RW Forum SIx – 3.30 – 4.00

Hi Stewart – hope you  are fully rested. What marathon are you training for ?

Hi Caustic Window – hope the shin splints are getting better. Welcome aboard.

Hi Rachel – I’ve just had a text confirming my new trotters are being delivered this morning I may give them a test run when I go to the gym at lunchtime !

Hi Sarah – I pop in to your thread most days and it seems like your training is off to a really good start. At the moment my ankle isn’t too bad so I am going to carry on with the training and see how it goes. I will monitor it carefully and do what most of us runners hate doing and that’s rest only if I have to !

Hi Carl – I think the answer must be to make such a bad job of what jobs we are given to do that they will never ask us to do them again. Alas it’s never that simple is it What have you got planned for today on the running front ? Did I mention I have a running track to do my speed work, so that’s tempo run tomorrow and intervals on Thursday.

Spoons – how are the shin splints, feeling any better ?

So, a quick review of week 2 of the plan.

A total of 30.2 miles run last week of which 5 miles were a tempo session. The rest of the miles were all easy miles.

Week 3 starts today.

Monday - no running, gym at lunch time

Tuesday - gym at lunch time, tempo session on the track to include 30 minutes @ 7:45

Wednesday - 8.5 miles easy, gym at lunch time

Thursday - gym at lunch time, intervals on the track to include 8 x 400 @ 6:40

Friday - Rest

Saturday - 17 mile LSR

Sunday - 6.5 mile Recovery

Total - 44

Happy running everyone

carterusm wrote (see)

Spoons – how are the shin splints, feeling any better ?

They are fine thanks. They don't hurt when I'm not running and I'm not running at all so no pain! They will be fine though I am sure. I just need to keep doing what I am doing and gradually get back into it.

Sounds like a good week Carter. Lots of gym work. What do you do in the gym? Do you look like Arnie?

carterusm wrote (see)

Hi Carl – I think the answer must be to make such a bad job of what jobs we are given to do that they will never ask us to do them again. Alas it’s never that simple is it What have you got planned for today on the running front ? Did I mention I have a running track to do my speed work, so that’s tempo run tomorrow and intervals on Thursday.

Normally because I take so long to get round to them my OH subcontracts them out. Whilst that has some positives it comes with the drawback of cost.

Today is a rest day and it is much needed as I had a terrible sleep last night. Was awake at 4am and nver really got back to sleep.

Training for me this week looks something like this :

Monday - rest

Tuesday - Tempo run increasing the speed section from 15 mins upto 20/25. 50/55 mins run in total.

Wednesday - easy 8 / 9 miles

Thursday - intervals, probably 12 x 400's at faster pace then I did the 4 x 800's last week.

Friday - Rest

Saturday - 16 miles LSR

Sunday - 6 miles recovery

This will increase the weekly mileage by about 2/3 miles into the low 40's.

Have an evening out with friends tomorrow night so will need to get the tempo run in before work.  Running this fast first thing at daybreak is certainly going to be interesting.

Spoons. wrote (see)

Sounds like a good week Carter. Lots of gym work. What do you do in the gym? Do you look like Arnie?

More like Annie !

Gym is at lunch time so will get about 40/45 mins. I jogeed the 1/2 mile there in my new trotters. It was downhill and I could feel my ankle. A few mins on the spinning bike, stepper, rowing machine, elliptical cross trainer, a bit of stretching on the calfs, 2 x 10 on the horizontal leg press and cool down on the spinning bike again. Jog back 1/2 uphill to the office.

The ankle feels good right now so could do with your thoughts/advice on what to do for the next few days. When I run downhill/ pressure on my foot I can feel my ankle but after a good warm it was fine going uphill/flat. I guess speedwork might put more pressure on it than on the flat ? Should I try my tempo run tomorrow (on the track) after a good warm up, sitck to easy runs for a while or rest ?

Cheers

Won't be starting marathon training until May, my first will be Loch Ness in September, I'm currently getting ready for a HM in March, hoping to go below 2hrs, my pb is 2:03.

Looks like a varied week's running you've got planned, fingers crossed this ankle thing is nothing more than a niggle.

Carter -  I would be very careful of what you do until the ankle feels 100%. I would stick to easy runs and not too long either. Better to do less now and get healed than do more now and get proper injured. 

Re: all the gym work - all X training is a good thing with me caveat.... That it doesn't adversely affect your running. If you find that you are knackered before the session starts you're doing too much.

Anyone else sign up to Jantastic. It can be found on Marathon Talk.

What's Jantastic?

RR -

Jantastic 2013 starts the first Monday in January. That is MONDAY 7th JANUARY 2013.

Week 1 of Jantastic runs Monday 7th - Sunday 13th January. You will be able to log runs that you complete in week 1 from Monday 7th through to 0800 GMT Tuesday 15th. Any runs you complete prior to Monday 7th won't count for Week 1 (but are good practise!). Week 2 thus begins Monday 14th January and ends Sunday 20th and you must log week 2 completed runs by 0800 Tuesday 22nd January. Week 3 begins Monday 21st January and ends Sunday 27th. Week 4 begins Monday 28th January and ends Sunday 3rd February. We then roll on into week 1 of Febulous.

To take part you need to register on Marathon Talk. You can run as an individual or as part of a team (maybe you can do both).

If you are joining a team you can just select them from the team lisl.

I have joined Team minni and do my first Jantastic run in the morning.

Try this www.marathontalk.com/jantastic or just type jantastic marathon talk into your browser.

I just stumbled across it over the weekend and decided tonight that i needed to join a team when i read a bit more about it.

carterusm wrote (see)

Spoons - Yep, that makes sense. One question though, how would it adversely affect my running ? Is there snything at the gym I should avoid ? (I thought all non impact training was ok with an ankle injury ?) Tomorrow then, would 40 mins of steady gym plus 5 easy miles be ok or too much ? Cheers

Nothing to avoid - anything should be fine

carterusm wrote (see)

Yep. I'm in a team called PSOF which is made up of people on here. Spoons is in Team Minni, an inferior team of people on here. Choose wisely ,)

Except... Team Minni were the top large team last year 

Morning. Ankle update - this morning I awoke to the ankle feeling fine and practically jumped out of bed (by my standards anyway). Took the dogs for a walk and it felt fine, I could still feel it a tad but not as bad as it has been.

So, plan for the day is to go to the gym. Initial, I joined the gym to mainly do some core work and strengthening/weights but with the dodgy ankle I focussed more on using the cardio equipment. As time passes I will balance this out and use the gym for both purposes. Straight from work I will be off to the running track to do a few easy miles.

Carl D wrote (see)

I have joined Team minni and do my first Jantastic run in the morning.

 

So Carl, you didnt choose wisely after all.......