Trainingsession 26th July - 1st August
Sunday - PM - 2 hours out and back on a cycle lane in York with Lila on the bike. Was mostly sub 6.30miling and felt alright but legs a bit tired at the end. (18.5 miles)
Monday - PM - 65mins with Sam along the canal (10 miles)
Tuesday - AM - 40mins easy along canal (5.5 miles)
PM - 65 mins with 4 x 6mins tempo off 1min. Was 5.05 miling or so feeling pretty comfortable. (10.5 miles)
Wednesday - AM - 60mins with Sam along canal (9miles)
PM - 60mins along canal and Vicky Park (9 miles)
Thursday - AM - 40mins easy (5.5 miles)
PM - 70mins with last 5 miles at tempo (5.20-5.25miling) Had wind in my face coming back so wasn't as fast as nornam tempo. Ran controlled though and could have done more. (11 miles)
Friday - 50mins steady along canal with Sam (8 miles)
Saturday - 3 x 6mins hilly tempo round Parliament Hill off 1 min, then 15mins recovery or so of steady running and then 5k Southern Mens League in 15.10. (11 miles)
98 miles. Felt pretty comfortable all week, which is all I can ask for really. Being able to do the miles without my legs falling off is about the most I can want! Had no real tired days this week and quads are starting to feel a bit better so just have to keep it going now. Tempo miling times are still not quite half marathon pace, but they never are. Always find it way harder in training than I do in races.
Comments On "26th July - 1st August"
Working Harder
Cheers for the input Ben,
Sam H Posted on August 6th, 2009Had a chat with coach and he has suggested that I take an easy run home (4 miles) after my Tuesday and Thursday club training sessions.
Hopefully this will gradually improve my recovery and train my body to go through it and endure the pain and tiredness!
Starting this plan easy and building up over time.
Thanks for the inspiration.
Training and racing!
Hi Sam,
Ben Posted on August 6th, 2009There's no real secret - its just about getting used to it really! I've done so much tempo and strength work (i.e. miles and long runs) that my body can recover fairly quickly from a training session and really, the race was slower than I would do if I was fresh. The first I did tempo runs straight after sessions it felt horrific, but I've got used to it and it's just a case of training your body to do it!
Ben
Hills and racing days
Ben - how do you manage and cope with doing a hilly tempo session round Parliament Hill and then race a 5k run?
Sam H Posted on August 4th, 2009For me the hills smash my legs and I'm knackered totally- no way could I race after this workout!
Whats the secret to this demanding training/racing on the same day?
Any advice on how to do it would be appreciated,
Thanks