Starting over :)

[wookie]

Running up to a 15k race distance, you can get away with the lack of training, however the last 3k of a half marathon can be quite different



I didn't put much thought into what time you would run but more a concern that you may land up hurting yourself

Cheers

TheEd

Got it

Anything assignments T/W/R for me?

Didn't play hockey last night. Took another day for rest.

[wookie]

Hi Ed,

Hope you're doing well!

Okay, playoffs over. We lost in the second round.

No "real hockey" until late September 2012. I'll play some scrimmige ice times through the summer. Sundays...

Last run was two weeks ago Wednesday March 28th.

I'm free
Wednesday April 11
Thursday
Friday
Saturday
Sunday
Monday (winnipeg, travel)
Tuesday (winnipeg, travel)
Wednesday (winnipeg, travel)
Thursday Home Travel Day
Friday (Hawaii) Travel Day
Saturday (Hawaii)
Sunday (Hawaii)
Monday (Hawaii)
Tuesday (Hawaii)
Wednesday (Hawaii)
Thursday (Hawaii)
Friday (Hawaii)
Saturday (Hawaii)
Sunday (Hawaii)
Monday Home (Travel day) April 30

Ideally I'd like to really start running a lot. Starting today. It's supposed to be +17 today in Calgary, looking forward to an nice outdoor run!

Thanks!

[TheEd]

well you have the 21k behind you, so you able to have a longish run on the Sunday of the program, this will help in developing the aerobic and then you would like to get towards doing the 2k and 1k sessions to get down to the 'real' running

so you can look towards doing a 4 x 2k session this week, yes?

cheers

TheEd
ps.. didn't you do a great deal better in the hockey last year?

[wookie]

well you have the 21k behind you, so you able to have a longish run on the Sunday of the program, this will help in developing the aerobic and then you would like to get towards doing the 2k and 1k sessions to get down to the 'real' running

so you can look towards doing a 4 x 2k session this week, yes?

cheers

TheEd
ps.. didn't you do a great deal better in the hockey last year?

Sure - it'll be tough with the travel starting Sunday night, but no races planned so I can roll through the first three weeks and see how it goes and build from that.

What program should I be using and what paces?

Did 70 mins today. A little stiff after two weeks off and some intense ice times the last week.

[TheEd]

4 x 2k @ 4.20 - 4.25 per k = 8.40 to 8.50 per 2k

Rest 2 minutes

hopefully this is still 'doable'

TheEd

[wookie]

Hi Ed!

Plan today was to do the 4x2km day. I just got home from my last physio day for the back injury program I was doing (week 7). I think I mentioned it earlier. They did a lot of testing/scoring for hip, abdctor, aductor rotational stuff to compare to week 1. I'm pretty sore from the testing. It's odd stuff/exercises that one doesn't really do and as such is awkward and I'm a little sore and tender.

Anyway - I thought this might take a day or two to recover and with my travel maybe it would be best if I do the build up program first?

I'd think if I try do one of the 10k specific programs while travelling for work and vacaction I'll set myself up to miss one of the important days and once I start missing days the whole thing falls apart. I enjoy running on vacation so just having general lengh of time runs vs. paced runs will be easier to follow.

Also I want's allowed to increase volume during this past 7 week while doing the back program so I was only running 3 times a week max and not allowed to go to the gym. Ideally I could get back into my usual routine now and go through the build up and be more ready for the 10k program?

Sound like a good idea?

Thanks!

Have a good weekend!

[TheEd]

Hi wookie, starting on the build-up program may be a more favorable idea ..

Cheers

TheEd

[wookie]

Hey!!

Hope all is well and you had a good summer!

Nothing exciting to report back. Had a decent summer, no races, but ran on average three times a week for a few months and lost track in August as work and home life got busy.

Hockey season just started up again.

Happy to say I've been pretty much injury free the whole time. No groin issues and the back is good.

Starting to run again this week. Going to do my three days a week.
1. Long run (starting at 60)
2. Pace run (week 1 6x1, week 2 4x2)
3. Short run (starting at 30)

That seemed to work for me last winter going into that March half I did. It's enough that I feel I'm running a decent amount but not too much that I can't work it around my hockey games. So I'll try to do that. Also wanted to add in some hills. Was reading into hills randomly the other day and they sound like a good thing to add in, especially for my hockey (very anaerobic). I live beside a hilly park, there's a steep one right behind my house. Last night I did 8 reps. Probably a 30 second fast charge up the hill and 60 seconds to come down (it's pretty steep so I zig zag down). By the 7th the cramps were incredible and I didn't want to finish the 8th. I'm not sore or stiff today. The whole thing probably took 12-14 minutes. Did a 12 minute warm up first.

I was thinking about doing this once a week and adding a hill each week. Sound like a good idea?

Also read that article about 3 minute hills - but it didn't get too descriptive, how many one should do etc.

Thanks! Have a good week!

Oh, also signed up for another half November 11th.

[TheEd]

wookie, your outline of what you plan to do with the 2k session etc is decent

whereas hills are great, there are often more problems associated with this for the inexperienced runner

so rather consider working on adding a further 2k to your session - 4 x 2k and work to shorten the rest to 90 seconds, this develops speed endurance quite effectively

please do ask further questions

TheEd