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Hard Training - Dawn (Hilly)
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I always did faster running, particularly in the last 8 to 10 weeks, but there are plenty of top runners who don't do that much speed work. Hugh Jones who won LM the year before me did not run very short intervals so as to avoid lactic acid build up, his sessions tended to be threshold type sessions with 3km reps, etc.
My ideal plan is a balance between speed and endurance and would be something like:
Sunday: 20 miles
Monday: 8 to 10 miles steady
Tuesday: Interval session
Wednesday: 10 to 15 miles steady
Thursday: Rep session
Friday: Easy day.
Saturday: Steady or fartlek.
However, everyone is different - as the advice given differently to each of our 3 volunteers shows.
I have no problem with running a slow pace to build my endurance, but what I'm finding is that at the moment running more miles is forcing me to run VERY slow. Is it normal for the pace to drop by 2 mins or more and should my pace automatically adjust as my body adapts?
ENDURANCE PHASE:
wk 1- 38 miles running, 80 miles cycling, 1950 metres swimming.
wk 2- 41 miles running, 52 miles cycling.
wk 3- 47 miles running, 12 miles cycling.
wk 4- 8 miles running due to holiday.
wk 5- 43 miles running, 10 miles cycling.
wk 6- 70 miles running.
wk 7- 70 miles running.
PLAN FOR NEXT WEEK-START OF STRENGTHENING PHASE:
Mon-6 miles easy
Tues-am 5 miles easy, pm 5 miles to include threshold pace reps?
Wed-12 miles easy
Thurs-10 miles easy
Fri-am 5 miles easy, pm 5 miles threshold pace reps?
Sat-7 miles easy
Sun-20 LSD
Total planned=75 miles
How does next week look Mike/
THUD!
Having always countered with you, BR, on a certain approach to training ;-) I have to say that what you've described above is basically what I do. OK, the mileage can't be considered to be high compared with many here but since last year my average weekly mileage has doubled so it's a step in the right direction. I do tempo runs (more by accident than design as I'm not too good at pacing) but no intervals. I think my race times are fairly good considering that until recently (pre-FLM training) my mileage was below 20 per week and only hit 40 mpw once during FLM training.
I'm sure you're going to find quite an improvement with your race times if you keep a consistent mileage going!
Mike-my run tonight was difficult again. I've eaten and drunk well since my disaster of a long run on Sat. I started off ok, but needed to stop and stretch after a mile due to really deep aching in my calves (compartment syndrome maybe) After I stretched I just jogged along without any increase in breathing at a basic 9:15 m/m to get the miles in. Hoping tomorrow will feel better!
You're inspiring me into my own running...you did 70, I did half that. Soooo I had to make up miles to get anywhere. 20 in the bag today, as I had a slack weekend away. Am I ahead of you for this week yet? You'll catch me on Tuesday or Wednesday no doubt.
Best of luck, and try and enjoy some of the sessions.
I do enjoy all my training sessions, I'm just a bit frustrated that my legs don't want to do what I want them to do!:o)
Yep, you're ahead of me, you can stay ahead if you want. All you have to do is keep running everyday 1 more mile than me!:o)
That's definitely Tuesday then.
PS I'm somewhat frustrated that my new photo has crashed out.
Blisters-I might not catch up with your miles until later in the week!:o)
Slept late this morning so planned early run didn't happen. I finish work early today for the summer-yipee! Therefore I'll go for 10 miles early afternoon and see how I feel as to whether to put in any bursts or keep it easy. I have a feeling that it'll be easy, but who knows my legs might want to play for a change!:o)
The incosistency is going to be due the ratcheting up of the miles, if you don't generally feel jaded then you're probably not overdoing it, but you do need to watch the effect on your compartment syndrom. There would be no harm done if you take an easier week next week then go back up to 70 to 80 miles for a couple of weeks. That will be the peak of the mileage training then you should have an easy week again and then start to introduce the faster paced running.
By the way, I will be in Switzerland with the Runner's World Alpine Marathon trip from Thursday to 1st August then on family hols in Italy until around 12/13 Aug. I should be able to access the internet in Davos during the Swiss trip, but not sure about while in Italy.
URR, Stifler never confirmed that he wanted to go ahead with his thread so we did not put it live....I hope he is still around and not been put off.
I posted a message back on 18th June about having symptoms that were similar to yours and I being diagnosed with a stress fracture that had not healed properly. The similarities are uncanny,I was told by several people that I had compartment syndrome because of my symptoms.In some ways this could be correct as it now seems a possibility that my stress fracture not healing was giving me a secondary compartment syndrome due to oedema and fluid build up!Can't find any research or info on this.
I am now 7 weeks into my rest period and still cycling instead. Hope it is worth it in the end.
10 out of 10 to you for determination!!
Paula
And closer to marathon day, I'm sure you'll be cutting back on mileage and perhaps concentrating on some faster stuff, then there'll be a tapering period to give your legs some rest. I'm sure by the time you get to the start line you'll surprise yourself with what you can do!
It's been an interesting experiment and may evolve for FLM. It's been particularly interesting trying to work out the likes/dislikes and needs of people I have never met....it's for Hilly, Spud and Becky and you forumites to assess whether it's worked! Running is more to do with the personalities of runners than straight forward physiological rules and it's good that it has worked out that each of our 3 volunteers is (I hope) making progress in different ways.
One thing that it has revealed to me is how much knowledge and good advice is out there - I think it is like the way good clubs work, with the wise & experienced ones very happy to pass on the knowledge to newer runners.
PR-glad your injury is improving and I'm sure the cycling is keeping you fit! It's frustrating when you can't find decent information on an injury. To tell the truth I even wondered at one stage if my physio actually knew what it was!
Minks-I agree I've got to stop worrying about the pace while I concentrate on the mileage, which is what I did tonight!
Mike-had a good run tonight! 10 miles over a undulating/hilly course. I left my watch at home and just ran how I felt and for some reason I felt quite loose and easier than last few days.
I put it down to massaging both calves for an hour last night. Having a can of slim fast 10 mins before leaving for my run as I think I'm not eating enough before my runs, then I had another can when I got back.
Your trips sound lovely-enjoy!
I look forward to an easier week next week!
It's amazing how you will adapt to high mileage - you'll have days when you feel too tired to go out, but when you start running you just click into it.