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A bit like sub-4 (but 15 minutes quicker)
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This thread is turning into the sub-3:45 injury support group. In truth it almost always has been as I was chatting about injuries from very early on last year.
I hope everyone has a good weekend.
PPB.
Now I'm even more determined to keep it up. Problem is it will play havoc with my training plan (not too mention the risk of injury, but then again I'm trying to steer away from that topic
I need to go on a budget, so I can pretty much rule out hotel treadmills. That leaves either no running at all, or early morning jaunts on potentially icy streets. I suppose the quads will get a good workout from the skiing!
Any suggesions?!
Sorry to hear your news Sarah, I know how you feel, its nice to see someone being so very positive, I normally go all insular,sulk & chuck all of my dollies out of my pram when I can't train.
Keep in touch, its still good to have you here.
I have had to re-design my training program. I can't face spedwork on a tuesday morning at 5.30am it's just too unpleasant, so with a bit of jiggery pokery here is the new Nick M. Schedule.
Monday- Rest
Tuesday- early morning jog with a couple of brisk miles inbetween.
Wednesday- midweek medium slow run as per schedule
Thursday- Rest
Friday- Speedwork in early evening
Saturday- easy recovery run
Sunday- Long run.
What do you all think,? please let me know.
I haven't got to do speedwork this week as I aready did it on Tuesday, so its a brisk one tonight, easy tomorrow & ten miles on sunday.
Have a good one everyone.
Laterz
Nick
Tallguy - I too am an avid skier but due to young family have not been for several years. If I was in your shoes I would just go and enjoy it. Forget about running while you're there.
My xmas / new year virus has come back so I am having to skip some of the mid week sessions at the moment. I went to Boots yesterday and pretty much emptied the shelves of vit C, zinc tablets etc in a bid to boost my immune system. Never had this much winter illness before. I reckon it's due to my increased use of London buses as a result of having to conserve energy for running instead of commuting by cycling.
Have a good weekend's training.
StephenV, I'm a permanent health shop junky. At the very least each day take vit C, cod liver oil capsules and now glucosamine. Don't really no if it benefits me or not.
Off for slooowwww run now.
Spellchequers aer four WIPMS!!
Look I didn't mention the word injury..DOH!
lata
Euph
Nick M: I think your schedule looks very practical. I used to run at 6 in the morning, but never managed a quality session; it was always a 45 minute jog and nothing more.
Sarah take care of yourself and take the time to get better before you return to impact training.
Sweep - If it isn't hurting then it isn't working.
Went out for a run last night, meant to do 1 mile jog, then 2 mile brisk & back to Jog, ended running a fartlek, kept upping the pace(especially when there were pretty women about) and I really enjoyed it.
4 mile easy today, don't know when though
Nick
Almost squeezed in another mile as, whilst running, I felt pretty comfortable. Then decided to be sensible and stick to my original plans. Once I'd stopped, I realised how knackered I actually was - those endorphins have a lot to answer for!
I have decided to postpone todays planned tempo run indefinately. In favour of going to birmingham for a mad night on the town. I'm so weak willed - Drunken-Euphoria has returned, detox on hold.
I'm not going to try and make up the miles though, that way overtraining and injuries lie.
lata
Euph
On Jan 3rd I ran the same route that I ran today, only turned back at 5 miles rather than 7. As I mentioned earlier, this route is pretty much pan flat. So the difference in distance shouldn't have too much impact.
Looking back at the laps/splits and HR stuff from the last run, it seems that the long slow strategy is starting to pay off. Here's a mile by mile account of todays run and the last run (in brackets). Almost mile for mile the pace is up and the HR is down.
On Jan 3rd my aim was to keep my HR below 165 for as much as possible. Today I had a similar goal, but at 160 instead.
I can explain the big differences at mile 8 and mile 10. At mile 10 I stopped briefly to tie a shoelace and empty my drink bottle (but for no more than about a minute), at mile 8 I succumbed to a quick nose round the local bike shop, so I did get a bit of a breather there for about 4 minutes! That being said, I definitely had a couple of brief stops on the Jan 3rd run.
Mile Lap Avg HR
01 09:54(10:20) 143(149)
02 09:52(09:41) 150(162)
03 09:45(09:49) 155(166)
04 09:49(10:12) 158(163)
05 09:40(10:07) 158(161)
06 09:40(09:37) 159(161)
07 09:15(09:41) 164(166)
08 09:46(10:06) 152(167)
09 08:58(08:30) 163(179)
10 09:16(10:17) 158(177)
11 09:02 164
12 09:03 167
13 08:55 170
14 09:13 173
I've lost a week - apart from a couple of sessions in the gym - because of a cold.
Back running tomorrow, but I'll resist the planned 13 and re-satrt the programme next week.
Interested to hear the skiing comments. I took my running shoes the last two February skiing holidays while I was training for the London. I have to say that, although I didn't run very much, the runs that I found - on packed snow covered trails through woods - were just brilliant (and I hate running, generally).
Do it! I also skied harder than usual all week.
Seems like a nice day for a run I thought as I looked out of my car while driving back from Birmingham. Got out for some carbo-loading (Burger King meal) at a service station and realised how cold it actually is despite no wind and sun.
I'm too hungover and warm to contemplate a run today so I've given up on any plans to run this weekend. My alter ego Drunken-Euphoria is calling the shots today and was yesterday too - note name change. He's had a good knees up but with any luck I should have him back in his box by tomorrow afternoon. So he doesn't distract Detox-Euphoria from the serious business of marathon training.
Despite relatively low mileage last week the long run killed me for the rest of week. So tomorrow I'll add on one mile and I'll probably know by the next morning whether my recoveries are getting faster.
I know from building up mileage last year how one week the long run can be deathly and then a few weeks later you'll be going twice as far and it can be easy and you wonder why it seemed so hard a few weeks before. I've just got to get my body out of the comfort zone of shorter faster runs I did most of last year whilst injured or training for 10ks.
If 10 miles tomorrow does turn into hard work then it will not be reasuring to know that I have the same distance, on more undulating hills at race pace 6 days later. PB here I come?
Tallguy - v.interesting post. I've been trying to keep pulse below 170 on my long runs and so far can manage about 5/6 miles. By the end I'm nearly at 180, but my location means that on homebound miles I'm always running uphill when I'm tired. So I've edited plan slightly and I'm going to run a pace which I know keeps me below 170 most the way round, for a few weeks. Then I'll go out again with HR monitor again. This way my progress (or lack of) will be more noticable.
Good luck to all returning to running this week after days/weeks off.
lata
Euph
I'm slightly disappointed, but have improved by 4 minutes since October, with this the more difficult course, so there are some positives to be taken.
It was also the first time I've raced with the HR monitor. I had the alarms set for 80-90%. Got a lot of information from it, as well as some warning on the uphill section that I was overdoing it.
So it's back to the training now, with the start of speedwork, and the opportunity to see if I've got sub 7:30 miles in me at Blackpool at the end of next month.
Hope everyone's had a productive and confidence-boosting weekend.
My target this year is to get near to or below 1 40 for a half so I'd be well chuffed with that Colin.
Euph.. I'm alternating my long runs between my normal hilly course and the flat one. You're right, if you really are determined to keep your HR down, a few big hills can really ruin your plans. I find once my HR has passed the 170'ish mark on the homeward leg, it's really hard to get it back down again.
Blott's Mate.. Great result at Folkestone, I make that pretty sold 8 minute miling. Makes my Dartford 10 result seem a bit of a cop out.
My next race is the Ashford 10K in two weeks. I've been told it's fast so will be looking to get as close to 1:45 as possible (OK, I admit sub 1:45 is the real goal - under promise, over deliver..). 1:45 will be 2'30" off my PB.