15-08-2011, 09:06 PM
Hi TheEd,
I'm undecided what to do, I have been feeling a little jaded recently which has meant I haven't really been enjoying my running. However reducing the volume to every other day seems to be having positive affects on me both mentally and physically. I want to be in top shape for the 1/2 marathon at the end of September and the two 10K runs I have lined up for October, am I best to take two weeks off / build up now and then 1 cycle which will bring me right up to the weekend of the 1/2 marathon?
It will be a pretty intense period with the 1/2 (25 Sep), 10K (9 Oct), 10K (23 Oct) with only 1 clear weekend between each of the events. Any advice would be very much appreciated.
As for the programme, on Saturday I ran the 5K as expected. I set out with the sole aim of ensuring all my splits were below 4min / k (normally my 4th K is slightly over) and to start accelerating during the last 500m. While it was reasonably hard work keeping pace during the 4th K, overall it seemed like a 85% effort, so I was pretty suprised to complete the distance in 19:12.
The splits were:
(My footpod is under reading as usual hence the 4.92K distance)
Just for the record, that is a full 2 minutes faster than before I started the programme!
Yesterday I did an easy 10.5 miles with my club and today I am having a rest to try and avoid the over training (and over working) fatigue.
Sorry for the long post and thanks for all your feedback.
I'm undecided what to do, I have been feeling a little jaded recently which has meant I haven't really been enjoying my running. However reducing the volume to every other day seems to be having positive affects on me both mentally and physically. I want to be in top shape for the 1/2 marathon at the end of September and the two 10K runs I have lined up for October, am I best to take two weeks off / build up now and then 1 cycle which will bring me right up to the weekend of the 1/2 marathon?
It will be a pretty intense period with the 1/2 (25 Sep), 10K (9 Oct), 10K (23 Oct) with only 1 clear weekend between each of the events. Any advice would be very much appreciated.
As for the programme, on Saturday I ran the 5K as expected. I set out with the sole aim of ensuring all my splits were below 4min / k (normally my 4th K is slightly over) and to start accelerating during the last 500m. While it was reasonably hard work keeping pace during the 4th K, overall it seemed like a 85% effort, so I was pretty suprised to complete the distance in 19:12.
The splits were:
Code:
Time Dist Avg HR Max HR
00:03:48 1 159 169
00:03:53 1 169 171
00:03:57 1 171 173
00:03:58 1 172 174
00:03:36 0.92 174 177Just for the record, that is a full 2 minutes faster than before I started the programme!
Yesterday I did an easy 10.5 miles with my club and today I am having a rest to try and avoid the over training (and over working) fatigue.
Sorry for the long post and thanks for all your feedback.