Sub 5 hours

Slow, steady but determined.

361 to 380 of 60,643 messages
10/11/2004 at 22:22
hippo and when is the next ultra? no other races planned? not even a half or a 10k or are they too short for you:))))
10/11/2004 at 22:31

dont know what ill do inbetween

i ike halves
11/11/2004 at 08:23
I like halves as well.
11/11/2004 at 08:25
I have 3 10k's in 2 months :-) (possibly 4)
11/11/2004 at 10:03
Pix - I'm a bit concerned at the advice from your coach. You will not do a sub 5 (or anywhere near it) if you don't work on your endurance. Base and endurance phase first, work on speed comes later. It sounds like they just want you to run in the club events.

(sorry, if it sounds like I'm interfering)
11/11/2004 at 10:31
So you can run 20 miles comfortably at the moment?
11/11/2004 at 10:50
I can't run 20 miles comfortably at the moment either, I could run/walk it but not sure about the continuous steady running for 20 miles. I think you need to build up to it gradually and you can work on both speed and endurance. If you have a good endurance base then speedwork will be less stressful on the body.

Did 4 miles this morning and was slow but steady and tried a new route.
11/11/2004 at 11:09
I agree Jane, though I'm sure you could do 20 miles if you were going slower than marathon pace. (not that long since LNM)

sorry Pix - I'll shut up now, I think we do not agree on the meaning of endurance!
I wish you luck with your training plan.
11/11/2004 at 11:09
One speedy session a week won't hurt.

It is very easy to 'cruise' one's training runs. Thats why I use my HR monitor, not just to tell me I'm working too hard but also when I'm not working hard enough :-)

Rest day for me as my sinus's are playing up. Still on for a 22 mile week tho. I hope to build to 30 soon.
11/11/2004 at 12:03
I agree with shades on this one
i can run 18 miles now
It aint comfortable
Not yet
11/11/2004 at 13:03
The very idea of having "run 18 miles" and "comfortable" in the same sentence - ahhh I can but dream!!
11/11/2004 at 13:05
Off now to have my first run since Dublin - didn't run in Paris as I was sure that I would get killed by passing traffic.

Two weeks of indolence - very naughty
11/11/2004 at 14:53
Hi Do Do - how are you? Hope you had a lovely time, I wondered where you were.

The word 'comfortable' I use loosely! but perhaps 1 to 2 mins slower than your marathon pace (that's MP now, not hoped for)
11/11/2004 at 15:13
Shades I am sure you are right, I guess if you want to run in lots of short and faster races then shorter and faster training sessions are what are needed but if your main goal is to comfortably complete a marathon then building up endurance needs to be the core of your training week. If you can do both longer runs and speedwork then thats okay but if you are struggling to do both then a decision needs to be made about what is more important to your own self.

11/11/2004 at 15:22
11/11/2004 at 15:35
EP I am still waiting to hear if I got into London. I will do Lochaber if I don't, so that will be 163 days to then.

debbo    pirate
11/11/2004 at 16:10
Pix, sorry, but I agree with Shades on this one too. It is a hard decision to make though isn't it, because doing the speed stuff makes you feel like you are really working and means you can do a bit better in the shorter races. It is so important though to be able to do the endurance. I could comfortably run 20 miles tomorrow at 11.30-12 minute mile pace, but I can't get my 10k time back down to where it used to be. I have sacrificed the speed for the endurance and I'm sure it's worth it in the long run.

Jane - I'm sure you could run 20 miles tomorrow too (apart from being tired from Sunday!).
M...eldy    pirate
11/11/2004 at 16:15
4 miles this afternoon and the comeback trail!!
If I dont get into London .. my marathon of choice is going to be Halstead, in fact I may enter today in celebration of the fact that the Dr said my leg does not have to be amputated from the neck down :-)
11/11/2004 at 16:41
Good news Imelda, celebrate with a marathon entry!

11/11/2004 at 16:48
I remember seeing on one of the Mike Gratton training threads - MG said you have to become a slow runner before you will ever become a fast runner. What he meant was that you build a base of long slow miles then you work on the speed.
I'm sure I saw somebody quote Lydiard (I think) that all his 1500/3000m runners would be expected to be able to run a marathon off their normal training.

I coach all my girls at a slow aerobic pace with occasional hill reps/fartlek/tempo intervals (but never more than 10 minutes of any session is speedwork)and never so hard that they feel tired the next day. They are all doing great PB's, just had one knock 8 mins off her half marathon time.
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