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Steve, I will stick to the plan and run fartlek today as you wrote about 2min hard 30s at marathon pace for 5 miles. Then I will do the 800s on a loop thursday.
Otis/Fraser, thanks for the support, after looking at the results I beat 4 chaps who I've been behind this season so it wasn't all bad!
I liked todays session, I put it off as late as I could but managed to drag my sorry butt out in the end, dreading it after Sunday. I ran between 5:20 - 5:34 for the hard 2 mins, then got the wrong end of the stick and ran 1min recovery at marathon pace, well just outside 6:20. I lost concentration on a couple of the recoveries and ran close to 7:00 pace. It was nice that 6:20 pace felt easy.
I must write on my hand what I am actually suppose to be doing then I won't get it wrong.
Does anyobne else find that a session that you have been dreading actually turns out to be excellent
Also I am trying a protien shake afterwards for the first, I'll let you know how I feel tomorrow. Anyone else with experience fo these?
Hey Choisty... well done on the Asics selection. I'm enjoying readingyour thread.
Not sure what your experience of your new Garmin is but I find the workout option really handy on mine when doing progression/fartlek training. Means I don't have to keep on top of what Ive done and what I'm meant to be doing as it's all pre-programmed before I go out. Also great for setting the pace and making sure I stay on course.
RE: protein shakes, not quite the same but I like For Goodness Shakes after tough sessions. They give me 50% of the carb/protein i need (based on McMillans RUNRR) straight after my run and then I eat the other 50% in solids within an hour of the session.works for me.
Johnas, I like the garmin and douse it for intervals but didn't know how to program in 5miles of 2min hard with 1min (although it should of been 30sec) recovery as I didn't knwo the distance I woudl be covering, also I found it handy to be able to ready the pace mid rep to ensure I was on pace. I should of looked at more for the recovery as I did slip 4 times to a pace closer to 7min/miles due to lack of concentration. Suggestions welcome on how to program it better. I am using the SIS REGO shake, which tastes superb but I tend to through most of it around the kitchen!
Steve, I just wish the race was today as I felt liek I could really fly, damn jetlag, did I mention on the return flight that I sat next to a chap with a leaking colostomy bag, the stentch was horrific! The 6:20 pace feeling easy was a revelation and made me think this was the reason you set this session, to show how easy marathon pace should feel.
PMJ no steadfast rule about length of recovery run and up to personal p[reference or needs. It will depend on your fitness but for some 8 miles may not actually be that much of a recovery, even at a slow pace, and I think that sort of distance is for those looking for extra miles and very fit.
I only really count my Monday and Friday runs as recovery runs where to me mileage isn't the concern but looking to be ready to do the next key session.
I find 5 miles about right for not adding to my tiredness but giving the legs a reasonable outing
Why not try putting it up to 6 miles which will give you a few extra miles but not be a shock to the system
That is an interesting debate about recovery runs, is it also related to the training that is alongside it and whether it is the second run of the day. Personally for the recoveries I like to run how I feel so far they have varied between 4 & 6.5 with a variety of paces.
Today's run went well 10miles completed with a smile and cheery hello to everyone who came close, with a variety of responses. My legs were tired after yesterdays fartlek so started slower than usual at 6:50 pace and slowly increased the pace throughout, sort of a progression run, with the last mile being 6:25 and the average being 6:38.
The protien shakes seem to of helped a little as I feel pretty good today with only mild tiredness in the legs, I had another after todays run so lets see how the reps are tomorrow. This will also be on my three days of food diary which I will put online tomorrow (I eat a lot!)
Otis, pin your colours to the mast and see if you can get within +57s of it, that was how much I missed by.
Hey Choisty - re: the Garmin. When you log in to Garmin Connect, go to the 'Workout' tab. From there you can select the type of activity (e.g. Warm Up, Interval, Recovery etc), next select the duration (either by distance or in your case Time) and then finally set the target (be it HR, or in your case Pace).
Hope that helps and definitely worth a go as it allows you to set desired pace for each fartlek as well as the recovery in between which I always find hard to get right! The Garmin will display your pace too and tell you whether you need to speed up and slow down using beeps
Food diary Day 1
Breakfast:- Bowl of Cheerios with semi-skimmed milk- Cup of tea
Morning:- 2 x Coffee- Orange squash- Flapjack
Run 1 – 4.5miles easy
Lunch: - 3 x Ham & Mustard sandwiches (i.e. 3 slices of bread)- 2 x Apple- Orange squash
Afternoon:- Handful of pick n mix- 2 x Satsuma- Banana
Run 2 – 7miles @ 7min/mile pace
Dinner:- 3 small Jacket potato’s with soured cream, beans & cheese- Small slice of Christmas cake- 2 x pints of orange squash- 1 small glass of white wine
Food diary day 2:
Breakfast:- Bowl of Shredded Wheat with semi-skimmed milk- Cup of tea
Morning:- 1 x Coffee- Orange squash
Lunch:- 2 x Cheese & Pickle sandwiches (i.e. 2 slices of bread)- 1 x Prosciutto sandwich- 1 x Apple- 1 x Pear- 1 x Pint Orange squash
Run: 7miles 1mile w-u, fartlek of 2mins 5-10k pace then 1min marathon pace for 5miles, 1mile w-d
Afternoon:- 1 x pint recovery shake- 1 x Apple- 1 x Satsuma- 1 x Shortbread biscuit- 2 x Oatmeal & Raisin biscuits- 1 x Coffee
Dinner:- 2 x Pork & Apple Sauce sandwiches- 1 x Chicken wrap- 1 x Coffee- 1 x Pint Orange Squash
Food diary day 3
Morning:- 2 x Coffee- 1 x Pint Orange squash- 1 x Ham & Coleslaw Bap
Run: 10miles @ 6:38 pace
Lunch:- 2 x Veg & Hummus Sandwich- 1 x Tuna & cucumber sandwich- 1 x Satsuma- 2 x Pear- 1 x Pint Orange squash- 1 x Pint recovery shake
Afternoon: - 1 x Small Flapjack- 1 x Coffee- 1 x Pint Orange Squash
Dinner:- Nibble of sausage roll & tuna sandwich (until my son caught me!)- 1 x Naan bread- Rice- Chicken Rogon- 1 x pint orange squash- 1 x can (330ml) alcohol free beer
Alcohol free beer - that's your problem.
Not that you have a problem, but if you do, that's what caused it!
Choisty wrote (see)
KR, I just need something to make water taste good!
Yesterday's second session was an eye-opener, it hurt as only good 800's can. The session was at altitute, well the top estate, a single loop which is uphill for half a lap followed by a quarter downhill, then flat for last quarter, to complete 800 I had to add an extra spot of uphill. The uphill was against the wind, I don't know why this happens but it seems to be like it a lot. The course ended up being 888m a bit too far so it was and average of 2:56 lap. The average pace looked like this 5:24, 5:26, 5:30, 5:28, 5:24, 5:26, 5:30, 5:28. The biggest problem I had during the session was the jog recovery, as I would lose concentration, run too fast then the next rep would be harder and slower, hence the variation in time, which as a spread I'm not happy with.
The session left me feeling nausious and dizzy for a good 90mins despite a pint of Newcastle brown and a packet twiglets. The legs aren't too bad today just a little fatigued.
CC2, I love a good sandwich and most I make them myself before work. I leave the house at 7am and don't get back 'til late by which time the dinner my wife is good enough to prepare for me has been eaten by my kids! and I am too lazy to make hot food, although I will cook pasta occasionally.
Excellent session Choisty - very even reps and good average pace especially considering the hills.
Interested in Ruth's comments but I would have thought you may need more hot food!