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Carterusm with Spoons

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12/02/2013 at 15:03

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.....

12/02/2013 at 15:15

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!!

 

12/02/2013 at 17:24

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.

12/02/2013 at 18:57
Nice one Oirish - back in the saddle.

Carl funny enough I took delivery of new pair mizunos today in rather fetching Swedish national flag colours of blue & yellow! Much snazzier than I'm used to - hope I don't get any funny looks ...
12/02/2013 at 19:07
Tempo Tuesday:

Ok - juggled some work stuff around today and managed to get my tempo run done late afternoon & in daylight for a change. Out & back course - when I turned for home the last 3 miles were into a fairly strong headwind:

Mile 1: 8.28 warm up
Mile 2: 7.34
Mile 3: 7.38
Mile 4: 7.58
Mile 5: 7.52
Mile 6: 7.27

Average pace for the 5 mile tempo was 7.41 with avg HR of 162 bpm.

Total time for the 6 miles was 46.55 - 7.49 avg pace/159 bpm avg.

Good session - feeling good after it.
12/02/2013 at 19:27

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.

12/02/2013 at 21:37

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 

12/02/2013 at 21:40

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

12/02/2013 at 22:10

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. 

12/02/2013 at 22:18

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!

Edited: 12/02/2013 at 22:35
12/02/2013 at 22:57

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.

12/02/2013 at 22:59

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.

12/02/2013 at 23:05

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!

Edited: 12/02/2013 at 23:05
12/02/2013 at 23:15

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.

12/02/2013 at 23:49

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.

12/02/2013 at 23:49

Oirish - great to see you back in the game.

12/02/2013 at 23:54

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.

13/02/2013 at 05:34
The carter house has been riddled with lots of coughing and spluttering the last few days and man flu has now hit me. A gentle lunchtime trot is the order of the day for me today.
An excellent Tuesday Carl, Ricky and Dobster
13/02/2013 at 07:06
Spoons - I don't feel tired and only a bit achy which is a considerably quicker recovery than my last race 3 months ago. The calves are still a bit tight but better than yesterday so all is looking good. I want to nail a good long run at the weekend so I will cut down my run today
13/02/2013 at 08:36
Snap. After 2 weeks of the kids being sick , flu and off school I woke up this morning with the dreaded lurghi.

Might have had something to do with the bitter windy conditions and breathing in mouthfuls of cold air.

Going to see how the day goes but I might have to shuffle my runs about this week so as to protect my LSR on Saturday.

Buggeratoon !!!!
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