Cathedral to Castle week 2

Hi all,

How did you find your first week of the plan ? Personally I’m enjoying being on a training plan and having goals once more. Looking on Strava I can see that a few managed the 3 runs a week and hit the weekly total.

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If you’re not doing so, please do publish your runs to Strava and join the Peel 10k club. That way all of your run data is in one place for me to review.

For those of you using HR based training – check that Strava and your Garmin are using the same heart rates. Also check the number they are using for your maximum heart rate. By default Strava was using 191 for me when it should have been using 173.

How do you determine your maximum rate ? A simple way of doing it is to subtract your age from 220. Hence 220 minus 47 makes mine 173. You can also use this calculator which gives you the overall rate here

My Garmin watch also can take my resting heart rate (55) so I’ve added that too for further accuracy.

A useful article on heart rate zones is here !

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Don’t want to do heart rate zone training using a watch or find it hard to get your head around what it’s supposed to mean ?

The simple principle is to vary the effort that you run at. Running at the same effort all the time i.e. Z3 will not help you improve even though it might feel ‘hard’.

You should make your hard runs ‘hard’ and your easy runs ‘easy’. This means choosing a Tues or Thur session and running Z3 (Tempo) and into Z4 (Hard) as much as possible. However, if I asked you all to run 1hr at Z4 at the moment then some of you would find that objective a step too far :o)

So as you go through your training plan try doing a fartlek run on a Tues evening. Fartlek means Speed Play & is unstructured in its use. I used this approach when I was first running and eventually I could run faster for longer. Why do this ? It improves your speed endurance and hence if you’re looking for particular time on this race, you will need to spend time in Z4.

On a Sunday you need to be running in Z2 or ‘easy’ – this improves your general endurance.

In theory you could run by ‘feel’ for your fartlek, moderate, hard and easy sessions rather than program a running watch. It’s not my personal choice as I like my gadgets & data, but you have decide on what is going to work for you.

What on earth is fartlek ? Click her to find out !

What do I need to do this week ?

Your weekly target this week is 23km.

On Tues at the Peel Club run you need to run 8km. So by all means do the short run but if you get to the end of the run with the club and you have only done 7.2km them you need to carry on running to hit 8km.

You should run this at a tempo pace or Z3 into Z4 (hard).

On Thurs at the Peel Club structured run make sure you cover 8km. I have not set a heart zone here as it really depends on what the session is.  Again run extra at the end if you need more KM’s.

At the weekend you need a 7km run to finish off the week but it needs to be an easier pace at Z2. You would surprised how little effort this takes and your watches can help you from putting too much effort into the run. Now is a good time to concentrate on your running form – head, shoulders, breathing, arms, knees and cadence etc.

Final points

Thanks to those who have supported the C25k this week. Due to work and looking after the kids I can’t get to the club runs this coming week but will run on Mon & Friday instead.

Personal stats

My mileage this week was 37.5km and I ran for a total of 4hrs 28mins.

I’ve also been daft enough in the last week to enter the Lichfield half marathon and also a full marathon on 30th June which will be at Chasewater, Burntwood.

My long run this Sunday was again at Kingsbury and it was a bit on the muddy side which explains the extra effort put in and why my heart rate crept into Z3 at times. I can only image what Parkrun must have been like on Saturday morning !!

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If you have any questions the post them on the Intermediate Facebook page so that everyone can see the Q&A. If you want to PM me direct then you can do that too.

About ojs01

I'm a local running coach (Lirf & FLirf) who started running around 7 years ago and branched into Triathlon and now off-road marathons. This year I've decided to have a go at an Ultra-Marathon multi day event !

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