Focused Training - RW [Forum]

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20/03/2005 at 12:23
WA ha ha ha ha WA ha ha ha!!! :)

Hey on a different subject now, I tryed not drinking any sports drinks prior to my morning LSD today, usually I have Lucozase sport about 1hr before setting out.

Today I filled my drinks bottle up took a gulp of Lucozade as I left the house, then took sips every 10-15mins during my run, I seemed to feel much better, no feeling dizzy and losing power, I kept a good amount of strength throughout the run, the last mile of which I pushed the pace a little, covered my 14miles in 1h38mins but this was a steady pace, easily able to chat if needed. Not saying I have found a breakthrough but MTC could have a point here regarding Energy drinks.

I will try something similer at Folkestone and see if I can dip under 60mins, that will give me some idea if thats the problem.
20/03/2005 at 12:26
That sounds like good news Micksta

20/03/2005 at 12:40
Micksta - That sounds positive. I would also make a note on home much you drink (not beer of course) on the day before a race or long run. Sometimes the combination of lack of sleep, not enough rest after Thursday's long reps, the high mileage or low carbo levels (or even iron deficiency) can cause a poor run and leave you dead legged.
20/03/2005 at 12:41
oops! not "note on home", "on how much"!

hilly - Aren't you a coach yourself? Level 1 as far as I remember, no?
20/03/2005 at 12:43
Yep, it was a lot more possitive today.
I still have a long way to go though before im back to where I should be!

Like you its a long fight back, but for different reasons. I reckon next year we will both be back doing 54-55min 10-milers again!
20/03/2005 at 12:53
Can you once more post your training week leading into Hastings 1/2 marathon? I am always learning from other runners as well. What's your plan for next week?

I think it's very different in your case. Maybe cut out a few runs during the next 3/4 weeks to re-position and then test yourself in a 10k again. Bear in mind you did a few XCs as well and jumping straight into a 1/2 marathon was possibly just a few weeks too soon.
20/03/2005 at 13:09
Yeah I post them but don,t take too much from the Hastings training schedule, especially in light of my problems Ive been having with energy drinks or whatever the cause is :)

Week leading upto hastings half marathon:-

Mon: 6-mile comfy with strides.
Tues: am: 2-mile comfy/hardish pace
pm: Track session 3x1000m 4min rec.
Weds: 6-mile club run steady to easy pace
Thurs:am: 2-mile comfy/hardish pace
pm: Track session 10x300m with 100m rec.
Fri: 5-miles easy pace
Sat: 3-miles easy jog
Sun: Hastings half marathon.

Next weeks scheduled training runs:

Mon: am: 6-mile as I feel pace.
pm: 7.5m Multi-terrain as I feel pace.
Tues: am: 5-mile comfy pace
pm: Track session ???
Weds: am: 6-mile easy pace
pm: 6-7mile club run easy pace
Thurs am: 5-mile steady pace
pm: 5.5-mile very easy pace
Fri: am: Folkestone 10m training race.
Sat: am 6-mile easy pace
pm:7-8-mile as I feel
Sun: 14-mile multi terrain LSD as I feel.

Ive just this week changed coaches, so not sure if the Folkestone 10 is in my new coaches plans, will know on Tuesday!
20/03/2005 at 13:25
Thanks! You cut already a bit back leading into Hastings, so it should have been okay. Once again, sometimes you feel the effects of heavy training/racing in 2-3 weeks delay. I noticed something like that when doing a taper.

I wouldn't worry much about the pace for the AM sessions. Think Tom and BR mentioned the same. I have done something similar, 1h very easy 6x a week, finishing with the feeling to be able to be able to complete the same session again immediately afterwards (just a measure). Maybe wear a HRM, gives you an additional measure.
20/03/2005 at 13:28
FWIW I think doing a hard track session on the Thursday before a Sunday race will affect you.

How fast are you `comfy' and `easy' runs? I do 8m/m in the morning and about 7:20-7:30 at night unless it is a specfic session I am doing. At the moment my faster stuff varies from 5:45m/m to 6:20m/m.

Also, re. using a race as a training run. I think you either race or you don't, unless you are very specific about how you are going to use it. I used a HM today as a training run as a variation on going and running 52 laps of a track straight off.

If you do run at Folkestone, what are you looking for?
20/03/2005 at 13:43
My easy pace runs are usually around 8min miles, comfy is anything from 6:30-7min miles.

Im aiming for 60mins or just under if I do Folkestone, mainly just to test this energy drinks theory again!
20/03/2005 at 20:38
URR, yes an assistant coach, but don't use it apart from at school and not sure if I'll take it further just yet, but I may do later.

21/03/2005 at 06:30
The winner at Folkestone will be in red & black & his club will win the team prize!
Well I hope so it's alway's nice to see friends do well :-)
If I can get a race number & everything feels OK Tuesday night I shall race on Good Friday :-)
21/03/2005 at 11:05

Probably right for the overall winner, I guess MR Coleman or MR Renault will be racing then or both! :)

As for the team prize, YOUR CLUB! will win it! if everyone turns up who is supposed to be running! and if I have any say in the matter! ;P

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