Tittilating Tuesdalies (19/06)

[kleph]

30 min. 5.5 kilometers.

my first regular run in the past two weeks. still a bit sore from the weekend long run and sloppy sloppy sloppy. but there was plenty in the tank and the knee soreness that cut my run short on sunday was noticably less.

[dwarfthrower]

Knee soreness is poo. Sympathise with you there mate. Mine are coming good too, having kept off them for the best part of a week. Managed 5k on monday, Boxing on Tuesday.

[Benwah]

3M Training
Conditions : 18-20 light rain, windy

Surface : Concrete.

Route : Down to the creek and back

Report : V. sore today, the long run really took it out of me, just tootled around really, kept it nice and slow and stretched lots after, going to the physio tomorrow, to see what she says... maybe I'm just tired. Man... we must all be getting old!

[kleph]

you have been piling on a LOT of miles. shelve the intensity on the weekends and just go long. otherwise you are assured an injury by sept.

[Benwah]

okay, I'll try doing the saturday stuff a bit slower, thanks Mate.

[kleph]

i went back to bob glover's competitive runner's handbook (http://www.kleph.com/blog.php?v_blog_id=5&v_blog_entry_id=353) for the info on this. here's what he had to say: "All long runs should be at an easy, conversational pace. Concern yourself with getting in the distance, not with breaking your training course records. After all, your're training for surviving, not racing, your first marathon."

the logic is you have to prepare your body to the rigour of being at work for three-and-a-half hours or more. the slow-twitch fibers in your muscles need the experience of the stresses it involves.

it sounds like you are doing good with your limited speed and conditioning work during the week. the key is to do all of these seperately. for example, do speed on tuesdays, tempo on thursdays and long on saturdays - but don't do more than one in any given workout.