The Running Thread Vol 2
Discussion
MattS5 said:
Last long run before London ticked off early this morning.
8 miles easy, 12 miles @ MP, 3 miles easy.
Chuffed to get that in the bag, rest of the day is going to be spent watching BTCC and refuelling
Have you always went up that high for a long run pre marathon? I did 30km and thought that was enough but perhaps I should push a bit further (obviously depends on experience, goals etc)8 miles easy, 12 miles @ MP, 3 miles easy.
Chuffed to get that in the bag, rest of the day is going to be spent watching BTCC and refuelling
johnwilliams77 said:
Have you always went up that high for a long run pre marathon? I did 30km and thought that was enough but perhaps I should push a bit further (obviously depends on experience, goals etc)
The last 2 I've gone up to 22, but both of those were off average 35 mile weeks at best, for around 9 weeks, but injury always stopped me from getting the training all together for 12 plus weeks. Touch wood, upped my easy and recovery runs this time and been averaging 45 miles a week since mid Jan and 50+ miles for the last 4 weeks.
My advice and plan has all been from a good friend who runs sub 2h 50, I'll be nowhere near that, but his advice is about consistency and being able to run 6 days a weeks, not just 3 or 4 due to over training niggles.
It's really seemed to work for me so far, but I'll know better in 3 weeks time.
I'd hope to be somewhere between 3h 15 to 3h 20 but anything can happen, so will just go with the flow on the day.
I'm not expert, but I've heard the following advice from people aiming at the 2:40 - 4:00 range.
- Your longest 5 runs should be 100 miles approx...... or
- No more than 3:15 on your feet and 22 miles max
- Does not matter, but do your long runs with some at Marathon pace at the end of the run
- start at 20% slower than MP and get quicker to 10% slower than MP
- 3 long runs of about 20 miles but not on consecutive weeks
Or over here in the US.....
- No more than 18 miles and you don't have to do more than 16 miles
I always went on 5 runs being about 100 miles but if I was doing one again, I would do the same but add in some MP work at the end of 2 or 3 of the long runs.... and try to be consistent on the 15 mile mid week medium long runs
- Your longest 5 runs should be 100 miles approx...... or
- No more than 3:15 on your feet and 22 miles max
- Does not matter, but do your long runs with some at Marathon pace at the end of the run
- start at 20% slower than MP and get quicker to 10% slower than MP
- 3 long runs of about 20 miles but not on consecutive weeks
Or over here in the US.....
- No more than 18 miles and you don't have to do more than 16 miles
I always went on 5 runs being about 100 miles but if I was doing one again, I would do the same but add in some MP work at the end of 2 or 3 of the long runs.... and try to be consistent on the 15 mile mid week medium long runs
Thanks. Interesting. I'm on about 30-33 mile weeks plus some othe gym work and aiming to just get around and enjoy it. (End of May marathon.) You sound pretty well prepared. I know people who do ultras on 4 days a week and those who do marathons on similar pace on 6 days a week. Everyone is different is the beauty.
After a months lay off, I did a parkrun last weekend, parkrun this weekend (with added buggy puncture, bah) and then 19km on Sunday with 500m of height gain. I'm utterly ruined today and I was run-walking (or run-shuffling) the last km, with a pitiful look on my face. It seems speed doesn't disappear with a month's layoff quite as quickly as endurance.
Ouch. F**king ouch.
Ouch. F**king ouch.
Smitters said:
After a months lay off, I did a parkrun last weekend, parkrun this weekend (with added buggy puncture, bah) and then 19km on Sunday with 500m of height gain. I'm utterly ruined today and I was run-walking (or run-shuffling) the last km, with a pitiful look on my face. It seems speed doesn't disappear with a month's layoff quite as quickly as endurance.
Ouch. F**king ouch.
I found the same when I returned to running a few weeks ago. Can still run 5km in under 20 minutes, but anything longer than 10 miles leaves me pretty wrecked. Our experiences seem to contradict all the stuff I'd read which indicated speed is the first thing to go, and then endurance...Ouch. F**king ouch.
Cybertronian said:
I found the same when I returned to running a few weeks ago. Can still run 5km in under 20 minutes, but anything longer than 10 miles leaves me pretty wrecked. Our experiences seem to contradict all the stuff I'd read which indicated speed is the first thing to go, and then endurance...
I have always read the opposite. Like a house, build the foundations (aerobic / cardio system first)...I'm 43. Sport-wise, my main passion is skiing, so I've started running to improve my fitness for that. I used to do a lot of cycling, but fancied a change hence running. Running is also more load-bearing on the legs so my hope is that it'll help my skiing fitness too (my technique is pretty polished so I'm confident the fatigue is fitness and not technique related). The last couple of years, I've spent more time doing DIY and in the workshop fettling the car than out doing exercise so I need to get out and do something as I'm pretty much down to my basic physiological state now.
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
feef said:
I'm 43. Sport-wise, my main passion is skiing, so I've started running to improve my fitness for that. I used to do a lot of cycling, but fancied a change hence running. Running is also more load-bearing on the legs so my hope is that it'll help my skiing fitness too (my technique is pretty polished so I'm confident the fatigue is fitness and not technique related). The last couple of years, I've spent more time doing DIY and in the workshop fettling the car than out doing exercise so I need to get out and do something as I'm pretty much down to my basic physiological state now.
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
Welcome! Seeing as you're already capable of 5km, perhaps look up the Couch to 10k plans out there. As implied, they're the next step up from the popular Couch to 5k plans that safely introduce people to running. Also look up your nearest parkrun and get registered. Friendly, welcoming and because it takes place every week, measurable against your own fitness.I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
Cybertronian said:
feef said:
I'm 43. Sport-wise, my main passion is skiing, so I've started running to improve my fitness for that. I used to do a lot of cycling, but fancied a change hence running. Running is also more load-bearing on the legs so my hope is that it'll help my skiing fitness too (my technique is pretty polished so I'm confident the fatigue is fitness and not technique related). The last couple of years, I've spent more time doing DIY and in the workshop fettling the car than out doing exercise so I need to get out and do something as I'm pretty much down to my basic physiological state now.
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
Welcome! Seeing as you're already capable of 5km, perhaps look up the Couch to 10k plans out there. As implied, they're the next step up from the popular Couch to 5k plans that safely introduce people to running. Also look up your nearest parkrun and get registered. Friendly, welcoming and because it takes place every week, measurable against your own fitness.I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
I've been using Strava, so that gives me a bit more info and comparison than just going out and about
I've got other routes worked out up to 10k, and the plan is to work up to them. I'd like to ensure consistency and an improved pace at 5k first and then increase the distance. Last run was 5.8k and I felt pushed at the end of it
johnwilliams77 said:
Cybertronian said:
I found the same when I returned to running a few weeks ago. Can still run 5km in under 20 minutes, but anything longer than 10 miles leaves me pretty wrecked. Our experiences seem to contradict all the stuff I'd read which indicated speed is the first thing to go, and then endurance...
I have always read the opposite. Like a house, build the foundations (aerobic / cardio system first)...feef said:
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
I'm 35 (13st, 5ft 11") and started running from a 'zero fitness' base nearly 12 months ago. Like you childcare has severely limited my options and made any training plan a complete non starter, I've managed 78 runs in 12 months (so roughly one run every 5 days), which is not great considering most are <30mins! I've just been listening to my body and running when I can, gradually upping the mileage as I go. My flat-ish 5k time has gone from 34 to 24 minutes, 10k is 53mins and I just ran a half marathon in 2:09 (the basic 12 week plan I aimed to follow called for 200 miles, I managed 100!) My tendency is toward trail running over tarmac/pavement.
Once I could run a comfortable 5k and put in a few 4-5 mile runs I found the transition to 10k pretty seamless. I've only ever ran over 6 miles 7 times in 12 months due to time constraints, one of those was my half marathon!
I've done zero speedwork but put my gains down to the type of terrain I've put many of those miles in on, more often than not very hilly and off-road (all but one of my 10k runs has been on tough trails).
Whilst childcare etc has been a real challenge my saving grace has been some free time on Sundays occasionally. I've used most of these (around 10 in the past year) to enter trail races, mainly between 6 and 8 miles. There are so many around and they are great fun, I push so much harder in those conditions so find them a useful boost when I get to do them.
Edited by ukaskew on Monday 3rd April 16:05
feef said:
I'm 43. Sport-wise, my main passion is skiing, so I've started running to improve my fitness for that. I used to do a lot of cycling, but fancied a change hence running. Running is also more load-bearing on the legs so my hope is that it'll help my skiing fitness too (my technique is pretty polished so I'm confident the fatigue is fitness and not technique related). The last couple of years, I've spent more time doing DIY and in the workshop fettling the car than out doing exercise so I need to get out and do something as I'm pretty much down to my basic physiological state now.
I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
I also started running at 43 (four years ago). Went down the couch to 5k route then progressed to regular parkrun which really helped to keep me motivated and keep on running at least at the weekends when work/travel etc stopped me.I've started with a 5k route that I've worked out around where I live, and am completing that in 30 mins. I'm finding it hard to up my pace much but as I've only done 12 runs so far, I've still got a lot of improvement to make, so am throwing in a bit of fartlek when I am out to try and add a little extra.
My tendency is toward trail running over tarmac/pavement.
In terms of run frequency, my child-care commitments means that I'm limited in how much I can get out every other week, so I'm now at the stage where I'm trying to run every day when my son is at his mum's and fitting in another run when he's with me if I can. It does mean that my exercise is pretty much week-on-week-off, but there's not a lot I can do about that.
Bit of a ramble that lot, but got to start somewhere.
My goal is half-marathon distance and as a stretch goal, to get down to maybe a 6 minute mile.
Is there a local parkrun? Through that I was able to join a local running club which lead to completing in local races (trail races, 10k, half marathon,Great South Run). I'm now three weeks away from my first marathon.
I don't think I would have joined a running club without parkrun as it's a much more informal way to meet other runners who have club affiliation and see which one suits you.
EDIT: Just re-read and saw parkrun is difficult for you. I'd still suggest having a scout around the local running clubs. All clubs have different atmosphere's the one I belong to is very welcoming and really has a broad range of abilities. Have a look at the results pages from yout local parkruns and see which clubs are around, make some enquiries from there?
Edited by Mosman on Monday 3rd April 17:54
dave0010 said:
does anyone else really struggle with morning runs versus afternoon/evening runs? my mornings runs kick my ass!! but afternoon/evening my endurance and pace are way up
Yup, me. I need a few hours of awake time before I can put a reasonable shuffle in. Which is weird as when I've done 24 hour relay races in the past I've had no issue waking up at 3am to put a fast 10k in before going back to sleep in a tent.I'm meant to be running the Brighton marathon this weekend and don't feel fit enough and generally not feeling positive and thinking I should have tried a half marathon for my first event.
Every time I went for a long run (longest of 13 miles) I'd normally have a cold the following week and would be out of running for a week plus. Then I'd find it hard to get back into. This prompted a visit to my GP for a blood test as I was concerned about my immune system. I had quite a few bugs/viruses over winter months and they seemed to come on after a long run when your immune system is weakened. My blood test came back with nothing showing major concern, just that my cholesterol had gone form 3.9 to 5.1, which I want to lower. My blood pressure was 160/85, but comes down to 140/79 after multiple tests. So still higher than ideal. I'm cutting the caffeine out and trying a few other things to bring it down. Mainly the stop thinking I can eat what I want because I've 'done lots of exercise this week'
When it comes to the actual running I am running a 6min k/m average, but the highest I got to last week was 9.5 miles. I could have probably pushed on, but just found it comfortable. I'm a little worried that I kept dropping off of my training plan and I'm thinking if I can't manage more than 13 miles how can I do 26?
December I managed 26 miles, January 67 miles, February 17 miles. So way off training. Every time I felt like I was making progress I was ill and tailed off. Friends seems to think go, but I think this is just setting myself up for failure. Considering I couldn't run more than 30 minutes on a treadmill walking for 3 minutes and then running for 3 minutes I'm proud of what I've managed with regards to fitness, but I have a long way to go.
Sorry for going on. A little bit of rambling to myself and asking for advice at the same time.
Every time I went for a long run (longest of 13 miles) I'd normally have a cold the following week and would be out of running for a week plus. Then I'd find it hard to get back into. This prompted a visit to my GP for a blood test as I was concerned about my immune system. I had quite a few bugs/viruses over winter months and they seemed to come on after a long run when your immune system is weakened. My blood test came back with nothing showing major concern, just that my cholesterol had gone form 3.9 to 5.1, which I want to lower. My blood pressure was 160/85, but comes down to 140/79 after multiple tests. So still higher than ideal. I'm cutting the caffeine out and trying a few other things to bring it down. Mainly the stop thinking I can eat what I want because I've 'done lots of exercise this week'
When it comes to the actual running I am running a 6min k/m average, but the highest I got to last week was 9.5 miles. I could have probably pushed on, but just found it comfortable. I'm a little worried that I kept dropping off of my training plan and I'm thinking if I can't manage more than 13 miles how can I do 26?
December I managed 26 miles, January 67 miles, February 17 miles. So way off training. Every time I felt like I was making progress I was ill and tailed off. Friends seems to think go, but I think this is just setting myself up for failure. Considering I couldn't run more than 30 minutes on a treadmill walking for 3 minutes and then running for 3 minutes I'm proud of what I've managed with regards to fitness, but I have a long way to go.
Sorry for going on. A little bit of rambling to myself and asking for advice at the same time.
Edited by Birdster on Tuesday 4th April 10:03
Birdster said:
I'm meant to be running the Brighton marathon this weekend and don't feel fit enough and generally not feeling positive and thinking I should have tried a half marathon for my first event.
Every time I went for a long run (longest of 13 miles) I'd normally have a cold the following week and would be out of running for a week plus. Then I'd find it hard to get back into. This prompted a visit to my GP for a blood test as I was concerned about my immune system. I had quite a few bugs/viruses over winter months and they seemed to come on after a long run when your immune system is weakened. My blood test came back with nothing showing major concern, just that my cholesterol had gone form 3.9 to 5.1, which I want to lower. My blood pressure was 160/85, but comes down to 140/79 after multiple tests. So still higher than ideal. I'm cutting the caffeine out and trying a few other things to bring it down. Mainly the stop thinking I can eat what I want because I've 'done lots of exercise this week'
When it comes to the actual running I am running a 6min k/m average, but the highest I got to last week was 9.5 miles. I could have probably pushed on, but just found it comfortable. I'm a little worried that I kept dropping off of my training plan and I'm thinking if I can't manage more than 13 miles how can I do 26?
December I managed 26 miles, January 67 miles, February 17 miles. So way off training. Every time I felt like I was making progress I was ill and tailed off. Friends seems to think go, but I think this is just setting myself up for failure. Considering I couldn't run more than 30 minutes on a treadmill walking for 3 minutes and then running for 3 minutes I'm proud of what I've managed with regards to fitness, but I have a long way to go.
Sorry for going on. A little bit of rambling to myself and asking for advice at the same time.
I know how frustrating it can be. I have had similar set backs myself in the middle of training periods. Every time I went for a long run (longest of 13 miles) I'd normally have a cold the following week and would be out of running for a week plus. Then I'd find it hard to get back into. This prompted a visit to my GP for a blood test as I was concerned about my immune system. I had quite a few bugs/viruses over winter months and they seemed to come on after a long run when your immune system is weakened. My blood test came back with nothing showing major concern, just that my cholesterol had gone form 3.9 to 5.1, which I want to lower. My blood pressure was 160/85, but comes down to 140/79 after multiple tests. So still higher than ideal. I'm cutting the caffeine out and trying a few other things to bring it down. Mainly the stop thinking I can eat what I want because I've 'done lots of exercise this week'
When it comes to the actual running I am running a 6min k/m average, but the highest I got to last week was 9.5 miles. I could have probably pushed on, but just found it comfortable. I'm a little worried that I kept dropping off of my training plan and I'm thinking if I can't manage more than 13 miles how can I do 26?
December I managed 26 miles, January 67 miles, February 17 miles. So way off training. Every time I felt like I was making progress I was ill and tailed off. Friends seems to think go, but I think this is just setting myself up for failure. Considering I couldn't run more than 30 minutes on a treadmill walking for 3 minutes and then running for 3 minutes I'm proud of what I've managed with regards to fitness, but I have a long way to go.
Sorry for going on. A little bit of rambling to myself and asking for advice at the same time.
Edited by Birdster on Tuesday 4th April 10:03
Look after yourself, diet, sleep as much as you can is all you can do.
I would suggest you've not done enough to get round with running alone, and the time you'll take will mean you will be out a long time.
However, if you feel you can do it, then adopt a run walk strategy, but you'll need to do this from the begining to ensure the steady effort can be maintained.
Go off at a slow pace and then maybe run 5 miles, walk a mile, and do this 4 times through out the race.
Personally I'd probably pull out based on just how little training you've done.
However, if you feel you can do it, then adopt a run walk strategy, but you'll need to do this from the begining to ensure the steady effort can be maintained.
Go off at a slow pace and then maybe run 5 miles, walk a mile, and do this 4 times through out the race.
Personally I'd probably pull out based on just how little training you've done.
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