Stazza wrote: » I’ve decided to have another crack at keeping a log. As I’ve publicly announced that I’m going after the Irish M45 5k record of 15:22, I thought it only fair that I document my training and hold myself to account – publicly; at my age I should know better, especially given the current state of my fitness. Oh well. So, I was out for about 4 weeks during December – small problem with my achilles, peroneals, soleus, and a bit of P.F. to boot. Although it’s all pretty much sorted, there is some residual discomfort. So I need to be careful. Rather than just log the boring running stuff, I’m hoping to drop in a few accounts of some of my interesting life experiences. I’ve worked in the UK and Kenya as a physical therapist/business owner looking after many household names. I’ve also worked as a journalist, sub editor and editor on a national tabloid in Southern Africa – some great stuff from those days; I spent a day with Nelson Mandela. I went on to own a rather unsuccessful national tabloid in Cyprus – some great stories from my time there, especially concerning The Cypriot Mafia. To keep things from getting stale, I’ll drop in some anecdotes. Starting next week with, Linford Christie, Doping, The Banana, and Me - Nuff Respect!The running this week: Sunday – 8 miles; last 3 miles picked up the pace. Monday – 6 miles easy with 8x100m pick-ups Tuesday – 6 miles easy Wednesday - a.m. 6 miles easy p.m. 6 miles, incl 4 @ LT Thursday – 6 miles easy with Paddy the Kenyan – PtK’s training for the Tralee Marathon;) Friday – a.m. 6 miles easy + p.m. 6 miles moderate progression – picked it up from 2.5 miles to 5 miles. Felt laboured.
RayCun wrote: » AIS? Myrtles?
Stazza wrote: » Jakers, it worked. Have it. Who's the daddy?
ThebitterLemon wrote: » And I was going to originally post that I though I had wandered into some weird S&M blog but I thought it a tad impolite on my first post in your blog Good luck with your training TbL
ThebitterLemon wrote: » Jesus is this a running log or have stumbled into some weird medical blog by mistake TbL
Stazza wrote: » Wednesday 15th Jan Wanted to do an 8 mile progression run today, but I’m not ready for that, yet. Ended up doing the 8 but it was more like a good old fashioned steady run. The legs are struggling to cope with the doubles, the slight increase in mileage, and the strength work. Started out nice and slow and could feel that the legs were heavy etc. got to 2.5 miles and increased the pace. I knew the progression run wasn’t happening. So, I just kept the pace honest up until the 6 mile mark and then eased off the throttle. AIS and some dynamic stuff before the run AIS after the run. Been thinking a bit about goals for this year and next and I think I’m coming around to the idea of banging out a marathon next year. I’m sticking to this year’s goal of trying to break the Irish M45-49 5k record – although that is going to be a tough one. But I know if I can stay healthy I should be in and around that shape at some point later in the year. This would mean that I'd be attacking something in the 2:25-2:30 range. I’d like to fuse the 5k training into an overall marathon plan for next year. This is doable and would fit with the Stazza System. So, I need to pick a marathon for 2015, when I’ll be 50! An idea that I had today when I was out running was to see if anybody would be interested in having a crack at a marathon using the Stazza System, which I will post soon enough. I’m thinking about opening it up to a fixed number of places (no charge or any of that Sh!te) and having a group of different abilities. It’s a 12(ish) month package and would mean a spring/early summer marathon. Here’s an early idea for the package: an overall plan, specific weekly schedules, nutritional support, supplementary strength and injury prevention, motivational stuff, input from several elites and sub elites, and a very special ‘treat’.Part of the plan involves only wearing Garmins and watches for certain elements of the training – so there would be no places for the tick-tock boffins. Also, it would be for runners who are serious about making substantial improvement! This doesn't mean that you need to run 100 mpw. I’m still stewing on the idea – it’s come from the discussion on T Runner’s thread.
menoscemo wrote: » Interested to hear about the 'Stazza System', particularly as you recommend another marathon 10 weeks out of the goal race. I am training for London in April (sub 3 goal, PB 3:04) and am planning a 'steady' marathon (3:20-3:24 or there abouts) 11 weeks out and then a 50k at the same pace as the Marathon 8 weeks out (i.e. sub 4 hrs). Would you see this as ok considering I have done a good few marthons and ultras before? Do you reckon it would be more beneficial to run the Marathon a bit quicker; (i.e. 3:10ish), I read on T-runners log about you recommending a Marathon at 103% about 10 weeks out...
pconn062 wrote: » If I ran marathons I'd take your arm off for that offer! You don't fancy editing the Stazza system to suit say a 1500m by any chance?!
Stazza wrote: » I'd need to have a good read of your training before giving any specific advice. I wouldn't necessarily recommend a marathon at 3% slower than marathon pace 10 weeks out. Jake has a huge aerobic base with many years of banging out 110-130 mpw and that's with some serious quality work thrown into the mixer too. I'd be more inclined for somebody looking to go sub 3 to be looking at doing a 24 miler with 18-22 miles at 3% slower than pmp 6 weeks out. This would allow for adequate recovery time and give a super boost to the aerobic system. But this is not for everybody. The idea of doing a 50k would also give a super boost to the aerobic system. Again, this would depend on the runner. To do both a marathon and a 50k might lead to staleness/injury. It's difficult to say. I'll have a good look at your log and give you my 2 cents worth. Hope this helps/gets you thinking.:)
