RW Forum Six – Sub 2.50 Kier with Parkrunfan

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07/01/2013 at 11:40
parkrunfan wrote (see)

YD - You're well on your way to being a mileage monster now, it becomes addictive you know.

I know prf, the mind and heart have been willing but the legs have not. It seems they are slowly coming round to my way of thinking

Not sure if you saw my post on the other thread but I can run the Thirsk 10 now, so that’s two smackdowns lined up, or three if you want to count Brass Monkey, so plenty of opportunity for me to give you something not to go on about

Keir – looks like a nice varied week, quite similar to the week I have planned with the exception of the duathlon. I am liking the idea of doing the strides up hill.

07/01/2013 at 21:17

Come on then YD. Spill the beans. Let's see your plan.

Talking of plans, OS and RS78 have been a bit quiet with their training plan for sub 2.50. And as you are not updating your blog at the moment, what is your typical week looking like PRF?

The up hill strides I read about a while ago, but Badbark (from sub 3.15 but who lurks here) reminded me of them. I think he had a link to an article about their benefits. 

07/01/2013 at 21:55

As requested.

For context last week was –
Mon rest
Tues  13.3m with 45 minutes alternating 5min segments at MP (6:25-30ish)and HMP (6:06-6:11ish)
Wed  4.81m @ 8:13/m some off road
Thurs 8.34m @ 7:39/m + strides
Fri AM 4.32m very slow off road / PM 9.13m with 4.5m tempo at 6:00/m
Sat 3.51m @ 8:28/m
Sun 20m @ 7:54/m
Total 63:41m

This week’s plan
Mon  rest
Tues  AM: 4 or 5 miles easy  / PM: 10k tempo at target HM pace (6:05/m) about 10 miles total
Wed  4 or 5 miles easy
Thurs  13-14 miles MLR easy
Friday  4 or 5 miles easy
Saturday  7-8 miles easy
Sunday  16miles with 6m@MP
Total should be in the 60 mile ballpark. I will do a set of strides in that lot and some strength/core  work on top.

Edited: 07/01/2013 at 21:57
07/01/2013 at 22:46

YD - BM, Dewsbury, Thirsk + no doubt a Hull parkrun....could be interesting.

Keir - I dont actually consider myself to be in training yet but will be starting blogging from next week, ie the last 14 weeks.

But there is no plan except the range of sessions that I have outlined for yourself which I will pick and choose from on an ongoing basis according to what I fancy doing and what feels most appropriate at the time.

To give some idea of what my non-training is like, the last 14 days have been:

25/12 Dewsbury parkrun 21:48 (7:02)
26/12 10.0 Miles easy @ 9:36/mile (with BR and Hilly)
27/12 15.0 miles @ 8:20
28/12 10.0 Miles @ 8:45
29/12 Dewsbury parkrun 19:51 (6:23)
30/12 12.0 Miles incl Ward Green 6 (6:33)
31/12 Rest
1/1 Southampton parkrun 19:13 (6:13)
1/1 Netley Abbey parkrun 20:48 (6:42)
2/1 Rest Day
3/1 Rest Day
4/1 10.0 Miles easy @ 9:38
5/1 Dewsbury parkrun 20:36 (6:31)
5/1 Yorkshire XC Champs (7:04)
6/1 8.5 Miles (9:47)
7/1 10.0 Miles (8:53)

So just a relaxed bunch of varied runs to keep things ticking over and to add to the variation we have a 3,000m track race on Wednesday evening.

08/01/2013 at 08:31

Thanks PRF and YD. Reassuring to see that you are both doing similar training to me. Another decent mileage week coming up for you then YD. I can see how BR and Hilly slowed you down on Boxing day PRF! 

8m with 8x 50 - 100m uphill strides for me this morning. Trying out a new pair of shoes - Nimbus 14s. Lighter but definately not as much padding. I might try to use the 12s for the LSRs and use these ones on the shorter runs. 

On the positive, all signs of groin chaffing have now disappeared. Smearing my arse with enough vaseline to have George Michael hanging on like a yo-yo seemed to do the trick. 

08/01/2013 at 10:28

Good start to the day Keir, and a Vaseline / George Michael reference for good measure, nice. You need to be careful though, when you and George pitstop mid run, people might assume you are cottaging!  

Anyway, back to training, I wouldn’t be surprised to see some elements of our training converging as the campaign progresses.  After Brass Monkey Half in a couple of weeks I am going to focus more on MP tempos. 60 miles per week is a good number for me, but I hope, once the intensity of the tempo runs reduces I can run a few more miles each week, though I am not going to push it.

In other news the recent rumours of an autumn Marathon in York have proved to be correct it has been officially announced this morning -

Potentially excellent news, depending on the quality of the organisation etc, but the whole area is flat so a fast course could be on the cards. I hope the York Knavesmire Harriers are involved somehow, they have an excellent track record with the Brass Monkey Half.

08/01/2013 at 10:40

Just don't wear your George Michael spikes for cross country races.  They're the ones that tend to get sucked off in bogs.

08/01/2013 at 10:44
Keir wrote (see)

The up hill strides I read about a while ago, but Badbark (from sub 3.15 but who lurks here) reminded me of them. I think he had a link to an article about their benefits. 

Here's the link about the hill sprints -

Great fun to do as just as it gets tough you stop and walk back down the hill.

08/01/2013 at 10:59

YD - Very interesting indeed regarding the York marathon. Would be great to have a flat course so close to home.

08/01/2013 at 11:15

Interesting that York is going to be on the Saturday. Should be good news for you Njord. You could run it as a warm-up then drive down to Abingdon for the Sunday!

Thanks for the link Badbark I must admit I am not doing them that scientifically. But when I run my 5 or 8 mile circuit, every little rise (between 8 - 10) I try to sprint up at 95% effort. I don't really like strides normally although I do find them more pleasant when running round the school field in the summer. But the 'stride when you reach a hill' approach makes them more like an enjoyable farklek session.

Perhaps I shouldn't have mentioned the George Michael thing. That was a careless whisper. 

08/01/2013 at 11:21
Mr V - check out the Castles marathon on the Run Northumberland site (sorry cant link from my phone). 27th October - I've decided to enter it instead of the TM thus Autumn. I reckon it'll be quite flat.
08/01/2013 at 11:36

Keir -  Seems official date is Sunday 20th. Thoguht a Saturday seemed quite odd!

Minni - Thanks for that - someone mentioned it to me yesterday. It could be an option but York is really appealing and my family is from the area so even easier for me to get to!

08/01/2013 at 11:44

Ah, my mistake Mr V. I quickly scanned the Abingdon website to see when that was and forgot to double check the year! 

08/01/2013 at 19:21
Yellow card for Phil pub....made me chuckle though.

How is the first week back in the real world of training/work balance going then Keir??
08/01/2013 at 21:12

A colleague mentioned they had their running kit with them today, so whilst they set off early and did the 3m loop, I caught them up after 1m and ran the 5m loop. Only 100metres behind them when we got back to school, but it was a bit of an unplanned 75-80% effort. 

08/01/2013 at 22:43

Thanks for that link Badbark, I agree with what the article says about getting a quick return on your effort when doing hills. They are a bit like strides and core work in that I know they are good for you but don’t do enough of them!

Keir, you must be feeling good if you are turning lunch time pootles into burn ups!

15+ miles for me today with a good tempo run tonight. 10k in 37:40, 6:03/m, HR average of 163 bpm which is 83.6% HRmax.
If I am going to run a sub 80 half in a couple of weeks I need to be going through 10k in just under 38 minutes feeling pretty comfortable. So with that in mind, tonight’s session suggests it’s on, bliddy happy with that

09/01/2013 at 08:07
Very nice going there YD. Are you having a bit of a cut back week leading into BM?

Bad night with the kids waking so I reset the alarm and rather than run, got in some catchup sleep. Will try to run later but won't stress about it.
09/01/2013 at 10:37

Duplicate post

Edited: 09/01/2013 at 10:38
09/01/2013 at 11:06

Yes, I will keep all my runs easy in the week leading up, and have an extra day off, so overall mileage will drop a bit but not dramatically, maybe a 50 mile week as opposed to a 60 mile week. That should leave me fresh enough to have a good crack at the sub 80.

Hard luck on the disrupted sleep.

09/01/2013 at 11:47

PRF - I have slightly altered my plan for the next two weeks leading up to the 'magic 8 weeks' previously discussed. Here is the day by day detail (w/c Monday 14th Jan). Does this look ok to prepare me for the 8 weeks without knackering me?

Mon - 5m easy
Tue - 14m MLR (final 4m @ 7:30, 6:40, 6:10, 5:50)
Wed - 5m easy
Thur - 8m inc uphill strides
Fri - 11m inc 5m@85% (MP effort)
Sat - 5m off road
Sun - 18m LSR Hilly

Mon - 5m easy
Tue - 8m inc uphill strides
Wed - 12m inc 7m@85% (MP effort)
Thur - 5m easy
Fri - 12m MLR (final 4m @ 7:30, 6:40, 6:10, 5:50)
Sat - 8m off road
Sun - 21m LSR Hilly

Edited: 09/01/2013 at 13:40
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