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2012-02-22 10:08 PM

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Subject: sometimes hard question

Okay, so to avoid hijacking the 180 cadence or sub 20 5k at 50 threads, I'll start a new one.

Short background:

- starting 4th season of endurance sports at age 46, never was an athlete before that, bottom end of MOP

- Two A races, HIM in July and half mary in October

- half mary goal is to take 10 minutes off my PR and hit 1:45

 

Most if not all of my running has been easy.  I added 800's once per week 5 weeks ago (times are in the header of my logs). My question is, if running 5x per week, is sometimes hard 1 day or 2 per week? My second question is, should I brick my long ride into an easy, short recovery run to get 6 runs in a week? Of course I will brick some of the rides into runs as part of my plan, I'm talking about weeks that don't call for bricks.

 

My ideal week is:

Mon AM - off / PM recovery ride

Tue AM - running fast (for me) 800's (medium distance) / PM Swim and strength

Wed AM - easy, short recovery run /  PM ride with some intervals

Thur AM - medium run 5-6 miles, this is the one that I want to know, easy or tempo? / PM Swim and strength

Fri AM - easy, short recovery run / PM happy hour :-)

Sat AM - long easy run, preferably trails / PM date night

Sun AM - long bike day / PM cookout

 

Of course life, work, and fatigue alter my ideal week regularly.

 

Thanks for your input!

 

 



Edited by ransick 2012-02-22 10:11 PM


2012-02-22 10:25 PM
in reply to: #4061698

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Champion
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Subject: RE: sometimes hard question

Given the mileage that you are currently doing, I'd say one.  Sometimes none.

Don't just do 800s every week.  'Hard' doesn't have to mean intervals.  A 'tempo run' counts, for example.

2012-02-22 10:31 PM
in reply to: #4061717

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Master
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Subject: RE: sometimes hard question
Thanks!  I was pretty sure that was the answer for me.  Now I can look forward to a nice easy run in the morning instead of a painful one :-).
2012-02-22 10:49 PM
in reply to: #4061717

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Master
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Subject: RE: sometimes hard question
Experior - 2012-02-22 11:25 PM

Given the mileage that you are currently doing, I'd say one.  Sometimes none.

Don't just do 800s every week.  'Hard' doesn't have to mean intervals.  A 'tempo run' counts, for example.

^^^ Follow this. One or none is plenty right now. And you don't need to be a regular at the track.

If your target is a HIM in the summer and a HM after that, then for now your best bet is probably to do your harder workouts on the bike and in the pool, and to use the running to simply build frequency and mileage. That will go a long, long way, and will also improve your ability to sustain the HIM training with reduced injury risk. 

2012-02-22 11:03 PM
in reply to: #4061698

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Subject: RE: sometimes hard question
Things like strides or a progression might be nice to switch in there too (if a hard workout will be too much). Simple things like this can do more than people think.
2012-02-23 7:47 AM
in reply to: #4061698

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Subject: RE: sometimes hard question
Hill reapeats are also a good way to increase your speed. If I had a choice of intervals, tempo run or hill reapeats I would opt for the hills. I also run down the hill hard every other run up the hill.


2012-02-23 12:37 PM
in reply to: #4061698

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Subject: RE: sometimes hard question
Thanks for the feedback guys!
2012-03-29 9:16 PM
in reply to: #4061698

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Subject: RE: sometimes hard question

Well, I asked the question knowing the answer and did it anyway.  Now I haven't been able to run for 9 days and counting due to knee issues that are no doubt due to too much intensity given my fitness level.  I was feeling good and fast and even went as far as to hammer my recovery ride a week ago Monday then followed it up with 800's at the track 12 hours later.

Just thought I'd post an update that I was a dumb and didn't listen (you all told me not to do it).  I was feeling strong and faster and got cocky. Maybe this will help someone else.  

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