Latest posts by LouiseG

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Simple Training Forumla, would it work?

Posted: Today at 08:02

JJ, fine with the re-shuffle of days.  On the subject of stag weekends v race day - up to you.  I'll stick with assuming this will be a PB attempt, but let me know if you decide to target something else instead, but if we stick with the current programme (ie race hard on 18 May) ideally the next attempt is 4-6 weeks later.

Simple Training Forumla, would it work?

Posted: 13/04/2014 at 16:28


yes 2 mins between each 600m repeats.  So this is a continuous session of 600m at 5:15 followed by 2mins easy x 10 then a 1k warm down.  Looks easy but isn't, by the last couple of reps.  If you have plenty in reserve you are doing it too slowly....

On the water carrying - yes 2L is a lot - but I wouldn't fill it.  Usually 500-700ml is enough for me for a longish run in warm weather.  Important to start out well hydrated though.  In fact, that's probably more important.  I like to at least carry a gel with caffeine in it because I know it definitely gives me a boost.  More than 2 = upset stomach for me though.  Jelly babies or flapjacks are a popular cheap alternative.

Don't worry about this until after 18 May though unless you are starting to struggle on the Sunday run, we have loads of practice sessions in hand.


Mudchute Support Group 3

Posted: 12/04/2014 at 09:54

And Fizz

Mudchute Support Group 3

Posted: 12/04/2014 at 09:53

SC, I will bring knives, no problem. 

Mudchute Support Group 3

Posted: 12/04/2014 at 09:43

Hello - late to the party I know - but if you are likely to be short of supporters I can be there, and it's an easy walk for me so I can bring stuff along if needed?

Simple Training Forumla, would it work?

Posted: 12/04/2014 at 08:30


Next week's plan - you'll see that your speed session is shorter intervals.  10x600m with 2minutes recovery jog in between.  ie keep moving.  The pace - use your estimated 5k race pace.  By my calculations that is 5:15 per k.  Heart monitor will be useful.

Monday  Recovery  60mins                                    

Wednesday  600m repeats.  2k warm up, 10x600m @ 5k pace / 2min recovery jog, 1k cool off

Friday  Easy  60mins                          

Sunday  LSR  16                   

On the subject of bottles & belts - a big factor is whether or not you STOP or not when you drink.  If not your bottle needs to be easily accessible and easy to drink from.  My concern with carrying bottles is that it can affect your gait.  A camelback resolves this because it sits on your back and you drink from it through a straw.  However, I think you feel the heat and it definitely is warmer running with a backpack.  So a belt with a bottle pouch might be the answer - you can always leave the bottle out if you are confident that there will be water en route.

Gels - at this stage next you are still looking at 2-3 hour runs, so while you will need some nutrition you shouldn't need to be carrying a huge amount.  A lot of gels affect the stomach (which is why you need to experiment) but you can  only eat so many without being 'disturbed' (so to speak ).  An arm band might do the job for gels only.


Simple Training Forumla, would it work?

Posted: 10/04/2014 at 09:51

Hey - don't peak too soon!  Still have a few things to do

I think there are quite a few long running threads in 'beginners' so I wouldn't worry about it.

Nice work on the mile reps btw.  Next week's Wednesday session will have a bit speed work to start the 'final approach' - and have a bit of variety.

Simple Training Forumla, would it work?

Posted: 09/04/2014 at 15:29

  all do-able 

Simple Training Forumla, would it work?

Posted: 07/04/2014 at 21:13
As long as you aren't injured do as you like!

Simple Training Forumla, would it work?

Posted: 07/04/2014 at 12:58

The 'do nothing' ban was for 6 weeks so I'm almost there now and can start slowly reloading.  Discussion with Doc - she doesn't think it's a general bone density problem, but the density scan will confirm that or not.  The fracture scan is the one that involves a radioactive injection and xrays, takes about 6 hours(!) but is the best one for knowing exactly where they are and how many, and how far along healing process is.  I'm feeling a bit chunky now myself after 5 weeks of hardly any exercise, hoping it will drop off quickly when I start working out again .


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