RW Forum SIx – 3.30 – 4.00

Evening all. Hope everyone has had a pleasant day.

Recovery run done this evening - 4.42 miles @ 10:46. I couldnt get much slower unless I walked !

Ricky - thanks.

At that point where training has gone well up to now but you never know what is round the corner. Do not want to get ahead of myself just yet as I have alot of miles to put in and make sure that they count. Important thing for me to focus on over the next month is consistent pacing on my LSR's and trying to guage what a comfortable MP actually is. Afterall it is not about just about speed but about achieveing a quality time.

Carter - I am in two minds about gels. I have tried them in the past and have not been convined that they have been of any help. This could have been that my running was crap anyway.

I am not yet sure what to do this time round.

Re: gels - did you read my post from yesterday?!!!

Another topic while I digest your post from yesterday on gels.

I have probably put in close to 400 miles in my current pair of trainers and so probably need to change them over the next few weeks.

I have a pair of Adidas Supernova trainers as I overpronate slightly.

I am going to get the current model of that same running shoe so as not to have any complications.

How best to introduce the new set of trainers - I am guessing during slow easy runs and over what period ?

Last time I changed trainers during marathon training I ended up with blisters.

I've had 4 rest days  ..... well on the mend & did an easy 5 miler on my new treddie this evening - got most of an episode of Top-Gear on i-player in during the session too which was a novelty!

Carter & Carl  ... I think the key with gels is to take them with water to help the gut absorb them. I have some High5 ones here which I am going to use on next LSR.... 1st one about 45mins in and then another two 30 mins apart which mean I an taking 3rd and final one at 1hr 45... run is a 17 miler so should be 2 hrs 30 approx .
I will also have a decent breakfast an hour before the run & discipline myself to taking a few mouthfuls of water every mile split.

Carl - I have never "run in" new trainers ..... in fact I changed from Asics kayanos to Mizuno Wave Inspires a month ago with no problem (much prefer the Mizuno's tbh!)

Everyone's different I guess & probably wise to stick to same make & model mid mara training.

I find good socks really help & use thorlos and 1000mile socks.

With shoes - I change mine every 400-500 miles. I just put on the new ones and that's it. I use my old ones for XC events. Best way though is to keep 2 pairs on the go and alternate them. I've never been organised enough to do is!

And yes - drink water with gels. They are basically a concentrated sport drink. 

3.35 miles @ 8:40 this morning. It felt nice and comfortable.

Spoons - if I throw in an extra little run like this does it matter at what pace I run it at ?

Not really. Just always remember 2 things:

1 - you have to systems - the aerobic system which to train you need to run slowly, and the anearobic system which to train you need to run quickly. The inbetween pace is where you can spend loads of time training and getting little benefit.

2 - always beware of which runs are your "key" workouts. You don't want to tire yourself out so your key workouts suffer. e.g. - when you really struggled on that long run, if it was because you were tired due to squeezing in some additional miles  in the week, then you would be better off focussing on the long run and either not doing the extra miles or doing them at a really slow and easy pace.

Carter - tbh honest they are the only ones I have tried but find the summer fruits flavour are reasonably palatable and agree with my gut/no adverse reactions so have just kinda stuck with what I know. For my longest 20 milers I wil prob take an additional 2 immediately before setting out.

Spoons - I am as unorganized as you - I also just run in shoes for 400- 500 miles and then replace them ... no alternating for me between 2 pairs as is probably the way to do it as you say. (means if you get a pair soaked theres no pressure to get em dried out for the next run)
Thats interesting re Aerobic / Anaerobic... so basically all my sessions should be either speedwork or LSRs - anything in between isn't of much benefit then?

White world here this morning - 3 - 4 inches of snow overnight and traffic chaos... looks like this new treadmill will come in useful!

I did my tempo run at lunch time down by the canal in Nottingham as the weather 'up norf' is rubbish. 1 mile warm up and 1 mile cool down with 4 miles @ 7:03. Here are the splits:

Mile 1 - 7:03

Mile 2 - 7:05

Mile 3 - 7:04

Mile 4 - 7:02

Spoons - you set me a tempo pace of 7:45. Silly question, but is it ok that my tempo runs are faster than the target you set me ??

Wind & rain here this evening so another treadmill session - 6 miles in total:-

1 mile warm up 9.00 pace
2 miles 7.40 pace
2 miles 8.00 pace followed by walk & water (these treadmills indoors don't half get the gravy flowing!)
0.25mile @ 6.40 pace  
0 .75mile cool down 9.30 pace

This was to be my tempo session but I found it tough going on the treadmill - planned to do middle 4 miles @ 7.40 pace but had to back off to 8.00 pace halfway through... I noticed the heartrate steadily creeping up to 165bpm (normally around 162bpm on a tempo) - maybe the heat of running indoors?