Its has been a while since my last blog, let me give you my excuse first of all! I just have not done allot of running through Aug, I was unable to get to any of the track races that I had planned to so in the end decided that I would take August very easy and even had a few weeks off running. A brake from running is always good, the running calender is full 12months of the year, Cross country, road relays, track season, road relays and then cross country again at what point do you take time off. From reading and researching the African Runners after they hit their aims for the season the then have 3 - 4 weeks off with no running at all, yes this does depend at what level you run and 2/3 runs a day you will need some time off at some point.
For me only running once a day is an easy day, here is a question for you, how much millage do you think you should run in a week?
I worked with a strength and conditioning coach in south wales for a few month and he hated training runners as all we do is run, he stated that Paula R does strength and conditioning work, to which I replied that she also cover in excess of 130miles a week and is full time. So what do you do lose a run and do strength work or run. I believe to get good at running you need to run. Steve Jones, Ron Hill, Dave Bedford all ran and did very little if any strength work Bedford was notorious for BIG millage well over 150miles a week. Again it comes down to a similar question what level you run at, but what If you have hit a plateau in your running whats the next step. It might be adding an extra run in your week or even splitting one run a day into two runs a day.
I would be very interested into finding out what other people's views are regarding running and weekly millage or weekly time spent running.
Well I followed a similar plan for August on the weeks that I have ran, no really set sessions bit of fartlek and a 5km time trail chucked in with Thetford AC mid month which I did in 15mins 51 secs.
Mon - 45min - 1hr run - Pick up pace at the end
Tues - Same as monday
Wed - 1hr to 1hr 15mins
Thurs - am - 40min easy / pm 40min easy (depending on how I feel)
Fri - 1hr Run
Sat - 1hr run with Fartlek efforts i.e 3 x 8 mins of 2min jog recovery
Sun - 1hr 30min or 1hr easy out then beat time back in run on a similar route
Looking forward Cross country is not far away and there will be a few Half's in there too, with Peterbrough and Norwich potentials.
Thursday, 30 August 2012
Tuesday, 10 July 2012
Training Diary 2 - 7 July
Mon - AM - 35Mins very easy (tired after Newmarket 10km)
PM - 45Mins Easy
Tue - AM - 40 Mins Progressive Run
PM - 24Mins out 21 mins back, same route out and back
Wed - AM - 35 Mins
PM - 65Mins - Icluding 6 hill eforts over a continueous loop
Thurs -AM - 1hr 22mins
Fri - Rest
Sat - AM - 52Mins Progressive run
Sunday - Steady 1hr out 55 Mins back in (2hrs in total)
Next week on Thursday 10,000 Track debut
PM - 45Mins Easy
Tue - AM - 40 Mins Progressive Run
PM - 24Mins out 21 mins back, same route out and back
Wed - AM - 35 Mins
PM - 65Mins - Icluding 6 hill eforts over a continueous loop
Thurs -AM - 1hr 22mins
Fri - Rest
Sat - AM - 52Mins Progressive run
Sunday - Steady 1hr out 55 Mins back in (2hrs in total)
Next week on Thursday 10,000 Track debut
Tuesday, 3 July 2012
Training and Racing
I did the Bury 5 a few weeks ago and took a heavy fall at half way, I managed to finish the race but was not able to run for the next few days, here is my training leading up to Newmarket.
Monday - No Running
Tuesday - 30mins very easy
Wednesday - 1hrs run finish strong just testing the knee
Thursday - AM - 35 Minutes
PM - 50Mins with efforts mixed in not set time limit for effort or recovery just went on feel
Friday - AM - 40Mins Easy
Saturday - AM - 1hr finish strong, stretch the legs out for Sunday
Sunday - AM - Newmarket 10km
PM 45mins Mountain Bike
The knee dictated a lot of what I did this week, so coming up on the `12th July is my debut 10,000 James Lawlor from Bedford and county has amassed a great field for the race and hopefully a PB should come to. I have attached the start list below.
Sunday, 24 June 2012
Its Here WEEK 6 Beginners Prog
Well done to have made it this far its the final week of the programme.
So session 4 is the key, see what you can do!!
Whats next; Take a few days off have a treat reward your self then just continue running you can hopefully run for 30mins just keep this for a few weeks and then add a little more on each week. If you need anymore help just pop into the shop and we can progress your programme onwards.
If you have followed the programme we would love to hear from you, feedback is essential to ensure that the programme hits the right level. Please either email and come in to the shop and let us know how you got on.
Good Luck and Happy running.
Week 6
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SESSION
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1
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5 Min walk / 15 Min Run / 5 Min Walk / 5 Min Run / 5
Min walk
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2
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22 Minute Run or Rest
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3
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5 Min Walk / 2 Times 12 Minute Run
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4
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30 Minute Run or 5 K Run – Record time or distance
covered
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So session 4 is the key, see what you can do!!
Whats next; Take a few days off have a treat reward your self then just continue running you can hopefully run for 30mins just keep this for a few weeks and then add a little more on each week. If you need anymore help just pop into the shop and we can progress your programme onwards.
If you have followed the programme we would love to hear from you, feedback is essential to ensure that the programme hits the right level. Please either email and come in to the shop and let us know how you got on.
Good Luck and Happy running.
Sunday, 17 June 2012
Beginners Training Programme WEEK 5
Hope it is going well and most of all enjoying your running, now the final two weeks before hopefully you will be able to run for 30mins.
Here is week 5's sessions
The key session this week is session 4, it does not matter how fast or slow you run its all about going for 20mins with no stopping.
Good luck!!
Here is week 5's sessions
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SESSION
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1
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5 Min walk / 12 Min easy Run / 2 Min Hard run / 5 Min Walk
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2
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5 Min walk / 2 Times 10 Minute Run
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3
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5 Min walk / 2 Times 8 Min Run / 5 Min Walk or Alt
Activity
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4
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20 Minute Run – No Walking
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The key session this week is session 4, it does not matter how fast or slow you run its all about going for 20mins with no stopping.
Good luck!!
Sunday, 10 June 2012
Beginners Running Progamme
WEEK 4
We are now over half way through hopefully your fitness levels and energy levels have started to improve and running has become the bit easier. This week we are going to start pushingyou a little harder, remember to stretch after every run and drink plenty of fluids - water or weak squash to keep yourself hydrated.
Well here go's
Good Luck!
We are now over half way through hopefully your fitness levels and energy levels have started to improve and running has become the bit easier. This week we are going to start pushingyou a little harder, remember to stretch after every run and drink plenty of fluids - water or weak squash to keep yourself hydrated.
Well here go's
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SESSION
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1
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5 Minute walk / 10 Minute Run / 5 Minute Walk
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2
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Run/Walk – 4 Mins Run / 1 Mins Walk - Total
20minuites
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3
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Rest or Alternative activity, swimming, cycling gym
work.
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4
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5 Min walk / 10 Min Run / 5 Min Walk / 5 Min Run / 5
Min walk
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Good Luck!
Friday, 8 June 2012
Latest results
The local Friday 5 series started with the Ipswich Jaffa Friday Five, this is a tough course with a very fast start. A Steep sharp climb in the final mile gives a real sting in the tail.
Vince on his return from injury recorded a time of - 31mins 23seconds for 34th Overall
Steve recorded a time of - 26.mins 21 seconds for 1st place
After the tough course of Ipswich Felixstowe road runners hold the seconds five mile event at Kirton village. A renound course for quick times Vince was unable to run this event. Steve was aiming for a fast time and took the pace out very early on recording 4mins 45 se3conds for the first mile. He managed to gain a 30 seconds advantage by the end of the race to finish in a time of 25mins 20 seconds for 1st place.
The next event is Stowmarket Striders five mile race
Vince on his return from injury recorded a time of - 31mins 23seconds for 34th Overall
Steve recorded a time of - 26.mins 21 seconds for 1st place
After the tough course of Ipswich Felixstowe road runners hold the seconds five mile event at Kirton village. A renound course for quick times Vince was unable to run this event. Steve was aiming for a fast time and took the pace out very early on recording 4mins 45 se3conds for the first mile. He managed to gain a 30 seconds advantage by the end of the race to finish in a time of 25mins 20 seconds for 1st place.
The next event is Stowmarket Striders five mile race
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