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Scott, I'm that classic newish runner who soaks up the advice around them, understands why it is being offered, and then goes and does his own thing. I've been in a position on more than one occassion where I've overtrained, not rested, and been polaxed with a cold or virus at just the wrong time.
I'm not going to give you any advice here - I'm just here to tell you about my training philosophy! Rest up (if you want to)
Sounds like a smart plan.
Keep to the training pattern but reduce everything by 75% until you feel better.
Daughter has been in bed for several hours now and I've been chilling with the family...Have a sore nose still but no headache / runny nose now...
Long run is planned when she wakes up around 7:30-8AM and I aim to be out within the hour for 65-70 minutes..
Will be my longest run in terms of minutes (all year)- My long run last week was a silly 64:45 9.93 Miler and I will be slowing things down tomorrow!
Feels strangely close to my first XC race in December now and feeling very unprepared.. Not sure about this feeling but hopefully after a few weeks of decent training and structure I will have a final 100% plan starting Monday...
Looks like it was a 30.xx Mile week for me .. Missing Friday all together and 3 sessions were small volume wise...
Cold wet and windy today - out for a good 70 min run today
Came back in 1:10:04 so worked route/time well
10.58 miles @6.37 m/m pace - felt fine and comfy felt strong but wasn't pushing in any way...
Looking forward to this weeks training now - travelling home this evening and polishing off my plan for the week and next few weeks....
Home from the Isle of Wight and it's been a nice weekend with family just terrible weather couldn't do anything at all really..
So weekly summary and review then a plan for this coming week..
Total mileage for the week 6th October - 12th October 30
My last 6 weeks have been (Sun-Sat) Starting 1-7 September
36.94 (biggest week ever - 1st long run +45 minutes did 53:27)
30.18 (last week 6th-12th- had 1 rest day)
Last weeks break down -
Was the first week I had done 3 sessions in a week..
1 rest day
1 long run - 65 minutes
3 x sessions
2 x steady runs
Total time running 2:57 hours..
Did 11 miles of casual cycling on top ..
My monthly mileage break down
October (so far) 62.57m
So, I have 5 weeks left till my target Parkrun on the 16th November which is 2 weeks before my XC race on Sunday 1st December..
I have my work schedule upto the 1st so all set for me to plan is a solid training block.
1) Build 1 day a week steady running to 50 minutes - the other will remain at 40 minutes
2) Carry on my long runs on Sundays - Currently at 70 mins will increase 5 minutes every week. Will go upto 85 Minutes and keep at that level.
3) Continue session 3 x a week - Tuesday / Thursday and Saturdays
4) Start using Friday as a recovery / rest day
5) Start a core work plan and implement this week
6) Run park run on November 16th and aim for 16:30 5KM
Another final aim for me which I am placing into my plan is for the mean time stopping the doubles
Focusing on the quality session and running the steady run on each other day...
I will be cycling to and from work - once home I can do the run / session
I will be looking at a 10 mile route into work which I will measure and do at a reasonable pace and just cycling 2.26m home easy.. This will give me time to rest and do my session without having to worry about running straight home etc etc - I can also use grass this way instead of mainly on road....
Going over what I posted and in process of revising my plan - The only way to increase my mileage long term will be to do doubles obviously...
I will stop doing pointless doubles every day but focus on the speed / distance + quality of the run- What I may start is do a double on my day off...
So, for the next 6-10 weeks this will be my rough plan. I will keep a close eye on how I feel and how my body is responding...I will also keep on eye on how the cycling affects me (If it comes to it I will cycle to short 2 mile to work and not do the longer route)
This weeks plan and going forward
Sunday - LSR 70 mins building to 85 - 5 mins every week
Monday - 45-50 Minutes steady
Tuesday - Track session
Wednesday - 45 Minute steady and build to 2 x 40 minute steady runs (will try this week)
Thursday - Session (hills etc)
Friday - 45 mins steady / easy / Alternate fridays will be rest days / recovery jogs
Saturday - Session
Expected Mileage 40-48 Depending if I do the double on Wednesday and based on 85 min LSR
My biggest week so far has been 36 miles with others around 30..
I am now going to progress/overload and increase the mileage. Maintaining above 35miles per week and seeing what happens..
CORE PLAN 2 x week
Will plan for Monday + Friday either side of my Steady run..
It will be broken down into 2 parts...
I will log, measure and progress these...
Start by doing 1 minute of each;
Side plank both sides
1 leg stand both sides (leg at 90d- twisting upper body in running posistion
30 seconds each with 30 seconds recovery
3 minutes recovery - repeat 3 sets (Plank set just once)
Aw thanks Max. Reminds me of why certain people even bother running / posting ..
So a 9.5 cycle to open up the day and then a easy 2 .51 back - ready for my steady run tonight. Legs feeling ok and will go for a solid 50 minutes..
I have a 2.6 ish mile loop I will look to do 3 x so I can measure my splits...
Ok.. using my 2.68 Mile route
I have planned 2 loops plus a little extra round the block for a total of 7.49 miles
50 minute timer sets me at 6:40 pace so that is my aim..
I should be going through the loops in 18 minutes ish each and then final part 14.....Obviously
Will have a peek at my watch every so often so lets go!
play nice Max...that post makes you look like a right w......
Scott, ignore the bitters, you keep on me lad.
On this thread only though
Scott, I enjoy reading your 'blog' it's like a view into your mind
Your a young lad so a 60 second plank should be easy for you, do you aim on increasing the time going forward? I tried them (aged 50) and managed (almost) 10 seconds on day 1 but 6 weeks or so later I was up to 130 seconds.
7.49m route completed in 48:57
6:32 pace - I'm relativley happy with the pace from my target of 6:40-
I had this dying need to go for a shit though after about 4 miles and my stomach was gurgling and sounded so swishy, thought I was really going to let one out! any take on that?
Splits of roughly---Were consistent though
17:20 - 34:35
14:22 - 48:57 ...
In regards to the plank - I'm confident I could go alot more - but I'm going to do a session and see how I feel - I can add 30 or so seconds and do it that way..
Track session tomorrow so wil do few miles easy cycling into work and up to the track. Won't know what is planned until I get there..
Dont listen to the naysayers Scott. I know you probably hear this everyday, but I'm your biggest fan. Anyways, I hope you get this man, hit me back, just to chat, truly yours, your biggest fan.
This is Stan
maybe your tired because the pace of your easy run is too fast....or it could be a cold
When you are asked to play nice by the very inclusive Stevie G you know you have gone way over the line. Stevie, nice to see you steer another runner away from your thread and onto teh Middle Ground
To be fair Scott this is the 2nd thread I go to now, obviously won't overtake Stevie's thread. It has a strange kind of draw to it. Anyway, you are very fast already so good look getting even faster.