Advice on the Victory 5

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18/11/2008 at 18:11
Today

2 sets of:
hip flexor stretch - 10 seconds each leg
overhead squats with broomstick
10 situps
10 back extensions
5 pullups
5 dips


then:

Push-Jerk 1-1-1-1-1-1-1

All reps done at 40kg. Took a 60 second rep between each. Lack of a rack meant these were actually C&J's with a pause in the middle.

Never done C&J's or Push-Jerk before...
19/11/2008 at 09:04
This morning:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Substituting 500m rowing for the 400m running (my legs still can't take impact)

5 complete rounds:
-8 pullups
-6 pullups
-4 pullups
-4 pullups
-3 pullups

and one additional broken round of:
-3 pullups + 244m rowed
20/11/2008 at 09:49
Today:

35 minute time trial

Still suffering from calf and ITB pain... so only covered 4.78 miles. Was hoping to manage around 5.25, so a bit disappointed, but oh well.

For anyone who wants to see my route and stats:
http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=532806
20/11/2008 at 10:11

Hi Paul,

Always come back from a tough race, with an easy/recovery run, whether its the day after or 4/5 days after. You need to help your body to recover. A TT is too stressful, and you could easily aggravate any underlying concern. Not a bad time considering, close to your 10mile/pace.

20/11/2008 at 10:15
Yeah I suppose. Always reluctant to ease off though... I hate feeling like i'm not trying...
21/11/2008 at 16:15
5K TT today (I know, I know...)

19'47" - Very happy with this... felt strong throughout.
22/11/2008 at 15:51

2 TTs on the trot! are you feeling a little insecure Paul?

I know you will do what you want anyway, but you have to ask yourself before every session,

 "What is the purpose of this session?"

If you did regular weekly intervals (5 X 1k, or 6 X 800m), you could easily gauge your fitness progression, without the need for regular TT.

Everybody as their own ideas, just try to keep a little structure to your training.

How long before the victory 5?

22/11/2008 at 17:37
It's Sunday December 7th... so just over 2 weeks.

I'm having a rest day today, and i'm going to do some interval work tomorrow, I think.

I think I just spent a lot of time from June onwards with NO structure at all. Just lots of long slow steady miles. So I'm trying to sharpen up and get myself mentally and physically prepared for what running hard feels like.
22/11/2008 at 21:13

Yeah, you've done the base, you've done the halfs and 10miler, so its all about pace from here in Paul.

A 5miler only needs a 3/4 day taper, so try and get 4 quality sessions in. Anything from 200s to 1600s would be my advice from here, with an easy session and/or rest inbetween each hard session. A few 100m strides thrown in on some of your easy days.

23/11/2008 at 06:58
I was gonna go for 3 tempo runs and 2-3 interval sessions between now and the race... I'll keep this updated as I go.
24/11/2008 at 01:27

This morning:

Sunday, 11.23.08: 2 min Lactate Flood
Goal is to use maximum effort for 2 min interval.

120:60 x 6 or 2 min on 1 minute off x 6.

I managed 2.12 miles in the 12 minutes of running. Felt very sick at various points. 

-

This afternoon:

Three rounds for time of:
10 Knees to elbows (or progression)
10kg Dumbbell swing, 10 reps
10 Push-ups
5 parallel grip pullups
Bench Step-ups (20"), 10 reps
10 Back extension
Walking lunge, 50 ft

Took 12'09" altogether, though could've shaved a minute off if various bits of the gym hadn't been in use by other members!

Edited: 24/11/2008 at 01:30
24/11/2008 at 01:29

Forgot to mention...

Yesterday

2 sets of:
hip flexor stretch - 10 seconds each leg
overhead squats with broomstick
10 situps
10 back extensions
5 pullups
5 dips

then:

Clean & Jerk 1-1-1-1-1-1-1

All reps done at 40kg. Took a 60 second rep between each. Went up easier than the Push-jerks earlier in the week. Split stance is a more comfortable finish as well. 

24/11/2008 at 18:26
5K @ 90% effort today

21'08" - Done on treadmill.
25/11/2008 at 20:20
7 miles very easy this morning... 62 minutes. Felt like crap after work, so I needed a relaxing recovery run down by the sea with some sunshine and gentle breeze.

Very therapeutic.
27/11/2008 at 09:30
Yesterday:

0.5 mile warmup
400m @ 11mph
400m @ 6.7mph
400m @ 11mph
400m @ 6.7mph
400m @ 11mph
400m @ 6.7mph
400m @ 10mph

Died.
27/11/2008 at 10:49

Keep going Paul...

27/11/2008 at 12:53
Recovery 6.1 miler this morning.... 60 minutes. Was a bit windy, but kept my HR under/around 155.
27/11/2008 at 13:51

surely sub 30 for the Victory 5? (the way you are training!)

Did my PB there...but pray it's not Windy!!!!

27/11/2008 at 16:32

I've got to slightly disagree with Simon here Paul.

400s can be a great session, but you only did 4 at effort. Your actual time at effort wouldve been 80-90secs.  Kids are doing 8 X 400m tonight, and its an 'ease back' session, because they're racing at the weekend.

You should be capable of at least 10, more probally 12-15 X 400m. Myself, and a few guys that run similar times to you will do 16-20 X 400m on occasions.

Plus your recovery run seems way too slow (virtually 10min/mile), for a guy that is capable of 7min/mile for a 10 miler.

Sorry!

M...eldy    pirate
27/11/2008 at 16:34
If I may pose a question ...

Can a recovery run be too slow?

The objective being to give the legs a stretch and disperse some potential soreness??
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