Last christmas eve I did a tempo run with a mate, who's a much fitter, must faster runner than me, and he ruined me. didn't help that i'd got about 3 hours sleep the night before.
This xmas i'll probably run on xmas day. If there's a parkrun in one of the nearby parks that'll be perfect. My missus is a nurse and has to work this xmas day, so i'll drop her off then go for a run, then head round a mates and get battered and watch the great escape or play board games I expect. God, I love xmas
ha, sounds like a plan B2B, i'll try to find some hills nearby and give them a go.
I can manage distance ok ish, in that i've trained for 3 marathons. Well, i've run 3 marathons, but only trained for 2 of them. I don't seem to suffer much with plodding out long runs during marathon training. I'm hovering around 40 mpw at the moment.
I'd like to keep my vag weekly mileage between 40 and 45 from now til the end of the year, when I'll start a marathon training plan for an April marathon. In that time i'd like to start introducing a little speedier work. JR's suggestion of one per week sounds sensible, and in line with what I think I can handle at the moment. I'm a scientist at heart, so I'm all about "controlling the variables" ha ha.
I'm going to try to maintain 40-45 miles per week, without being too precise about it, to allow for some peaks and troughs and for personal life, but will introduce a weekly speed session. Probably start with a weekly tempo run, and then maybe after a few weeks alternate tempo run with some longer intervals. e.g. 800m repeats round tooting bec track. Something like that, just to mix it up a bit. The rest of my runs will be plods, at my "easy" pace, e.g. marathon pace +10-20%, depending how it feels. So, my week will probably have one 10-12 mile slow jog, one tempo session, and three 7.5 mile slow jogs (that's my commute distance).
Along with that i've been doing some core work and some all-over body strength, which will hopefully pay dividends in the long run (excuse the deliberate pun)
nice work slinger. hope you're pleased with that, I would be.
Grendel, you're right, it was a decent tempo run, so there's that. Nothing is wasted.
I need to build some weekly speed work into my schedule. Do you guys reckon tempo or interval training would be more worthwhile, if I'm going to start with just one session per week. After a few weeks, I'll probably introduce a second session, but I'm risk averse when it comes to injury, and conscious that suddenly dropping in 2 hard sessions a week after slowly building up the plodding miles might be asking too much too soon.
13 seconds slower than 2 weeks ago, and about 40 seconds off PB pace. I also felt absolutely terrible too, despite getting plenty of sleep this week, having a rest day on fri, not boozing for ages. had a banana when i got up and went straight there.
cant explain it, guess it's just one of those things. just couldnt get in the zone and felt like i had bricks on my back. ah well, there always next time