Simon Coaching - velloo

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31/03/2014 at 18:44

Fair enough Iron, I am sure with practice it would be fine and no doubt very good training for Triathletes but for a runner who occasionally cycles (me and maybe Velloo from what she has said) I stand by my point that it is a less than optimal way to prepare for a race.

01/04/2014 at 14:41

Bad luck with being sick, velloo, but as you mention a rest can sometimes do good.

This week's main run was going to be a tough interval session, but given the recent ilness I've swapped it for:

2m warm up; 3 x 1 mile @ LT with 1' recovery; 1m easy

That should be enough to wake up the legs up after a bit of a rest, but not too taxing.

8 min/mile seems very very slow for an elite runner. Agree that easy running should just be easy though. It's important to distinguish between aerobic running and easy running and think about attributes other than pace. E.g. a short run with strides with averaged 7min/mile could be much easier than a long run at 8min/mile.

Cycling always leaves me with jelly legs, but then I hardly ever do it. I feel pretty good after a swim though.

01/04/2014 at 20:13

I always feel really hungry after a swim.

That must be my quota of colds done for the year now, it's my OH's fault. He was working with a load of infectious children. 

Those 8min miles are done on hills though and just buffer some brutal sessions like that 25mile progressive run 

06/04/2014 at 20:29

10k race today, wasn't holding out any great hopes for it due to getting over a cold. It's was a flat, ugly course, which suits me as I really need to concentrate to stop my pace slipping. The start was quite crowded but as it was chipped I didn't push my way to the front, it usually attracts a quality field so lining up against 30min guys wasn't an option! First mile felt ok tried to keep the pace down but then I saw the woman who beat me at the 5m race and decided to over-take her, so the first mile was 6.12 a bit too fast. Next mile still feeling ok but midway through we turned into the wind for the next 3 miles, it was a brutal, energy sapping slog, it also rained, and was surprisingly warm. I was monitoring my pace a lot and couldn't stop it slipping 6.22, 6.27,6.31, then we turned and bang! 6.02 wind at my back, oh no we turned again and back into the wind 6.21, turned onto the track for the last little sprint and a new PB. 39.15 on the chip, and 39.23 on the gun. The woman 1 second ahead of me won the vet prize but my chip time was 4 secs faster so maybe I should move up the field at the start. 2nd Vet and masters team prize. Very pleased with that.

06/04/2014 at 21:38

An excellent result, velloo. Sounds like really tough conditions, so to get a PB is really good going.

Shame about the gun/chip thing. Were you actually racing this woman in the home straight or did you realise afterwards?

I've been putting the finishing touches to your schedule leading up to the next big 10k on the 10th May. I'll post the main sessions on here tomorrow (the thread may be more interesting for others to follow if it's clear what you're up to), but for now the main changes are:

* fewer interval sessions. There'll be a couple of top-up sessions in there, but most of that work is done now

* continue to build on the longish steady/Sub-LT runs

* slightly higher mileage

* some short hill sessions (up and downhill)

* and most importantly, more stuff at threshold pace and 10k pace

It'll be a tough 4-5 weeks. I think this phase will make the biggest difference in your 10k fitness. The work up until now has been more preparatory, so even more pleased that you're PB-ing. Well done again.

06/04/2014 at 21:49

Excellent work at the 10k velloo, a PB at this stage is excellent going! Looking forward to seeing how the schedule pans out with 10k specific work coming up.

06/04/2014 at 22:06

Thanks TR, it went much better than I expected.

Simon I was racing her once I hit the track, another 100m, a strong gust of wind to my back and I might've caught her! But I didn't realise our ages/times until after the race, she wasn't someone I recognised.

08/04/2014 at 20:34

So, with a 10 mile race coming up this Sunday, there's nothing too demanding this week. Just some easy miling with one LT session:

3m progressive WU; 2m @ LT; 1 minute recovery; 1m @ LT; 1m easy

After Sunday's race, early next week will be easy running to recover, with a tougher run at higher aerobic pace on Thursday:

2 easy; 1 steady; 7 @ Sub-LT; 1 easy

The idea of these sessions is to push the aerobic engine in a way I feel that slower easy-paced runs don't.

Then at the weekend we have our first hill session. This will 3-4 reps of:

15" up steep hill @ 90-95% effort. Triple extension of ankle, knee and hip when pushing off and driving forwards. Use arms for extra power. 2' walk recovery between reps

10" fast downhill striding on gradual decline. The key is to stay relaxed and really get the legs turning over. Take 30 or so metres to build up speed before the main effort and give yourself room to slow down. Should be done @ 95-100% effort

The main goal of these sessions is to improve top-end speed. The uphill runs develop power and the downhill running improves turnover.

Once a few of these are in the bag, some longer hill sessions will probably be beneficial

Edited: 08/04/2014 at 20:35
08/04/2014 at 20:59

Well done on the pb Velloo. Hopefully you'll tell me some off that has to be attributed the the p and d base from last Autumn?!!

09/04/2014 at 08:07

Thanks Simon, by triple extension is that locking out my back leg and powering through it? 

DT19 P&D certainly laid down an excellent base from which to work on, you'll be flying . Actually I'm still very uncertain about the effects of marathon training on other distances and post-mara training. I sort of want to run London next year but not at the expense of the rest of that summer's road season. 

09/04/2014 at 10:05

DT, the guy I was coaching for the Brighton marathon found that he actually slowed over 5k during training and was quite concerned.
However, he did start to pick up a bit during taper and then got a 14 minute PB in the marathon. So I think it's worth remembering what you're training for.
Were it not for velloo's marathon base I would probably be prescribing slightly higher mileage now.

One thing that we've been able to get away with neglecting a little up to now is the longer easy runs, but there are a couple of top-up longish runs over the next few weeks including 13 miles this weekend.
velloo, yep triple refers to ensuring that the hips, knees and ankles are all extended fully as you push off. This diagram is a good illustration (although this is explaining hill bounding I think so ignore the arms and green arrows). It really helps if you do it on a steeper hill.

14/04/2014 at 21:51

Sunday was a lovely day, light breeze, sunny, almost warm but that was London and I was racing in the arse end of S Lanarkshire where it was cold, wet and bloody windy. This 10 mile race always attracts a fast field as it's a championship race for various organisations and is usually on a flat course but this year the route was changed to a horrible hilly route. The race started off on the track then climbed for two miles so I kept my pace easy, miles 3 to 4 were lumpy but I felt my pace was ok, then we turned round. I was smacked in the face by hard cold rain and a brutal headwind I really wanted to quit but I was in the middle of no-where and walking would've been just as bad but taken longer. I tried to find a big person to run behind but had to settle for running alongside a skinny guy and we pulled each other along. Not a PB but one of the most unpleasant races I've done recently. To make things worse I felt so unwell afterwards that I couldn't eat, and my stomach is still in turmoil today. My FB pace is full of smiling club mates sunning themselves after the VLM, I feel like the dour faced grump of running! 


Today at 09:37

Well, it sounds like you did pretty well. It also sounds more like a cross country race. During your next 10k (which will be flat, fast and ideal weather conditions, of course..) you can think back to that.

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