What: 5.55 miles am (6:30 mile avg) // 1 mile w/u + 4 miles sustained run + 1.1 miles warm down Why: Miles, speedwork Last rest: 1 week Last hard: Today
Good day today of running. Was running early today and had a not bad run. Evening session was a sustained effort of a road loop (and a little more) around a loch near me. Was going to aim for 5:30/miling but seemed to set off quite faster than this yet was comfortable enough to maintain a quicker pace, which averaged 5:13/mile overall (time was 20:51). Will be putting more of these type of sessions into my week as time goes on.
HC and others - Point taken. In honesty, while I would value an extra session (and will probably put one in every second week, or as you say, when not racing) it was probably a bit irrational considering the speed specific training that I'm doing is probably adequate. I'll see how a few more weeks go. If after continued training and racing (for which I haven't raced in a while) doesn't satisfy so much then I'll step things up to that gear in that area. I'm probably just a bit panicky at the moment as I want to start getting some of my outdated pb's in order.
Your comments have been helpful though, and at least give some idea as to what could be done in my own time. I'll definitely be doing it. Thanks.
What: 15.2 miles offroad (1:53) Why: Long run Last hard: Wed but today aswell Last rest: Weeks
Slower run today but only because it was all offroad and about 60:40 hills to flat. Quite tired near end, as nearly two hours of running for not that much mileage! Should have made me a bit stronger though.
Well only been down on the track for a few weeks, and missed last week's speed training, but so far it has gone something like this (only including the actual speed work sessions in day):
31/03/08 - 2.5 mile w/u + 10x400m (avg 65 secs, few at 63 - recovery 90 secs) + 1.5 mile warm down 02/04/08 - 1.5 mile w/u +4.7 miles sustained run (on road)+ 1.5 mile warm down (avg pace was 5:18/mile - 24:53)
07/04/08 - 2 miles warm up + 8x600m reps (1:45-1:46 avg - 200m jog rec in between) + 2 miles warm down 09/04/08 - 1 mile warm up + 4x1200m reps (3:42 - 3:45 with a 3:40 fastest - 400m jog rec after each) + 1 mile warm down
21/04/08 - 1.7 miles warm up + 10x400m reps (avg around 65 secs - 200m jog rec between) + 1.6 miles warm down 23/04/08 - 1.6 miles warm up + 5x600m reps - 200m jog rec + around 30 secs (1:40, 1:43, 1:41, 1:40, 1:43) + 1.5 mile warm down
So it's been a mixed bag lately. There's also a backlog of winter speedwork training which ended late march if that's of any use for observation.
That's an interesting approach. I had been doing frequent mile reps in the winter training not long ago, hitting around 4:50-4:55 usually for 5, with around a 1:00-1:30 rest. Club training now does not include that distance, but I would go back to it. Assuming my 5k target this year is 15:00 then I should be doing a session consisting of 4x1 mile (or 1600) at 72 secs pace? (4:48 mile). I feel that would be achievable, but a little out of what I usually did - I'd probably struggle the first time around or nearer the end, but that's not a worry. Thanks for that idea anyway.