20.1 miler tonight.. on roads in the dark.. 6:43 average pace, all around 6:50 til last 5k where I was around 6:10 pace nice run, was nice to be out with some moon and a clear sky.
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20.1 miler tonight.. on roads in the dark.. 6:43 average pace, all around 6:50 til last 5k where I was around 6:10 pace nice run, was nice to be out with some moon and a clear sky.
11 miles on the road in the dark in the pissing rain...
Safe to say I'm never going to beat IainR on the Strava 'FRA Forum' weekly mileage.. Won't lie I've been giving it a bit of a go!
Been feeling pretty rough, so runs have been short <10km and usually going somewhere to do an errand. Similar again tomorrow morning.
Back to cycle commuting today, 23km in 50min this morning, 24km in 61min home in the rain.
I was hoping to get out tomorrow, but looks like a parents evening will stop that... May sneak in a quick 5km on the treadmill between last lesson and the parents arriving.
It's a fools errand. I'm broken just thinking about it. :eek:Quote:
Originally Posted by Will-Moorlands
Ha, Ian barely runs any hills though. In fact he's 'so rubbish' that I massacre him on climb every week ;) ;)Quote:
Originally Posted by Will-Moorlands
Christ on a bicycle, where the hell does Bill W live.
At the foot of a cliff, in the valley of steepness?
Lakes.... Aye I'm now in the place where a hill is an overpass... but that all comes to an end soon... just need to work out where next... at the moment I think I'm going to head to Aberdeen for a few months before a US move if all goes well..Quote:
Originally Posted by shaunaneto
So could see hills again..
He's always running up "The Hound". Last week, he averaged 422ft per mile!!!!!!!!Quote:
Originally Posted by shaunaneto
Iain, do you do anything other than running.....more specifically, anything to prevent injury. I only ask because you achieve very impressive weekly mileage, which would have me injured if I did only half as much!
I've haven't run in over 2 week now with IT band problems. I stupidly went to track to do the club session two days after the FRA relays when I already had some pain during the relays on the Sunday. Half way through the session I had to call it a day and I havent run since.
I went to the physio last night, and she pointed out that my VMO muscle in both my quad pretty much doesn't exist whereas the other 3 main muscles are nicely developed. And with the over compensation my IT bands have put the brakes on.
Stretch, roll, core/strength work and sauna...Quote:
Originally Posted by Al Fowler
But when I don't do those I do get injured.
My glute medius was basically just not working, just wasn't firing so I had to get it working again, but since them I'm OK..
Generally though I do do easy runs.. like just now a gentle 4 miles 10 min miling and light stretching then a steady 8 miles tonight.. then Friday I can train hard again. I think on a 80-100 mile week schedule you do need the easy runs, and also softer trail runs help, but here I do almost no hills.
I do also bike everywhere here as its so bike friendly and car unfriendly... so I think that helps. I've no idea when I last moved my car.
I suppose your body is like a car in that if you dont service it, it'll end up out of action.
I'm my own worst enemy, I set off doing the exercises and gradually stop doing them. Or I'll get complacent and think that because im training well I dont need to do the stretches/exercises, and it bites me in the arse.
I need to learn from my mistake and take the rehab seriously and continue it, or I'll be in a constant cycle of injury.
Yeah I do that.. get an issue.. stretch.. get rid of it.. so stop stretching.. get same issue...Quote:
Originally Posted by Al Fowler
It goes without saying you should give us a call if you head to Aberdeen.Quote:
Originally Posted by IainR
yeah sure.. at the moment I think I'll be there for March..Quote:
Originally Posted by shaunaneto
Up in the air..
Today, 4 easy miles at lunch 9-10 min miles.. then 8.5 at 6:55 pace.. legs felt shot..
4.5 miles faster pace than usual last weds and achieved 5 PB's running road. Hill sprints and horse stances followed that. Lots of circuit training during the week and then a steady 4.6 mile last night. Hoping to get some hills in this weekend.
Hard run at 7:30 am.. met a mate whow as working at 10.. so drove out to the Heide (forest) for our old loop now we're both fully recovered from injuries..
12.7 miles at 6:14 pace, including the first 1 at 6:45 so a good 11 close to marathon pace, felt good, dizzy around nine miles but 7:30 am runs don't suit... hardly a productive day since... dozed on the couch and watched episodes of greys anatomy... leasurely 3 miler later followed by stretch, roll and naked sauna time..
Blimey, I think the past few weeks work is beginning to manifest itself.
It's been a long time since I've ran this quickly. Tremendous fun.
A trot around the Osmotherley Phoenix 17 route with my daughter and her boyfriend
How do people plan there mileage over a week. For say 70 miles
I rarely ever run 70 miles but, were I to, I'd be running twice a day in the week I guess (morning and evening). None of my running is particularly planned and its much more running for fun with the dog than 'training' but, in terms of distance, its typically 20 miles in the week (5 x 4 miles and all headtorched at this time of year) and anything between 20 and 30 miles at the weekends. Its pretty much 99.99999% off road in the hills with say 7,000 to 10,000 ft of climb each week.Quote:
Originally Posted by spen
Drive 45 to 50 miles and run the restQuote:
Originally Posted by spen
It's been a long while since I've done that sort of mileage but back in the dim and distant past it would have been something like,Quote:
Originally Posted by spen
Monday pm 8 miles easy
Tuesday pm 8 miles inc 3 - 4 miles of efforts, eg 12 or 16 x 400, 6 or 8 x 800 (mostly track based session)
Wednesday am 5 miles, pm 8-10 miles
Thursday pm variation on Tuesday or tempo run / fartlek totaling about the same
Friday pm 5 miles easy
Saturday am 3 or 4 x 1 mile plus a couple of miles warm up / warm down pm 5 miles easy
Sunday am 15 - 18 easy
That gets you to 70 - 75.
Long runs.. mid week too..
I do 90.. typical week is below, but I mix up the days, at the moment long runs are evenings..
s: 20 miles [20]
m: 10 miles [30]
t: am: 10k pm: 10k with reps [42]
W: 14 miles [56]
t: lunch: 4 pm: 8 [68]
f: am 5 pm: 5 [78]
s: 12 [90]
Doubles are good at preventing tiredness, 2 easy 5s are much easier than 1 10 on your body, well for me.
But do 2 5s have the same benefit as 1 10? Obviously if you want to benefit from an easy day then yes, but if you want to benefit from running 10 then I suspect not.Quote:
Originally Posted by IainR
Thanks for a the replies lads. I am not able to do doubles due to work, the guy I will be doing intervals with at Stoke ac said doubles are good.
Really want to press on with my training now
Out of interest do any of you train on really steep hills, like the hands on knees type? Or does speed training get you used to the high heart rate?
No.. but I can do 2 5s and a hard session/race.. I still think you need some recovery in a schedule.. every day can't be hard runs.
Re specifics.. hands/knees and all that.. I used to train specifically say for the Ben.. because thats a hill walk, but it would just be a few hard reps on elidir or somewhere more specific. For Snowdon etc I think running was enough. I found getting off the hills helped, more undulating hard trail running. On teh proper hills its too easy to be lazy, think you are working hard...
With regards to rest, do you ever back off/generally have a very easy period to let the body recover, or do you try to keep turning over the same mileage and sessions, week in week out.Quote:
Originally Posted by IainR
A very good runner at my club uses a cycle of 4 week cycle....3 weeks hard, 1 week easy/recover. Im injured at the moment, but I'm considering giving it a go myself once I'm training again.
Yeah many do that.. I tend not to, but will run 3 - 4 key races a year so have those as long tapers... but I dont race much so that works well, and I also just focus on longer races. If I was racing weekly in the summer I'd do lower mileage.Quote:
Originally Posted by Al Fowler
I think I will have to do easy week hard week. I tend to have my daughters every other weekend so fits in. When I mean hard I mean 20 mile back to backs.
I didn't train hard enough to warrant a week off every 3! I used to have a very easy 2 weeks once a year. I should point out that my training was for road / track and cross country. I didn't really do any fell running until I'd packed in training properly. That said, I was crap on the few fell races that I did even when I was training well!
I do this when building. When making significant gains in fitness I really benefit from an easy week as above.Quote:
Originally Posted by Al Fowler
The one key difference with me is I'm not very good.
Thanks for the advice guys. I am trying to get better.
Roaches yesterday then a hard hilly road race tonight.
6.35 miles 1020ft ascent 4th but small field, legs very heavy but 39.52 was ok, destroyed by Stu Walker who broke the 52 mile 15 trigs record 2 days ago. so no complaints..
Just the six easy tonight. Legs were a bit stiff from the roaches.
I tried for a while a 4 week cycle of : 1 steady weeks, 1 hard, 1 steady, 1 easy I averaged around 60 a week.. I think easy was 40-45 harder over 70 others just above 60...Quote:
Originally Posted by spen
Seemed OK but i was racing too much at the time so I was getting messed around.
I think doubles are important when trying to hit a mileage, its all about getting the body used to that training load.. so plateau.. 2-4 weeks just that mileage, not much racing or reps.. then add those.. then step again.. but drop the efforts for a few weeks again..
Just did 20 miles late on, really hard work, but last long run before JFK 50.. managed 3 20 milers in the run up all sub 7 so about in the right shape so feel OK.. philly half next weekend...
I will have to adapt it as I've mentioned not possible to do doubles very often. Also two weekends out of four have to be light.
See what works.. we all respond differently, I like a high training load, I'm doing more quality now, for 90 miles last week I averaged 7 min miles, I had one or two slow short jogs, the rest were 6:20-6:50 pace, with only one rep session. But that seems to keep me improving.Quote:
Originally Posted by spen
Others run far better of less loads, more cross-training, but I do think many who do come off a base of another sport or previous high mileage. I've a friend here who only runs 50k a week and is a 66 min half marathoner but literally he runs to work, 1 mile, in 4 minutes something and in the evening does 5k's sub 15 minutes.. everything is absolute shear quality, but he comes from a base of a junior international for Germany and spending many summers in Kenya running 100 mile weeks.
I'm not a fan of back to back longs unless the odd weekend in the mountains, here its all quality flat trail running so i can do my long runs any day because they are less than 2:30 for 20+ miles. But I'm quite a big guy so long runs do hurt, so tend to give a day in between, so 20 last night, 6.8 this morning, similar tonight, then 13 tomorrow..
I seem to havw hit a massive plateau and at a loss really at getting through it
Trying some track intervals with Stoke ac next.
I do back to backs as im training for Hardmoors 110 and slowly getting myself used to the long runs.