LouiseG


Latest posts by LouiseG

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Jenga's Training Plan

Posted: Yesterday at 14:01

JJ, next week -

interval session is slightly shortened, with 1.5 + 1500m x 4 with 200m walk/jog 1.5 cool off (total of around 10k)

easy 8k

LSR 12k

Don't overcook the paces

 

Jenga's Training Plan

Posted: 22/08/2015 at 09:45

JJ - next week's 'hard' session is hills - you know what to do

plus an easy run 10k, and LSR is 16k.  After that a bit of a taper up to race day.

How are your feet feeling - I see on another thread some advice to exercise the feet - very good idea.  Some options are -

picking things up with your toes (marbles sort of thing?)

walking backwards and forwards on your heels, ditto on your toes

ankle rotations are also good, and 'writing' your name with your toes

- and keep up the tennis / golf ball massage and calf massage.  Calf and underfoot often linked because the tendons attach in the foot.

 

 

Jenga's Training Plan

Posted: 21/08/2015 at 19:51

JJ, that's about the state you should be in right now, if not we are not pushing you.  Have to just monitor, it's a fine line

 

Jenga's Training Plan

Posted: 15/08/2015 at 16:04

JJ, you'll be fine. 

This week  -

 Intervals - 1.5 warm up, 5x1500m plus 200m walk / jog + 1.5 cool down (11.5 total).  The 1500m should be at 5:15 pace.

10k easy

18k LSR

Jenga's Training Plan

Posted: 14/08/2015 at 10:49

JJ - the under-arch aches - use a tennis ball and roll it around on the floor with your feet to massage the undersoles.  Also, more calf stretching will help.

Jenga's Training Plan

Posted: 07/08/2015 at 08:17

JJ, sorry, was swamped this week at work.

Yes do last week's interval session and 18k LSR.

Then next week you have 10k easy, Hills (12x up hard down easy, total should be around 11-12k), then 16k LSR

Jenga's Training Plan

Posted: 23/07/2015 at 09:21

JJ, don't know where I go the idea you were going to Spain; probably because I am going next month for a few days 

So next week would be

10k easy

1 session of long intervals - 1.5k warm up, then 6 x 1300m at 5:10 pace with 200m walk/jog,  1.5k cool off (12k total)

LSR 16k

For the long intervals session, make a judgement call - if you are in a nice hilly place (Wales ) then maybe do another hill session instead?  Hills are great in so many ways, might be a good idea to take advantage of the opportunity.

 

Jenga's Training Plan

Posted: 19/07/2015 at 15:50

JJ, where in Spain will you be?  Hilly or flat, country or city?

I could see you were struggling a bit - that's where heart monitors are so useful.

Jenga's Training Plan

Posted: 18/07/2015 at 10:16

JJ, that was absolutely spot on.  Heart rate hit target every time too.  8 weeks time you will be able to jog the break instead of walking .

Next week -

10k easy

Hills - 1.5 warm up, 8 x up hard down easy, 1.5 cool off - works out about 9k

LSR 18k

 

 

Jenga's Training Plan

Posted: 16/07/2015 at 17:23

JJ - here they are -  

Recovery   6:41-7:10

LSR   6:03-6:51

Easy   6:01-6:36

Tempo   5:20- 5:30

Might be a stretch, if you can't hit them this week they are targets towards the end of the 8 week cycle so don't worry too much.  Your 8k easy was comfortably in the right range though.

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