Trainingsession 19 July - 25 July 2010
Mon 19 Jul 12:40pm 6 miles on canal with Andy Nixon Wed 21 Jul Thu 22 Jul 6:00pm 15 miles including 12 mile progressive tempo run (5:49/mi ave). On the Middlewood Way in Stockport with Pete Riley, Steve Vernon, Jack Martin and Ross Millington. Splits: 6:02, 6:08, 6:36, 6:28, 5:59, 6:04, 5:48, 5:34, 5:28, 5:15, 5:17, 5:10. Last 5 miles in 26:44. Did a similar run last Saturday as well covering 20 miles with the middle 13 at marathon effort - the more runs I can do like this the better as I really feel it was the few runs like this that contributed most to me performing well at London off a limited build up. Fri 23 Jul Sat 24 Jul Sun 25 Jul Weekly Mileage: 115
7:08pm 9 miles including grass session with Matt Barnes. 4x5min30 (2mins). Mile splits: 4:54, 4:53, 4:57, 4:59. With Barnes on first rep, had to cut a few corners to keep up on the other 3.
Tue 20 Jul
2:29pm 6 miles
6:30pm 9 miles
2:12pm 14 miles
2:35pm 5 miles
12:47pm 9 miles
5:37pm 6 miles
8:35am 10 miles including road session in Heaton Park. 3 sets of 1 Mile (1min), 800m (2mins) plus extra 800 to finish and take the session to 5 miles in total. Trained with Ben Riddell and Joe Bailey. 4:47, 2:23, 4:40, 2:19, 4:42, 2:20, 2:18. Quite a tough hilly circuit in the park. Only done this session once before – that was 14 days before my 10000m PB and had Jones, Raven and my brother to chase that day. Averaged 4:40 and 2:20 that day so I’m definitely getting there.
5:01pm 6 miles
7:09pm 20 miles
Comments On "19 July - 25 July 2010"
Hi there!
Dave Norman Posted on July 27th, 2010I probably started doing double days back in 2001 when I was working full time in Manchester City Centre as an accountant. Back then, my routine was simple. Run to work (direct was 6 miles) and run back from work (probably make this a longer loop back). On session days, I would get the train home and then drive to the track.
In my current job, I live 2 miles from work and tend to drive in. I have an hours lunch break and it makes sense to use this for my run for several reasons. My place of work is blessed with some awesome off road routes straight from the door. Also I really started to suffer badly with achilles pain in 2005 which was always worse in the mornings and I found that once I experimented with the lunchtime run option, I was able to train more consistently. Also I lead a busy lifestyle and fitting a lunchtime run is helps me manage my time a little bit easier in a similar way to how my run-commute used to.
I try to time my run so that I get around four hours between finishing the first run and starting the second. This means I can eat three fairly regular meals with number 2 falling after my first run and number 3 falling after my second. The only issue with this is that I work in retail and the level of activity in the store can dictate when I can leave for my break. There have been instances of me going out at 4pm for my first run of the day or having to skip the run totally and do it in one go after work. But as an endurance runner I should be able to handle that and I think it contributes to me being mentally and physically strong.
With regards to pace, I make sure I hit my key sessions and races hard and then run as I feel on the vast majority of my runs. Some days my legs are screaming at me and I might run 8:00 per mile other days I will feel better and run at 6:40 per mile for the same effort.
Cheers
Dave
training?
Hi Dave,
SimF Posted on July 27th, 2010Welcome to RL, just a quick question about your training. I noticed on Tues and Fri you split up your mileage for the day up into a 6 and 9 mile run which are roughly 4/5 hours apart? Is there any advantage to split it like this or is it a lifestyle influence on your training? Also are both these runs done at a similar pace?