Week - 16k
Month - 53.5k
YTD - 146k
I took a turn for the worst on Friday with the flu really knocking me around for the whole day. Thankfully I woke up yesterday feeling 100% better which enabled to make some plans for a run in the afternoon.
Those plans turned to reality at around 6.15pm yesterday evening. In what was great running weather I headed out for a few laps of the walking track that surrounds a sporting complex 100m from my house.
Running the first Km in 4.49 I stepped the pace up for the remainder of the session. I was only running 5k and thought a solid session was in order. The next 4k were all below 4.20 pace which seemed pretty comfortable considering I still have the flu. Overall the session was completed in 21.53 (4.23/k av).
I am making an effort to not overdo my training to early. I want to be in good knick for Warwick in May and have decided to concentrate on the shorter runs. There is no real need for me to be doing 18+k right now with almost 3 months to go, so if I can stick to 12-15k for my longer sessions for the next month I will have a nice fitness base when I feel it is time to build up.
It is the first time in 12 months that I am feeling 100% injury free and would like it to remain that way. Fingers cross this plan works.
9 comments:
That is great news!
There is one good thing about being injured all the time - you truly appreciate the good times.
Enjoy :-)
The cornerstone of all distance running programs is the long slow run. A run of a 100 - 120 minutes at an easy aerobic pace is perfect for building a fitness base. The physiological adaptions from this type of run can take up to 6 weeks to occur so you don't want to leave it too late to start them. So unless you are planning to take that amount of time for 12k, I would recommend going longer now and concentrate more on the shorter faster runs with six weeks to go.
Also be very careful with the flu. Running and the flu are totally incompatible. Ease back into it gently.
Good running. I think you've got a good handle on your upcoming training. Lets hope it's injury free.
I totally agree that 12-15km is a perfect distance for the next month or so to build your base.
However you need to remember also that not every run needs to be a speed or at race pace. Run your next long run at 5:15 pace (slow for you) if you want to get the full benefit from the long run.
Hope the flu didn't affect my little fan SAM! Give him a big cuddle for me.
Great to hear you are well again.
Yeah I'm kinda with both Clairie and Robert on this one - it isn't so much about distance for the long run as time on feet. So keep it long and slow and look on it as the really enjoyable part of your training - run in a group or go somewhere nice (I have a penchant for trails).
For the avoidance of doubt you shouldn't finish your long run feeling completely shagged.
Good to see your feeling much better. Make sure you ease back into things. The flu can be sneeky.
I'd second what Robert Song said about getting in one long easy run a week if you can. Nothing like it for the aerobic side of things. You seem to have plenty of speed, but even that will improve off the back of some longer training runs.
Robert Song is making a name for himself as a bit of a guru :-) Not surprised though, he sure knows what he's talking about and has a great track record so is worth taking advice from. We should work on getting him to Warwick this year :-)
Good to hear you've gotten rid of that flu. Nothing more frustrating, especially in summer.
I've very cautiously ventured back to the 'contagious sickness blog'! ;-)
Looks like we had the same plan on Sunday - a quickish 5km... You were the winner - my time was 22.39min (ave 4.27)! Diff is, I was going as fast as I could manage at the time! AND I wasn't recovering from the flu (just a crook gut!)
MAR.
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