Train smarter, not harder
Threshold Run: 20 minutes
3 miles covered, average speed 9mph
These are not fun.
After a heavy weekend of training, my legs were about as up for this as Kiera Knightley is for a burger and chips. I have been walking around like a 70 year old all day, either that or someone who has recently soiled themselves - maybe they are one and the same thing? Anyway, it's enough to know that my legs are very stiff at the moment and probably need a bit of a rest.
This should have been a 25 minute effort rather than 20, but I am letting myself off the final 5 minutes. It's been a tough few days and I have some tougher ones ahead. My next rest day isn't until Friday, so I'll be working hard for the rest of the week. I also stopped (well, walked) once during this run - about half way around and for about a minute. I'm not too worried about this either as I worked pretty hard the rest of the time and my training book says you allowed to.
In fact I was contemplating going swimming tonight (if only so I could dig up another amusing quote), but I am worried that I am not getting enough time out on my legs. I know I should trust in my training plan and Sam Murphy's (my running guru) expert advice, but it's difficult not to let doubt creep into your mind when people keep telling me that they are clocking up 30 miles a week. This weekend's run is a good example - after 9 miles, my legs were beat. The only way to improve their staying power is to build them up through more hard training and that means hitting the streets as often as possible.
But let's be realistic here, I have been putting the effort in and running alone isn't the answer. To quote Ms Murphy:
"just running for the sake of it - mile after mile at the same speed, covering the same distance around the same route is pretty boring for even the most committed runner - and it certainly won't help you reach your marathon potential".
Wise words Sam. It takes a mix of speed, strength and stamina to prepare for something like this. Train smarter, not harder.
I wanted to say something about the mental effort required to keep up this level of training. It's almost as exhausting as the running itself. Organising my life around training is become more and more difficult the more and more of it that I have to fit in - and I'm finding it quite demanding at the moment. Today's examples are fitting in a haircut (no sniggering at the back please) which I am going to do before my 'easy run' on Thursday and making arrangements to go to a friend's party, in Suffolk, the first weekend of March. I have to run 15 miles that weekend, so I'll have to go out early on Saturday morning before taking the train. I am also missing a valuable race opportunity - a half marathon with Stephen somewhere north of London. Anyone doubting that this is a serious commitment is wrong.
Also, as this evening's run proved, mental strength when out running can make all the difference. Tonight, I felt tired and let that get into my head, my determination suffered and I gave up 5 minutes before the end of the session (a rarity for me I'm pleased to say). Sam suggests a couple of strategies for this in her invaluable book - both of which I have already been doing, without realising it:
Use a mantra: i.e. a phrase that you repeat to yourself to keep you going. Sam uses "I am running fast and strong". Mine is "Quit now and you'll always quit" - which, admittedly, is more negative that Sam's, but in my view more effective. It's the realisation that if you give up just when the going is getting tough, you will always feel that way and never improve. It doesn't always work (see above) but it has got me through some tough times in the past.
Visualise success: i.e. 'seeing is believing'. Imagine what it will be like crossing the line at the end of the marathon, feel the atmosphere, picture the crowd, hear the applause, see your friends cheering you on, the look on the faces of the other runners, the feeling that you have truly earned your sponsorship.... it's a powerful image, with a powerful effect. When I imagine that moment, I can almost feel tears welling up. I'm not sure I've even yet fully realised what this might mean to me.
There's a long way to go, and many more tests ahead. It's Week 5 of 16 baby. 86 days to go....
3 miles covered, average speed 9mph
These are not fun.
After a heavy weekend of training, my legs were about as up for this as Kiera Knightley is for a burger and chips. I have been walking around like a 70 year old all day, either that or someone who has recently soiled themselves - maybe they are one and the same thing? Anyway, it's enough to know that my legs are very stiff at the moment and probably need a bit of a rest.
This should have been a 25 minute effort rather than 20, but I am letting myself off the final 5 minutes. It's been a tough few days and I have some tougher ones ahead. My next rest day isn't until Friday, so I'll be working hard for the rest of the week. I also stopped (well, walked) once during this run - about half way around and for about a minute. I'm not too worried about this either as I worked pretty hard the rest of the time and my training book says you allowed to.
In fact I was contemplating going swimming tonight (if only so I could dig up another amusing quote), but I am worried that I am not getting enough time out on my legs. I know I should trust in my training plan and Sam Murphy's (my running guru) expert advice, but it's difficult not to let doubt creep into your mind when people keep telling me that they are clocking up 30 miles a week. This weekend's run is a good example - after 9 miles, my legs were beat. The only way to improve their staying power is to build them up through more hard training and that means hitting the streets as often as possible.
But let's be realistic here, I have been putting the effort in and running alone isn't the answer. To quote Ms Murphy:
"just running for the sake of it - mile after mile at the same speed, covering the same distance around the same route is pretty boring for even the most committed runner - and it certainly won't help you reach your marathon potential".
Wise words Sam. It takes a mix of speed, strength and stamina to prepare for something like this. Train smarter, not harder.
I wanted to say something about the mental effort required to keep up this level of training. It's almost as exhausting as the running itself. Organising my life around training is become more and more difficult the more and more of it that I have to fit in - and I'm finding it quite demanding at the moment. Today's examples are fitting in a haircut (no sniggering at the back please) which I am going to do before my 'easy run' on Thursday and making arrangements to go to a friend's party, in Suffolk, the first weekend of March. I have to run 15 miles that weekend, so I'll have to go out early on Saturday morning before taking the train. I am also missing a valuable race opportunity - a half marathon with Stephen somewhere north of London. Anyone doubting that this is a serious commitment is wrong.
Also, as this evening's run proved, mental strength when out running can make all the difference. Tonight, I felt tired and let that get into my head, my determination suffered and I gave up 5 minutes before the end of the session (a rarity for me I'm pleased to say). Sam suggests a couple of strategies for this in her invaluable book - both of which I have already been doing, without realising it:
Use a mantra: i.e. a phrase that you repeat to yourself to keep you going. Sam uses "I am running fast and strong". Mine is "Quit now and you'll always quit" - which, admittedly, is more negative that Sam's, but in my view more effective. It's the realisation that if you give up just when the going is getting tough, you will always feel that way and never improve. It doesn't always work (see above) but it has got me through some tough times in the past.
Visualise success: i.e. 'seeing is believing'. Imagine what it will be like crossing the line at the end of the marathon, feel the atmosphere, picture the crowd, hear the applause, see your friends cheering you on, the look on the faces of the other runners, the feeling that you have truly earned your sponsorship.... it's a powerful image, with a powerful effect. When I imagine that moment, I can almost feel tears welling up. I'm not sure I've even yet fully realised what this might mean to me.
There's a long way to go, and many more tests ahead. It's Week 5 of 16 baby. 86 days to go....
posted by Jonathan @ 11:34 PM
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