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Jenga's Training Plan
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Ok - this week we carry on!
Hills - 8k distance - pick a hill and give it a hard time. Warm up 1.5 and cool off around 1k, so 5.5 Uphill hard and jog / walk down easy.
Intervals - 10.5k total, 1.5k warm up, then 12 x 400m @ 5k pace (5:30 - 5:45) 200m jog / walk, 1.5k warm down
LSR 22 - take it slowly!
gotcha, feeling a little down tonight after this run this afternoon. I so wanted to run 20km and feel good at the end of it. As i assume you did with your 30km.
Onwards and upwards.
JJ, looking at your splits, I'd also say you are still trying to run the LSR to fast anyway. Save that for the hard sessions.
Did the gym today, only 30 minutes whilst daughter was swimming, but 30 minutes is better than nothing.
Still too fast on the LSR? Really, ok i will slow down further
well this has not been a good week with work. I have been here there and everywhere.
Tuesday - London, staying over night in Perivale, so missed swimming.
Wednesday - London, in the city, got home after 5 hour car journey at 8.45pm - missed run.
Thursday - Manchester with a client all day with lunch, beer and then Chvrches concert, so missed swimming.
Friday - very hungover from Thursday, i don't expect a miracle run tonight, it will be tough.
No good this, i feel so ill.
A pathetic week, sorry but life has got the better of me this week. That doesnt usally happen.
Next run will be Sunday for the 22km. - sorry to let you down this week.
Horrible day again today
We have clear dry but very cold weather today. I am going to do LSR later and then try to go Monday next week to get one of missed runs in.
8k hilly session in Greenwich Park
Tuesday was the worst though - windy, wet, in the dark. Felt pretty good afterwards!
Today was just windy cold and wet, at least it wasn't dark.
Well i managed the 22km but my feet simply stopped me running, they were hurting so much.
I do still need new shoes so that may help when i can get some.
As you would expect with those SLOW speeds breathing was no issue and my legs felt fine despite being on them for 3 hours, but my ankles and feet were terrible.
Well that was very slow, but well done for hanging in there. Shoe time!
yeah and guess what, i got in the bath and bang my back went lol. Nothing major but causing some discomfort.
New shoes for definate at payday.
Feet seem ok today, so i guess it has to be shoes right?
Back however is bloody sore lol.
shoes, old age...
old age for sure, it certainly affects me. I can only think about what i may have been able to do if i started this at 23 rather than 43.
Back to running Wednesday, i will pick up from where i left off with the hills and interval runs. No swimming at present as the back is not totally right, but it will be ok to run tomorrow. I have a history of back pulling problems, so i know what i can and cant do.
By Monday next week i will be ok for the gym and swimming.
What will the LSR be this weekend?
Had a good run tonight, and my back stood up to it.
12 x 400m repeats. I did the first few with 200m jog in between and then the remainder were with 100m walk and 100m jog.
If felt quite good, the last repeat i started to lose my shape just, but it was pretty good all the way through.
Had a shower and sat down and now my legs are feeling like they have been running.
Overall really happy with that run and the pacing was perhaps a little quicker than you suggested, more 5.15 to 5.30 with some faster blips but not bad i dont think.
Damn 24 lol, i am out Saturday as well hehehe.
Yes, 24 it is
I was so hoping you had got it wrong. I am looking at some new shoes at the moment, wont arrive before Sunday - could be painful again !!!
Hitting that hill tonight.
Hill done, it worked out at 7 repeats but i was going quite quick in the rain wind and it was cold.
I could feel my ankles and i was thinking about the placement of my feet, i definately need new shoes, i could feel them rolling inwards. Hopefully get some tomorrow, and then use them on sunday for the LSR, nothing like breaking them in fast.
JJ if they are not the same brand and size then don't go straight to LSR in new shoes
Next week -
8k easy
Intervals - 1.5k warm up (10 x 600m @ 5:15, 200m easy) 1.5k warm down
20k LSR
plus your gym / swim sessions
Not looking forward to todays run, the weather is horrendous out there, so much so we have a weather warning in Manchester. So so windy.
We will give it a go though and see how we get on.
Not quite sure what to make of that run.
I only did 18.25km against a target of 24km.
My speed was fine, I was happy with that and my stamina was good but started to feel it. My feet we acceptable and so were my ankles.
The problem was the wind, it was gusting all over the place, at one point i had to dodge a flying empty can of tango. I was running along the main road and literally i had a wall of leaves, stones and debris coming towards me.
When i got in i feel ok, i think 20km would have been fine but i do think that 24 was just too long for me at the moment. It has got me questioning my ability again to get to 42km for April.
Having said that after a bath and got changed i feel alot better at 18km than i have in previous weeks and the interval runs are going well, it is just the LSR which is casting doubts.
Just bought some new shoes, same ones as i have online at sportshoes.com and using a discount code of EBF1 which gives 10% off the price and free postage and packaging.
OMG i just did a Garmin report, my shoes have done 881km (550 miles).
WHAT IS UP WITH ME.
Not feeling too well at the moment, I feel like i am getting a cold but no sniffles. So yesterday i did a gym session instead of swimming and today i did the easier of this weeks runs the 8km easy. Although it did not feel easy. I was struggling, i felt like i was flying round but looking at my watch i wasn't. Anyway a least i kept with the programme and managed the run and banked it.
Fridays run now awaits.