The Running Thread Vol 2
Discussion
Decided to get a benchmark so gave it the beans at a local half. 1.41 in the end. Chased sub 1.40, but in reality I had too much to do in the final three miles. I needed a 21 minute last 3.1 of a parking pb of 20.39. Unlikely then, but I did deliver a 22, so not a bad effort. Project 3.29 off to a decent start.
mon the fish said:
These are very similar times to me, so I hope you can help! In terms of speed and hill work, what sort of pace are you running at? I don't currently do any targeted training like that, I generally run set distances although I am aware that speed work would help. But I've got no idea what pace to do speed work at - 5k pace? Faster?
In terms of 300/400m repeats I am running at ‘roughly’ 1 mile race pace x 10-15 (perhaps a little faster), specific speed won’t help you too much as we are all different IMOAlso do 2mins at 6min per mile and 90secs break x 10. Hills, just ‘comfortably hard’ at a pace I can maintain for 10-12 reps.
What is your goal? Long distance stuff? Then, apart from mileage, a critical workout is adding some MP into your long run.
Smitters said:
Decided to get a benchmark so gave it the beans at a local half. 1.41 in the end. Chased sub 1.40, but in reality I had too much to do in the final three miles. I needed a 21 minute last 3.1 of a parking pb of 20.39. Unlikely then, but I did deliver a 22, so not a bad effort. Project 3.29 off to a decent start.
22 for the last 3.1 is good going!I've been through 10 miles in 63 mins but not broken 22 for the last 3.1 in recent times.
Guess I go off at a suicidal pace, whereas you... pace it
I'm rubbish at marathons though. 1.25.10 PB for half this century (1.20.10 in 1982) but 3.35 most recent full marathon. The wheels always come off around 20 miles for me..
Edited by anonymous-user on Sunday 22 October 23:44
Jimboka said:
22 for the last 3.1 is good going!
I've been through 10 miles in 63 mins but not broken 22 for the last 3.1 in recent times.
Guess I go off at a suicidal pace, whereas you... pace it
I'm rubbish at marathons though. 1.25.10 PB for half this century (1.20.10 in 1982) but 3.35 most recent full marathon. The wheels always come off around 20 miles for me..
Cheers. I really had no idea what I could do - anything from 1.45 to 2.00 was on the cards, so close to 1.40 is awesome. I stuck with the 1.45 pacer for the first few miles, with the plan of dropping back if my HR crept up, but as it was, I felt really strong, so at four miles turned it up a notch. In reality, if I'd gone out a tad racier I could have done a 23 or even a 24 last five km and still had sub 1.40, but I took it pretty easy.I've been through 10 miles in 63 mins but not broken 22 for the last 3.1 in recent times.
Guess I go off at a suicidal pace, whereas you... pace it
I'm rubbish at marathons though. 1.25.10 PB for half this century (1.20.10 in 1982) but 3.35 most recent full marathon. The wheels always come off around 20 miles for me..
Edited by Jimboka on Sunday 22 October 23:44
I was cooked at the end though. The last five miles are pretty much all up a slight incline, but even so, it brings it home that 3.29 or 1.45/1.44 halfs back to back are a whole different ballgame. I'm going to need to dip under 1.40 at will to have any chance of making the target. I think a 1.35 is the minimum half time I'd be happy with speed-wise to take into a 3.29 attempt.
A five minute drift in 35 years is pretty impressive mind. Top bombing there.
I have never raced a half marathon but have covered the distance on training runs.
Does the actual race environment push you on to give it that bit more beans and push it on more?
I need to sign up for something and go in the next couple 2/3 weeks any experience of Tatton Park Half that appears to be soon and local ish.
Does the actual race environment push you on to give it that bit more beans and push it on more?
I need to sign up for something and go in the next couple 2/3 weeks any experience of Tatton Park Half that appears to be soon and local ish.
JimmyConwayNW said:
I have never raced a half marathon but have covered the distance on training runs.
Does the actual race environment push you on to give it that bit more beans and push it on more?
I need to sign up for something and go in the next couple 2/3 weeks any experience of Tatton Park Half that appears to be soon and local ish.
In my view, definitely. One of the toughest things is using a half as a training run and keeping a lid on! The organisation, the mile signs and the gang to run with all help. I've also used it as a fast finish to a longer run, doing five miles beforehand, then lining up and doing a half, so the crowds keep you going when your legs are knackered!Does the actual race environment push you on to give it that bit more beans and push it on more?
I need to sign up for something and go in the next couple 2/3 weeks any experience of Tatton Park Half that appears to be soon and local ish.
Smitters said:
Cheers. I really had no idea what I could do - anything from 1.45 to 2.00 was on the cards, so close to 1.40 is awesome. I stuck with the 1.45 pacer for the first few miles, with the plan of dropping back if my HR crept up, but as it was, I felt really strong, so at four miles turned it up a notch. In reality, if I'd gone out a tad racier I could have done a 23 or even a 24 last five km and still had sub 1.40, but I took it pretty easy.
I was cooked at the end though. The last five miles are pretty much all up a slight incline, but even so, it brings it home that 3.29 or 1.45/1.44 halfs back to back are a whole different ballgame. I'm going to need to dip under 1.40 at will to have any chance of making the target. I think a 1.35 is the minimum half time I'd be happy with speed-wise to take into a 3.29 attempt.
A five minute drift in 35 years is pretty impressive mind. Top bombing there.
Don’t worry too much about times. I got high one 30s then just over 3:30 marathon (3/4 weeks later)I was cooked at the end though. The last five miles are pretty much all up a slight incline, but even so, it brings it home that 3.29 or 1.45/1.44 halfs back to back are a whole different ballgame. I'm going to need to dip under 1.40 at will to have any chance of making the target. I think a 1.35 is the minimum half time I'd be happy with speed-wise to take into a 3.29 attempt.
A five minute drift in 35 years is pretty impressive mind. Top bombing there.
that's going to be my take on doing them. 
Smitters said:
VEA said:
Anyone in here do ultra distances?
I've dabbled. Treat them rather like a long, mobile picnic.Cracking race too.
johnwilliams77 said:
In terms of 300/400m repeats I am running at ‘roughly’ 1 mile race pace x 10-15 (perhaps a little faster), specific speed won’t help you too much as we are all different IMO
Also do 2mins at 6min per mile and 90secs break x 10. Hills, just ‘comfortably hard’ at a pace I can maintain for 10-12 reps.
What is your goal? Long distance stuff? Then, apart from mileage, a critical workout is adding some MP into your long run.
Thanks for the advice. Current PBs are 20:52 for 5k, 43:21 for 10k, 1:37 for half and 3:38 for a marathon. Got 2 marathons next year, that will take me to 10 in total and I think I might call it a day there. Would like to get 3:29 before I do though.Also do 2mins at 6min per mile and 90secs break x 10. Hills, just ‘comfortably hard’ at a pace I can maintain for 10-12 reps.
What is your goal? Long distance stuff? Then, apart from mileage, a critical workout is adding some MP into your long run.
Probably going to do a couple of ultras next year as well before scaling the distance back a bit - don't always enjoy the long runs in an Aberdeenshire winter, when a 10k would be more enjoyable. Also I'd like to get out on the mountain and road bike a bit more.
I suppose the target for 2018 is a 3:29, then just keeping myself half marathon fit after that so I can change my mind if I want and up the distance again. Also doing a bit more trail running would be nice.
mon the fish said:
Thanks for the advice. Current PBs are 20:52 for 5k, 43:21 for 10k, 1:37 for half and 3:38 for a marathon. Got 2 marathons next year, that will take me to 10 in total and I think I might call it a day there. Would like to get 3:29 before I do though.
Probably going to do a couple of ultras next year as well before scaling the distance back a bit - don't always enjoy the long runs in an Aberdeenshire winter, when a 10k would be more enjoyable. Also I'd like to get out on the mountain and road bike a bit more.
I suppose the target for 2018 is a 3:29, then just keeping myself half marathon fit after that so I can change my mind if I want and up the distance again. Also doing a bit more trail running would be nice.
Mid week tempo run (12/13 miles), long run at weekends 18's building up to 20's, quicker tempo run on a tuesday (easy runs on other days). Around 50 miles a week should see it done for me with a little bit more doing the same thing. I did 5 days a week before, with always Monday and Friday off with an average of 40-45 miles a week. I am probably going to increase it to 6 days a week and sit at 50mpw and increase it to 55 then 60 peak before my next marathon in April.Probably going to do a couple of ultras next year as well before scaling the distance back a bit - don't always enjoy the long runs in an Aberdeenshire winter, when a 10k would be more enjoyable. Also I'd like to get out on the mountain and road bike a bit more.
I suppose the target for 2018 is a 3:29, then just keeping myself half marathon fit after that so I can change my mind if I want and up the distance again. Also doing a bit more trail running would be nice.
What is your average mileage? I did a reasonable amount of cycling also (50-80mpw, 2/3 times cycles a week), this probably helps my aerobic capacity to hold the pace more comfortably for a marathon.
I would look at P&D's up to 55 mile schedule. It gives the mid week long run, the weekend long run, speed and tempo sessions and easy running.
I've done P&D up to 70 mile a week schedule and had to back out of many of the speed sessions as the volume was too much for me. The tempo runs are really tough as well, but it served me well .
Consistency of training is important as I always run much better on 6 weeks at 40 miles a week, than 3 at 50 2 at 25 and 1 at 30
I've done P&D up to 70 mile a week schedule and had to back out of many of the speed sessions as the volume was too much for me. The tempo runs are really tough as well, but it served me well .
Consistency of training is important as I always run much better on 6 weeks at 40 miles a week, than 3 at 50 2 at 25 and 1 at 30
tenohfive said:
Yes, there's a few of us in the thread. What's on your mind?
I've never run more than 17km in one hit.I much prefer running the trails than I do on the road, as I have gotten more and more into it over the last year or so I've found myself completely in awe of the Ultra/trail community.
It's odd as I have absolutely zero interest in running a marathon, but the idea of some ridiculous ultra trail along a rocky coast line or over some hill somewhere.
Obviously I need to start by stretching out my distances but basically wondering on a route to 50km...
The jiffle king said:
I would look at P&D's up to 55 mile schedule.
Another vote from me for P&D's Advanced Marathoning schedules.I've followed the up to 55 miles a week plan, modifying and softening it here and there to meet my own needs. Most significant adaptation I made was downgrading all the half marathon pace stuff to just marathon pace, giving me even more practice time at target race pace.
Cybertronian said:
Another vote from me for P&D's Advanced Marathoning schedules.
I've followed the up to 55 miles a week plan, modifying and softening it here and there to meet my own needs. Most significant adaptation I made was downgrading all the half marathon pace stuff to just marathon pace, giving me even more practice time at target race pace.
What was your ave 12-16milage and time? 3:15 ish I think you said before?I've followed the up to 55 miles a week plan, modifying and softening it here and there to meet my own needs. Most significant adaptation I made was downgrading all the half marathon pace stuff to just marathon pace, giving me even more practice time at target race pace.
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