The Running Thread Vol 2

The Running Thread Vol 2

Author
Discussion

ajap1979

7,897 posts

186 months

Saturday 4th July 2020
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I’m personally seeing more benefit from cutting back mileage and adding more HIIT sessions and recovery time. I could see more mileage working if there was structure to it, but a lot of the time it’s just worthless junk miles for me, that could be better spent with more focus.

gazza285

9,779 posts

207 months

Sunday 5th July 2020
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RobM77 said:
The only difference is my mileage; I’ve gradually increased from 40k a week to 80-90km a week. Of course, that’s much easier than improving speed over shorter distances.
You have increased your mileage from 40,000 miles a week? That is some going...

anonymous-user

53 months

Sunday 5th July 2020
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I have some Pegasus turbo 2 & the Pegasus 37’s.
Great shoes, so I ordered another pair
But I didn’t read the small print, got Pegasus 37 flyease. Not a traditional tongue, with a zip... Does anyone have any experience of these?
The reviews seem Ok but I may return foc, would be concerned about the longevity ?

Candellara

1,876 posts

181 months

Sunday 5th July 2020
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RobM77 said:
If it helps at all, last autumn I was circa 42min 10k, with a 20 minute 5k, and right now I reckon I’d be 38-39 minutes, perhaps faster. My quickest 400m, 800m and mile are all identical, so don’t worry about that. The only difference is my mileage; I’ve gradually increased from 40k a week to 80-90km a week. Of course, that’s much easier than improving speed over shorter distances.
Interesting.

My legs & feet feel pretty beaten up this morning after yesterday. I ran too much for me last week i think - 114km and probably need to back this off to about 60 to 70. I don't know how much real benefit im getting from the long run sessions apart from sore legs :-)

egor110

16,817 posts

202 months

Sunday 5th July 2020
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How do you 9-5'ers manage to fit in your runs ?

I'm a postie and used to finish work 330 then head out for a run by 5 however due to social distancing at work i'm now working 930-530 so not getting home until 6 when teas normally ready .

One possible solution is to get the mrs drop me at work a couple of times then run home but other than that i'm struggling with this new problem.

anonymous-user

53 months

Sunday 5th July 2020
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Running around 45 miles a week here, 6 months in, of my run every day for a year challenge smile
My app shows that I run a mile a day more than back in a January, average pace over a month is 30 secs a mile faster now
Hopefully that will convert to race pace !
Vo2 max average has gone from 50 to 52 on Apple Watch & Garmin
Resting heart rate always a bit slow, 43 now

joshcowin

6,774 posts

175 months

Sunday 5th July 2020
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egor110 said:
How do you 9-5'ers manage to fit in your runs ?

I'm a postie and used to finish work 330 then head out for a run by 5 however due to social distancing at work i'm now working 930-530 so not getting home until 6 when teas normally ready .

One possible solution is to get the mrs drop me at work a couple of times then run home but other than that i'm struggling with this new problem.
I get up most mornings between 5 and 5:30 allows plenty of time, your idea of getting dropped to work is good, no choice but to run then!

ajap1979

7,897 posts

186 months

Sunday 5th July 2020
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egor110 said:
How do you 9-5'ers manage to fit in your runs ?

I'm a postie and used to finish work 330 then head out for a run by 5 however due to social distancing at work i'm now working 930-530 so not getting home until 6 when teas normally ready .

One possible solution is to get the mrs drop me at work a couple of times then run home but other than that i'm struggling with this new problem.
Can’t you eat a bit later? We generally have dinner at 9pm so plenty of time between getting home from work at around 6pm. Obviously not been much of a challenge finding time recently laugh


RobM77

35,349 posts

233 months

Sunday 5th July 2020
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egor110 said:
How do you 9-5'ers manage to fit in your runs ?
All my Mon-Fri running is done within my lunch breaks. This is the reason I took up running when my wife and I had a baby; because suddenly I had no regular free time outside work anymore to pursue my hobbies and interests, so I pretty much ditched them all in favour of running.

Mon, Wed and Fri I do easy runs, which are 45-50 minutes in length, so with a warm up beforehand and a shower afterwards that’s about 1hr to 1hr10min. Tue and Thurs are more substantial intervals and tempo sessions, so I’m running for about 1hr10min, but I have an understanding workplace. My long run is usually about 1hr45min on a Sunday morning.

egor110

16,817 posts

202 months

Sunday 5th July 2020
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RobM77 said:
egor110 said:
How do you 9-5'ers manage to fit in your runs ?
All my Mon-Fri running is done within my lunch breaks. This is the reason I took up running when my wife and I had a baby; because suddenly I had no regular free time outside work anymore to pursue my hobbies and interests, so I pretty much ditched them all in favour of running.

Mon, Wed and Fri I do easy runs, which are 45-50 minutes in length, so with a warm up beforehand and a shower afterwards that’s about 1hr to 1hr10min. Tue and Thurs are more substantial intervals and tempo sessions, so I’m running for about 1hr10min, but I have an understanding workplace. My long run is usually about 1hr45min on a Sunday morning.
My lunch break is 50 mins whilst out on delivery.

I think running home a couple days s week is looking best.

smn159

12,440 posts

216 months

Sunday 5th July 2020
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When we were still allowed in the office I took to driving in for 7am and doing an hour before work.

WFH is a bit easier, although things are getting busier now and I'm still finding that the best time to go is before work - otherwise there's generally not enough time between calls.

Good to have an hours blast on the bike if I can finish at a reasonable time as well

joshcowin

6,774 posts

175 months

Sunday 5th July 2020
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egor110 said:
My lunch break is 50 mins whilst out on delivery.

I think running home a couple days s week is looking best.
Can't you just wake up earlier? Guessing you are used to waking up early?

S1KRR

12,548 posts

211 months

Sunday 5th July 2020
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ajap1979 said:
I’m personally seeing more benefit from cutting back mileage and adding more HIIT sessions and recovery time. I could see more mileage working if there was structure to it, but a lot of the time it’s just worthless junk miles for me, that could be better spent with more focus.
That's interesting. I'm going the other way. For a long time, my marathon training was geared around a long run, and a Tempo day and a Interval day. But I never really exceeded 25ish miles a week. Even in the biggest weeks.

Did a bit of research and I've deliberately upped my mileage for this cycle. Classic periodisation. Large base training. For a good 10-15 weeks. Then in the last 8-10 weeks introduce Tempo work then Intervals and Hill repeats. Apparently this is quite similar to Jack Daniels plan.

On a side note, is it worth getting his book?

Built up from 30km. Currently averaging 60km a week. Longest run thus far was 24km. Peak plan was for 96km a week, but realistically I'll be happy with 80km at peak. A purely arbitrary number set because the only sub 3hr marathoner I know said that he did 50miles / week when he set his PB. And I'm not hoping to go anywhere near that fast laugh Currently I'm 14 weeks from my race (that may of course still be cancelled!)

It's a ton of what most people would call "junk miles" just easy running. I'm feeling tired a lot, since I'm doing things for the first time, but it's not "muscle ache" tired like I used to get after the 2 faster run days with less mileage. It feels repeatable currently.

egor110 said:
How do you 9-5'ers manage to fit in your runs ?
9-5? I wish I worked those hours! laugh

Leave home at 6:40, home at 1800. My lunchtime is half an hour. So that's not useable. (and I'd quite like a break!) Out the door at 18:30ish on a run. Hour and a half means probably eating sometime after 20:30

Long runs being 2hrs+are obviously confined to weekends. Generally Saturdays, but sometimes Sundays depending on other commitments.





smn159

12,440 posts

216 months

Sunday 5th July 2020
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S1KRR said:
On a side note, is it worth getting his book?

Definitely!

Daniels Running Formula and Advanced Marathoning are the two most useful running books that I have. If you only get one, get the Daniels book though as it's much more detailed (IMO)

Candellara

1,876 posts

181 months

Sunday 5th July 2020
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My Wife is up at 5.00am and generally runs from 6am to 7am whilst i look after the children, they i run normally between 6.30pm and 8pm.

Put the children to bed and then bath and dinner at 8.30 ish

RobM77

35,349 posts

233 months

Sunday 5th July 2020
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I’d recommend Jack Daniels’ book, but in my opinion it’s quite badly written in places. Perhaps clarity has just suffered with constant evolution and edits, but I find some of his explanations of concepts, paces and other aspects of training confusing and occasionally absent.

Regarding ‘junk miles’, as I understand it the definition of these is sessions with no particular aim, typically too fast for easy and too slow for tempo. Easy miles are certainly not junk miles, and should form the backbone of any training plan.

The jiffle king

6,894 posts

257 months

Sunday 5th July 2020
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Books - Noakes Lore of running is very technical but good if you like that
For plans I would go with P &D’s advanced marathoning is amazing for schedules and I followed the up to 70 miles a week to a great time

As for finding time to run, we had a baby 3 weeks ago but still managed 50 miles this week and before that I was running at 6am most days and I’m a 50-55 hours a week worker every week so working from home means I start around 0730

MattS5

1,896 posts

190 months

Sunday 5th July 2020
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Easy week for me this next week.
Had another 40 mile week just gone, with an 18 miler (with 3@MP in the middle) yesterday and the humidity and wind took it’s toll.
I was literally soaked thru with sweat at the end of it. Took me all day to rehydrate.

Braveheart300

578 posts

188 months

Monday 6th July 2020
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Candellara said:
The jiffle king said:
Very good targets and the sub 40 min 10k of those is hardest. You’ll likely need to be able to run a 6min mile (18:39) 5k in my experience to do that, whereas the 1:30 is 6:52 per mile and in my opinion a bit easier

At your age, you’ll be well up there In terms of the category and in many races in terms of the higher positions
Ran a 28km this afternoon. Nice & steady average pace of 4.43. Last 4km was at a 4.30 pace so i'm feeling positive that i can crack a sub 3 hour marathon with a bit of focus.

I think you're right though - a sub 40 10km will be a big ask. The fastest i've ever managed this so far is just under 42 mins and that took everything out of me. Maybe with a bit of coaching and a bit of time

Mind, the 28km today is off the back of 114km this week (2nd on the PH Strava club this week for the 1st time) and i've run every day for at least 10 to 13km every day for 8 days straight so my legs are very tired.

Edited by Candellara on Saturday 4th July 18:50
...feeling positive that i can crack a sub 3hr marathon with a bit of focus...it's much harder than you think! You should be able to run at least a 1.20 half in my experience! Took me a few attempts and eventually got there but it wasn't easy, takes a solid few months of training just specifically for that and it is all worth it when it comes off though!

RobM77

35,349 posts

233 months

Monday 6th July 2020
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Braveheart300 said:
Candellara said:
The jiffle king said:
Very good targets and the sub 40 min 10k of those is hardest. You’ll likely need to be able to run a 6min mile (18:39) 5k in my experience to do that, whereas the 1:30 is 6:52 per mile and in my opinion a bit easier

At your age, you’ll be well up there In terms of the category and in many races in terms of the higher positions
Ran a 28km this afternoon. Nice & steady average pace of 4.43. Last 4km was at a 4.30 pace so i'm feeling positive that i can crack a sub 3 hour marathon with a bit of focus.

I think you're right though - a sub 40 10km will be a big ask. The fastest i've ever managed this so far is just under 42 mins and that took everything out of me. Maybe with a bit of coaching and a bit of time

Mind, the 28km today is off the back of 114km this week (2nd on the PH Strava club this week for the 1st time) and i've run every day for at least 10 to 13km every day for 8 days straight so my legs are very tired.

Edited by Candellara on Saturday 4th July 18:50
...feeling positive that i can crack a sub 3hr marathon with a bit of focus...it's much harder than you think! You should be able to run at least a 1.20 half in my experience! Took me a few attempts and eventually got there but it wasn't easy, takes a solid few months of training just specifically for that and it is all worth it when it comes off though!
If a 42 minute 10k took everything out of him, surely a 1:20 half marathon is a very long away? That would involve running two 38 minute 10ks back to back!