yeah, we all need to just settle for 3 or 4 runs a week, one long one (by now that should be 12-15 miles, up to 18 in February) one as an effort (hills or speedwork) and one or two steady/tempo runs of 6 to 8 miles.
On that sort of base, a marathon should be reasonable at 10 minute pace, giving a "comfortable" 4:30.
Our lanes are all clear now and there was even a gritter through the village last night. I think it's because the school bus collects children from there and there has been much criticism of the schools that closed.
6 hilly miles @ marathon pace (averaged 'cos there's no way I can maintain marathon pace on those inclines) for me earlier without too many problems, thank goodness. I did notice that I was doing a very good impression of a 'death rattle' going up the steepest hill!
I agree with Jim about the sessions except I don't think the tempo run should be more than 5 or 6 miles. Another useful run to include is a longer 'marathon paced' run midweek if possible. It just helps give you the confidence that you can maintain your marathon pace and allows you to practice your chosen speed. I also think you need at least 4 runs a week unless you are prepared to do a huge amount of cross-training. IMHO of course
my tempo runs tend to be 2 miles steady, 5 miles fairly fast, then steady home or stop; otherwise as Redhead says, tempo runs should be under 10k really, and beyond that far, just keep it as a marathon or half marathon paced run
xtraining for me today, lots of deadlifts, lunges and some core work.
Sun out today, so all the snow is now slush...but I have a horrible feeling its going to freeze tonight. How are conditions with rest of you? improving?
4 runs a week at this stage of marathon training (i.e. 3 months to go) would be something like:
15, 6, 8, 5 (the 6 or the five could be hills or speedwork, with 2-4 miles of hard stuff!)
(sorry, that was a great long post with loads of useful nformation but I must have deleted it all as I clicked Send! oh well, you'll learn more later!!
Bigeater, it's best not to compare your training with other people's schedules, just follow your own and try not to worry too much what others are doing - we all have our own agendas and schedules do vary quite a bit.
For example, I run 5 days a week and my base mileage is 30 miles a week even when I'm not marathon training so my training will be very different from yours. This is 'cos I often to multiple marathons and so need good endurance as I'm not usually concerned with my speed.
There is nothing wrong with the details you posted if 3 runs a week work for you. You just have to ensure that each run has a purpose and is focussed - ie not so-called 'junk miles'. The important thing is consistency so that it if you choose to run 3 times a week then that is what you run each and every week - not 2 runs one week and then 3 the next. You're doing fine so far so please try not to worry
Today I could breathe again as it's much warmer. Just did some Kenyan hills for 3 miles. Tomorrow will be 15 miles, most likely in the rain.
Happy running everyone
10 mile rain dance tomorrow, hopeflly in a PB time, though that means going sub 84 minutes!
bigeater, if you're walking 9 miles a day (as my postie mates do) then 3 runs a week would be fine and you can not worry so much!
stairs are a great leg workout bigeater! I remember reading somewhere of some races that involve running to the top of tall buildings...
14 miles for me today, running with a friend who is training for an ultra. I can't get my head around running for that length of time!
Glad the breathing is better Redhead. what are kenyan hills? excuse my ignorance.
15 hilly miles for me this morning and only one darth vader moment at mile 13 which was especially steep
Bigeater, well being a postie you'll definitely be OK with 3 runs a week as the walking will really help to stretch out your legs
Jenf, ultras are just fab and give you a real boost! Kenyan Hills are so-named 'cos the Kenyan runners use them in training. You run at a steady pace up a gradient of 5% or thereabouts for a given length of time (usually 30 - 90 seconds) then turn at the top and jog down at the same pace (ie unlike hill reps where you jog back down) then turn and repeat without any recovery. You can do them in sets of 10, 2 or 3 times (I only ever manage to do them once!!!). They hurt, but in a good way
about 1:25:10 for the 10 mile race today, but I left my garmin watch at home and have no record of it. Bugger! Apparantly you can now add runs to Garmin Connect manually, so I'll see. It didn't affect my time too much as it was windy and hilly anyway (but wind behind us and downhill for 2nd half!) but rather annoying not knowing mile splits and whether or when to push harder. Apparantly I did 44:38 for the first 5 miles (about a minute slower than last year) and so 40:32 for 2nd half (almost the same as last year), total time approx 65 seconds slower on their clock.
Thanks Red, Think I may do some kenyan hills this week... not convinced about ultras yet though!
Bigeater, well done braving the elements, I find strong wind worst to run in, I really struggle.
Nice running Jim.
Jim, nice running! Not like you to leave your man gadget behind
Core and cross training for me today. It's a lovely bright morning but rain is forecast for later.
Bigeater, I wished I'd worn my shorts yesterday as I was too hot. Thankfully the strong wind cooled me down but I didn't get hailed upon.
Jen, once the ultra seed has been planted in your brain you won't be able to resist. I found them a great aid to my fund-raising as I don't think anyone, except me, really believed that I'd run 50 miles (actually 52.4) to celebrate my 50th birthday. I'd love to do the South Downs Way or one in the Scottish highlands but my husband would be worried sick about me running through the night as I'm rather clumsy
Happy Monday everyone
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