Howdy, Stranger!
Categories
Options
Overdone it?
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
But yes, 2x17s in 5 days is one to rightfully be cautious on!
Legs feel very good today after a very comfortable 12 last night.
For a second i read that as 5MILES at HMP, then the next 5MILES at 10k pace
Yes David, obviously you will improve fast at your stage so need to regularly adjust paces.
5 miles at hmp then 5 at 10kp, id call that a race i think!
All this trampling over friends and loved ones to catch a sniff of a celebrity. I dunno.
I still have a heavy annoying head cold so my lunch run yesterday was about doing as little as possible without leaving me a mountain to climb for the rest of the week. Even then I am very close to calling 'cut back week!'. Today was a steady 10k which felt marginally better so maybe I won't have to curtail things and will do some hill reps later.
I would be happy with 4m threshold in most training weeks mileages with a parkrun at the weekend for fun as my two bits of quality in a week. Good run therefore David! Fast session from DT too. That's 1.21 half pace
Thumbs up on the miles Mace.
0-9-9-10 for me so far this week.
Well i think 3 of the 10 were at hmp, 4 were at 10kp and other 3 around threshold which was about right for the plan which was to work hmp-10kp.
easy 4 before dark for today.
Yesterday morning, my legs knew they'd done 12 Weds evening. That's the difference between somebody who has trained consistently and somebody who's trying to catch up. Having said that, they felt a darn sight better than they did the morning after a Sunday 13 some 10 days previous.
My knee still isn't right though and i'm hobbling a bit at the start of a run, then it seems to warm up and be ok. It's no worse but still there. Can't really afford to have any time off though so i'm hoping it will go away. I was hoping for 55-60 this week but i think i'll rest now until LR on Sunday .... maybe just a tiddly one tomorrow morning to take my streak to 15 days
5-5-12-6-5
Last night was shown as 24mins/18/12/6/3 with 3 min jog recoveries between efforts. Plan says to start at MP and get gradually quicker on each effort. Decided on increasing the pace by 15 seconds per mile for each effort, so the final 3 minute effort was to be at 5K pace.
It was dark, a bit muddy and bloody misty going round the river/canal loop that we use and the 12 minute effort which was at around HMP was sodding hard work (I told myself at the start of the effort to not worry about pace and just make it half marathon effort - muddy's words ringing in my ear). However, looking at the paces after the run, we were within 2 seconds per mile of target pace for each effort which we were pretty chuffed with.
It's a good but challenging session particularly in the dark/fog and I was glad to be running with somebody else. Definitely one I'd recommend.
Nothing today then Midlands XC tomorrow and an easy run on Sunday to hopefully round of a decent weeks training.
17 miles today comprising 6 easy, 4 at mp c2 easy, 4 at mp, 1 cd. Decided that was pushing my luck as a lunch break so booked half day as my wife is away working all weekend so no other chance.
Decent session, legs were a bit tired by last mp mile. i was getting annoyed by that as I'd completely forgotten about the initial 6.
Hope xc was enjoyable Tommy
Club session on Thursday 6x1k reps 2 mins recovery and 15mls easy today.
Starting to think about Boughton 10k next month - anyone else doing it?
I took your sage advice and didn't run over the weekend. I was moving my parents into their new place on Saturday and, jumping in and out of the van, i could feel the knee wasn't right so a combination of that and the shit weather meant i finished the week on Friday mornings tally of 33 and a NIL for the weekend.
Hi lou !!
Well done on holding back Mace. I'm sure a bit of heavy lifting will have given you a reasonable workout.
I didn't manage a long slow run last week. The week involved mainly just snatching 30 mins here and there along with a couple of hour long efforts, all the while nursing the cold. Still even with all that scratching around for time, I got 57 miles under my belt so maybe not such a big deal to not long run. I could've attempted one late Sunday evening, but I felt tired out, so left well enough alone.
I did manage a parkrun somewhere between marathon and half marathon effort on Saturday morning on a predominantly muddy undulating course finishing in 18.42 (4th). Course pb there is 18.22 so I think I will be in a good position to beat that if I take a couple of light days before my next attempt. I managed 5k at marathon effort round a muddy reservoir in gale force winds on Sunday morning which came in at 19.42. Those bits and a couple of progression runs around the 5 mile length averaging 6.2x min/mile were my other bits of quality for the week.
ps hello again Lou - when and where is that ? I googled but it didn't turn up.
Lower mileage week for me this week which I must admit I'm grateful for. Aiming for around 28-30 miles but still going to try and fit in a quality session. This weekend is looking quite busy so may be able to get out for a slow 8 or something Saturday morning.
Tomorrow I'm taking a colleague out for a quality session. He's at 23 minutes for 5k so I might build in some strides for myself. Friday I may have off and then Saturday or Sunday will comprise of an easy run of around 8. Aiming for 32 miles in total.
Thanks for your input, Pete. It is all wishful thinking as I will be binge drinking from Midday the day before. However if that involves me being in bed by say midnight then it might work out so i'll take my kit and barcode just in case.
Bit of a big session yesterday lunchtime as follows-
2m at hmp (90s) 1mile at 10kp (3 mins) then repeat twice. First set at hmp possibly felt the toughest of them all. Possibly not fully warmed up, though I did go 2 miles as wu. Reps came in-
6.19, 6.23, 6.05
6.09, 6.22, 6.05
6.13, 6.19, 6.09 (this wasn't me slacking, the last 1k were straight into a stiff headwind and I was quite tired by then).
Was due to do a 12 mlr tonight but shifted things about so it will happen tomorrow and tonight I will do the 7 planned for tomorrow. Should hit 60 miles this week.
Then I stopped the floor with my head on a routine social club jog last night. I have a massive black eye and my ribs are killing me today. I may be out of action for some time
Muddy sounds like you did a bit of damage, take care.
DT another quality session.
David recovery week for you, enjoy.
Managed 9mld Monday and & last night both easy pace. Have a club session tonight 3x2mls, hoping for 7.30 pace.
lit - how on earth does one get a black eye from falling over? Did you fall onto something? Sounds bloody painful nonetheless.
Lit, did you do anything to your ribs in the fall ? Mine are killing me. Still got a stonking headache too.