sub 35min after marathon training

[derele]

Yes, the grass does not grow faster if you pull on it...:yes:
Looking forward to Thursday's 5x2k.

derele

[derele]

Uhhh,

the 5x2 yesterday were very hard, did them on the 200m indoor track with only a simple watch, so I have no HR info:
rep | time
1 | 6:48 * highly motivated, had to keep back...
2 | 6:54 * uhh why are my legs not moving faster?
3 | 6:55
4 | 7:10 * uhh, damn
5 | 8:20 * total melt down! I had problems to carry on after 1200m and took a walking break. The problem was an "emptyness" in the quads and probably also motivational problems after I realized that the session will not be great anyways...

The next level still has to wait.

derele

[TheEd]

the session is very different when on a 200m track, so take warmth in the fact that you got a session in

don't read too much into the session and look forward to the 1000's

a fine weekend to you

TheEd

[derele]

Hi TheEd,

6x1k on the 200m track yesterday:

3:20
3:23
3:25
3:27
3:30
3:21 * a middle distance runner pacing me

I find the sessions on the 200m track way harden than outside. Not sure whether it is the tight corners (I always have to run in the same direction, because of the sprinters using the track at the same time), or maybe my outside 1k/2k are not accurately measured.

During these intervals and the 5k paced run I often feel that I am loosing tension in the upper body and I have to concentrate on my style. I have to do more core-strength:
Do you think that 3-5 sets of different core-exercises every morning are effective (did this in summer but became a bit lazy recently)? Or would you rather suggest a dedicated longer core-strength session once or twice a week?

derele

[TheEd]

the 200m track does not allow you to build up speed effectively .. so just make the most of doing the session

as for the core sessions .. what exactly do you do for the sessions and then we can see if it is best for the once or twice a week sessions

also note that running onb a tight track will make the shoulders and upper body feel more tight as you working far harder to balance ans drive

over to you

TheEd

[derele]

I am doing press-ups, abdominal crunch, quadruped arm/leg rise, prone plank, side hover and bodyweight high bridge.
I want to do one set of each of these at home on the floor, before running to work

In addition I have a swissball and do the exercises found in the videos if you search for "swissball exercises for runners". I do these in my office when I need to rest from work in front of the computer (I am sitting on the ball anyways).

If this makes sense, it would fit better in my life than 2 dedicated sessions a week.

derele

[TheEd]

OK .. all of these seem quite fine for a day to day basis however the quadricep training should be maybe twice a week as that session would have the most impact on your legs

when you have quality sessions the most important aspect is to allow the body to absorb and recover

in being able to progress to the next running levels which involve tempo runs etc the body has to recover between sessions, so keep this in mind for your future running development

hope this all makes sense

TheEd

[derele]

Hi TheEd,

something I forgot thinking a bit two-dimensional (running and work) at the moment:
Merry Christmas!

Yes, thanks, makes sense. I will limit the the quad stuff to 3days/week.

The weather we have at the moment here in southern Germany is not really suitable for quality sessions and the 200m track is closed till the new year. I had to make some adjustments to the schedule: Did 27k on Friday just as it began to snow 30cm (just because it felt good). Rest on Sat and today 15x 7storeys in an office building. 1min running up and 1min down with the elevator.
Hope this is a good enough replacement for the 400s, I will find a gym for the 5k paced on Tuesday (swapping Sat/Sun with Tue).

derele

[TheEd]

a fine Merry Xmas to you D

rather drop the 400m session and replace it with another 4km tempo

the session for the steps is high risk and not something I would encourage due to the chance of picking up problems

otherwise all looks to be moving towards 2011 despite the weather

Cheers

TheEd

[derele]

Hi TheEd,

had a terrible race today.

10k, 9.5 of them covered with snow. No surprise, it was close to where I live so I went to the course yesterday. I wanted to go for 3rd place, as there were 2 sub33 runners battling for the first place.

I was running in a 3-4-5th place group (all 34-35ish runners) and at 5k we dropped one runner. Everything went according to my plan, it was not too hard to stay with the 3rd. I was already thinking at what point I want to attack, when at 7.5k I suddenly got side stitch. Never had it this strong, I had to stop and walk for a minute before I went on jogging slowly to the finish. Came in in 40:XX.

Results are not out yet, but as far as I heard the 33guys did 36ish and the third would have been around 37-38.

Next race is in only 10 days: 15k on Jan 9. The good thing is I don't have a full 10k in my legs now...
I plan to do one quality session on Tuesday next week. 2k or 1.6k intervals on a treadmill. What do you think?

derele