Eight miles general aerobic plus speed session tonight. I ran five miles at 10:20 pace, then did two miles of "strides" (10 x 100m approx) and finished with another mile at 10:20. I did this on my treadmill, so the strides are not exactly as described.... they are my interpretation
For the striders I input 9mph (6:40 pace) as the flat-out speed and let the treadmill pickup to that speed over about 0.3 miles, then counted 30 left foot strikes in 20 seconds at top speed before inputing 5.5mph for gradual speed reduction. The recovery intervals were 0.1 miles @ 5.5mph (approx 10:55 pace for just over a minute).
My 5K pace is about 7:50, so I ran my strides faster. I considered going up to 6:00 pace, but bottled it due to my past groin strains that occured at that speed. Remember that a treadmill does not stop instantly when a problem occurs, so I err on the side of caution. Hopefully, 6:40 pace will be enough to get the benefits I need.
Good session in any case, and I'm already starting to like these longer midweek runs. I feel like my knees are benefitting from this training approach too.
I have a rest day tomorrow, then a ten mile GA session on Thursday. Due to Christmas, I'll bring forward my five mile recovery run to Friday, and do my 13m run (8m @ MP) on Saturday.
Hope you have it sorted soon BoD.
Good detail there Ten looks like you are getting serious with this training lark!!!
Having a rest day as done 18 miles in two days.......flu in the house, two down so gobbling the vitamins and juice!!!The golden rule is that there are no golden rules.
BoD, treat it well and get rid, a friend had some serious issues of the back of shin splints (inc stress fractures) because she wouldn't rest, a year later she is better a lot wiser and a fair bit poorer, but she does reccomend a foam roller on the calf.
Ten, great pic and motivation looks like christmas will be amazing
Well the start of the week has been odd. Monday lunch did 5miles and could hardly run, completely out of fuel, dizzy and slow could only manage 7min/mile downhill with wind behind!...In the evening did 10 hill miles 61mins, how does that work???????
Yesterday was 11miles over the great and the good of the hampshire north downs, 9 hills, including one that is 2.5 miles of constant gradient and takes you to the highest point in hampshire also it was cross country in the mud under blue skies.
Just seen news years day hardmoors 30...should I???
Also yesterday managed to pain the front room and watch my lads christmas play, in which he was Joseph
I went to see my daughter's nativity this morning. It really got to me!
I'd like to say I've just been to Rascal's nativity - quite frankly it might as well as have been as the contrary monster wasn't interested in agility at all today - you should have all seen the look of pure disgust she gave me for even thinking she might go through the tunnel today
Choisty - yes - if you want to... and awwww - did he have the requisite childhood tea-towel on yer head photo?
Ten - liking it! Very motivated! Bless her! What part did she play? I took great delight in setting out my little nativity ornaments on the bookshelf this year! Someone once asked if they could borrow our last dog to be baby Jesus. We felt horrible saying no - but there was not a chance of him staying in a manger a) quietly or b) still for long enough! The thought still makes me chuckle tho!
mcs - lock all the infected in a cupboard and don't let them out til they're better - just kidding - always happens a Christmas as soon as everyone stops rushing around eh! Hope everyone gets/stays well! xx
RRR - no we haven't done any cani-x - there isn't one locally but we have gotten a parkrun bar-code for her so we don't have to worry about our times suddenly looking well out of sync!
Time for me to wrap up (very) warmly and head out into the fog on my bike!
SB - she was a star!
Last night she had us practising with her. I had to do the actions on her cue, but I wasn't allowed to sing (a popular choice, I might add). I knew most of the songs before today's performance.
My son's play is this afternoon. Apparently he's a fireman during the great fire of London. Very festive
I had the flu jab this year, after being wiped-out last year. Though it sounds like it's mainly the vomiting virus doing the rounds this time
Just taken a calendar to the office downstairs who we share the building with. There are eight of them and the guy who is in charge of the office told me his brother died suddenly at the weekend, aged 45, brain hemmorage.......blimey poor guy he was in bits.......enjoy every moment of every day, life is short.
Ten - literally - like the one of Bethlehem: twinkly twinkly or just that she was very good? As for your son.... better than a Christmas lobster I spose. Bonus points for the name of the film that refers to...
mcs - crikey - poor chap - life is short indeed - and you know what: it's way too short to be worrying about having a second mince pie... oh ok then! I've been out for 75 minutes - I've earned it! We're heading over your way at some point over the hols - got our eye on a 9 miler near Bakewell and then a 10 miler on the Tissington Trail so if you see 2 people being dragged along by a small white munchkin or vice versa - give us a yell! We're gonna give her the option of walking/ jogging and see what happens. We know she can happily do the distance - now the question is - how fast will she do it...
Nice one SB will look out for you.............will be out and about over the hols and probably walking one day with family and running plenty too....pass the pies starving today after high mileage.........where is that bacon sandwich?
Sleepy Bear wrote (see)
Ten - literally - like the one of Bethlehem: twinkly twinkly or just that she was very good?
Ten - literally - like the one of Bethlehem: twinkly twinkly or just that she was very good?
Both, of course No idea about the film. I can only think of Homer Simpson's pet lobster "Pinchy".
MMMMmmmm..... Bakewell tart.
Hi everyone again. I echo the get well soon message Bo.I´ve not been running much as I've been dealing with a cold that just won't seem to go away. I jogged a parkrun on Saturday morning and another Sweatshop running community run yesterday - but its a struggle at the moment. I'm hoping to get well soon so I can start pumping up the miles in the New Year. (I'm very competitive!)
SB Interesting to know body fat & muscle etc. I´ve got 25% Body fat according to my scales and BMI of 26.5. I figure I need to halve my body fat ' means losing 1/8 of my body weight - a bit more than 10.5 kilols - nearly 2 stone.. Not running much and lots of mine pies and chocolates isn't helping my cause right now - but my wife joined a gym today which is good news
I've no idea what TFL is, but I hope you get it sorted Reikki. That's a very low peak flow!
Have you tried using a Neti-Pot for congestion? I imagine it's a remedy that's right up your street. You won't be surprised that I took some convincing to try it, but I'm now a convert. I use it at the first sign of a cold and really do suffer much less, without using over-the-counter meds (which caused rebound congestion).
Goodness gracious me you two! Germ Central! I blame this yakky weather - deffo an indoor day today!
reiki - just out of curiosity - were you also advised to work on your ITB as that's where the TFL inserts? According to my notes the TFL maintains the tension in the fascia (the sheath that covers all the muscles), abducts the hip, extends the knee and rotates it inwards (medially). Were you given exercises and stretches that work in this way? Sorry for being nosey - I find it all fascinating! If you can find someone who does myofascial release (likely a sports massage practitioner) - maybe that would help? I don't do that bit on my course til later next year unfortunately...
AC8 - don't worry too much about the figures themselves but if you can, do a reading every week (at the same time of day, important to keep variables as samey as poss) and monitor it over the course of a year. It's the trend that's important and you may well find that it fluctuates with training peaks. Just stick at the running and the trend will move in the right direction over time. Just try to focus on how long it took your body to reach the shape it's in now - it takes less than half that time to return to the starting point ... if you're good of course. A few "naughty" meals don't ruin a healthy diet - being naughty regularly does that
Ten - the TFL is a muscle called the Tensor Fascia Latae. I remember it by comparing it to a pocket edge - you know the front edge of a pocket on the front of a pair of jeans? It basically curves round from the front of your hip to the side of your leg - like the pocket shape...if you can picture that...
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |