I walked the 2 mile roundtrip to the sheep this evening without a toilet incident so we’re getting closer to being able to run again. Kath went out on a 5.5 mile reconnaissance run to try out a new route. It is lovely apparently but has a steep and uneven downhill which I won’t like. Well, if current form is anything to go by I can always stand at the top and cry until she comes and gets me! We’ve been catching up on various running magazines today and thinking about what sort of runs we’d both like to do. I think we’re getting to the point where we do want to and need to do our own thing a bit more. That’s no bad thing and we both still like running with each other but we also want to do our own thing.
Anyway, here’s a list of some of the things we like the look of as well as some ideas for joint but separate runs that we’ve talked about. I’ll report back as we try them.
- 20 Minute refresher by Jeff Galloway (from Runner’s World)
Walk for 1 minute, then run walk 30secs/30secs for 3 minutes, then 6 minutes at any ratio you like. At 10 minutes turn round and run/walk 9 minutes back but pick up the pace during the runs. Cool down for a minute.
2. 100 strides Fartlek (Runners World)
10 min warm up, 10 strides fast, then 10 strides slow, then 20 strides fast and 20 strides slow, keep increasing strides until you reach 100. Cool down for 5 minutes (or go back down in 10 stride increments and then cool down)
On longer runs build in a 1 minute surge every 10 minutes or so (careful with this – increase the speed a bit but don’t, as I once did, just try and go faster and faster and faster for a minute – I didn’t mean to, it just sort of happened)
4. One on/One off (Runner’s World)
After a warm up, run 1 minute on (fast) and 1 minute off (slow) for 20 minutes. Try and increase the pace of each ‘on’ section. Increase the duration of the on/off intervals to increase the challenge
5. 30-20-10 (Runner’s World)
This made my head go weird when I read it the first time but I think I’ve got it now: 10 minute warm up; 30 second slow jog, 20 seconds steady, 10 seconds fast, repeat that 60 second sequence 5 times and then jog slowly for 2 minutes – then have another go – 3-4 times
6. Half mile repeats
Ok so I hate half mile repeats but the thing is they work, they really work. After a couple of sessions doing them I ran my fastest ever mile, so they are back on the list. Run half a mile, walk 3 minutes, repeat – start with 2 and celebrate, do 3, do 4, maybe one day not cry when I get to 5, some day I’ll do 6. Yes let’s aim for 6.
Not just any hills but bastarding West Yorkshire hills. There are several options here
a) Ilkley Road repeat – this sounds crazy even as I type it and it’s not your usual short sharp hill repeat but I think this might work – bottom of Ilkley Road, to our road and back down and then back up…
b) Up to Keighley Gate – One day I will run from our house to the top but let’s not get carried away. So for now let’s go with walking up to the ‘top road’ and then running from there. If feeling ambitious, we can walk to where the road levels out before that and start from there, if I ever get really fit, we can start from home and if I ever lo
se my mind completely we can start right at the bottom
c) Proper hill repeats – it’s not like we don’t have options round here! Unity Street looks
like it might work for hill repeats for insane people! You can nicely mark out segments by gates or use the lamppost. I’ve actually never done hill repeats because whenever they appeared on my training plan I always pretended they weren’t really there and did something else instead.
Running together doing our own thing: Kath has got fitter and speedier and I have lost fitness and got slower so the difference in fitness levels and speed is now really quite marked. We’re also both really valuing the headspace time we get from running so we’re going to try doing our own thing a little more but without forgetting that we’re in this together. So options for joint but separate running:
a) Parkrun – yep. We’ve never yet been even though we signed up ages and ages ago. We’re going. This coming Saturday. Skipton or Bradford, not yet sure which but we’re going. We’ll stick together on the first one but after that we don’t need to. We can each go at our own pace and Kath can get me coffee while she waits for me (See being slow has perks!)
b) Bolton Abbey loop – I take the aqueduct to cross the river whereas Kath goes on to Barden Bridge, so she extends her loop . We’d run the first mile and a bit together and then part ways – she can then pick up the pace and try and catch me and I can try and pick up the pace and try not to get caught!
c) We set off together on a loop/route involving canal and I drop off and stop for coffee at Mum’s while Kath goes on (more perks).
d) We set off from home or anywhere and run the same loop but in opposite directions so we can say hi to each other on the route
e) Training for the Endure24 we might also go somewhere to run 5 mile loops while the other one waits – that should help us work out fuelling etc for the event.
I’m sure there are lots more options but that’s all I have for now. Do share your suggestions and I’ll try and try them and report back!
One thought on “Planning different running”
[…] on the plan Kath has drawn up for me. It said: RW Fartlek. So that’s the structured fartlek I outlined previously. I was a little apprehensive about it but I was also looking forward to seeing how I’d do. […]