Latest posts by LouiseG

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Simple Training Forumla, would it work?

Posted: 19/10/2014 at 16:09

JJ, I'd say don't run for two days; maybe just a core session in the gym, run again Wednesday, Friday, Sunday.  If you still feel heavy on Wednesday or Friday shorten to 5k.  Don't want injuries creeping in.

LSR pace looked spot on though.

Simple Training Forumla, would it work?

Posted: 18/10/2014 at 08:48

JJ, not every run feels easy, but if you are on an 'easy' run and it's feeling too hard, drop the pace.  The only ones you have to push at the moment are the tempo sections.

Two more weeks following this pattern, then a bit of a taper to get your legs fresh for 8 November  

Simple Training Forumla, would it work?

Posted: 17/10/2014 at 09:19

JJ, it looks fine - how's the knee feeling?

nd are you doing any core / strength work?  - you do need to keep that up too, as we push out the distance next month you'll start needing to draw on this.

Simple Training Forumla, would it work?

Posted: 12/10/2014 at 15:30

JJ, don't worry about the LSR pace - it should feel comfortable.  The only run you really need to worry about pace on is the tempo section of the tempo run.  We are just laying foundations, it will come back don't worry.

Simple Training Forumla, would it work?

Posted: 11/10/2014 at 08:40

JJ, your splits show you were too fast for kilometres 2-4, so relax - you weren't struggling at easy pace you were tearing along .  Kilometres 5-7 were in the correct range.....

Simple Training Forumla, would it work?

Posted: 10/10/2014 at 17:07

Well dog bites and tetanus certainly liven things up!

The antibiotics might have a bit of an impact, it'll tend to show up in your heart rate if it does.


Simple Training Forumla, would it work?

Posted: 05/10/2014 at 09:42

JJ, I managed 14k this morning so I am very pleased

It would be great to meet - crazy busy at work for the next 2-3 weeks but after that should calm down.  I do believe you owe me a large glass of red wine anyway

Simple Training Forumla, would it work?

Posted: 04/10/2014 at 10:12

JJ, yes a little too fast - it ended up faster overall than your tempo run actually.  Bo worries, I'm sure you'll enjoy your tempo run.

I felt quite good Wednesday morning, but then yesterday had a bit of a cold so I rested yesterday.  Also intending a LSR tomorrow if the cold clears up ok.

I wondered when you'd notice I was in Manchester for a few of my runs .  I'm based there 2-4 days a week now for work.

Simple Training Forumla, would it work?

Posted: 28/09/2014 at 12:16

Hi there JJ, I presume you've been out and about today...

New training paces -

LSR - 6:30 - 7:00

Easy 6:20 - 6:45

Tempo 5:45 - 5:55

We only have 5 weeks to the first event.  I'd suggest you do that one as a reasonably tough training run and don't try to break any records.  Unfortunately, the same is true for 12 November and the two are really close together so no heroics please .

The real target is the marathon, to be followed by an amazing 10k PB next May.

For the next 4 weeks keep the LSR between 14 - 16k.  6-8k tempo and a nice 45 - 60 minute easy.  Are you going up to 4 times a week or sticking with cycling one day?  I think it would be a good idea to do that until after the November races, then we'll start to extend distances on the LSR.  If you decide to add one more run in weekly do it as 30 minutes recovery at 7:15 plus.


Simple Training Forumla, would it work?

Posted: 20/09/2014 at 22:14

OK JJ, give me a couple of days.  Just do the LSR nice and slow, 15k is perfect.

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