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Been to the pub and had 2 halves of lager and 1 glass of wine - very good for me! Back home and had pasta and meatballs! Feeling strangely nervous - its ages since I ran with a number all serious like! Will report back tomorrow!!
PS - weather in Wokingham looks dry for the morning if a bit windy
Good luck AA, looking forward to the race report
Agree, I feel I need a recovery week for the legs and my sanity!
ah, right, but.... is it better to run a shorter distance faster to get used to running faster
My long run this week was 16 with 12 @ MP, but, I mean... and, my long run next week is just 14. I had been thinking along the same lines as you Mr Spoons.
Definitely necessary, and a long-slow run is still a hard session. I think the benefit of running slightly faster when dropping down is psychological and not a bad thing. It reminds us that our legs are still peppy while we're rebuilding for the next phase.
I always intend to run on holiday but never manage it. My boyfriend hates it and always makes me feel selfish for contemplating it.
To my mind a 1/2M distance fast in a recovery week is not recovery, recovery to me is cut back miles and reduce the pace, However I'm not a big fan of recovery weeks. Each to their own I say. If I'm marathon fit then i can certainly run 26 plus in 4-30 ish without feeling tired the next day but a raced 1/2M will leave me sore the next day. Going back to the original question I believe that if you want to recover drop the miles and the pace. So run 13 miles slowly, micro muscle tears start at around 8 miles so running long and slow isn't going to help you recover.
AA: good luck today, uncoventional tapering in the pub, I thought it was only me who did that.
Minni - thanks for hosting such an interesting and welcoming thread. Well done on such a good MP run, must have increased your confidence.
AA - good luck with the race today.
DD - If you're not a fan of recovery weeks how do you approach rest? Is it that you're able to train at your current volume that you don't need to cut back occasionally to recover, or instead do you take a rest day or lighter week just based on when you're feeling tired?
Had a good week this week. I've noticed an improvement in the speed I'm able to get at lower HRs but I'm much slower than I should be at tempo pace and speedwork. I'm expecting that to improve though the more quicker work I do. 10 mile run planned for later which with the runs I've done the rest of this week will give me my highest mileage week since Christmas.
BecsA wrote (see)
I'm expecting that to improve though the more quicker work I do. 10 mile run planned for later which with the runs I've done the rest of this week will give me my highest mileage week since Christmas.
Great positive attitude there BecsA - love it. Good stuff.
I did the dreaded 800m reps today. I did a ran a slow 3k warm up to the chosen piece of road. When I got there, by complete luck, I spotted a club mate heading toward me. Great! I hung around for him and knew he would be easily persuaded to join me. So, 4 x 800m with 3 mins recovery: 3:11, 3:28, 3:19, 3:30. There was a slight wind, which was behind on 1 & 3 but head on 2 & 4. I knew the first one was too fast; the third one felt the easiest and the last the hardest. The last was ever so slightly up hill too. 3k warm down. Glad its over.
AA .... looking forward to your race report.
I'm big fan of rest days - but then I only run 4 or 5 days a week!
Wokingam half - 1:38:43 - I am pleased in that I had no idea what to expect, the wind wasn't good in the last few miles. But I struggled badly for a couple of miles, even felt like I was going to be sick/
7:31, 7:21, 7:22, 7:24, 7:22, 7:28, 7:29, 7:34, 7:35, 7:43 (hill & wind), 7:54 (strugling now), 7:36 (picking it back up) 7:26 (glad I was nearly there!!)
Legs are feeling really tired now, but just had my milk and eggs on toast!
Hope everyone's long runs went well.
AA: Stonking time, very impressed that you were able to pick it up again. Well done
Ant / kfc Nice long runs there
Minni: Good on you for getting those 4 x 800's done. If we can get you to 8 or 10 of those at that pace in the next 6 weeks the job will be done. They always feel awful at the time but the smug factor afterwards is immense.
Becs: I dont schedule rest days they just happen, either life gets in the way or i'm tired. I seem to average 3 rest days a month on average. I find with IM training that I can handle a lot more hours than I could with Ultra training, I did 15 hours of training last week and 14 the week before that without feeling tired. Will almost certainly take a day off this thursday pre 1/2M which will be 11 or 12 days since the last which seems to be a reoccuring theme.
Recovery runs: you should feel better at the end than at the start, keep them short and slow, very slow. Try running with a HRM and keeping to 60% MHR thats how slow you should be its around 10min/miles or slower for me.
Mr Spoons wrote (see)
Minni - nice 800s, all at sub 7mm pace. Could you manage 10 of them?
Liz did win, about 1.13 I think. Just in front of the likes of you and me AA ! I watched Paula warm up before the GNR a few years ago and I was in awe. She was warming up twice as fast as I could run flat out!
Minni: I reckon you will do 8 x 800 before your marathon, you did 3 last week, 4 this week...... They do get easier quite quickly the body responds well to being stressed, I think you will be suprised just how quickly you are able to handle intervals.
When I started speed work I used to think the way your posting, no way could I do 10 reps, at that time my 1K reps were around 4-20min/k and that was a eye bulging effort, but 3 years down the road I find myself chatting whilst running 1K reps at about 3-40 min/K or sub 6 min/mile pace. It will come.
Was just over on the SSX 3-15 thread, I feel for UD, she is most certainly not getting the support she was promised, Whilst Kryptonite is getting loads of support from Steve but dissapears off on holiday for three weeks mid training, bizarre. I have never followed these threads in past years but it certainly seems a bit hit and miss and the lack of comment from anyone in RW towers is equally strange.
Was out on the bike pre dawn, swim at lunchtime and club run tonight, packing it in as tomorrow is DD1's 7th Birthday and Dad needs to be around!
Just a quick question.
I'm on a recovery week and the longest run is 14 miles. I also have 3 x 8 miles to fit in (one of which is 5 x 800m).
This week has the potential to go belly up as far as running time is concerned. I can probably fit in one of my 8 miles today (usually my rest day), later on. But, I feel really tired and I've been for a massage first thing. AA - is it advisable to run 8 miles the same day as a sports massage? I'm wondering if, due to the tiredness, I should rest today and hope I can fit the rest in from tomorrow onwards, or should I bite the bullet and just get one of them done.