It's not lovely where I am. It's still dark and wet and windy. Good day to be stuck at work. What: Rest day. Why: Tapering. And working pretty much constantly until 10pm. Last rest day: Monday. Last hard day: Sunday.
what: half hour xtrain why: legs are still stiff from windor tonight: short 3 miler with the missus (if not raining) last hard day: sunday last rest day: monday
Did 30 minutes reasonable jog last night and tried to run on grass as much as possible ( a first for me) .
Today : gym with limited speed session Why: still tired from the weekend, but I've got a 10k on/off roader on Sunday Last hard : Sunday Last Rest : Monday
Did a speed session last night - 5M total including 800m at 7min/mile, 400 at 6:30, 200 at 6:00, 300 at 6:00, 400 at 6:30 and 600 at 7:00. Yes I did us a treadmill set at 2% incline. I also used my monitor so each effort went to 90-95% with each recovery coming down to 75%. Very pleased with myself.
Today what - 4m steady 60-70% MWHR why - recovery from last night but still fast enough for the training effect last rest - Monday last hard - tuesday
I've taken on speed sessions in the last 4 weeks and am definitely seeing a big improvement. Very happy fat man.
Morning , don't know where Sarcy1 is, but like Vrap it was very dark / wet this morning where i am. What - 5 miles, (2 easy, 1 steady, 2 at 10K race pace). Quite tired. Why - first week i've moved up from training 4 days to 5 days. See how it goes.
what: X-train or short speed why : still suspicious of knee so want to mnimise distance/aid recovery (poss 10 miler on sunday) last rest: yesterday last tough: sunday
Weather still holding here on Merseyside, but the forecast isn't too encouraging.
What: either: tempo run 4.1 miles at 6:10 - 6:15 pace approx or: acceleration run over 5 miles - 1st mile 6:40 pace, 2nd 6:30 etc so last will be at 6:00 pace
Why: First faster session since Sunday race & first tempo run since last Wed
Hi all. Did 5m club run last night and felt good considering it was first longish run since the Robin Hood. Still having a few knee probs though..d'oh!
What: either swim or gym but not decided what yet. Why: easy day following run yesterday and Mr RR is out this evening. Last rest day: sunday Last hard day: hardish yesterday
What: 9 miles including a pyramid speed session (400m, 800m, 1600m, 800m, 400m - all with 200m recoveries) x 2 Why: Speeeeeeeeeeed Last hard run: Monday Last Rest day: Yesterday
What: 1 hour and a half on the eliptical thingy - boring Why : sore foot so off running for a few days Last rest day: Monday (although I did walk round Loch Muick - so not really rest) Last hard day : Sunday
It's a beautiful day here & has been all week ...so far!!
Lovely day here too, but I won't be running. I want to, but my blister took on gargantuan proportions yesterday to the point I could put no weight on the foot at all. Some attention with a sharp object and kitchen roll, followed by mediswab and antiseptic cream and a large dressing have improved matters a lot, but I don't think I'll be able to run for a week or more.
Kiddies for lunch...nah, you've got me beat there, PB. I couldn't manage a whole one.
Are you all set for the GNR, Laura? I've no doubt you are since you can throw off half-marathons on impulse. I'm more ready than I would have dreamed of when I started running again three months ago, and hoping for faster than 2:30. The family are going to be in the area, but Kevin is being babysat by my sister's mother-in-law and I'm planning to send the others off to the seaside.
Nessie, sounds like you're well on the mend. Beware - post-marathon blues will strike tomorrow (though what I attributed to post-marathon blues after London could have been PMT).
Evening all, back to work today. Couldn't justify another day off seeing as I'd run last night & in the pouring rain!
What:10 miles steady run. I did a time trial last night that was a pb for the course in 18.45 for 2.7 miles. Thought I'd take it easy tonight and it did feel no more than a steady pace, yet I did another pb for the course. It's a shame my target 1/2M wasn't this weekend.
What: 21 mile bike at lunchtime Why: just about dry enough and certainly warm enough. Last hard run: Yesterday, looooong fartlek efforts. Last rest day: Monday
Finally got out just as the rain was getting heavy - but at least there was no wind. Did the acceleration run:
end of mile 1: time: 6:38 HR 150 end of mile 2: time: 13:08½ HR 153 end of mile 3: time: 19:27½ HR 166 end of mile 4: time: 25:38½ HR 172 end of mile 5: time: 31:34½ HR 178
so more or less managed the planned schedule of 6:40-6:30-6:20-6:10-6:00
Didn't have much left by the finish - rest tomorrow methinks.
Mike S - have you got a flash watch. I want one (Venom had one at windsor and I know my time for every mile!)... What: 1:10 run including 35 mins mixed fartlek - 2 hills, a variety of flats, 4 more hills etc... A Very good session indeed Why: Didn't run Monday or Tuesday, mainly due to time constraints. last hard: Sunday Windsor Last easy:yesterday
Snicks I have 2 running watches, both are excellent for giving splits. One is the Timex Ironman triathlon watch-in Argos for about £25 the other is a Timex Rush ladies about £15. They are very good for doing splits and counting down for short fast sessions. Yes I do believe I recommend the use of a good watch!
You don't just need the watch though do you, but accurately measured routes on a mile by mile basis. Must do this sometime.
Had a brilliant run tonight, 5 miles in the teatime drizzle that turned to rain. I'd only planned recovery type pace but for some reason running felt really effortless and relaxed. Hilly, like you I almost wished the GNR had been tonight. Hope I feel as great on Sunday, I've decided to stop sheeping about and go for a 1.45. I'm not bothered about the distance which I know I can do, but pace is as usual the issue!
All I've got is a Polar Accurex HRM that's nearly 8 years old now (serviced twice I think) - this can record up to 44 splits. Also - a set of routes whose length and location of "mile markers" I'm confident of to within 10m.
Excellent - thanks for the watch tips! Venom, you were ripped off! (he's got a satellite connection)... good luck for the GNR. Laura, you'll easily get 1:45.
Comments
What: Rest day.
Why: Tapering. And working pretty much constantly until 10pm.
Last rest day: Monday.
Last hard day: Sunday.
why: legs are still stiff from windor
tonight: short 3 miler with the missus (if not raining)
last hard day: sunday
last rest day: monday
Sounds like you've got your plate full v-rap!
Today : gym with limited speed session
Why: still tired from the weekend, but I've got a 10k on/off roader on Sunday
Last hard : Sunday
Last Rest : Monday
Today
what - 4m steady 60-70% MWHR
why - recovery from last night but still fast enough for the training effect
last rest - Monday
last hard - tuesday
I've taken on speed sessions in the last 4 weeks and am definitely seeing a big improvement. Very happy fat man.
What - 5 miles, (2 easy, 1 steady, 2 at 10K race pace). Quite tired.
Why - first week i've moved up from training 4 days to 5 days. See how it goes.
why : still suspicious of knee so want to mnimise distance/aid recovery (poss 10 miler on sunday)
last rest: yesterday
last tough: sunday
What: either: tempo run 4.1 miles at 6:10 - 6:15 pace approx
or: acceleration run over 5 miles - 1st mile 6:40 pace, 2nd 6:30 etc so last will be at 6:00 pace
Why: First faster session since Sunday race & first tempo run since last Wed
last hard day: Sun
last rest day: Sat
What: 5 miles steady.
Why: borrowed from Vrap's schedule for the GNR. How do you feel about the run Vrap? Are your folks coming along to support?
Last rest: yesterday, unless you count 20 min jog with kids.
Last hard: Mon.
What: either swim or gym but not decided what yet.
Why: easy day following run yesterday and Mr RR is out this evening.
Last rest day: sunday
Last hard day: hardish yesterday
What: 9 miles including a pyramid speed session (400m, 800m, 1600m, 800m, 400m - all with 200m recoveries) x 2
Why: Speeeeeeeeeeed
Last hard run: Monday
Last Rest day: Yesterday
Gareth
Why : sore foot so off running for a few days
Last rest day: Monday (although I did walk round Loch Muick - so not really rest)
Last hard day : Sunday
It's a beautiful day here & has been all week ...so far!!
At least I can walk now though :-)
Are you all set for the GNR, Laura? I've no doubt you are since you can throw off half-marathons on impulse. I'm more ready than I would have dreamed of when I started running again three months ago, and hoping for faster than 2:30. The family are going to be in the area, but Kevin is being babysat by my sister's mother-in-law and I'm planning to send the others off to the seaside.
Nessie, sounds like you're well on the mend. Beware - post-marathon blues will strike tomorrow (though what I attributed to post-marathon blues after London could have been PMT).
why : ran out of steam yesterday and didn't go.
last hard day: today
last rest day: yesterday
PB – are you not going to rest your left leg as well ;o)
What : Lunchtime swim (drills)
Why: Keeping to 1 session a day until GNR
Last Rest day : Sunday
What:10 miles steady run. I did a time trial last night that was a pb for the course in 18.45 for 2.7 miles. Thought I'd take it easy tonight and it did feel no more than a steady pace, yet I did another pb for the course. It's a shame my target 1/2M wasn't this weekend.
What: 21 mile bike at lunchtime
Why: just about dry enough and certainly warm enough.
Last hard run: Yesterday, looooong fartlek efforts.
Last rest day: Monday
Did the acceleration run:
end of mile 1: time: 6:38 HR 150
end of mile 2: time: 13:08½ HR 153
end of mile 3: time: 19:27½ HR 166
end of mile 4: time: 25:38½ HR 172
end of mile 5: time: 31:34½ HR 178
so more or less managed the planned schedule of 6:40-6:30-6:20-6:10-6:00
Didn't have much left by the finish - rest tomorrow methinks.
What: 1:10 run including 35 mins mixed fartlek - 2 hills, a variety of flats, 4 more hills etc... A Very good session indeed
Why: Didn't run Monday or Tuesday, mainly due to time constraints.
last hard: Sunday Windsor
Last easy:yesterday
Had a brilliant run tonight, 5 miles in the teatime drizzle that turned to rain. I'd only planned recovery type pace but for some reason running felt really effortless and relaxed.
Hilly, like you I almost wished the GNR had been tonight. Hope I feel as great on Sunday, I've decided to stop sheeping about and go for a 1.45. I'm not bothered about the distance which I know I can do, but pace is as usual the issue!