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Discussion Starter · #1 ·
Last nights suckass run has got me in a bad mood today... i planned today as a recvoery day but will get 2-3 miles walking and some core work..<br><br>
I have been doing 32-35 miles the last two weeks over four days.. this week I am going to do it over 3 and get that one extra rest day... plus it gives me Back to Back to Back long runs (well for they are long) and then next week is my Glorius can not wait for it rrecovery week... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Strange that I cant wait for a recovery week... but that tells me I must really Need it.
 

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What training cycles are you guys following that give you a recovery <b>week?<br></b>I guess I should be following some kind of training program for my half, but I'm not. I'm running 3 miles on Tuesday, Wednesday, and Thursday. Then I run 4 or 5 on Saturday and my long run is Sunday which I increment by 1 mile every three weeks like this:<br>
Sunday #1: 7 miles<br>
Sunday #2: 7 miles<br>
Sunday #3: 5 miles<br>
Sunday #4: 8 miles<br>
Sunday #5: 8 miles<br>
Sunday #6: 6 miles<br>
Sunday #7: 9 miles ....etc<br><br>
All my other runs remain the same for the most part. I'll probably lengthen my T, W, &Th runs a little when the days get a little longer and I have more daylight. Am I going to hurt myself? My HM is April 26th.<br><br>
Thanks for any input on that...<br>
Anyway, today is Wednesday so you know what that means...3 miles.<br><br>
Jess
 

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Discussion Starter · #3 ·
I am not really following any one persons training plans.... but from what I have read from most and followed what other people are doing... is this (remeber I am not a seasoned nor a good runner so really listento others before me)<br><br>
I am in a base building phase so I am incresing weekly mileage and long runs I will go a lttle longer on a long run one week the next week add some of that extra mileage to my weekly runs and add a little faster pace still get a long run but shorter than the week before.. then hold that longer weekly run base and install a even longer run on my long run day... by thend of this week my legs will be really in need of rest.. so cut back by 30-50 percent onweek 4 and allow some slow short runs and just let them heal and rebuild the muscle.. I personally have found when I restart this phase over my legs are so much stronger and refreshed<br><br>
once again I am not qualified to instruct on running... but your legs do need a break.
 

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Techgirl - your overall plan looks decent, even conservative. I think you could expect to train injury free based on that. That's really close to what I did leading up to my first half (and first full, now that I think about it). One thing that made training a bit tough - general, steady ramping up of mileage like that can get boring. Don't be afraid to do some hills or throw some speedwork into the mix. No need to kill yourself with it, just mix it up to keep it interesting if you feel bored with your training.
 

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Thanks for the replies!<br>
Richard,<br>
I like to see what others are doing and then review my own training. Your approach is very interesting and gives me food for thought.<br><br>
Pete,<br>
I'm glad to know that what I'm doing is somewhat sound and appreciate your feedback on that.<br>
As far as getting bored goes. I run several different courses. One is the road on which I live. Its an almost undetectable incline 1.5 and then back for 3 miles total. For longer runs I go to the state forest here and once I get past 2.25 miles its 1.25 miles of a pretty descent hill...then back.<br>
The race course I did on Sunday was completely flat.<br>
I'm trying to decide if with my new long run of 8 miles (coming up on Sunday) if I want to find a new course, or if I want to run from my house to the forest (2 miles) then into the forest (2 miles) then back for a total of 8. The only problem with that course is the dogs. We have no lease law outside city limits. I guess the point is, I try to keep it interesting.<br><br>
Thanks!<br>
Jessica<br><br>
P.S. if anyone else wants to chime in on this I'm happy to listen and learn!!
 

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That program looks solid to me too, techgirl.<br><br>
I don't really have a program, I just tend to run a lot of miles for 4-5 weeks and take one week off at the end and then call it a macrocycle. The last week isn't totally off, but I cut the mileage by about 50%.<br><br>
Looks something like this:<br>
Week 1 - 45 miles<br>
Week 2 - 50 miles<br>
Week 3 - 55 miles<br>
Week 4 - 55 miles<br>
Week 5 - 70 miles<br>
Week 6 - 35 miles<br><br>
Week 1 of the second macrocycle would then by fairly high again. I don't really have set distances that I shoot for though, I just like to do runs with friends that are fun, with a rough target for time or distance.<br><br>
I'm probably not the best person to be giving training advice <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
- Chris
 

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I can't deny that I love pain <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
The harder the run, the better. Not really sure why that is though... I'd probably a good subject for somebody's psychology dissertation <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Went to run at lunch and realized I hadn't brought shoes.<br><br>
It's 12 degrees, so decided not to run barefoot. Will try to get a short one in tonight...<br><br>
Have a good day all!<br>
- Chris
 

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Discussion Starter · #11 ·
Your Plan looks good... However I might even drop another mile or two off your lesser long run... You certainly will not lose any fitness.<br><br><br>
I have a little time now to show what I was talking about mileage wise.<br><br>
Week 1 4 miles 5 Miles 6 Miles 16 Miles<br>
Week 2 4 Miles 8 Miles 9 Miles 14 Miles (most of them faster than previous week)<br>
Week 3 10 Miles 10 Miles 16 Miles Very slow (I am in this week right now hopefully will hit the numbers put down.) this week I really want the extra rest on my legs so fewer days same Mileage<br>
Week 4 4 miles 5 Miles 6 Miles Done and Rest<br><br>
I should start over very strong (if history repeats itself)<br><br>
A little warning ( I am a bit like Cgerber ... I get reward out of pain)<br>
But I also think I know my body well enough to say no longer pain we are now flirting with Major Injury (or atleast I hope I know this)
 
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