Stormin run the other day WJH, well done, sounds like there is a bit more to come as well if the course was long. As for HM, sounds like you have your sensible head on re: targets. If you say your endurance is good right now and your speed is good from recent 5k PB, I would look to bridge the two with threshold work (10m – HM pace). Traditional tempos are great for this IMO, 4m at 10m pace, 5m a bit faster than target HMP or 10k at target HMP are great sessions and will tell you if your target is realistic.
Fingers crossed for the calf velloo, I never take money on runs, probably should, but I live in the sticks so there are no busses!
Mr V – what Alehouse says, unstructured fartlek, mostly stride efforts with a few slightly longer efforts (say a minute) interspersed to get the HR up a bit, but not too many. I’ve done 10k 10m and 5m 10m on consecutive weekends and have done very well both times but have kept the mileage and quality light between the two. If you get it right, you should be bang on for the GNR, I found the first race sets you up for the second very well.
DT, I am sure the bike will help maintain aerobic fitness, not sure about running specific muscular fitness. Maybe step machine or a Nordic ski type machine might be better? Hopefully you can get back to doing easy running soon, if you can do harder efforts on the machines for safety.
After a horrid run on Tuesday I had better runs on Wednesday and Thursday, rest today, still have the cold/sore throat but its much better, should be ok for Sunday. Problem is a family trip to a Zoo/Theme park tomorrow, so a day on my feet, hardly ideal the day before a target race. Luckily the race isn’t until 2pm on Sunday so I should have time to get my feet up.
Looks like some good running WJH, though I don’t approve of you finishing a mile race not gasping on the ground
DT – getting there in one piece is more important than cramming at this stage, tick-over workouts are the order of the day I would think.
Good workout Mr V. Regardless of exact paces as long as you ran roughly HM pace and picked the pace up, it will have had a positive training impact. Good work. I might nick that session. If you were concerned with hitting the paces as prescribed, then 2 x 15 mins with a short jog recovery between might make it doable.
8miles for me last night, it was a real struggle, breathing poor due to sore throat/cold combo and just felt leggy the whole way. I don’t feel ill at all, completely fine sat here now, probably just one of those runs, hope things pick up for the weekend!
Josh – just the way it worked out, by the time I was in top shape I missed most of the good 5k’s earlier this Summer and I am missing a good 5k next week due to my wedding anniversary, parkrun doesn’t count as official PBs so not going to target one of those. I have a list of good 5k races I will target again next year, I feel like I have a good idea what it takes to run a good 5k now, so just a case of putting into practice. As for my best distance, it’s a toss-up between 10k & 10mile.
I always thought it was tougher to hit Max HR on a bike compared to running, might be that your Max is higher than 207. But if we take 207 as your max you might want to get your easy runs into the 150s and further down the line once you start adding in proper quality workouts then look to get easy runs into the 140s. This should be easier than it seems now as you will be fitter then.
DT, sounds a great weekend. You seemed to be in good shape with those tempo runs you were banging in before, so I assume you are PB hunting?
That sounds like an excellent session Mr V, go for it, in a group 5k pace might be possible.
Josh, focus has been 5 to 10k for the last couple of months, although I only had one 5k race. 10k this Sunday then holiday and then more 10ks in Oct-Nov. Good to see progress, keep it going. What’s your max HR btw?
Mr V, good suggestion from Alehouse on fartlek, also mixed sessions like tempo run with hill reps at the end or mixed pace sessions of long reps followed by shorter fast reps and so help your body learn to handle different effort ‘zones’
Good work on the Tempo velloo. I like a progressive tempo, have used 6mile progressive tempos in the past: 3m@MP - 1m@HMP - 1m@10m - 1m@10k pace (no recovery!) Tough but prepares you for a 10k race very well. No time for me to use it before next Sunday but I will use it in lead up to some of the Autumn 10ks I plan on running.
Best part of 9 miles with 4.5m @ 5:50-51/mi tempo on Saturday and 14m @ 7:37/mi yesterday to bring up 60 miles for the week. Easy week now, tapering down for Sunday. Full of cold, hope I can shift it for the weekend.
What races do folks have lined up? I know Mr V has a 10 miler and GNR coming up, anyone got anything else coming up?
Hard lines Mr V, I’m starting to think it’s worth committing early in shorter races, i.e. Races up to and including 5k. Be prepared to run a little harder than intended early on to stay in the race, within reason of course, not advocating running a 5 minute mile when you are aiming at 5:35. It worked for me at the 5k last week, I just went with the pace when it felt a little too hard and managed to hold on for a PB with only a little slowing down. About 6 weeks ago I ran a track 5,000m and I let some runners get away from me and couldn’t reel them in and probably lost some time as a result. Track race tactics are a little different from the road but the broad principle is the same IMO. I think with 10k and above, it’s more important to get into the correct pace and rhythm early on and leave the racing for later on when others are blowing up.