Build up to Virgin London Marathon 2010

firstborn said:
Another update: I finished last week a little fatigued and so my Sunday run suffered. Only managed a 42 min 10k, but felt it. Didn't go all out and looking at my heart rate data afterwards it was quite low, about 20bpm lower than it should have been,which points to fatigue as far as I'm concerned.

I probably put too much into the Thursday run (6:30 min/miles when target was 7:20min/mile) also my recovery run on sat was up and down the hills of North Yorkshire so not really recovery.

Adjusted this weeks routine to account; rested Monday and recovery run on Tues instead of speed work then back to normal. Week 5 & 6 routines are:

Week 5:

Mon Rest
Tue 5M easy @ & 7:56 min/mile easy
Wed 9M slow @ 8:20 min/mile
Thu 6M steady @ 7:22 min/mile
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 16M (approx 2hrs 15) slow

Week 6:

Mon 4M (approx 35 mins) easy
Tue 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 10M (approx 80 mins) slow
Thu 1M jog, then 4M (approx 29 mins) brisk, then 1M jog
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 18M (approx 2hrs 30) slow
Click to expand...

Your doing good mine is week six
Mon 4 miles
Tue rest
Wed 6 miles
Thu 4 miles
Fri rest
sat 14 miles

Next week it's

Mon 5 miles
Tue rest
wed 8 miles
Thu 5 miles
fri rest
sat 14 miles
 
Toekiller said:
Decided to join our companies group entering London this year. Never ran before but I'm slowly getting better.

http://connect.garmin.com/activity/24035331
Click to expand...

Cool, slowly does it is the key.

fadetoblack said:
Your doing good mine is week six ...
Click to expand...

Are you in London too? Apart from one little hiccup things are going quite well. Had a good 16mile on Sunday @ 7:58 min/miles, a bit quicker than planned but heart rate was low and it felt very relaxed.

Most difficult thing for the next few weeks is to find a decent hill! Not easy in Notts, speak up if you know different :p
 
No doing Edinburgh may 23rd and next weeks long run is 16 miles ( not 14 as I said before)
you want hills come and run in appleby all my runs have hills : (
 
1h north just head into the peakdistrict

ideally start at buxton, where i live an you have hills EVERYWHERE :)
 
fadetoblack said:
No doing Edinburgh may 23rd and next weeks long run is 16 miles ( not 14 as I said before)
you want hills come and run in appleby all my runs have hills : (
Click to expand...

Ah, yes. You did say it was edinburgh earlier.

Need a hill about half a mile long and enough of an incline to make it worth while. Time constraints mean I can't travel to it though, otherwise I would have been off to the peaks.
 
ive used somersby road, breck hill road and arnold lane before if your anywhere near arnold/woodthorpe. I think somersby is about 1/2 mile bang on.
 
emetic said:
ive used somersby road, breck hill road and arnold lane before if your anywhere near arnold/woodthorpe. I think somersby is about 1/2 mile bang on.
Click to expand...

Cheers. I'm in Beeston, apparently there's a hill in Bramcote that could be suitable, need to check it out during daylight though.
 
Yateszy said:
What sort of food are you eating for the running???
Click to expand...

My diet is fairly standard i.e. eat anything. Only things I do stick to:

Before a long run (16+ miles) or a race; are pasta the night before, porridge 2 hours before and a lucozade sport with caffeine waiting at the start.

Post long run/race; whatever is in the goody bag if it's a race, chocolate milk or recovery drink, followed by a high carb meal with chicken or tuna as soon as I can afterwards.
 
Makes me realise how crap I am, I do 11k on the treadmill and I am knackert. Need to go out running though, doubt the treadmill is any good for you.
 
Begbie said:
Makes me realise how crap I am, I do 11k on the treadmill and I am knackert. Need to go out running though, doubt the treadmill is any good for you.
Click to expand...

11k on a treadmill is a fair effort mentally! Treadmills have their place, can me more forgiving on the joints.

Just updated week 6 and had to swap a few things around due to other commitments. Feeling good so far though.
 
Run went really well bit slow at 2:08 but did not run for time. Woke up today with a bit of lower back pain? But legs are great. Running 4miles mon wen 7 miles thur 4miles and then on sat 16 miles! Anyone had back pain with running? If so any cures??
 
fadetoblack said:
Run went really well bit slow at 2:08 but did not run for time. Woke up today with a bit of lower back pain? But legs are great. Running 4miles mon wen 7 miles thur 4miles and then on sat 16 miles! Anyone had back pain with running? If so any cures??
Click to expand...

Was 18 for me this Sunday, legs felt fine but head and stomach didn't. But 8:10 min/miles so still on target.

Next two weeks pan out like this:

WEEK SEVEN

Mon 4M easy @ 8:09
Tue 1M jog, then 12 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 11M (approx 90 mins) slow
Thu 8M (approx 60 mins) steady
Fri Rest
Sat 5M (approx 42 mins) easy
Sun 20M (approx 2 hrs 45) slow

WEEK EIGHT

Mon Rest
Tue 1M jog, then 14 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 12M (approx 100 mins) slow
Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog
Fri Rest
Sat 5M (approx 42 mins) easy
Sun Race Sleaford Half Marathon
 
having a lazy week to rest back this week. As i am ahead of training plan So went swiming on monday night , Tue rest , wed Gym 1 1/2 hours mixed cardo workout, Thurs 5 mile run (easy) Fri rest , Sat 10 mile run

next week back to normal

mon 4 miles
tue rest
wed 7 miles
thurs 4 miles
fri rest
sat 14 miles
 
Week seven is a nightmare at the mo. Have a bug and lost my apetite and hence lack the energy to run. Have missed tues/wed/thurs runs. I've also lost 8lbs!!
 
Mate,

that sounds like you have had hell of a week : (
going to do 16 miles in the morning now as i have been to the Doc's
and i have got siatica and given 3 type of pills and told to run on the grass
and no hills ( i live in cumbria so thats a hard on not to break)
so the long run will be long slow 10 min miles :p
 
You must log in or register to reply here.
Back
Top Bottom