03-08-2010, 07:13 AM
Hi Ed, thanks for the new thread 
and thanks very much for your advice!
I can do a time trial on Thursday. I take it I simply need to run 4k as fast as I can - is it okay to do it on a treadmill?
My shift roster runs on an 8-10 day cycle and it's effect on my availability to train is as follows:
Day 1 No
Day 2 No or 30 mins easy in some shift cycles.
Day 3 Yes
Day 4 No
Day 5 Yes (easy)
Days 6-8 Yes
The cycle then either goes back to the beginning or to:
Days 9 & 10 Yes
I could time my start of the program so that the important first 8 days are the best possble fit with the cycle.
I know that I need to work on speed - at a steady 10 km/hr or just under I often feel like I could run all day - well over an hour anyway! - but I'd be pushed to maintain 12 km/hr for longer than 10 mins. Also I need to work on pacing myself - my pace is rarely 'steady'!
My training recently has emphasised strength rather than a lot of actual running because I'm a keen skier. However come mid-late August I'll want to start emphasising running again.
Weekly pattern for about the last 6 weeks has looked like this:
1 x outdoor run with Hash Harriers: 7-9k over undulating or hilly ground.
1 x interval training on treadmill/cross-trainer: 30 min session of 15 mins per machine.
2 x weights sessions.
1 x 45 min session of strength mixed with short cardio bursts.
Cheers
Clare
and thanks very much for your advice!I can do a time trial on Thursday. I take it I simply need to run 4k as fast as I can - is it okay to do it on a treadmill?
My shift roster runs on an 8-10 day cycle and it's effect on my availability to train is as follows:
Day 1 No
Day 2 No or 30 mins easy in some shift cycles.
Day 3 Yes
Day 4 No
Day 5 Yes (easy)
Days 6-8 Yes
The cycle then either goes back to the beginning or to:
Days 9 & 10 Yes
I could time my start of the program so that the important first 8 days are the best possble fit with the cycle.
I know that I need to work on speed - at a steady 10 km/hr or just under I often feel like I could run all day - well over an hour anyway! - but I'd be pushed to maintain 12 km/hr for longer than 10 mins. Also I need to work on pacing myself - my pace is rarely 'steady'!
My training recently has emphasised strength rather than a lot of actual running because I'm a keen skier. However come mid-late August I'll want to start emphasising running again.
Weekly pattern for about the last 6 weeks has looked like this:
1 x outdoor run with Hash Harriers: 7-9k over undulating or hilly ground.
1 x interval training on treadmill/cross-trainer: 30 min session of 15 mins per machine.
2 x weights sessions.
1 x 45 min session of strength mixed with short cardio bursts.
Cheers
Clare