Repeat moaning blog titles
Been away at the holiday home for a couple of weeks. It's my favourite place in the world to train. Quiet trails, a near 800m lake loop & no wifi !!
Long story short, week 1 started to feel like I was really getting somewhere. Hit Swindon parkrun on the second Saturday thinking I could go sub 17 and boom, legs just felt completely flat. Could not push pace, couple that with a Garmin signal problem (7/mm for first few hundred meters slowly reducing to a 5.37 first mile), a hilly course and the head went and it was barely a threshold effort at 18.13 (they messed up the winners time and gave him 2nd place so officially it was 18.25 which 5th place got lol). I ran 17.51 for 5k of my 0.45m on / off alternate laps on the Wednesday before which was a 5 mile session!
Sunday, the body quit on an easy run. 4 miles @ 8.25/mm and a good 1km walk back. The head and body were gone. Something was in my system which is good news because it explains why I couldn't get viagrad up for the parkrun. But it gives me an excuse which is bad. Sulked a bit and had a rest day Monday as I needed to give myself a chance.
Decided to completely back off the commitment and change tack. I've got the conditioning but I'm ambling along on the odd session & tempo & parkrun week.
I wrote out from memory my 1,500m winter training days from the 90's. LOTS of intervals, lots of progressive runs. Nothing easy on it's own just build strength & speed.
Looks something like -
Mon - 8 steady progressive or circuits
Tue - track (short intervals, short recovery. 8-1500m pace)
Wed - 5 progressive
Thu - track (longer intervals, short recovery. 3k pace)
Fri - 5 progressive
Sat - 6 x 1000m off 90 recovery
Sun - Hills (2 x 9 x 30 secs)
It'll need adapting, these days I need rest! I did the first session today - 2 x 9 x 30 secs with 30 secs recovery & 5 set rest (these were on grass today but 200m back in the day) 30 secs avg was slower than 800 pace but just quicker than 1500m.
I used to get quick off this type of training but it is BRUTAL ! I am not honestly sure I'll be able to stick it. The Thursday session was typically 12 x 400m off 30 secs. All winter - hard reps off very short recoveries BUT always missed a rep to keep quality up if needed.
Saturday was good fun. Always on a grass course I sometimes did these off 30 secs.
I'll give it a month but the worry is it's very much a full time job and I'm not sure that suits the new me. Might do Parkrun this Saturday and use it to do 4 x km as a session within the race and see how it goes. Might look a bit mental though!
Anyways, back to the holiday. Got some good work done (apart from last 5 days to Tuesday) some solid tempos and a really good set of lake loops at 5.02-5.10/mm with recoveries at around 6.35/mm. Plan to build forward now with the new plan. Looking at it I don't think it will suit anyone I train with so looks like a month of fairly lonely running !!
Long story short, week 1 started to feel like I was really getting somewhere. Hit Swindon parkrun on the second Saturday thinking I could go sub 17 and boom, legs just felt completely flat. Could not push pace, couple that with a Garmin signal problem (7/mm for first few hundred meters slowly reducing to a 5.37 first mile), a hilly course and the head went and it was barely a threshold effort at 18.13 (they messed up the winners time and gave him 2nd place so officially it was 18.25 which 5th place got lol). I ran 17.51 for 5k of my 0.45m on / off alternate laps on the Wednesday before which was a 5 mile session!
Sunday, the body quit on an easy run. 4 miles @ 8.25/mm and a good 1km walk back. The head and body were gone. Something was in my system which is good news because it explains why I couldn't get viagrad up for the parkrun. But it gives me an excuse which is bad. Sulked a bit and had a rest day Monday as I needed to give myself a chance.
Decided to completely back off the commitment and change tack. I've got the conditioning but I'm ambling along on the odd session & tempo & parkrun week.
I wrote out from memory my 1,500m winter training days from the 90's. LOTS of intervals, lots of progressive runs. Nothing easy on it's own just build strength & speed.
Looks something like -
Mon - 8 steady progressive or circuits
Tue - track (short intervals, short recovery. 8-1500m pace)
Wed - 5 progressive
Thu - track (longer intervals, short recovery. 3k pace)
Fri - 5 progressive
Sat - 6 x 1000m off 90 recovery
Sun - Hills (2 x 9 x 30 secs)
It'll need adapting, these days I need rest! I did the first session today - 2 x 9 x 30 secs with 30 secs recovery & 5 set rest (these were on grass today but 200m back in the day) 30 secs avg was slower than 800 pace but just quicker than 1500m.
I used to get quick off this type of training but it is BRUTAL ! I am not honestly sure I'll be able to stick it. The Thursday session was typically 12 x 400m off 30 secs. All winter - hard reps off very short recoveries BUT always missed a rep to keep quality up if needed.
Saturday was good fun. Always on a grass course I sometimes did these off 30 secs.
I'll give it a month but the worry is it's very much a full time job and I'm not sure that suits the new me. Might do Parkrun this Saturday and use it to do 4 x km as a session within the race and see how it goes. Might look a bit mental though!
Anyways, back to the holiday. Got some good work done (apart from last 5 days to Tuesday) some solid tempos and a really good set of lake loops at 5.02-5.10/mm with recoveries at around 6.35/mm. Plan to build forward now with the new plan. Looking at it I don't think it will suit anyone I train with so looks like a month of fairly lonely running !!
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