As the sub 2.45 thread drifts off into the distance, anybody fancy having a stab at this. I know quite a few managed to get near to or under this mark, so what are your plans now.
Me....Ran 2:33 and plan to try for a sub 2:30 later this year, where I don't know yet.
Br, I know your keen, and I should think Mike B and Smashy will be going for it, although I believe Smashy is waiting till next year.
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I'd be interested to see how people plan to get there.
For the summer I'm mainly focussing on getting 5k/10k times down then from July onwards I'll switch back to marathon specific work leading up to Abingdon on 17th Oct. Target here is 2:35.
Then build up a big base mileage in Nov and Dec before an assault on 2:30 at FLM 2005.
It will either be FLM next year, or Florence or La Rochelle in November.
I imagine I'm going to come up short, but it won't be for lack of trying...
Pantman, did I not read somewhere that you were doing 100 miles a week? The Abingdon thread I think!
BR, like you, I'll be using shorter races to build up my speed before putting the mileage up for a marathon.
Mike B, can't see you waiting till next year, you were so close!
Good result for you at the nationals, did they call on you or let you rest?
Did my highest ever (120+M) last week and am having an easy week this one (with one race).
Hope to be holding 100M regularly over the coming months with a "down week" and race every 5 or 6 weeks.
But I still have 18lbs to lose = 27secs/mile (approx). Without that loss, I'll be struggling to hit 2:40...
Am looking to repeat 2:39 possibly lower a tiny bit this autumn and then have a real push over the winter. Think i missed too much time out earlier this year with fracture to have a realistic chance this autumn already.
My idea is to build up my mileage and get a few solid weeks of ca 80-90 miles under my belt.
Simon
The mileage wasn't particularly high (maybe 60 a week) but rep sessions every tursday and thursday with either a rep session, race or long run at the weekend.
The real key I think was the high volume of reps, that's what I have always:
a) run well off
b) enjoyed!
I also think the fact that the race was Eastleigh is significant - it is a VERY fast course (no net drop so legal) with a quality field.
I'm dubious about the merits of running too high milage when training for the 10k, but i guess it depends what works for you, I just find that if I go over a certain limit my body says "no" and running + working + not enough sleep causes my body to break down.
Started Silverstone tonight and dropped out half way despite leading by around 1 minute. Someone please remind me next year that it is not a good idea to do this race 2 weeks after London! Tried it last year and the year before - dropped out 2 years ago and stopped at 5k for 1 min last year and carried on! Not fussed though. Fastest I have got to halfway there! Weather was diabolical to say the least!
Victoria Park (Middlesex + Open 10k) in September is a dead flat, 3 lap course. No prizes though, just county medals to those eligable.
As to what my rep sessions consited of, I don't have diaries from that year, but typical sessions would have been.
About 6-9k of volume on a Tuesday, medium (400m - 1000m) length reps - most likely to be on flat grass (football pitches).
e.g. 8 x 1000m off 90 sec jog
10 x 800 off 90s
3 x 1000m, 3 x 800m, 3 x 600m, 3 x 400m off 1:45; 1:30; 1:15; 60s jog
2 x (6 x 500m) off 90s / 3 mins.
Either hills (12-14 x 380m or sometimes more but shorter) on a steep road hill with a jog back recovery or shorter reps (200s or 300s - 4k to 6k volume) again mainly on flat grass in the winter.
At the weekend:
Either - cross country race or tempo run or fartlek on saturday
AND
Either long off road run
or
Long reps (e.g. 6 x 1500m) on Sunday. Sunday reps are on a hilly cross country type course. Often followed by 10+ short (100m) steep hills for leg speed.
You're welcome to see my training this time round in build up to 2:33 at London. I'm now logging on an Excel sheet. I just don't have Excel at the moment on my PC but this will shortly be fixed!!
If I'm off work, or working "9-5" my week will look like this:
Monday - 2 x 40 min runs
Tuesday - session
Wednesday - 30m AM 50m PM
Thursday session
Friday - 30m AM 40m PM (one run if race is more important)
Saturday - low key race / tempo
Sunday - 90m steady or long reps
however I work shifts and don't often get two runs in like I'd like to, except on rest days, or if I'm working nights.
As for cross training in the autumn I was doing half an hour of core stability work on sundays, wednesdays and fridays (except before big races)
It's the training I would like to be doing in a months time, but at the moment I'm recovering post FLM. In reality I won't get three double runs in a week. More like one, or 2 if I'm lucky.
MikeB, your information is really useful. I probably should be thinking more along the lines of recovery right now, but truly, I don't really feel the effects of London right now, and feel that I had a decent break post chicago because of events. I am really missing double running. Are you training for 10k and doing another marathon next year, Mike B?
Well, I will be training for the summer soon, still just taking it easy a bit.
I've still got plenty of time, in that I'm only 24 now, and also I don't need to think of the financial implications of doing one race or another, or about qualification for championships etc. I guess you'll be thinking of the Worlds next year.
Look at the 10k this way. You don't just get one shot at it. If I was in your situation I might identify a few races in the autumn, maybe GNR and GSR, try and make a little money out of it too. Then you can target a 10k race in october or november, and then have another try at Leeds, say in december. Ease back for a month then into marathon training.
Anyway, for what it's worth I don't think you need to drop your mileage that much when running 10ks. The only difference is in the speed work which needs to be more specific. If you look at most top 10k runners they're probably doing 100mpw anyway. I used to regularly run low 32min for 10k off about 60mpw - I should have tried running twice a day really, but no one ever suggested it to me!
Typical week for me at my peak
Mon - 50mins steady
Tue - 5xmile at 10k pace (2min jog recovery)
Wed - 1hr steady
Thu - 16x400m at 5k pace (200m jog recovery)
Fri - 30mins easy
Sat - 3miles easy, 10x200m hills, 3miles easy
Sun - 90mins easy
New chain of thinking - is there anything to stop me having a solid crack at 10k for the summer and then break at some point into marathon training for a November/December marathon? And whilst on that chain of thought, anyone know a really fast flat one?
Get yourself onto runfast uk (that goes for everyone) http://sports.groups.yahoo.com/group/runfastUK/
and I beleive quite a few british men are thinking of it.
As for me going for 29 minutes? Well, thats where talent comes in.
My view is that most young men if they work hard enough should be able to get in the 32-34 minute range, off pure hard work, the extra bit is where talent comes in.
Thats why Chris Thompson who I sometimes train with, and is coached by the same guy as me, doesn't do much different to what I do. He just does the reps alot faster because he is able to.
Also have a look at what Olly Laws does here (again, same coach as me so you will see a similarity to what I do):
http://www.university-athletics.co.uk/
I guess the only thing I would do if I thought I was capable of a 29 minute time or better would be look at other aspects of my life, particularly work. I would expect to be able to make some money out of my running at some stage, so wouldn't have to work shifts (well I know i don't HAVE to but it's the easiest way for me to earn enough money whilst working few hours).
I would also get a more regular massage and concentrate more on other aspects of training such as core stability work and maybe look at my diet a bit more closely. But then it's all hypothetical for me. I can't get my weight down much below where it is now, and at 6ft4 am never going to make a world class distance runner. I may as well work to within my limits as best I can and see how far I can get. I love the sport (its surprising but some very good runners love the competition more than the sport itself) so I can see myself in it for the long run.
As for Florence, it's the nearest one, but I question how fast it is as the two Brits who have run decent times there were Michaela and Amy, and the time I am looking to do is much faster than these - could I do it there, that's the question?
I'm thinking of La Rochelle on the same day as florence.
Luton's hilly - in case you were tempted. That's my fall back.