What 1K swim. Don't know if it all "counts" since I spent 250m of it doing exercises suggested by WW. Discovered I go nowhere using legs alone, flutter kick. I thought kicking ought to be straightforward. Apparently not. Arms alone is a treat. Catch-up, again, frustrating.
Fitted in an unplanned top speed 5K yesterday evening. The front bike light turned out to be u/s, had twenty minutes to get across the city (in jeans and trainers) to meet up with the Mr. Wasn't very late! (But very sweaty and of beetroot complexion.) Therefore stiff this morning.
What: Bodypump tonight, but hope to fit in a little run (maybe a 5K with the stopwatch switched on) sometime as well. Why: Wednesday is weightlifting night and my legs are not content with yesterday's 7-8 miles and want another road run. Maybe that's because the sun is shining. Last rest day: Monday. Last hard day: Yesterday was moderately hard.
Tuesday night fartlek session is turning into a real toughie as it is now 3 long (1.25-1.5 mile) hard efforts inserted into a 9-and-a-bit mile run. Feeling it a bit today and as I planning to race on Sunday....
What: rest day Why: see above Last hard run: see above Last rest day: see above
What - 4M steady - as a loosener why - still stiff from Monday nights hill reps after Sundays long (yes I know I shouldn't but when work gets in the way what else can you do?) last hard - Monday last rest - Tuesday
What: nothing Why: having a very easy week as I've been feeling very tired recently Last hard day: Saturday Last easy day: yesterday
Plans this week are to do 30 - 40 minute easy runs + 8 x 400's at 5k pace ( pretty slow for a 400! )
Theoretically my lactic threshold should be at an all time high on Sunday for the 10k as I've been intensely focussing on this area for the past 6 weeks.
It will be very interesting to see what happens on Sunday.
WickedW, depends what you've done for the rest of the week and how important the race is.
If it's important then I would probably rest today and Friday. Thursday - 40 minutes easy run with 5 or 6 400m efforts at 10k race pace. Saturday - 30 minute easy, just to loosen up.
WW, you're so well trained that you can probably take a 10K race in your stride without breaking your normal running pattern. Maybe just have a slightly easier day than usual on Saturday?
If you want an excuse to rest, I read somewhere that you should taper one day for each mile of the race. Hmmm....
Quite, WW. It's one of those glib pieces of "expert" advice about which one ought to be VERY sceptical!
I suspect that in real life tapering only makes a difference in races of over 20 miles, and that even then the difference is marginal for most of us as well-trained legs are quite good at repairing minor damage and restocking glycogen. The recovery afterwards is probably more important (although the "one day per mile" can be tested to the point of ridiculousness there as well).
Went out for my first club run yesterday. It was OK if a little busy. Must have been over 50 out, don't know what happened to the pedestrians who were trying to walk along the pavement at the same time. I have been assured that is quietens down in the next few weeks. Ended up doing a 6 and a half mile route in 42:30, so certainly not slow, and I was trying to take it easy at the back of the group. Today my knee is really stiff, which is not good with marathon 11 days away.
What: Rest Why: Knee sore + taper Last hard run: Yesterday Last rest: Today
Drew I'm doing the City of Liverpool 10km, and I would like to do a better time than my last 10km, 75mins, training up to now: Mon 20 mins rowing 10 mins multi trainer 15 min hill programme treadmill 10 min slow cool down Tues 6/7 mile hilly run
What : just done a 4.75 mile on treadmill - going back tonight to do another 6 miles Why : did nothing yesterday Last hard day : Saturday Last rest day : yesterday
What: 4 miles easy-steady Why: Aborted last night's planned 3 miler because I was late home after stopping off at the supermarket. Still, I probably should still be taking it easy.
Screams of anguish. Injured!! The leg injury has decided to escalate, coupled with a snuffly cold that has gone on to my chest - looks like I may have to miss the first XC race this Saturday at Derby, and may not even make the start line of the Waterbeach 1/2M on 20th Oct. I'm under swathes of duvet with hot lemon drinks for the snuffles and resting the leg. See how the TLC goes.... can i be better for the weekend ready to start me taper week before the 1/2M? Think i'm losing my marbles already. Haven't had a decent run since last Friday. Did a very slow jog long run on Sunday which i had to cut short, and the Monday run was a total waste of time. Despondencey is setting in.
What: 4 miles easy Why: easing off for Sunday's half Last rest day: Yesterday last hard day: Sunday
Despite taking it easy my legs felt really heavy, I think this is all part of my body's pre-race ritual of trying to convince me that I am not in shape!
I was feeling quite good when I went to the pool so my steady 1500m swim turned into a race paced effort – 27 mins now feel a bit jelly like – good – but jelly like )
Mike S, the 10K that Drew (unless he's got another one in mind) myself and Wollaton Parker are aiming for is just south of Derby. There's some info here if you fancy it.
Comments
What 1K swim. Don't know if it all "counts" since I spent 250m of it doing exercises suggested by WW. Discovered I go nowhere using legs alone, flutter kick. I thought kicking ought to be straightforward. Apparently not. Arms alone is a treat. Catch-up, again, frustrating.
Fitted in an unplanned top speed 5K yesterday evening. The front bike light turned out to be u/s, had twenty minutes to get across the city (in jeans and trainers) to meet up with the Mr. Wasn't very late! (But very sweaty and of beetroot complexion.) Therefore stiff this morning.
today Tempo run 5-6 miles
what: ~5 miles easy (i.e. keep HR low 140s assuming relaxed) - should be about 35 mins
why: taper for Sunday 10K
last hard day: Tue
last rest day: Thu
Why: Wednesday is weightlifting night and my legs are not content with yesterday's 7-8 miles and want another road run. Maybe that's because the sun is shining.
Last rest day: Monday.
Last hard day: Yesterday was moderately hard.
What: rest day
Why: see above
Last hard run: see above
Last rest day: see above
why - still stiff from Monday nights hill reps after Sundays long (yes I know I shouldn't but when work gets in the way what else can you do?)
last hard - Monday
last rest - Tuesday
What : mid week 'steady run' so about an hour (7-8 miles)
Why : mid week run
Last hard : yesterday
Last rest : Friday
What: nothing
Why: having a very easy week as I've been feeling very tired recently
Last hard day: Saturday
Last easy day: yesterday
Plans this week are to do 30 - 40 minute easy runs + 8 x 400's at 5k pace ( pretty slow for a 400! )
Theoretically my lactic threshold should be at an all time high on Sunday for the 10k as I've been intensely focussing on this area for the past 6 weeks.
It will be very interesting to see what happens on Sunday.
I am doing a 10km on Sunday so what should I do the rest of this week?
If it's important then I would probably rest today and Friday. Thursday - 40 minutes easy run with 5 or 6 400m efforts at 10k race pace. Saturday - 30 minute easy, just to loosen up.
Where's your 10race
If you want an excuse to rest, I read somewhere that you should taper one day for each mile of the race. Hmmm....
I suspect that in real life tapering only makes a difference in races of over 20 miles, and that even then the difference is marginal for most of us as well-trained legs are quite good at repairing minor damage and restocking glycogen. The recovery afterwards is probably more important (although the "one day per mile" can be tested to the point of ridiculousness there as well).
Went out for my first club run yesterday. It was OK if a little busy. Must have been over 50 out, don't know what happened to the pedestrians who were trying to walk along the pavement at the same time. I have been assured that is quietens down in the next few weeks. Ended up doing a 6 and a half mile route in 42:30, so certainly not slow, and I was trying to take it easy at the back of the group. Today my knee is really stiff, which is not good with marathon 11 days away.
What: Rest
Why: Knee sore + taper
Last hard run: Yesterday
Last rest: Today
Gareth
Mon
20 mins rowing
10 mins multi trainer
15 min hill programme treadmill
10 min slow cool down
Tues
6/7 mile hilly run
Why : did nothing yesterday
Last hard day : Saturday
Last rest day : yesterday
Why: Aborted last night's planned 3 miler because I was late home after stopping off at the supermarket. Still, I probably should still be taking it easy.
Good luck on Sunday Drew. Do you have a target?
What: nothing
Why: rest after quite a fast and hilly run yesterday
Last rest day: Monday
Last hard day yesterday
we're both in Notts, do you by chance run with Notts AC? If so do we know each other??
Is the 10K you're planning on at Merrill College? If so I'll see you there.
The leg injury has decided to escalate, coupled with a snuffly cold that has gone on to my chest - looks like I may have to miss the first XC race this Saturday at Derby, and may not even make the start line of the Waterbeach 1/2M on 20th Oct.
I'm under swathes of duvet with hot lemon drinks for the snuffles and resting the leg. See how the TLC goes.... can i be better for the weekend ready to start me taper week before the 1/2M?
Think i'm losing my marbles already.
Haven't had a decent run since last Friday.
Did a very slow jog long run on Sunday which i had to cut short, and the Monday run was a total waste of time. Despondencey is setting in.
Nessie, if I'm feeling up to it and decide to run then 35:59 will be good. I'm toying with the idea of no stopwatch. What do you think?
depends on how prone you are to "what if"s if you come home in 36:00 or just outside....
Good luck anyway. Where is your 10K? - haven't been following threads as closely in last couple of days.
Feeling great today did my longest run to date, 9 mile in 1 hr 22 mins.
What: 9 mile long run
Why: because its wednesday (sunday awkward for training)
Last rest day: yesterday
Nxt run: friday 5 mile hilly
Thinking I might have a few bottles of lager tonight to celebrate.
Looking forward to Coniston........
What: 4 miles easy
Why: easing off for Sunday's half
Last rest day: Yesterday
last hard day: Sunday
Despite taking it easy my legs felt really heavy, I think this is all part of my body's pre-race ritual of trying to convince me that I am not in shape!
What : 11 miles 65 -75%HR( This is a short run)
Why : maintain stamina and endurance
Last Rest : Sunday
Last Hard day:monday
Will
the 10K that Drew (unless he's got another one in mind) myself and Wollaton Parker are aiming for is just south of Derby. There's some info here if you fancy it.