Last nights workout was a hard seesion. I did 15 min warm up followed by 30 min FARTLEK finishing with a 15 min warm down, the run covered 8 miles and was very undulating which made it very difficult to stay in the correct zones. Check out my results below:
Click here to see results
I need to buy new running shoes as the cusioning in my current shoes has worn out and is quite hard on my heels now.
40 Minutes at Marathon Pace
Yesterday evening I ran 40 minutes at marathon pace, quite an easy run as you can see from the results, I scored 98%.
Check out my results here
Check out my results here
16 Mile Run
On Monday 17th January I ran an easy pace for 16 miles, the reason for this is that I accompanied Lisa (my partner click here to see her blog Lisa's blog) as she is also training for The 2011 London Marathon and needed some encouragement. You can check out the results for that run here:
Results for an easy paced 16 miles
I can run a faster pace lol, wait for my next solo long run.
Results for an easy paced 16 miles
I can run a faster pace lol, wait for my next solo long run.
Speed Training - Fartlek.
On the evening of Thursday 13th January I ran a 50 minute Fartlek. It was very intentse as this was the first fartlek workout during this marathon training period, you can look at my results by clicking the link below:
Check the results of my fartlek run
Fartlek, which means "speed play" in Swedish,[1] is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. (description from Wikipedia).
Check the results of my fartlek run
Fartlek, which means "speed play" in Swedish,[1] is a form of conditioning which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. (description from Wikipedia).
Speed Training - Pyramid Workout
An important part of marathon training is speed training.
To properly prepare for a marathon, the idea is to raise lactate - threshold speed (LTS) as high as possible and build enough speed-endurance to run the whole race just 2- to 3-per cent slower than LTS.
Lactate is a metabolic intermediary produced (mainly) during intense exercise when the demand for energy in the muscles outstrips that which can be produced by aerobic metabolism. The point at which lactate begins to accumulate is often referred to as the "lactate threshold"
Yesterday evening at my athletic club we did a pyramid workout on the track, it went like this:
200m - 200m recovery, 400m - 200m recovery, 600m - 200m recovery, 800m - 200m recovery, 1000m - 200m recovery, 1200m - 400m recovery, 1000m - 200m recovery, 800m - 200m recovery, 600m - 200m recovery, 400m - 200m recovery, 200m - warm down.
Click on this link to see my workout stats for this session
I'm running for charity in the 2011 London Marathon. The charity is Asthma UK. Part of what Asthma UK do is to bring awareness to young children on how to control their asthma to enable them to take part in sport up to professional level, like varioous celebs such as David Beckham, Paula Radcliffe and Paul Scholes to name but a few. If you think this is a worth while thing then please show your support and make an online donation (no matter how small) any amount will be greatly appreciated. Please click on the link below.
http://uk.virginmoneygiving.com/StephenMiddleton
To properly prepare for a marathon, the idea is to raise lactate - threshold speed (LTS) as high as possible and build enough speed-endurance to run the whole race just 2- to 3-per cent slower than LTS.
Lactate is a metabolic intermediary produced (mainly) during intense exercise when the demand for energy in the muscles outstrips that which can be produced by aerobic metabolism. The point at which lactate begins to accumulate is often referred to as the "lactate threshold"
Yesterday evening at my athletic club we did a pyramid workout on the track, it went like this:
200m - 200m recovery, 400m - 200m recovery, 600m - 200m recovery, 800m - 200m recovery, 1000m - 200m recovery, 1200m - 400m recovery, 1000m - 200m recovery, 800m - 200m recovery, 600m - 200m recovery, 400m - 200m recovery, 200m - warm down.
Click on this link to see my workout stats for this session
I'm running for charity in the 2011 London Marathon. The charity is Asthma UK. Part of what Asthma UK do is to bring awareness to young children on how to control their asthma to enable them to take part in sport up to professional level, like varioous celebs such as David Beckham, Paula Radcliffe and Paul Scholes to name but a few. If you think this is a worth while thing then please show your support and make an online donation (no matter how small) any amount will be greatly appreciated. Please click on the link below.
http://uk.virginmoneygiving.com/StephenMiddleton
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