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It's getting better
16-09-2017, 09:06 AM, (This post was last modified: 16-09-2017, 09:08 AM by Charliecat5.)
#21
RE: It's getting better
He has a way of just nudging me back on track.

A horrible 10-mile race last weekend forced me to have an honest look at my running of late.  For all my excuses (and boy I had a few), the race was horrible because I was horribly unprepared.   I simply had not been racking up quality miles.  The trouble is when this sort of thing happens my head metaphorically drops and I lose my running mojo. 
 
So, the offer of a coffee and a sandwich with the Goat on Wednesday was very timely.  To be fair, he didn’t offer the sandwich… I kinda asked for it.  Hinted in the strongest terms.  It was a very good sandwich tho’.   It was just a general natter, as we hadn’t seen each other for a while.  Usual stuff: sex, drugs, rock and roll…

However, in the course of nattering, I mentioned my running woes… and as has happened in the past on occasion, he didn’t say much… but just gently nudged me back into the right place. 

Since then I have had three good runs… all quality affairs… running to my agenda rather than the agenda of others (which is essence was his advice).   This morning I joined the herd at 7:30am for one of their training runs.  Half the group was heading out for a 16-mile run and the other who are tapering for a race next week did a 9 miller.  I decided on the 9 miler so as not to overdo it, and for once, stuck to the plan… even though at the turnaround point I was tempted to stay with the longer group.   

Turning at 4.5 miles meant coming back with the fast guys… so the second half was 2 minutes a mile quicker than the first.  It did push me… but I felt overall the quality of the run was much better than if I’d simply plodded out 16 miles.

I am trying, really trying, to be sensible and stick to Glaconman’s rule of 10% increases.  Make the runs meaningful, rather than kidding one’s self with the old junk miles. 

It’s just that being sensible doesn’t come easily to me.
There is more to be done
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17-09-2017, 06:17 AM,
#22
RE: It's getting better
Dance to your own tune. Yes, that's great advice.

I would liken running mojo to a 3-D printer. There are no breakthrough runs. Just try and lay down lots of tiny increments. Consistency. But accept backward steps.

Keep it spiky. Hard-easy-hard-easy-rest. Repeat. Don't fall into the Zone 3 Plateau.

Treat it like a game of chess. But never resign Smile
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21-09-2017, 03:51 PM,
#23
RE: It's getting better
(17-09-2017, 06:17 AM)glaconman Wrote: Keep it spiky. Hard-easy-hard-easy-rest. Repeat. Don't fall into the Zone 3 Plateau.

I get this... and it makes a lot of sense.  Doing the hard runs is the 'easy' bit (particularly if I go out with OATR), it is the easy runs I really struggle with.  I am never sure how easy, easy needs to be.  If I wear my heart rate monitor it very quickly moves through zone 2 heading north, often before I've left the house.   It feels as though I need to be walking to achieve this.

Where I have got to thus far is to keep my pace above 9min/mi along the flat.  As much as you can do 'flat' in Lewes.

Does this sound about right?
There is more to be done
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21-09-2017, 08:29 PM,
#24
RE: It's getting better
I guess it depends on how fast a runner you are. I think you're a bit faster than me, maybe about where I was 10 years ago. I used to regard, on the level, 7MM as flat-out, 8MM as a tempo pace, and 9MM as easy. These days I'd probably put 30 sec on each of those, for me.

The guide for easy pace has always been "conversational".
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22-09-2017, 02:27 AM,
#25
RE: It's getting better
Somebody once described it to me using the analogy of the High Striker you get at a funfair. Sometimes you need to bring the hammer down hard and hit the bell. And it's those sessions that will prompt adaptation.

We're all different I guess. Typically I'm only interested in 'hitting the bell' twice a week.

Everything else comes under the banner of 'enjoyable excercise'. But nothing should impede those 2 efforts. And if I go too hard inbetween then that will just diminsh them.

That's the way I roll. This is my current week. Providing I get out of bed in time on Saturday. Not exactly high mileage. About 15 miles of running. All off-road.

mon: rest
tue: track 18x200 (100 recovery)
wed: lunchtime recovery run (4.5 miles)
thu: rest
fri:        cycle to work (30m)
sat: 4.9m fell race
sun: easy cycle in Dales (40m)
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