Runners
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@Dmart Tuesdays are 80 - 90% max with shorter intervals and Thursdays are 50/60% longer intervals. Other days are recovery runs with Sundays being a longer distances.
Here's an example of week 7:
Tuesday: IT (Interval Training) 50' minutes 15"/15" or 15"/30" I chose the latter as I need more time to recover.
Wednesday: 35' Continuous Run Easy Pace
Thursday: IT (Interval Training) 40' minutes 1'/1' or 1'/2' (Not sure what I'll pick)
Friday: 15' Continuous Run Easy Pace
Saturday: 30' Continuous Run Easy Pace
Sunday: 55' Continuous Run 10 km/race pace.
Mondays: Rest -
Interesting about 15 seconds and so many repeats. I maybe do that kind of time as a sprint session once a month or so, and usually intervals are more like smart is saying 200 at least, depending on what distance is being trained for. For marathons and up I do mile or two mile intervals 4-8 times with enough walking rest in between to fully recover, bring the heart rate and breath down to normal, so that I can go consistently hard in each interval.
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Nice yeah 3 and 5 min intervals sound more like it for marathon training. It’s fun to do them by distance too, to track your pace and time over the training block to see how your fitness develops.
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Brutal conditions for today’s run. 70 minutes in 90F with 64% humidity. I was hoping to complete 11km’s but could only manage 10km’s. Pace was slow and just couldn’t get comfortable.
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A few during and after run pictures from my France training this summer, learning to use poles, and getting better at climbing and descending the more difficult technical trails here than what I am used to in the UK. Hopefully this will put me in a good place for the next 100 miler. Need to work on ankle strength though.
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@Dmart 60F with 90% Humidity today and felt great!! Did interval hill sprints for 55 minutes. Tired but feels awesome. Thanks for the encouragement
@Nik You’re an inspiration!! Keep it up and thanks for the photos.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
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@Nik just found this thread, and this post rules. Also, shout out to the Prefontaine shirt. I can’t wait for it to cool down a bit here, so I can start doing runs again. They 90F+ days with 70% and up humidity is killing me.
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@Nik Dude, well done! Much quicker than my attempt a few years ago.
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@AdamC I want to, but it depends on how recovery goes from the Autumn 100 mile event I will be attempting the weekend before, so likely still resting at that point. You doing it? I'll be sad if I miss out on it, such a fun event.
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Got to do some runs with my brother and close friend around our wedding party, pretty fun.
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Quick update: reached week 13 of my 20 week program and was starting to feel sluggish and worn out. Spent some time trying to figure out what's going on being diet, overtraining, heat, etc. and couldn't quite put my finger on any one issue. The heat and humidity was intense for about two weeks, air conditioner was broke and needed repair which affected sleep and recovery so thought that must be it.
Temperatures cooled down, air conditioner was fixed and was starting to rest better, but still was feeling a bit tired after each training session. Decided to take a few days off and relax which helped some while also making the decision just to run for this week with a goal of 5-10km's per day to see if things got any better. First two days were ok, but today was a breakthrough day. After close examination of my shoes the other day, I noticed that they were worn and needed replacing. Today's run on new shoes and I feel like a million bucks...(maybe not that good, but much better than I have been feeling.)
I appreciate more and more everyday how you guys slug it out and put in the effort. It's not easy and always a million things to consider when things just don't go right, but when they do, how much enjoyment can be had.
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