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Sub 3:15 FLM 2006
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I've just got back from my long run, 2 hours and 7 mins @ 127 Ave HR. 3 minutes of stretching during the run so i guese that the HR would be the same as yours Milligan ........... we must be doing something right.
Jen, I have a terreble time fitting training in with life. I just try and get up early where i can and get it done before the family wakes. Yes, it does mean getting up at 4 some mornings.
The other problem I have with morning running (apart from being asleep) is that I physically can't run on an empty stomach, but have to leave at least 3 hours between eating anything and running. Argh.
How do the rest of you manage it, especially now that we're all looking at (presumably) higher mileage and there's still only 24 hours in the day?
I'm going to follow P & D, will read up on it during my week away next week but my basic framework last year:
Sun - Long run
Mon - Recovery run
Tue - Interval/tempo + recovery (double)
Wed - Weights/cross train + mid long run
Thu - Easy run
Fri - Easy run + intervals (double)
Sat - Rest
My three/stretch to four times a week looks positively slothful.
My maximum weekly mileage last year was 40, and then only twice.
PM. I was going to suggest I join you for a cpouple of runs but no way at 4am! Thats dedication beyond me.
I haven't seen these schedules but,
Typical week; Weights and stretches every morning app. 15/20mins (strengthening?)
Mon 7-8M trail
Tues 12-15M Road, Easy pace 8mM
Wed 6-8M Tempo 6.5mM
Thurs Club. Hills/Fartlek 5-7M
Fri 5M Easy
Sat 8-10M Pace 7/7.5mM
Sun Up to 12M Easy
I usually have a rest day which will be Friday or Sunday depends on how I feel. Typical weekly distance 45/55+
I'll be joining PM for XC in November and will try to build more speed into some of the shorter runs before then. Increase the longer runs out to 20/22M Dec/Jan/Feb with some Half Marathons Feb/Mar target time 1h.25/30m. Max weekly mileage 65/70.(I used to train very high mileage years ago 110/125M per week)
I run at any time of day morning or evening before breakfast if morning.
Happy to hear any suggestions or comments.
Great week end sailing dinghy's on the east coast but Quads really stiff from hiking out! Funny how different sports catch you out.
Run well!
I agree entirely with PM that the surest ways of getting in the longish midweek runs is to get up early. I find that even with the best of intentions by the time I've done a day's work that it's all too easy to feel defeated at the thought of 12 - 14 miles.
Maybe you could just have a couple of gels in the morning instead of a full breakfast before you run Jennie - you'd get the available carbs but not the bulk to digest
I also agree with NT that you have to be flexible in regard to club stuff and not get stuck in the mid week flogging if instead you really need to be getting in some steady miles. That could be a good way of getting it done Jen - find a like minded soul and meet up early on club night and go for a medium long run in company.
I do tend to do my long runs early, 6/7ish on a Sunday morning or on a Monday evening. It is an exeption rather than the rule that I'll get out of bed at 4 to hit the road at 4.30 for a 3 hour run.
I might try and do the round the town this Thurs.
looking forward to meeting you at the next Chiltern league in Nov. I see we're sitting pretty in 3rd place above prestigious clubs like Windsor Slough and Eton, Luton, Harrow and even bedford AC.
Bring em on!
Night all.
And I have thought about finding a training partner. I had one last year but in the year I was away he has sped up to a 3:06 marathon so now I can't see myself keeping up! But I'll suggest meeting up with him after work once a week and doing a medium long run, if he doesn't mind slowing down a tad!
I have found that as long as I do one long run a week (14-20miles) I am ready both physically and mentally for the race. The other miles are made up of quality speed work, tempo runs and the odd easy run of no more than 6-7miles. It's your race, your job and your life so don't be tempted to do everything the way somebody else has.
However one final point about morning runs, out of necessity I run at all times of the day, so don't have a problem (mental of otherwise)with a race start at any time of day.
Graham, like the idea of running home. I used to drive into Soho for 7am beating the traffic, then run Hyde or Regents Park, shower and breakfast before the office opened. Few strange looks running through Berwick St at 7am though.
PM. I'll try and catch you tonight as, sods law, I can't make Thursday this week.
Run well, run long.
I'm back on the thread after a couple of hectic months at work !
Am training and getting back top my best (the past 18 months have been busy workwise, so didn't do as much training as I wanted) so looking forward to a good training and hopefully breaking that sub 3-15 barrier
As always, I'm also looking forward to the banter on this thread !!
Bye for now
Do you only run one morning per week?
That could be a great plan!
I'm actually having a couple of weeks off after doing the Chicago mara so that will have to wait.
Have taken the first step to a more dedicated schedule with my first ever recovery run yesterday - 45 minutes very easy after a hard track session the night before. I alsways thought that a recovery rest would be more useful than a recovery run.
I must say it was one of the most uncomfortable runs ever. A strange pace, tingly legs, rain, and all of a sudden the Mall sees a long, long way away.
Ah well.
Poacher - you and me both mate - perfectly achievable, although this year I'll be trying to get to 30-35 miles, perhaps up to 40 once the long runs get longer.
Wih two young kids I am often awake about 6am, as this morning, and think why don't I go running. Answer - cos I really cant be bothered! Need motivation methinks.
See you all.
Supposed to do about 10 this evening but still have a touch of a cold so settled for a steady 5 (which Pete Pfitzinger says ought to be a recovery 5 - but I got bored)Hopefully I'll be able to do a gentle 10 tomorrow after work. Like pzzaman I'm also really guaging time on my feet rather than strict measurement of distance covered. I reckon if I can accumulate enough time each week in the right heart rate zones,that I'll get fitter and faster over time
I'm re-assessing mine.
I don't think I did enough 10k & HM racing, nor were my 21 milers pushed hard enough.
Welcome to Friday.
Took my own advice and ran an easy half hour before club run last night. Unfortunately then picked group running at 7.45 which in hindsight was a little quick for my first 10+ miler for a long time. But it was easier to have people to talk to for the last few miles - I might do it every couple of weeks, and the other club runs go a bit quicker.
It's hammering down here now - definitely a rest day!! (and pub later)
Have a good day all.
motivation seems to be at a all time low, I have no energy and cant be bothered.
I have only managed a couple of runs a week since the GNR although I did a 5k race on wednesday with a 10 second PB on last year of 20:40.
Todays treadmill interval session was halved as I only managed 28 mins which included 1 two mile warm up
must force myself out !!!!!!!!!!!!
I did 1hr 28 mins this evening in the lashing rain and for the first 3 miles felt like I was running through the shallow end of a swimming pool.
For me I'm sure that I need to make sure I pay more particular attention to the basics of adequate rest and proper nutrition and hydration as I begin to train hard while holding down a busy job all winter. I need to carefully plan my meals and snacks and get myself off to bed in good time.
By the end of the easy week I find I'm really up for going hard again. Even when I'm feeling great in training and don't want to cut the miles I still take these easy weeks because without them I know I'll overdo it.
Great points re proper nutrition, hydration and sleep. It's just a shame that bad food tastes so yummy and late nights out are such good fun! It's hard to stay focussed all the time. I think reading everyone's comments on here is going to be a big boost for my motivation for London!
It is hard to keep the motivation up these days though, when every time you go out running it seems to be dark and drizzly...
Jen M. Much debate on the Daily Training Thread regards the perceived benefit of a rest day. Partly catalysed by Barnsleyrunner (Mara 2:42) just reporting that his last full day of no running was over a year ago. My PB was 28 days, but I'm no slave to the goal. You don't need more than 1 per week.
Sniffles: no excuse, but a dose of 'flu is.
Hellish day: that's surely the best excuse to go for a run!
Tired?: Ditto.
Niggles: You'll get over them. But that's not the same as injuries.
18 miler?: I know a forumite who took her times down from 3:28 to 3:14 to 3:06 by making sure that she did a second run if she had only done 18 miles in the morning.