I feel I run best off a high mileage training plan and my body seems to be able to cope well with a high amount of stress. I’m averaging eighty miles a week and going from strength to strength due to consistently running three threshold runs a week, which I think is key to me running well. My local running track was closed this week on Thursday evening for maintenance which is when I normally do my speed work. To fit in all my key session in I had to swop some of my training days around, which allowed me to get to the track on Tuesday evening. I repeated a session I had previously done in my build-up of, 1 x 5 min (2 min recovery) 12 x 400 (60 seconds recovery) but this time I progressed the training session on by doing, 1 x 1mi (2min recovery) 10 x 400 (45 seconds recovery) 1 x 800. Even with the longer reps at the start and finish and shorter recovery’s, I managed to run all my reps quicker which must mean I’m getting faster and fitter. At the minute I’m running a threshold run the day before I do my speed work, the reason I’m doing this is to make me slightly fatigued going in to my speed session. This means I don’t have to work as hard to get my heart rate up to the required zone and I can run my reps a little slower. I feel more relaxed and in control of the session instead of having to force my pace to get my heart rate up. The advantages of this are that it doesn’t take as much time to recover from and I can run a threshold run sooner. My rest day had to be moved to Thursday meaning I had to run back to back threshold runs on Friday and Saturday. In twenty four hours I ran twenty seven miles with nigh teen of them in my threshold heart rate zone around 6:05/mi pace. This left my legs feeling heavy and I wasn’t looking forward to Sunday’s long run. Luckily my wife knows how to do sport massage as she started to study to be a physiotherapist before becoming P.E teacher so I’m very lucky that I can get a sports massage done at home.
Friday was a welcome rest day, after three weeks of threshold training and running my quickest threshold run along my nine mile route on Wednesday evening I was ready for my day off. It is the first time since starting my training plan I have felt tired and my legs have felt heavy. To my surprise even though my legs felt heavy I was running really easy and relaxed, my pace was quicker and my heart rate was lower, which is a really good sign that everything is progressing nicely. I ran my first threshold run three weeks ago along the same nine mile route I ran on Wednesday evening at the same heart rate but thirty second per mile slower. Three weeks ago it took me 1:01:21 @ 164 bpm averaging 6:46/mi and on Wednesday evening along that same route it took me 56:25 @ 164 bpm averaging 6:15/mi. I’m running thirty seconds per mile quicker and still only working at the same effort level which I think speaks for itself. When I’m feeling tired I run in the lower part of my heart rate zones because I get the same training benefits from running at the bottom of my zone as I do from running at the top of my zone. The key is not to worry about the pace. I really enjoyed this weeks track session as I have been finding them really hard work and not really enjoying them. This weeks track session was the best I have felt and ran really well. The session we did was 1 x 5 minutes effort with a 2 minute recovery followed by 12 x 400 mete reps all with one minute’s recovery in-between each of the reps. I covered 1500 meters in the 5 minute effort before averaging 74 seconds for the 12 x 400 meter reps all off 1 min recovery. With a tough head wind down the back straight of the track, I was really pleased with how this session had gone. Continue reading
This weeks guest blog post in Training Corner comes from Training Peaks talking about introducing twice a day workouts into your training and the benefits it can bring what ever your ability. Please visit there website for more information on the services they provide. http://home.trainingpeaks.com/
As a runner first and a triathlete second, I am attuned to the differences between the two sports. One difference is that many recreational triathletes think nothing of working out twice a day, whereas very few recreational runners engage in this practice.
There is an obvious reason for this discrepancy: triathletes have three separate disciplines to worry about. A triathlete who wants to train just three times per week in each discipline has to “double” twice a week—three times if he or she wants a day of complete rest.
But having only one discipline to worry about isn’t the only reason so few runners ever workout twice in one day. Runners also feel that they lack the time to double, that their body couldn’t handle doubling, and that two-a-days aren’t worth the bother except for elite athletes. In this article I will address these concerns, make a case for the use of doubles by recreational runners in marathon training, and offer guidelines for the practice.
Yes, You Can Double