Fuggan's Abbey Dash Assault

Fuggan

Fuggan

Fuggan

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Leeds
Thought it'd be a good idea for me to log my training, so here goes!

I've started properly training today for the Age UK Leeds Abbey Dash which is on the 16th November. That gives me 8 weeks worth of training.

It's one of the flattest 10k races in the country and is well attended by both recreational, club and elite runners. I've run this race in the past, and currently hold my PB on this course at a time of 44:55. Goal this year? Beat that. I want to smash it, I'm aiming to shave a minute off it. Something in the 43:xx would be awesome.

Here's a link to the plan. (PDF)

I am following a training plan that I found online, I actually followed it last time I set my PB too. It is a mix of long steady runs, hill sessions, tempo runs and double sessions. I already have a decent base as I have been doing some of the sessions off the plan for the past month and like to think I am already quite fit. I can run at a 5:00km pace for 45 minutes fairly comfortably already. As a side goal I'm trying to drop a bit of weight while training, I'm aiming to lose 1-2lbs a week, taking myself down from 83kg down to 75kg which I want to maintain through the winter months. (5'11). I like to think I have a decent grasp on nutrition so I won't go into too much detail on that front in this log, I'll keep this mainly centered around the training.

Today is the first day of the plan so will be executing day 1 shortly.

Day 1.
45 minutes run. The plan is not very specific in what 'run' means. It just states either easy, steady or run as levels of intensity, so I'm taking a 'run' as a pace at which I couldn't hold a conversation at. Report back soon!

Wish me luck!
 
Just in from day 1's run. Ran a loop round my house and ended up running for 49 minutes. Wasn't as fast as I'd liked to have gone but I made some good negative splits. Average pace was around 5:45 and it felt easily comfortable, the last 3 kilometres I was pacing in at c4:40 and even that felt good!

Onwards and upwards!

mrthingyx said:
Good luck!

I think cardio is insane, so any running deserves encouragement (provided it is accompanied by an appropriate strength and mobility routine!)... :)
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Thank you Sir! I'm keeping my membership on at the gym but I mainly only do core and some resistance work & stretching/foam rolling there now. Before I properly got into my running I was a more into lifting but wasn't really sure why I was doing it, so decided to turn to aerobic fitness. I still appreciate that people like to lift and get big/strong etc. and respect people who can commit themselves to that lifestyle, each to their own I guess.
 
Oh, sure. :)

The reason I made the suggestion is because most runners (and cyclidts, etc.) suffer from horrid mobility problems that will progress into nasty chronic conditions like shin splints, patellar tendonitis, and ITB syndrome.

Mobility and lifting are actually some of the best cures for a lot of them, so don't discard them because they may not appear to be useful. :)
 
mrthingyx said:
Mobility and lifting are actually some of the best cures for a lot of them, so don't discard them because they may not appear to be useful. :)
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That, I did not know, so thanks! I was in two minds about whether or not to keep my membership going but I think it's a no-brainer now. I suffered with shin splints when I first started out which turned out to be crappy trainers. Not a nice thing. :(
 
Good luck and I'm sure you'll manage it.

Not too disimilar to where I was weight wise last year to be honest, use to come in at around 84kg and now pretty comfortably sat around 76-77 and I can tell it's made a difference. Your pretty much the same height as me as well.

Just keep going, stick to it and the results will follow. :)
 
Thanks man, really looking forward to it!

Day 3.
Alarm was set for 06:45 so I could get 30 minutes 'easy' in before work. I always find it hard running in a fasted state, no different today. Kept it easy. Got another session tonight of a 45 minutes 'run'.

Double sessions do a world of good for endurance, or so I hear. Anyone else heard similar?
 
Rather you than me as that sort of training holds no appeal to me, however you have my encouragement and best wishes on achieving your goals!

Just to echoing mrthingy's comments, mobility and some strength work can enhance performance. Clearly you're not after being a bodybuilder (nor are many people, even me as it holds no appeal) however, building some good functional training in your programme as well as some decent mobility will enhance your recovery, strengthen your muscle structure allowing for more efficient use of them when running. It will also help to mitigate some movement issues you may have and also improve core strength and keep your posture from being skewed by the punishment of running a lot.
 
Thanks Freefaller. Good advice.

I still have a gym membership as I mentioned, but I only really stretch and do some core work there. I should maybe put more thought into what I am doing in the couple of sessions a week I go.

What kind of routine/exercises would you suggest to accompany my running training?
 
If you include lifts like squats, deadlifts, pull ups or bent over rows, and some benching you should have your bases covered.

However as you will be running I'd also include things like walking lunges, and bulgarian split squats, they will help strengthen your joints (especially the knees) you bone density, improve glute activation, and improve the movement of your body when following a fairly harsh training regime.

Other things you can include to add a little more dynamic work are things like box jumps, reverse lunges, front squats and some romanian deadlifts, glute ham raises and glute bridges - this will focus on the area from the pelvis downwards and help keep everything in balance.

Doing some mobility and a selection of the exercises I first mentioned will also strengthen your core.

You don't have to do big weights, just enough for them to be challenging and resistive. If you're throwing the weight around with ease, then it is too easy ;)

Have a look at the excellent form and mobility thread started by icecold.
 
Grand, thanks for the tips all. I'll definitely start incorporating some of those exercises in my routine. I'll check that mobility thread out too!
 
Just in from second session of the day which was down as a 45 minute run. I did the same loop I did on Sunday and managed it nearly 5 minutes faster! I went for it pretty hard and ran by myself whereas I had my housemate with me on Sunday and he's not as fit as I am. Felt good, average pace of 4:49 for the full loop.

Got some chicken in the oven and quinoa bubbling away for dinner. Early night on the cards...
 
Day 4.
Well the alarm was set early again this morning as I'm out for dinner tonight so no time to train and had to get it in in the morning.

I woke up still feeling tired, think that double session did take a bit out of me as I felt a bit sluggish in the first few minutes of the run. Sleepy leg syndrome too, I guess. Despite not feeling properly up for it I still managed a decent tempo workout in.

I ran for 30 minutes, with the last 10 being at 10km pace. Was knackered when I got back to the flat and didn't really have any way to measure my pace (phone was low on battery) so pretty much just went steady for 20mins then gassed it for the last 10.
 
Day 5.
Today's session was down on the plan as a 60 minute run.

Went out after work feeling pretty tired, had meetings all day and what not but soon got into it. Ran for an hour and 5 minutes at 5:30 pace and felt pretty good when I got home. Just did a big loop round my house. Could definitely tell that I had ran for longer than I have in a long while, but felt I could have gone faster.

Got a rest day planned for tomorrow so going to take on some good carbs in prep for a double session on Saturday.

Peace out!
 
Nice rest day yesterday followed by 30mins 'easy' this morning. Double session today so will update later on how I get on with my first proper speed session... stay tuned!
 
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