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Happy New Year, JGav.
What mara do you have your eye on?
My immediate target is a sub 83 half and I have decent goes at it in January and February. February might be a better chance as I won't then be the size of a small south pacific island!
I also want to run London at Sub 3 and push my 10k to closer to sub 38.
10 mile mlr planned later. The cold weather this morning was a bit of a shock to the system.
My immediate goals are to push my 10k pb below 43mins in April (currently 43.25), and to get my 5k pb close to 20 mins (currently 20.42).
Yes, I like the looks of the Bournemouth festival. I would just be concerned that a coastal half in October ran the risk of too much wind.
Andrew, I think you should have battled on (unless it was obscenely debilitating) as it's good to suffer the unanticipated as it can happen in a race.
10 miles easy for me last night followed by 5 at recovery lunchtime. Key session tomorrow lunchtime before easing into a taper for next sunday.
You're probably right DT, but I didn't fell like going to the well that much just for an extra half a mile at tempo at this stage of training.
I'm having a planned rest day today, then some fartlek in tomorrow's run as a stepping stone to reintroducing some interval training into my running (something which was lacking in the last training block pre-November).
Alehouse - target race is 7 April, so 13 weeks from this Sunday. I currently have the following planned for speedwork sessions ignoring rest weeks:
4 miles Fartlek
2WU, 4(400; 60 secs rest), 2WD
4.5 miles Fartlek
2WU, 4(600; 60 secs rest), 2WD
2WU, 4(600; 45 secs rest), 2WD
2WU, 2(1000; 90 secs rest), 2WD
2WU, 3(1000; 90 secs rest), 2WD
2WU, 3(1000; 75 secs rest), 2WD
So 8 sessions across the 13 weeks (if you can really call a fartlek run a session). Not exactly massive on volume, but I see this training block as just adding a layer on top of what I did last block which worked well and produced pbs across all distances but without overdoing it and risking injury, so adding in any speedwork will help.
I am also planning to increase average mileage slightly and top end weekly mileage from 22 to 25. Tempo runs will start at 3 miles (as opposed to 2 miles last time) and top out at 4.5 miles (rather than 4 last time), with a total of 5 runs of 3.5 miles or more at tempo pace as opposed to only 2 such runs in the last block.
Looks decent, Andrew. what pace are the tempos? There is some value in doing some tempos for say upto 6 miles but perhaps 10-15 seconds a mile slower. Though that might be tricky as i recall your long runs don't go much further than 8 miles?
Big session over lunch- 3 at hmp (90s) 1 at 10kp (3mins) and repeat. Thought i'd overcooked it when first mile came in 6.12 so purposely pulled the next rep back to 6.22, but was then feeling good so ended with a 6.15. Then a 6.06 for 10kp. Next set came in 6.15, 6.19 and 6.15. The final mile at 10kp was a struggled as I just couldn't make my legs move fast enough, coming in at 6.13.
After my warm up my garmin said I was peaking and this was a peak session for next sundays half. Pleased with that!
DT - tempo pace should be between 7.04-7.10 (depending on whether I work from the VDOT from my 5k time, or the one from my 10k time). Naturally, the longer the run, the more towards the top end it will go. Long runs are starting at 8 miles (I've been doing 7.5 or 8 miles in my long runs for the past few weeks) and going to at least 9.
Good session for you, wouldn't worry too much at the last 10k pace mile being more like HMP. Is it taper for the next week now then? Is the HM next Sunday a target race or the first of two HMs a few weeks apart (I recall you like to race two races)?
Alehouse - thanks, I'll take all of that on board and tinker with the plan accordingly. Being at the more cautious end of the training scale, I am always willing to skip a session, or cut it short, if I can feel that it is a struggle or I am just generally feeling tired so I am willing to be flexible (especially on effort/paces).
Interesting that you keep the speedwork session on cutback weeks. Training for 5 or 10k I would have thought that the speedwork session could have been the one to miss out, and that a reduced tempo session should be retained?
Good luck at the parkrun - hope the niggly calf/achilles behave themselves! And yes, it is forecast to be very cold this weekend!