What: 10 miles with some sort of speed work for middle miles. Why: Cold is nearly gone and I feel the need for speed! Last hard: Sunday Last rest: Since Sunday
FF - if you can manage 4 quality sessions a week, good luck to you. Myself, at the moment, I have it all on to recover from doing 2 quality & 1 long per week. Be careful if you start feeling run down!
And so:
what: gentle recovery run - under 4 miles
why: would normally do 5, but scheduling complications this week as I want to run a little race ( Matty's school's Xmas hill climb handicap race) on Saturday. So v gentle outing tonight; shortened tempo run Thu (instead of Fri - but limited time due to Mrs S going out early evening); rest Fri
last rest day: Mon last long day: Sun last hard day: Tue
As well as putting Tuesday in the title instead of Wednesday, I put 3 or 4 instead of 2 or 3. It must have been the cold getting to my brain last night (Cold thread on gear forum).
Did a speed session last night in the freezing cold. Today : 2nd coat of paint in the hall/landing/loft to get it finished before family descend on us this/next weekend. Bond film with the missus tonight. So if I get an hour free (unlikely) I'll do a steady 8 miler.If not I'll have an extra rest day - what the hell - I've trained hard all year! Why : see above Last rest : Friday Last hard : Yesterday
Just about Dustin! Last nights planned speed session didn't really happen only 2 of us turned out and I was still feeling the effects of Mondays Co. Xmas doo, so we did about 6 miles and pushed it in a couple of places. Better than nothing and once I got out it was a nice night to be running.
Morning all - I'm feeling alot better today so I'm might get something done.
What: Cross training in the gym @ lunchtime and I may even attempt a couple of miles tonight (chest infection & cold permitting) Why: Always cross train on wed
Gorgeous cold and sunny morning here. Scum or not, I'm in need of Helly Hansen long sleeved top, can't wait for Santa, I'm getting it this week!
Well done everybody who's still getting out there in the cold,once you get started it's not too bad is it. sfh legs, did you see a physio in the end?
What: lunchtime: 8 mile @ marathon pace, evening: 5K fun run. Why: the former is what I said I'd do weekly, tonight the club flm ballot is being drawn after the fun run, last chance to see if my name comes up. Last hard: Mon Last rest: sat
What: Nowt Why: My first ever club night last night. Great fun, nice people, fitted in fine between the middle group and the slow group. Hooray! Hard: Last night. Ish! Rest: Monday
what: 10K recovery run why: cos I love freezing my n*ts off, why do you think? last hard day: yesterday last rest: Monday
good luck in the club ballot tonight, Laura. so you're doing 2-a-days now, huh? next thing you'll be a fully-paid up member of the Horwill Harriers, and we know what insanity that leads to. ;-)
Glad you noticed A, thought I'd just casually slip that in, I know it's what the rest of you do before breakfast. I believe Horvillitis is now proving resistant to modern medicine, so better keep my head down.
I was hoping that for Laura and Korsa King that common sense would prevail and therefore anything to do with Frank Horwill would be immediately discounted as insane!! But Laura is obviously already a lost cause (2-a-days are for the seriously demented) and I fear that KK is not far off as he was already clearly aware of F.K. judging by his post yesterday. Abandon all hope, ye who enter the realm of F.K. etc etc.....
What: Gym Why: It's Wednesday Last hard run: Sunday Last rest day: Monday
Well for a change, common sense did prevail last night and I opted to do a steady 9.25 mile recovery run rather than the usual 10 mile "eyeballs-out" fartlek madness. This definitely turned out to be a smart move because I could really feel Sundays race still in my legs after a few miles eventhough we were just jogging round. All is not lost however, as I'm planning on doing Horwill's half marathon pace run tomorrow, albeit only 7 miles ;-)
My vote for Horwill maniac of the year definitely goes to Achilles, although myself, Drew and others are daft enough to use elements from F.K.'s training schedules, Achilles is the only loon sufficiently divorced from reality to follow the program to the letter. You'll be doing Mihaly Igloi workouts next!!!
Hi all, I have been on half milage for a couple of weeks due to ankle probs, did my first longish run after layoff, 9 mile loop, this morning and knocked 4 mins off my fastest time for that run, did it in 78 mins, very hilly course. Not sure if it was the malt loaf I had last nite at bedtime or the jaffa cakes, banana and lucazade sports drink I had for brekkie or maybe just cutting the milage for a couple of weeks.
What: 9 mile Why: wed long run day Last hard: 2 weeks ago Last run: mon 6 mile
Ankle ached a bit for first mile, seems ok now, fingers crossed.
What: nothing Why: still suffering from cold. Tried to train through something similar last winter and lost nearly 5 weeks of training.
KK, good question regarding HR. Both myself and Laura had readings of nearer 92% WHR during our last 10k's so if you can run at sub 37 minute pace on about 83% then god knows what you are capable off! If it was me then I would expect to do sub 34 minutes.
For those of you confused by MM's reference to Mihaly Igloi check out the following links: (enjoy!)
What: 13km run through Crystal Palace Park, lost count on how many times I actually went round, its been a long time since ive stepped into the park, but I enjoyed this run, especially running up the old steps thinking that I was Rocky....
Why: Wednesdays are the only longer running days, wanted to do 16km ( 10 miles )but it was getting to cold.
Enforced lay-off from running at the moment and the pain is nearly gone - but of course that doesn't mean it won't come back. May start running again in a week or so but my running will change (More details of my strategy to follow).
Anyway over the last few days have been really enjoying some cross training which has been:
Saturday: Squash (first game in six months and boy was I stiff afterwards!) Sunday: Skiing in Garmisch (excellent!!) Monday: Swimming plus cycling Tuesday: Weights plus cycling Today: Rest!
Frank has asked me to drop in and check that the Frank Horvill Marathon Schedule TM is being used properly on this thread. He has this to say to you Achilles: '90s extra recovery? Call yourself a runner? Try harder next time' , and for Marmite Master this: ' you strike me as an earnest chap even though you claim to get results on running only once a fortnight with a few sit-ups in between. You might like to try my new Pi session: 3.142 laps in 3.142 minutes with 3.142 s recoveries.
Sorry, the master's calling. Apparently some other coach is bringing the sport into disrepute by insisting it's all about heart rate. See you again, and remember, I'm watching you.
Comments
What: 10 miles with some sort of speed work for middle miles.
Why: Cold is nearly gone and I feel the need for speed!
Last hard: Sunday
Last rest: Since Sunday
And so:
what: gentle recovery run - under 4 miles
why: would normally do 5, but scheduling complications this week as I want to run a little race ( Matty's school's Xmas hill climb handicap race) on Saturday. So v gentle outing tonight; shortened tempo run Thu (instead of Fri - but limited time due to Mrs S going out early evening); rest Fri
last rest day: Mon
last long day: Sun
last hard day: Tue
It was another earlier morning typo!!
As well as putting Tuesday in the title instead of Wednesday, I put 3 or 4 instead of 2 or 3. It must have been the cold getting to my brain last night (Cold thread on gear forum).
Did a speed session last night in the freezing cold.
Today : 2nd coat of paint in the hall/landing/loft to get it finished before family descend on us this/next weekend.
Bond film with the missus tonight.
So if I get an hour free (unlikely) I'll do a steady 8 miler.If not I'll have an extra rest day - what the hell - I've trained hard all year!
Why : see above
Last rest : Friday
Last hard : Yesterday
Anyone thawed out yet ?
What: Gym session
Why: Wednesday
Last Hard: Sunday XC race
Last Rest: Monday
What: Cross training in the gym @ lunchtime and I may even attempt a couple of miles tonight (chest infection & cold permitting)
Why: Always cross train on wed
Last hard: saturday
Last rest: Yesterday
What: about 1hr non-impact CV in the gym
why: see above
last hard day: Mon
last rest: sat
Will probably try treadmill this sat and if OK then 5mile outside unless advice to the contrary
Gorgeous cold and sunny morning here. Scum or not, I'm in need of Helly Hansen long sleeved top, can't wait for Santa, I'm getting it this week!
Well done everybody who's still getting out there in the cold,once you get started it's not too bad is it. sfh legs, did you see a physio in the end?
What: lunchtime: 8 mile @ marathon pace, evening: 5K fun run.
Why: the former is what I said I'd do weekly, tonight the club flm ballot is being drawn after the fun run, last chance to see if my name comes up.
Last hard: Mon
Last rest: sat
What: Nowt
Why: My first ever club night last night. Great fun, nice people, fitted in fine between the middle group and the slow group. Hooray!
Hard: Last night. Ish!
Rest: Monday
Chuck another log on the fire, someone!
Great to hear the first session at your new club was good, best thing I did was to join a club.
why has my head gone numb?
what: 10K recovery run
why: cos I love freezing my n*ts off, why do you think?
last hard day: yesterday
last rest: Monday
good luck in the club ballot tonight, Laura. so you're doing 2-a-days now, huh? next thing you'll be a fully-paid up member of the Horwill Harriers, and we know what insanity that leads to. ;-)
What: Gym
Why: It's Wednesday
Last hard run: Sunday
Last rest day: Monday
Well for a change, common sense did prevail last night and I opted to do a steady 9.25 mile recovery run rather than the usual 10 mile "eyeballs-out" fartlek madness. This definitely turned out to be a smart move because I could really feel Sundays race still in my legs after a few miles eventhough we were just jogging round. All is not lost however, as I'm planning on doing Horwill's half marathon pace run tomorrow, albeit only 7 miles ;-)
My vote for Horwill maniac of the year definitely goes to Achilles, although myself, Drew and others are daft enough to use elements from F.K.'s training schedules, Achilles is the only loon sufficiently divorced from reality to follow the program to the letter. You'll be doing Mihaly Igloi workouts next!!!
Stupid work Christmas do next week. Bah, humbug!
I have been on half milage for a couple of weeks due to ankle probs, did my first longish run after layoff, 9 mile loop, this morning and knocked 4 mins off my fastest time for that run, did it in 78 mins, very hilly course.
Not sure if it was the malt loaf I had last nite at bedtime or the jaffa cakes, banana and lucazade sports drink I had for brekkie or maybe just cutting the milage for a couple of weeks.
What: 9 mile
Why: wed long run day
Last hard: 2 weeks ago
Last run: mon 6 mile
Ankle ached a bit for first mile, seems ok now, fingers crossed.
Ta ta, Happy Gaz..........
Why: Because I always rest on Wednesdays
Why: still suffering from cold. Tried to train through something similar last winter and lost nearly 5 weeks of training.
KK, good question regarding HR. Both myself and Laura had readings of nearer 92% WHR during our last 10k's so if you can run at sub 37 minute pace on about 83% then god knows what you are capable off! If it was me then I would expect to do sub 34 minutes.
For those of you confused by MM's reference to Mihaly Igloi check out the following links: (enjoy!)
http://www.billrodgers.com/runningWise/classicCorner/classic_cc_bobSchul.htm
http://www.sullivanstriders.org/interval.htm
Lovely weather here today. Just heading out
What - 5-8 miles steady
Why - training programme decrees
Have hangover. Bah.
What: 13km run through Crystal Palace Park, lost count on how many times I actually went round, its been a long time since ive stepped into the park, but I enjoyed this run, especially running up the old steps thinking that I was Rocky....
Why: Wednesdays are the only longer running days, wanted to do 16km ( 10 miles )but it was getting to cold.
Last Hard: Yesterday
Last Rest: Saturday
Time to warm up
Bye folks!!
Enforced lay-off from running at the moment and the pain is nearly gone - but of course that doesn't mean it won't come back. May start running again in a week or so but my running will change (More details of my strategy to follow).
Anyway over the last few days have been really enjoying some cross training which has been:
Saturday: Squash (first game in six months and boy was I stiff afterwards!)
Sunday: Skiing in Garmisch (excellent!!)
Monday: Swimming plus cycling
Tuesday: Weights plus cycling
Today: Rest!
will run dependant on results
Frank has asked me to drop in and check that the Frank Horvill Marathon Schedule TM is being used properly on this thread. He has this to say to you Achilles: '90s extra recovery? Call yourself a runner? Try harder next time' , and for Marmite Master this: ' you strike me as an earnest chap even though you claim to get results on running only once a fortnight with a few sit-ups in between. You might like to try my new Pi session: 3.142 laps in 3.142 minutes with 3.142 s recoveries.
Sorry, the master's calling. Apparently some other coach is bringing the sport into disrepute by insisting it's all about heart rate. See you again, and remember, I'm watching you.
I like your Pi session - does that involve going round in circles!