Thread Rating:
  • 0 Vote(s) - 0 Average
  • 1
  • 2
  • 3
  • 4
  • 5
It's getting better
16-09-2017, 09:06 AM, (This post was last modified: 16-09-2017, 09:08 AM by Charliecat5.)
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
17-09-2017, 06:17 AM,
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
21-09-2017, 03:51 PM,
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
21-09-2017, 08:29 PM,
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".
22-09-2017, 02:27 AM,
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)

Users browsing this thread: 1 Guest(s)