Carterusm with Spoons
Vaseline or body glide
Strava link instead?
Speedwork is fun. You'll love it. Honest!
Todays run on Srava - http://app.strava.com/activities/34552259
Evening all. Been a busy day chez moi today. My OH is away due to family illness so I have been looking after my 3 wee ones. Took them to the cinema this morning and then made the foolish decision to take them into Sainsburys to get the shopping done before OH comes back. Quite stressful hour or so.
Managed to persuade a friend to come and house sit / babysit while I went out for my LSR. It was wet, actually very wet and cold and windy. Started a bit faster than planned but settled down on a long long hill (approx 1 mile long) that I hit after the first half mile, that rises about 350ft and then kept a reasonably steady and very comfortable pace for most of the 12.3 miles. It was dark and getting quite uncomfortable as the rain was coming down hard as I got to the last mile or so, so I speed up and covered this in 8m16s. My overall average was 9:25 mm but was 9:35 - 9:40 if I take out the fast finish.
Kids insisyed on staying up to watch Lord of the Rings on telly and that I sit with them so it is only now that I have got around to seeing what everyone has been up to today.
Feel pretty good considering that I adde a session this week. Plabnning 5 sessions next week and introducing some tempo and intervals so expect that this time next week I will be feeling a little tired. But as they say no pain no gain.
Spoons. wrote (see)
The Hal Higden plan is quite good. From memory he does a lot of Saturday 10 miles and Sunday 20 miles I think? Doing long runs on tired legs. Carl - 5 runs a week is fine, don't worry.
The Hal Higden plan is quite good. From memory he does a lot of Saturday 10 miles and Sunday 20 miles I think? Doing long runs on tired legs.
Carl - 5 runs a week is fine, don't worry.
Spoons - 5 runs is about as much as I could fit in anyway. I was planning to tinker with the Hal H plan and combine the 2 shorter midweek easy runs into a longer easy run to remove one session. You are correct. He suggests a pace run on the Saturday building up to 10 miles and the a LSR on the Sunday building upto 20 miles with teh 10 and 20 milers being on teh same weekend. This seems a little daunting.
Most of what I have seen on RW forums would suggest a LSR on a Saturday incorporating a section of MP and then a recovery run on a Sunday.
I have to admit that I am leaning this way as again I think I can get up early on a Sunday before the family get moving and get an hour easy running in. Trying to fit 20 miles in on a Sunday could become a challenge.
So by the time I finish tinkering it is no longer a Hal H plan it is a Carl D plan.
Once I have settled the weekend sessions, the midweek ones fall into place.
Which combination of Saturday / Sunday would you recommend ?
For info, I have already got 197 miles in the tank from 31 runs and my weekly mileage this week was just ahead of the equivalent week 4 mileage in the HH plan.
carterusm wrote (see)
Will send you my training plan when I'm next on my laptop. Most messages i send are from my phone
Many thanks for the plan.
Some spreadsheet !!
Need to study it properly tomorrow but a cursory glance suggests that you have gone through a very similar thought process to me in how you have structured your week.
Not sure that I was planning such a high weekly mileage. I am already well up on my weekly mileage from last year but someway behind what you are currently doing. I have done 33 miles this week.
Spoons, maybe you could comment on this as this might be key to achieveing my goal. Is their an optimum weekly milage at different stages and if you fall below this you just have not put enough miles in tyhe tank to achieve your target time. Might be a daft question.
Carl - re: Saturday / Sunday long runs, the most important thing is what you can fit in around family life without pissing of the other half too much! Listen to the voice of experience on this one......
Optimum weekly mileage - it's different for everyone, but don't fall into the trap of too much too soon. Just keep doing what you are doing. It's fine. You'll end up hitting 40+ a week anyway.
Park-run was just an easy jog round with the GF and her kids. 26 minutes. I have a 10km race tomorrow....
Quiet on here.... Where is everyone?......
Morning all. Busy day yesterday. Took the kids to visit Tower Bridge in the morning and meet their cousins who were in London for the day; took in the football match at Loftus Road in the afternoon and collected the OH from the airport last night.
Had to go into work this morning but hoping to get away around lunchtime as have got friends coming round for dinner and New Year celebrations later (plus kids) so loads to do.
Spoons - good advice re balancing the running with what can fit around family life.I am settling on a schedule that does the following :
Monday - Rest
Tuesday - Tempo
Wednesday - Easy Run
Thursday - Intervals
Feiday - Rest
Saturday - LSR
Sunday - Easy / Recovery
The plan this week is to get going on this, starting tomorrow,. Tomorrows run will be about 40 / 45 mins.
Looking to cover about 36 -38 miles this week.
Best wishes for the New Year to everyone.
Loftus Road ? Ouch !!
The plan is looking good. What sort of times/distances do you intend to run for the different sessions ?
I was in the away supporters end so came away happy for once !!
Just finalising my plan but what I am looking at is as follows :
Tempo runs will start at 45 mins and build up to 60 / 70 minutes. Looking to start and finish these easy with a build up to near 10k Pace (7:40) in the middle. Will probably try to start these around 8:00 mm and over a number of weeks get it down to 7:40 mm.
Midweek easy runs will rise to 10miles and stay there to the taper. (Have been doing 5 - 7.5 miles during the last few weeks).
Interval sessions will be based on 800 m at faster than MP and in line with the Yasso 800 principles. SO need to be doing these in 3:45 as that is my target marathon time. Will jog/walk for 400m between each repeat.
I am going to do the LSR on a Saturday building up from my current 12 miles to do 3 x 20 miles. The principle will be 3 weeks building up the mileage, a week stepback and then 3 weeks building up the milegae again. I probably will not do the 20 milers back to back but need to see how this pans out with Paris being on 7th April and with the HM that I have planned. I will do these at 9:30 - 10:00 pace depending on how I feel.
I will then do a 6 mile easy / recovery run on a Sunday and will aim to do these at 10:00 + pace.
Need to get all this into my spreadsheet and check that the miles build nicely.
Got friemds and their kids coming for dinner early evening and I am the chef for big meals like these so will be busy for the rest of today which should lead nicley into New Year.
I will be out there tomorrow come what may.
How did you get on with your tempo run today ?
Hope the tempo run goes OK. Knee and ankle pain - how bad is it?
Carl - schedule looks sensible and good.
Happy New Year!
Well, I'll go to the bottom of our stairs.....
Spoons - how could I have ever doubted you. ? I split the run into warm up, tempo run and cool down sessions. The warm up split came in at 9:20 but that was quite a steep downhill so ok. The cool down came in at 9:48 which was up the warm up section so still too quick really. The tempo run came in at 7:53 over the 15 minute split. Bearing in mind that I didnt hear my watch change into the tempo split until about 1 minute into it and the last 2 minutes I struggled a bit I am rather happy with the speed of 7:53. The main consideration is how my body has been abused with food and drink the last couple of weeks so all in all a good start ? The links of the run are below. Can you confirm you can see the Garmin link now as I have changed my settings. The Strava link doesnt show my splits only by mile so if the Garmin one is ok I will post that from now on.
Garmin - http://connect.garmin.com/activity/256316260
Strava - http://app.strava.com/activities/34985711
The ankle feels fine now. I suspect I just twisted it slightly on an uneven surface on my Saturday run. I strapped my knee up and that also feel ok now so things are looking good
How was your 10k ?
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