Chester marathon 2012 - Page 163 - Events

jason d

10/10/2012 at 21:56

Sir J- The thought of 7m has me hurting!!

HeOw- who knows where any of us will be in 3 years- keep chipping away- it's my plan anyway

andy the deestrider

10/10/2012 at 23:29

Claire its that flippin HeOw carryin it on. She just cant leave it. Gawd.

Sir John a Lot

11/10/2012 at 08:29

I;m doing Oldham, wasn't going to initially but then I found out there was a free pie and pint ! Bargain

acp

11/10/2012 at 09:41

Glad you finished that post HeOw because I had exactly the same thoughts of throwing in more long runs. Is that the plan you'll be following for Manchester? I'd be interested to see how you get on so I can do the same for Chester (obviously much slower than you!). You can be the guinea pig... no offence intended!

HeOw

11/10/2012 at 09:53

I know, I know, I have NO life other than this thread. It's hard yerno Andy to let go of what was the only reason to get up each morning...

Acp, I think I will start on the 55 week plan but may add 3 more 20-22 milers in - I'm a firm believer of as many long runs as possible and will continue to do a 13; 15; 18; 20 miler each month throughout the winter anyway (as long as I stay injury free) as the endurance benefits seem to have helped with my speed too, I haven't done any speed training for shorter distances this year but have got quicker. So plan over winter for me is hills and lots of em and keeping endurance up. Will race A few HMs and then do Manchester and see if I can manage a sub 3:45. I think I could on a flat race with another 7 months training. Tempo once a week in form of park run or 6 miles at tempo pace and will only start adding in intervals once my body has acknowledged it can take the extra miles.

andy the deestrider

11/10/2012 at 10:25

Sounds a good plan that does HeOw. A long run can be very usefull to maintain a sort a base endurance through the winter acp I allways include a 16m run every week regardless, its not a shock to the system then when you do start training for a marafun ;-p

HeOw

11/10/2012 at 10:42

Andy I've learned a lot re what my body can take over past couple years training, I built up endurance first and found I stayed injury free. It's speed work and running everything too fast which bites most people on the bum Injury wise. Heart rate monitor coming back out the drawer too, I'll have to be very sensible if I want to build up to 60 miles a week and make sure my long runs are slow. I'll do my Manchester training long runs nearer race pace though, like I did with Chester. I think women have to train differently to men too, men seem to be able to dial into their race pace on the day and push it iykwim? So plan will be 2 x easy 8-10's, 1 x tempo (with club) 2 x recovery 5's (if I can) and 1 x long. Any extra miles will be recovery ones. Will throw in faster miles at end of an easy 8-10 if body lets me. Just building a better endurance base for Manchester really. Speed work can follow when I'm ready.

andy the deestrider

11/10/2012 at 11:03

It's speed work and running everything too fast which bites most people on the bum Injury wise. Heart rate monitor coming back out the drawer too, I'll have to be very sensible if I want to build up to 60 miles a week. this is where alot of newbies go wrong I think when (we all do it) sarting out running flat out everywhere. I've been using me HR monitor again under the Hadd method. Its a head banger to understand at first but it does work, people on that method hardly seem to get injured aswell because its light on speed work.

HeOw

11/10/2012 at 11:07

I'm going to look into that Andy, a couple of friends have swore by it. Thanks!

acp

11/10/2012 at 11:23

My plan is a bit different because I don't intend to run a marafun ( I like that Andy! ) until next Autumn at the earliest. Since I started running nearly 3 years ago my aim has been to get a sub-50 10km and I've slowly chipped away at it but now I want to really go for it! And then I shall start working on my half time, increasing the mileage upto about 15M max (mainly because I have 2 running routes of this distance that I really like!). Then around March/April I'll make a final decision about running a marathon and start training for it from then. Hopefully if I start early enough I can build in a few extra weeks in case of illness or injury!

Also, sorry for being stupid but what does 'iykwim' mean..?!

andy the deestrider

11/10/2012 at 11:26

heow hadd is based on a 25 page pdf document put together some years ago. HERE it is. All the best with it because I had to read it a few times to get it into my fully charged brain cell. Its a base training method really but alot of people have had good results from it anyway when they have given it a fair ammount of time

HeOw

11/10/2012 at 14:23

Andy, the only thing I have heard re the HADD training (from what I have been told) - is you have to go back to running very very slow? Is that right? Keep the heart rate under X%?

Interesting article here...

http://online.wsj.com/article/SB10000872396390444032404578006274010745406.html?KEYWORDS=Lagat

HeOw

11/10/2012 at 14:28

ACP - I have never specifically worked on short distance pace but I ran a 46min 10k (2 miles on sand) not long ago, I used to struggle to do it in 52 mins last year. The only thing I have changed is endurance. So, I actually think, you could get there by upping miles and adding some good quality 500m/800m and 1000m intervals at faster than 10k pace into your training. That is what I would do. However, everyone is different. I have never looked into getting faster over 10k, so am NO expert! Endurance to me works wonders! The strength in my legs shows on shorter races/tempo runs because I seem to get faster over the course of the race.

IYKWIM means "if you know what I mean"!

Bearsted Plodder

11/10/2012 at 16:01

I have always found if I want to set a new PB at 10K then I do a race 2 - 3 weeks after a marathon - I did it this year at Bristol after Manchester and set a new PB of 43:19. I think it is simply that all the endurance work is still in the legs so running quickly for 10K is not a physicl effort (maybe a mental one - but even then it seems to fly by)

GazOC

11/10/2012 at 16:08

Hope you 're right BP, I have a 10k race comming up on Sunday.

scott dutton 2

11/10/2012 at 17:14

i am gonna leave it a while before I race again, but seriously feel a sub 45 minute 10k coming.

andy the deestrider

11/10/2012 at 17:22

HeOw the thing with Hadd training is that alot of people skim read the pdf document and miss the little tiny important bits that make the difference. Unfortunately its one of those things which has to be read from start to finish and a couple of times even if need be to understand it properly. It just cant be done if the reader hasn't completely understood it and there isn't a fairly decent period of time put into it, because training appears to vet worse to start with when its actually laying the foundations for running VERY WELL later on.
People who have not read it properly or given it a fair try allways say its just a load of slow running but it depends how fit you are when you start it. Also there are a few heart rates that are used and it does actually progrsss to be really very good quality training in time.

andy the deestrider

11/10/2012 at 17:25

GazOc the 10k your doing isn't the Flintshire 10k is it by any chance. If so what ya goin for?

andy the deestrider

11/10/2012 at 17:32

BP that principle of racing about 3 weeks after a marathon works up to a certain point but eventually you have to start to specialise your training a more and more to get pb's for different distances. Like I wouldn't have a hope in hell of doing a 5k pb off half marathon training or 10mile training because eventually general all round running form stops getting you pb's

hence doing 400m reps for a 5k or doing mile/2k/3k reps for a marathon.

GazOC

11/10/2012 at 18:26

Yes Andy, it's Flintshire 10K. Not sure about target time yet, just going see how it goes on the day. Sub 42 would be a reasonable time for me a week after a marathon, are you running it Andy?