Run-Down Forums

[Dan]

Nice progress. 6 weeks of training should do wonders for addressing the weak 3rd and 4th kilometers.

Dan
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[S_Fox]

Hi all, Just a update on how my training is going since my last race.
I have been doing 2 speed sessions a week aswell as 3 steady runs ranging from 3 to 10 miles.

I did a 3 mile time trial on Sunday on a measured course in 17:45, which is the fastest I have ran since I have been back training.

Tonight I have a Guestimate Race at my local running club. You have to guess what time you will complete a specified distance course in and then run it without a watch and the person closest to their predicted time wins.

Anyway I hope everyone elses training is going well and I will be back with another update soon.
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Shaun Fox

[Micah Ward]

That's an excellent time on the 3 mile time trial. You will of course go faster when you have some competition running beside you. The prediction race is an interesting concept. Will you be trying to predict and run a fast time or a leisurely time?
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[S_Fox]

I ran the guestimate which was measured at 4.2 miles in 28:24, 19 seconds slower than my guess of 28:05, I came 3rd closest, the winner was only 5 seconds away from their predicted time. I tried to run it at around 7 minute mile pace so it wasn't a testing run as I have a 10k race this Sunday.
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Shaun Fox

[Dan]

Good guessing/pacing!

Dan
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[Micah Ward]

Congratulations on the top 3!!!!

Good luck with the 10K Sunday.
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[S_Fox]

I done my 10k today in 42:58 and no excuses it was a poor run, the conditions where perfect it was mild with little wind and a nice flat course.

1k - 3:50 (3:50)
2k - 7:43 (3:53)
3k - 11:50 (4:07)
4k - 16:00 (4:10)
5k - 20:31 (4:31)
6k - 25:04 (4:33)
7k - 29:39 (4:35)
8k - 34:15 (4:36)
9k - 38:49 (4:34)
10k - 42:58 (4:09)

In any race I always seem to drop off around the 3k or 2 mile mark.

I have good basic speed but I obviously need to work on stamina and speed endurance.

Anyone who could suggest some good ways of improving stamina and speed endurance I would like to hear your thoughts.

Thanks
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Shaun Fox

[Micah Ward]

You ran your 10K at about 6:55 pace and you ran your 4.2 at about 6:46 pace. So it could be that you hadn't recovered sufficiently from the 4.2 run. You slow up as the 10K progressed so I think you are right in assuming you need more stamina work. I have recently become intrigued with the training concepts of a former high school coach in California named Jack Farrell. His theory would have you simply run steady 6 or 7 mile runs at 7:40 to 7:55 pace until your next 10K.

A full explanation of his theories are at www.coacheseducation.com and are found under the Running tab on the left of the page.

Of course, Farrell's concepts are not THE way, just A way. I'm sure Dan and the other guys will chime in with their own ideas.
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[S_Fox]

Hi, After my mediocre run last Sunday in my 10k Race I have put in my hardest week of training since ive been back running. Ive also decided to do a local big half marathon on October 15th. Before that though I have a Frostbite 5 Mile Race on October 8th.

Below is the training I have done in the last week:

Monday: 3 Miles Slow
Tuesday: 7 Miles Fartlek 49:02 (20 mins of hard running)
Wednesday: 3 Miles Slow
Thursday: 7 Miles Fartlek (12 mins of hard running)
Friday: Rest
Saturday: 13 miles 1:41:56 (loop 1 = 52:25, loop 2 = 49:31)
Sunday: Rest

Total Miles = 33

This is by far the most effort I have put into a weeks training so far and at least I know I will make it round the half marathon in 3 weeks ok. I am hoping to complete the half marathon in around 1 hour 31 mins.
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Shaun Fox

[Dan]

I would suggest upping the easy days a bit. Just because you're running slow, doesn't mean you can't get in some decent mileage and still recover. 3 miles is doing nothing for you other than "not being a hard day." 5-6 will at least help you build the needed endurance for a half marathon effort.

Dan
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[fitmamma]

I love doing a sprint workout 1-2 times a week to improve my conditioning. I warm-up for 5 minutes, sprint a minute followed by a 2 minute jog and do 8-10 of them. It is amazing if you are consistant how your speed and recovery imporoves. I also think that full body weight training and targeting your core is great along with Plyos. On my non-running days I lift weights and do jump rope and plyos and it is fun and a great change of pace.

www.brookepaulin.com