For anyone trying to crack the 3h15 barrier anywhere in the world
Part of the point of doubles is to maximise the mileage you are safely capable of so the 2 * 5m or 1 * 10m comparison partly defeats the object of it. Doubles would probably enable a 5m + 7 - 8M as opposed to a 1 * 10m. It is also a quicker way than singles of safely ramping up mileage in my opinion.
It also further facilitates the mantra of make your hard days hard and your easy days easy by using an early run to increase the volume of a quality day (and it will usually reduce the RPE of a later quality session) and increase volume by splitting runs on an easy day.
Windy wrote (see)
When does your 18 week programme start? I believe the P&D 55-70m per week plan assumes you are running upto 55 miles per week consistently before the programme starts anyway. Which isn't too far off what you are doing at the moment, but as it has more of a structured emphasis (key workouts) so it may be slightly more taxing.
We had a debate recently on the value of splitting a long run over two sessions - what's your view on this? And could you count 2*7m the same as the mid-week long run which P+D prescribe?
And is there a lower limit of miles for doubles below which it is just not worth putting the trainers on?
When I first started this a few years ago, I was an evening runner and would set out sometime after 7:30pm when the kids were ready for bed. I remember getting back at 10pm sometimes after a midweek 13 or 14M. As my nippers have got older and have become involved in more sports of their own (esp all the cricket in the summer), I have had to switch to morning training otherwise I wouldn’t get any done. I much prefer morning training now and even a 20M on a work day is easily achieved (you just get up a bit earlier), its much easier to bag miles in the morning than it is in the evening cos you don’t have the “I should really be doing something else” feeling lurking over you, and there’s no chance of having the training slot taken away by work/life/family stuff.If you cant get up early (sometimes at least) to bag some training then you just don’t want it bad enough. Early morning training is less visible to the SPO too, and as I don’t have any club sessions to attend I’m never “missing” in the evenings cos of my sports. Most folks will end up doing morning training if they want to be in this for a long time and not rock the family boat esp as the kids get older.
Had to have a chuckle at your post Windy - def have a mental image of Gul as some super smooth player givin' out his sweeeet lovin' to the ladeeez. Lucky old Mrs Gul eh !
What a pants run I've just had. Started later than I intended and it got dark on me much quicker than expected. Got outside but only safe option was mincing along the gutter between the lorries and the ice. Started to feel all a bit unsafe and like a disaster waiting to happen Plan had been 4 easy/ 2 steady/5 MP. Foolishly set off far too quick and realised during mile 7 there was no way MP was going to happen in those conditions. Bollocks.Canned it after 7 but too fast to really be anything of use. Will do the MP session on the mill tomorrow. Oh well. Can't all be good days I suppose
I’m very much in the run early camp too. I’m currently getting up at about 4:45am and out the door by 5am on Tuesday, Wednesday and Thursday for a 40- 45 minute run of either intervals, tempo or easy. The run puts me in great mood for the rest of the day and its nice coming home from work knowing I can put my feet up for the night.
I can't do mornings and can't do evenings so I'm experimenting with lunchtimes at the moment
Keir - If the HM is your focus I wouldn't push the mileage too high - focus on getting the tempo and interval sessions done instead.
9 miles for me at lunchtime. Despite being a nice day I went for the treadmill option - my excuse was a slightly niggly inside knee. It was meant to be P&D aerobic (I'm following week 1 as preparation for week 1!) but I reigned back the speed a little to just over 8:00 m/m pace.
Sports massage afterwards to sort out the niggly knee. Hopefully caught it in the bud
A.C wrote (see)
Moraghan - We had a debate recently on the value of splitting a long run over two sessions - what's your view on this? And could you count 2*7m the same as the mid-week long run which P+D prescribe?And is there a lower limit of miles for doubles below which it is just not worth putting the trainers on?
I would try and keep the MLR and LR as single continuous runs (fat utilisation and fibre recruitment), but see nothing wrong in theory, with a short second run on the MLR day.
2nd question - every run has a purpose and including the determination of general duration / intensity. So I'd make sure you achieve the core purpose of each primary run and then think about adding in more runs or more mileage to existing runs. Not sure if that makes sense.....
E.g. If I feel the following is necessary:
12m w / 8m @MP
14m Medium long
10m w / 10 * 1k @ 10k pace.
Then I can slot in runs around that wherever I feel like - doubles, longer cd / wu etc with the goal of maximising mileage whilst recovering adequately.
If you feel the following is necessary
6m w / 3m @ MP etc.... then you'd be considering second runs at a much lower mileage with it still being a valid strategy.
Just managed to borrow a treadmill from a friend at work. Bought with best laid plans, yet probably not seen more than 5 miles of useage over 2 years.
Managed to get it out of her house and into my car, after removing the back seats, but couldn't get it through our front door and have a tight back passage to our cottage. After using allen keys, adjustable spanner and old knackered cycling spanner I finally was able to take the thing apart just enough for my wife and I to carry it through to the cold conservatory. Then dropped it on my foot and now have bruising
But it means I can run on snowy days. Also looking forward to using it for specific target speed sessions.
Welcome Jane - hmm, "serious" is not a word bandied around here too often
Keir - sounds like the one when Stan & Ollie are removal men and have to take that piano downstairs, with truly hilarious consequences.
Scammed a good one today - found a flyer from a local "health club" on the doormat offering a free intro day. So spent a few relaxed hours in the state of the art gym (8m on the treadie ) then a fab sauna. And all for free! It is apparently priced at £54 a month, did they set that figure on April 1st? The pathetic thing was that the bloke on the adjoining treadmill was doing a paltry 11kpm so I childishly ramped mine up to 20kph for a short and painful blast. Really shallow. But it had to be done.
Running indoors is a bit odd though.
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