Lucozade Sport Super Six: keep going lass

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31/07/2008 at 01:16


Good run again.

Thursday run - either run 10 mins easy, then try 20 minutes close to 10 min miles, then 10 mins very easy.

or 10 mins easy, then 20 minutes of varying sub 10 and 12 minute miles per minute ie 10 fast efforts, then 15 minutes slow jog recovery.

Either aren't particularly hard on their own but tougher after what's gone on before

31/07/2008 at 06:54

Another clip of my training last Friday, dedicated to Dump Truck - (it's the first bit you need DC)  if you find you can balance ok, try progression by doing it on one leg.   I didn't have to do that on this day but I think my trainer was trying to make me look good for the camera! 

It's really tough but great for your core stability as well if you can master it.   You can buy stability disks which are smaller that this contraption but do the same thing.

hope your ankle gets better soon....

core stability and leg strength

31/07/2008 at 11:46

Good work in the gym!

I defintley need to be doing some more of that- a slight ITB injury means I am taking it slow- but will defintley see you on the start line at GNR Tracy!

31/07/2008 at 16:07
KGL my head is spinning with hydration and water and recovery and salt and healthy eating. I think I'm going to have to re-read the last 3 pages at least twice. But it sounds like you're having a ball, which is probably the best bit about all of this. Good on you!
31/07/2008 at 16:27

And can you explain in all this when you fit in normal life, have you got more than 24 hours in your day. I'm with Roslyn missed a few days and you've added 4 pages of health and fitness, and all you need to know about salt.

Well done on fitting it all in and your definitely progressing well in great leaps and bounds.

31/07/2008 at 18:07

Who said anything about having a life aswell??

I'll test you on it later Roslyn....

Edited: 31/07/2008 at 18:15
31/07/2008 at 20:30

Tempo run tonight and after Steve's clarification I had to make a choice - , take what appears to be the "easier" option with some minute speed intervals or jut go for it - 45 mins with mid 20 minute section at around 10 minute miles..................  hmmmmm        Which one do you think I picked?

Well those that know me well, which is probably none of you will instantly know the answer....  not being one to wimp out and take any  easy option, I chose the latter on the basis that after today, I can rest for two whole days  ......before I achieve the longest time on feet I have ever done on Sunday - 90 minutes........

So here's the report ......

Plan says 10 minutes easy - ran for 10 minutes, surprising faster than easy and my first mile came in at 10:39.   At exactly 10 mins though, I picked the pace up... and up... and ran faster comfortably for the whole 20 minutes  

Mile 2 - 9:30

MIle 3: - 9:38

Mile 4 (jog recovery)  11:38

remainder 0.29 - 3:39.

Where did that come from????     Was it too quick Steve?

Total time on feet 45:01,  mileage covered 4.29, Average heart rate 155 and it stayed at around that level for the whole of the tempo section.... must get this monitor checked - my heart rate has dropped by 10 beats per minute in the last 2 weeks????

I have to confess though that by end of the 20 minutes, my ankles were starting to complain.a little and  were refusing to bend during the last 15 minute jog but with some serious stretches and now sitting with my feet in my foot spa with iced water in, I feel fine again.  

I've enjoyed this week and can't believe that we are already nearly at the end of week 2.   I have two whole days of rest now until my long run on Sunday so I am going to try and keep away from they gym, perhaps do a gentle cycle ride on Saturday so that I am full recovered and ready for the next challenge.

In the meantime, I'm going out tonight so I am going to follow DT's example and get some guinness down me ....the girlie kind with blackcurrant in and I'll only have 2 half pints maximum but I think I deserve it! 

Will do my nutrition report for Tess either later or tomorrow, I'm off to get my glad rags on now and see if anyone recognises me in the pub, now that my picture is in the national press! 

31/07/2008 at 21:13

Enjoy your night out KGL!

By the way, having now done both the 'normal' tempo run and the alternating one I'd say it's more difficult technically to do the alternating session. It really forces you to think about your pace all of the time. However I was more physically tired after the 'normal' tempo run. The weather may have played a part in that though, it was much nicer tonight with a little drizzle, even if it was still quite warm.

31/07/2008 at 21:50

Great! Go and have a good time you celeb!

I have a typical Monday and Wednesday to work with, so perhaps a weekend nutrition day would give me a good general idea. Ensure you rehydrate effectively tomorrow morning!


01/08/2008 at 01:25

On paper it looks too quick, but you are making such progress at this rate you will be up with Jason!

 If you were comfortable then fine and your heart rate shows you probably weren't doing it too fast,.

and this might be your half marathon pace!

The idea of running at approx half marathon pace is not to build up any lactate and I think you probably just about managed it though on these sessions you need to run fast relaxed and not flat out, or anywhere near.

Great work. well done.

You certainly desreve a Guiness or two. Enjoy the rest and stock up on carbs (and Lucozade) for Sunday

01/08/2008 at 06:26

Thanks Steve - I was comfortable at that pace - wouldn't have been able to maintain it for 20 minutes if I was anywhere near flat out and apart from my ankles stiffening I could have gone on but I think that is more to do with the fact that I have trained everyday since last Saturday so they are ready for a break........   apart from sore heels though, no aches or pain today.... so far.....

I'll slow it down next week but I have to say it felt good to be able to run comfortably at a reasonable speed - legs felt as though they had more spring and power in them,

Edited: 01/08/2008 at 06:37
01/08/2008 at 06:34

Here's my nutrition for yesterday:

Porridge with honey - I had this the previous evening at about 11.00 pm because I was hungry

hence -  still full of porridge so no substantial breakfast -

6.00 am   3 rich tea biscuits and cup of tea

8.15 Banana plus 500 ml hydroactive

10.00 am - 11 olives, handful of seeds, cup of tea

12.00 pm - Turkey salad baguette -  I've been told that Turkey is a really good recoery protein and they are taking loads of it to Bejing to feed the British Athletes...??, Muller Fruit Corner Yoghurt, except I had the one with the chocolate balls in it!  Figured the fruit is just syrup! 

1.30 pm - finish 500 ml water from am.

2.00 pm - tea

3.00 pm - 500 ml hydrate

3.15 - Tea

Run with body fuel

7.30 pm Vegetable samosa with green salad, home made potato salad and coleslaw as oher day..  (ooop, no protein and forgot to have my recovery drink)

9.30 pm - 1 pint of guinness and picked at a few communal chips

11.30 pm - recovery drink - bit late but better late than never!

Off to Shurgborough Hall (in Stafford Bryan!) this evening.   Picnic in the park kind of thing with live music.    2 consecutive nights out ?   My goodness, I know how to live it up don't i!!      Think it's possible that I might be partaking a little more than two glasses of guinness - hope I can stay awake and mobile for it!    Have a good day all.....

Edited: 01/08/2008 at 06:42
01/08/2008 at 06:54
Steve - how do you know what your lactate threshold is and therefore how fast to run on tempo runs? 
01/08/2008 at 10:07

Well, well well.

 And here you are! Just been reading the last 6 or so pages and things are going great for you arent they? Love the vids by the way, you are looking so fit and healthy.

Keep going lass, you can definitely do this!

01/08/2008 at 22:27

Lactate threshold varies from runner to runner but its basically a pace you could just about manage for 10 miles.

If you go much faster than that, you start to build up lactate and invariably slow down.

02/08/2008 at 08:41

Going really well Tracy. I think RW should give you your own forum after all this, as it has been great reading your training. When the D.T. gets over the finish line at the GNR it will be down to all the invaluable info you have sent through about achilles. The vid was good and I get the idea about leg strength some thing I thought I had from biking but as it is proving running is a different ball game.

02/08/2008 at 12:05
Glad to be of help DT and I am very flattered by your comments, .   Glad you like the vids, there might be some more along soon.....         However, your success won't be because of anything  I or anyone else has done  - it will be down to your own hard work, drive and determination and you seem to have plenty of that!    Hope the heel is improving!
02/08/2008 at 12:12

Hi Tracy

Thanks for all your help with the picture downloading, I think I've got it sussed and will try some filming over the week-end.  As you say if I can't manage it I'm sure my 15 year old daughter can.

Enjoying catching up with your training, you are really focused and improving so quickly.

Hope you enjoyed your picnic in the park, do you ever feel tired, all I could manage last night was a sit down on the sofa watching mindless TV.  

02/08/2008 at 12:54

Yes I am  tired at the moment - look at the time and I'm still in bed!!!     Getting up now though before I get bed sores!!   I've spent the last two weeks watching mindless telly so it was good to get out and forget about nutrition and running for a few hours! 

Might go for a gentle bike ride this afternoon to get some air in my lungs ....and get some early nights next week instead of sitting up til all hours readng other people's blogs!!   

02/08/2008 at 17:35

I'm hearing that Tracy! It's infectious this forum/blog watching. I've been working into the early hours all last week and the week before with a project I'm doing... it's killing me going to bed at 2am and getting up at 7am!!

Well done too on the running... I think you are doing superb and the results are proof that your hard work is paying dividends. My core workout has slipped the last couple of days... must try harder

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