Obsessive Runner

[TheEd]

snads have you seen

Off time

and then

The Build Up period

enjoy the break and do come back strong

TheEd

[Snads]

Hi TheEd, I hope you had a good summer.
I'm back, a great 3 week break of doing nothing. Put on a few pounds but feeling good. I've now completed the off training programme and the build up period and have now just restarted the Sub 45min 3 week cycle. Before that I did the 4k time trial, results below:
Day20:4010m:16:44.33:Ave181:max196
Day21:11980m:1:16:46.23:Ave148:max170
Day1:4300m:34:00:Treadmill-Barefoot
Day2:11250m:1:10:22:Ave152:max170
Day3:4x2000m with 2min rest between
1:8.48:ave174:max186
2:8.47:ave181:max186
3:8.44:ave183:max190
4:8.36:ave187:max193-went for it at end.
I'm doing a challenging 10k race on Day 19 and am keen to get sub 45min again. As my PB is 44.44 then this may be tough!
Cheers, Snads.

[TheEd]

Snads, welcome back

it certainly looks as though you have returned with extra strength

The first cycle after returning is normally up and down

so enjoy the ride and remain positive

TheEd
ps.. things are looking good

[Snads]

Hi, I'm back. Still running.

I've sign up for 8 10ks in 8 weeks. Can you recommend what I should do in the week in between each?

[TheEd]

wow snads .. when does this take place and what training have you put in before this?

TheEd

[Snads]

I didn't stop running. Weather and working away meant I ran for fitness in the Autumn and early winter. In January I started the off training programme and then the build up which I completed twice. I then did the sub 45min 10k programme once and then did the Inverness Half in 1:47, a 7min PB.

I have now done the sub 45min 10k programme two more times and did a 10k time trial yesterday in 45:32, (last years PB was 44:44).

The first of the 8 10k's is next Tuesday and then pretty much every week. What I need to know is what you recommend I do as a recovery, training and taper in each of these weeks. Do I still do day 20 & 21 or go back to day 12 or 13 and carry on from there. I would appreciate your advice.

[TheEd]

you can only look to do 1hr runs in-between

somewhere you need to be able to fit an hour run in and the 5km supplementary runs

you should truthfully only look at 'banging' 6 of the 8 10km races as you could set yourself up for injury or sickness by racing all of them

TheEd

[Snads]

I agree, looking at the schedule it is actually 3 then 2 weeks off then another 3 then 2 weeks off then a final one. Should I do race day 19, 20, 21, 14, etc. or go day 19, 12, 13 etc?

[Snads]

So what do you recommend I do? If Race Day is Day 19, Do I do 20,21,14,15,16,17,18 & race day 19 again? Or would you recommend something different?

[TheEd]

Hi snads .. the 1hr aerobic run should assist

I would not recommend doing any quality sessions such as 2000's or 1000's

so where you can slot in 1hr runs and the occasional 5km paced

if you provide feedback once you start racing I shall attempt to give advice where possible

this is truly not something we would advise but it is your choice

TheEd
ps.. hence my apprehension to reply