Kennyg71 wrote: » Sorry to hear race didn't go to plan, but not to sure you are really on top of training at moment, might be better getting some base building going for a few weeks and forget about racing, sounds like body giving out s lot at moment so maybe nice slow unforced miles no matter how good you feel may be way to go, you could target few races over marathon training when you are a little stronger. Just a thought and not intended as critasisim.
Kennyg71 wrote: » Had problems with hamstrings earlier in year, was told hamstring suffer particularly if not hydrating enough, drink gallons of water now along with excerises and much better. No easy fixes all time and pain:D
Kennyg71 wrote: » You're right BS, if you race instead of training you will not see benifits and not being able to complete session as going to fast tells its own story, if I where you I wouldn't worry to much about keeping up and just hit right paces if you take a little longer, shorter recovery of more benifit than going eyes out.
Bluesquare wrote: » Had planned to do an easy 8-10k . Got duped into doing 300s whilst a rattling full of drugs - Sudafed , nurofen and zirtex . So 4K warm up @ 5.36 6*300s at average 358 k min pace on grass. 4K cool down at 5.36 Last couple of 300s feeling a bit rough and looked like a clown with big red nose. Last in pack but I had my list of excuses - main one being they are all bloody faster than me! Enjoyed it in general - we did some funny dynamic warm ups which were a giggle - not sure it was the point mind:) Felt energy levels a bit better in spite of sniffles ! Maybe that's the drugs talking !
Kennyg71 wrote: » Hey BS, Dynamics warm up muscles and prepare for faster running to come, think you are running them 300 way to fast, should be 67-77 sec per rep and that's when you are feeling good. Mind yourself and slow down:)
Bluesquare wrote: » Thanks kennyg Just messed with the garmin and the average time was 72 mins so within your reference . Can I ask where you got the reference from - the scheduled I have was vague and said 90% effort ! I was recovering ok bewteen reps but my legs do not turn over quickly - I don't think I can actually run faster even for 50 m. I was trying to copy the form of the speedsters . Not that I'm trying to be a sprinter or anything but my lungs unusually have the upper ground for intervals - opposite for 10k! Hope your calf is healing up. It's hard not to think about it in the taper madness. Might be doing the half myself - not to race just because I like cork so much .
Kennyg71 wrote: » If you put your 10k or 5k time into McMillan running calculator and check training paces, you will see sprint paces for various sessions I based you on 50min 10k and gives a range of 67-77 sec when fully fit, if you are not well shouldn't really take these on, they are purely to Premote fast leg turnover so they should feel hard, if you are under weather you will just be pushing body way to hard. Earlier on in year I was doing about 10 of these at about 60sec per rep, and 3 mile road race at tempo pace and 3 easy days running, at 2x 45 mins easy And 1 X 90 mins easy and knocked 1.30 mins off 5 k time. So you Don't need to kill you self. Tempo session probably a bit 20- 30 sec slower than 5k time . Stopped doing these once decided on Marathon, probably not much use to you for Marathon training, more if you where doing 5-10k block before you begin Marathon training.you should join the Novice Thread for Marathon training really good advice to be gained. My MRs runs same session with faster runner but at her Speed, just means shorter recovery time and if you can cope with shorter Recovery will benifit training more and you still have 5sec to spare in reps so don't be afraid to run little slower. Calf healing slowly but bit better each day, bit of time yet.
