Sarah Osbourne with Minni
My schedule for week four;
Monday; 3 mile recovery run (easy) as I thing netball training will be cancelled
Tuesday; 8 miles steady which includes 4 x 1km reps @ 10 k pace (6.55-7.00 min/ml) with 2 min recoveries
wednesday; Netball match
Friday; 18 miles outdoors 4 mile steady, 4 mile at 8 min/ml, 4 mile steady, 4 mile 8 min/ml 2 mile steady
Sunday; 10 miles - 4 mile w/u, 0.5 mile HMP (7:16min/ml) 0.5 mile MP (8 min/ml) for 5 miles. 1 mile c/d
Total Mileage; 39 miles
I use SiS, but I think I'll try some others. I'm not sure if the nausea is down to them or just happening anyway.
It's interesting to see your plan laid out for a week, this is the RW plan.
Week Four (31M) Mon Rest Tue 6M of 1M jog, then 6 x 800m (or 3:30) fast, with 2-min (200m) jog recoveries, then 1M jog Wed 8M (72 mins) slow Thu 1M jog, then 3M (23 mins) brisk, then 1M jog Fri Rest Sat 4M (36 mins) easy Sun 8M of 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-43:00 10K or sub-35:00 5-mile race
Sarah - well done today! That's a great effort and got you nicely up to 18 miles. I simply don't know how you do it on a TM. I wonder if its easier at the gym where there are no distractions? At home I struggle to do more than 6 or 7 miles and will only do that if there is absolutely no other alternative.
Tomorrow make sure you 3 miles is nice and slow.
I think you'd be better sticking to 18m all at an easy pace on Friday since you have quality on Tuesday and Friday. And perhaps outside?!!
I did 17 on the hills in the snow yesterday, slow - over 10 m/m! My legs felt tired today so it was 4 miles avg pace 9:28. Not quite the same as racing a HM but I'm sure it'll payoff somewhere down the line.
Snow on again here so might have to do my reps on the dreaded TM tomorrow but will avoid it at all costs!
Does Hilly live close by? She would be a great running companion for your outdoor long runs at the weekend.
Gels - I don't normally start using them until the last few weeks. I use SIS and SIS only. I once overdosed on jelly babies, pre evening race after having nothing to eat all day, and found out before the end they didn't agree with me - had to dash into the forrest! It was only a blooming 10k too!! After losing all my SiS gels within the first few miles of VLM last year I took a lucozade gel at mile 14 and cramps started by mile 18 and had to make a loo stop at mile 20. You live and learn.
Puffy - are you doing a 10k at the weekend? My 10k pb when I ran sub 3:30 was something like 48 mins and I only just got sub 43 (42:57) this year just before London (3:20).
For me it will be
Mon: Club speed night inc 1x800m; 1x1km; 2m fartlek; lampost session ie slow fast for 1/2 mile, 2m jog back to start
Tue: Gym: 20 mins rowing, light weights, adductors, abductors, 20 minute hill cycle on treadmill.
Wed: 8-9 miles steady
Thu: Club intervals
Sat: 15-17 mile lsr
32 ish miles
Sorry Minni x-post...
No I'm not, I hve never got anywhere near 43, my PB is 44:21.
I did just 45m when I did 3:33 at London
I can see the science behind being faster at shorter distances but really its all about endurance. For a number of years my 5k, 10k, HM and Marathon pace was exactly the same! But of course I never got any faster.
and that sounds like a better week to the RW schedule anyway Puffy. Its good to keep mixing the reps up since there's no one session that will make you faster. Its all about variety and different distances and keeping it mixed up whilst continuing to build.
Good to see the training still going in the right direction. All looking positive!
Minni - I have a treadmill at home, but prefer to be outside. There are some occasions though when I will use it. Although at present even though the snow is very deep where I am I would prefer to run in in. Did 20 yesterday and some of that was hitting 9:40 mmm, hard work but very scenic
I have a bonus day off work today due to snow so going to get the trail shoes out and put in some more snow miles
Shame about BM Sarah/Minni. Did you get your t-shirt Sarah? I really would have thought they would have rearranged the race as not everyone could make the journey for a t-shirt. Maybe they will send them out to people who live a distance away...
Hi Sarah, my legs felt fine to tell the truth. I did 2 runs one of 6 miles and a recovery 4 miles. Both hard work though as the snow was very deep this morning and this afternoon it was rather rutted from where people had walked on it. Lovely scenic views though! Calves and ankles feel it a bit, but not too bad.
I bet it's difficult being a doctor at times!! I don't envy you your job, but have to say I'm glad there are people like you as we all need a doctor at some point!
Like you I think the tready will come in use in the next few days as the snow becomes ice.
Morning, just popping in before work, we did our speedwork last night but there wasa lot of black ice about so we were all a bit apprehensive but no-one fell. We had to run the gauntlet of a few snowballs though.
Definitely feeling stronger, I attacked every element of the session and managed to lead out lads who were wondering who the fat bloke at the back was when I went back after the lay-off
I've a feeling it will be a long day at work so I'll skip the gym and do core work at home if neccessary.
good luck tonight Sarah, I bet you feel like a caged animal at the moment!
Hi Sarah it was OK in the end, I got in and my son had invited his mate round to watch football so I wasn't about to make a fool of myself planking in front of them.
The snow is rapidly melting away here, should be back to normal tomorrow.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |