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The evening session was tough, it actually worked out like this 1.5mile warm-up, 2.25km reps with 400m jog recoveries, the reps were run at the following paces 5:49, 5:47, 5:43, 5:40, then warm down for a total of 10miles. The total time for 10km during the reps was 35:54, which amazed me as that is pretty quick. This is the hardest session I have completed for sometime and left me tired, nauseous and in pain...but very happy and smiling. The reason I ran 2.25km was that 1 lap = 750m so completed 3 laps as one rep, that way I could run with my club mates whilst completing the prescribed session. It was then up to the bar for a beer, packet of twiglets and the club committee meeting.
I am so looking forward to only 5 today, although my legs are jaded.
Steve MC, question for you.
My week at the moment is basically controlled by the need to free up as much time at the weekend as possible. When I am racing I therefore use this as a speed session and do a LSR and MLR mid-week. If I am not racign at the weekend I will sneak in a short one but then I have three quality sessions for the week with temp, LSR and MLR.
What is the best order for LSR and MLR if they are two days apart and where to put them into the week? I am currently looking at LSR Tues, recovery, MLR Thurs simply as I would prefer to start the LSR with fresher legs.
What is the best order to fit tempo, LSR and MLR into a week if they are done Mon, Wed and Fri?
well done on getting through and going well so far.
just a reminder to find a small space to do your core and tretching exercises we mentioned at boot camp.
A good time is part of your warm down.
See you in a few weeks for an mot.
Before answering your question, I would make the point that In ideal world I suppose it would be better if there were more than 2 days between the two key sessions of the week so a long run Saturday and main speedwork Tuesday would be preferable in many ways. I actually think it easier to do a long run two days after the hard speedwork rather than the speedwork after but on the assumption that the long run is the key session of the week, it is probably best to do that on slightly fresher legs than the speedwork. Doing a long run on already tired legs and suffering in the final third of the run can do more harm than good for training over the next 7 days.
I know your question was more on the medium long run though but given your 3 days and order to do them in. I would probably suggest best to go with the order of LSR, MLR, tempo as the middle one is the least important of the 3 and it gives two more days recovery for the tempo.
Steve Marathon Coach wrote (see)
PMJBefore answering your question, I would make the point that In ideal world I suppose it would be better if there were more than 2 days between the two key sessions of the week so a long run Saturday and main speedwork Tuesday would be preferable in many ways. I actually think it easier to do a long run two days after the hard speedwork rather than the speedwork after but on the assumption that the long run is the key session of the week, it is probably best to do that on slightly fresher legs than the speedwork.
Steve, thaks for the answer. So if I take it that long Sat and speed Tues is the way then these are equivalent with a long run, two days recovery or rest, a speed session, a day recovery, a medium and a day recovery to start the next cycle:
Long SatSpeed TueMedium ThurLong WedSpeed SatMedium MonLong ThurSpeed SunMedium Tue
Hello to all, this is my first time checking this thread and it looks like there should be lots of tips to pick up as choisty progresses towards race day, i'll be targetting a similar time i hope.
PMJ has touched upon something that i've been pondering when trying to structure my own marathon prep, i'm looking to combine the LSR, 8 km of 10km pace track work, and a medium long run that incorporates an increasing amount of MP effort...based on what steve has said above would it be best to have the medium run with mp on the thurs prior to a lsr on the saturday? I remember reading somewhere the body recovers faster from tempo style workouts (ie mp) than intervals....
Thus is the best option the following.....?
Tues - 8km of track workThurs - 12 mile including 4-8m @ MPSat - LSR
as opposed to having the tues/thurs sessions the other way round?
Chingoncito and PMJ - yes I think your suggestions are both sensible options,
Lee likes to do his main speedwork session on Thursday due to the club session that night but most schedules tend to keep the harder session earlier in the week and away from the next weekend. I don't think there is much between the options unless you wanted to do a very good race at weekend and a hard Thursday session then would not be advisable.
From tomorrow at stupid o'clock I am off to Miami for a week (work!) so there may be a less posts from me, but I will try and keep everyone informed about progress. The Hotel has a 3 mile running track in the grounds so everything look set, just the long run route needed. I will switch this to Sunday this week, and may move the tempo run to tuesday depending on the state of my legs.
Choisty wrote (see)
.The Hotel has a 3 mile running track in the grounds so everything look set, just the long run route needed.
Cheers, I am a week too early for the Miami marathon and there are no races this weekend! So no competition vs the Americans which is a shame.
Ruth Hello, I am pleased to see you as diet is something alien to me, mine consists of eating anything that I can get my hands on, for example my intake yesterday was:Breakfast - bowl of muesliMid morning - a couple of chocolatesLunch - sandwiches (ham, cheese & pickle), 2 apples, 2 satsumas & 1 bananaMId afternoon - a couple more chocolatesDinner - pasta & tomato sauce, with a homemade corned beef pasty, followed by a small portion of homemade rice puddingI sometimes "bonk" on a run, these are generally the easy runs the day after a hard session, and will take 2-3miles to get over it.Steve I will see who turns up tonight, if there is a good group at the quick end I will run 750's otherwise I will break out on my own. I will focus on discipline!
Ruth Hello, I am pleased to see you as diet is something alien to me, mine consists of eating anything that I can get my hands on, for example my intake yesterday was:
You look lean in your photo! but I won't meet you until the end of the month but how do you feel your body fat level is and what is your weight and height?
Here are a few suggestions I would make initially (you diet is not maximising your training):
If you could try and make these changes over the next week and then perhaps you could load up 3-4 days of a food diary and I could pick over it?!
Will try and get some Twiglet flavoured milkshakes stocked in the bar for your post Thursday night training recovery.