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Wednesday 17th January 2007
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I can hardly keep up with this thread at the moment - it's amazing.
Great interval session Micksta.
What :- 12 x 800m each in 3 min on tready (16kmh), 3 min jog recovery (10-12 kmh) in between
Why :- marathon training speedwork
I was pleased with the session, reaching 10 reps of yasso 800s at this pace is my normal marathon fitness level, so doing 12 shows progress and only the last 2 felt tough. I know treadies and tracks are different, but this session had me at 90% of working heart rate for the last 6 reps which is about right, and I find my heart rate outside and on the tready for the same running speed are about the same.
Imski, great video. Some of the antics were hilarious.
Treadmill, have you recovered after your Ronnie Corbet incident? (He fell off the treadmill when filming the video for Is this the way to Amarillo)
NG, I would add my comments as follows:
1. 85% WHR is a reasonable figure for a tempo run + or - 3% (depending on how you are feeling and conditions) For your first one I'd probably do a 2 mile warm up, 4 miles tempo and 1 mile warm down.
2. Short term the plan looks ok. Longer term depends on what new goals you set yourself.
3. IMO a Max HR test should only be done when you are completely recovered from your HM, maybe two weeks after it. Bit pointless doing it beforehand as you'll probably be a bit tired from your training and unable to produce maximum effort.
Today's session:
What: 14.22 miles steady
Why: schedule says so and despite not wanting to do it tonight because I felt really tired managed to run it 4 seconds faster than last week, but it felt a lot harder, probably due to the wind. Feeling really drained tonight though. Early night I think.
Last hard: yesterday's tempo session felt quite hard, which may explain why I feel a bit drained tonight.
Imski - Thanks for repeating the link. If you enjoy that sort of thing, come to Devon & enter the Grizzly! The bog is longer & deeper than that...
What: Club run, just under 7 miles
Why: Wednesday
Chairman took the group I was in, so pace more sedate than last week.
Longish run planned for tomorrow.
1:46, 1:48, 1:46, 1:48, 1:47, 1:47, 1:46, 1:47, 1:48, 1:45, 1:50, 1:50, 1:49, 1:48, 1:52, 1:43.
There was a 1 mile warm up before these setsand a 1.65 mile warmdown to finish.
So quite consistent reps. Again, I felt mostly quite strong during this and had two faster runners to keep up close to the whole time. Just decided to try to take the majority quite hard, but a few of the 1:50's show that I started to tire near the end. The last 1:43 was a good rep and when I broke away in the last 400m at a hard speed I didn't think the others would keep up, if they tried to retalliate - however one did, and zipped on past me to the finish! (he must have got about a 1:39).
It's competition like that which I need and really like if I'm to get good results from club sessions.
Album: Nope
Artist: Nope
Artist's dad: I'm sure I've heard the name, but I can't remember in what context.
Oh, dear, I really am stuck in a musical timewarp
TmR, there was definitely some uptilting of the inclines on that loop tonight. I didn't find it as easy as last week either, and wouldn't have liked to go on and do another 6 miles like I did then.
Suppose it means I haven't peaked too early for Brass Monkey
On another musical line, alternative lyrics expand to "please don't wake me. please don't shake., I'm far away....I'm only dreaming.
Stuart G, thats a very impressive session. That, plus the double you did (either yesterday or possibly Monday) is a typical response to a perceived disappointing race on Sunday. A subconscoius response to prove that you can really do it. Great running!
Not overdoing it, but doing what I should be.