 107 -> 161
back 800m up prom in 5 mins
3) 800m in 2:43 HR 123 -> 166
back 400m up prom in 3 mins
4) 400m in 1:19 HR 121 -> 166
back 800m up prom in 5 mins 20
5) 800m in 2:38 HR 127 -> 170
back 800m up prom in 5 mins 20
6) 800m in 2:38 HR 130 -> 171
Most enjoyable - especially afterwards!
Last session before Hoylake 10K on Sunday. Not sure if this is the best session to end with, but what the hell....
Drew - on the basis of yesterday's 5K time, what do you reckon you could manage if you were fresh?
What : 4 mile run
Why : Haven't run since last Friday and finally the shame got to me. Also I'm spending much more time working and it's hard to fit a run in .
Must do some more running. It's kinda fun.