Santa, I know what it feels like when the numbers disappoint you, but after a session like that it should always give you that warm feeling, good miles in the bank. Cold has a negative effect just the same as heat. It would be great to do all our runs at 13' but we know thats not gonna happen. Sometimes I whimp out if it's cold/icy/rainy etc. and jump on the treadie but after 5mins I always regret it and wish I'd been braver and gone outside.
Gaz, If you can stick the boredom of an even paced run then the treadie is an option. You will sweat buckets, and therefore you may need to drink. Also the HR drift will be exaggerated owing to heat dissipation. But it is the safer option, and also better than missing the run. Set the gradient at 1% to replicate running outside. Dreaded 80%!!!! I look forward to mine... ok the 1st couple of miles feels hard but once properly warmed up, it feels "good".
BD2000, In some respects the race target is irrelevant at this stage. The important factor is that you are getting out as many times as you can and doing the right things. Your minimum of 70mins is ideal for building your aerobic engine. Keep the faith because, from experience the improvement seems to come almost overnight after a few weeks of consistency.
NN, Can you not fit both the tempo and the 80% in? Wednesday is a strange night for a club run tho, it would be easier to fit a Tues club run in. Whats your typical week look like with the P&D, and we can try and rearrange things.
Stewart, Well done getting the 90mins in. Keep on keeping on.
AtD, Great bike work and discipline. You are well switched on. When I'm injured / not running I sulk for England. End up piling the weight on which means its much harder to get back to it. How did the run go?
VT, Good news on the blister front. Can't imagine that it would make a whole lot of difference whilst staying below 75% but I would suggest: (Mon 75%) Tues 70% Wed 75% Thurs 70% Fri 75% Sun 70% Alternating easy and harder days. If you only envisage 1 80% day, it doesn't really matter where you do it. I would say the only criteria would be to avoid back-to-back with your long run. Replacing one of the 75% with the 80% would give you a reasonable balance - 1x80%, 2x75% and 3x70%. April seems a reasonble target date, gives you 18 weeks to build your engine.
Adt cant you move the gear into the lounge at least you are doing something, I wont say well done cos you are elite and that sounds stupid coming from a granny..
Our club runs are always wednesdays is that unusual then ?
usual weekly P&D goes something like this
Mon.. rest/cross training
Tues..gen aerobic/ strides 8/9 miles for first 2 weeks then alternate that with tempo 4/7 miles everyother week
Wed ..medium long run up to 15 miles ( I was thinking of running 2/3 miles easy before club and 2/3 easy after ) or would that be too fast for medium long . I did add 1.5 each side last night making it 11.5 miles in all. Is that silly/pointless ? I dont know
Fri.. gen aerobic for first 2 weeks then Medium long run
VO2 max sessions arent introduced till week 10-15 thats when the tempo runs stop
mine is the old edition I believe the new edition differs slightly, with the schedule STARTING with a tempo day 1
Hope you can disect that
NN, It's just that the clubs in and around the area I live tend to do Tuesday and/or Thursday club runs. No matter - this is how I'd arrange it:
You shouldn't miss your club run, it's much easier to run in company. When you do Tues tempo, make the Wednesday run easy ie. go with the slower group. You can still tag miles on to make it med-long. Make friday's med-long the 80% in this week.
Well it seems im back properly this time! 3 runs totally 20 miles this week. Going to stick with 70% running until the new year for now. Then go with the 1 x 80%, 2X75% and 3 X 70%, Got to work out where to do them as need to do back to backs for my ultras!
Ah yes good idea Brian ,why didnt I think of that ? there are a couple of slower groups running 9-9.30s .,I have just got into the old habit of running/chatting with the same people and last nights run was neither one or the other really, I will look forward to trying that . I will park the car further from club each week as the runs progress ( good job we are all runners here....only other runners understand how mad we all are lol )
Sensible head on spen. Good to have you back.....
StewartC - nice steady splits there and good HR. I bet it won't be long before you doing an 80% run in your training. I'm having to go on pace at moment as HR monitor seems to be playing up. Shows how much I have relied on HR in the past to control my pace - now I'm going off 'feel' and it's much harder to judge it right
spen, I have absolutely no ultra running or training experience so I won't even try. But it does interest me. I have fleetingly flirted with the idea, thinking it would make sense because I tend to get better relatively the further I go. What pace would you run your ultra - and would you expect to run your back-to-back long runs at the same pace?
wow, busy on here!NN: I'm in Hamburg, Northern Germany and yes, we do get lots of snow and pretty low temps. It was easier when I lived in Essex and ran in London before work. But there's always a way to fit some running in. I just have to accept that I run slower in the winter. Which is why I like Hadd - pace doesn't really matter as long as you work at the right intensity. I would be utterly frustrated if I had a plan that had me run at certain paces which I wouldn't be able to hit. My 12 week P&D plan has a first serious tempo run in week 2. I think I can manage that A great 2 hours and 20 mins in offroad in the fields today @ 72%. Covered a pathetic total of a little over 14 miles but it was sooo beautiful. We had lots of fresh snow and the sun came out. And I have the day off - perfect . My legs are completely trashed now. I forgot how hard offroad running can be. Lots of rarely used muscles being applied to stabilise those legs! Andy: that's a good XT programme. It'll keep you sane
5m on the treadmill this morning. Only becuase it was icy outside. Anything is better otherwise.
AtD - Man up - anything less than 1hr on the turbo doesn't count as training! Count the brick in your garage wall or something.
Stewart - how do you insert that splits picture into your post? Is it with print screen from Sporttracks?
Keir, yes alt print screen into photoshop, crop image and save
Ah that explains it Chick I thought maybe you were up North (me being a sounthern softie...lol
Keir thanks for asking Stewart that question , been wondering that myself but wouldnt ask..its a bit like asking a man to fix something, or take the lid off a jar, I like to try and do it my way before asking
Brian! I did 2 ultras last year. 35 miles and 50 miles. I ran with someone slower than me so I have no idea at what pace to run on my own. I did all my back to backs at about 72% i think. I tend not to wear the HM much, Always seems to play up, prob need to try the KY jelly with it.
This year I am planning 4 ultras, ending with 100 miles!
I understand AtD. - Why the 10% increase though? Is this a mental thing as cycling is very different to running. You can ramp up the hours on the bike very quickly without risk of injury.
Also I agree with the turbo / treadmill in the garage - firstly the sofa stinks after a few days of sweaty indoor workouts and secondly, the heat generated by running and cycling indoors is astounding. I was effectively running outside temperature wise this morning and was in just trainers and shorts (top less) by the end of the run (sorry ladies, no pictures!)
Thanks Stewart. It does look better than just copying the text via right click, but I am not sure I can be arsed with the hassle! Glad the question was appreciated NN.
Spen - 100miles - You're mad!
BD2000, I kinda did a 80%+ run this evening during Jog Scotland run see below, I know what you mean about the HR monitor once or twice mine has given me very strange readings.
Keir, it really only takes a few minutes to do once you know what you're doing, good treadie run earlier, I struggle on them
Spen that's some serious mileage,
Brian, do these faster runs I do a couple of times a week have any impact on the 75% stuff
NN, which P&D plan are you following, I downloaded the book on my kindle last month and I was thinking of following the 55 mile on when I start training for Loch Ness in May.
Santa, your run today sounded awesome, I really enjoy getting out into the countryside as well, fortunately it is not difficult up here in Inverness
Tonights run was a non Hadd run with a 4 miles easy then 4 mile tempo with a hill thrown in for good measure. stats for the run below
I enjoyed running in the snow tonight, but I did notice it requires a little more effort.
spen, respect! Basically you are training for time on your feet then. Run-walk tactics no doubt. Best of luck to you.
StewartC, The faster runs will have a slight negative effect on the aerobic development I think. But this will be minimal if kept short. On the other side of the coin, the faster stuff is good for your general fitness and speed.
Analogy: Imagine a full tube of toothpaste. Where you squeeze the tube is the intensity of your run ie. the bottom of the tube is 70%-75%, halfway up the tube is 80-85% and 90% is 3/4 the way up. The amount of toothpaste you squeeze out is the aerobic development. So to get ALL the toothpast start at the bottom and work upwards gradually. If you squeeze from the middle, you will still get toothpaste but not as much.
I undestand this theory, but there is also the evidence that short, high intensity training above LT and VO2 max also raises aerobic development. So using your analogy Brian, some tight short squeezes at the top of the tube actually pull up paste from the bottom of the tube.
I am reading the 'time crunched cyclist' which is a program based upon high intensity over very little hours per week. I am wondering about how some 1 - 4 min LT or VO2 max intervals will combine with HADD. I don't want to erode the HADD base I have, but also want to maximise my potential in as short a time as possible. Anyone with any ideas / or reading recommendations on this?
Keir, yes I saw a documentary in which a bloke trained very hard for only a few minutes a day. This was supposed to increase the VO2, but it turned out that it did nothing for him. One of the conclusions was that 10% of the population could not increase their VO2 (I'm not sure whther it was just this way or anyway) because of their genetics! This fact blew me away, and I was instantly skeptical. So as far as I'm concerned the jury is still out on this one.
Googled the doc - http://www.medicalnewstoday.com/articles/242498.php
A variation on HIT, but only to "improve some measures of fitness". I think insulin sensitivity was the main one.
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