Advice on the Victory 5

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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??
27/11/2008 at 16:53

Yes it can be tooooo slow Melds!

A recovery run should still give you some aerobic stimulus, if not, you may as well gone for a walk.

We are training to WIN Melds, not take part!...Luv ya!

M...eldy    pirate
27/11/2008 at 17:01
Ohhhhhhhhh  I see  
27/11/2008 at 17:04
I'd hate to be his wife... 'come on dear...run faster with my dinner on the table...can't you do any better than that?'... etc etc.
Edited: 27/11/2008 at 17:04
27/11/2008 at 17:12
You'd love it Blond!....
27/11/2008 at 17:14
I could just see you in a waitress outfit, high heels!......mmmm
27/11/2008 at 17:15

<sets table>... knife, fork, plate.........stopwatch. 

sorry....back to topic!

27/11/2008 at 17:16
  must get some curtains!
27/11/2008 at 18:06
Hahaha... nice.

Cheers simon, it's a great course, but you're right about the weather being a bugger if it sets in!

How should I be doing my recoveries for 400s then? Previously i've just stood for a set period of time... and not actually continued at any pace.
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