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DCM 2012 Graduates - the next step
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How's the running going everyone?
I see that most of you have got back out running which is great, but I see a lot of you falling in to the trap of running your easy runs too fast!! So this week we will introduce some strides to give you all the chance to open up the legs a bit
Next week we will start to introduce a proper session to gear you all up for your December race, so it will become more and more important to take the easy days easy so as to keep you fresh for the hard days....This week I would also ask you to consider adding a 5th running day to the schedule if possible. For now it will just be a slow 2 miler. An extra running day in the long run will allow you to increase the weekly mileage without putting too much stress on the body.
So the plan for this week is as follows:
|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|3 mile easy|5miles easy incl 2 x Pyramid strides|2m easy|3m easy|rest/cross|6-8 miles
Again feel free to switch the days about in order to suit your lifestyle but try to put the 2 mile easy run the day after the 5 miles with strides. The idea behind this is that the midweek 'semi long' run will become our regular 'session' day and it is best followed with a short recovery run. For the weekend long run those targeting a Half marathon in December can stretch it out to 8 miles, for others; 6 miles is enough if they want.
Pyramid strides
This is a mini session my coach gets me to do on 'down week's' to keep the legs in touch with speed. It shouldn't be too taxing but it should help break up the monotony.
The session should go as follows: after a mile or so easy warm up, break into a higher pace for 20 seconds, then 40 seconds, then a minute, then 40 seconds then 20 seconds. In between the fast bits; jog for the equivalent time. So the session should go 20 seconds hard, 20seconds easy, 40 seconds hard, 40 seconds easy etc...
After the first set of strides, jog for about 5 minutes and then repeat. Finish off the session with a mile or two warm down to make up the 5 miles....
This session should not wipe you out: The idea is that the 1 minute strides should be at the same pace as the 20 second ones. The session is continuous (no breaks in running) so if you are totally wrecked and panting after the fast bits; you are doing them too fast!! The strides should be done a little bit faster than your 5k pace, so you should always feel in control of the pace and not sprinting flat out.
Any questions, fire away.0 -
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Pageant Messiah wrote: »I'm sorely tempted to get out and try a run and see how the leg goes. I'm like a drug addict in rehab plotting an elaborate escape at the moment. I really think running is addictive.
Now Now!! What was the deal?!
Addictive it is! you hate it...but love it! 0 -
Pageant Messiah wrote: »I'm sorely tempted to get out and try a run and see how the leg goes. I'm like a drug addict in rehab plotting an elaborate escape at the moment. I really think running is addictive.
You have no idea
http://www.npr.org/blogs/health/2012/05/07/151936266/wired-to-run-runners-high-may-have-been-evolutionary-advantage0 -
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This ....Morganti treats runners for injuries, and she says they're the worst patients. "The treatment is to stop running," she says. "They won't. They don't want to. A lot of the behavior is not unlike the patients we have who are seeking drugs. It's really similar. It's an addiction."
This describes me so accurately it's not funny.
I'm out for going on 2 weeks now and I can't see myself lasting much longer :pac:Now Now!! What was the deal?!
I know
but still - a couple of months off just isn't happening. 0 -
Dont think this has been mentioned in this thread yet. Thought some of you here might be interested in Marathon Talk. They have great podcasts all on the topic of... ehhh, marathons! I find them really great to listen to on the run and have already picked up some good tips (and I'm only a few episodes in).
Happy training
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I'd love to do Waterford but would be an awful long journey from the West.
As for easy pace I def didn't abide by that yest cos when I went out today legs were in a bad way and knee pain meant I had to nearly hop home. Promise to stick to plan this week.
Registered for Paris marathon yesterday, super excited. Had to chose it over Rotterdam in the end due to work commitments. Let the madness continue 0 -
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DO IT!!! Everyone is!!*:D
Be a great adventure! Get the train sure! handy out!
*not quite everyone, but close!
And who says peer pressure's only for teenagers
Right - entered! Wahoo:D:D (not before i checked last yr's results though just to make sure wasn't full of speedy people that I'd end up last...)
Fingers crossed by Boards AC top arrives before this and I can trial it out there
Tx for link career_move, train actually good value and one that'd get me in for quarter to 10 so might do that rather then drive so can chill out there and back...
So who else is going???0 -
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