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1500m training
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M: 49mins, 33mins
T: 34mins, 2 x mile (lap in 1:45 rec) both 4:58, then 2 x 1km (70s standing) + 200m fast
W: 96mins slow, 47mins slow
T: 34mins easy, 8 x 400 (200) avg 68s
F: 5M easy - very early as moving into new house
S: 7M easy inbetween visits to Ikea etc.
S: Luton marathon relay - 3rd of 3 legs. Solid run from leg 1 followed by a storming 2nd leg took us from 4th to short lead before handing over to me. I extended the lead to 2.5mins to take a fairly easy victory. Terrible conditions - near gale force winds, sideways hail and a fairly undulating course forced more of a tempo type effort. Team finished with 2:30:09 which says lots for the conditions given first leg was from a mid 33min 10km guy and 2nd leg runner managed 2:29 on his own a couple of months ago!
Approx 79 miles for the week.
Tuesday - 8 x 800 Metres with 90sec-2min recs - target 5KM Pace - (2:44)
2:32, 2:36, 2:41, 2:43, 2:42, 2:45, 2:48, 2:51.
- started too fast, killer wind on the back was slightly draining.
Wednesday - 8 x QP Hill Reps - managed third rep in 56:10, 15 tenths of a second off my PB.
Thursday - 5 x 1KM - 3:13, 3:22, 3:20, 3:22, 3:14.
- Slowed down on purpose after the 1st rep where I had no idea how fast I was moving. Overall average was encouraging and if I could put this together or a 16:37 5km I wud be pleased.
My week - a fairly solid, satisfying one, though would have liked to have held on better in the Tue session.
Mon - 1h45 easy/steady
Tue: 40 easy (am); (pm) - 6x (800 [100jog in 45"], 400) (100 jog in 45") 800s 2'25/24/ 24/23/31/joined in at 400 and did a 72"lap 400s all 68-70" except no 5 which I missed
Wed: 60-65 mins inc 4 circuits of one long steep hill followed by more winding slightly shallower descent.
Thu: 55min easy + hopping drills (am); circuits (pm)
Fri:40 easy (am); 55-60 easy/steady followed by 12 x30m flat out sprints off 20m run-up with walk back recoveries
Sat: 65mins inc 2 x 15 min tempo
T: 41 steady, track session (7 x 400, 5 x 300)<div align="left">
W: 1:06 steady, 6.1M easy<div align="left">
T: 44mins easy, 10M easy (inc 1 x 1200 of failed track session!)<div align="left">
F: 49mins easy, 48mins steady<div align="left">
S: 1:13 easy, 35mins easy<div align="left">
S: 20M in 2:19 (71mins at 10M) Actually felt pretty good - kept up 6:35's after leaving you but my legs did feel like jelly as soon as I stopped.<div align="left">
Total 106M - second highest of the year
M: 41mins, 45mins easy
T: 33mins, 4 x 1200 (300) in 3:43, 3:42, 3:45, 3:40
W: 10M for breakfast, 35mins steady pm
T: 38mins, 12 x 150m fast on grass (too much ice for intended 12 x 400 session and short of time)
F: 41mins steady, 40mins slow
S: 50mins easy, pm: paced a series of mile TTs - 7:41 (sub 8), 5:39 (sub 6) and 4:44 (sub 5, splitting in 74, 74, 73, 63). Very pleased with how that mile felt - no lactic at all, maybe even like 5km pace overall?
S: 20M easy to steady (70mins out, 67mins back)
Total 94 miles
I'm heading up to Liverpool on Wednesday via Derby for a midweek 5km - there are usually some pretty quick times in the December fixture.
Then 10km road in Ribble Valley 2 weeks today. Despite the miles and long runs, I'm starting to think that I could challenge my 32:04 track pb if conditions are good.
JEJ, I'll probably see you there, it would probably normally be an easy win for someone of your ability, but Neil Renualt has taken to doing them now and being a 2:18 marathon man is pretty high quality stuff. Part of me is still tempted to do the mile but I want my 16 minute 5KM and this might be the place to get the job done.
Tuesday - 10 x 3 minutes efforts on the promenade - on average covered approx half a mile per rep.
Thursday - 6 Miles in 39:27 (Grass) - felt good, ran well - very fast final KM.
Friday - 7 Miles in 49 minutes (Pier)
plus 1 extra mile, having 2 run to make it to the cinema forgetting I wasn't actually in Bournemouth.
Weekly Mileage: 23.75 Miles
Just knocked out a tough El Garouj winter period track session this morning.
6, 5, 4, 3, 2 minutes running all at 5KM target Pace
6 Minutes - 1750 Metres (50 metres short, v.annoyed - this felt very tough)
5 Minutes - 1450 Metres (50 Metres longer than target)
4 Minutes - 1150 Metres (50 Metres longer ' ')
3 Minutes - 850 Metres (50 Metres short)
2 Minutes - 600 Metres (bang on!)
The idea is to increase the distance and or drop the recoveries as I get more and more used to the session. I am going to try and knock out this session at least three times a month.
Overall through efforts I covered 6KM in 20 minutes which ain't too bad - try and drop it to sub 19 by the time I start racing 3000 Metres early track season.
I've decided I want a 4:39 mile this season and I'm not going to blow it by doing the same as last year by running lots of long road races and track races during the track season.
My last week
Mon: 1h50 steady
Tue: 40 easy - am; pm- 10 x 1k (100 jog in 50-60 secs) - times from 3'02 - 3'08 - slowing through session which was disappointing, followed by 2 person paarlauf - 400m legs each. I ended up doin 3 400m efforts in this paarlauf
Wed: 60-65 mins inc majority of run on hilly circuit as on Weds in previous weeks
Thu: am - 50-55 min easy/steady plus hopping drills; pm - circuits
Fri: am - 40easy; pm - 55 steady plus 12 x 30m flat out sprints off 20m run-up (walk back)
Sat: '5k' road effort - 15:58, '4k' - 12:56, '3k' - 9:10, followed by 10min round approx 1min circuit of sprint up short,steep hill, jog round rest of circuit ; after 2-2:30 rec, 10 min on same circuit but sprint on flat grassy stretch with rest of circuit run steady. Then Polish fartlek, 1min press ups, then 1min to get to 1500m start, 1min of straight leg abdominals, 1min to get to 200m start, 1min of squats, 1min of scissor running at 100m start, then a second lap of exercises before running 800m in 2:20. Finished with 5min 3man paarlauf w/200m legs.
Another week gone:
M: 45mins slow to work, 40mins easy
T: 35mins steady, 30mins easy
W: Derby midweek 5km. Couldn't leave London until after work Christmas lunch, arrived at race with minutes to spare and managed about 1km warm up and to pin on my race number. Quite how I got through the first km in 3:00 I'll never know, but my stomach started aching at 2km (6:06) and became quite painful at 3km. Managed to pick up slightly in the final km, but the damage was done and the best I could do was 15:48. Long warm down.
T: 80mins slow in Derby, 55mins steady in Wirral
F: 80mins offroad Wirral, 45mins Wirral
S: 70mins offroad Wirral, 45mins in Billericay, Essex
S: 1hr45 slow, mostly on thawing mud - still in Billericay
Total 96 miles
Can't be too disappointed with the 5km - I'm pretty sure that without 'washing maching stomach' I'd have broken 15:30 for the first time (road or track). As it was, I broke my road pb of 16:19 by some margin whilst running within 2s of my second best ever track time from June - although in those days I needed to lie down for a few minutes after running 15:46 - on Wednesday I felt that it was overall more like 8km pace.
Last Week -
Monday - 6, 5, 4, 3 , 2 minutes running at 5KM target Pace
- hard session, I didn't quite reach the mark on the 6 and 3 minute efforts but otherwise made it with time to spare.
6.2 Miles Total
Wednesday - Derby Midweek Races - 5KM - 17:18
I can't believe how big this race has become. Last summer I ran a 17:49 and came fourth and this time was expecting more or less the same. Then at the start, about thirty people charged off, so I went with the pace which felt v,hard but I just assumed I was feeling rough. Then I went through 1KM in 3:09 and cursed like a madman cos it was far too quick, I tried to slow it down to reach my targets of 3:23 KM's all round but after hitting 2KM in 6:36 and 3KM in 10:07, my initial effort caught up with me and I couldn't run a 3:25 final KM to reach my target of 16:59. And I was about 35th - really caught out by a standard of competition that I wasn't expecting. If I had not charged through the first KM I am confident I would have got a PB.
Thursday - 1600, 1200, 800, 200 Metre Efforts
1600 - 5:14, 1200 - 4:21, 800 - 2:29, 200 - 29:09. - 400 Metre recovery between each effort
My dad timed me on the 200 Metre effort and stopped the watch a while after I crossed the line - couldn't even concentrate for less than 30 seconds lol.
Got a bit carried away with the mile effort, but after the race I thought I ran well.
Friday - 6 Mile Hilly Run inc 3 ascents of Shaw Lane @ 7:13, 7:09, 7:15.
Felt v.strong on the hills - good cross country training.
Sunday - 16 x 45 seconds uphill
Hill right next to the holiday home was pretty handy.
Total Mileage: 29 Miles
Mon: 1h55 - 2h steady
Tue: am - 40 easy; pm - 1200s in 3:36-42 with 1' walk recovery. This was continuous for a total of 40mins. On the 7th, I faded to about 3:50, then missed out the first 400 of the following effort, doing just an 800m. The last effort, I was in between 850-900m when the whistle went for 40 mins. Followed by 5min 2 person fartlek with 200m efforts, jog across infield recovery
wed - 50-55 steady on hilly circuit, felt awful
Thu - Sun - nothing as ill with cold - went to join some friends for a warmup on the Saturday as I hadn't seen them in a while but just jogged around while they did the session.
Christmas week training
Mon: 2hr steady run
Tue: 60 min inc 4 loops of circuit with one steep hill and 1 steep descent, similar to usual wed pm run
Wed: 8 x '1km' woodland loop (1min rec) - times slow 3'12-3'16 but doing it on my own and heavy underfoot in parts
Thu: 55-60 steady
Fri : am - 40easy: pm - 60 easy/steady + 12x30m flat out sprints off approx 20m run-up (walk back)
Sat: 3 x '5km' road loop as part of Saturday session but really struggling & coughing, not as recovered from last week's cold as I thought. Times were 16'02, 16'14, 17'11 (!) - packed the session in after this loop
Looking back after saturday at the wed session the real reason for the slowness of that is a bit more obvious. Will try to run again tonight after good rest since Sat - county champs this weekend.
Two weeks to catch up with:
Monday 24/12 - 10M inc 10km tempo and 4 x hard ~200m hill sprints
T: 45mins easy
W: 41mins steady, 15mins steady - felt a virus coming on
T: 51mins easy, 45mins easy
F: 35mins easy, 30mins easy (feeling quite weak - decided not to race Ribble Valley 10km)
S: 42mins steady, 36mins with strides
S: 67mins steady (muddy and hilly), 45mins easy (back in London)
Total 70 miles
M: 78mins steady
T: 2hr22 steady, 50mins easy
W: 45mins easy, 60mins steady - cold clearing
T: 42mins steady, long warm up, 10 x 400 (200m in 45s recovery) - 69, 70, 71, 73, 70, 74, 71, 74, 73, 72 - felt the 27+ miles from Tuesday in my legs!
F: 49mins steady, 36mins easy
S: 30mins steady, 10M inc Middlesex XC champs at perceived marathon effort - course was very boggy and quite hilly - the only firm ground was gravel where it was difficult to find any rhythm as I was in 12mm spikes - which were barely enough for the muddy areas. Ended up putting in little more than steady run effort after the first third of the race - it seemed like 80% effort equated to 95% of what would have been race pace. Not my type of course! Long warm up and warm down.
S: 1hr 45 easy to steady (felt tired from 60mins in), 30mins easy to be completed
Total probably 115 miles after pm recovery run
Late posting for last week
Mon: 1h30 steady
Tue: 1k - 2'57 (4'rec) 2x500 in 1'23 (2'rec) 4x 45" efforts (1' rec) some 80m sprints to finish - Still feeling slightly breathless from cold
Wed: 40-45 min inc loops of hilly course as usual on wed eve
Thu: circuits
Fri: rest (struggling to recover from hard circuits)
Sat: poor 3rd place at Merseyside XC - a long way off first 2. Maybe still affected by cold, can't say for sure.
Here's my week:
Mon: 1hr steady - would have been long run but having raced badly on Saturday, taking clear that I'm clear of cold.
Tue: 1600 (200 jog in 90") 1200 (200 in 90") 800 (200 in 90")400 - then a 5min recovery before repeating the set. Fell away badly in the second set as fitter training partner ran the legs off me 1st set : 4'47, 3'36, 2'22, 67" 2nd set : 4'58, 3'11 (1k, dropped out to get more recovery) 2'28, 69"
Wed: 1hr steady
Thu: am - 50min easy/steady + hopping drills; pm - circuits
Fri: 55-60 min steady + 10 x 30m approx sprints off approx 20m run up (walk back)
Sat: Fitness testing - 15 min continuous run - 4,920m run - improvement on previous effort 12 or 13 weeks ago but not by the amount I wanted. 25m hops on each leg - 11 1/2 hops both legs - improvement. 40yd sprint test - 5.6secs - got worse (!) flexibility test - sit and reach beyond toes - succeeded. Muscular endurance tests - 1min each - 49 press ups, 36 straight leg abdominals, 51 squat thrusts- good improvement except straight leg abdominals. Succeeded in clearing my own height in the standing broad jump. Height 1'82m/6ft, Weight 10st 5lb/65.5kg
Followed the fitness test with a 15min paarlauf-style relay - 3 man teams (so strictly a treilauf) 200m legs each.
My week:
M: 40mins steady, 36mins easy
T: 35mins easy/steady, 4M w/u, won 2.9M low key mob match (twisty but flat) in 15:10 but first lap 4:46 by which time I'd pulled a significant lead and slowed for the second two, 4M inc 2M at MP home
W: 40mins steady, 60mins steady
T: 42mins steady, Track session of continuous 8km, running 300m fast (avg 56s) followed by 100m slow (avg 28s).
F: 50mins steady, 35mins steady
S: Joined regional marathon squad at Lee Valley. Session was 6 x 6.5mins along towpath. Ran fairly even legs of 1.23M, give or take a few metres which equates to somewhere between 10km and HM pace - quite good given lose gravel surface. Followed with Q&A with Lucy Hasell and some stuff on Pilates with Joe Mills. Also spotted your sister in attendance, HC. pm: 40mins easy
S: 2hr 32 easy (out), to steady (back). Pretty strong wind made first half easy. Only maintained pace on the way home but that required quite a lot more effort. Covered only 21 - 22 miles as a little tired from the week. Possible 30 - 35mins easy later.
Total 106+ miles, depending on whether I run later.
Starting to get used to the volume and reintroduce the quality to good effect.
We're easy to spot - it's not the most common surname around! Heard it was quite a good day.
Hello again
Just trawled my way through the thread since my last posting on 29/08/2007. Good to see you all making good progress with the racing and training.
I got a surprise call from the hospital last week - I've got a date for my knee op. It's this Thursday (17th Jan) - talk about gobsmacked, what with all problems of the past few months, I was anticipating mid March. So with luck I could be back to easy running in 6-8 weeks
Next step is to plan a rehab course of stretching, strengthening and core stability.
Good to see you back Tom, nice to hear some good news. It's quiet in here at the moment, I'm late posting my week's training and I'm still first to do it:
Mon: 2hrs steady
Tue: am - 40 easy ; pm - 2400 (90 secs), 2000 (90"), 1600 - followed by 5min recovery then repeat the set. Times for each set 7'30/6'06/4'59 then 7'48/6'27/5'02 - this is a brutally tough session. I didn't think I started too quickly but still could not hold the pace
Wed: Gym induction + short weights session afterwards (no evening run as out for a friend's birthday and not possible to fit it in between work and the meal)
Thu: am - 50 easy/steady + hopping drills; pm -circuits
Fri: am - 40 easy; pm - 50 easy/steady + 20 x 5sec hill sprints
Sat: '5k' /'4k'/'3k' road reps in 15:40/13:13/9:14 - first one was a bit fast but not bad on a windy day. 10 mins uphill sprints with jog recoveries round circuit inc one short,steep hill. 10mins on same circuit but with sprint on a flat, grassy stretch. Strength exercises inc press-ups, leapfrogs etc. Last activity was a 15min 4-man continuous relay round a small copse where the efforts were about 1min long.
Have also been doing abdominal exercises many evenings afterrunning to work on weakness in that area, that will be a continual part of my training over coming months but won't be mentioned specifically each time.
HC - sorry, I was planning to wash my hair that day
Will you be switching your allegiance to a Southern County too?
Hi Tom - good to hear from you again.
My training from last week:
M: 2 x 35mins easy
T: 40mins slow, pm - 2 x (1600, 1200, 800) - stealing your session from last week, HC. Windy night, averaged about 76s per lap apart from second 1600 where I drifted to 5:11.
W: 55mins steady, 35mins easy
T: 40mins steady to fast, pm - 2M @ target MP + 5 x 200m in 29 - 30s
F: 35mins easy - marked my 365th consecutive day of running. Felt tired!
S: 5M steady
S: Fred Hughes 10. (Very long warm-up), made a good start, averaging 5:20 per mile for the first 3, but slipped in the mud soon afterwards when attempting to jump over some flood water. Pulled top of hamstring / glute and limped home slowly.
Fortunately there seems to be no lasting damage to the hamstring and I managed a solid tempo session on Tuesday without any soreness.
You dropped the 400 at the end of the set on that session JEJ. Yours is a soft version!
No plan to change county. Running the Southerns in preference to the Northerns in order to score for club, but I like representing my home county in the inter-counties so will not change.
Last week's training
Mon: am - weights; pm - 60mins predominantly round laps of steep, hilly circuit
Tue: am - 40 easy; pm - 2 x 5k (400 jog in 3') 15'41, 16'05
Wed: 65 easy/steady
Thu: 50 steady
Fri: 45 easy inc several strides
Sat: Southern XC champs went from mid -20s on first lap to 34th by finish but a surprise team bronze partly made up for a disappointing individual effort.
M: 40mins easy (nursing sore hamstring)
T: 38mins just under 6min miles, pm, long w/u, 10km tempo (with company) in 34:20 (17:20, 17:00), warm down
W: 42mins easy to steady, 40+mins easy
T: 42mins easy to steady, warm up, 12km tempo (alone) in 41:30 (17:30, 17:15, 6:45), warm down
F: 41mins steady, 35+mins easy
S: 30mins steady, 60mins xc inc 30mins hardish in spikes
S: 2hr 38 slow (longest time on feet run of the campaign)
98+ miles
Liking that 2 x 5km session, HC - I'm working up to 25km tempo / progression runs at the moment, but was toying with something like 3 x 3km @ threshold as an alternative. Strangely although setting off at 3:30 / km, I can only seem to get into a rhythm at around 3:25's.
Mon: am - weights; pm - 1hr mostly on steep hilly circuit
Tue: 40 easy (am); pm- 6x1k (100m walk in 1') 3'01, 3'01; 3'00; 2'59; 3'00; 2'56
Wed: 1h52 steady
Thu: am - 50easy/steady + hopping drills; pm - circuits
Fri: am- 40 easy; pm - 50 easy/steady + 15 x 10 sec flat out hill efforts
Sat: '12k' road loop (actually a lot shorter, prob less than 11) in 36'02, followed by strength exercises, then 10 min hard, steady running round figure of 8 circuit including one short, steep hill, then 5mins round shorter circuit, sprinting up hill, jogging the rest. Then more exercises for strength. Finished with a further 10 min figure of 8.
M: 34mins steady, pm: 9M slow
T: 34mins steady, pm: w/u, 10km tempo in 34:10 (about 17:15 split), long w/d
W: 34mins easy, pm: 20-25mins slow
T: 4M meant to be easy but ended up fast due to crazy thunder storm, pm: 6 x 300m fastish (untimed, but very winds so I'd imagine very slow!)
F: <30mins easy am, pm: rest (planned rest day in anticipation of HM on Sunday)
S: 33mins easy am, pm: decided not to race tomorrow due to forecast 30mph wind - ran 45mins tempo instead
S: 2hr50, slow starting, fast finishing. Will probably be my longest training run of the winter in terms of time-on-feet, but only covered 24-25 miles. Felt strong at the end.
Total 85 - 90 miles
M: 35mins easy, 40mins slow
T: 34mins steady, 13M with 15km tempo in 52mins - very windy. Was meant to be 10M but suffered with stomach issues and could hold on no longer...!
W: 34mins steady, pm unscheduled rest after getting close to fainting after presenting in a burning hot room for 3 hours in the afternoon. Took it easy as a precaution, but seemed to be fine.
T: 33mins steady / fast, pm 7M with 6 x 300m (100) fast - working down from 52 to 45s
F: 24mins steady (REST!)
S: 32mins steady with strides
S: Wokingham HM, 12th in 70:54. Started out slow (5:30's) before dropping in a 5:12 to catch up with a group containing Liz Y. Ran alongside just inside 5:20 pace for the bulk of the race. Hit PB at 5M (26:57 - not exactly a hard one!), 10M (53:52 - which is another 5M PB) and HM. Was good to finish feeling strong and felt I had a few more miles in me at the same pace. pm: 35mins steady, feeling good.
Total 80 - 85M
M: am - weights; pm - 60 mins steady on hilly circuit
T: am - 40easy; pm - 4x1600 (200 jog in 90") 4'48, 4'53, 5'04, 5'08 - ouch, one of the worst sessions I've ever run. went out too quick in windy conditions. The one thing you can say is that I finished it. V. silly of me to misjudge it that poorly.
W: 1h55 steady
Th: am - 50-55 easy; pm - circuits
F: am - 40 easy; pm - 15 x 15 sec hill efforts (walk back recovery) with long w/u and w/d
S: '4k' run, '4k' run, '3k'run on roads in 13'28, 13'18, 9'05, then strength exercises, then two sets of 'figure 8's' loops avoiding the 1 hill on the loop to concentrate on quality, first one for 10min continuous, 2nd for 8mins continuous. Finished with 'Polish fartlek'. Two laps of exercises every 100m on the track (press-ups, abdominals, scissor running, squat jumps) with slow jog between, Followed by 800m in 2'18.
Is that a PB for the half or not JEJ, what is your HM Pb?