Road Racing and Training Thread - Week Ending 1/13

Fingers crossed you're right marmite ;-) Cheers.

alf tupper - I guess that's one of the biggest 'issues' with HR based training. i.e. that everybody responds differently and has different physiological parameters. I have seen some (most?) places that say 92% is 10k, but the Jack Daniels tables would put that at pretty much bang on LT. As for having plenty of time, I agree. 14 weeks is loads :-)

[bdcrunner0910 - I'm signed up for Midlands XC, Dewsbury 10k and Bath 1/2M and if all goes well, then i'd like to do Salford 10k on Good Friday too. Are you doing any of those? If not, what have you got on the calendar?

kr - pleased to hear the asthma meds are working. And yes, I agree with what has been said about getting in shape in time. Three months is plenty and even though your training has been (relatively) sporadic these last few weeks you still have a strong base to work off. Well done on being the 11th fastest Irishman!

Hi! I'm new to letsrun. I just started training again. Ran 3 marathons in 07,08 3:27,3:14,3:28. Took a several year hitatus and have since fixed my severe overstriding/heelstriking (thank you vibrams). If you don't mind, I'm going to post all of my training, since I'm only 5 weeks in. I'd love some feedback! Progression runs are by feel, as I loosen I go faster. All runs are hilly unless otherwise noted. Distance is miles.

12/8/2012 7.5/7:10 80% effort

12/9/2012 4/7:07 8,7,6:4x,6:4x

Week 11.5/7:08

12/10/2012 10.5/8:45 easy. 10 mile bike commute

12/11/2012 0 22 mile bike commute

12/12/2012 0

12/13/2012 0

12/14/2012 7.5/7:32 attempted 7:00, sore and tired @ end

12/15/2012 7.5/7:34 let pace come naturally, felt great

12/16/2012 7.5/8:19 relaxed

Week 33/7:48

12/17/2012 0

12/18/2012 5.5/8:47 First 3.5 barefoot, last 2 7:20,6:53

12/19/2012 5/9:00

12/20/2012 0

12/21/2012 7.5 8:19

12/22/2012 7.5 8:34

12/23/2012 2.84 9:30

Week 28.34/8:42

Begin 4 Strides with every run except days with up tempo work.

12/24/2012 7.5/8:09 10 min fartlek woke my legs up

12/25/2012 7.5/9:00 easy

12/26/2012 3.25/9:00 easy

12/27/2012 8.4/7:52 5 mi fartlek woke legs up

12/28/2012 5/7:58

12/29/2012 5.45/7:45 5,4,3,2,1 mins hard w/ 1:30 rest.6:58,

6:25,6:31,6:27,5:47 pace

12/30/2012 0

Week 37.1/8:14

12/31/2012 5.2/8:41 trails

1/1/2013 7.5/7:58 4xmile at 7. felt slow

1/2/2013 4.5/8:50 trails

1/3/2012 7.5/7:52 # of pickups diff lengths, sluggish

1/4/2013 7.39/8:24 relaxed, felt great

1/5/2013 7.37/8:06 relaxed, felt great

1/6/2013 13.5/8:16 hard @ end

Week 52.96/8:14

1/7/2013 4.4/8:41

1/8/2013 0 20 mile bike commute

1/9/2013 5.5/8:24 20 mile bike commute- VERY hilly

1/10/2013 5.2/8:16 22 mile bike commute 4x4 89,90,78,82

1/11/2013 5.25/7:55

1/12/2013 4.6/7:47 very hilly

1/13/2013 0

Recovery Week 24.95/8:12

alf - i just do what my coach tells me to do. :)

not only here, but in other forums I'm amazed at the amount of people still running when they have the flu or high fevers. If I even have a 99F-100F fever or feel off, I take off. I've gone down some deep gully's before with overtraining and running while sick. Trust me you do not want to go there.....

Also, everyone wash your hands and don't put your hands anywhere near your face!

marmite- i have none of them on my schedule but i may enter salford, sounds a decent race! Ripleys 'former' top runner Dale who i may have mentioned is doing bath HM hoping for sub 68 minutes :). my schedule evolves around 5ks and maybe the odd mile race if i can find any.

Kr just thought i would add a bit more detail to my last

comment

I have not read alot about HR training but i like the idea of running controled, well with in reason.On my cruise intrvals as you have seen i stick to my 87-92% (tempo).Its only on my hill repeats i go up to 95% thats only for the last 20sec of each effort.My plan or idea is to do the 10k R/R and see what kind of heart rates i hit and hold,from that i will adjust if need be.But at the end of the day i want to hold this kind of training until the end of March.

"plenty time"

When i used to run marathons i worked on a 9-12 week cycle,like you i always came into this cycle from a good base.Good luck

alf tupper - if you don't mind sharing, what would be a typical week for you during a marathon specific cycle? And what did you focus on in the period before the 9-12 week marathon cycle?

For Berlin last year I really only started marathon training 8 weeks out. The plan this time was to get into the nitty gritty of it from 10 weeks out and do a bit more volume at a slightly higher intensity than last time.

I always intend to spend the time pre-marathon specific working on 10k-HM speed, but it has never really worked out like that for one reason or another (e.g. last year before Berlin, my planned period to work on 10k-HM coincided with my wife's exams and both kids taking it in turn to have chicken pox!, so I ended up doing way less mileage and way less quality than intended). Realistically, I guess it means most of my racing over the years has been done off of (haphazard) training similar to Lydiard's marathon conditioning training, so I really feel if I can put a few consistent cycles together with some good LT work I could improve by loads.

Kr - will do, will take a few days moved house a few times most of my diarys are in the loft.You take care keep on running, dont let the snow put you off.

Cheers alf tupper. No fear of the snow putting me off ;-)

-------Final Report-------

-----Honor Roll------

1) The Angel of Death 121

2) marmite 93

-----Preliminary Honor Roll------

3) Young Guy 80 30%

4) pablo 78 10%

5) SteveInAlaska 75.5 40%

---------------------------

6) grizz 73

7) CTA 72

8) NP1112 71

9) alf tupper 70.55

10) brumrunner 69

12) Another 67.5

13) The Mack 65

14) VF Runner 63.75

15) Darwinian 54

16) Numbersguy 51

17) schmittipaldi 51

18) aaryno 47

19) GNR1 40

20) Yuri_G 38.5

21) Printer 35.5

22) Has been that never was 35

23) Renewed Marathoner- 25

24) Tiger_Runner 20

25) Runner FC 11

******Stat(s) of the week******

Shout out to BlaznBison24 who ran 2:18 at Houston, I am pretty sure he is the fastest to ever participate in the thread. Miss his posts

Other noteworthy stats, as of now there is 28,310 miles logged on the spreadsheet, that equates to .26 miles every minute for the past 11 weeks.