[menoscemo]

Originally Posted by Woddle

I was getting the car ready for it's NCT.
That tempo session shows you're on track anyway.

I see you have fast stuff next week. Will you be hitting the track on Tuesday or Thursday?

[Woddle]

Originally Posted by menoscemo

I see you have fast stuff next week. Will you be hitting the track on Tuesday or Thursday?

No I'm committed to helping with the juveniles now. I've got next weeks plan and it's only one day fast, 14-20 by 30 secs.

[menoscemo]

Sunday 6th
3.5 miles recovery. Just a Jog around the block to flush out the lactic

weekly total 7 runs 68.3 miles

Monday 7th
6.8 miles @ 8min/mile. The intention is to get all my 'easy' and long runs to down around this pace. I had to actively stop myself running slower (i have a lazy tendancy to run easy runs at recovery effort) at first but got into a nice rythm. The effort was still fairly low (144 avHR- but actually about 142 excluding the garmin spikes in the first two miles), which shows I can sustain this pace for a long long time. This is the pace I intend to go out in the Conn ultra at.

Tuesday 8th
Session: 10 x 800m @ 5k pace (2 minute recoveries). Warm up of 1.7 miles and then onto the track. I first tried this session about 6 weeks but only managed 6 reps. Tonight I finally finished the workout and felt a lot more comfortable tonight than I did after the 6 reps back then- so I am very please with the progress .

Reps went: 3:00, 3:03, 3:04, 3:03, 3:03, 3:04, 3:03, 3:03, 3:04, 3:03

8.5 miles total

WTD 2 Runs 15.3 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	24/30	173.2
July	28/31	269.4
August	23/31	237.6
September	22/30	200
October	26/31	187.5
November	8/8	57.2 miles
Total	247/307	2229.3

[Mr Slow]

Just asking so don't bite my head off:

As 10 x 800m is relatively comfortable for you, would 5 x 1 mile @ 5k pace be a more effective session? or to put it another way, your next step?

[menoscemo]

Originally Posted by Mr Slow

Just asking so don't bite my head off:

As 10 x 800m is relatively comfortable for you, would 5 x 1 mile @ 5k pace be a more effective session? or to put it another way, your next step?

Why would I bite your head off?

I wouldn't say it was dead comfortable, it was pretty tough. Ecoli says, you should always finish a session thinking you could do one more and thats the feeeling I had on tuesday. When i first did 6 reps 6 weeks ago, I was out on my feet for the last one and the times were slowing each rep.

I am not expert enough to come up with a more varied plan on my own tbh...I have only just reached 10 for the first time at this pace (still a fair bit faster than my actual 5k pace by the way) so my intention is to consolidate this session for a few weeks. I know that consistency is a big key to training so i am going to stick to that maxim.

After another go or two at 10 x800m, I'll cut the rest between reps from 120 seconds to 90 seconds and then concentrate on getting the times of the reps down to under 3 minutes per rep. If I can do that I will still be pushing myself harder each week and know that I am still progressing.

[Mr Slow]

Originally Posted by menoscemo

After another go or two at 10 x800m, I'll cut the rest between reps from 120 seconds to 90 seconds and then concentrate on getting the times of the reps down to under 3 minutes per rep. If I can do that I will still be pushing myself harder each week and know that I am still progressing.

That makes sense, the only thing I've noticed is that a lot of programs increase the distance of the rep rather than the speed of the interval to have you running for longer in each one at Vo2 max but I'm open to correction on that one.

[menoscemo]

Originally Posted by Mr Slow

That makes sense, the only thing I've noticed is that a lot of programs increase the distance of the rep rather than the speed of the interval to have you running for longer in each one at Vo2 max but I'm open to correction on that one.

I already do longer intervals every other Thursday (alternated with a tempo run) they are 6 miles in total (hoping to hit 3 x 2miles tonight but have been doing some 2miles mixed with some 1miles). 800m are already long enough reps for VO2 max (I think). I know that speed is not my issue, rather speed endurance, so that's why I am concentrating on doing a large number of longers type intervals and Tempo runs.

[Mr Slow]

Originally Posted by menoscemo

I already do longer intervals every other Thursday (alternated with a tempo run) they are 6 miles in total (hoping to hit 3 x 2miles tonight but have been doing some 2miles mixed with some 1miles). 800m are already long enough reps for VO2 max (I think). I know that speed is not my issue, rather speed endurance, so that's why I am concentrating on doing a large number of longers type intervals and Tempo runs.

There's a whole lot going on there, is that part of the McMillan 10k program?

[menoscemo]

Originally Posted by Mr Slow

There's a whole lot going on there, is that part of the McMillan 10k program?

Yeah the idea of the longer intervals is from Mcmillan 10k programme, I never really finished that programme properly last time . If I don't quite hit 10k pace in them i am not too worried though, as long as it's faster than HM pace I am quite happy (the McMillan Programme does not include 800m intervals 2 nights before).

As you can see, I am making a lot of this up, but concentrating on what i think my weaknesses are, I could really do with a bit of guidance or with the club sessions starting up again (at the moment there are just a few people doing their own thing- most are still recovering from DCM).

[Mr Slow]

Originally Posted by menoscemo

Yeah the idea of the longer intervals is from Mcmillan 10k programme, I never really finished that programme properly last time . If I don't quite hit 10k pace in them i am not too worried though, as long as it's faster than HM pace I am quite happy (the McMillan Programme does not include 800m intervals 2 nights before).

As you can see, I am making a lot of this up, but concentrating on what i think my weaknesses are, I could really do with a bit of guidance or with the club sessions starting up again (at the moment there are just a few people doing their own thing- most are still recovering from DCM).

Yep it's hard to find the right balance of specific intensive training to recovery but 2 hard sessions in 3 days is a lot, possibly counter productive?

[menoscemo]

Originally Posted by Mr Slow

Yep it's hard to find the right balance of specific intensive training to recovery but 2 hard sessions in 3 days is a lot, possibly counter productive?

I Dunno? But I can push the thursday session to a friday or else the Tuesday one back to Monday if I am struggling on the 2nd session. Tonight will be agood indicator of whether it is too much or not.

[Mr Slow]

Originally Posted by menoscemo

I Dunno? But I can push the thursday session to a friday or else the Tuesday one back to Monday if I am struggling on the 2nd session. Tonight will be agood indicator of whether it is too much or not.

I thought this was an ongoing thing, enjoy your running, I'll be sitting here medicating!

[menoscemo]

Originally Posted by Mr Slow

I thought this was an ongoing thing, enjoy your running, I'll be sitting here medicating!

I do enjoy it.

[stipes212]

I do enjoy it.

THIS

[menoscemo]

Wednesday 9th
5.7 miles recovery (9:18 pace). Nice run around Tymaon woith Aimman (HR 130)

Thursday 10th
Session: 2.2 mile warm up, followed by 3 x 2 miles at Threshold pace on the track. 2 mile reps went: (6:44, 6:39), (6:44, 6:35), (6:44, 6:39). These went really well and I felt like I could have done a few more. The plan was to go out handy enough and speed up over the last few laps which worked well as the second mile was significantly faster than the first each time. 5 minutes jog recovery was probably way too much for this session so I'll look to take it down to about 3 minutes next time.
10miles total for the night

Friday
Was hoping to get out for a run a luchtime but I never got a chance . Went to see the match in town after work.

Saturday 12th
6.3 miles @ 8:24 pace. Little bit hungover, but the effort still felt way too high for the pace (150 av HR)

Sunday 13th
13.6 miles @ 8:40 pace. Group run, met up with a load of folks this morning and we split into two groups. I did all of my run with Figs, we had chinguetti and Gizzly??? for company for about 5 miles as well. A lot of the run was through muddy trails so the pace sliped a touch, the efort still felt a little tough for the pace though (150 avhr again). Hopefully I am not coming down with something.

Weekly total 6 Runs 51.9 miles

Good weeks training overall.

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	24/30	173.2
July	28/31	269.4
August	23/31	237.6
September	22/30	200
October	26/31	187.5
November	12/13	92.8
Total	251/312	2264.9