Relax - Enjoy - you're on holiday!
Sure you will get a good time tomorrow O!! Just been out in weak sunshine for a nice 5.25 miler (44 mins easy) according to my schedule......nice to be able to see where I was running, though a few rivers running over the trail from the golf course plenty of water everywhere after last nights storms.This schedule says easy pace is 9.07 I tend to be running around 8.30 min miles on the flat feeling easy. I put my half marathon time on the RW Smart Coach and this is what it came out with. Some of the speed sessions are down at 7.12 which will be hard. Do I run my longer runs too fast too often? SHould I be running slower in training? Any comments from you speed merchants??
Sounds like you're having a whale of a time Oscarr! Nice sunny day here too - just.... not..... very..... warm.
While everyone is on the subject of trail shoes..... those of you who wear structured road shoes - do you also buy structured trail shoes? I bought my Trabuco's because they were about the only ones I could find that said they were structured. However, I'm not at all keen on them and wonder if it is necessary to buy structured when the terrain is a mix of road and trail?
Also, also.... I dug out some old pairs of running shoes, now called "muddy gardening shoes" to try to understand why some were more comfortable (all Asics apart from one ancient pair of Nikes). One of my favourite pairs from yesteryear were a 2E width! This might explain why I have felt like the more recent shoes have been getting narrower Whatever I get next, I'll go for a wider fit and see how I get on.
Ten, I brought 1 pair of structured trail shoes (Mizuno wave harrier) and on the the first run I went over on my ankle 3 times, I got so p****d off I took them off put them in the bin and ran home barefoot. I would go for very little cushioning and no structure so you can feel where your foot is, I think this is because your ankle is all over the place on trails so structure just gets in the way.
MCS, it depends on target, taking the GG as the target...long and hard then yes you are probably running too fast...but what I found useful (thank you Steve) is that in the long run to run sections at target pace, eg 15miles at easy pace then 5miles at MP, followed by 5miles at steady pace home. I was running two long runs a week. The thing is the easy runs had to be at easy pace for me to survive, I'm now back to running easy at 6:45 which is too fast (for me)
mcs I think you need more contrast between the long slow and the speedwork for your goals.
Oscarr good luck for the half - it sounds marvellous, I'd love that combo of hard start and surf home. Could really fancy the challenge next year.
I'm going to look into the Innov8s etc tomorrow. Maybe the Lahars are too structured for me then! Thing is I fancy what will be a very muddy Ware Cup mob match [the one that hasn't been cancelled yet!], but don't want to do damage to toe.
Mega shattered after a 10 hour shift inc a 3 hour meeting!
So more anon. Gosh there's a whole range of those head torches!
mcs - if 7:xx is a challenge then it is a sign that you are running your easy runs too fast. Easy runs should allow you to have a conversation with a real (or imaginary) person - if you are gasping or can only get half a sentence out then again, you are too fast. If you use a heart rate monitor then anything below 70-75% of HRMax is the right pace.
Try 8:45 min/m for a week or two and then see how close you can get to 7:xx
Aargh I can only find Roclite 260s in size 4.5 whereas I usually get 5s for running shoes.
Thanks for that Choisty. I guess part of my problem is that many of my longer runs are about 50/50 road and trail, so I'm not sure whether I should go with structured (for the road part) or not. I don't fancy the idea of carrying extra shoes on the long runs . If only it wasn't such an expensive business experimenting with new shoes.
I had a bad run this morning. I hurt my knee after about a mile on icy/slippy pavement. It eased off, but then flared up more after about three miles. I turned around at four miles to complete 8 miles instead of my planned 10. In addition to the knee pain, I really felt out-of-sorts. I can honestly say I felt better during last weeks 14 mile run.
Interestingly, I now seem to get some relief from knee pain by doing the ITB exercise on my roller. Maybe it's because I'm more used to it and can now hold it over painful spots for longer? Hopefully, this is a good sign.
It's a great sign Ten! Mind you, I have picked up some tenderness at the top of my shjins from doing the physio exercise where you press the big ball against the wall with leg up and bent whilst beinding and straightening the other leg.
Rollering is brilliant for this too!
My XC has just been cancelled after my jog to the PO with the muddy Lahars on!!
Not too dismayed.
Spendid run Oscarr, it sounds ex-hill-erating and I love the giant plunge pool at the end.
Did you enter and then plan the trip yourself, or did you go with an organised tour? When I did the Benidorm half I went with a group, which was very easy for me.
Great run Oscarr. Don't run the 10k too slow or there'll be no beer left If you get a PB tomorrow, we'll know why!
Glad I went out early for my run, the weather has been well manky since mid-morning.
Fabulous, Oscarr, a great finish, and staying at the event hotel is what I would do next year, it sounds very well organised.
Ah what a contrast with the windy, but thankfully not wet, 10K I just did, taking 1:21 in the sweeper role, not easy to do actually.
I managed to lose £10 on the way round from my pocket, and had a major leak into the Camelbak, which is now in the washing machine [hope that's not a mistake].
Well done Oscarr! Now, enjoy the rest
Reiki - I sympathise with girls not finding adequate toilets during races, but there's no need to be so graphic about having a major leak into your camelback!
I've just added my training mileage to runbritain and found that I have just topped 1200 miles so far for the year. 1201 to be precise In spite of all my problems, this is set to be my biggest mileage year to date.
Ten that's great. I must add mine up, was going for 2012 in 2012 but have now gone metric on that score!
Yayayayayayay oscarr - sounds brilliant - I can't wait for next year now! Come on Reiki - ya know you want to! And oscarr - I'll just nag you for 69 miles until you agree hahahahahahahahahahahahaha.
I'm on 1341 so far and so I reckon that'll be just over 1400 by the end of next month. No idea how that will compare to preceding years as it was only this year I started using runbritain to capture that data.
No running for me this weekend - I have been pinching, slapping, flicking, hacking, cupping and skin rolling - none of which I've ever had done to me in a sports massage before but bizarrely I do actually see and feel the benefit! Now where did I put my whip....
My 10k was cancelled today due to "unsafe conditions" which is good since I'd gotten my dates mixed up anyway and was gonna be a DNS .
Oscarr - well done to come through that challenge unscathed. Sounds like an interesting little adventure at the end of the season - might be up for that next yr.
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