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ASICS Super Six: Peter (Sub-3:00)
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Peter
If you haven't done your speedwork yet - take it fairly easily again at the start and try to pick up the pace fairly gradually.
Cheers steve just been out and tried to do just that. I did my warm up mile with 100m strides and active streches etc. For my 15 x 400m at 90 sec pace session i did the first two in 95 secs, the next six at 90secs and the last severn at 85 secs. Just felt that i could push on a bit with the last few and having built up with the slower ones first it felt right to push on.
Also got all my kit the other day, shoes, jacket, shorts, vests, leggings and t shirt! all very exiteing! Hardly taking them off since its like im like a 6 year old kid thats just got the ne spurs kit for his birthday
!
That's great - well done on the session - definitely the best way to run it - feeling strong at the end and feeling you could push on.
shame you don't live near London or you could have joined Alison and Alex down at the track last night.
Were you wearing it all when you did the session?- hopefully it's more colourful than the Spurs kit. Hope the shoes are comfortable which is of course the most important thing - what shoes ave you got?
I take it the session was somewhere in the London area then?
Pete - our kit has got bits of pink on, have the lads got blue?
Peter Much as I would love to see it, The spurs kit will be buried under a foot of dust by the time they win anything!
Yes USB, session was in London. Apparently Alison and Alex work almost in adjacent buldings and were able to travel down to session together.
Bridget - Yeah mines a nice sterotypical blue although i think pink kinda suits me! We'll see steve, my theory is if i run past Harry Rednapps house in sandbanks enough times were bound to win something as my reward!
Today was a real struggle! it was one of those days where you do everthing you can before leaving the house, washing up, ironing, hovering! It didnt even get any better once i'd managed to push myself out the front door. First 5 miles were not pretty and couldnt get into it but gradually got a bit better although by the end felt like i'd done more like 20 miles than 10. Managed to do the 10 miles in 1hr 20min as planned but it was not fun. Think it was the combination of the week catching up with me and not getting my eating right before i set off.
Anyways we all have these days and fingers crossed tommorow i'll be back to normal.
well done - the previous day's session make it hard work, especially if you were tired from other things and you didn't start it right nutritionally.
It's amazing how much you can find that needs doing on day's like that!
I see you are doing Watford as well, hopefully I'll manage to spot you before you vanish into the distance. I realised from Stacey's email that I am old enough to be your mum
I would have thought your outfit would be blue with a yellow trim, perhaps even a yellow hood
.
Sounds like your training is going well Pete, you will always get days when 10 miles can seem like 20 effort wise, good work on getting it done.
Agree
everyone has their off days where a run feels unusually hard and then the next one feel easier
Nb too late now for the questions but as RW didn't do their usual posting on each super 6 thread, some may have missed the Q&A I did this lunchtime -
just possible that some of the answers may be of help and avoid duplicate questions later on here.
http://www.runnersworld.co.uk/forum/forummessages.asp?dt=4&UTN=170594&V=7&SP=
Thanks for the reply Steve on the Q&A, you did a brilliant job today and your response speed and informative answers were amazing. I think Pete is really lucky to have you as a mentor! I think he has a great chance on getting his sub 3 goal especially with you behind him.
Did 7 x 1000m reps tonight and took in your advice to Pete by taking it easy for the first few.
Splits came out at 4.05, 3.55, 3.50, 3.49, 3.47, 3.50, 3.50
I was planning to do this session last night but felt knackered after 5 days back to back running. I think the days' rest worked out well as I felt fresher tonight.
Pete - know how you feel about the10 miler feelng tough. Do you think it was more to do with not being feuled up during the day? I did a painful 15 miler a couple of weeks ago and put it down to not eating properly during the day, so there there was no juice in the tank.
On another note, is there going to be any nutrional advice on the official Asics Super SIx threads?
Thanks Knight rider
Excellent reps - those last 5 were very consistent
On the important sessions which are first long run and then the main speed session, if it possible to rearrange then always think best to do when you feel right rather than do a bad one but it is impossible to run good sessions every week. It helps if you can pinpoint why a below par session happened to avoid repeating but ultimately some sessions are just inexplicable!
I understand Asics will be providing some nutritional and injury advice on these threads soon as was originally promised!
Hi Steve, I was hoping you could give me some advice (& other forum experts please chip in!)
I’m also aiming for the elusive sub 3, hence often reading (I think others may say lurking on) this forum which I find really helpful (thanks all!)
I have the opposite problem from Peter in that my endurance is pretty good but I really struggle with speed. I’ve run several marathons, PB 3.09 (London ‘09) and recently had my V02 Max tested at 60.7 (if you’re into that!) But my 10k PB is 40.50 & half marathon 1.28.45. I’ll be aiming to go sub 40 & sub 1.25 respectively, in this training period, but don’t know if I’ll make it. I’m beginning to wonder if I’m going to be the exception to the prediction tables and/or if I can make sub 3 or not.
I’m running 4 times a week, around 50 miles. I’d love to do more but have been injured in the past so am trying to focus on quality – I do feel a little nervous about not doing higher mileage considering my goal – what do you think?
My weekly sessions are:
· threshold pace (I’m currently hitting around 6.55 pace for 5 miles in a row);
· medium long run around 13m mainly at 7.30 pace,
· speedwork eg on track where I might hit around 6 – 6.30 pace for short intervals, and
· long runs where I increase to run c10miles at 7.30 pace, occasionally aiming for a section at “marathon pace” where like many on this thread, I can’t yet hit my MP and it ends up around 7 fading to 7.15 at the moment.
I’d be really grateful for your thoughts & tips – hope I’m an interesting case study!
Doodge - it seems to me that you're better off spending 6 months / a year focusing on the 10k. Many people's short distance PBs get knocked off during marathon training - but that's usually because of weaknesses in endurance / aerobic fitness. Similarly, those who always knock chunks off their marathon times through continually entering marathons are those who have the short distance speed and are developing their stamina (improving their conversion).
None of which appears to apply to you - given you seem to have good endurance despite a relatively low mileage regime. I fear you will just get stuck in the marathoning rut which will, for a runner like you, conflict with your goal of developing some speed.
Take a look around - there are hundreds of speed-limited people inching their marathon PB down second by second by re-arranging the deckchairs on the Titanic (fuelling strategy, flatter courses, a couple more long runs, finding a 'better weather' marathon, inserting jelly babies in their anus).
Address the speed issue specifically - devote a year to it - and there will be a fast marathon waiting for you at the end of it. This is best done by training for the 10k.
I agree with most of what Moraghan says - you do need to focus primarily on speed. Your endurance looks good and quality at 50 miles a week may work.
I would see what happens in this marathon and if you get the half down to sub 1:26, then sub-3 is on but it is going to be incredibly hard until you can cruise 6:30s and not be flat out. So do your best this time and if you don't do it this time - forget about marathons until you can significantly improve your speed.
Your training looks well balanced but I woudl work more on the short race speed ie doing 400 reps in 90 secs with 30 seconds recovery
Thanks Martin, i usually have scrambled eggs on toast after a long run, been told thats a good mix of protein and carbs. I think im quite good usually in getting my carbs in during the day and protien and veg in the evening but inevitably things dont always go to plan.
Todays18 mile long run went well, did the forst 3 miles at 8 min pace then met up with a friend for a few miles so did the next 3 slightly slower. The last 12 i did in 1: 30mins so all in all rounghly evened out to 8miles pace for the 18. Had run out of energy gels so just took out a handful of raisons which did the trick. Its funny because last year i would get through 2 flapjkacks on an 18 miler but now i dont seem to need much at all. Shame really cos i quite like flapjacks!
Running slow on Mondays is not a problem - as you say it's the runs on other days that make the big difference - tomorrow's session is quite a hard one
Good to see the link at front is working now
This week's schedule with suggested paces
Mon 5M easy (approx 40 mins)
Tue 1M jog (or more if required), then 4 x 2000m at 10K pace (try and start with 8 minutes and then 7:45 and then see how close to 7:30 you can get on last 2) fast with 400m mins (or 2-min to 2 min 30) jog recoveries, then 1M jog
Wed 11M easy (approx 88-90 mins)
Thu 6M inc Hill session or circuit
(advise what hills are available to you and I can suggest some sessions)
Fri Rest or 4M easy (approx 32 mins)
Sat 5M easy (approx 40 mins)
Sun 13M at half-marathon pace? - run at Birmingham with super 6 - could either do brisk 13 or slower longer run and could swap around weeks if you are doing Watford Half in a few weeks.
Thanks for putting up the scedule Steve. I definatly doing the watford half marathon the following week so would it best to move that weeks 18 miles steady to this weekend. Also we got an email asking whether we wanted to do the long run this sunday at the super sixes or in the week but i dont think a descisons been finalised yet. Ive got fri off work so happy to do the long run then if needs be.
In terms of hills i live really near the sea and theres lots of zig zag hills down to the beach i can use so dont know what sort of session you recommend? I have previously done sessions where i run between them (there about half a mile apart), running up and down each one at about 80% maximum effort and the continuing on.
Good pace for your 18 mile run Pete and 8.42 for your recovery run tonight must have felt a real doddle. Managed my first 20 mile run of the campaign last night. Planned to do 18 but just tagged 2 miles onto it. Got a 5 mile race this Sunday so a bit of a cut back week.
I like the 4 x 2000 reps session. I have done these before for half marathon training on a religeous basis and over a period of weeks I managed to get my 10k time down to sub 40 minutes. It's good to be able to run in a controlled manner and it teaches good running economy.
I just want to thank Steve and Moraghan for their wise words in answer to my question - what you say makes a lot of sense & I will give it a go!
I did an undulating 15 miles at the weekend averaging 6.48 which felt manageable, but I agree that it'd be good for 6.30s to be comfortable!
Thanks again guys. Good luck with your training.