The Running Thread
Discussion
Did a half marathon distance training run this morning, helped by the fact that being away in Leicestershire it's virtually flat compared to Kent. Pleased to have run it in less than 2 hours and not be too tired afterwards.
Six weeks to go until the real thing and definitely feel on course to run my target time.
Six weeks to go until the real thing and definitely feel on course to run my target time.
relatively easy but decent session today - I wanted to get some base endurance miles in with a little bit of extra speed so did some LT work as I hadn't really done much...
2 miles warm up
3miles at 6:22/mile
3mins rest
1.5miles at 6:14/mile
3mins rest
4x200m off 30secs rest
At no point during the LT reps did I feel especially stressed or working particularly hard which was quite nice. The route wasn't hilly, but it wasn't flat either. I was running around a local park which is 1.1 miles around the outskirts, it's about 0.4 miles uphill, 0.3 miles flat, then 0.4 miles downhill (give or take) but the hills aren't steep but noticeable. Approx 6min/mile on the way down, 6:40 on the way up. After my warm down did 9.2 miles so not too bad.
easy 7 miles planned tomorrow, rest Tuesday and off to the Lake District Wednesday so I'm sure I'll be doing some running Wednesday to stretch the legs out after a 300 mile drive!
2 miles warm up
3miles at 6:22/mile
3mins rest
1.5miles at 6:14/mile
3mins rest
4x200m off 30secs rest
At no point during the LT reps did I feel especially stressed or working particularly hard which was quite nice. The route wasn't hilly, but it wasn't flat either. I was running around a local park which is 1.1 miles around the outskirts, it's about 0.4 miles uphill, 0.3 miles flat, then 0.4 miles downhill (give or take) but the hills aren't steep but noticeable. Approx 6min/mile on the way down, 6:40 on the way up. After my warm down did 9.2 miles so not too bad.
easy 7 miles planned tomorrow, rest Tuesday and off to the Lake District Wednesday so I'm sure I'll be doing some running Wednesday to stretch the legs out after a 300 mile drive!
lepetitoeuf said:
nofuse22 said:
First time posting in the running section (I think) and some advice would be helpful please.
I signed up for a marathon on 24th august. I haven't been following a training plan but have been regularly doing 25 - 30 miles per week plus some cycling. The problem is that I haven't done any long runs: the maximum distance has been 17 miles (have done 3 17 milers in the past couple of weeks). This lack of distance has been primarily because of time constraints on training rather than feeling knackered, although the pace has tailed off slightly in miles 15+.
To put it in context I recently ran a 17.50 5km and my 17 milers have been at a pace of 7.05 to 7min 15 secs per mile.
For the marathon to make up for lack of distance in my legs should I
A) drop the pace back considerably (to 7.30 or 7.45 per mile)?
B) stick to my training pace 7.15/mile and hope for the best in last 8- 9 miles
C) not do the Mara as the last 10 miles will be horrible..
The disadvantage (to my mind) with A is that I could get to 20 miles and still have nothing left in my legs, albeit in a slower time than option B. At least option B gives me the chance of walking bits of the last 10 miles and still getting in under 3hrs 30 (I hope)
Advice and tips much appreciated!
I think some of this depends on the intensity that you have done your long runs at. Is the 7.05 - 7.15 min/miles of your long run slow and easy, or is that keeping the pressure on? If your long runs have been quick, then you definitely should drop the pace back a bit for the race. If your long runs have been a slow easy pace, then maybe you could try to maintain it.I signed up for a marathon on 24th august. I haven't been following a training plan but have been regularly doing 25 - 30 miles per week plus some cycling. The problem is that I haven't done any long runs: the maximum distance has been 17 miles (have done 3 17 milers in the past couple of weeks). This lack of distance has been primarily because of time constraints on training rather than feeling knackered, although the pace has tailed off slightly in miles 15+.
To put it in context I recently ran a 17.50 5km and my 17 milers have been at a pace of 7.05 to 7min 15 secs per mile.
For the marathon to make up for lack of distance in my legs should I
A) drop the pace back considerably (to 7.30 or 7.45 per mile)?
B) stick to my training pace 7.15/mile and hope for the best in last 8- 9 miles
C) not do the Mara as the last 10 miles will be horrible..
The disadvantage (to my mind) with A is that I could get to 20 miles and still have nothing left in my legs, albeit in a slower time than option B. At least option B gives me the chance of walking bits of the last 10 miles and still getting in under 3hrs 30 (I hope)
Advice and tips much appreciated!
But, equally, if you're thinking 3:30, why not just target that and go out at 7:45.
And the counter to your disadvantage is that option A might get you to 22 miles before you hit the wall, whereas option B might see you blow up at 18 miles.
HTH
In the end, i went with the risky tactics: decided to run the first half at usual training pace (c. 7min 10s per mile) and see how things went.. It was all going well and so kept going at that pace, despite running on my own after the half way point. Got to 20miles in about 2hr 22mins (i think), and then inevitably started to blow up... (It was always going to happen given lack of long runs in training)
Nevertheless managed to hobble to the finish in 3hr 15mins.. Is an attempt at sub-3hrs on the cards? Possibly, but if not i am happy with 3hr 15mins!
MC Bodge said:
I bought a pair of calf sleeves earlier. They feel very pleasant to wear, but not sure if there will be any benefits.
I'll try them
Well, having worn them before, during & after a run, my calves felt warm and limber in the snug-fitting sleeves this afternoon. I'll try them
The calves didn't give me any grief. Maybe the glute and core exercises and consciously holding a different posture have helped already too. Or not.
Edited by MC Bodge on Sunday 24th August 19:40
Anybody got a recommendation for a headtorch?
I want to be able to carry on doing some of the off road paths round here a run even tought the evenings are drawing in. Some of the roads are pretty dark without streetlights as well so even on some of the pavements a little extra light would be useful.
I want to be able to carry on doing some of the off road paths round here a run even tought the evenings are drawing in. Some of the roads are pretty dark without streetlights as well so even on some of the pavements a little extra light would be useful.
The 135 mile round-Anglesey ultra has just started.
Website here:
http://www.ringofire.co.uk/
Live tracker here:
http://www.eventcontrollive.com/events/live/ringof...
Website here:
http://www.ringofire.co.uk/
Live tracker here:
http://www.eventcontrollive.com/events/live/ringof...
markh1973 said:
Anybody got a recommendation for a headtorch?
I want to be able to carry on doing some of the off road paths round here a run even tought the evenings are drawing in. Some of the roads are pretty dark without streetlights as well so even on some of the pavements a little extra light would be useful.
I use a Petzl one, available on Wiggle. Not sure which one I have but it works really well so would recommend any of theirs.I want to be able to carry on doing some of the off road paths round here a run even tought the evenings are drawing in. Some of the roads are pretty dark without streetlights as well so even on some of the pavements a little extra light would be useful.
Get a cree one of ebay, i bought an unbranded 2700 lumen job. Its ace brightest lamp i have ever seen, batteries last long enough and the build quality id good. The range about 15-20 quid.
I took my time for the first mile or so at park run this week then tried to up the pace a little in the second half, managed 21.56 which is about a par score for me.
It was nice again though starting slower and then overtaking a few people rather than running the whole thing in my own little bubble. According to strava my mile times were 7.12, 7.09 and then 6.58 so my plan worked.
Might give it a balls out effort next week however when i try this i recently seem to end up blowing out my arse on the last lap.
I really want to try a flat course sometime soon to see if i can get under 21.00 before i die.I might have it in me somewhere as did a 2 mile cross country relay last week with mile times of 6.23 and then 6.31 so if i could just keep mile 3 under 7 mins i should be able to dip under 21.00. (my home park run includes 305ft of climbs according to garmin)
I took my time for the first mile or so at park run this week then tried to up the pace a little in the second half, managed 21.56 which is about a par score for me.
It was nice again though starting slower and then overtaking a few people rather than running the whole thing in my own little bubble. According to strava my mile times were 7.12, 7.09 and then 6.58 so my plan worked.
Might give it a balls out effort next week however when i try this i recently seem to end up blowing out my arse on the last lap.
I really want to try a flat course sometime soon to see if i can get under 21.00 before i die.I might have it in me somewhere as did a 2 mile cross country relay last week with mile times of 6.23 and then 6.31 so if i could just keep mile 3 under 7 mins i should be able to dip under 21.00. (my home park run includes 305ft of climbs according to garmin)
Had a bad run today.
Last week I ran every day and clocked up 75k so was expecting to do 5k easy, 5k race pace and 5k easy. After 6k I just blew up, heart rate too high, felt really hungry and light headed so cut short and on 10k overall very slowly.
Looking at diet the only thing I can think is that I have not eaten enough to replenish last weeks effor including not eating enough today (calories in are only 400 more than the run expended let alone the 2k daily requirement).
Last week I ran every day and clocked up 75k so was expecting to do 5k easy, 5k race pace and 5k easy. After 6k I just blew up, heart rate too high, felt really hungry and light headed so cut short and on 10k overall very slowly.
Looking at diet the only thing I can think is that I have not eaten enough to replenish last weeks effor including not eating enough today (calories in are only 400 more than the run expended let alone the 2k daily requirement).
Just 3 and a bit weeks until the Robin Hood marathon, and training is going very well. Aiming for sub-4hrs and did 1:44 half marathon in training on Sunday, so I'm well on track.
Got a 22 miles training run on Sunday, then the long taper begins.....
(Hopefully the marathon goes well, as I seem to have signed up for an Ironman triathlon next year)
Got a 22 miles training run on Sunday, then the long taper begins.....
(Hopefully the marathon goes well, as I seem to have signed up for an Ironman triathlon next year)
I just spent a week away in the Lake District and did a reasonable amount of running, though only 1 speed session. Some properly, properly beautiful places to run and explore around there; I absolutely loved it and will definitely go back again.
This week so far....
Monday - 8.1miles steady
Tuesday - 4.1miles steady (didn't have time for more as this was the day I was driving for over 8 hours.....excluding stops!!)
Wednesday - rest
Today - Just done 2M warm up, 4x1mile off 90secs (6:06, 6:01, 6:05, 5:55), 4x200m off 30secs rest and averaged an abysmal 5:15/mile....I was blowing out my arse on the last mile) and then 2M warm down.
Tomorrow I plan on an easy 4 miles
Saturday I'm not sure yet, may join a mate for a mild tempo run....he'll do parkrun and usually just under 20mins so that'll be quite an easy-ish tempo run and then a circa 12 mile run Sunday.
Work have f
ked my rota up (I should be off tomorrow, then in Saturday morning) so the plan was long run tomorrow, easy run Saturday before work and then another tough speed session Sunday but that's out the window now so I'll just do the best I can, having a speed session Thursday and Saturday isn't ideal so I won't push too hard Saturday.
Slowly but surely I'm improving, I feel the appalling diet I had in the Lake District (no, seriously, it was THAT bad!!!) has hampered me a little so it's back to being all healthy again and I'm sure that will help.
This week so far....
Monday - 8.1miles steady
Tuesday - 4.1miles steady (didn't have time for more as this was the day I was driving for over 8 hours.....excluding stops!!)
Wednesday - rest
Today - Just done 2M warm up, 4x1mile off 90secs (6:06, 6:01, 6:05, 5:55), 4x200m off 30secs rest and averaged an abysmal 5:15/mile....I was blowing out my arse on the last mile) and then 2M warm down.
Tomorrow I plan on an easy 4 miles
Saturday I'm not sure yet, may join a mate for a mild tempo run....he'll do parkrun and usually just under 20mins so that'll be quite an easy-ish tempo run and then a circa 12 mile run Sunday.
Work have f
ked my rota up (I should be off tomorrow, then in Saturday morning) so the plan was long run tomorrow, easy run Saturday before work and then another tough speed session Sunday but that's out the window now so I'll just do the best I can, having a speed session Thursday and Saturday isn't ideal so I won't push too hard Saturday.Slowly but surely I'm improving, I feel the appalling diet I had in the Lake District (no, seriously, it was THAT bad!!!) has hampered me a little so it's back to being all healthy again and I'm sure that will help.
ED209 said:
Get a cree one of ebay, i bought an unbranded 2700 lumen job
Trust me, it won't be 2700 lumens. That's insanely bright. I have a 300 lumen "moon" bikelight which is really, really bright and more than enough to run with if required....it's fine for cycling on pitch black roads. My mate has a 1500 lumen mountain bike like which comes with a huge, separate battery pack and retails at around £300.....it lights my bck garden up like a battlefield but weighs a few kilos, so hate to say it, it won't be 2700 lumens, unless it was seriously expensive.I'm trying to get into running at the moment and could do with a few tips.
I've started by doing 5k's a few times a week and i can do one in just under 28 mins. However, that includes a few rests along the way (such as slowing down to walking pace for a minute or so) and then jogging again. I just can't seem to get past this though - I certainly can't run 5k without stopping.
Is it just a case of continuing to go on runs and all of a sudden it gets easier or is it persistence which pays off and it slowly gets easier over time?
Any help would be appreciated.
I've started by doing 5k's a few times a week and i can do one in just under 28 mins. However, that includes a few rests along the way (such as slowing down to walking pace for a minute or so) and then jogging again. I just can't seem to get past this though - I certainly can't run 5k without stopping.
Is it just a case of continuing to go on runs and all of a sudden it gets easier or is it persistence which pays off and it slowly gets easier over time?
Any help would be appreciated.
The latter - persistence is what makes you better.
Some suggestions that might help, add some structure - if you can run for 15 minutes and then need a minute break to run for another 15 at the moment - stretch it out - next time push for 16 / 17 and then take the break - you'll find over time it gets easier and you know what you are doing - a random break when you feel tired doesn't really help you feel the progression. Also if you're not already then mix it up a bit, do different routes, different way round the same route, different distances - you don't want to get bored of it - or to learn one course too much.
28 minutes also isn't super slow - have you tried running at a slightly slower controlled pace - should help with keeping going for longer.
Also - Parkrun, if there is one near you then go and do it on a Saturday morning - free, timed 5k, super inclusive, super addictive......
Some suggestions that might help, add some structure - if you can run for 15 minutes and then need a minute break to run for another 15 at the moment - stretch it out - next time push for 16 / 17 and then take the break - you'll find over time it gets easier and you know what you are doing - a random break when you feel tired doesn't really help you feel the progression. Also if you're not already then mix it up a bit, do different routes, different way round the same route, different distances - you don't want to get bored of it - or to learn one course too much.
28 minutes also isn't super slow - have you tried running at a slightly slower controlled pace - should help with keeping going for longer.
Also - Parkrun, if there is one near you then go and do it on a Saturday morning - free, timed 5k, super inclusive, super addictive......
esuuv said:
Parkrun, if there is one near you then go and do it on a Saturday morning - free, timed 5k, super inclusive, super addictive......
I'm intending to take part in a local one on Saturday, having wasted my paid entry to a 10k the other week through injury it makes sense to attempt a free, shorter event.I'm aiming for around 20 minutes, but it is an unknown, so I will basically set off moderately for the first 1k and then pick up the pace, absolutely flying by the final 2k....
I'll see what happens.
esuuv said:
The latter - persistence is what makes you better.
Some suggestions that might help, add some structure - if you can run for 15 minutes and then need a minute break to run for another 15 at the moment - stretch it out - next time push for 16 / 17 and then take the break - you'll find over time it gets easier and you know what you are doing - a random break when you feel tired doesn't really help you feel the progression. Also if you're not already then mix it up a bit, do different routes, different way round the same route, different distances - you don't want to get bored of it - or to learn one course too much.
28 minutes also isn't super slow - have you tried running at a slightly slower controlled pace - should help with keeping going for longer.
Also - Parkrun, if there is one near you then go and do it on a Saturday morning - free, timed 5k, super inclusive, super addictive......
This. If you can do 2x15mins in the same "session" with a short break in between, you can run at that pace for more than 15mins non-stop. Just work through it. Some suggestions that might help, add some structure - if you can run for 15 minutes and then need a minute break to run for another 15 at the moment - stretch it out - next time push for 16 / 17 and then take the break - you'll find over time it gets easier and you know what you are doing - a random break when you feel tired doesn't really help you feel the progression. Also if you're not already then mix it up a bit, do different routes, different way round the same route, different distances - you don't want to get bored of it - or to learn one course too much.
28 minutes also isn't super slow - have you tried running at a slightly slower controlled pace - should help with keeping going for longer.
Also - Parkrun, if there is one near you then go and do it on a Saturday morning - free, timed 5k, super inclusive, super addictive......
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