To be honest at this stage of the training and coming back from injury, I would treat Sunday as a bonus run. So no need to push too hard. Races are far more enjoyable if you finish strong. If it were me I would keep the early miles (even 5 miles) comfortable and then if you feel strong to start picking up the pace and overtaking runners. It will be a much more enjoyable experience if you treat it that way. And no judgement on time or pace, it’s too early to be doing that. The rest of the week is sensible to keep the legs fresh ahead of Sunday.
A good week with all training manageable. I do think for me it’s necessary to have the rest days leading up to a race so was pleased that was in my plan. I didn’t play football on Friday either which I think was a good call as it’s hard work on the quads and calves. I do think in part it’s an age thing!
Thoroughly enjoyed my Canterbury weekend away culminating in the Canterbury 10 and so pleased I got to the start line. I ran as well as I could and although it’s always disappointing to see a slower time, I just have to accept that’s where I am at the moment and be grateful I’m still running at my age 😀
Glad that Canterbury went well and you had a nice weekend. I think it’s important to measure your running performance on age grading now rather than times. It was still a slight step back from last year but not as much. 73% last year, 72.2% this year. Anything above 70% is very good, above 75% great and over 80% excellent. For example, our chairman Ashley Vora who is one of our best runners in the club ran a 5k PB of 16:31 last week and his age grading was 79%. So you’re not actually that far off, which shows what a good runner you are. And I think if you are able to keep the injuries at bay and continue to train well, we can get you towards that 80% mark. Sorry if I already mentioned this, but I think it’s the best way to be monitoring your running right now.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.
Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.
Good Luck!! You got this 💪
