Howdy, Stranger!
Categories
Options
Tuesday 10th Session
Morning all
What : Nothing
Why : Cant face it at the mo
Will
What : Nothing
Why : Cant face it at the mo
Will
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
What: 3 or 4 miles steady.
Why: Recovering from injury.
Last hard: The weekend!
Last rest: Yesterday.
What: 10 mile club run at nearly 10 mile race pace
Why: because they do me good
Last rest: yesterday
Last hard: Sunday
What: 10 miler to the office ... into wind ... face is one big chill blain
Why: Thought it would be a good idea last night and left the car at work ...
Last rest: yesterday
Last hard : Sunday
Hope everyone else has a good one !
Mr C, that's some start to the day! Well done Fat face too, I'll struggle to keep up with you in Helby at this rate.
What: 4/5 miles recovery.
Why: Club session last night.
Last hard: Mon
Last rest: Sat
Will, take care.
Having seen your report and time from the Glaxo 10k, I doubt you'll struggle to keep up. That was a mighty impressive improvement for a 10K. Nice one.
What : hopefully some intervals or hill reps
Why : Usual Tuesday session
Rest : Friday
Hard : Sunday
Why: It's Tuesday again.
Last hard run: Sunday
Last rest day: Yesterday (although some maniac at the gym had turned up the sauna to max, it was 105 celsius!!!! So it was hard work just breathing in that stupidly hot wooden box).
What: probably nothing depends how I feel later
Why: coz I've got the bloody flu
Too depressed to say anymore
Why: Marathon Schedule Says So!
Will probably do it on the treadmill as I am a wimp and don't like this cold weather
Why: Bit more interesting than '8 miles Easy', also gets my turnover up & ready for tommorow nights track sesh...
Last Hard run: Sunday.
Last Rest day: Yesterday technically, although I still did 1/2 hour on the bike for me aching knees!
Cheers all,
PS Drew, did you get my post on Saturdays training thread mate?
What: 5 x 6mins with 2 min rest.
Why: Tuesday night speed session to which I am not looking forward to as it was our company doo last night.
Last hard: Sunday; XC race
Last rest: Monday
Why: still low impact on the knee and its club night
last rest: sat
last hard: yesterday
Put my knee through a fairly tough interval style session on the elliptical machine at gym last night 8x3min hard/2min recovery. Work rate swung by 75% and WHR raised by 20%pts/interval before recovery finishing at 93%WHR. Probably only helps muscles used on hills but at least it felt hard work. About the best way i could increase force through the knee without impact. No real reaction put still not convinced 100% so will stay off running for another few days.
Why: because it's tuesday
Last hard run:????
Last Rest day:yesterday
Going to try and up the training levels to add in a few longer runs at weekends.
What - 6-7 miles with efforts
Why - training programme says so
Last hard run - Last week
Last rest - Saturday
What: Hmmm.... join club, perhaps, if brave. Then let them grind me into the dirt with some insane session.
Why: I'll get back to you on that one. Maybe I'd just like a club vest...
Rest: Yesterday.
Hard: Sunday's race.
Cold, innit? The comforting whirr of the treadmill beckons..... :-)
What: Walk dog (yes, on sticks) and 750m swim, (cause it's an Everything Counts Double Day). First 250 felt good.
Dog goes back to her owners tonight. Sigh.
Go for a run for me, please? Cause I can't, please? It's got to get better if your keep going.
Lanny, hopes your feeling better.
why: as scheduled. Not that I'm looking forward to it in this weather
last hard day: Fri
last long day: Sun
last rest day: Mon
need more of the latter....
Tuesday is now speedwork day, so today was either a very fast 5km or 10k bursts of effort.
What: 1km warm up followed by:
100m fast 2 mins recovery
200m fast 2 mins recovery
300m fast 2 mins recovery
400m fast 2 mins recovery
500m fast 2 mins recovery
600m fast 2 mins recovery
500m fast 2 mins recovery
400m fast 2 mins recovery
300m fast 2 mins recovery
200m sprint 2 mins recovery
100m sprint 2 mins recovery
1km warm down.
Why: wanted some fun, and spray the others next to me on the treadmill with my sweat.
Last Hard:Today
Last Rest: Saturday
c u 2 morrow
me, I'm cold and shattered after a killer lunchtime with Frank.
what: another Horwill Variable Pace 10K -
alternating 400m @ 5K pace and 400m @ marathon pace up to 10K total - alright, so I took a 90 second jog recovery about 2/3 of the way through, but at least that's better than last time - total time for the 10K was 37:35.
why: it's a horrible session but I figure it's got to be worth the pain - it had better be! what is it about this work-out that makes it so much harder than it looks on paper? or am I just a wimp?
last rest: yesterday
last hard day: Sunday
may all your days be happy and bright and may all your injuries come right.
why: I am having an easy week this week, and a cold might be starting.
last hard: Saturday
last rest: Monday
you're not a wimp! Getting through the 10K in 37:35 with only a 90 sec break is flying. The last time I did this one I took a 5 minute break after 18 laps and still only just got under 38 mins (37:57) for the 10K.
IMHO it is one of the hardest sessions around but I have no doubt that it works wonders!?!?!?
For sure Frank is reading this thread and crying with laughter everytime we (you, me Drew + anyone else daft enough to get drawn into this madness) report our experiences with his sessions ;-)
It's now 8 o' clock, and strangely enough no more enticing for a run than it was earlier plus it's dark, but I've got to go now I've posted back on here, or I'll be the forum wimp of the day.
Have read up on the internet and decided the cold air brought on mild exercise induced asthma at the club session last night, that's my excuse for wheezing away at the back of the pack anyway and I'm sticking to it! So will try adding to my already fashionable evening running ensemble by wrapping headband around my mouth, apparently it helps moisturise the air you breathe?? Good job it's dark eh.
Achilles, I'm sure the 10k pace session will pay dividends if we consistently do it!
KK, read your post on Sunday. Good to see you're still doing the weights. I've cut mine back a little bit, doing 2 sessions per week, when I've got time. Tend to use the stripping routine for upper body and normal reps for legs. Session takes about 60 minutes maximum. You'll just have to make sure that you don't bulk up too much.
Q1) Whats the goal? To cut back your 10k times?
Q2) How are your easy runs feeling? Sounds like a dumb question, but I find hen I'm acttually getting somewhere with my speedwork, my 'no effort speed' gets faster & faster!..
Q3) Are you finding it enjoyable overall, y'know, in a kind of flogging yourself with a sharp stick kinda way...
Drew- Different topic now, but as you might remember, it was too hot in the US when I tried to break 37:00 for 10k, but I thought I'd give it another crack, post this XC season. Since your the HR expert I thought I'd ask, if I can run 4 miles (after 2 miles steady warmup) @ 5:52/mile pace, at approx. 82% Heart rate reserve, does that equal a good 10k time coming up?
Cheers ears
KK
Did 4 miles recovery and it was actually quite atmospheric in the moonlight, fabulous starry night, just wish that owl hadn't hooted just as I ran past the grave yard.
Q1 - goal is this little race in April that starts in Blackheath and goes to Buckingham Palace, do you know it?;
Q2 - Frank's recommendation for recovery pace is a lot quicker than most people's like by about a minute, so no they don't feel that easy just yet, though they are very short (5 miles in 35 mins. approx.);
Q3 - actually yes, I'm finding it good fun, a) because I find the slow plodding runs recommended by most schedules pretty boring, and b) because it's very challenging to do so many relatively tough work-outs in a week and it's always more fun to stretch the limits of what you can do rather than stick with what you know you can cope with.