Carterusm with Spoons
Oirish - the thing with women is they rarely know the workings of their own minds, so you have no chance - better news on the run though!!
Thanks all for the great advice. I am going to go for a MLR tomorrow - of about 7/8 miles, and then will do a session on Thursday (sadly on treadmill) after my pilates. Then might do a 3 mile jog on Sat before HM.
As I mentioned, it all seems to be a little vague at the moment, so the direction you're providing me will really help, if only I had more than 9 weeks left.
As for the long runs, I'd appreciate some suggestions.
I can't run a couple of weekends as have family commitments, but next few weeks might look like this.
Feb 17 - HM + WU/CD = 15/16
Feb 24 (can't run from Thursday to Sunday, as half term and home alone with child), could run Feb 25, but have another half on March 3, so reluctant to do too much (say 10?)
March 3 HM + WU/CD - could push it to 16/17
March 9-11 (not sure which day) not sure (18 or less?)
March 15 (LSR) not sure
March 24 (thinking about Cranleigh 21)
easter weekend (poss Easter Monday) 20
Carter - another half marathon would be good and not too close no. How are you feeling now? You're down for a 10 on Saturday. Feel up to changing it to a 20? Or adding some miles to the half - e.g. a few miles warmup and a few miles cooldown?
Oirish - 2 sessions should be a tempo run plus either speedwork or hills. Treadmills - I find the best bet is something like 2 mins fast + 1 min slow and repeat for about 20-30 minutes. I usually stick it on around 3% for these. Slow can be a walk if necessary. Try and increase the speed for each rep by 0.1km/hr.
Hannah - HM, 0, HM, 20, 14, 21, 20, taper. On the 1st half, do a 3 mile warmup and 4 miles at the end all really slow to make 20. On the 2nd half, do a 2 mile warmup and 2 miles at the end all really slow to make 17.
I'm being taken out to dinner on valentine's day. She has said she'll drive so I can have a few I'm not sure if I'm expected to pay though.....
Hi Spoons, thanks for this - just one clarification: since my most so far is 14.36 (important to add the 0.36), should I be stepping up to 20 for this weekend (around the first half). I'm a bit scared I might break!!
Busy busy busy. Take your eye off this for a moment and there is loads to catch up on.
Getting very excited. My new garmin should have arrived by pidgeon post today and my new trainers are being delivered tomorrow.
Going for a tempo run tonight but might have to try this progressively getting faster routine next week as it looks like fun.
Ricky - well done. Really jealous that you did that in daylight. I reckon that I will need dark shades when I run in Paris as I will not be used to daylight let alone sunshine.
Just leaving my office and hoping to be out plodding the streets for my tempo run by 8.30.
Tempo Tuesday it is then. Nice effort with your run today Ricky.
The old legs were a bit stiff at first but I did a warm up of 2.2 miles. After feeling really tight all day the calves loosened a bit but I could still feel them during my session.
4.7 miles in 35 minutes @ 7.26. Apart from the obvious tiredness following Sunday I found it quite comfortable. A 1 mile cool down to finish.
The calves are tight again now but will carry on stretching and rollering. I think it will just take a couple of days and they will hopefully be back to normal
Spoons - I am doing my MLR tomorrow morning, I think it's 10 miles the route I've planned. If that goes ok I am happy to increase Saturdays run to 20. I would prefer to do that than add on the miles on a race day. I will get the half booked in as soon as I can
Carter - sounds good. You could reduce tomorrow a bit if you're tired and achey. Long run is more important.
Hannah - no then. Do the half with a 1 mile w/u c/d. On the next half do a 2 mile w/u c/d. Then 19, 14, 21, 20, taper.
Ricky, Carl, Caterusm and Spoons - thank you so much for all your input.
I feel better now I know that I'm tired most likely because I'm running my slow run too quick! I did some hill sprints tonight, I was rested from my long run sunday and managed to do all the sprints within the time, it was a great feeeling. I guess it's all about not putting too much pressure on!
I'm running London marathon so have another 10 or so weeks. Where do you all get your knowledge from? Just tried and tested plans?
Thanks again all!
Tempo Tuesday and it was brutal out there. Really cold and the wind was swirling around the running track whih played havoc with my breathing. Over the fence after dark as is normal and whilst the park was still covered with the white stuff the track itself was more or less clear. But then there were the icy patches.
I really do not know what I will do when running in sunshine. Probably pass out with the heat
Two miles warm up 8:55 and 9:10 and I more or less worked out how to dodge the ice.
Was going to go for 5 miles at pace but after numerous light slips and a bigger one on the curve as i stated mile 5 I decided that enough was enough and slowed down as i figured i had put in a good shift and beafe was more important than another mile.
So four miles as follows : 7:27; 7:11; 7:17 and 7:18 (7:18 avg)
followed by 2 miles coold down : 8:25 and 9:12.
Overall 8 miles at 8:08 min/mile.
Pleased with that but it was brutal. Funny how the first cool down mile which is in or around MP felt slow !!!!
Now must go play with the new garmin to get it ready for its debut tomorrow night.
Carter - great effort tonight. Really impressed that you pushed through the tiredness as it would have been so easy to give it a skip or do some rubbish miles.
Carter - great pace tonight for tired legs!Dobster - my knowledge is minimal... the little bit that I have gained is mostly from making mistakes & understanding why it happened and using it as a learning experience. Reading forums/mags/books I find invaluable also. The smart way to do it though is to take advice from those more experienced and you'll not make as many of the mistakes which invariably lead to setbacks & frustrations and sometimes even loss of interest altogether. Many find joining a club is a great source of advice, motivation & camaraderie..... haven't tried that one yet though!
Another great session there Carl! Although my speed is improving I'm struggling to get below 7.30 pace for that sort of distance so great work there! Maybe I need to introduce some interval work - never bothered with them preferring to run a hill session instead.
Ricky - I definitely think intervals help when it comes to trying tempo at pace. Equally I have never done hill sessions as part of my training and do not want to experiment now. If it was not icy tonight I probably would have got one more mile in but could not have got mile 6 in without busting a lung or two ! So next week I am going to go for 7:30 pace and nail the 6 miles.
Oirish - great to see you back in the game.
Dobster - as Ricky says. Making mistakes and going looking for the answers. I find forums like these bring the whole thing alive as you get real common sense. There are loads of plans out there in books and on the internet but they all seem a little bit too ideal. Life is not like that and what works for one does not always work for another. So it is about finding a plan that fits with your lifestyle, and mixing speedwork with endurance sessions and tweaking it as necessary. And the funny thing is most of us here are not that experienced. Spoons has done loads so knows most of the mistakes. He has seen us all do it before and even when he tells us to go slow we go fast but we will eventually learn.
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