Will review and complete the spreadsheet asap, probably early Tuesday am due to not having managed to buy a decent version of Excel at home yet (poor I know)
Have an easy 12miler to get thinking of my key aims for this year...proper ones outside of my loose "improve all times" historical approach.
Trying to quantify the sessions from my past schedule, I'd say only the efforts sessions have come close, but a mixture of the sessions not being long or focused enough, and running them by feel rather than to times has reduced their effectiveness.
In terms of the whole plan the 50 would generally have panned out as this...bit waffly I'm afraid...
Lunchtime 4-4.5milers (Mon to Fri) what I would have called medium effort previously, circa 6:30 to 6:45 average pace if on the flat . If steep hills involved, the first half would perhaps be 2miles in 16-17mins, a steady mile of sub6:30 including a downhill, and then a fast finishing last mile, sub 6:15. Often the last couple of hundred metres don ewith a sprint.
Mon and Wed Evenings 5-6miler 2miles slow, circa 8:30min miling but due largely to steep woody hills, then a couple of flat miles, pace raised to 6:45, downhill mile 6:20, and last faster mile, probably around the same, 620
Tuesday 1mile warm up and 1 mile warm down, generally hills efforts, 3-4miles in total. Short hills being as short as 20metres, longer hills being as long as 400m. Hard to quantify as the sessions are planned by the club guy running them, but are so different each week it's hard to give an exact picture.
For the short hills, these were generally sprinting pace, and for the 400m longer hills, probably 5k effort, but obviously not pace as up a steepish hill.
These sessions have now ended and from Tue 13th the sessions will be 5k minded intervals. I requested that these be longer in length last year as we'd be doing loads of 100metres that didn't benefit much. Therefore, probably these will involve reps from 200 up to 1k. But probably no more than 3 if 1ks. Of course done at a pace much higher than 5k for the 1k, down to an outright sprint for the 200m. Main problem with these sessions is that they're to cater for an ability range of me...guys a fair bit slower, and others very much slower...so even if I do a few extras it probably doesn't suit me in a way it would against better runners.
Thursday, if hills similar to Tuesday. Otherwise could be a 9.5/10miler although I didn't do many of these.
If a 9.5miler, basically the first mile would be a warm up, at say 730ish pace, quickly settling to 7min miling throughout, and perhaps a 630 thrown in at the end. Then a lap of a 400metre field to warm down ( as well as making the distance up to 10m)
Sat was previously a rest and Sun was an easy (in my previous understanding of the word) 4-5 to make up the week's 50, starting slow up through wooded hills, down a sharp hill and a steaming last mile.
The first mile has clocked as slow as 9 1/2mins if the steepest route, and the last mile, while not religiously timed by any means probably touched as quick as 6min miling.
Hope this gives a bit of an indication. As you can tell, proper quality and planning has been largely missing and the only structure has been the total per week, although not a religious 50miles a week and 2 runs a day in the week.
Edited: 04/04/2010 at 21:10
