Had to drive back to somerset last night making it a lovely 16 hour day and no time to run. Missus had a non serious car accident but it was her first ever and was quite shaken up. Acxtual damage to the car was miniscule and most of it rubbed off with my thumb! Just a little scrape. Meant I didn;t get to run though, dammit!
Tommy - I am not fussed either way Though our old ED was a bit OCD about that stuff...
I've just realized most of my post got cut off thanks to me putting a less than symbol. Doubt it was anything too profound!
DT - I'm of the opinion that quality sessions can only improve you unless you do too many. But then again maybe laying off them and letting the legs recharge a bit may provide greater benefit. Like lou, i have no experience to vouch for effectiveness!
Ha - You can all slag off parkrun all you like as long as you don't mind me arguing the point and evangelising about it in an attempt to change your minds
DT and Mace - Maybe you are right - perhaps if I backed off my easy runs and dropped my steadies for easys I may have more int he tank for my sessions? I just figure one way of getting used to running faster is by running faster?
Interesting thoughts on pacing zones though. I'd agree that Recovery
Skinny and DT19 - This is a typical training week at the moment. Its not massively focussed on anything specific as although I am racing a 10k in December I'm really ticking over with general training until i start my P&D program 2nd week of december.
It doesn't apply this week though. I work in Birmingham 2 days a week, usually Monday and Tuesday, though this week its Thursday and Friday.
Sunday: 12-15m Long Run Monday: 5-6m Easy run Tuesday: Club Run/Steady Run 6-8 miles (Depending where I'm working) Wednesday: Easy/Steady Run 6-8 miles(Depends what I did on Tuesday - Club runs tend to be stop start so I class them as Easy) Thursday: 5k Intervals with a group (Session alternates each week, but ranges from 12x400s to 5x1k, with a mile easy either side of the session) Friday: Rest Saturday: parkrun or Tempo Intervals (This week its 3 x 15mins @ Threshold, 4 min jog recoveries with a mile easy either side tow arm up and cool down, which normally brings me in at about 9 miles)
I know I shouldn't really do My Tempo/LSR back to back, and in a perfect world I'd do the Tempo on a Thursday (And I do when my work schedule allows)
My training paces I take directly from McMillan to get the zones then I work within those.
Easy is 7.45 - 8.45m/m (I am making a conscious effort this month to try and make them just below 8
Long run pace is between 8 and 9. I try and aim for 8.15 if I can.
Steady is 7.30 - 7.10m/m
Tempo is 6.50 - 7.10, with them approximating threshold at 6.55
5k interval paces I try and aim for about 6.10m/m, which is just a bit quicker than my sub 20 5k target pace
If anyone wants to add me on Garmin Connect or Strava, feel free
Charlie - Cheers Its been most noticable for me in the last year. Its plateaued a bit now but want to push through to my end goal. Congrats on losing a stone though, thats still a huge weight to shift and makes running so much easier!
I've also heard good experiences with a strap for PFS, though no experience of it personally!
Weirdly Tommy, it was milder here in soemrset this morning. I had to leave to drive to Birmingham at 6am and had no ice this morning, but yesterday was a scrape fest.
I think last night's easy run was the first run where I've really felt the effects of the last training cycle. It was 6 miles in my easy pace zone, and was trying to keep it a smidge under 8m/m - which I achieved pretty effortlessly over a relatively tough route I use for benchmarking. Felt effortless and finished feeling very refreshed. 7 steady miles (Around 7.20m/m) which will be a bit more of a test!