QUOTE (BleacherFan @ Oct 1 2009, 06:55 PM)
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Damn, I hope you feel better.
Yah, it's funny how stuff works - last Tuesday I was going into rest mode with my legs and then the weekend came and I came down with a massive cold. 4 days of no running and my legs loved it..... I've got a few months to see what I will do but I've got a few major goals in mind for my next training period:
* Make easy days easy days - 7:30/7:15 pace average
* One or two workouts a week - one of these will be a 40 (most likely when I start out) up to a 60 min tempo at HM pace (will target 5:40 pace to start). Other will be hills (TBD) or intervals on the roads - I will be trying to avoid the indoor track if I can
* Long run once a week - but not a big deal if I skip it
* Try to jump in more races (5k/5M)
* Pilates/medicine ball - core stuff
Total mileage 50-60 tops. Given my workouts this summer it's obvious I left my races on the track - it was my first season of workouts and my eyes were bigger than my stomach to steal a phrase....There will most likely not be Boston for me - so my goal races will be the early set of Grand Prix races.
A lot of people are really rethinking their training with the results of Ritz and his 5k PR. Not a lot of track/speed work but tons of tempo work to gain strength
Thanks for those exercises Kremlin - I will definitely be trying to strengthen my hammies/hips(abductors/adductors)/quads also
Dave
I really liked all the tempo work I did this summer. Up until the crappy last couple weeks I felt like I was going to kick butt. Tempo workouts seem to give me the greatest improvement. Long runs are too easy (relatively) and intervals while tough are very short. Tempo work, even tempo intervals require some mental strength and yet dont totally kill you. Running for extended periods of time as the lactate starts to build is tough.
Those easy days should be helpful too. You'll find you're much fresher for those quality runs and can give a nice solid effort.
This week I'm going to finish with 41 or so miles including the messed up MP run on Monday. I did 4 easy on Tues, 8 somewhat easy on Thu including 8x 25 sec strides then 11 today including 2 tempo intervals of 15 mins. The first was done at 6:45 pace, the second I couldnt hold the pace and ended averaging 7:16. My biggest issue now is that my right leg where I have had all the hamstring and hip issues is tight as a drum. I'm conscious of it the entire run and I think it is shortening my stride a bit. My HR is 12-15 bpm higher than at similar paces as two weeks ago. At the end of workouts my left leg feel fresh and my right is even tighter and more tired. I've thought about taking a few more days off but I think at this point I need the running to keep fit and to keep exercising to loosen the leg back up. Looking at my log from past years I had similar issues with my HR after a hamstring problem. One good thing is that I'm nearing the end of my first week of my taper and next week will be even easier so the schedule will give me extra rest.
On other factor is that it has been pretty cold in the morning this week. The last two days were 41 and 42 so I've had the jacket and pants on.