Advice on the Victory 5

221 to 240 of 291 messages
27/11/2008 at 19:59

Refer to what Ronny said on the 7/11.

Boy...that guy knows what hes talking about.

27/11/2008 at 20:24

flippin genius that Ronnie bloke.  better than the rubbish you keep coming out with Yifter.

27/11/2008 at 21:13
Did you see him in the latest magazine? He looks very trim for 72.
27/11/2008 at 21:40

I think you had a soft spot for Ronny, Blond

Now come on chop chop...I'm hungry woman!

M...eldy    pirate
27/11/2008 at 21:41
feck riiiight off and get your own!
27/11/2008 at 21:50
I dont do womens work Melds....lol
M...eldy    pirate
27/11/2008 at 21:53
really?  with hands that soft ...




28/11/2008 at 13:34
400's? usually 50 m walk and 50m jog to the next start line, presuming you are around a track..
28/11/2008 at 21:16
Are you coming down for the V5 this year Simon?


29/11/2008 at 13:09
Thursday:
5 x 5 Deadlifts - 60, 70, 80, 90, 100
(all weights in kg) the set at 100 felt like it was tearing me apart

5 x 5 box jumps (20" box)

Friday:
Rest!

Today:
7.5mi easy with mother.
30/11/2008 at 10:02
Here's some of my crazy logic... if I can do 2.5 miles today in 16'15", then I can do 32'30" next sunday! At least I hope.

I shall report back when the 2.5 miles is done.
30/11/2008 at 23:23
Bleugh... 17'29".... I blame the wind

Doesn't bode well for sunday. I even used half the Victory 5 course for my time-trial.
01/12/2008 at 09:57

Paul, you start a thread asking for advice, you virtually ignore all the advice given, from my self and others. You do your own haphazard schedule with very little structure.

The sort of work you're doing is maintaining your level, NOT raising it.

Guys dont run sub 30/5mile, by accident, your mileage is too low, and you seem to shy away from the really tough interval sessions. You should be doing sessions that are faster than race pace. You are obsessed with TT.

Its too late to improve for the Victory 5, but if you are serious about improving, you need to consistently be running 40/50miles/week, and doing 2 interval sessions a week to improve your VOmax.

Its your choice at the end of the day, so I will bow out.

01/12/2008 at 19:54
I definitely recognise the fact I need to be doing a consistently higher mileage than I am... so that's something i'll look to improving straight after the race.

I'm not obsessed with Time Trial, but I did see it used in some of Lydiard/Hadd's schedules and thought it would be a decent tool in the run-up to an event.

When you say the "really tough interval sessions", do you refer to things like mile reps?

I apologise to yourself and others if i've created a sense of ignoring advice given by anyone, that's certainly not the case.
02/12/2008 at 17:12
Today:

Done on the treadmill to avoid the school traffic (I live in a busy suburban area and my local running track doesnt have floodlights on certain days)


800m jog warmup

1 mile fast
4 mins walk
1 mile fast
4 mins walk
1 mile fast
4 mins walk
1 mile fast
4 mins walk
1 mile fast
4 mins walk

All mile reps done at 9.2mph (6'31" pace for a mile) and all 4-min walk intervals done at 3.6mph

Including the warmup, the session came to 6.75mi.

Was hard, but felt good throughout.
02/12/2008 at 18:15
Will do a recovery run for either 5 miles or 35 minutes tomorrow depending on work and sleep.

I intend to have friday and saturday as complete rest days before the race. Does anyone have any suggestions of what I should do on thursday as my last hard day?
02/12/2008 at 21:21
I wouldn't do a hard day on Thursday unless you're made of nails (even then it's probably unwise). Experimented with a heavy, long taper before the Brighton 10k a couple of weeks ago and it paid dividends. Maybe that's because I don't have a history of a couple of years of frequent running so it takes a bit longer for me to recover and super-compensate, but even if you're a bit more experienced I wouldn't risk it. You're not going to get any faster now before the race, but you could get a lot slower... 
02/12/2008 at 22:14
So do nothing on thursday? Or just something light...?
03/12/2008 at 00:08

The week before Brighton I did a hard 8 x 600m on Tuesday and then absolutely nothing more before the race on Sunday. That probably isn't 100 per cent ideal for most people, but worked for me. I think most people who know what they're talking about would say do a short, light run on Thurs (the short bit is particularly important), but experience tells me that I'm probably different and benefit from complete rest.

03/12/2008 at 00:28

No no, I can relate to what you're saying.

 This year at the GSR, there were extenuating circumstances (work, domestic problems, sleep etc.) that stopped me from running for 3 days before the race. So the last hard run I did before the GSR was on the tuesday, and the last run I did at all was the wednesday. I had thursday-friday-saturday as complete rest and pulled out a PB.

 So I think i'll do a 35 minute easy run tomorrow..... then take complete rest till the race.

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