VLM 2012 first timers???

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20/06/2012 at 14:44

Hey Susie, I think alot of the speed work is based on your 5k and 10k running pace. Do you know what yours is ? How far are you running for your tempo runs ?

Recently I did some intervals of 1 mile warm up, 1/2 mile at 5k pace, 1/4 recovery x 3, cool down.

I am training for a half marathon in September, I hope to run it at at 9/ 9,30 min mile pace. The training plan I've been looking at does suggest running some 10 mile runs at race pace to see how it goes. And also run 13 miles, with at least half of that at race pace. Your half marathon pace should be faster than your marathon pace. I'm guessing you'll want to run about 9.45min miles if you want to beat your 2.09 pb. So I guess maybe run 10.30min miles for part of your long runs.

I hope all that made sense !

20/06/2012 at 14:52

Susie I have down loaded both plans for the half which is what i did for the marathon and sort of did a bit of both, used them as a guide prob run 4 times a week as I did for the marathon.  Hoping to do under 2 hours for the half , Bristol in September, Cardiff 2 weeks later in October eeeeeeeeeeeeeeek !!

Edited: 20/06/2012 at 14:53
20/06/2012 at 15:59
Hi Rebecca
My best 5k pace on a good day would prob be 27.30, 10k about 58....although on a bad day slower!
Yes I reckon 9.45 target - if things go well may try for 9.30 but don't want to set myself up to fail! I tend to go for 2 or 3 miles flat out from the start for tempo at 9min mile pace for 2 and 9 min 20 for 3, know I should prob do the warm up, cool down, interval stuff - prob more effective but sometimes I just feel like a proper hard run!
Pip, sub 2 hours would be awesome - I really want to do that one day - maybe next year - think would have to work really hard and prob lose a few kilos too if I'm honest
20/06/2012 at 17:47

I think that sounds about right then Susie, although I would add a mile warm up just because it helps avoid injury - something I know all too much about !!!



20/06/2012 at 17:47

Pip, you are pretty speedy aren't you, I think you should have no problems getting a sub:2 hour half

20/06/2012 at 18:33
Rebecca, which training plan were you looking at? Doing part of the long run at race pace, maybe the last third to a half sounds a bit more interesting?
Are your injuries sorted now?
Honestly seems ages since London now doesn't it!
Pip, two halfs so close together - wow! That's tough! How you going to play that? Are you properly racing both or targeting one of them for your sub 2 hours?
20/06/2012 at 20:48

Susie, there is a half marathon training plan in this month's Women's running. It looks quite good.

My knees are o.k ish, I have a niggly feeling in them so I'm going to sit out for at least 2 weeks, booked in to see the phsyio aswell just to give me the all clear. I'd rather get it sorted now than have to go out mid training - again !!!

Yes I think it is important to get used to running at least half of the distance at race pace, otherwise it must be quite hard to suddenly do the whole 13.1 miles at race pace on the day !

20/06/2012 at 21:00
I remember you had a lot of bother with them! Wasn't it tendonitis? Anyway hope the physio can help!
Thanks I'll have a look at the women's running plan!
20/06/2012 at 21:13

Susie hmmmm  Iknow probably not the cleverest thing to do, two half marathons so close, but ummm sort of found myself entering both one evening,  Think I will just see how I get on and how I feel on the day or more importantly how my knees are feeling.   Took Kiwi's advice who didn't think I was completely mad.... but probably won't be breaking any records !!!

21/06/2012 at 16:46
Afternoon all! I hate it when I don't get notification that people have posted on here -I've missed the news! Some great (speedy!) running going on, and kaffeeg!!! So pleased you're fixed!

Pip hope you feel better very soon, and hope the pony's behaving itself.
Susie - if you look for a website called something like mcmillan, he gives you details of what paces each of your different runs should be.

Think I've got a 10k race next week - seems short now!
21/06/2012 at 17:27

I didn't get the notifications either!

Lots of interesting chat about pace and plans ... Must have a look into those.  I need some help with my speed!  I dream of a sub-2 hour half... but think need to be quite a bit lighter to do that!  Am going to aim for sub-2h10m for October.

21/06/2012 at 19:02

Ah ha - here's the link to McMillan's Pace calculator My aim this year is to improve my HM time - its much slower than my 5K & 10K times (my 10k PB is 58:35, admittedly on a FLAT, smooth, motor racing circuit, and my HM PB is 2:29:44)  Quite some room for improvement!! I'd love to manage 2:20 this year - but we'll see 10k next week isn't on a smooth, flat motor racing circuit, but would still be good to get neat to 60 minutes again.

Susie - someone who has been helping me along has suggested before now running a long run, with half the distance near race pace but with a warm up and cool down. So run the first quarter nice and easy, middle half near race pace, then last quarter good and slow as a cool down. Not too close to race day, and not too often!

21/06/2012 at 20:03
Hi B&T - thing is when I put details in McMillan long run pace is between 10.54 and 11.54 ......sooooooooo slow! Would be bored to death and I just can't see how running that slow would prepare me for a 2hour 5 min half!!
Hi Aber - very similar goals to me! I also think I need to lose a bit weight to speed up significantly!
Like the idea of putting race pace in the middle of a long run!
12 weeks on Sunday til my half so have to decide on my plan pretty quick!!
B&T - our 10k times are very similar - reckon you should defo get sub 2 hrs 20
22/06/2012 at 13:21

Ohhhh B&T me likey my calculated times - now if only I could do that in real life ! According to that I should be running a 2 hour 1/3 marathon and a 4hour 14min marathon .



22/06/2012 at 17:47

Rebecca - so like me you need to work on stamina over longer distances!!!

Susiebuzz - was thinking about your post as I ran today (10 muddy miles, and I ran them very slowly, and loved it) The really slow running is great for your heart. Have you ever trained by heart rate? If you can run and keep your HR below 70% of its working rate then apparently you're really training it well, and you will run faster as a result. The long, slow runs are to build stamina and endurance without causing over tiredness and injury. Longer tempo runs ae good for practicing longer speedy races. Would you like me to type up the 2 week schedule I was given? Tell me to shut up if I've waffled enough, but I've been trying my best to follow it, and September will tell if its worked or not! Fell off the schedule 'wagon' this week, with runs too long / too fast (but not at the same time!) but they felt good (and you know how I like sitting on the naughty step!)

22/06/2012 at 18:01
Hi B&T,
That would be great, thanks! Bought the women's running one to look at today too!
Prob just need to choose one and get on with it!!!
22/06/2012 at 21:08

Hmm what is a 1/3 marathon, I did mean 1/2 !!

Yes I do think I need to work on my stamina over distance. It's quite frustrating because before I went off injured in January I was running 10 miles at 9min miles quite comfortably. I know by my 10k pace last year that I'm still slightly slower. Oh well I guess it will come back eventually - I'll just sit and twindle my thumbs and wait.

I think it's fine to mix up the schedules and deviate from them a bit, as long as your doing the basic long runs, and speed work.

Well I am glad we can talk half marathon stuff together !!

22/06/2012 at 23:12
Rebecca - I quite like the sound of a 1/3 marathon!
Susie - I'll type it up when I'm at the computer, and not on my iPod when it's wine o'clock!
23/06/2012 at 14:45
Hello everyone. All serious running talk!

Rebecca - hope you get back up to speed. Sure it will come!

B&t- thanks! <img src='/forum/smilies/smile_smiley.gif' />

I did my second run today! 4 miles! Whoooop! Hip as fine. I forgot all about it and when I remember I then suddenly 'felt' it, so think it is def psychological rather than anything else. Yay! Will do 5 miles next week and see how that goes. Might book my place for bristol half! Yay!
Edited: 23/06/2012 at 14:46
23/06/2012 at 14:52

Kafffffffffffeeeeeeeeeeeeeeeeeg brilliant news.  I have had a week off due to my snuffles but ready to go tomorrow   you had better enter Bristol !!!  I have the same problem if I think about achey knees I get achey Knees .....

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