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A Slow Journey to Faster Times
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Seems fine for running outside now, but I've had a change of heart. I'm going to allow myself the weekend off as originally planned. I'm listening to my body, which is telling me the rest will benefit me more than any amount of miles in the next couple of days. That will leave me raring to go starting the plan as scheduled on Monday (with another rest day
). I can deal with any issues that pop up around getting workouts/sessions done as & when they occur. 0 -
Seems fine for running outside now, but I've had a change of heart. I'm going to allow myself the weekend off as originally planned. I'm listening to my body, which is telling me the rest will benefit me more than any amount of miles in the next couple of days. That will leave me raring to go starting the plan as scheduled on Monday (with another rest day). I can deal with any issues that pop up around getting workouts/sessions done as & when they occur.
I think you're doing the sensible thing and it'll stand to you.
Play golf have a pint or two
TbL0 -
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ThebitterLemon wrote: »P,
Purely from my own perspective if it was my plan I'd add more miles to the LR and cut back slightly elsewhere. For me I felt I benefited from the
LR's and I'd have more 20's and another 22-23.
TbL
My thinking behind the reshuffling was that I'd still get all the recommended sessions done without too much messing around. Rather than making a straight switch I moved the 18m (with 14m @MP) to three weeks out, as I felt that workout would be a bit too taxing just seven days after racing a half-marathon. A 20m long run doesn't seem as difficult and should take far less out of me. I feel like I've already done plenty of long runs and base building in the last few months and am not really worried about the lack of 20+ mile runs here. You make a fair and interesting point though. Appreciate the feedback 0 -
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Monday 4th August (Day 1/56) - Rest/Cross Training
Spent the morning watching some of the athletes compete in the Rock & Roll HM. Witnessed Ferris B nail a new PB, davemacmahon cruise in under 1:30 and if I'm not mistaken RedRunner PB'd as well. Also caught a glimpse of Marthastew & Claralara sprinting up the finishing straight.
My own training today consists of an afternoon session on the golf course, where the target will be two sub 40 nines 0 -
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Tuesday 5th August (Day 2/56) - 6m Recovery, 4m Recovery
First day back running in what felt like an eternity (actual time off: 3 days :pac:). I woke up this morning full of runners paranoia, feeling pretty awful and afraid I had lost my fitness. This was despite the fact that I had put in a good session on Friday, and had run almost 1400 miles so far this year up to that point. Anyway, I wasn't looking forward to my double today. My recent recovery runs have been really bad experiences and two of them in the same day didn't seem too appealing. I expected some more forgettable workouts.
A.M.
6m Recovery
6 miles @ 8:29p/m average
As soon as I hit the road it was as if the tank had been filled and the biggest problem I had throughout the run was keeping hold of the reins. Those few days off appear to have done me good (as I was advised they would).
Splits:
Mile 1 - 8:35
Mile 2 - 8:35
Mile 3 - 8:25
Mile 4 - 8:34
Mile 5 - 8:24
Mile 6 - 8:24
P.M.
4m Recovery
4 miles @ 8:30p/m average
Same story here. Felt so full of energy that going at this pace has taken virtually nothing out of me. Bring on the next eight weeks!
Splits:
Mile 1 - 8:24
Mile 2 - 8:37
Mile 3 - 8:33
Mile 4 - 8:25
I suppose two recovery runs shouldn't really have any effect on your confidence, but I am on a major high after those. Can't wait to get stuck into my 15 mile M/L run in the morning (that's not sarcasm btw
).
*Note to self: Stop running eastward in the mornings. The sun shining directly on my temple gives me a right fcuking headache!!0 -
Wednesday 6th August (Day 3/56) - 15m Med/Long
15 miles @ 7:27p/m average
My original planned pace for these runs was between 7:40-7:50min/mile, but since I was feeling so fresh after my three day rest I decided to follow the FBOT01 example and do it as a progression run.
Targets were:
First 5m: 7:40min/mile approx
Middle 5m: 7:30min/mile approx
Last 5m: 7:20min/mile approx
Splits:
Mile 1 - 7:37
Mile 2 - 7:36
Mile 3 - 7:40
Mile 4 - 7:37
Mile 5 - 7:37
Mile 6 - 7:27
Mile 7 - 7:26
Mile 8 - 7:27
Mile 9 - 7:29
Mile 10 - 7:26
Mile 11 - 7:16
Mile 12 - 7:18
Mile 13 - 7:17
Mile 14 - 7:17
Mile 15 - 7:18
Pretty pleased with that. Although the pace was increasing, the effort was pretty similar throughout. This was due to climbing for the early part of the run, flattening out in the middle and coming back downhill towards the end. Great way to start the day! 0 -
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Just a point to note. Are these miles Garmin miles or measured miles ? When I use my GPS watch I will always either make a mile 1.01 or run at a pace on the watch 5 secs/mile quicker. For example real 7:40 pace would be 7:35 on a gps watch. It might be small but It will be an issue on race day on an accurately measured course which Berlin will be.
Garmin miles. I know what you mean, but 6:40 Garmin miles on the day will be more than good enough 0 -
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Friday 8th August (Day 5/56) - 12m (with 7m @ LT)
12miles @ 6:58p/m average (LT miles: 6:08 average)
In my opinion, this is probably the toughest session in the plan. Luckily I was ready for it (having completed it before in the run-up to Seville), as it was no less difficult than I expected. Delighted to keep the LT miles almost bang on target all the way. Very nice to have this one under the belt. I got saturated the entire time I was out, but I won't complain as it gave a bit of a cooling effect. Compared to the ridiculously humid weather we've had recently, it makes a welcome change. Just some recovery miles and a long run left in the next couple of days, which will bring me up to 70 miles for the week. My peak in the plan as far as mileage goes. Feeling good!
Splits:
Warm-up
Mile 1 - 8:00
Mile 2 - 7:52
Mile 3 - 7:59
LT
Mile 4 - 6:11
Mile 5 - 6:08
Mile 6 - 6:08
Mile 7 - 6:08
Mile 8 - 6:08
Mile 9 - 6:09
Mile 10 - 6:07
Cool down
Mile 11 - 7:41
Mile 12 - 9:080 -
Great session. What was the route like for the LT miles, flat, undulating?Friday 8th August (Day 5/56) - 12m (with 7m @ LT)
12miles @ 6:58p/m average (LT miles: 6:08 average)
In my opinion, this is probably the toughest session in the plan. Luckily I was ready for it (having completed it before in the run-up to Seville), as it was no less difficult than I expected. Delighted to keep the LT miles almost bang on target all the way. Very nice to have this one under the belt. I got saturated the entire time I was out, but I won't complain as it gave a bit of a cooling effect. Compared to the ridiculously humid weather we've had recently, it makes a welcome change. Just some recovery miles and a long run left in the next couple of days, which will bring me up to 70 miles for the week. My peak in the plan as far as mileage goes. Feeling good!
Splits:
Warm-up
Mile 1 - 8:00
Mile 2 - 7:52
Mile 3 - 7:59
LT
Mile 4 - 6:11
Mile 5 - 6:08
Mile 6 - 6:08
Mile 7 - 6:08
Mile 8 - 6:08
Mile 9 - 6:09
Mile 10 - 6:07
Cool down
Mile 11 - 7:41
Mile 12 - 9:080 -
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viperlogic wrote: »I think the following week is worst as a whole...
- Sat - 8K-15K race
- Sun - 18 mile LSR
- Mon - rest
- Tue - 10 miles with 6x1K
- Wed - 15 miles
Especially for me as I'm looking to do the Tullamore half for the race :eek:
That's up for me from next Saturday.
Can't wait! 0 -
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