Monday session

Yippee! back out there, and apparently first even.

What: 3m varied, but mostly slow.
Why: to see if I can again.



  • drewdrew ✭✭✭
    What: morning - 40 minute conditioning run, evening - 6 x 600 m intervals with club
    Why: Don't feel tired after yesterday's 10 miler and am replacing Wednesday's scheduled track session with a long tempo run.
    Last hard day: yesterday
    Last rest day: Thursday
  • Coco-CatCoco-Cat ✭✭✭
    What: rest
    Why: had a terrible session yesterday, only managed 4 miles instead of 6 and felt exhausted the whole time. Have had a hard couple of weeks and probably need more rest. Might manage a gentle swim and sauna later.
    Last hard day: yesterday
    Last rest day: Friday
  • MinksMinks ✭✭✭
    What: Either 3.5 miles easy, or rest
    Why: If I take today as a rest day I'll only manage four sessions this week instead of the five I like to do, as I'm out Wednesday night. BUT I ran my furthest long run yet yesterday - 55 minutes - so don't want to push it. I'll see how my body feels by 5:00 pm tonight.
    Last hard: Yesterday (long run).
    Last rest: Saturday.

    Feeling quite pleased with progress at the moment, although I've had a couple of weeks of four running sessions rather than five, due to various external pressures. Doesn't seem to have hindered progress too much - ran 7K on Friday night at 5 minute/K pace (a bit over what I perceive my 10K race pace will be when I get around to racing a 10K). Yesterday ran 55 minutes quite easily at a reasonably slow pace - felt quite fresh at the end, as though I could have gone further, although my legs were a bit stiff. A good stretch and a shower helped, and no lasting effects today.
  • What: 45 min Turbo Trainer
    Why: Hard effort at Darlington 10k Yesterday

    Last Rest day: Staurday
    Last Hard Day: Sunday


    Someone asked last week “how my tempo run for 6 mile @90% MHR compared with my 10k race pace”, well here is a K-by-K run down of yesterdays race:

    1 – 89% MHR
    2 – 91% MHR
    3 – 92% MHR
    4 – 91% MHR
    5 – 92% MHR
    6 – 93% MHR
    7 – 93% MHR
    8 – 95% MHR
    9 – 93% MHR
    10 – 96% MHR

    So it looks like at the AT / LT training I’ve been doing has paid off and has pushed my Lactose Threshold out to about 93-94% MHR

  • Will - what is AT/LT training? And what does running at 94% MHR feel like? I'm never sure whether I am pushing myself hard enough during a race, or whether I am pacing myself wrong...

    I guess I should buy a HRM to find out? But calculating max HR sounds so complicated...
  • What - playing it by ear today may rest or do 3 slow
    Why - did 11 yesterday - by mistake! previous longest only 5 so had planned 7 but public footpaths just stopping had other plans!
    last hard - yesterday
    last rest - Saturday

    Last week did just two sessions - 5 miles up Snowdon (not running but I'm counting it), and my 11 yesterday. Time to start planning my first race in 4 years.
  • Wonder Woman

    AT/LT is Anaerobic / Lactose threshold training and feels like hell – your body can no longer affectively dispose of the lactose produced so the waste builds up, you breathing becomes very laboured – basically you just want to stop and die ;o)

    Training at or just below your threshold will help raise your threshold, thus allowing you to run harder for longer. The easiest way to find this training level is to look at you average heart rate in a 10k race and train 2-5 bpm below this.

    *** Do not over do these sessions

    As far as calculating MHR the default of 220 – age can be used (I think it is a slightly different formulary for women) OR warm up for 15-20mins find a big hill that take 90secs or so to run up then power up this hill 3 times and record MHR (by the way this is a killer)

  • NessieNessie ✭✭✭
    What: 7 miles steady or 20 miles on the bike (depending on the weather - run if wet, cycle if dry)
    Why: Still increasing weekly mileage towards Loch Ness Marathon.

    Did 10 miles on Saturday am. Originally planned 7, but felt really good after 5. Unfortunately I hadn't taken any water, so the last 2 miles were hell, and I was absolutely knackered for the rest of the day. Lesson learned!

    Last rest: Yesterday
    Last hard: Saturday
  • What:
    AM - Swim 1600m (I am really finding it helps my legs recover more rapidly)
    PM - Easy recovery run of 4 miles
    Why: Nice easy day
    Last Hard: Yesterday
    Last Rest: 8 days ago

  • Morning All

    What: rest
    Why: always take Monday off
    Days since last hard run: Saturday
    Days since last rest: Friday

    Planning to rest today and tomorrow as a mini-taper prior to the last race in the Notts AAA Summer League Series. I'm looking forard to this one as apparently the pub chosen for the post-race get together has excellent ale and Desperate Dan-sized dinner servings :-)

  • Mornin'
    What hour at the gym
    Why - rest-ish day
    Days since hard run - yesterday
    Days since rest - saturday

    Going down to parents for a long weekend on Thursday - looking forward to plenty of cliff and beach runs in sunny Cornwall!
  • What: either 3 or 5 miles easy
    Why: Had only planned to do 8 yesterday but ended up doing nearer 11 (you're not the only one Mij!)
    Last hard day: yesterday
    Last rest day: Sat
  • What: Rest day (supposedly! Did a hard session in the gym but only ran 1.5 miles at lesser speed of 12 mins)
    Why: new gym membership first day was free try-out so I did. I'm just glad I was reasonably fit before I started :)
    Last hard day: Sunday
    Last rest day: Saturday
  • What: 4.1 miles fairly easy - about 6:35 pace or thereabouts
    Why: Trying to fit in some mileage after drive back from family day out at Y Felinheli (Greenwood Centre)
    last rest day: Saturday
    last hard(ish) day: Sunday (I suppose)
  • DustinDustin ✭✭✭
    What : long run (12 miles) at steady pace (94mins)
    Why : Weekly long run - been away all weekend at parents/brothers so haven'r run since Thursday!
    Last Rest : Sat/Sun
    Last Hard : Friday
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