A lot of focused discussion has taken place on the "daily training thread" over the day's of 10/11th September!
On carbo-loading & training ideas.
As not to clog that thread up we now have this thread to discuss training for specific goals, anybody is welcome to join in.
So as a response to the "Hard Training" threads, I'm happy to help in an on-line coaching thread & hope others will join me [URR, BR, Tom, hilly, etc please!]
Well as some of us are close to marathon taper maybe we can start there!
Mines still a few weeks away but I'm planning on 3 weeks reducing mileage with my last hard session 10 days before, then steady running with 100m strides thrown in to keep the legs moving fast but hopefully not wearing them out!
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The fact I actually raced & finished I feel was an achievement in it self, but that still means my last proper marathon taper was Dublin in 2000 & a nightmare marathon that was!!!
As any of you on the training forum know, my running training is a bit haphazard and tends to take second place to the bike ... I also get v. frustrated with the fact that I have stayed pretty much on the same plateau for 10 years, regardless of how much or little training I do, or the type of training.
But with winter coming, the bike will be laid up and as a result I want to work on my running speed endurance ... I'm not doing a spring marathon but have half a dozen 10ks and shorter races over the winter... and want to try and get my times down for 10k ...would be nice to end the winter with my 10k pb down to about 43 minutes (which is v. slow compared to others here but would be a huge breakthrough for me, never having gone under 44 minutes).
Looking forward to seeing how the thread develops - and what other objectives people have. I'm sure that plenty of good ideas and debates to come out of this thread!
I would say that the last week will be taper of (starting Sunday) 75, 60, 75, 75, 60, 45, 20 mins including a carbo-depletion and reloading plan starting on the Tuesday
LizzyB - Should be a piece of iclandic cake for you, maybe you can join a group with a few faster boys and girls (if there are any!).
My plan is to 100/70/80/50. Drastically cutting back mileage, running possibly singles, but I will at least maintain one quality session.
As you all know I was training hard for Amsterdam but got and inflammation on my Achilles tendons and had to give my training up. So... I have been reading a lot about Base Training and Hadd, Lydyard and Pantman's ideas. MG has a similar approach with long base training and faster work for the peak phase. I have lots of question for all base trainers.
I am doing around 2 hours a day of slow running at 135 Hr.
You may know or not but plan to get my 5k time down early next year, so a long time away as of yet.
I will be keen to know what sessions to do after i've rebuilt my aerobic base, and built my mileage back up 40-50 miles per week (if my body can hack it
My intention is to run the whole distance. That is my personal goal. OK it might not be a huge one but I could then say I have run a marathon. How brill that would be.
I appreciate this is small to you peeps that have been running for years. But i would greatly appreciate your support as I want to be in running for the long term and am aware that i get a bit carried away at times!! :0)
Tapering for shorter races, requires a much shorter period (incisive huh!). If I race on a Sunday, for a 10k I will run 7-8 miles on each of Friday/Saturday at 70-75% MHR pace. For a 10 miler the Thursday run would be probably be 10-12 miles also at 70-75%. This compares with normal training pace of 78-82% MHR. Before last years Bath half marathon, I ran 17 miles on the Monday at 7:08 pace, rested on the Tuesday, ran 7 miles on Wed,Thurs, Fri all at 7:00 pace and 6m on Saturday at 7:30 pace. On the day of the race I felt great, and despite the gale force winds cruised through 10M in 61:15 (6:07 pace) before buckling slightly to finish in 80:31.
I tried exactly the same taper again three months later for Norwich Half to similar good effect. However during this intervening three months I did a weekly tempo run at LT pace, a weekly speed session of intervals at 5k pace and a weekly 13 miler at equivalent marathon pace. The effect of this was to improve steadily through this period, having the most fantastic weeks training four weeks before the Norwich race. During the last 4 weeks the speed of these sessions gradually slipped and I ended up running 81:40. This suggests that I peaked too early, and the max period of this type of training intensity for me is about 6-8 weeks.
I have a half marathon on Sunday this will be a building block as not back to normal yet.The plan is 13 miles today at race pace(in my case snail like ) then last run thursday but On race day will be doing a gentle 10 miler before breakfast then come back to hotel sit in cold bath for a bit maybe a nap then 1pm is race.What do you think I should do in the week? and what about carbo loading ?
Thanks:-)
Miles makes smiles.
Progression
For a 1/2 marathon a last long of 10M the week before should be OK but will depend on how high you've taken them in training prior to this.
Tom, my high mileage weeks have been done, but that 4th week out will have a 22M run & cover 95-100 miles.
It's seams quite a few are aiming for spring races & in my opinion the next couple of months are a good time to start.
First of all start to increase the mileage & don't worry about speed work straight away.
My sister is running Amsterdam marathon & up to 50mpw, with no speed work & has brought her 10K time down from 50min to 45min. She's built up slowly, doesn't worry about pace, but takes time to recover after the long runs.
LizzyB, you just need to focus on getting out the door & running.
Run training helps cycling better, than cycle training helps running, [does that make sense??]
Pammie, getting to 40-50 miles will work for you I'm sure, then your 10K time will go sub 50min!!!!
Scooby Snax, I think thats a great target :-)
Bryn, your still young & have time to improve, can you not train at lunch times?
btw, I think what you've got planned is a good place to start :-)
WP, you mean 10mins before your race, I hope!!!
All the problems you've had over the summer you need to just enjoy your running & not worry about times, for a few weeks. Just building back up for 6-8 weeks.
Afternoon starts are difficult, but I've found if I eat a large breakfast, that fills me up & gets me through to 3pm [usual xc start time]
I think it's a fab idea BT, there's obviously a lot of experience and talent around on this forum so the online coaching thing maakes sense.
I've been running for 3 years but always for fun, 3-4 miles etc. Decided in June that I was in a rut and needed a purpose so entered a 10k (next Sun!!). Now I can run 8 miles.
My weekely schedule
4 days a week - a curcuit training class with lots of running as well as strength exercises.
2 days - run: 1 longer e.g 8 miles, 1 shorter and faster (4-5 miles)
I run 8 miles in about 1 hr 12 mins, 7.3 miles in 1 hr 3 mins - according to pedometer
to improve on speed should I ditch some of the classes and run more? Or just work harder on the runs I do?
Any opinions welcome
Ta.
Any advise please.
Your aiming for endurance where as a sub 3hr marathon [3:30 for women] would call for endurance & speed.
Might be worth having tomorrow easy & 10M Tuesday/Wedensday.
Listen to your body, I'm sure your'll be OK.
For all your advice all taken on board Large breakfast it ahall be,but as at a hotel may have to take my own food;-)
Yes all my Cross country races are late starts must try to remember larger breakfast!!
Will do after this week back to schedule and start again.
That is great running and times from Your sister, talent must run in the family;-)
Miles makes smiles.
Progression
Probably your aware that I have my marathon in 3 weeks and same as Hilly really want to make Cardiff count and originally I had opted for about 2:53 ( maybe a little out of my league ) I will now just focus on between 6:40/6:50 m/m and hoping to bring me home in 2:55/2:59.
The training has not gone to plan but that is my own fault, due to two big tri events right in the marathon training phase but it has given me endurance and the biggest positive at the moment is recovery, my body seems to be able to pull round so quick compared to say last years marathon and last years triathlon!
I suppose my main question ( and to be nosey at others approach ) is that how do I play the next 3 weeks, you all know that I completed a marathon last weekend as a training run and have just been extra careful this week with running so I do not pick up an injury, managed 19 miles yesterday and feel fine, but want to know what sort of distances I should be aiming at or should I be concentrating on small quality sessions say 6-7 miles/track work for speed etc....
I find that before all races I taper way to early because I feel I want to be fresh but sometimes I think it goes against me!
Really want to get the next 3 weeks right, but then its all about learning and finding what suits best.
Question to those that like to work on HR, what is best to use working from MHR or WHR or are they the same and the question I then want to ask is what is WHR and how do you workout the math?
Thanks
Speedie
Re. tapering I really feel it is a case of trying different approaches and seeing what works best for you. Right now, 5 weeks out from Abingdon I'm sacrifing some easy miles to be extra fresh for my interval workouts, so down to 82 miles last week.