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+--- Thread: Training Help Please (/Thread-Training-Help-Please)
Training Help Please - TheEd - 10-10-2012
instead of doing the 5k paced run this week look to do week 2 from next week and use this week to recover completely
monitor your am pulse rate
TheEd
Training Help Please - mpayne - 29-10-2012
Hello again. Here's an update. I took your advice and took it easy, but didn't get better - ended up having bronchitis and being on antibiotics. My running since the 9th of October has consisted of an 11.1 km run last Saturday, and a 4.5km run this Saturday. I decided to run the 10km race yesterday as I'd already registered. Turned out I felt pretty good, for most of the race.
Final time 48:26, pace 4:51/km and average heart rate 171. Km splits as follows:
4:41
4:46
4:47
4:56
4:44
4:55
4:49
5:04
5:04
4:59
I have another race the weekend of November 18th and would like to follow a training plan to completion this time. Wondering what I should be doing this week. Legs are a bit sore, but not too bad.
Training Help Please - TheEd - 29-10-2012
for this week consider running 20 to 30 minutes easy and report back Thursday to see if you have had no setbacks .. then we can plan towards the 10k on the 18th November
hope there are no further complications with your health and that you have indeed got rid of everything
all the best
TheEd
Training Help Please - mpayne - 06-11-2012
Reporting back a few days later than planned. As it happened last week, I ran 7km on Tuesday at a very slow pace as a result of running on the trails in the early evening without a light - a little bit too dark!
Sunday, I ran a half marathon - official time was 1:50:26 and felt pretty good. Before this I had planned on following a few sessions of the 10km program and seeing where that took me, however I seem to have signed myself up to run a marthon on the 27th of January.
With that in mind, I'm wondering if you have any guidance for marathon training? Roughly what I've done in the past is run 3-4 times per week, with a long run on the weekend - doing this my first marathon was 4:07, and my second 3:44.
Training Help Please - TheEd - 07-11-2012
we have had plans for a marathon schedule for those who have been training on the 10k programs for a while and then we also have the standard marathon plans that we need to get up
you haven't got that much background to running on the 10k cycles so I am not too keen to have you attempting the 'guinea pig' marathon program
if time allows we will get the marathon program up
TheEd
Training Help Please - mpayne - 07-11-2012
Ok I will stick with what worked for me in the past. I would still like to post my training here if that's ok?
Training Help Please - mpayne - 12-11-2012
So I thought I might post a weekly summary - i.e. what I did last week and what I plan to do next week, unless it is better to post more frequently?
Last week:
Sunday Nov 4 - 1/2 marathon race - 1:50:12 average hr 165
Wednesday Nov 7 - 6.7km 5:36 avg pace
had planned to run Thursday, Saturday and Sunday but skipped 2 as I moved my leg funny that evening and my hamstrings went into a spasm got a massage on Thursday and was good to run on Sunday
Sunday Nov 11 - 28km 6:57 average pace, 145 hr - kept it very easy, didn't want to strain the hamstring, 75% trails
This week:
Monday - off
Tuesday - 6-10 km easy
Wednesday 10-12km easy
Thursday 4x2km intervals with 90second rest at 4:50 pace
Friday - off
Saturday 5-10km easy
Sunday 30km LSD
Training Help Please - TheEd - 12-11-2012
you may post as often as you like
as for the spasm .. maybe you needed a bit more recovery after the 21km
be careful not to overdo things .. consider quality and even a day off in-between so as to allow for proper recovery
you looking at maintaining 10k speed via the 2k session
move straight to doing 5 x 2k @ the pace you have there and for now increase the recovery
then have a day off or even consider a simple walk the day after
then get working on your long run
please ask questions
TheEd
Training Help Please - mpayne - 19-11-2012
To recap:
Monday - off
Tuesday - 10.1km 6:31 pace average hr 138
Wednesday - off
Thursday - off
Friday - 8.60 km - 3x2km intervals at 4:50 pace with 90seconds rest(I missed the part where you said increase the rest between the intervals and got halfway through the 4th when I had to stop)
Saturday - 8.0km 6:12 pace average hr 142
Sunday - 35.7km at 6:55 average hr 147 (was supposed to be 2 loops on the trails of 16km each, but I got lost on the 2nd loop and ended up running longer)
This week - same plan as last week, but am aiming for 32km for the long run on the weekend, and will try and get the intervals done on Thursday rather than Friday. Legs are tired today, but otherwise feeling good.
Training Help Please - TheEd - 20-11-2012
after this cycle, we would like to work on better balance between Day 3 to Day 8 .. as this is the crux of the program .. you are able to have the rest during the days in-between the quality however we need to train the body to adapt to the overload
please ask more questions about this if need be
are you doing the 1k session this week?
TheEd