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My #asics262 journey to Paris: Sub-3 Roger
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WEEK SEVEN (approx 57-61M)
Mon 5M easy (approx 8:00 miles in 40 mins)
Tue 7M of 1M jog, then 20 x 200m at mile pace (approx 40-45 secs), with 200m (or 1-min) jog recoveries, then 1M jog
Wed 11M easy (approx 88 mins)
Thu 1M jog, then 6M at half-marathon pace (approx 40 mins), then 1M jog
Fri Rest or 4M easy (approx 32 mins)
Sat Parkrun or cross-country race or hills or hilly circuit (6M)
Sun 20M easy (approx 8:00 miles in 2 hours 40 mins)
WEEK EIGHT (approx 56-60M)
Mon 5M easy (approx 8:00 miles in 40 mins)
Tue 8M of 1M jog, 5 x 1M or 1600m at 10km pace (or 6 mins), with 400m (or 2-min) jog recoveries, then 1M jog
Wed 12M easy (approx 96 mins)
Thu *8M progression run starting at 8s and getting faster with last few miles sub 7s in approx 60 mins
Fri Rest or easy 4M (32 mins)
Sat 5M easy (approx 40 mins)
Sun 18M in approx 2 hrs 14 (first 9M easy in approx 8:00 miles in 72 mins, last 9M at marathon pace in 62 mins)
Ruth (or others who feel they may have some answers), any idea about excessive nasal mucous production during runs? I have a feeling it has to do with too much dairy products but obviously worse this time of year with the cold, my nose just runs and runs !
Looks like a good schedule for the next few weeks! I have entered the paris marathon and just did my long run for the day
I run 3h25 marathon and have struggled with nutrition before. I cannot stomach gels running although find them fine on bikes. Edinburgh marathon,-was very hot and had diluting juice in small bottle with me all way round. Had jelly babies but only managed 3. Add small amount of salt to diluting juice to help with electrolytes. Did new york marathon which was perfect marathon temperature and had small bottle with me which worked well as at aid stations it was rammed with people and debris. Once again only managed 3 jellys and kept same pace until the last 2 miles- should have eaten more. Would recommend diluting juice as gentler on stomach than isotonic if using gels too. The power shot jellys seem like they might be pretty good...
Hi Steve these are the runs my running mates are doing for the nest few Wednesdays, What are your thoughts please:
Wednesday, January 8. Total 11 miles. Alternating tempo/ lactate clearance practice3 mile warm up, 6 miles (6.00-6.10, 6:30-6.40, 6:00-6:10, 6:30-6.40, 6:00-6:10, 6:30-6:40) 2 mile cool downWednesday, January 15. Total 11 miles. Lactate clearance practice3 mile warm up, 2 x 3 miles (first 2 miles at 6:10 pace, last 1 mile at 6:30 pace) w/3 min rest, 2 mile cool down
Wednesday, January 22. Total 10 miles. Threshold intervals3 mile warm up, 10 x 800 meters @ 5:55 to 6:00 pace w/45 sec rest, 2 mile cool down
Wednesday, January 29. Total 11 miles. Threshold intervals3 mile warm up, 4 x 1.5 miles at 6:10 to 6:00 pace w/90 seconds rest, 2 mile cool down
I know we talked a bit about this and you were concerned that it would take too much out of me for Thursday and probably fridays runs, I probably did take Thursday of after these often but I was managing them on the back of a long tuesday run. I agree this was prabably a bit much but I seemed to manage them OK, I did enjoy these Wednesday interval sessions though
. I will defer to your good judgement and experience Thanks
Next few weeks looks good Roger, well done on 15 on Sunday. I personally don't drink on any training runs under 16 miles just take 1 or 2 gels. SIS seem to work well for me as you don't need water with them. As for marathon day would maybe take on 5 gels at 6/10/13/17/21miles. 1 every 20 minutes sounds to many to me but we must do what works for us.
8 at 8m/m then 8 at marathon pace sounds like a testing run, enjoy.
Roger - I'm really surprised you seem to need so much fuel in runs. A gel at 11 miles to get you home? Do you think you were running those too fast and just got fatigued?
I don't take gels in long runs (and definitely not shorter runs) unless I'm practicing them for the marathon and only carry water. In the marathon its SIS and water.
I have a similar approach to Minni on long runs. Generally they are run before breakfast and I carry some water with me for anything over 15 miles. I eat well the day before, and make sure I eat well immediately after the run. This is second nature to me now. I never really push the pace on a LSR, but I might take a gel or two if I was going to be running a lengthy section at marathon pace. I use SiS plus water in a marathon, with the gels at 30 min intervals.
A few weeks before a marathon I will have my race day breafast, and start the run a couple of hours later to simulate race day.
Lots on info there hopefully now from Roger plus explanation and there can be more analysis of some of the future sessions - and we can list his runs rather than mine!
re the next 4 club sessions - weeks 3 and 4 seem ok - possibly try this week but maybe do a more traditional session next wee
agree with Minni/also ran - I don't like relying too much on gels in training as you become over reliant on them and it could dilute the boost and effect you get in a race.
Good to see a few weeks of the schedule .
When I take water on a run I usually add a Nuun tablet - http://www.nuun.com/
They were recommended to me by Lowri Morgans (Ultra runner). She uses them all the time but I don't think she is sponsored by them.
I'm 'partial' to the High5 Zero tablets and regularly use them on treadmill sessions as I tends to sweat buckets if I do anything with any intensity - I'm under orders from my Doc to keep salt/electrolutes up. I tend not to use them outdoors - I'd like to give a clever reason, but thats more cos I'm lazy and hate cleaning hydration bladders
Thanks all that is really helpful, I will try all of those tips.
2 mile run in the morning slow with Dog and 10 year old
6 miles at lunch with my NEW garmin 620 thank you garmin, I really struggled, running at 8,00 min miles but with a high perceived rate of effort, couldn't work out if it was due to the 15 miles the day before, felt fine, perhaps dehydrated or perhaps it was the new garmin that I am getting used to , my old one told me when it had satelite reception and I cant work out when I have it on this one, but it was telling me I was running really slowly, today I will wear both I think, hopefully they dont confuse each other
zero or Nuun, they are all the same to me, I only use them if I am sweating loads or before longer runs and races, it is salt after all and the Doctors always tell you to keep your salt intake down as this retains fluids (which you want if you are loosing lots) but it can also raise blood pressure so not too much I think especially as we are not training in hot conditions (when it would be needed more).
Doing the 7 by 1000meter 10k pace run today, it will be interesting to see how I get on, i woke a little stiff this morning (classic DOMS, 36-48 hours after long run, my first long run since the 19 December) feels good after a stretch this morning.
Hey great news my Mum is getting out of hospital today, she has been looked after really well by the wonderful staff at UCH, Round 1 of 3 down, so far so good.
Hi Roger, good to see the posts coming in thick and fast! Sounds like you have got a lot on your plate with everything especially with your Mum having the chemo. I hope it does it's job.
Re gels in training, I try not to use them too much, in fact not at all under 18 miles. I tend to go out on the bonk on my LSR's and very occasionally have a banana and some water 30 minutes before heading out.
Thanks Knight Rider, That seems to be the general consensus, I will tough them out in future, I think a banana and water sounds good, what about a really hard training run, anything before, sometimes they were 11-15 miles with hard efforts or MP, still nothing?
Nothing for me Roger as they are normally pre breakfast. I sometimes have a banana if I run late afternoon. I am doing a interval session late afternoon today and have had a decent lunch.
Hope session goes well. as legs are sore - suggest starting reasonably gently and build pace as you go on.
re runs on some I would be tempted to look for an extra boost if it was a key training endurance session where a certain pace was required and might take something like sports beans with me, just in case.
Run today went well, quite hard work by the 7th 1000m
1mile @ 4.46k/m
7 * 1000m @around 3.50 (6.08)
with 1 min slow jog 5.20 (8.30-8.50)
1mile @ 4.37 (7.24)
felt good at the end
good session - were the reps consistent and did you do on a track on a measured road?
Our group did 10 x 800m off 4 minutes on the track - 2 sets with 4 minutes between sets - those at or outside 3:30 did a 400 on reps 2, 4, 7 and 9 which were the constant steady paced reps. Others were varied pace (ie one starting slower and getting faster, one starting fast and slowing). Quite windy.
Here is the breakdown from my Garmin (one of them, the paces seemed quite different??) I did it in Hyde Park on flatish paths around round pond with the interval feature of my triathlon garmin so it beeped after .62 Mile and then gave me 1 min jogging, with a mile either side, I dare say this would be an easier session on a trrack and with others. This was a windy day.
split:Time
istance:ave pace
1 7:40.2 1.00 7:40 2 3:47.1 0.62 6:07 3 1:00.0 0.13 7:51 4 3:42.7 0.62 5:59 5 1:00.0 0.12 8:19 6 3:43.0 0.62 6:00 7 1:00.0 0.14 7:20 8 3:38.6 0.62 5:53 9 1:00.0 0.13 7:52 10 3:42.7 0.62 5:59 11 1:00.0 0.12 8:12 12 3:41.5 0.62 5:58 13 1:00.0 0.12 8:21 14 3:45.9 0.62 6:05 15 1:00.0 0.12 8:05 16 12:54.8 1.78 7:15oh dear that did not com out in the way I hoped it would!
try this:
http://connect.garmin.com/activity/426206874
OK I give up on the tables!
thanks - lots of info there - will look through closer during the day