Trainingsession Training 27th December - 2nd January 2011
M- 10.62 mile on the fells. Rain changed the snow to sluch and ice. Very tricky in places and resulted in a slow pace.
T- 10.03 Mile with Gaz Raven and Carl Harman. Details here.
W- Session from Wythenshawe Park, Manchester, 5 x 5mins off 2 mins jog recovery. Distance for session 12.04 mile. Evening run 6.80 mile steady.
T- 10.15 mile with Carl Hardman. Much of the first half was off road on wet tracks. Second half better runing on canal. Evening run 5.44 miles steady from home.
F- Auld Lang Syne Fell Race. No warm up to talk about and no warm down. Just the race. 6.61 mile. Auld Lang Syne Fell Race from Howarth, Yorkshire. Popular fell race, so much so its a pre entry only race now and numbers go within days of it opening. Won race from Jonny Brownlee who was second and Ian Holmes third. Was close between Jonny and I for all the race. Seconds in it at the end. Was very wet and muddy. Check out the garmin connect link via my facebook page. Some interesting mile splits!!! No evening run, thought I would give my legs chance to recover before embarking upon my Saturday session. Which ended up being a steady run anyway as I got wasted on Friday night and spent most of Saturday recovering!!!
S- 10.36 miles nice and relaxed. Was going out for 6 miles after not doing my session due to drinking too much but felt ok and decided to do 10 miles.
S- 15.22 miles early am. 90 minutes running. Felt very good doing the run.
Weekly total- 87.27 miles
Comments On "Training 27th December - 2nd January 2011"
Training
Hi Andi
Old Scottie Posted on January 5th, 2011For a guy who has good endurance, lots of slow twitch fibres, good recovery from hard training, is geared to 1/2 and full M, I am a little puzzled by some of the training you do....
Most of your "work " sessisons seem to be geared around 5K pace...the equiv of 16x400 with 30 secs rec, 5x5mins off 2 etc....I find it hard to see just what these sessions are doing for you, especially if your key aim is to run a sub 2:15 marathon...
I am assuming you do these as speedwork for X-country/short road races...
With your profile I would expect to see more of the following kinds of sessions...
8x400/400 with the first 400 at around 5K pace and the 2nd "recovery" 400 at or just slower than M pace...continuous running
6 x 1mile with 1 min recovery...extending to 8 then 10 over an 8-10 week progression....
6-10 miles fast tempo runs focus on improving cruising pace...
5x 1mile/1mile with the first mile at between 1/2M to M pace and the 2nd recovery mile about 30 secs slower....(continuous run) extending to 6 then perhaps 7....(could alternate with 1000/1000 at same pace/overall distance...
20/20/20 getting faster with each segment...extending to 25/25/25 then 30/30/30....
You are obviously a very committed runner, given how you fit your training around a busy job and family....I would have thought that from my perspective "looking in" on what you do, the key for you would be to focus on training speeds that criss-cross your threshold pace....improving that significantly would allow you to run even better from 10K trhough to marathon...
Best of luck for the rest of X-country season and whatever M you plan next...
Old Scottie