Running with a head cold!

Here are two Blog sites that might be of interest to SWAC runners;
SAM DEAN follow Sam as she trains for the London Marathon
THE LIVERPOOL RUNNER new Blog site from THE NATTERJACK RUNNING CENTRE
As for my own running well I've been nursing a head cold so cut down on my running abit, but did do the club run on Monday night and found i was running quite well, just about keeping up with young Ben [maybe he was tired?], today i did sandhill sprints with Tess [ well she kept sprinting off, turning around and trying to knock me back down the hill, now that's what i call resistance training!]. well that's it for now, off to see the film 'NEW MOON'.
Mon Club run, fartleck session plus progression run home = 1.49
Tue not well, easy 36 mins
Wed Sandhill sprints 2x 8, plus fast run home = 59 mins

New pete magill video featuring Grace!

CLICK ON PHOTO TO WATCH

MORE GOOD TIME SPEED RUNNING!

Thur
Got some really useful information from Peter Magil on why my training and racing has gone ' pear shaped' this summer, more on that later!
Easy run with Tess along the velvet trail plus Pete's running drills
= 53 mins
Wed
Location; Dunes sports centre, 6.30pm
I enjoyed myself running with the club, it turned into a really fast speed session with Chris Dunn pushing me hard throughout the run.
Once again I was amazed by the speed we reached running at 11.1 mph up the steepest part of the Selworthy road climb [ on my own I struggle to stop my speed dropping below 10 mph].max speed 13.8 mph
= 1.00

Why tempo runs and sprint training are so important in your quest to run faster

Arthur Lydiard's training plans include a fair few Time Trials or Tempo runs as well as quite a bit of sprint training, here are some of the scientific reasons why they work!

How to Offset Muscle Fatigue , The other limiting factor

CLICK HERE

MY TRAINING FOR THE NEXT TWO WEEKS AND HOW MANY 'VIRGINS' ARE RUNNING THE LONDON MARATHON

Barry was quite interested to hear that I was running in the 'VIRGIN' London Marathon, he reckoned I'd have a good chance of winning, as there could not be many 'virgins' left in Britain!!!
Here is my training for the next 2 weeks to take me up to my target 10k [thanks Barry].

Training ---

MON --- J --- 1hr run with 10 x 100 mts sprints & 100 mt jogs between

TUE --- B -- 1 hour with light fartlek

WED --- L -- 200 mts and 3k T/Ts --with 5 mins between

THU --- W -- 45 mins jog

FRI -- O -- 10 x 100 mts fast strides with 300 mt jogs between

SAT --- L --- 5k T/T

SUN --- A/W -- 2hrs easy

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MON --- H -- 16 x 45 mt dashes with 55mt jogs between

TUE --- B -- 45 mins with light fartlek

WED -- L -- 1600 mts --or 1 mile T/T

THU --- W -- 50 min jog

FRI --- Rest day

SAT --- A/W -- 20 mins + N -- 3 x 100 mt strides + 5 min jog .

SUN --- Race .

RUNNING PERFORMANCE AND AGING

Thanks Mike for your question on yesterdays post, i thought it was worth replying here as its a pretty interesting subject;
Mike said...

Wow Rick, that's really impressive. Do you find that you're putting in more miles nowadays than say 8-9 years ago or is it about the same?

15 October 2008 22:55

RICK'S RUNNING said...

Hi MIke, I've tried many different types of training over the years,i can see that from looking at my training logs that the years when i put in a high mileage base are the years i ran best.

After 15 years running and before that 10 years cycle racing I'm happy to say that a high mileage type program works best for me and the times when my running has gone downhill are when i have moved into intense interval training and low mileage.
On aging and performance; at 30 i thought I had peaked out and started to lose interest in the sport of cycle racing, at 33 i took up running, at 39 i had a great year but then had 2 indifferent years, I thought I had gone passed my best, but then I increased my mileage and then went on to set new p.b.s over all distances from 5k to marathon at age 42-43.
I did not really know about lydiards methods until last year.
i started training his way last summer 2007 and went on to have an awesome winter and spring, getting close to my best! but I blew it this summer by over doing the anaerobic stuff! I found Lydiard was right to say you only need 5 weeks of intense intervals.
I now intend to follow Lydiards program for masters starting in November as I want to run a great London marathon.

Thanks for your comment Mike , taking into account that you are only just getting back into running you should have many years of improvement ahead of you, enjoy!

16 October 2008 00:51