Drat! Missed top billing again. My own fault for having breakfast, clearing my paperwork backlog, hanging out the washing, taking the letters to the post and having more breakfast before logging on. Woke up ridiculously early because I was starving, which hasn't happened for ages. Looks like it might be time to start upping the calories.
What: I'm going to be a gym bunny this evening.
Why: Had a lovely run last night and want to take advantage of my last day of free membership at Holmes Place (still not decided whether or not to join, but I probably won't). One of tonight's projects is to experiment with nibbling an energy bar washed down with water on the run as I think I'm going to have to accept that I can't use isotonic drinks.
Wet and dull! What - hour and a half cross training at the gym. Why - because I enjoy it! Might do some fast intervals this evening if time permits ('cos I want to run like Paula!), but I'm going out with the girls, so I doubt I'll fit it in - never mind, the right arm might get some excercise instead!
What: attempted 3m easy and judged it wise to abort after one mile. Why: wish I knew. Something I ate? 3 days of benchwork? It's the way this always is, make the plans- and then fail to follow them. Probably happened because the gremlins heard I was planning to run a half.
Okay, this is the first time I've done this so I hope I get it right.
What: 3 loops of the Uni campus totalling 6 hilly miles.
Why: I'm just trying to work out the real answer to that one, but the other answer is that my schedule says that's what I need to do and despite feeling tired and having friends to stay tonight, I'm going to attempt to do it at about 3pm.
What: 4.5 miles steady pace (not too fast). Why: One of two weekly sessions designed to up the mileage. Last hard: Yesterday. Last rest: Monday.
Did 3 x 1K fast last night, with about 3-minute recoveries between. Recoveries were supposed to be the same length as the time it took to do the interval, but I got bored waiting! Ran the first interval too hard so the second two were at least 10-15 seconds slower. Will know next time! Didn't help that the heavens opened midway through my 2nd K and I got absolutely SOAKED from head to toe. Once I was wet I thought I may as well carry on, despite the odd looks I was getting from people struggling along under umbrellas!
A HRM is a good tool for doing structured session such as above. For example you could do 3 x 1k session as:
3 x 1k @ 90% MHR then recover until HR = 65% MHR
This would keep each interval at a set workload and prevent any interval being too hard/fast. Also this would allow you to see improvement over time due to the time it take to run 1k @ 90% MHR will reduce as your ability improves and the sessions will always provide the required stress to continue improving.
What: probably v slow trot on grass - possibly as little as 2 miles (unmonitored) Why: Possibly not fully recovered from Monday & planning a long interval session tomorrow Last hard day: Mon Last rest day: Sun
What: morning - weights, evening - 8 mile conditioning run Why: Hard session last night (3 x 4 x 300m off 30 sec recoveries) Last rest day: Friday Last hard day: Yesterday
What: am: swim 1500m - in nice new 50m pool pm: run 9m - 15 mins easy, 30 mins at 1/2 Marathon pace, 15 mins easy Why: Thursday tempo run Last rest day: Sunday Last hard day: Yesterday
Have been following threads re: HRM's since buying one about 2 months ago, my heart rate has dropped from around 160bpm to 145bpm on a normal slow run,approx 7/8 miles so I guess this means my fitness has improved. Now I would like to improve my speed. Having just read the RW method of finding my MHR using a treadmill (run flat out for 3mins rest for 2, run for 3 and take highest reading). If I follow Wildwill's 3 x 1k session, how often should I do this.
I normally do speed sessions once a week where it is a structured speed session once every two weeks, alternating between intervals and Hill sets – my speed sessions the weeks in between are unstructured and are normally farklark or tempo.
But every one is different – find what is right for you
What: Staying at home all day Why : Middle child up all night being sick and so is in no fit state to be dragged to Reading to get some new running shoes for Mummy
Did do my second 10 miler ever yesterday, rather painful and I walked sometimes but that's okay because RW said you can.
What: 4 miles recovery run Why: yesterday did 10 miles with 2x2 miles at 5k pace in the middle. Feeling drained of energy! last rest day: Tuesday Last hard day: yesterday
Is it ok to join in even if not always possible to post after every run? (I have to sneak on at work).
What: 3x2k at 10k pace plus 400m recoveries Why: RW 1/2 marathon scehdule says so (although I swapped this weeks runs around)
Last rest day: yesterday Last run: Tuesday
Still not sure I'm running at the pace I'm meant to be, to aim for 1:45 though. I can measure it on the treadmill for the intervals, but don't think I'm up to pace on my other runs on the road. Never mind - have to wait and see!
What: 4.5 miles, alternating 2 minutes at 1/2m pace and 2 minutes easy Why: Latest day in half marathon training prog Last Rest: yesterday Last Hard: Tuesday
Comments
What: I'm going to be a gym bunny this evening.
Why: Had a lovely run last night and want to take advantage of my last day of free membership at Holmes Place (still not decided whether or not to join, but I probably won't). One of tonight's projects is to experiment with nibbling an energy bar washed down with water on the run as I think I'm going to have to accept that I can't use isotonic drinks.
Days since last hard day: 1
Days since last rest day: 6
Cheers, V-rap.
What - hour and a half cross training at the gym.
Why - because I enjoy it!
Might do some fast intervals this evening if time permits ('cos I want to run like Paula!), but I'm going out with the girls, so I doubt I'll fit it in - never mind, the right arm might get some excercise instead!
Half! Half a block, more likely.
Give it a rest til Monday.
See you then.
What: 3 loops of the Uni campus totalling 6 hilly miles.
Why: I'm just trying to work out the real answer to that one, but the other answer is that my schedule says that's what I need to do and despite feeling tired and having friends to stay tonight, I'm going to attempt to do it at about 3pm.
Last hard day: Tuesday
Last rest day: yesterday
What: 4.5 miles steady pace (not too fast).
Why: One of two weekly sessions designed to up the mileage.
Last hard: Yesterday.
Last rest: Monday.
Did 3 x 1K fast last night, with about 3-minute recoveries between. Recoveries were supposed to be the same length as the time it took to do the interval, but I got bored waiting! Ran the first interval too hard so the second two were at least 10-15 seconds slower. Will know next time! Didn't help that the heavens opened midway through my 2nd K and I got absolutely SOAKED from head to toe. Once I was wet I thought I may as well carry on, despite the odd looks I was getting from people struggling along under umbrellas!
A HRM is a good tool for doing structured session such as above. For example you could do 3 x 1k session as:
3 x 1k @ 90% MHR then recover until HR = 65% MHR
This would keep each interval at a set workload and prevent any interval being too hard/fast. Also this would allow you to see improvement over time due to the time it take to run 1k @ 90% MHR will reduce as your ability improves and the sessions will always provide the required stress to continue improving.
Will
Why: Possibly not fully recovered from Monday & planning a long interval session tomorrow
Last hard day: Mon
Last rest day: Sun
Why: Hard session last night (3 x 4 x 300m off 30 sec recoveries)
Last rest day: Friday
Last hard day: Yesterday
pm: run 9m - 15 mins easy, 30 mins at 1/2 Marathon pace, 15 mins easy
Why: Thursday tempo run
Last rest day: Sunday
Last hard day: Yesterday
Will
I normally do speed sessions once a week where it is a structured speed session once every two weeks, alternating between intervals and Hill sets – my speed sessions the weeks in between are unstructured and are normally farklark or tempo.
But every one is different – find what is right for you
Will
Why : Middle child up all night being sick and so is in no fit state to be dragged to Reading to get some new running shoes for Mummy
Did do my second 10 miler ever yesterday, rather painful and I walked sometimes but that's okay because RW said you can.
Why: yesterday did 10 miles with 2x2 miles at 5k pace in the middle. Feeling drained of energy!
last rest day: Tuesday
Last hard day: yesterday
Cheers, V-rap.
Why: one of 3 core weekly runs
Days since last hard run: 0 (today)
Days since last rest: 3 (monday)
Did 1 mile warmup jog, 4 x 1600m (5:43, 5:40, 5:39, 5:38) with 2:30 recoveries and then 1 mile cooldown jog.
Drew, what is 3 x 4 x 300m, is this 12 x 300m or something entirely different?
mm
What: 3x2k at 10k pace plus 400m recoveries
Why: RW 1/2 marathon scehdule says so (although I swapped this weeks runs around)
Last rest day: yesterday
Last run: Tuesday
Still not sure I'm running at the pace I'm meant to be, to aim for 1:45 though. I can measure it on the treadmill for the intervals, but don't think I'm up to pace on my other runs on the road. Never mind - have to wait and see!
of course it'd ok to join in, the more the merrier :-)
mm
Why: Latest day in half marathon training prog
Last Rest: yesterday
Last Hard: Tuesday