Talkback: ASICS Target 26.2 Team: Rosie

Introducing the third member of our ASICS Target 26.2 team - Rosie (aka RosieA) Rosie will be mentored by Sam Murphy on this thread (starti...

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24/12/2011 at 14:59

The training plan looks very good 

I attend a session of circuit training on a Friday evening, could this be the same as strength training?

24/12/2011 at 17:06
Looks sensible. I wonder if Rosie will get bored on her days off......
24/12/2011 at 17:09
Hi Sam - with the exception of 2 miles at 7:30 pace all of Rosie's running next week is easy running. Will you keep that sort of structure until February?
26/12/2011 at 10:53
Rosie - hope you enjoy your first run of the schedule today.
27/12/2011 at 07:51

Yey! Training plan! I am quite ridiculously excited about this.

 How was everyone's christmas running? Mine went a bit wrong, and the 24th and 25th, rather than being a blow out of all my bad running habits in preparation for a bit of self control the next few months saw me spending it in A&E. Not quite the LSR xmas day I'd hoped for but did give me two days practice of this No Running Day business.

 So, to yesterday. Still feeling slightly fragile I pootled out for the scheduled 6 miler. It was lovely, but after my hospital escapades did bring a whole new meaning to the *slow* part of Long Slow Run. Was crazy wind we had going on here yesterday too, a sort of wind-tunnel effect. Having started calmly, at about mile 4 it did all go a bit Animal Rescue for a while as blocking my route was a group of people who'd found an injured pigeon, who, much to their surprise, none of the animal or bird charities were interested in coming out to rescue on boxing day (the list of people they'd rung was nothing if not inventive). Cut to obtaining a box and taking it to the nearest vet for a humane passage to bird heaven, as I couldn't take the collective panic, and felt very sorry for the little thing.

So the last two miles had to be completed after the short bird-related interlude. By this point I was feeling all enthusiastic so I used them to run to the gym to attempt to have a go at some strength training as per plan. Again though enthusiastic my unusual Christmas left me feeling a bit fragile and I was rather unimpressive. I don't have much (hardly any) experience of strength training, and in the end did a bunch of planks, squats, and that bridge thing we did at training day. That's not really strength training is it? I did feel loads better after though. What do you guys advise for running-specific strength training? My upper body strength is shockingly bad so it needs to start easy!

Is anyone else following the schedule? Would love to hear how it's going..

27/12/2011 at 07:54
Xmas is cancelled in Spoons's house wrote (see)
Looks sensible. I wonder if Rosie will get bored on her days off......


Possibly the first time 'sensible' and my running have made it into the same post. Woo! I am going to need a new hobby for those days I think! Is other sport ok or do No Running Days mean actual resting?

27/12/2011 at 07:59
mcs wrote (see)
I have booked a house near holyrood park for the Edinburgh marathon for may, is that where you are Rosie? All the best for the training schedule come Monday. Running with my brother in the am 40 mins tempo and then seven or eight Sunday slow. Have a good weekend.


Yes that's my running spot of choice. Hence the terrain for most of my runs being a bit hilly. Have you done Edinburgh before? I'm in for this year (it was my first marathon back in 2008 and have done it every year since). Which side of the park are you staying on? Great choice for the marathon, can walk to the start pretty easily from most places around the park and if you get the train back from the finish (loads quicker than the shuttle bus, most of the locals seem to do it but never many visitors - am happy to give details if anyone wants) it's an easy walk back from Waverley station too.

27/12/2011 at 07:59
oscarr wrote (see)
Rosie - hope you enjoy your first run of the schedule today.

Thanks!  How was your christmas?
27/12/2011 at 08:02
Simon Santa Claus wrote (see)
Rosie - A chrimbo morning run sounds good before all the relatives come round to open prezzies later on. I've been listening to marathon talk, and I've just signed up to jantastic, which starts in Jan, as a bit of extra motivation. Minni has set up 'team minni' on the site, so I'm in her team, the more the merrier. I Hope you and Dug have a great Christmas if I don't hear from you before. The collar looks great btw.


Thanks for jangtastic tip - I'm off to have a look..

Hope you had a great Christmas

mcs
27/12/2011 at 08:20
We are north west side of the park opposite it. I'll check the address. Let me know the train information useful tip, glad I didn't book the bus trip back. The girls and wife doing the half and son in law and I doing the full. Just off for a run......what do you do between your maras Rosie? Rest and then go again I guess......
27/12/2011 at 09:54
Hi Rosie. Sounds like an interesting Christmas and Boxing Day... The most interesting thing that happens to me was getting harassed by a half cut tramp who tried chasing down on road on Cristmas Eve...

Planks, squats and the bridge are very much strength training mate and very good for runners too (so I read). Side planks are good too, if tough. They focus on the internal obliques which support the diaphragm and spine. What about some kneeling push ups? Will get your arms, chest and core. And an inverted row will get your back too. Lay under a table, grab the top and pull yourself up.

Have a good one.
mcs
27/12/2011 at 13:21
Little five and a half with no two daughter in fifty mins.....really mild up here........she is a strong runner her first half was at Sheffield this last may in two hours and she will be much quicker this year with a years training under her belt. She has thirty years on me.
27/12/2011 at 14:48
Rosie - as BoDuke says. Or if you're really lazy, just do press ups. They do you core, upper body, arms etc.

Was your schedule 5 days running, 1 optional and 1 rest? I would do the optional run and do nothing at all on the rest day.
27/12/2011 at 16:53
Hi Rosie - have I missed something or is it that I just cannot find it, what actually happened that needed you to be in a&e on the 24th and 25th ?
27/12/2011 at 21:29

Rosie, sounds like you had a very interesting  run yesterday!

I'm also looking for a 3.30 finish time in London so will be one week behind you. I'm following the P&D plan at the moment, this week it has me running 36miles! I like your plan of 29miles so may change I would like to see the next few weeks on your training plan before I decide.

I am a member of a gym and I attend a circuit session on a Friday evening which I hope I can continue with, I hope this will be classed as strength training.

Hope you enjoyed your rest day today!

27/12/2011 at 22:23
Rosie - Sounds like an interesting festive period. Here's something for you to have a laugh at, the boot camp video:
http://www.runnersworld.co.uk/events/asics-target-262---boot-camp/7835.html
enjoy your training.
28/12/2011 at 19:04
Hi Rosie, hows it going ?

Not been on here for a few weeks as I had a trip to A&E myself ! I had a big night out which ended with me falling over a garden wall on my way home and dislocating my elbow ! As the consultant at the hospital said to me today " drinking is something you should practice " , too true i said !! The good news is I am allowed to run and will get my sensible head back on for some serious training and let the professionals do the drinking !

Did 4 and a half tonight and just icing the elbow, all seem OK .

Take care all.

FH
28/12/2011 at 21:03

Evening Rosie,

Has anything been said about mixing in gym based class such as Body Attack and Body Pump. I reckon both are relevant to runners but would be interested in a "professsional" viewpoint.

Looking at a half marathon training race between now and London ...Alloa would suit in terms of geography but I will be somewhere in the Alps on a ski mountaineering tour !

Cheers
Graham K

30/12/2011 at 08:59
So Rosie, how is the first week going?
30/12/2011 at 10:39

Hey Rosie, Sounds like it's been an eventful first week. I have no trips to A&E to report but have been in bed with a horrible tummy bug last couple of days. Feeling fragile How has the first work been? Let me know how it's going. And if you're happy with the strength exercises and how to do them?

So what do 'No Running Days' really mean? Well, the programme schedules two rest days but only one is headed Compuslory No Running Day, so the other one is kinda open, should you feel that you want an EASY run that day. As far as other sports are concerned, well, I'd prefer you to stick to something low impact if you feel compelled to do something (ie. horse riding or swimming or cycling rather than circuit training or er, roller derby!

Gazelle: You asked about circuit training being an alternative to strength training. Absolutely! It's a great way to get some strength training in with an aerobic challenge too. However, it's a bit more demanding than the 4-move workout I've given Rosie, so make sure it doesn't leave you too knackered for a decent run the day after or schedule it before a rest day.

Xmas is cancelled: You asked whether all Rosie's running will be easy for first four weeks. The first week is a bit of an ease-in, but after that, there are two 'quality' sessions most weeks - a brisk/tempo or race pace run as well as an intervals session.

Here is Rosie's next week of  training:

Week Two w/c 2/1/12 (32M)
Mon Rest (+ strength training)
Tue 7M of 1M jog, then 3 x 1.5M fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 6M slow
Thu 4M of 1M jog, then 2M (or approx 15 mins) brisk, then 1M jog (try to do this on flat, even surface)
Fri Rest (+ strength training) COMPULSORY NO RUN DAY!
Sat Great Winter Run 5km race (plus warm-up and cool down)
Sun 11M easy
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