Second hard session of the week on Wednesday, done with club mates. If you are a relative beginner you should only be doing two of these a week (a long run also counts as a 'hard' session as well).
The threshold session lasted for 6.5 miles and took 55 minutes with an average heart rate (HR) of 156bpm. A threshold session is where you work as close as possible to your anaerobic threshold level, which for me is the border between hard and moderate. At this intensity you should be able to do about 40 minutes to an hour and is less taxing on your body than a hard interval session (see blog below). It trains your body to work at higher intensities without putting a great deal of pressure on your muscles and frame.
After a good warm up I upped the intensity to about 170bpm and kept it there for about 35 minutes. The route included two big hills and some good flat sections to get the legs ticking over. A warm down followed and then a well earned trip to the local pub with club mates!
If you are clocking up the miles and looking towards a 10k, half marathon or marathon in the spring, think about introducing some speed work sessions as described in the last two blogs. This will help you up your race pace and teach your body to cope with higher intensities. You can work using a heart rate monitor, or simply base your efforts on speed. With an interval session you will be running close to sprinting in the hard repetitions (at a speed in which you could maintain for about 10 minutes maximum) and then slightly slower in the 'rest' repetitions. The 'rest' should be at threshold pace - a speed in which you could keep up for about fourty minutes to an hour. You should be absolutely knackered by the end of a hard interval session.
I've been doing both an interval and a threshold session for a month now and I've really noticed the difference. I've entered the Wokingham Half in February, so we shall see how much I can improve my PB of 1hr42.
For some good honest information on training for various distances go here.
Happy Christmas everyone!
Friday, 22 December 2006
Wednesday, 20 December 2006
Speed session 18/12/06
I managed to get out on Monday evening after all. Did a 40 minute speed session as prescribed by Kate. I've been doing these for a month now and they are tough. I haven't got much left in the tank after these. I use a heart rate monitor to provide me with the interval times.
10 minute warm-up
6 minutes > Max HR zone (175-196bpm)
4 minutes > Threshold zone (165-175bpm)
Repeat
Warm down
Managed 4.2 miles, so that is about 7min45 pace on average. The 6 minute intervals are flat out, and I average about 182bpm on those. You never get a chance to 'ease off' as the step down after the max intervals are still pretty fast, around half marathon pace for me.
These sessions are going well, I'm settling in to them nicely. Bloody hard though!
10 minute warm-up
6 minutes > Max HR zone (175-196bpm)
4 minutes > Threshold zone (165-175bpm)
Repeat
Warm down
Managed 4.2 miles, so that is about 7min45 pace on average. The 6 minute intervals are flat out, and I average about 182bpm on those. You never get a chance to 'ease off' as the step down after the max intervals are still pretty fast, around half marathon pace for me.
These sessions are going well, I'm settling in to them nicely. Bloody hard though!
Monday, 18 December 2006
'Tis the season
I'm trying really hard not to let the festive season get in the way of my training, but I'm struggling. I managed a run and a swim last week and I've just realised that tonight's club run is a no-goer due to another Christmas party! The weekend was a write-off due to having to go to a wedding in Somerset (which was splendid by the way). Oh well! I will doing my traditional Christmas morning run though, come hell or high water.
I will be running tomorrow night and Wednesday night, but I think that will be it.
Very down about England handing over the Ashes to the Aussies this morning. I guess it was on the cards and they were the better team , with some awesome performances from the likes of Ponting, Gilchrist, Clark, Warney and old Glen McGrath. England did impress on the odd occasion (KP, Monty, Colly), but it was same old same old and they never put proper pressure on Australia when it mattered (the batting reply in Perth anyone?). I doff my cap to the Baggies, but we'll have that urn back next time! Just get rid of Geraint Jones. Please?
OK - back to more important things now. The plans for the blog are fairly open ended but my goals are to produce one 'article' a week and a number of training updates. I will also post any results/photos from races that I have done. The articles will focus on the following (they may change however):
Nutrition - simple guidelines on eating to train properly
Motivation for training
Training in the winter - do's and don'ts
Training with a heart rate monitor
Coping with injury
Getting the right kit
Racing - finding your distance and training for it
Speed work for the beginner
Cross-training
Race preperation
A London Marathon 'special'
These will be written with winter training in mind and a new set will be developed as the racing 'season' kicks off and the sun starts to warm our bones (god, I CANNOT wait). Also, if you have any recommendations or requests for articles, feel free to comment below.
I will be running tomorrow night and Wednesday night, but I think that will be it.
Very down about England handing over the Ashes to the Aussies this morning. I guess it was on the cards and they were the better team , with some awesome performances from the likes of Ponting, Gilchrist, Clark, Warney and old Glen McGrath. England did impress on the odd occasion (KP, Monty, Colly), but it was same old same old and they never put proper pressure on Australia when it mattered (the batting reply in Perth anyone?). I doff my cap to the Baggies, but we'll have that urn back next time! Just get rid of Geraint Jones. Please?
OK - back to more important things now. The plans for the blog are fairly open ended but my goals are to produce one 'article' a week and a number of training updates. I will also post any results/photos from races that I have done. The articles will focus on the following (they may change however):
Nutrition - simple guidelines on eating to train properly
Motivation for training
Training in the winter - do's and don'ts
Training with a heart rate monitor
Coping with injury
Getting the right kit
Racing - finding your distance and training for it
Speed work for the beginner
Cross-training
Race preperation
A London Marathon 'special'
These will be written with winter training in mind and a new set will be developed as the racing 'season' kicks off and the sun starts to warm our bones (god, I CANNOT wait). Also, if you have any recommendations or requests for articles, feel free to comment below.
Friday, 15 December 2006
Me, me, me
My name is Craig and I'm a marathon runner. It's nice to be able to say that, plus it carries a great deal of positive and inspiring memories for me. It took a while, effort and a few tears to get to the start line of this year's London Marathon, but I managed it and came home in a time of 4hrs35min. Whilst not to be sniffed at, I did feel that my potential was yet to be fulfilled! I'll be talking about marathon training and preperation in future posts, for all you London peeps.
After London, I took a couple of months of running and focused on mountain biking, probably my favourite sport of all, during the balmy summer months. This kept the fitness ticking over and gave my body a bit of a rest. In September I returned to running with the New Forest Half Marathon and came home in 2hrs, about 20 minutes slower than my personal best. Not bad considering I had done little training. It was time to knuckle down....
I've always toyed with triathlon; I was a competitive swimmer until 18 and I've always enjoyed running and cycling. It was on the fourth day of the last England Vs Pakistan test that my Dad and friend Gareth challenged me to try one. I had to take them up, didn't I? Then the Pakistanis refused to come back on the pitch and I felt that I'd jinxed the whole thing.
So, I decided to find a triathlon club and join it. I went along to my first running session and was pleasantly surprised - nice guys, not too serious, really helpful. I've been going ever since and I'm slowly getting into my swimming groove again.
It was soon after that that Kate White contacted me to take part in her new project. I had known Kate for a while as she used to put me back together again after tough training runs and races. I was to be given a strict and tough training plan to help me reach the 'next level' and compete in a triathlon in May. After nine weeks I would be given a fitness test.
I have been on this training plan for a month now and it is all going quite well. I'll be talking about that soon in future posts.
So my current goals are (with estimated dates in brackets):
To achieve a sub 1hr30 half marathon (spring 07)
To achieve a sub 40 minute 10Km (spring 07)
To compete in a triathlon (spring 07)
To acheive a sub 4 hour marathon (autumn 07)
To compete in a half Ironman (spring 08)
To compete in an Ironman (autumn 08)
I reckon they are all achievable, but one at a time......
After London, I took a couple of months of running and focused on mountain biking, probably my favourite sport of all, during the balmy summer months. This kept the fitness ticking over and gave my body a bit of a rest. In September I returned to running with the New Forest Half Marathon and came home in 2hrs, about 20 minutes slower than my personal best. Not bad considering I had done little training. It was time to knuckle down....
I've always toyed with triathlon; I was a competitive swimmer until 18 and I've always enjoyed running and cycling. It was on the fourth day of the last England Vs Pakistan test that my Dad and friend Gareth challenged me to try one. I had to take them up, didn't I? Then the Pakistanis refused to come back on the pitch and I felt that I'd jinxed the whole thing.
So, I decided to find a triathlon club and join it. I went along to my first running session and was pleasantly surprised - nice guys, not too serious, really helpful. I've been going ever since and I'm slowly getting into my swimming groove again.
It was soon after that that Kate White contacted me to take part in her new project. I had known Kate for a while as she used to put me back together again after tough training runs and races. I was to be given a strict and tough training plan to help me reach the 'next level' and compete in a triathlon in May. After nine weeks I would be given a fitness test.
I have been on this training plan for a month now and it is all going quite well. I'll be talking about that soon in future posts.
So my current goals are (with estimated dates in brackets):
To achieve a sub 1hr30 half marathon (spring 07)
To achieve a sub 40 minute 10Km (spring 07)
To compete in a triathlon (spring 07)
To acheive a sub 4 hour marathon (autumn 07)
To compete in a half Ironman (spring 08)
To compete in an Ironman (autumn 08)
I reckon they are all achievable, but one at a time......
Thursday, 14 December 2006
It all starts here....
Welcome one and all to my fresh faced new blog. I'm not guaranteeing that it will remain fresh faced for long, what with the amount of training that I'll be doing...
The title of this blog says it all really. I've got some big sporting ambitions and they can only be acheived through hard work, a lot of dedication, and a health dose of humour. My ultimate goal is to complete an Ironman sometime in 2008 or 2009, depending on how things go. Before that I've got a number of half marathons, marathons and triathlons lined up.
The premise of this blog is to provide you, dear reader, with regular updates on how I am getting on, as well as providing a forum for much needed feedback and support. I also hope that the majority will also be able to learn something from my journey (mostly from my mistakes I reckon) and feel inspired to seek out and acheive similar goals.
That's not to say that you should log-off right now because you would never consider an Ironman, because I'm aiming to appeal to all comers - even if your first goal is to run a mile. We all started somewhere remember....
So, tune in for regular updates on:
My training
My nutrition
Race preperation
Race results
Kit reviews
Musical musings
Web links
The title of this blog says it all really. I've got some big sporting ambitions and they can only be acheived through hard work, a lot of dedication, and a health dose of humour. My ultimate goal is to complete an Ironman sometime in 2008 or 2009, depending on how things go. Before that I've got a number of half marathons, marathons and triathlons lined up.
The premise of this blog is to provide you, dear reader, with regular updates on how I am getting on, as well as providing a forum for much needed feedback and support. I also hope that the majority will also be able to learn something from my journey (mostly from my mistakes I reckon) and feel inspired to seek out and acheive similar goals.
That's not to say that you should log-off right now because you would never consider an Ironman, because I'm aiming to appeal to all comers - even if your first goal is to run a mile. We all started somewhere remember....
So, tune in for regular updates on:
My training
My nutrition
Race preperation
Race results
Kit reviews
Musical musings
Web links
Subscribe to:
Posts (Atom)