Lucozade Sport Super Six: keep going lass

Another great vid Tracy looked a bit like Karate Kid with that stork movement. Fab balance I would be like Sue eating dust . My physio gave me a good exercise but no way near as dynamic.

You are lying down on your side for it so there is no way of breaking your nose, knees bent, heels together and open your legs like a clam.

Keep a hand on your hip to stop your body rolling and just use the hip muscle to raise the knee. I can only raise my knee about 4'' on each side when done properly. 3 sets of 20 for a good burn then change sides .

DT.

Steve,

Thinking ahead, I have my quick 90 minutes on Sunday and I go on holiday the following Wednesday - half way through week 5.  I will be able to do some running and week 5 looks like an easier week anyway, although it is unlikely that I will be able to run on Wednesday.    

I'm a bit concerned about keeping up with week 6 though.   Could you make some suggestions as to how I can juggle the schedule around so that I maintain the progress made so far and pick up again where I left off when I am back?

Thanks.

DT - tried your clam exercise..... 4"? I think I must be doing it wrong!   What angle do you have your bent legs at?  I would think that the smaller the angle, the more it engages the hip and the harder it is to do?

I think we need a demonstration!! 

As long as you can run a little on holiday then it will actually do you good to have an easier week, before the real training starts on your return!

If you can get one longish run in for endurance (hour), one sustained say 30 minutes hard, and one run with some fast strides then you won't lose anything and it will give the body a break. 

Well we're going on a canal barge holiday so there should be plenty of towpaths for me to run along and I can just wait for the boat to catch me up when I've had enough!! 

 ...................and I'll  get plenty of cross training opening the 32 locks at Tardebigge on the first day!

32 locks wow that will keep you busy? At your pace you will be waiting a long time for the barge to catch up!

What did Steve mean about before the "real" training starts?

32 locks means hills are you going up Tardebigge locks or down?

Being in charge of the windlass you will certainly get a brilliant upper body workout.

Tracy! What a fantastic video!

Sorry to be the absolute last person to comment on that by the way - i like the way our photo pops up   anyway you say your time estimate has now come down. What are you aiming for now? That is excellent news, you have worked so hard and are seeing the benefits of that!!

 Getting the recovery in nicely i see, and the "chocklit" (!!) are you weighing yourself too to check fluid loss / sweating etc.?

 Well done anyway. I have emailed you my new phone number and email address.

Speed session tonight and the first one I have attempted outdoors.  Steve prescribed 2 sets of 6 X 1 minute intervals with 30 seconds recovery sub 10 minute miles.

 There is a disused railway track behind our house that has been converted to a cycle route so I decided that was probably the best place to run up and down – at least there would be no fishermen looking at me strangely!

I had programmed my watch to run for a minute and then recover for 30 seconds and converted it to km, of which I have no real concept so I had no idea what the pace numbers meant so I just ran at a pace that I felt I might be able to sustain for a minute, starting with jog recoveries for 30 seconds and then after the 5th interval, thought better of it and decided to have walk recoveries instead!

The first set went ok but I felt a bit “uneven” so for the second set I decided to slow it down a bit and run at a more even pace, having taken about 3 minutes rest.

Messed up a couple of times with forgetting to take the lap on the watch at the beginning and lost my interval count part way through the second set so I ended up taking a longer rest than I should have done but I didn’t do too bad handling the technical bits considering it was the first time I had used it this way.

So what’s the verdict……….

Says.. it's too long   so I've split it into 3:  third time lucky..... 

I don’t believe it!    I had absolutely no idea I could run that fast!   When Steve used 8 minute miles as an illustration of what I would need to do to cover 200 metres, I never dreamed it would be possible, never mind sustainable…….here’s the numbers, with minute mileage converted back to old money…..

Lap heart rates are shown as the rate at the end of the lap rather than the average as it illustrates my recovery (or lack of it!) better.

Here's the numbers:

 It won't edit properly - first number is the lap, 2nd is the distance, 3rd is heart rate at end of lap, 4th is minute mileage.    Sorry!  I've done it 4 times now!!

 Warm up   9:28  avge hr 157     1.36 km

1st Set

2    0:29   70m            163        

3    1:00    200m   173       7:55

4     0:30   80m            163      

5     0:59    190 m         173        7:35

6     0:30     90m     167       

7     0:59     180m   173        8:00

8     0:30     80m     160       

9      1:00    190m   172        8:02

10     0:29   50m     156        

11     1:02   200 m  168         8:22

12            0:31  70m    163     

13            0:57         180m        176  8:05

14            0:33         70m       154

2.15 km    Total Time 12:07

Second Set

1   1:04      190m          hr at end 164            pace      8:03

2    0:31       70m                        159                             

3    1:01       200m                      171                   8:06

4    0:31       70m                       155

5    1:01       190m                     167                  7:55

6     0:32       70m                      150

7    1:04       200m                     172                  8:00

8     1:05       90m                      128

9      1:05       190m                   163                  8:01

10    0:33        70m                   160

11     1:01        210m               174                  7:33

12    0:33        60m                   160

Total Time 10:06     distance 1.62

 Cool down   6:49            1km                     hr 153

Hallelujah!  It finally worked!!

I don't have my complicated 200s to do till friday, but I'm already worrying about how to program the Garmin!

I saw some sub 8 pace in there, nice going!

I have video footage of last night's run to stick on my next mini production.  I'm hoping it will look better with some music over it - I felt like I was flying along but actually, I run like a donkey! 

 I find the techncial/science bit fascinating and having read your comments on Jason and CC2's threads in particular, I understand why it's important to not change the order of runs if you can help it in order to optimise body conditioning.    

It helps me enormously to understand the purpose and objective behind each session in relation to the previous/next one.     Today is an "easy" run Steve - should I stick to the programmed pace or focus on making it "easy "whether that be slower or faster? 

Well Done Tracy,

You've got some great consistant times, 7.33 finish. Fantastic.

I've got a 70 minute easy tonight,  I'm just going to go with the flow and enjoy.

Tracy

Your 70 minutes easy should be around 11 minute miles and the idea is to recover from the much faster pace of the day before but still build up a little endurance.

I guess it doesn't matter too much if you run 12 minute miles if you are tired or well inside 11 for the last 30 minutes if you feel you are still running "easy,"

However, the objective of the session is to run a reasonable length of time but not take too much out of yourself for tomorrow and I would rather you ran quicker and felt great tomorrow than run quicker tonight and feel really tired tomorrow.

On the schedule it wrongly says  says your fast stretch is 11:00 tomorrow but it should be nearer or even inside 10:00 miling, judging by your current fitness.