I've been naughty.
Having set myself the unwritten rule of not running two consecutive days, I ended up running the last three days, Friday, Saturday and Sunday. I hadn't intended to but the thing with this knee injury is that its very difficult to predict what makes it better and what worse and therefore if it doesn't feel too bad then inevitably I want to run.
Also, yesterday was such a nice running day, cold (-4) but crisp and clear with just a dusting of fresh snow - far too good to miss so I did a nice easy 70 minutes through the woods (and nearly broke my neck on a frozen puddle {more like a pond!} into the bargain).
Monday dawns and its snowing quite heavily again.
What: Cross train (30 minutes stationary bike 15 minutes row)
Why: Run last three days
Last rest: Last Thursday
Last hard: n/a at the moment
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Weather getting much warmer here in London.
What:-SPEED SESSION - 10 Minute Warm up, 3 * 1KM at 4 minute Kilometres, with 3 Minute Jog Recoveries in between, 10 Minute Warm Down.
Why:- FLM Schedule Says so
Last Hard: Fridays 12 Miles
Last rest: Yesterday
Don't blame you for wanting to run on a morning like that Martin.
What: Club speed session.
Why: it's Monday.
Last hard: Sat
Last rest: Fri
Please could the 1/2 marathoners among you suggest what I should be doing this week, Helsby on Sunday.
My plan:
Mon: speed sess
Tues: rest/recovery run
Wed: 8 miles incl 6 @ marathon pace
Thurs: 6 incl 3 @ 1/2m pace
Fri: rest/recovery run
Sat: rest
Feel torn between wanting to taper well and still get the miles in.
maybe tonight
training was awful over the weekend just one 5 miler on saturday. -I'll try and squeeze in a run late this afternoon.
so much for morning runs eh?
I also think you're Wed +Thur sessions are a bit hard back to back so I would be tempted to switch the Thursday session to Wednesday and on the Thursday just do an easy/steady five.
If you're taking this race seriously, recovery is more important this week than mileage.
Good luck to you and all other Helsby runners.
Laura - looks good, but I would reverse the Wednesday and Thursday sessions, make sure that Friday really was restful, and put in a short run on Saturday, with some "brisk bits".
so- pool, exercises only, and heel walking, well almost. very educational, that.
Hilly- thanks for telling me about your numb foot. All little bits of information help. I have met physios who are excellent at training real athletes with basicly healthy nerves/muscles/joints, there are physios with heaps of experience with very poorly nerves/muscles, but so far I haven't met any with experience of dealing with slightly poorly wannabe athletes. So I go it largely on my own, and every bit helps.
Thanks also to all of you who gave advice on reading matter. I found one of the books in a shop downtown, will try to have a look for the other today.
Run well.
Why: Monday = scheduled rest day
Last Rest: Monday
Last Hard: Yesterday
Hurrah at last I feel well enough to run and start training again after finally getting rid of whatever the bug was I had last week.
What : easy 6-7 miler
Why : Cross Country yesterday (and running through icy puddles didn't have make my toes cold!)
Last Rest : Sat
Last Hard : Yesterday - ran out of steam at the end and lost two places in the last 400m.
Stand in water chest high. 1.swing leg forward and back, straight leg, having tightened back and lower abs first. 2. tighten back and abs, swing arms forward and back, trying as it were to knock yourself over. 3. Tighten abs and back, swing arms from side to side. 4. Tighten abs and back, walk across pool and back, forwards, backwards and sideways.
You'll notice tighten abs and back features pretty largely in the instructions. Don't work hard at it, just think about it. All of this can be done quite gently so you can begin to get going pretty soon after you can actually get yourself to a pool.
Even if its your first time ever in bed with bad back, it's well worth while make quite sure it gets really well. You run a lot better afterwards if you do.
The right sort of anti-inflammatory for you can also cut recover time by a factor of three.
Earnest sympathy. M
why: time to, still not running :-(
last hard day: Friday
last rest: sat
laura: after your weekend I think your week looks a bit demanding for a good taper, a lot may depend on how tough you find tonites club session - I guess it depends how impressed coach was with your X/C efforts.
What: Cricket nets. But I might rest as it's the day between a race and my club night.
Why: It's Monday.
Hard: Race yesterday.
Rest: Saturday.
Had a good first-ever club race yesterday - managed 39:20 for five miles. Not impressive to most, but I was pleased, having only hoped to get close to 40. Hooray!
Happy whizzing, everyone.
Well done swerve, souds impressive to me.
What: weights and gentle stretching
Why: That damned Hal Again
Last Hard: Yesterday, not fast just muddy and I don't ache just a bit weary
Last Rest: WednesdayToday
Managed a whole week of my shedule without missing a day. Yippee
What- 1m jog, the 4*1/2m fast with 1/4m jogs in between, then 1m jog home 38mins
Why- had to swop training around this week to suit work
Last hard- today
last rest- last mon( naughty I know)
getting the hang of this fast/slow stuff now, although the 4th rep hurt like hell
What - 4-5 easy
Why - running with Sis who's been out through injury
Last Hard - Yesterday 7.5m with some evil hills
Last Rest - Saturday
Enjoy!!
We have snow! At last!!!!! but the temp is +3 so it's going fast.
And for the first time in a fortnight, I feel fairly well which is fantastic! Anyway, off to get test results from docs this afternoon to see if it really was salmonella or something even more gruesome ...
What: 4 miles, brisk (just done it)
Why: The long, slow march back to fitness
Last hard: Ages ago
Enjoy today, everyone
LizzyB
Laura,
as you know I seriously favour the rest and recovery approach to running ;-) so I think I would probably taper a bit more than you are planning if you're in the hunt for a PB. On the other hand if you are planning to 'train through' then your plan look about right. I'm doing the Folksworth 15 on Sunday and plan to use it more as a long training run at a bit quicker than planned marathon race pace and will therefore just train as normal during the week but take Saturday off as a bit of a mini-taper.
What: rest
Why: Monday = rest
Last hard run: Yesterday
Last rest day: Today.
What - rest
Why - long run at marathon pace yesterday, speedwork tomorrow, washing machine up the spout so can't use up too much kit on non-scheduled runs!
Last rest - Saturday
Last hard - yesterday
What: 5k recovery run, 15 mins cycle, 2000m row & weights
Why: changed schedule to suit, as away from tomorrow - nightmare!! Got to fit training in somehow during a 10-day work trip.
Last Hard: yesterdays long run
Happy running!
Last rest: Friday
Laura - i'm doing Helsby as well and looking forward to it. I'm torn between using it as a normal sunday long run run as part of FLM build up at a slow to steady pace or go for it trying to get under 1hr50 for first time. I'm sticking to my marathon schedule so will see how i feel on the day i guess.
as for today-
what : club night. not sure what.
why: club night although i'm full of cold so should probably not, but i don't like missing club nights
last hard : yesterday's 8 mile
last rest : Friday
What: Short 3 miler
Why : just getting back into things
Will
Laura: Looks like a fairly hard week for a taper to me - especially set beside what I have planned.
today:
what: nothing
why: Monday has been a rest day in the schedule for a while now
last hard(ish) run: Fri
last long(ish) run: Sun
last rest day: Sat
tentative plan for rest of week:
Tue: Session with Wirral runners - but the coach plans a full-on hill-reps session - so I will almost certainly dip out halfway through. Would like to do a few though
Wed: 30-40 mins recovery jog
Thu: About 4 miles at intended race pace
Fri: rest
Sat: rest
Too easy? Views invited.
Mike S - I play (poorly) for Camden (in Cambridge, not in Norf Lahndan). Yourself? And yes, it's a tad early, but I need all the practice I can get!
Will - Is a "short 3 miler" two miles? Not taking the P*ss (honest!) - glad to see you back.
Mike, sounds ok to me, although I'd maybe go out for a "jog" on the Saturday just to keep the legs from stiffening up.
Today:
What: nothing
Why: coming down with something and I feel crap today
Last rest: 9 days
Last hard: yesterday
Laura - I'd say the same as the others, it looks a bit too tough to me if you're going for a PB. back-to-back tempo runs not a good idea possibly.
Drew, bad luck - sounds like the reason for your off day on Saturday. hope it doesn't last long.
what: rest, rest, boring old rest - at least a lot of you are doing it too so I can't feel too envious
why: knackered
last rest: too long
last hard day: yesterday 20 miler
What: First long(ish) run since x-mas - 10m
Why: Back in full training after a bit of an easy three weeks.
Nice and mild out, but the wind's getting up.
Ok, will revise this week's plans as the message from you appears consistent (for once!), no point in suffering all those tempo runs only to blow it this week. Thanks for your suggestions.
See you there paul! Judging by the Events thread we appear to have failed to organise the proverbial pi**up in a brewery, but I'll label my vest anyway. Drew, hope you feel better soon, explains your disappointing session the other day perhaps?