Optimal Training in Between Races
I'm in between hard races. It started with my first HM, followed by the secomd. In 3 weeks time. Recovery is the main component now, now that i'm in a longer distance than before. And i'm very much the type who fears injury. So much That's why i've been very careful about training the right way, been having strength workout as part of the training and will do some kind of research before actually picking up some regime.
There's a guide actually, by coach jenny from runners world. But it's hard to come by. When i have an option to do other stuff other than running, i will tend to cheat. But i did follow the no running as sugggested, but that is all..it ends there..no running, no nothing. I had only 1 recovery run on Monday after scklm, then stopped from any activities until Friday. Wanted to go swimming on Saturday but of course that didn't happen as well. And had my 1 hour slow run on Sunday. Hope this won't backfire my performance. It just pains my eyes looking at the pace. But it was exactly what my easy pace should be. So I fret not.
So this week i promised that rest time is over. Monday was still easy and I've been looking forward for some tempoo...after learning about a new trick, i can't wait to try it out. I will make my easy run easy and my hard workout harder than ever. Do not be afraid to challenge my limits. So i had one today. And it went just as i've planned it to be. I've pushed myself well into the zone. The only bad part was it was not longer. The pure tempo distance was only 3 miles. Even then i was already hoping and can't wait for it to be over. But 1 good thing for sure, ive pushed myself to the limits well. Things were a bit off in the morning since i didnt bring my heart rate strap and myspibelt. So i couldnt really gauge how hard was the effort, for me to us it as a guide on the effort next time around. But Alhamdulillah it still went on just fine.
This is how my tempo looked like. Tempo planned at 5.55 mins/km. Started with 5.44. Mostly at 5.34. Finished with 5:20. 10 mins warmup and 0.3 miles cooldown. The warmup and cooldown could have been longer but that is all i have. And the tempo turned out better than expected. As i was supposed to do just 5.55, but i felt like i could do more, and so i did. Hope it will only get better with time.
And i came about the progressive run concept. This is the guide by coach jenny runner's world, and it's something that i had to try post BSN PNM and KOTR. I definitely dont have the luxury of the long miles, but lets just do what we can.
Week 1 – LSD – 8 miles
There's a guide actually, by coach jenny from runners world. But it's hard to come by. When i have an option to do other stuff other than running, i will tend to cheat. But i did follow the no running as sugggested, but that is all..it ends there..no running, no nothing. I had only 1 recovery run on Monday after scklm, then stopped from any activities until Friday. Wanted to go swimming on Saturday but of course that didn't happen as well. And had my 1 hour slow run on Sunday. Hope this won't backfire my performance. It just pains my eyes looking at the pace. But it was exactly what my easy pace should be. So I fret not.
So this week i promised that rest time is over. Monday was still easy and I've been looking forward for some tempoo...after learning about a new trick, i can't wait to try it out. I will make my easy run easy and my hard workout harder than ever. Do not be afraid to challenge my limits. So i had one today. And it went just as i've planned it to be. I've pushed myself well into the zone. The only bad part was it was not longer. The pure tempo distance was only 3 miles. Even then i was already hoping and can't wait for it to be over. But 1 good thing for sure, ive pushed myself to the limits well. Things were a bit off in the morning since i didnt bring my heart rate strap and myspibelt. So i couldnt really gauge how hard was the effort, for me to us it as a guide on the effort next time around. But Alhamdulillah it still went on just fine.
This is how my tempo looked like. Tempo planned at 5.55 mins/km. Started with 5.44. Mostly at 5.34. Finished with 5:20. 10 mins warmup and 0.3 miles cooldown. The warmup and cooldown could have been longer but that is all i have. And the tempo turned out better than expected. As i was supposed to do just 5.55, but i felt like i could do more, and so i did. Hope it will only get better with time.
And i came about the progressive run concept. This is the guide by coach jenny runner's world, and it's something that i had to try post BSN PNM and KOTR. I definitely dont have the luxury of the long miles, but lets just do what we can.
Week 1 – LSD – 8 miles
Week 2 – LSD – 9 miles
Week 3 – Progressive Run (PR) 7 miles (3m @Easy – 2m @ Moderate – 2m @Hard)
Week 4 – LSD – 10 miles
Week 5 – LSD – 11 miles
Week 6 - Progressive Run (PR) 7 miles (3E– 2M – 2H)
Week 7 - LSD – 12 miles
Week 8 - Progressive Run (PR) 8 miles (3E– 3M – 2H)
Week 9 - LSD – 14 miles
Week 10 - Progressive Run (PR) 8 miles (3E– 3M – 2H)
Week 11 Progressive Run – 7 miles (3E– 2M – 2H)
Week 12 Half-Marathon
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