Malevolent Mondays (28/05/2007)

[dwarfthrower]

Speedwork for me this morning, 5k run coming in just over the 25 minute mark. No illusions (delusions?) about competing 42k at that sort of pace, but I guess it's good to get a feel for your upper boundaries. If I survive to collect my medal I'll be happy, but I'm setting my sights on 4:12... anything under four hours would make me a very happy hombre.

Slight niggles in the quads again now... not to the "ouch" level, just the "hey, I didn't say you could go running" level. Time on the track is going to be the big hurdle for me. I really don't want to have to be running multiple times per day but getting in a serious run before work means not getting much more than 6 hours sleep and in the evenings there are dinners to cook, school uniforms to be ironed and readers to be read etc.

[kleph]

you need miles more than you need speed. a bit of speedwork helps with the endurance but, as you go along, it also increases the risk of injury. listen to these little complaints and don't be shy about applying ice. every injury starts at this level and keeping attuned to them is a key to avoiding time off your training.

some runners use two-a-days to fit in all their miles with success but the verdict is out on how effective it is overall. just try and get your miles steady during the week and focus on the long runs on the weekends. when the miles get really long, you are going to need your sleep so plan to fit it in.

as for me. 5.5k or so in 30min. details in the usual location (http://www.kleph.com/blog.php?v_blog_id=5&v_blog_entry_id=831).