Start of the Pennine 100

Wednesday, 25 January 2012

Long hours on short days


The last few weeks have been VERY busy!

I am very pleased to be able to say that at long last my website back up and running (with a new Web Designer on board) and can be found again at: http://www.cwpersonaltraining.com. We are working on some changes and improvements which will be rolled out over the next few months but in the meantime if anyone wants to get in touch all my contact information is on the site. In addition to looking at Twitter (as mentioned previously), I have been having fun looking at using a QR barcode for future promotional materials. Watch this space!

The results from my speed test with Justin have given me a good base to set my paces for my speed, interval and race pace training. The pace for my longer runs is fine but I am definitely going to have to increase the distances if I am going to enter any of the ultras I would like to do this year.

It feels great to finally be able to get some good consistent training in but getting back training properly while also taking clients for run training has made me realize that I am going to have to be careful not to overload my legs. I can feel that my shins are tight and my knees are a little sore, which is probably my IT bands having a bit of a whinge. I’ve also noticed that this has coincided with me doing more of my training on the roads, so it’s back to running off-road again this week as I do need to keep up my run tally if I’m going to get anywhere near hitting my Jantastic challenge targets with Marathon Talk (http://www.marathontalk.com). If you haven’t listened to Marathon Talk before then I thoroughly recommend giving it a go – it’s a great place for lively chat, information and quite a few laughs.

On the business front I have had quite a number of new enquiries and I have also been helping with Tom von Kaenel with his training for the Sea 2 Sea Challenge (more about this next time) – hence the busy last couple of weeks – but it’s all fantastic stuff!
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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.