Slygo

I only want to attack my HM time and I've no idea where to start really.

Other than run faster......

Liverbird the thing that struck about your pb's is the drop from your 5km to your 10km time, that sort of suggests to me that you are maybe doing mostly short runs?

WTS you seem to be fairly solid from 5km to 10 mile then yours fall away a little too. Possibly another candidate for more longer runs.

Yeti, needing 6 mins off your HM and mara will happen, and if you get one I'm sure the other will follow. Try some HM pace runs, maybe start with  3 or 4 mile efforts and slowly build to your doing 7 or 8 at that pace.

CC2, you have improved dramatically and you have good people round you at Redhill, the only negative I see on yours is your marathon compared to your half, but was a good first effort and you will learn from the experience, maybe 3:20 is in range or even 3:15.

LIVERBIRD wrote (see)

I only want to attack my HM time and I've no idea where to start really.

Other than run faster......

I was doing short runs Andy, but recently I've been concentrating on LSRs. I'm rubbish at pacing - hence the slow marathon time. The splits are ridiculous. Last marathon was 2.16 half and 4.59 finish but I had major problems in the second half which forced me to slow and I was lucky to get round.

When this bloody SF heals I shall put some more disciplined long runs in!

I shall focus on the 10K then Andy - cheers!

Fancy a bimble through the Mersey tunnel then? It's a nice run!

LIVERBIRD wrote (see)

I shall focus on the 10K then Andy - cheers!

Fancy a bimble through the Mersey tunnel then? It's a nice run!

When ?

Can't see Garmin working too well on that one!

LIVERBIRD wrote (see)

I shall focus on the 10K then Andy - cheers!

Fancy a bimble through the Mersey tunnel then? It's a nice run!

When are you next likely to race either a 10km or half. Pick one of each preferably a 10km first then work towards them.

Basic 3 staples of your and to my mind everyones weekly training should be a longer run of slower than race pace, a less than race distance run of around or slightly slower than race pace, and some speedwork.

Example for a 56 min ( roughly 9min/mile)10km runner.

Long run:   8 miles at 9:30 pace.
Race Pace: 5 miles at 9:00-9:10 pace.
Speedwork: Interval session - 5 min warm up, 6 sets of 3 mins at 9:45, 2 mins at 8:30 then 5 min warm down. Gradually build the intervals until doing 10 sets.

I love it, you rebel Andy ! 

<<ring, ring>>  "RW here, we've been trying to get hold of you all day Mr Sly.  You have been selected to join our Virgin Super Socks team so we must ask for your total discretion in not posting anything til we say so - specially details of your legendary 'Night before a Marathon meal'.  In exchange we will send you a year's supply of free running socks which we will expect you to wear at every event and training session from now until race day.  We apologise for the design on the socks -  We would like to emphasise that this was not our error - we asked the suppliers to provide 'snowy white' socks and as you will see, they sent 'Snow White' socks. We hope this will not affect your running adversely.  Please post a photo of yourself wearing the socks by way of confirmation that you accept this offer of a place on our very special team. Thank you."

RLTW ...*giggles*  The thought had crossed my mind too

Andy - can see where you're coming from for the less than race distance @ race pace runs.

My week looks something like this:

Monday: Rest

Tuesday: Club road session, Hillwork, Time Trial, Intervals - all pretty much flat out (I work really hard here)

Wednesday: Shorter 6 mile easy run

Thursday: Clubtrack session, anything from 300s to 1 mile reps or pyramids. same as Tuesday pretty much flat out

Friday: rest

Saturday: 5k park run (race pace), or 2 to 3 miles with the dog.

Sunday: Long run (16 to 20 miles at the mo, but usually around 10 for half training)

I'm thinking that my club sessions and Saturdays are spot on.  I could prolly work on my mid week run to go a fair bit quicker, and probably longer on my Sunday run at a slower pace.

Vicki - can I ask which park run you do?  I think you're in/near Newcastle and I didn't think there was one there.  Of course, I could have totally made up both the fact that you're from Newcastle-ish area .  People have been on at me to do park run but until now I've been able to get away with claiming there isn't one near me.....

I'm indeed near Newcastle - actually in a very windy Bill Quay at the mo!

Sunderland parkrun has been going for 5 weeks now It's at Silksworth - on the Sunderland Harriers 5k route. 

It's deffo worth a go, I've done 2 so far (missed some because of work and illness), there's some canny banter and the routes not too bad - bit of a hill at the finish.

Andy - Many thanks for the suggestion, I had been thinking that I had to do more longer runs.

I've adapted and extended last years FLM plan from 18 weeks to 24 weeks and have included 3x20 miles, 3x18, 1x17, 3x15 and 4x13 runs. Hopefully that will help without being too much and knackering the old legs!!

andy sly wrote (see)

When are you next likely to race either a 10km or half. Pick one of each preferably a 10km first then work towards them.

Basic 3 staples of your and to my mind everyones weekly training should be a longer run of slower than race pace, a less than race distance run of around or slightly slower than race pace, and some speedwork.

Example for a 56 min ( roughly 9min/mile)10km runner.

Long run:   8 miles at 9:30 pace.
Race Pace: 5 miles at 9:00-9:10 pace.
Speedwork: Interval session - 5 min warm up, 6 sets of 3 mins at 9:45, 2 mins at 8:30 then 5 min warm down. Gradually build the intervals until doing 10 sets.

I reckon I could do those paces!  I like this thread already. No idea who most of the SS chosen few are! DO you think us regulars have offended RW sufficiently to never get a chance then?

And how on earth are we supposed to choose between Hash and Rio?

I'm confused that one (shortlisted) guy has come on there asking for votes with his FIRST post!

So he has NEVER ever posted!

RunLikeTheWind(www.justgiving.com/Get-Kids-Going) wrote (see)

I love it, you rebel Andy ! 

<<ring, ring>>  "RW here, we've been trying to get hold of you all day Mr Sly.  You have been selected to join our Virgin Super Socks team so we must ask for your total discretion in not posting anything til we say so - specially details of your legendary 'Night before a Marathon meal'.  In exchange we will send you a year's supply of free running socks which we will expect you to wear at every event and training session from now until race day.  We apologise for the design on the socks -  We would like to emphasise that this was not our error - we asked the suppliers to provide 'snowy white' socks and as you will see, they sent 'Snow White' socks. We hope this will not affect your running adversely.  Please post a photo of yourself wearing the socks by way of confirmation that you accept this offer of a place on our very special team. Thank you."

Vicki: Graceless Whippet wrote (see)

RLTW ...*giggles*  The thought had crossed my mind too

Andy - can see where you're coming from for the less than race distance @ race pace runs.

My week looks something like this:

Monday: Rest

Tuesday: Club road session, Hillwork, Time Trial, Intervals - all pretty much flat out (I work really hard here)

Wednesday: Shorter 6 mile easy run

Thursday: Clubtrack session, anything from 300s to 1 mile reps or pyramids. same as Tuesday pretty much flat out

Friday: rest

Saturday: 5k park run (race pace), or 2 to 3 miles with the dog.

Sunday: Long run (16 to 20 miles at the mo, but usually around 10 for half training)

I'm thinking that my club sessions and Saturdays are spot on.  I could prolly work on my mid week run to go a fair bit quicker, and probably longer on my Sunday run at a slower pace.

Not sure there is anything amiss there, as you are doing the easy day, hard day thing. Maybe your two club nights are both aimed more at shorter distances, and you could do a quickish 6 or 7 instead of the shorter stuff. Or even alternate by doing track one week and 7 quick miles the next ??