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Focused Training - RW [Forum]
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This will get your legs moving faster without taking much out of them.
Bruce Tulloch suggests time trials, occasionally,.
Something I've always meant to do & will post-marathon [good stating point!]
After FLM my vague plan was to build my mileage back up to a steady 30 miles per week on 4 runs per week, and I've pretty much succeeded in doing this consistently. Although I realise this is a very modest total compared with many on here, in comparison with the average 15-20 miles per week I was doing this time last year, it's a reasonable improvement. On only 4 runs a week it's quite difficult to increase much more than this without either taking up a lot of time during the week (which I don't have) or increasing the long run quite significantly, which I don't really want to do unless I'm marathon training. I should note that beyond the 4 runs, there's no real structure - one of them is always a long run and the other three vary from 5-8 miles but there's not a lot of pace differentiation between any of them (I know, I know ...!)
My thought was to try a half-marathon on this level of training just to see if I've improved on this alone. With the extra weekly mileage plus the fitness I gained from marathon training I would hope for a decent improvement on my 1:51 PB. Beyond that, I'm at a bit of a loss. I've applied for FLM 2005 but training could be hampered by the fact I'm going on honeymoon for a month in December/January and my fiance has requested that I don't take my running shoes(although if I build up a bit of a base now it shouldn't be too hard to make up the fitness come late January when I'm back) and had a vague notion to do a few 10Ks over the autumn/winter (Regents Park 10K series).
I also plan to try to increase to 5 runs a week on my current mileage to enable me to get used to the extra run (I very rarely run on 3 consecutive days which this would demand) and try to build my mileage from there as I do feel that higher mileage is the way forward, especially as I tend towards the longer rather than the shorter race distances.
However I would be most grateful for any thoughts on my current training and the best way forward. Current training looks pretty much like the following:
Monday - Rest.
Tuesday - 5-6 miles.
Wednesday - 6-8 miles.
Thursday - Rest.
Friday - 6-7 miles.
Saturday - Rest.
Sunday - 10-14 miles (when not mara training).
Certainly some interesting training ideas there, and I am now going to work up some sort of training programme for the next few months.
5k time trial is a good idea and will hurt :-) ... but will be an excellent benchmark!
Luckily, there are only a few days when the weather is too bad to run - snow is fine, it's when it turns to ice we have problems! But I plan to join a gym for the winter so that I can use a treaddie there.
What HR would you suggest doing the long and recovery runs at? At the moment I rarely do anything below 75%, including the long runs ... have a feeling that this might be quite destructive ... or not?
Thanks again, LizzyB
Minks - just a thought, if you don't get into FLM why not set yourelf a spring target of something completely offbeat but achievable ... such as the Box Hill Fell race in Surrey (usually early March) ... 7.5 miles w/ 1800 feet of ascent. You could then structure your winter training round that (lots of hillwork!) and the training would only help you in the 10k series
Just a thought.
Calcium and magnesium supplements bought today, along with vitamin C and garlic tablets I suddenly feel like a bit of a pill popper. I might have to read up on diets a bit more.
Also rather tired and sleepy today, I guess yesterdays 13miler took quite a bit out of me.
If you want a feel for his approach download the RW schedules for 10k and 10M -there written by him. He like, Horwill, puts a lot of emphasis on faster running than LSD, But he's no where as dogmatic as Horwill
"The Complete Jogger"
"Natural Fitness"
"Running is Easy"
"Running over Fourty"
"Teenager Runner"
Those titles look more like general introductions(?).
As only books by the man himself that i've read
Running is Easy and Running your first marathon seem to have beginners in mind.
LizzyB,
These are the Heart rate intensities for standard workout's that I've started to use.
I'm also interested in anybody else's view's?
94-98% of max heart rate = VO2 Max
80-90% of max heart rate = Lactate Threshold
73-83% of max heart rate = Long run
<75% of max heart rate = recovery
Do we get to see this schedule of yours???
I start with my goal race & work backwards, my marathon schedule working like this,
9 weeks endurance
5 weeks lactate threshold + endurance
4 weeks race preparation
3 weeks taper & race
17th October Marathon day
21 weeks in total, all for one race, but you could peak for several 10K like Tom said before :-)
I put this together some time back:
50% - 60% 97-117 bpm - warm up
61% - 72% 119-140 bpm - Esay runs
73% - 87% 142-170 bpm - Long steady runs
88% - 100% 172-195 bpm - Racing/speedwork
But when I done this years back I used to for all my cardio running, cycling, swimming, rowing but above indicates running!
I`ve read in various books (inlcuding Noakes) that depletion prior to loading is not necessary. However, quite a few people seem to go through the depletion process. Why ?
I`m running Berlin in a couple of weeks so my interest is not just academic.
Also, on a more general note, does anyone feel that a 3 week taper is too long ? After 2 weeks of reducing exercise my muscles feel like mush - or I think they feel like mush which may not be the same thing.
Any views ?
*Ohhhh*, I thought I would get some good old school running material and nutrition advise along the lines orange juice with three spoons of salt!
Some very interesting reading on the thread - keep it coming.
Beetle, the depletion diet is a Ron Hill idea.
If you want to feel weak, tired & really not feel like doing the marathon then yes do the depletion diet.
If not eat normally & carb-load in the three days beforehand.
Like me come Amsterdam :-)
The feeling in your legs is because you eased off recoverd & ready to give the race a good go :-}
mainly because that's the way everyone seemed to do it (know otherwise now)
thats how i've seen it in magazines and books.
Just a quick calculation. 70% whr for me is 145
But 70% of max is 130, bit of a difference
Is there any reason why someone goes one way or t'other