My comeback training!

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wysiwyg
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My comeback training!

Post by wysiwyg » Wed Mar 19, 2014 5:32 pm

So talks cheap, but this is my come back training, previous pr's of 31/68/2.23 for marathon, 4 years of injury, could always run but no sessions......80 days done and got to 32.40 after a night shift but faltered since.....
3 weeks leading into this were 82, 98, 96 miles:
1-20 miles easy with 10*30 hard 90 easy average 6.58
2-7am 6.5 pm
3-10.5 in 4*0.93 mile hill rep 5.31,5.25,5.25,5.24
4-8.1 at 6.56
5-8 at 7.10, 10 at 7.32
6-10 easy

week 1 80 miles

1-10.5 inc 8*0.65 miles 3.29-2.20(average 3.26) so 27.24 for 5.2 miles, 3.5 easy pm
2-8 am/5 pm inc 9*120m hills
3-10m at 7.07
4- 8 am 4 pm easy
5- 9.5 easy inc 10*100m hills, 3.5 miles easy
6- 5 am 6 pm
7- 9.5m inc 10*3 on 1 off covered 6.79 miles average 0f 5.53 including rests, hilly course. 3.5 miles easy home after work.

week 2 86 miles

1-5 easy to work, 8 easy home
2- 12.5 miles inc 10*100m slight incline
3. 10.5 inc 4*1665m at 5.35,5.33,5.31,5.30 average 5.20.7 per mile with 1 minute jog recovery between.
4. 5 easy
5.10.5 easy
6. 6 miles to park run, 5k in 16.05, solo effort and rainy , undulating, 14 miles total
7. 17.5 in 10*30 on 90 off

week 3 83 miles.
will continue later.

1-0
2-10.3 at 7.09
3-12 inc 4 miles tempo 21.32- basically felt like a race.stupid, 8*100m strides
4-5 easy, 13 ez 7.11
5-5ez, 10.5 ez inc 5*100m hills
6-3.5 ez, 9.5 ez inc 8*3.5mins on treadmill 1.5% at 17kmph with 200 jog rest- felt a lot harder than that!
7-5 ez to work, 11.3 ez home inc 12*30/90 at 7.11

week4 85 miles

1. 10 ez, 3 easy
2.10 easy, 3.5 easy
3.11 inc 10*0.65m with 60s rest 3.34-3.26 average 3.29.2 equals 6.5m in 34.52 which is 5.22 per mile.
4. 10 easy
5.10 easy
6.10 easy, 3.5 easy
7 10 inc 10k race 32.40!really happy with that, just finished a night shift!

week 5 81 miles

1.16 at 7.11
2. 5 ez, 8 ez
3. 11miles inc 4.75km in 15.57 (5.27 per mile), 4 min jog, then 1882m in 6.02(5.09 per mile), the 4*555m in 1.45-1.39 (5.04-4.46)
best session for literally years.
4.10 in 7.22 beginning to feel ill
5. 5 ez ill
6.ill
7.ill

week6 55 miles

1.ill
2.ill
3-5 ez.
4.9.5 at 7.20
5.10.5 inc 10*30/90
6. 10 ez
7. 8 ez, 8 ez

week 7 51 miles

1.5 ez am, 12 inc 12*0.65m reps alternating HMP with every 3rd rep at 3k pace, 35 seconds rest after easy ones, 3 minutes after hard.
easy averaged 3.37 (5.33.8 per mile), hard 3.11-3.15 (4.53-5.00 per mile)

2.12 ez
3.12 ez
4.13 ez.
5.7 ez, 10 ez inc 4*200m
6. 9 inc 5k in 15.55- killer.
7.16m at 7.07 pace

week 8 96 miles

1. 9.5 ez 7.00 pace average, 5 ez
2. 5 ez, 12 inc 4 mile tempo 22.28 (5.37), then 6* 0.65m with 60sec recovery at 5.25 pace.
3.10 ez 6.58, 5 ez
4. 6.5, 3.5ez...terrible day shattered and bad news regarding work.

This is where i think things started to go wrong

5. 12.5 inc 3*3m with 2 ez jog 16.49,16.45,16.00 (last mile 5.12), 5* 30s fast, 5*10s hills, 4 ez pm
6.10 ez, 3.5 ez
7.15 ez

week 9 102 miles! first over 100 for a long time

1-sick
2-still ill-stupid 15 at 7.26 with 8*200
3. bit better 10.5 inc 5k in 16.50, 1k ez, 3k 10.00, 1k ez, 3k 10.37-- BLURGH
4.sick--im an idiot
5.5 easy, 7 easy 4*100m
6.8.5 easy, 4 ez
7. 9 inc 10k race 38.30-felt garbage got to 4k and then imploded.

week 10 59 miles

1.0-hungover
2.15.5 inc 4*3miles average HR 165-168, 5.41 average per mile. then 0.65m rep broken into roughly fifths with stationary recovery. 2.52 total.
3. 9 ez, 5 ez
4.10 ez 7.32 (easy days getting slower and harder!), 5 easy
5. 15 miles in 1.31.30 HR 155 average 6.06/mile, 6*100 fast
6.8 am, 7 pm inc 8*100m
7.7 ez, 6.5 ez

week 11 90 miles

1.7 ez inc 7*100m
2. 10 inc 3m @5.40, 2m@5.34, 1m at 5.20 , felt terrible, much harder work than it had been a couple of weeks ago, 9 ez
3.15 ez 7.11
4.12 at 7.30- terrible
5.5 ez, 12 inc 13 *555m hard 1 minute easy, hards at 5.15 average, finished at 10k point in 36.12 5.49 per mile average including rests, felt really flat no pop.
6.5 ez, 8 ez-didnt feel easy at 7.21 average.
7. 5 ez- dire, absolutely rubbish, can't stop eating and over tired

and thats where I'm up to-thought you might find it interesting, my efforts at recapturing times gone by, think the long tempo reps were overkill, maybe pushed the strides a bit much too. all this whilst working in the ED, no kids though which obviously is massive.
Last edited by wysiwyg on Mon Mar 24, 2014 6:37 am, edited 1 time in total.

wysiwyg
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Joined: Sat Aug 02, 2008 3:22 pm

Re: My comeback training!

Post by wysiwyg » Mon Mar 31, 2014 11:07 am

So week 13, last week of working in the ED, before switching to orthopaedics. and monday to thursday nights so always a killer to stay motivated.

monday- 12 miles including 10*3 minutes on 1 minute off, along flat canal path. covered 7.11 miles which is an average of 5.37 per mile. very hard work but felt really stron much better than the last couple of weeks.

tuesday- 12 at 6.57

wednesday 5 ez am, 5 ez pm- very tired! yesterday was a bit too quick and the nights catching me, only managing 6 hours of sleep.NOT GOOD ENOUGH.

thursday-off-shattered and a bit lazy. last A&E shift tonight!

friday- 12 ez with friend whose  not as keen a runner as me, just what i needed at 7.48 average inc 10*10second hill sprints.

sat- 12 inc. 3*1m (4.55,5.06, 5.06)- 3 mins easy in-between, too quick, brother on bike next to me so he's always pushing me! 3*0.5m (2.28,2.29,2.29) 3 mins easy in-between, 3*0.25 (70,70,65)
overkill a bit, mainly flat route but will take some recovering from!

sunday- 16 at 6.43.

so 74 for the week, 2 really good sessions, one long run and one set of short hills, I can't help but think I either do tempos too quick,too long,too often or they just don't suit me?even though I've always considered myself a pure slow twitcher with little talent when i look at my lat few months of training the long tempo sessions made me really flat. but the proof is in the racing, planning a 10k next week and hope to beat the 32.40 from the beginning of february, the course is slightly slower but hope I'm fitter. although have to say that 5.15 per mile for 6.2miles seems a bit of a tall order. plan for this week is a shorter fartlek wednesday, with some hard striders, get the miles above 90 and a single easy 10 on the saturday before the sunday race. hope everyone has a good week.

wysiwyg
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Posts: 57
Joined: Sat Aug 02, 2008 3:22 pm

Re: My comeback training!

Post by wysiwyg » Sun Apr 06, 2014 4:22 pm

Week 14

Monday 6.5 ez am,6.5 ez pm

Tuesday 10 ez at 7.11

Wednesday 5.5ez

                  9.5ez inc 9*555m loop average 1.42 with 1.45 ez jog in between
Thursday 5.5 ez
              8 ez

Friday.    5.5ez
              8 ez
Saturday.  10 at 7.33

Sunday hilly 10k in 33.10, very disappointed...really wanted to be fitter than this,lungs were fine legs felt wrecked, no confidence in the training at the moment.seems the harder I work the worse I get.
85 for the week

wysiwyg
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Joined: Sat Aug 02, 2008 3:22 pm

Re: My comeback training!

Post by wysiwyg » Tue Apr 08, 2014 4:22 pm

On reflection in the 10 days prior to the race I did 7.5 miles at 5k pace or faster and nothing in the stamina zone tinman talks about,perhaps because I'm slow twitch and mileage dependent the vo2 work killed me off...really hard to get the balance right.

wysiwyg
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Joined: Sat Aug 02, 2008 3:22 pm

Re: My comeback training!

Post by wysiwyg » Mon Apr 21, 2014 3:43 am

So the last 2 weeks!
Week 15
This week got off to a good start after my race, but got a serious dose of laziness/fatigue at the weekend and didn't run a step.
Also included a tempo on the treadmill, I used the same treadmill,speed and settings as in week 4, and similar to then I don't think it's accurate,however as a direct comparison it was a massive improvement in 11 weeks.as managed the full 8k continuous.pretty wrecked afterwards.

Monday-5.5ez am, 12miles pm

Tuesday- 4 ez am,8 ez pm

Wednesday- 4 ez- low motivation...new job is shocking.

Thursday-4 ez am, pm 8inc 8k tempo on treadmill 17kmph at 1.5%

Friday- 4 ez, 11ez

Saturday-NOTHING

Sunday.-NOTHING

Week 15=60miles

Was determined not to let new job get in the way of the hard work,scheduled for 70 hours this week with only Thursday off....the Friday through Sunday would be 12.5 hour shifts covering 11 wards so knew this week would be a struggle.

Mon- 4 am, 12.5pm

Tue- 5.5 ez, 13.5 at 7.11

Wednesday -6 ez at 7.09, 10 ez at 7.05

Thursday-day off,23 mile run with friend who is aiming for marathon...he's a 17 flat 5k man, first 12 miles at 7.30 then next 15k in 58.50- so 6.20 pace.really good run....great to have company....felt very comfortable.

Friday- 7.5 ez, 7.5 ez....incredibly tough day at work....minimal running at weekend but need to keep rolling not like last weekend

Saturday- 5 ez

Sunday - 5.5 ez

Week 16- 99.5 miles for the week-HILARIOUS-was gonna jog half a mile but that would be fairly stupid for the sake of a number.
Last edited by wysiwyg on Mon Apr 21, 2014 3:53 am, edited 1 time in total.

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