17 days off work- how best to take advantage of them

I'm training for a half marathon at the end of April, and as I've got this long stretch off work I thought I should try to use it the best way possible

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20/12/2013 at 11:24

My idea is to set myself a simple cumulative goal- 100km total over the period. That way every run out, even if cut short by the after effects of seasonal excess, social obligations or crappy weather, will be chipping away at what I hope is an achievable challenge. Any thoughts?

20/12/2013 at 12:09

a bit of silly fun if it keeps you running when you would otherwise be lazy, what's the harm

Don't be lazy for 14 days and think you can run 50 odd km in the last 3 days and it still counts.... Set maybe a couple of targets 33km by x and 66 by x and stick to them even if it means a bit of hangover running, i'm sure it's good for your soul

20/12/2013 at 20:29

Unless you are already up to running 26.465 km in the first week you'll not be able to keep under the "don't add more than 10% mileage a week to avoid injury" rule of thumb to get to 100 km in 3 weeks, let alone 17 days.

What are your current miles per week?

20/12/2013 at 20:54

Erm.. last couple of weeks aside, since September I'd built up to an average of about 35k/week

20/12/2013 at 20:55

Had cold and a tight calf so a bit of a layoff

20/12/2013 at 21:07

Then 100K in 17 days should be a breeze as it is below average mileage!  I'd set a slightly harder target  - say 120 or 150km

20/12/2013 at 21:18
Not so fast! 35/7=5; 5x17=85. 100 is a bit over that.
20/12/2013 at 21:22

Indeed my mistake I was rounding up to three weeks in my head.  How about (50/7)*17..120ish?  With time off work you can afford to go longer but slower to build an endurance for your probably 3 month training plan to start at the end of Jan?

21/12/2013 at 00:30

Good idea Daeve.  Need patience and time for the endurance bit.  Easier in the daylight and when you've got a bit more time.

21/12/2013 at 08:55

Be careful I have done some slow heart rate training and I think I run slightly different going very slowly and it's irritated my it band and I also have a small quad tear, but I'm sure I'll be better off for the change in the long run.

21/12/2013 at 09:31

I guess slow and very slow can be very different - a couple of minutes a mile slower than your 5K race pace probably won't be that different but if you fall in to that "almost walking, very short strides" very slow run to keep your HR low I guess the mechanics can be quite different.

Last year I took a week off and, keeping it easy, got my mileage up from about 18 miles a week to 45 (4x10 milers in there).  I know "they" say you shouldn't increase so much, but I'm usually ok with long slow runs - its excessive intervals/tempos that do me in.  I enjoy the feeling in the day of just heading out, no time constraints and no real route in mind.

21/12/2013 at 22:24

Well I got the first 11km in today. Slow and hilly. I think I'll stick to 100 as an initial goal, and then anything over that is a bonus. Going out  witha friend tomorrow at early o'clock, probably do somewhere betwween 10-15, whatever he feels like doing.

22/12/2013 at 13:00

And 12 more today, good start I feel.

22/12/2013 at 19:51

Damn good start sir!  How are the legs feeling?  Going to head out tomorrow for a long run myself as off work as well

22/12/2013 at 20:13
booktrunk wrote (see)

Be careful I have done some slow heart rate training and I think I run slightly different going very slowly and it's irritated my it band and I also have a small quad tear, but I'm sure I'll be better off for the change in the long run.

I seem to have the same issue running slow hurts my legs whilst running more than the quicker runs. Just make sure you vary your runs Dan, some long slow others with more pace.

22/12/2013 at 20:14

Dan you have done 2 days now, even with my limited experience in running please remember you will need rest days to help avoid injury.

23/12/2013 at 13:17

Another slowwwwww 11k today, taking me up to 34k for the holiday period. Tomorrow the plan is just to go for a long walk, then on Xmas day I don't think I'll be able to get out at all.

23/12/2013 at 15:55

Nice one!  Depending on your family circumstances, I find it really nice to get out on Christmas day - weather should be a bit better by then too - today was awful, I almost had to take shelter under a hedge for fear of being blown into the road and to avoid painful hailstones.

23/12/2013 at 22:29
Weather's been fine where I am. Sub-zero early on when I go out, but as long as there's no wind or rain that's actually quite nice. I'm near Madrid.
24/12/2013 at 10:33
But pissing down today.
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