So..... running - Page 167

lostkat · 02-08-2012, 05:52

Quote:

Originally Posted by BBx

Good luck Coach!

My last race is Run to the Beat in October. It starts at 945 and I want to do it sub 2hours.

After that we have a wedding fair to drive to back in Brighton which finishes at 3.30!

fun times!

No pressure to PB then.

When you're done with the race Coach - perhaps some tips on what I should be doing to get this sub 2 hour Half PB please?

<3 <3 <3

BB x

Interval session once a week. Alternate speedwork & hillwork sessions.

Hillwork - You know that big hill near you? It's one of the streets which runs up towards that park where I started the marathon. That would be perfect. Do 1 mile warm up, then get to the bottom of the street and sprint to the top (about 80% of your top effort). Jog back down slowly and start again. It's OK to walk down if it kills you. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.

Speedwork - 1 mile warm up. In the park, find a circuit that's around 400 metres. Again, put about 80% of your top effort and sprint around the circuit. Jog or walk a lap for recovery. Repeat 5-6 times then 1-2 miles cool down. Do more reps if it feels comfortable.

FORGET YOUR TIME & DISTANCE. They don't matter for intervals. Just get the job done and give yourself a pat on the back. If you fancy coming up here at any point for something evil like a pyramid session or just some company on a run then give me a shout. I usually do my speed/hills sessions with running club as I can't wimp out

I hate speedwork and I detest hillwork, but it makes you stronger, fitter and faster and you will reap the rewards. It also feels brilliant afterwards because you've really achieved something.

Your plan should be - your normal weekend long run at half marathon pace or slightly slower, 1-2 normal runs in the week, 1 of which is a "tempo" run, so faster than target HM pace and 1 intervals session, alternating between hills and speedwork. Hillwork is still essential even when training for a flat race btw. I truly believe that the reason I did so well at London is because all of my routes were pretty bumpy compared to the VLM course.

TinkerBell · 03-08-2012, 08:17

Good Luck everyone with races soon

Kate I am sure you will do really well and once you have started the worry will disappear

I admire you for doing so well, I know I couldn't do it.

BBx · 03-08-2012, 15:58

Thanks Coach!

The Hill work and Speed work is going to kill me!

So just to clarify how is this?

Tuesday: tempo run 6 miles
Thursday: Speed work/Hill work
Sunday: Long run increasing each week

The race isn't till 28th October so time to increase. Going to make sure that I am hydrated and carbed for this one (and hopefully fitter!) you are right though, for the 5km and 10km I recently did, I probably should have done some speedwork for them. I only scraped PBs for them as fluke and REALLY pushing to the limit.

I really want to PB this half though. I did it last year in 2hours and 17mins...

BB x

lostkat · 04-08-2012, 09:46

I would drop your 6M tempo down to 5M. Mine are always 4-5M and I have 2 set routes that I do so I can compare my time/pace. Your 10K PB pace was 8:57. To go sub 2hr, you need to have a pace of 9:08. Seems like a tiny difference... it really isn't. You should be aiming for a pace of 8:30 or faster on your tempo runs if you can manage it. If you can't, drop the distance a little until you can manage it and then build the distance back up whilst maintaining the pace.

Make sense?

Hills/speedwork won't kill you.... they'll make you stronger. RAAAH

P.S. Don't forget your stretches afterwards!

x

Pickers · 04-08-2012, 10:15

Just watched some of the triathlon - scary stuff! Jo's friend did one the other week and was pushing me to train for it next year... I'd love to, but my swimming has always been shocking!! I should get into some organised runs however. Ever thought about triathlon Kate? I reckon you'd be great!!

BBx · 04-08-2012, 19:21

I think she's working to doing one

back on the running and cycling is her new friend.... just the swimming to go!?

Ok Coach.. I hear you... will drop down

I meant to post this before. Dartford Half I came in at 2hr 4mins 43secs I swear I wasted a lot of time and energy on blasted hills.

Here is the chart thing showing the blasted hills:

This is why I hate hills

BB x

lostkat · 04-08-2012, 20:08

Hills will always be hard, but hull work will make you stronger and quicker on them :-)

Triathlon. Hmmm. I've always said no way... but I might give swimming a try at some point. Really don't enjoy it but maybe if I work on technique I might. We'll see. Never say never :-)

BBx · 04-08-2012, 20:16

People ask me the same. I couldn't do the swimming though. I don't like open water and because of my contact lenses I would be too paranoid about losing them.

Too much faff and skankiness

I'm too much of a Princess - give me a nice clean dry road any day.

I don't think I could even do the Spartan race that the Pigmos did so brilliantly!

BB x

Will · 04-08-2012, 22:42

I shall be helping with the hill sprints. I love them.

Am I allowed to push her hard Coach Reeves?

lostkat · 05-08-2012, 09:02

Haha, I was going to suggest that you accompany her and provide shouting & encouragement.

Yes you can push her, but she should be able to do at least 5-6 overall, so keep that in mind

Let he jog down the hill afterwards and allow 1 min static recovery if needed, then off you go.Warm up and cool down should be a really easy, gentle jog. She is permitted to lie on the floor groaning after the last rep

03-08-2012, 08:17	#1662
TinkerBell Dirty Spammer Join Date: Jul 2006 Location: In the middle! Posts: 2,454	Good Luck everyone with races soon Kate I am sure you will do really well and once you have started the worry will disappear I admire you for doing so well, I know I couldn't do it. __________________

04-08-2012, 09:46	#1664
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	I would drop your 6M tempo down to 5M. Mine are always 4-5M and I have 2 set routes that I do so I can compare my time/pace. Your 10K PB pace was 8:57. To go sub 2hr, you need to have a pace of 9:08. Seems like a tiny difference... it really isn't. You should be aiming for a pace of 8:30 or faster on your tempo runs if you can manage it. If you can't, drop the distance a little until you can manage it and then build the distance back up whilst maintaining the pace. Make sense? Hills/speedwork won't kill you.... they'll make you stronger. RAAAH P.S. Don't forget your stretches afterwards! x __________________ Oooooh Cecil, what have you done?

04-08-2012, 10:15	#1665
Pickers Absinthe Join Date: Jul 2006 Location: Cornwall Posts: 2,692	Just watched some of the triathlon - scary stuff! Jo's friend did one the other week and was pushing me to train for it next year... I'd love to, but my swimming has always been shocking!! I should get into some organised runs however. Ever thought about triathlon Kate? I reckon you'd be great!! __________________ Pictures

04-08-2012, 20:08	#1667
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	Hills will always be hard, but hull work will make you stronger and quicker on them :-) Triathlon. Hmmm. I've always said no way... but I might give swimming a try at some point. Really don't enjoy it but maybe if I work on technique I might. We'll see. Never say never :-) __________________ Oooooh Cecil, what have you done?

04-08-2012, 22:42	#1669
Will BBx woz 'ere :P Join Date: Jan 1970 Posts: 2,147,487,208	I shall be helping with the hill sprints. I love them. Am I allowed to push her hard Coach Reeves? __________________ *No No!*

03-08-2012, 15:58	#1663
BBx Reverse SuBo Join Date: Jul 2006 Location: London Posts: 8,673	Thanks Coach! The Hill work and Speed work is going to kill me! So just to clarify how is this? Tuesday: tempo run 6 miles Thursday: Speed work/Hill work Sunday: Long run increasing each week The race isn't till 28th October so time to increase. Going to make sure that I am hydrated and carbed for this one (and hopefully fitter!) you are right though, for the 5km and 10km I recently did, I probably should have done some speedwork for them. I only scraped PBs for them as fluke and REALLY pushing to the limit. I really want to PB this half though. I did it last year in 2hours and 17mins... BB x

04-08-2012, 19:21	#1666
BBx Reverse SuBo Join Date: Jul 2006 Location: London Posts: 8,673	I think she's working to doing one back on the running and cycling is her new friend.... just the swimming to go!? Ok Coach.. I hear you... will drop down I meant to post this before. Dartford Half I came in at 2hr 4mins 43secs I swear I wasted a lot of time and energy on blasted hills. Here is the chart thing showing the blasted hills: This is why I hate hills BB x

04-08-2012, 20:16	#1668
BBx Reverse SuBo Join Date: Jul 2006 Location: London Posts: 8,673	People ask me the same. I couldn't do the swimming though. I don't like open water and because of my contact lenses I would be too paranoid about losing them. Too much faff and skankiness I'm too much of a Princess - give me a nice clean dry road any day. I don't think I could even do the Spartan race that the Pigmos did so brilliantly! BB x

05-08-2012, 09:02	#1670
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	Haha, I was going to suggest that you accompany her and provide shouting & encouragement. Yes you can push her, but she should be able to do at least 5-6 overall, so keep that in mind Let he jog down the hill afterwards and allow 1 min static recovery if needed, then off you go.Warm up and cool down should be a really easy, gentle jog. She is permitted to lie on the floor groaning after the last rep __________________ Oooooh Cecil, what have you done?