Lame Duck
I was surprised today when someone in the training group referred to "the photo of the runner and the duck" which appeared in Thursday's post. "You didn't recognise the man in the photo then?" I asked. "No" was the answer. If you are in the same boat, have another look. If you still don't know, here's a hint: sometimes the filename is a giveaway.
Purpose of Training
I was also asked by one of the long-time regulars what Thursday's training session was meant to be for. I guess I was surprised as I thought reasons for how my training sessions are structured are well and truly spelt out at training, in Vetrunner magazine articles, and in this blog!
It's not a one sentence answer. But it's all written down in this blog, somewhere. See the "feature articles" link for a start. All my training fits within a 12 month plan with its various phases, all my training is focused on middle distance running so that runners hit a peak by about March each year in time for state and national competition and all my training is still adaptable by anyone wanting to specialise in longer or shorter distances rather than the main focus, middle distances. And by middle distances I mean 800m, 1500m, and 3000m.
I am sure I have said this better elsewhere!
Currently then we are just starting the next phase where, while trying not to lose too much speed, we are establishing or re-establishing a solid base for next summer.
Our interval work therefore has just moved into higher quantity, slower speed, more emphasis on continual running than usual.
Here's my current structure.
And all the speed work we do is based on an assumption that longer easier running is happening on other days and that people select appropriate times to build up distance.
While I emphasise principles, not programs, it might be instructive to show what my current personal program looks like for this coming winter season, once I have recovered from the marathon (if I run it).
My personal plan for winter 2008
Mondays: Parliament House 14k (starting at 4:30pm, doing the session as well as supervising it).
Tuesdays: Vets "Tuesday Group" 24k (starting early and running twice)
Wednesdays: One hour of "flexibility & strength" work, then off to the BBQ Stakes 6k race (full warm-up: 12k total)
Thursdays: Two runs: a long run early then more running while coaching/supervising at Dickson = 24k altogether
Fridays: A 12k speed session on the grass at Stromlo - generally, repeating what I got the training group to do Thursday evening
Saturdays: A long run, 26k or so (shorter if racing Sunday)
Sundays: A rest day or race. Or catch-up to make the weekly target.
Weekly total: 120k
I was surprised today when someone in the training group referred to "the photo of the runner and the duck" which appeared in Thursday's post. "You didn't recognise the man in the photo then?" I asked. "No" was the answer. If you are in the same boat, have another look. If you still don't know, here's a hint: sometimes the filename is a giveaway.
Purpose of Training
I was also asked by one of the long-time regulars what Thursday's training session was meant to be for. I guess I was surprised as I thought reasons for how my training sessions are structured are well and truly spelt out at training, in Vetrunner magazine articles, and in this blog!
It's not a one sentence answer. But it's all written down in this blog, somewhere. See the "feature articles" link for a start. All my training fits within a 12 month plan with its various phases, all my training is focused on middle distance running so that runners hit a peak by about March each year in time for state and national competition and all my training is still adaptable by anyone wanting to specialise in longer or shorter distances rather than the main focus, middle distances. And by middle distances I mean 800m, 1500m, and 3000m.
I am sure I have said this better elsewhere!
Currently then we are just starting the next phase where, while trying not to lose too much speed, we are establishing or re-establishing a solid base for next summer.
Our interval work therefore has just moved into higher quantity, slower speed, more emphasis on continual running than usual.
Here's my current structure.
| Mondays | Thursdays | Saturdays | |
| Jan-Feb | 6 weeks anaerobic | races | 6 weeks km intervals |
| Feb-Mar | 6 weeks speed | races | 6 weeks short intervals |
| Apr-May | 6 weeks long intervals/circuit | 6 weeks short continuous | |
| May-Jun | 4 weeks longer speed/endurance | 4 weeks long intervals | |
| Jun-Jul | 6 weeks hill sprints | 6 weeks long intervals | |
| Aug-Oct | specific focus | specific focus | specific focus |
| Nov-Dec | 2 months shorter speed/endurance | races | 2 months of long intervals |
And all the speed work we do is based on an assumption that longer easier running is happening on other days and that people select appropriate times to build up distance.
While I emphasise principles, not programs, it might be instructive to show what my current personal program looks like for this coming winter season, once I have recovered from the marathon (if I run it).
My personal plan for winter 2008
Mondays: Parliament House 14k (starting at 4:30pm, doing the session as well as supervising it).
Tuesdays: Vets "Tuesday Group" 24k (starting early and running twice)
Wednesdays: One hour of "flexibility & strength" work, then off to the BBQ Stakes 6k race (full warm-up: 12k total)
Thursdays: Two runs: a long run early then more running while coaching/supervising at Dickson = 24k altogether
Fridays: A 12k speed session on the grass at Stromlo - generally, repeating what I got the training group to do Thursday evening
Saturdays: A long run, 26k or so (shorter if racing Sunday)
Sundays: A rest day or race. Or catch-up to make the weekly target.
Weekly total: 120k
