Start of the Pennine 100

Tuesday 13 December 2011

Winter Workouts


Well after the Brecons Ultra it took me a week to recover enough to do anything more than a recovery run and for me not to feel like my quads and hamstrings had been through a mixer! Since then, I have been trying to keep some quality running going and while this hasn’t always been possible, I have managed a mixture of easy and more challenging runs – albeit not in the number I will need to do to get me to where I want to be in terms of fitness.
I have run in a couple of local cross country races and felt very slow and haggard by the end of six miles but having reflected on my performance, I am consistently middle packing in the V1 (40-50) class which I should be happy about given where I was six months ago. I just need to get my head down and work hard and the fitness and speed will improve.
Last weekend, Justin and I did an 18 miler which and I did felt as though I managed to run well from beginning to end. The great thing about running with Justin is that if I need to crank up the pace for the final couple of miles to come in in a particular time, I just give him the nod and off he goes. He dropped our overall pace from 8:40 min/miles to 8:24 min/miles and I was able to lift my game and make the pace as we hit the 18 mile mark. I felt strong, relaxed and not too tired. All in all, a very good overall run at this stage of my recovery to full fitness and a very solid base to go into my winter base endurance training.
I am also reading the Daniels Running Formula http://www.amazon.com/Daniels-Running-Formula-Jack/dp/0880117354 and really enjoying it. Justin has used the calculations for the last couple of years and found them very useful. I will let you know how I get on and if I think they are worth recommending
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Training Plan

Week M T W TH F S SU
1 Rest 6-10 miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run (or about 18 miles)
2 Rest 6-10 Miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run
3 Rest 6-10 miles, including 2x2 miles at HMP Easy 5-mile jog 7-9 miles, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 20 miles)
4 Rest 5-8 miles, including 3x1 mile at TMP Easy 5-mile jog 6 miles, middle 2 at MP Rest 1.5-hour run 2-hour run
5 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 Rest 9 miles, including 6x1 mile at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2.5-hour run
9 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2.5-hour run 3-hour run
12 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run (or about 27-29 miles)
13 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run
14 Rest 9 miles, including 4x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2-hour run
15 Rest 7 miles, including 3x1 mile at MP Easy 5-mile jog 7 miles, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 Rest 6 miles, middle 3 at HMP Easy 5-mile jog Easy 3-mile jog Rest: Stay off your feet 50-mile race Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.