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Aug 2010
3:06pm, 17 Aug 2010
10,332 posts
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HappyG(rrr)
Grep. Yes. Obv. See Boab's point and my reply!
In order of betternessness:
i. 3 rubbish runs and nothing else e.g. 3 x 5, all slow
ii. 3 good runs e.g. 5 tempo, 5 intervals, 18 mile LSR and nothing else
iii. 3 good runs e.g. 5 tempo, 5 intervals, 18 mile LSR and 3 rubbish cross train (!)
??. 3 good runs e.g. 5 tempo, 5 intervals, 18 mile LSR and 3 x good cross train (e.g. bike n swim like tri folk)
OR ?? 3 good runs e.g. 5 tempo, 5 intervals, 18 mile LSR and 3 x recovery/other runs
iv. 6 great sessions of lots of everything plus personal coach, trainer, masseuse, physio, steroids, EPO and sponsorship deal.
?
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Aug 2010
3:12pm, 17 Aug 2010
10,333 posts
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HappyG(rrr)
BTW macca - noooooooo! That isn't me - I don't find 6 runs boring. I'd do 8 if I wasn't broken. And no, 6-7 runs a week didn't break me. Something else did, then continuing to run doggedly on top of a broken thang made it really bad and has caused it to take over 6 months to fix.
But I agree with you, *some* people find 6 runs a week boring, some people find 40 hours running a week boring, some people would rather do things other than running, some people find lots of running hard to fit in to life or have trouble finding safe or rewarding places to run. Some find running intervals or hills hard to do. Some find the discipline of running slowly difficult. Some find the rigour of running to pace difficult. Some would find other activities like bike and swim and gym more rewarding or motivating.
Just not me. *some* people tho! And as I *have* to do this, I'm trying to find how to do it. Not why - everyone can have their own reasons for that. Just how to make it as effective as poss! :-)G
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Aug 2010
3:23pm, 17 Aug 2010
8,883 posts
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macca53
nice one :)G - a really well-balanced approach in my opinion. I do think sometimes people have a problem sorting out the *how* from the *Why* and then get quite heated when for some other people the *hows* and *whys* aren't the same.
There can only ever be what's right for you - and even that might be different next year than it is today:) Just keep on doing it as long as you can - you're a long time dead
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Aug 2010
3:32pm, 17 Aug 2010
34,821 posts
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GregP
:)G and macca - we'd have loved you over on SO220 earlier - we had quite a passionate 'long versus fast' debate - see poll if you do those things.
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Aug 2010
3:32pm, 17 Aug 2010
10,334 posts
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HappyG(rrr)
macca
Lol at that - you are indeed a long time dead!
I've had some great input here already - I'm going to mash something up out of the Furman book, the plan Karen sent me and the general wise principles from Boab, Grep, yourself and the rest of the Tri Gang.
Went for my first Tempo today, post injury. 4 mile tempo with 1 mile warm up/cool down. Target was 7:00 - 7:15 average. Did 6:45, 6:54, 6:54, 6:56. Pleased with that. Does it count as "quality"?! LSR at weekend. Not sure where the intervals will come in. Maybe Friday.
Oooh, another Q - Karen, if she's around or luna if he isn't too busy working hard! Where do you fit in races? If it's only 3 runs a week, and you've got a 5K, 10K or half on a weekend, does that replace one of the 3? And how do you jiggle rest of week? e.g. a 5K is equivalent of a Short Tempo, so just drop the Short Tempo for the week? 10K or Half is equivalent of a Long Tempo, so again, just drop that. But still keep the LSR and/or intervals for the week? :-)G
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Aug 2010
3:34pm, 17 Aug 2010
10,335 posts
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HappyG(rrr)
*tries not to look in direction of Smell Of thread* Never. I'll never turn to the dark side. :-)G
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Aug 2010
3:38pm, 17 Aug 2010
34,827 posts
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GregP
It's okay, we've gone back to infantile name calling. This happens a lot, especially on Tuesdays - a lot of us swim at the same lake, and there is ritual abuse of anyone who threatens to miss a week.
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Aug 2010
3:39pm, 17 Aug 2010
94 posts
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Karen S
 G. I've got a 10k race that I'm treating as a tempo (want to get a PB for this). Then I'm doing a hilly half marathon (Great Langdale Half) 6 weeks before the marathon which replaces a lsr. I'll be doing this at target marathon pace as a bit of a tester to see how I feel at the end, I certainly wont be going for it!
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Aug 2010
3:41pm, 17 Aug 2010
8,886 posts
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macca53
could Nijinsky have trained on and won the Grand National
could Red Rum have won the Derby
classic horses for courses isn't it?
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Aug 2010
3:43pm, 17 Aug 2010
10,336 posts
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HappyG(rrr)
Sounds good Karen. Good luck with the 10K. I have done half mara before as an LSR - espesh if off road and/or hilly and PB isn't on anyway. Just becomes a good pace LSR with chatting to mates!
Btw Karen, does it say anywhere to make the LSR have any MP sections in it? Or are they always just at steady LSR pace (albeit that Furman LSR pace is waaaay quicker than most LSR pace guides.) :-)G
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