Up at 5:20am, down to the local racing (horse) track by 5:50am. There is an ambulance outer-ring of 1.4K which is good for speed work. Warm up one lap. Completed 6 x 2K @ 4:33/K. Ran a few short hill reps (20s each), then ran some stairs (around 40 steps). Cool down 2K. Stretch. Completed by 7:50am. Breakfast of big bowl of porridge. Wonderful shower. Work.
Weather: 22 degrees, drizzle. But happy completed this tough workout!
RicF - not quite sure what you mean by "just a competitor who used running as 'the means." Running to me is for health, enjoyment, self-esteem, challenges. When training for races not all training is equally enjoyable but there are definitely runs which are great, and others which are crappy.
Aging is inevitable - yes. But continuing to run is definitely good, I think! My problem is how to accept that I can no longer run to the standard I was - and yes, accepting that. I will just have to take baby-steps to do this....to be happy where I am now...
Anaemia - will check on this
AT - improving but taking a long time...could be the key....
I have run for around 9 years, but only around 3 years competitively. Over the last 2-3 years I have consistently been on the podium at local races (Hong Kong)from 10K - HM , for my age group. Never the champion, but within the top 5 finishers.
This year I have been plagued by the dreaded Achilles Tendonitis, and this has affected my training a lot. Ran 2 races so far this season, a 10K in which I was the 3rd female to cross the line - yipppeee (albeit slightly slower than last year), and then a HM which was torture to finish (10 mins over last years' time).
I have several upcoming races and need to adapt my mindset to finish well, but not on the podium and to lower my expectations. Apart from AT, age is not on my side as I am turning 48 soon. And the demons saying "this is hard," "stop," "what are you doing," "slow down!" are shouting loudly.
Though I train consistently and similar mileage over the last few years, there has been a marked decline in my performance and my 'feel' during races.
Anyone experiencing similar declines? How should I address this? Should I just lower my targets? Or hit the demons on their heads and refocus? Will my body still work? I want the challenges and the trophies, but they races just seem so hard now, and the demons in my head are winning....argh!!!
It would be great to share stories on this......next race on Sunday, a 10K which I have been on podium for 4x. Pressure on this year.....! Will I perform? Is it important?
Yes, tough coach. Yes, I pay him. And yes, don't agree with all that he suggests. Perhaps I should communicate better with him - I only achieved a 1s PB on my 10K Y-o-Y, so that is not really an improvement!
Juggler, I like what you said - I have always intended to do hill reps, but never got round to it. I suppose I could make my long runs longer too - It is very hilly here in HK and around where I live, save for one 4K flat route, which I do a few loops if I want flat running - dead boring though!
Pretty hot training here - 29 degrees and 80% humidity - enough to toughen anyone up eh! I ran a 2 x4K fast run this morning, and boy, found it hard. Count yourselves lucky in the UK to have a temperate climate!
I am in my late 40s, and have a HM PB of 1hr 42 mins on a hilly route. I want to target sub 1hr 40 mins on a similarly hilly route just after Christmas. My on-line coach said I needed to ramp my current off-season training of some 50K/week to around 70K "2-3 weeks" in the run up to the race. He also said that Xmas was a key training time (this would be around 2 weeks prior to the race) - and I was planning a family get-away - would this affect my chances of a good run??!
70K does seem rather a lot - I don't think I have ever run that much in a week, and not sure if it is necessary. I would think long tempos and interval training, and decent long runs of 18-20K are sufficient. Grateful for any ideas.
I am happy to train 5x week including as program something like this:
Sunday long run (16-20k)/ Monday recovery run (6K) / Tuesday mid-pace mid-distance run (12K) / Thursday speed work and some even paced run (total 14K) / Saturday mid-pace hilly run (7-8K)
Plus some pilates and strength work...otherwise running would pretty much take up to much time, family won't be pleased!