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Hi Espenhb, and welcome.
I follow the simple method of one long run a week, one tempo/threshold run and one interval session each week (if possible) and fill up the rest of your weekly miles with one or two further shorter easy paced runs.
Congratulations on the new arrival - if this is your first (?) then just be aware that whilst you might hope that your ability to train (both due to fatigue and simply having the time to get out of the house!) will only be disrupted for a couple of weeks, from my experience it impacts things for much longer than that! I don't think I managed a run at all for a month and even after that it made training feel like hard work for quite some months (and I also felt even more guilty going out for a run when it meant leaving my wife at home alone dealing with a newborn whilst I was out doing my own thing!).
Alehouse - sounds like a good run. My long runs are coming in around 70-75 minutes currently too.
Rest days here yesterday and today (as usual for a Monday and Tuesday). Tempo session planned tomorrow night.
well done on the long run. Alehouse. Any morning reaction?
Espen, you must have a very good idea of the principles of training to be cycling at that level, which I don't think are that different between cycling and running. Though I think in cycling more is gained from sessions as opposed easy cycling, whilst in running you can go a fair way jut by consistent easy running.
Why stop at 4 different forms of intervals. You could try mile reps, hill reps, longer steadier tempo. The key right now however is building a manageable load and doing it consistently and making a habit of it.
If you can run to or from work easily then that makes sense. I wish I had that option sometimes.
Are you aiming to jump straight into a HM or maybe look to spend this year getting yourself back into the rhythms of training and perhaps just do 5k/10k races?
I would have thought up to 40 miles a week would be perfect for 10k training, with long runs up to maybe 12 miles and your other sessions getting you up between 35-40 miles per week by the peak of your training block.
Tempo sesh for me last night. Aim was to do 2.5 miles at around 7.05-7.10 pace within an overall 5 mile run.
The tempo miles came out at 7.05; 7.06 and 7.00 pace. Had the stitch reappear again in the last 0.3 miles, but I took DT's advice and pushed on through it. Probably a result of pushing too hard in the last half mile, but I'll keep an eye on this and if the problem keeps reoccurring then I'll have a read up to see what might be causing it.
Congrats, J-gav! Do you already have a son as well? I completely forgot your wife was pregnant until you posted it a couple of days ago.
Well done on keeping going, Andrew.
Ticking along this week. Sports massage this evening. Weather is about to show up to the party for the weekend after weeks of settled weather.
Congratulations JGav! I liked your comment about junior parkrun too!
5 easy miles planned for this evening.
J-gav, yes I guess you are up functioning and burning calories for longer!
Good going, Andrew.
Brass monkey went far from plan yesterday. I wasn't up for this since the silly weather forecast kicked in on Thursday. I had already scaled my pacing plan back from pb pace to 6.30 in view of the conditions and I went out accordingly. Mile 5 was a wind battering over and open and entirely exposed path between fields. Then mile 6 was straight into the wind and this just finished me. Due to the nature of the course, the first 5 was to be a cross wind from the right, then 2 ish miles straight into wind then back the same way with a cross wind from the left. I could see no point fighting on just to post a random time that was respectable but miles from a pb. I plodded out the second half coming in at 83.43 so what I essentially ended up with was 16 miles with 13 a bit faster than mp.
So consequently, whilst I am a bit tired today as it was still a big session and I had to do a lot of travelling, muscle soreness is very low so I won't spend all week recovering which might have been the case had I tried to cling on to be 2 minutes faster.
Unlucky with the way the weather panned out for you DT. How long until your next half?
Enjoying my usual Monday rest day today. I've had to shunt my Wednesday tempo session forwards by 24 hours so will end up doing that tomorrow night. 3 miles at tempo, all being well. Hoping to avoid a stitch for the third tempo run in a row!
Dr Dan, sorry to hear of your knee issue.
Yes, a lot of midlanders tend to do Lake Vyrnwy as it's quite a late start time and only about 90 minute drive. Every year however it seems to measure quite short on strava traces. I accept that there are usually all sorts of reasons quoted by runners for that, but add in the fact that there are a huge number of unexpected times run by people suggests to me it is short.
3.5m at recovery over lunch.
wardi, yes I did think as I trotted down the canal over lunchtime that the weather was close to perfect for racing!!
I have suffered the same as also did London and York mara. I can't seem to catch a (weather) break at present. However, prior to 2018 I had a long period where every key race I entered I had close to perfect race conditions so I suppose it's swings and roundabouts.
My frustration with yesterday was the fact that from about 20th December everyday has presented nearly perfect conditions, plus the fact that for me it was a full weekend away with associated costings.
Likewise Dan, hope the knee clears up swiftly.
Weather looks pretty bleak tomorrow afternoon, so I'm definitely bringing forward tomorrow's tempo run to tonight. Must stick to something around 7.10-7.12 pace rather than drifting close to 7.00 pace and getting a stitch again!