20-12-2011, 11:54 PM
TheEd,
Just did a 7km tempo run - probably averaged around 5:05min/km which is a far cry from my normal average.
I think I may have an explanation for why I perfromed so well at the end of October and why I am performing so bad now. Let me know if you think I am high
why I was quicker: Prior to the race in October I did probably about 3 runs but a reasonable amount of riding, so I think I got my fitness from that and the couple of runs I did gave a huge imrpovement.
why I am now slow: Now that I am running more I think my leg muscles are being broken down a lot more and because they are not used to running this much are finding it impossible to repair quick enough.
Solutions???: So I was thinking since my body is used to not running much at all, for the next few months I was thinking of doing the 2k and 1k sessions, but with less intervals to reduce the muscle tearing and instead of only running 3 times per week with 10+km per session I was thinking of having one long run (build up to 20km), one speed session (around 6-8km including w/u and c/d), one tempo type session (6-8km including w/u and c/d) and the three days in between have maybe 20min (~3km) 'recovery' runs with HR around 140 or so. I will have the running recovery days as my ride days. With 1 day per week off.
I think I have brought some sanity to my training as well. Last week I swam 3 times with one being a recovery session and that was all (recovery from the 70.3). This week (so far) I have done:
Mon: Swim, beach run
Tue: easy swim, ride (strength work)
today: tempo run - about to do a light ride (meeting someone, not training - unavoidable) then swim session this afternoon.
I am also eating and sleeping properly again.
Sorry this is so long. What are your thoughts?
Just did a 7km tempo run - probably averaged around 5:05min/km which is a far cry from my normal average.
I think I may have an explanation for why I perfromed so well at the end of October and why I am performing so bad now. Let me know if you think I am high
why I was quicker: Prior to the race in October I did probably about 3 runs but a reasonable amount of riding, so I think I got my fitness from that and the couple of runs I did gave a huge imrpovement.
why I am now slow: Now that I am running more I think my leg muscles are being broken down a lot more and because they are not used to running this much are finding it impossible to repair quick enough.
Solutions???: So I was thinking since my body is used to not running much at all, for the next few months I was thinking of doing the 2k and 1k sessions, but with less intervals to reduce the muscle tearing and instead of only running 3 times per week with 10+km per session I was thinking of having one long run (build up to 20km), one speed session (around 6-8km including w/u and c/d), one tempo type session (6-8km including w/u and c/d) and the three days in between have maybe 20min (~3km) 'recovery' runs with HR around 140 or so. I will have the running recovery days as my ride days. With 1 day per week off.
I think I have brought some sanity to my training as well. Last week I swam 3 times with one being a recovery session and that was all (recovery from the 70.3). This week (so far) I have done:
Mon: Swim, beach run
Tue: easy swim, ride (strength work)
today: tempo run - about to do a light ride (meeting someone, not training - unavoidable) then swim session this afternoon.
I am also eating and sleeping properly again.
Sorry this is so long. What are your thoughts?