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Done OK up to now, but what next?


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Old 21-11-2012, 09:40 AM   #21
Luther Gravy
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Thanks, TheEd.

Having had a look at the training plan and obviously your excellent advice, I guess if I'm running 3 or 4 times a week then I'm looking to incorporate three different types of session; one speed session, one 30 minute run and one longer run each week?

So I'd thought I'd just do a 30 minute run tomorrow (Thurs). This weekend, I should be able to get out twice, in which case I'll do at least 10k on Saturday (maybe look to run 60-70 minutes, so maybe end up doing 12k or something) and then an easy 30 mins on Sunday.

Does that sound sensible?

Cheers
LG
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Old 21-11-2012, 12:04 PM   #22
TheEd
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great LG .. and nice to see you enjoying the running

next week we can look to have a test

either a 4k time-trial or a race

is there anything on the agenda?

TheEd
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Old 21-11-2012, 02:37 PM   #23
Luther Gravy
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Hello TheEd,

I can't find any races on near here over the winter. There is a half marathon in Llanelli at the start of March, so I'm tempted to enter that. Also want to get a 10k booked in - might try the Great Manchester Run in May (a few friends will be running this), and if I can find one before that in February or something, I will do. In the meantime it's just me, my MP3 player and a good helping of Welsh rain...

Cheers
LG
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Old 22-11-2012, 02:18 PM   #24
Luther Gravy
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How do,

Just logging my details from today; did a 30 minute run at what felt like a comfortable pace. Miserable day here and I've got a hangover, so I'm just pleased to have made it out of the door! Did 5.7km in 30 mins, which is 5:16/km. Should I be trying to slow down a bit more for easy runs, or do I just run at what feels like a comfortable pace? I purposely didn't check my time at all today - just set off at a pace I felt OK with.

Will do 60 mins on Saturday.

Cheers
LG
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Old 22-11-2012, 05:35 PM   #25
TheEd
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the pace may be a little too quick for your current level, so do look to keep it as easy as possible currently

an easy estimation is to take the pace for your current 10k and then add a minute per k to get your easy run pace

TheEd
ps.. 4k time-trial next week and then onto the next cycle and hopefully an event pops up after that
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Old 25-11-2012, 10:43 PM   #26
Luther Gravy
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Hello there,

Just checking in my weekend's running. Went for a run with my brother-in-law on Saturday, which was great. We decided to try a bit of a longer, "time on feet" run and concentrate on keeping the pace down, which I've been struggling to do. Having Dave with me was great, as chatting on the way round forced us to keep the pace sensible. So, we ran a circuit of 14.4km in 1hr 34mins, which is a pace of 6:33/km. All felt sensible and comfortable to me, so hopefully was a reasonable in terms of the overall programme.

Today I tried to do a 30 min easy run on my own. Once again went off way too fast but made a point of slowing down later. Overall, I did 5.35km in 30 mins, average 5:36/km. However, my first 2k were at 5:20 and my last two at 5:55 so I was trying to control myself a bit!

Going to try and sort some new trainers out tomorrow, as mine are cheap rubbish and starting to hurt my toes a bit.

Decided to definitely enter the half marathon at the start of March, so I'll have something to aim at over the next couple of months.

Thanks again,

LG
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Old 27-11-2012, 01:56 PM   #27
Luther Gravy
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Hello,
Just ran my Tuesday lunch 5k. Ran as fast as I felt I could maintain, in order to compare properly with the 5k I logged 3 weeks ago when I first posted here. Then I ran 25:20, today I did 23:44 - so very, very pleased with progress over 3 weeks - thanks, TheEd!

Felt a bit knackered toward the end and I don't think I could have held that pace for much longer; but it's exactly how I ran the same route three weeks ago so I think it's a fair comparison. Splits today were:

4:46
4:48
4:55
4:43
4:32

Overall: 4:45/km

Plan for the rest of the week is 30 mins easy (properly easy...) on Thursday, then a longer run at the weekend (maybe 70-80 mins I think).

Next week, thinking of making my Tuesday speed session 3x2k, aiming for 4:40/km (9:20 per 2k set). Does that sound reasonable?

Thanks again - I've barely noticed myself improving over three weeks, so I'm delighted to see such a difference in my times.

LG
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Old 28-11-2012, 07:50 AM   #28
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nice going LG .. that is a big improvement

now you must remember that you back off in the mind to keep testing yourself and rather train along and then at the end of the cycle you can have another push

nice progress

there must be no big jump in training pace despite the improvement in the 5k run .. so we look to do 3 x 2k at 4.45 per k with a Rest of 90 seconds .. if this is easy then next cycle this becomes 4 x 2k (and we will work on the pace then)

the 6 x 1k session that follows will be 4.35 per k

and hopefully the runs overall will all feel easier, then we know it is time to up things

the overall plan behind your sessions is good, now we must try to avoid over doing things .. there should still be an improvement the end of the cycle and we must get there without problems

and with that said, any closer to the new shoes?

well done again, lovely to feel the enthusiasm

TheEd
ps.. do ask questions for further clarity if need be
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Old 03-12-2012, 02:34 PM   #29
Luther Gravy
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Hello,

Just updating most recent running; did an easy 30 mins last Thursday (managed to stick to 5:57/km, so that was fine).

Had a nice longer run on Saturday; did just under 16k in 93 minutes or so; average pace 5:56/km. I'm really enjoying these longer, slower runs - has convinced me to enter the half marathon in March! There were a couple of sizeable hills en-route which were tough going, but otherwise it all felt great. Beautiful mid-Wales scenery too; running through deserted forests and dales on a bright and chilly winter day - absolutely glorious.

Today (Monday) I did my 3x2km, aiming for 4:45/km. My 2k splits were:

1: 9:25 (4:43/km)
2: 9:10 (4:35/km)
3: 9:24 (4:42/km)

Legs felt heavy today so it was tough going really; but although it felt like I was slowing down toward the end, according to the clock I maintained a steady pace throughout, so not too bad. Might give my legs an extra day to recover and go out next for an easy 30 mins on Thursday.

And I bought new shoes which have made a definite difference!

Cheers again, LG.
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Old 03-12-2012, 08:09 PM   #30
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keep me informed and make sure to have the legs recover, should maybe have considered doing the 2k session tomorrow so it can give you more recovery from the long run

keep providing feedback

TheEd
ps.. if you interested, could you consider writing a short report about your shoes?
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