2012 targets for me:
1 sub 3:30 marathon at Stratford2 sub 3:15 marathon at Stratford3 finish Severn Challenge in June
My marathon PB is 3:47 and taking it down to sub 3:15 is a huge reduction, but I've never trained this seriously for running before. Only once have I had 4 consecutive 100+ mile months and these were a) just over 100 and b) done with some 20 mile runs; I'm now hitting well over 100 mile months with a long run of no more than 14 miles.
Admittedly, I was in good general shape at the time as I was training for IM triathlon, so there were a lot of bike and swimming miles in there too.
I'm also losing weight (no intention of doing so this month, but I'm 10lb lighter than three months ago) so my VO2 max should be improving; unfortunately, I also had several pulmonary emboli after completing the Transalpine Run last year, so my lungs have some (ill-defined amount of) residual scarring.
How good could I be with another 4 months of 100 miles a month behind me? I guess I'll be finding out.
CH... I was curious to when that race was... And the live clock on the web page informed me it was in 128 days 10 hours 22 mins 29 secs, brill!!!! Good luck with the training....
No running for me over the past 4 days, 3 days away with the family and 1 day in work which got in the way. So it'll be 60-70mins at the crack of dawn tomorrow to start the week.
Stats for 2011 have shown improvements across the board, so it's been a good year
1457miles covered to date as I work towards a 1500mile target, which I may just miss. It's not the priority though.
10K PB 44.10, 34secs off a PB that had stood for 2 years
HM PB 1.38.10, 6mins off Indian Queens in 2010. There was a lot of down hill in this one though
2 marathons, Mittelrhein in May in 4.28.41 - a 13min PB. Blew up at 23miles then Frankfurt in Oct in 4.11.56, a 16min PB and my most satisfying running experience to date
Targets for 2012 - Continue the progress, consistent training and hope to break the 4hr barrier at either Dusseldorf in April or Cologne/Frankfurt in October and see what improvements are possible in 10K and HM.
Merry Xmas everyone!!!!
Didn't run today, but ran 20miles yesterday. Hilly road too - 2hrs 40. Happy with that. Don't feel guily having stuffed myself today.
Tricialitt... Is is a snippet from one of john HADD's athlete's, hope this make's sense....
During base training, you concentrate on aerobic work sessions, and the idea is to "lock in" each HR range until you could run at that HR all day (well, 60 to 75 min) without slowing down. You do this progressively, starting with lower HRs and shorter "intervals," and over the weeks ratchet up the duration of intervals, total duration of work, and working HR levels, or maybe shorten the rest between intervals.But don't move up until you've mastered the level you're already working at, which means being able to run more than 60 minutes at that HR without slowing down to keep HR below the target.So you might begin the program (after getting to 50 mpw of easy running comfortably) working at 80-83% of HRmax on Tuesday and Friday, and stay with that level until you can comfortably complete an hour of work without slowing down, and knowing you could keep on going at that effort and pace. As the pace-HR relationship gets locked in, you can up the second work session to 82-85% of HRmax.So week 1, maybe you do 2 x 20 min @ 80-83% Tuesday and then 30 or 40 min @ 80-83% Friday. Next two or three weeks, maybe stay at that HRs, but get the sessions up to 2 x 30 then 60 min continuous for 80-83% work, and then maybe start to ease in something like 2 x 12 min, 2 x 15, 3 x 15, 3 x 20, 2 x 30, 60 continuous for 82-85%.Over the following weeks, work up into higher HR ranges, with similar interval progression (85-88%, and 87-90%).
Thanks BN74- I thought it seemed silly to have to be able to go for such incredibly long periods without drift, just 'cos I'm so slow.
I will be a relief to be "allowed" into the dizzy heights of 80-83% ( 145-150 HR for me) Quite excited, actually! - so this is my plan for a run tomorrow- 2x20 mins @ 145-150.-come hell or high water- (actually, looking at the weather outside, they have both come, here in Glasgow-) high chance that this will be done on tready.
Also, I'm up to 85 mins for my LSR, at < 135 , so will continue to slowly build the length of that up to the usual 3 hrs for pre-marathon long runs ( I never make it to 20 miles without going WAAY beyond 3hrs, but hopefully I can at least manage these without the horrible drift that usually afflicts me- I've been up into the high 160's HR wise on LSR's often in the past!, despite plodding along at a very slow pace). I've decided tot switch into the P7D marathon plan about 12 weeks before the race, but that leaves me short on LSR's, so will start building that from now.- should give me 5 x 3 hour runs before taper, I think.
Hi Sneglen, glad to be of help...
Hi Sneglen/Tricialitt, All i would add to BN's excellent advice is to add in the 2hr long run. This moves me up a gear/ or makes everything easier, and significantly lowers the HR for other runs. I am guessing the length of the run causes the adaptations to occur more quickly.
Good luck with the training!
Just like to echo what Brian put earlier.... I consider the LSR as the corner stone of the HADD training, and doesn't need to be messed around with.... The remaining run's can be played with, and adapted to suit your own needs, as I tried to explain on the 27/12....
I also consider the LSR as a better gauge to how my training is going, instead of the 5 x 2400mtrs session.... Reason for this is, I consider myself as a FT (fast twicth fibre's) runner, and efforts of 2.4K are very comfortable, so all the improvement I have made recently is in the stamia department, and the best gauge for this is the LSR......
Off to battle the wind.....Happy Running!!!!!!!
Sneglen, The LSR should be 70%. I tackle PF in 3 ways:
1. Keep the calves loose by regular sports massage, and my own on the foam foller.
2. Flexibility in my ankles was non-exitsant, so I started kneeling, sitting back on the feet toes outstretched. This was painful at first but can now hold the position for a few minutes.
3. Roll the golf ball, applying as much weight/pressure as I can bear.
OK, I managed to do some 80-83% runnning this morning, but getting a bit of drift after just 11 of the planned 20 minutes, so had to slow pace to compensate- I do find that HR drift is probably more of an issue on the tready in a stuffy gym, than outside in the fresh air.
So back to the slow relaxed stuff til next week ( next YEAR ), when I'll allow myself another brief flurry of slightly faster running.
Thanks again for the advice.
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