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WEEK 1 PLAN
Monday - 5k steady
Tuesday - 1k w/u, 10x200m, 1k c/d
Thursday - 5k easy but hilly
Sat - 6.5k slow (this is lsr, only not yet long!)
Sun - 30k (90min easy) cycle
Any suggestions/criticisms/advice are welcome as always- this is basically the format I'll be sticking with over the summer, increasing the shorter stuff by a couple of km and increasing the long run by a mile (or two sometimes) each weekend and build up the distances slowly. I'd like to get to a 10 mile lsr as standard and hold it there until closer the HM.
Consistency and habit are my downfall, so that's where I need to put in the effort. It's gonna be a good summer
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Hi libelula, long hill reps are generally for winter training but a hilly run can be done any time of the year. I'd recommend that you keep the hard days hard and the easy days easy. Try not to have two hard or steady days back to back, slot in a rest or recovery day as this is where your body will make improvements. Rest and recovery are as important as the sessions and harder runs.
A few of us here do short hill sprints of about eight seconds with a full walk back recovery. I try to do one of these sessions at least once a fortnight and because they don't fatigue the body you can slip them into most easy runs. They're great for form and leg turnover. Long strides of 30-35 seconds and shorter strides of 20 seconds at the end of a run are good for this too.
All the best 0 -
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Day 1.
5k done, despite not feeling 100% the past few days. Might have a wee virus or something, but I came around a bit this afternoon so gave it a lash. I was going great guns until a big dirty squall of wind and rain hit me right in the face for the last 1km. Sure you'll have that.
Splits are a bit skitzo, but the weather is to blame. I swear. >.>.
6:19
5:53
5:49
5:58
6:30
Total - 30:28
Avg HR- 165bpm0 -
2k warm up, 10 x 200m, 1k cool down.
Happy enough with it, strong consistent effort. I made a balls of it in that I deliberately avoided the club track as I knew it'd be wedged, and in my wisdom picked a hilly park route instead so my times were all over the gaff. Lesson learned
Avg total pace - 5:22
Avg total hr - 156
Can't work out the exact splits for each 200m, haven't found that button yet
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Bungy Girl wrote: »Possible legs just a bit heavy still after those 200s ? Did you do the 5k this morning or yesterday ?
Just this morning, I'd guess you're right about it being the 200s- I'm not overly tired and I'm fed and hydrated so that's probably all it is 0 -
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Bungy is the expert, but what we've done only needs a small hill and doesn't have to be that steep. pick a spot to start from, jog to the spot, then do the 8-10 sec sprint. Note where you stopped (trees are handy for this) and try to get back there on the reps.
Our plan called for 3 min standing recovery, which believe me, on your own feels very long and odd.
The sprint itself, you are supposed to focus on form, stay controlled, etc...
+1 to the above (apart from me being any sort of expert). The 3 min recovery is the most important bit (even if you do look like a loon hanging around talking to yourself :rolleyes:) because these short sprints are not about fitness, they're about form and specific muscle fibre recruitment (that's the science bit 
). And if you're lucky, like Firedance and Aquinn you will attract admiration from good-looking passers by. Myself and annapr have not been so lucky :rolleyes:
Enjoy the session (and don't forget a decent warm up before you hit the hill!)0 -
Thanks ladies, I bleedin' LOVED that session
2k warm-up and I did 10 x 10sec hill sprints with 3min recovery. I did feel like a total tool standing there, but after the first couple I got all zen and stood there listening to the birds and looking at plants and all that jazz. Standing still for 3 minutes is a very rare thing for me and it was lovely.
As for the sprints themselves, I got progressively faster up until about 7/8, then lost a few metres and felt like I'd nearly had enough so I stopped at 10 and jogged the 1.5k home.
We'll see tomorrow what kind of shape the legs are in, they're a biteen tingly right now.
I be foam rollin' rollin' rollin' yo :pac:0 -
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Thanks ladies, I bleedin' LOVED that session
2k warm-up and I did 10 x 10sec hill sprints with 3min recovery. I did feel like a total tool standing there, but after the first couple I got all zen and stood there listening to the birds and looking at plants and all that jazz. Standing still for 3 minutes is a very rare thing for me and it was lovely.
As for the sprints themselves, I got progressively faster up until about 7/8, then lost a few metres and felt like I'd nearly had enough so I stopped at 10 and jogged the 1.5k home.
We'll see tomorrow what kind of shape the legs are in, they're a biteen tingly right now.
I be foam rollin' rollin' rollin' yo :pac: we should rename them the Zen hill sprints! 0 -
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6.5k today.
Tried a speedwork session that I invented myself and it didn't really work
Got a good run in though, and bumped into a running buddy for a few laps.
The idea was 1.5k warm up, then 2 mins hard/4mins slow x 3. It was grand like, but I found two minutes very long. Maybe I should have started with 1 min reps and build them up over time...0 -
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2k warm up, 10 x 200m sprints, 2k cooldown.
It went really well and I'm only delighted with myself (even if I did angle it so as I didn't have to do them into the wind).
I didn't go for specific times, but I kept the pace fairly bang on, and finished the last one not wanting to do one single more rep.
For me that'll do nicely 0 -
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Today was a day off work. Because that's the why, and tomorrow I'm going on HOLIDAYS to Edinburgh for the weekend. So I got my 'halfway down my back' hair cut up to 'not quite touching my shoulders'. Feel all brand new.
Today was also zen hill sprints day, what better day to try out my new hairstyle for speed and aerodynamic-ness.
Ran along the sea front for 2.5k, then did 12 of the wee divils up a hill beside the pier. It was only glorious
Then I came home and made a new strava segment (it's all about the segments round here lately) and registered for the Warriors Run.
And now I'm going to stick on a big dirty roast for the dinner.
Have a good weekend errybuddy!0 -
And we're going to stand at mile 25 of the edinburgh marathon and look at people struggling and frighten me into being a good girl and to train properly for the dublin marathon and then go to the finish line and see why it's allllll worth it in the end
HOLIDAYS0 -
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This week was a stepback week, same intensity but less mileage. Last week I did 33km, so this week I wanted to do around 30. I was travelling all day Monday, so that condensed the week a bit for me. In hindsight maybe I should have done only four runs, but lengthened them? Tis done now anyway
Tuesday - 6k tempo.
Hard and windy but got through it. Kept it reasonably flat, the wind did the work. It was hard to control the hr but it averaged out alright in the end.
Wednesday - 6 x 300m (5k)
Felt ok, think the splits were alright. Didn't really look into how long they'd take, but did it mostly by feel due to deciding at the last minute to do those instead of my usual 200's.
Thurs - 5k easy
Very easy. Did it at 7:30am so it was a shuffle more than anything else. Deliberately kept it quite slow. Felt tired after only doing speed stuff the night before. Rest now until Friday evening
Fri - 8 x 10 sec hills 3min rec -6k
I very nearly didn't do this run, I had tired legs all day. Did some stretching and convinced myself to just get out and do 'something', even a slow few km's. First km was very slow and heavy, but after that I was away with it. Jogged 4km to a 1.8km rolling hill and sprinted 10sec up one, shuffled along to the next, 3 min recovery and so on. It worked pretty well, only downside was that its a fairly busy wee road so traffic watching became part of the run. Did see a birds nest on one of the recoveries
A man on a bike fecked up my last two sprints/recoveries by stopping for a chat. I think he thought I was bolloxed (standing at the bottom of a hill withyour hands on your hips will do that) and overstayed his quick chat welcome until I just kinda jogged away. Got them done in the end, after I shook off my new training buddy.
Felt good after, legs are much better than they were all day. Glad I didnt skip it now, that was a good call.
Sun - 8k with 4 x 30 sec surges
Still a biteen tired after a trip to Croke Park yesterday, spent the day roarin' me head off (and a couple of drinks last night), but it was a glorious morning so there was no way I wasn't getting up to run. I'll have a nap later
So off I trotted along the shore. Was keeping the heart rate nice and low until I hit a strava segment I knew and decided to race the bleedin' thing. :rolleyes: Copped myself on again after that bit of craic and finished the last 4km with a 30 sec surge at the end of each.
Happy enough with that week, between work and other busy-ness it was a mad one, but it's done now and I feel good.
Next Sunday is a 5k race so I haven't planned this weeks runs yet but I'll need to behave myself and prepare well for it. It's a lovely flattish course and roads I know well, so there's the potential to put a big grin on my face if I keep the head..0 -
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During yesterdays slow run, I found myself singing the alphabet out loud to make sure I was going slowly enough.
You know those moments when you're fairly sure you've finally, completely and utterly lost the plot? Yeah, that was one of those...
I'm pretty sure Beyonce's dad used to make her sing while doing laps around the block. Didn't do her any harm. Although I think it was to improve her singing not her running 0 -
Bungy Girl wrote: »I'm pretty sure Beyonce's dad used to make her sing while doing laps around the block. Didn't do her any harm. Although I think it was to improve her singing not her running
Jaysus if I had her legs, let alone her voice :pac:0 -
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Bungy Girl wrote: »Maybe that's how she got them. Singing and running combo - keep it up
Watch this space... 0 -
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Monday
6k @ avg 6:13/km.
Avg HR - 150
Just an easy run. Nothing to note but I enjoyed it. There was a big downhill in the first half, which I had to come up on the return but I'm finding that hill easier and easier every time I hit it. Solid
Tuesday
3 x mile repeats. Total 7k.
God I loved doing these. Loved them. It was a glorious day and I felt good and pushed on. They were hard, but manageable. I had to slow myself a couple of times when I looked at the watch after 300m and realised I was going baldy-headed at it. I was averaging 5:20/km for them. Possibly could have gone faster but this is a raceweek, so nuh uh. I realised after them that that's the time I'm hoping to hit in Sunday's 5k so I dunno if I did the right or wrong thing with them..
Thursday
10 x 10 sec hill sprints. Total 5k
There's a really steep little hill up out of the beach beside me, so given the bleedin' deadly evening it was, I decided to jog down there and do them.
Bad idea.
There were people all over the place. On MY beach. :eek: How very dare they!
Between dogs on leads and tantruming kids and 'adults' with no spatial awareness I spent more time waiting on the path to be clear than I did concentrating on my sprints. Still an all, got them done, and happily pegged it home to get ready for a sneaky midweek dinner out as neither myself or himself had the will to cook anything more than a pizza
One old man gave me a good boost on the run though, when he commented "Keep that up, few more of them and you'll have some serious speed on the flat". I love people like that, not afraid to roar a bit of encouragement
Friday
Shuffle.
5k @ 6:22
Avg HR 149
Didn't enjoy this one bit because I wore shorts that rubbed/chafed my leg and the last 2km were torture. Stupid shorts.
Gonna rest up now and take it handy for the weekend, race is on Sunday morning.
Race report to follow with a time of under 26:30 or I'll be in a VERY BAD MOOD. 0 -
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