Trainingsession Training 16th Jan - 22nd Jan
This weeks training was always going to be a tough week. Last week saw a big increase in my mileage and this week we were going to repeat this. On the whole I felt ok during the week but obviously a little tired. Also I keep telling myself, if it was meant to be easy everyone would be doing it!
M- 6 mile am nice and steady. 10 mile pm with carl, Joe and Gaz. Ran round the City of Manchester. Good loop and good pace maintained.
T- 6 mile am nice and steady. Track session pm. 3 mile warm up, 8 sets of 400m 30 secs recovery, 600m 0ff 200m jog recovery, 3 mile warm down. Session was tough. Was on my own as Joe is banned from the track!!! Went straight to the track after starting work at 7am due to parents evening. Made for a long day. Track was busy and frozen which made it a fun session.
W- 6 mile am steady. 12 mile pm. Did 10 mile with Matt Shaw and a further 2 mile with Donna on her warm down. Kept the run very steady.
T- 6 mile am steady. 10.5 mile pm. The evening run was a tough run. Weather was shocking, hail storm for most of it.
F- 6 mile steady am. 6 mile steady pm.
S- XC session in Heaton Park. 4 sets of 7.30 minutes. 3 mile warm up and 3 mile warm down. Good group to do it with. Session went well and was pleased with times considering the mileage ran this last few weeks. 6 mile steady pm.
S- Long run with Carl and Matt. 23.19 miles. All good ground and some testing hills.
Weekly total- 121.69 miles.
The forthcoming week we are taking easier and getting ready for the Northern XC Championships.
Comments On "Training 16th Jan - 22nd Jan"
Thanks a lot Andi, it's good to know about the pace as I know lots of runners including myself do the slower/recovery runs too quick.
Mike Posted on January 28th, 2012Really appreciate your response :)
My coach guides my pace. Generally anyway, or sometimes it is told to me by Joe Bailey who decides to run a fast mile or two on my Monday evening run!
Andi Posted on January 26th, 2012My morning runs are 6 miles on a loop I have already measured. I dont wear a watch but its about 37 mins of running usually.
I try and run my short track reps, ie 400m as fast as I can for as long as I can. This weeks were 65-67 seconds.
I like to run ten miles in 60 mins.
Nice read as usual Andy and great mileage!
Mike Posted on January 24th, 2012I'm just wondering how you judge the pace of your runs and interval training when having goal for a quick marathon
You might have answered this before somewhere in your blog but how quick are your 6 mile morning runs and when you say "steady" 10 miles what pace would this be? And then how do you figure out what time to run your track intervals at?
Cheers :)