any distance runners out there?

[E21_Ross]

whilst i'm certainly no stranger to running, in light of the new nice weather, a little more time and no body to go training with i've recently upped my mileage, since sunday i've done 30 miles, most of them hilly. i'm wanting to go on another 8 miler tomorrow (again, very hilly) but my legs are a little weary. what do you normally do if you're tired, rest, or carry on running. i come from a middle distance back ground (800m in particular) and so i have done plenty of long runs, but don't think i've ever broken about 35miles in a week before, even during the x-country season.

i won't be racing again until the summer and am struggling to bring myself to do some decent interval training...longer runs are just easier to get out and do. sunday i did a 5.5 mile steady, monday i did 2 mile warm up, 5 0.25 mile hill reps with jog back recovery, 7.1 miles tuesday, 5.6 miles yesterday (wednesday) and another 7.7 miles this morning. so i've been putting in some long (for me) miles in this week, is it time i rested? want to keep running!!


what would you do? run or rest?

cheers

Edited by E21_Ross on Thursday 8th April 19:31

[ewenm]

Lots of info on The Running Thread.

As you're fairly used to running, I'd suggest you run 5 days out of 7 while building up your mileage.

Standard distance schedule:
Sun - long run 90 mins easy/steady
Mon - 45-60 mins steady
Tues - Short reps 4-6k of 400-600m reps, short recovery, perhaps in sets.
Weds - 45-60 easy (recover from Tues)
Thurs - long reps 6-10k of 1k-2k reps, medium recovery
Fri - rest or 30 mins v easy
Sat - tempo run 30-45mins fast

Probably about 50-60 miles depending on fitness.

Edited by ewenm on Thursday 8th April 19:48

[E21_Ross]

thanks mate think i'm gonna do a steady tomorrow. it's a hilly route of 8.6 miles but i'm just gonna take it steady (about 7:45-8mins/mile on flats which is my steady easy long run pace....on a good day i should be able to do 12-13miles at that and still feel half fresh) although 1 hill is a 180m climb and it goes for just under 1 mile. so it's over 10% gradient for that long...it's a killer!!

then i'll rest saturday, do a long run sunday also, then start doing longer interval training.

if i don't come back...it means i've died out there

what are your pbs then? (other than the 800m )

Edited by E21_Ross on Thursday 8th April 20:00

[ewenm]

E21_Ross said:

if i don't come back...it means i've died out there

what are your pbs then? (other than the 800m )

Build up gradually.

1500: 3:58 (ish, over a decade ago)
Mile: 4:16 track; 4:22 road
3000: 8:19
3000S/C: 8:54
5000: 14:28 track; 14:54 road
10k: 30:50
1/2 Mara: 67:33
20 Miles: 1:48:20

[E21_Ross]

ewenm said:

E21_Ross said:

if i don't come back...it means i've died out there

what are your pbs then? (other than the 800m )

Build up gradually.

1500: 3:58 (ish, over a decade ago)
Mile: 4:16 track; 4:22 road
3000: 8:19
3000S/C: 8:54
5000: 14:28 track; 14:54 road
10k: 30:50
1/2 Mara: 67:33
20 Miles: 1:48:20

not too shabby you're almost identical to my mate at training who just ran 31:11 for a 10k. he's a machine!
as long as my 400m is quicker than yours i'm happy

cheers

Edited by E21_Ross on Thursday 8th April 20:09

[ewenm]

Dan Cliffe?

I don't think I know him but know the guy who was one place ahead of him (Chris Busaileh) quite well.

Edited by ewenm on Thursday 8th April 20:16

[E21_Ross]

ewenm said:

Dan Cliffe?

I don't know him but know the guy who was one place ahead of him (Chris Busaileh) quite well.

ah, just found out it was 31:18, he finished 11th at eastleigh 10k, his name is alex. good runner.

Edited by E21_Ross on Thursday 8th April 20:18

[ewenm]

More stats than you can possibly want: http://www.thepowerof10.info/

[Jules360]

I ran for a bus once, driven to the station ever since. Hope this helps.

[cotney]

Jules360 said:

I ran for a bus once, driven to the station ever since. Hope this helps.

I just got back from my first game of 5-a-side in a couple of years. Was sick in the car park.

Hope this helps

[E21_Ross]

cotney said:

Jules360 said:

I ran for a bus once, driven to the station ever since. Hope this helps.

I just got back from my first game of 5-a-side in a couple of years. Was sick in the car park.

Hope this helps

you 2 lightweights

last time i puked up after training was a 1500m session, was on the track 10x300m reps with a 45second/100m jog (veeeeery slow jog) recovery. each 300m had to be quicker than 1500m race PB, so you cover 3000m at 1500m pace with a few breaks in between. pretty tough session that was. followed by as many sit ups you can do in 1 minute, 1 minute rest, then press ups (here i puked up), then as many squats in a minute. (i felt ok-ish now)

then a 20minute cool down.

i then had to cycle 6 miles home. i was pretty fked after that.

Edited by E21_Ross on Thursday 8th April 22:33

[Jules360]

E21_Ross said:

cotney said:

Jules360 said:

I ran for a bus once, driven to the station ever since. Hope this helps.

I just got back from my first game of 5-a-side in a couple of years. Was sick in the car park.

Hope this helps

you 2 lightweights

last time i puked up after training was a 1500m session, was on the track 10x300m reps with a 45second/100m jog (veeeeery slow jog) recovery. each 300m had to be quicker than 1500m race PB, so you cover 3000m at 1500m pace with a few breaks in between. pretty tough session that was. followed by as many sit ups you can do in 1 minute, 1 minute rest, then press ups (here i puked up), then as many squats in a minute. (i felt ok-ish now)

then a 20minute cool down.

i then had to cycle 6 miles home. i was pretty fked after that.

Edited by E21_Ross on Thursday 8th April 22:33

Don't they have pubs where you live?

[E21_Ross]

ironically, there is one at the top of the sports centre. although, it's not a very nice one.

some people enjoy running not me however

[E21_Ross]

FWIW, i only ran 5.4 miles fairly steady. although GPS had me with an overall vertical elevation change of almost 300m...so that gives you an idea of how hilly the route is.

was going to run the 8-9 mile route i have but my legs were too tired. any hill (sadly...there were a lot) i could just feel they didn't want to work. so took the run fairly steady and have decided to have tomorrow off

cheers