Morning.
Lyrics -
I wrote you a letter
To make myself feel better
That is beautiful Donaldo - thanks for the photo. Has your knee settled a bit?
Isn't the point of doing the short intervals to run faster than 10k pace Hazel? I don't do any speed work myself (too decrepit) so it's a genuine question.
Enjoy the seaside run Poppy.
Thanks for the morning smile OH (the mental picture of you promenading through Berne in your budgie smugglers) What: short and easy
Why: taper
Last hard: thinking of shivering on the start line in my vest and shorts in just over a week
Last rest: 27/11
If you think you can or you think you can't you're probably right.
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Comments
Lyrics: no
Great pic, Don!
And not sure about the mental pic of OH!
Re faster reps, I think the speed depends on a number of factors: they will be slower at the start of a cycle of speed work and also will be usually done on tired legs whilst in a race they should be fresher. If my niggles ever permit me to get back to speed work I will be aiming to eventually run each rep at faster than race pace, but this will be something to build towards.
What: short and easy
Why: sensible head as trying to build slowly
Speed work short distance in early season based on effort. If the rep is shorter than 2 mins we are looking at mile to 5km pace if a min or shorter then all in to mile pace.
2 to 6 mins 5km
Dont do 10km pace intervals unless the rep is about 2 miles.
What: run and gym PM
Why: easy Friday
Last hard: yesterday
Last Rest: 31st October
Lyrics: no
LmH - the weather comment is more on us Southerners tbh. Two flakes of snow in the home counties and the rail network shuts down and we start stockpiling tins of soup...
Gobi - Might see you at Bramley. Doing the 20, although is just after #1 daughters 21st, so that may be the designated 'birthday weekend'
Hazel - Good session. To jump in on LmH's question, I agree with points Ale has made but also on target race distance. Training for 1500-5k, then a lot of the reps will be shorter (up to 400s) at mile pace or faster, with 800-1k reps around 3-5k pace. As Ale said you build towards those faster splits.
Training for marathons, I err towards 600-2k reps at 5k pace although this 'pace' changes as you go through the cycle (5k pace today is probably slower than 5k pace next month). I still do some 100s and 200s mara training but more for form/technique than pace specific.
What - easy run
Why - XC County Champs tomorrow
Last Rest - December
Last hard - 01/01
lyric - possibly
Hazel - I can't even hit MP in training apart from the odd mile towards the end of the taper if I'm lucky.
Just back from walking Grace - it's cold out there! Have wrapped up (though not to Alehouse's standard) and will be heading out shortly.
Last hard: yesterday's intervals!
Good to see you Emz! I take it you are going to SA! Spent much of yesterday watching SA v Pakistan and it looked warm!
What: short run done and dusted and yes, with two pairs of bottoms and four tops.
Why: train heavy, race light, protect muscles, keep warm, it was cold etc.
Interesting thinking about "speed" work. I remember Birkmyre many years ago correcting someone when they talked about "intervals" as that was always considered the rest, or interval, between reps. In that case I like intervals.
Get changed and head to town on the tram for more birthday shopping: twins are 29 on Sunday.
Oh yes, em - please join me Yes, it's on her YouTube channel. We're on day 3 now (January 1 was just a brief introductory v-log) but you can start whenever. First session nearly put me off as it's 49 mins but she does explain a lot and it is actually quite relaxing to just close the eyes and go with the flow. I was surprised how quickly the time passed. I simply love the way she makes yoga accessible for all. Some of the classes I did can be quite daunting with hardcore uber-bendy instructors who think everyone has to contort their bodies in the same way. The "find what feels good mantra" makes so much more sense.
Where are you off to? 33 degrees sounds about the right temperature for me
Hazel: well done getting those intervals out of the way on a less than ideal route it seems. 180 degree turns aren't exactly conducive to fast running
Good luck for the champs tomorrow, Dustin.
OH: Would have loved to see you strutting your stuff in your budgie smugglers walking through Berne
LMH: Hope it warms up a bit as you run.
Less cold here today but it's wet and windy again. Conscious decision that today is a non-running day. Must not get back to old (bad) habits that led to injury.
What: Day 3 of my yoga challenge done + core strength at the gym planned for lunchtime
Why: injury proofing these old bones
Last hard: sleeping
Last rest: 21/12
Lyrics: no
Yesterday's were Work Hard, Depeche Mode
I envy you the warmth emzap.
Hope the shopping trip is fruitful Alehouse.
Are you racing and team managing at the County Champs Dustin?
Lyrics so familiar
Benjy enjoy the run and JV
Chick well done on the yoga challenge - I meant to look at that
Alehouse, blimey that sounds cold!! I don't have so much to wear for later...
Emzap I may try catch up with you and chick on day 4!
LMH I am worried I am not up to alehouse standard now..
Hi Hazelnut and welcome!!
Dustin enjoy the xctry, I am not taking part tomorrow
What: rest day so 2 miles later
why: year 3
last hard: yesterday am and looking after speedy reggie all day!!!
Last rest: 31/12/16
Me and OH are going to do 12 miles off road tomorrow oh dear!!
Marshalling at park run first
have a great weekend all
I'll get round but nowhere near speeds of the last two winters - the knee is better everyday and I'll certainly not hang about, but plan on enjoying it.
Ale - Are you going to be at the Nationals in Feb (Leeds)?
Wish I was doing some XC tomorrow too, Dustin, I am missing it. With weekend commitments, my next XC race is 2nd Feb I think. Good luck this weekend.
Rest day today, my knee needs it.
Hazel: Nice mileage;-)
LMH: You and me both wrapped up it took 3 miles till I could feel I had fingers and toes!
What: 5 miles
Why: Because I can no better reason
Last hard: The cold -4 at home -1 at the seaside
Lyrics: Yes
A faster run well it would be with the cold and it is flat not like at home;-)
Miles makes smiles.
Progression
Dustin, have a good one, I miss the XC chaps and the XC races too
working from home today so was able to get out for a shade under 6 miles at lunch time, was still very cold, also got signed off by the surgeon today form my hand, which is good news.
Helping out with pacing at parkrun tomorrow, and helping a new pacer on 27 mins
Take care all
Hope you are all well.
AH: Happy belated birthday for Wednesday.
Nothing today as had an exam, but hope to do Woodbank parkrun tomorrow so alarm has been set.