Wednesday session 9/10/2002

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WildWill    pirate
09/10/2002 at 07:36
Morning all

What : 1500m swim
Why : Taking it easy for a couple of weeks until the base training at start of new cycle in November

Last Rest Day : Saturday
Last Hard Day: Sunday

09/10/2002 at 09:29
very jolly.

What 1K swim. Don't know if it all "counts" since I spent 250m of it doing exercises suggested by WW. Discovered I go nowhere using legs alone, flutter kick. I thought kicking ought to be straightforward. Apparently not. Arms alone is a treat. Catch-up, again, frustrating.

Fitted in an unplanned top speed 5K yesterday evening. The front bike light turned out to be u/s, had twenty minutes to get across the city (in jeans and trainers) to meet up with the Mr. Wasn't very late! (But very sweaty and of beetroot complexion.) Therefore stiff this morning.
09/10/2002 at 09:38
Golf yesterday (Don't ask)
today Tempo run 5-6 miles
09/10/2002 at 09:56
seem to have survived yesterday's session without immediate consequences, so...

what: ~5 miles easy (i.e. keep HR low 140s assuming relaxed) - should be about 35 mins
why: taper for Sunday 10K

last hard day: Tue
last rest day: Thu
09/10/2002 at 10:10
What: Bodypump tonight, but hope to fit in a little run (maybe a 5K with the stopwatch switched on) sometime as well.
Why: Wednesday is weightlifting night and my legs are not content with yesterday's 7-8 miles and want another road run. Maybe that's because the sun is shining.
Last rest day: Monday.
Last hard day: Yesterday was moderately hard.
09/10/2002 at 10:11
Tuesday night fartlek session is turning into a real toughie as it is now 3 long (1.25-1.5 mile) hard efforts inserted into a 9-and-a-bit mile run. Feeling it a bit today and as I planning to race on Sunday....

What: rest day
Why: see above
Last hard run: see above
Last rest day: see above
09/10/2002 at 10:58
What - 4M steady - as a loosener
why - still stiff from Monday nights hill reps after Sundays long (yes I know I shouldn't but when work gets in the way what else can you do?)
last hard - Monday
last rest - Tuesday
09/10/2002 at 11:02
Morning campers,

What : mid week 'steady run' so about an hour (7-8 miles)
Why : mid week run
Last hard : yesterday
Last rest : Friday
09/10/2002 at 11:12
Morning everyone

What: nothing
Why: having a very easy week as I've been feeling very tired recently
Last hard day: Saturday
Last easy day: yesterday

Plans this week are to do 30 - 40 minute easy runs + 8 x 400's at 5k pace ( pretty slow for a 400! )

Theoretically my lactic threshold should be at an all time high on Sunday for the 10k as I've been intensely focussing on this area for the past 6 weeks.

It will be very interesting to see what happens on Sunday.
09/10/2002 at 11:13
Did 6/7 mile run last night.
I am doing a 10km on Sunday so what should I do the rest of this week?
09/10/2002 at 11:18
WickedW, depends what you've done for the rest of the week and how important the race is.

If it's important then I would probably rest today and Friday. Thursday - 40 minutes easy run with 5 or 6 400m efforts at 10k race pace. Saturday - 30 minute easy, just to loosen up.

Where's your 10race
09/10/2002 at 11:33
WW, you're so well trained that you can probably take a 10K race in your stride without breaking your normal running pattern. Maybe just have a slightly easier day than usual on Saturday?

If you want an excuse to rest, I read somewhere that you should taper one day for each mile of the race. Hmmm....
WildWill    pirate
09/10/2002 at 11:40
V-rap - does that meen you get half a year off before an Ultra?
09/10/2002 at 11:53
Quite, WW. It's one of those glib pieces of "expert" advice about which one ought to be VERY sceptical!

I suspect that in real life tapering only makes a difference in races of over 20 miles, and that even then the difference is marginal for most of us as well-trained legs are quite good at repairing minor damage and restocking glycogen. The recovery afterwards is probably more important (although the "one day per mile" can be tested to the point of ridiculousness there as well).
09/10/2002 at 12:18
Hi all,

Went out for my first club run yesterday. It was OK if a little busy. Must have been over 50 out, don't know what happened to the pedestrians who were trying to walk along the pavement at the same time. I have been assured that is quietens down in the next few weeks. Ended up doing a 6 and a half mile route in 42:30, so certainly not slow, and I was trying to take it easy at the back of the group. Today my knee is really stiff, which is not good with marathon 11 days away.

What: Rest
Why: Knee sore + taper
Last hard run: Yesterday
Last rest: Today

09/10/2002 at 12:23
Drew I'm doing the City of Liverpool 10km, and I would like to do a better time than my last 10km, 75mins, training up to now:
20 mins rowing
10 mins multi trainer
15 min hill programme treadmill
10 min slow cool down
6/7 mile hilly run
09/10/2002 at 13:17
What : just done a 4.75 mile on treadmill - going back tonight to do another 6 miles
Why : did nothing yesterday
Last hard day : Saturday
Last rest day : yesterday
09/10/2002 at 14:02
What: 4 miles easy-steady
Why: Aborted last night's planned 3 miler because I was late home after stopping off at the supermarket. Still, I probably should still be taking it easy.

Good luck on Sunday Drew. Do you have a target?
09/10/2002 at 14:23
Hi all. Good 5 miler with the club last night and am planning to do a 10K on sunday so am getting right back into it now.

What: nothing
Why: rest after quite a fast and hilly run yesterday
Last rest day: Monday
Last hard day yesterday
09/10/2002 at 14:38
Road Runner,
we're both in Notts, do you by chance run with Notts AC? If so do we know each other??

Is the 10K you're planning on at Merrill College? If so I'll see you there.
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