Trainingsession 16th - 22nd August
Sunday - 1 hour 57 mins on the canals with Lila on the bike. A hot day but explored some nature reserves which was good. (17.5 miles)
Monday - 1 hour 28 mins with Sam on the canal. Hmmm, sort fo tried a loop, got lost. Took way too long to find the canal and it would have been more than an hour anyway. Sam moaned for the last 25 minutes but it was all good miles for me! (13.5 miles)
Tuesday - AM - 64 mins steady on the canal (9.5 miles)
Wednesday - AM - 88mins with 3 x 15mins broken in to 5mins@mara pace/5mins@half mara pace/5mins@10k pace. I hate these sort of sessions and doing it off no breakfast probably wasn't wise and it was an out and back job where I had a strong breeze in my face going out. It sort of broke down like this for the 15 minute blocks: 5.24/5.20/5.08, 5.36/5.23/5.05, 5.26/5.18/5.09. Not really at the right paces but at least they got quicker. I find trying to do 10k pace on the road on my own almost impossible! (15 miles)
Thursday - AM - 48 mins steady (7.5 miles)
PM - 45 mins steady on the treadmill (7 miles)
Friday - PM - 59 mins steady. Felt pretty good and picked up last few miles. (9.5 miles)
Saturday - Am - 42 mins easy (6 miles)
PM - 40 mins easy (5.5 miles)
91 miles. Hard session on wednesday and some good longish runs this week. Only two double days but another week over 90 miles and sessions like Wednesday are the ones that count for the endurance work!
Comments On "16th - 22nd August"
I did not moan. How dare you!
Sam Posted on September 4th, 2009Singles or doubles
Hi John!
Ben Posted on September 2nd, 2009I think a blend is best. It's really difficult to do big mileage off only singles. If every run you do is 70mins+, then I think you're prone to getting tired. Yet if you never run over an hour, you're not going to reap the benefits that come form the extended run. That's why I do doubles most days, one good long run of 2 hours or so, and then try to do a 90minute run again during the week as another extended run. I think, in an ideal world, you'd do 100 miles a week in 2 hour runs, but try and do that a few days in a row without getting tired legs and you're a better man than me!
Single or doubles?
Ben whats your personal preference to get the high weekly mileage in- long single or more double days?
John Davies Posted on August 27th, 2009Which do you think works better for you and gets better results?
Thanx