iower, wouldn't suggest a long run of 12M if your weekly mileage is ~25. Makes for quite an unbalanced week. What's your weekly schedule like right now?
Curly, I agree with changing it from now, i.e. no retrospective changing. The bottom line is you know the course is an accurate 5k even if PO10 denies it so you know your time is legitimate. I know that it's frustrating meaning you won't get a 5k time though.
Some good news and bad news. I have to cover for someone on Friday so won't get to run the final 3k of the season (I'm comfortably in second, third would have to run 8'xx to overtake me so no worries there). The good news is that I've managed to swap a day off, so I'll be able to run the first Petrofac League meet on Sunday 14th.
I've put myself down for the 100m and the 400m. There's a 1500 (no 800) which is 70 minutes before the 400, but I'd rather get a fresh 400 in and the 100 will just be for speed endurance training & honestly I'm curious to see what I can run for 100m (the 100 is 2 hours before).
Also tried the Adidas Boost today. It fits like an Adidas (i.e. narrow and pretty crap) but feels good on the sole. Not sure if it's boost technology is as good as they say it is yet but I'll give them a proper test-drive on Friday.
Some excellent running as ever from so many of you!
The parkrun thing does annoy me as it's the only 5k that I've done, but there's a proper Scottish Athletics Grand Prix 5k coming up soon so I should do that, if I don't get too intimidated by the fast women in their running knickers.
I was wondering if any of you could give me some advice? I'm entered into a marathon in Nov but I want to do some solid prep work so that the marathon training doesn't kill me. At the moment I'm running 30-40miles a week, I don't run longer than 15miles. The first and only time I ran a marathon was in 2010, suffered no injuries but I was a lot slower then and wasn't racing on a regular basis.
BBB - that's exactly it, "over-exuberant inner pup" hits the nail on the head!
Curly - Sorry! I did want the suspense to build for a couple of weeks and wasn't expecting anything that quick to be honest. I just got running with someone I know is regularly under 19:30 and clung on for as long as possible! I'd just like to make it official this week.
Duck - Wasn't too clear, no regular 12 milers for me just yet, I'll build up to that gradually while increasing other runs at the same time. Nothing too soon though, I'm thinking over the course of 6 or so weeks.
How much would you suggest as a %age of total mileage for the weekly long run? I'll be running local league races between 5 miles up to 10 miles, plus the odd parkrun/5k series races. I don't think I'll expect too much from the half marathons on the calendar hence planning long runs between 12 and 14 miles eventually. What ratio of easy miles to quality would be expected? I think I need to work on endurance more than speed so was planning quite a lot of easy miles.
vellooo - take my advice with a pinch of salt as I have had to pull out of my Marathon; but I would spend a bit of time building your long runs up to 20 miles before you start Marathon training proper as well as slowly increasing the length of a mid week run.Lets say for arguments sake that your typical long run is in the 12-15miles bracket. For the next few months make one long run per month longer still. Start with a slow 17, then increase the length each month but stop at 20 miles. I did this last year because I wanted to have a couple of 20s under my belt before I started Marathon training proper, it gave me confidence that I could do them and recover without blowing the next week. Same with the mid week medium long run, get this up to 12 - 13 miles mark and then when you want to increase this again during Marathon training proper it won't be such a big leap.
Another thing, I think following something like a P&D schedule might have been a better idea for me this year as a first timer. That way I could concentrate on looking after myself and not worrying about what session I am doing next. From what I have seen, they seem to be very well balanced schedules with all the right ingredients, you can always adjust as you go along if certain parts don't suit you. Some say they are light on the long run’s, with that I might be tempted to boost a couple of the long run’s, but all in all I think they look pretty good.
Thanks YD, building up to 20 sounds like a good plan and upping volume too. I'll take a look at the P&D schedules not seen them before. I know there's no guarantees regarding injury (a running clubmate who was going for a commonwealth qualifying time in the marathon and has a dedicated coach got really badly injured 2 weeks before the first attempt and couldn't run at all..)
Vellooo – this link shows the P&D 18 week 50 to 70 miles per week schedule. It gives you an idea what the schedules are like. They have 12 weeks, 18 weeks and 24 week schedules. Also they have different mileages, up to 55 miles and a 55 – 70, + others. FWIW assuming I was in decent shape leading up to starting a schedule I would go for a 12 week schedule, however some might prefer a longer build up and go for 18 weeks. 24 weeks is too long IMO.Theres nothing magical about them, like all decent Marathon training it's about running decent mileage. The main thing is most weeks should contain a good long run, a supportive medium long run and some kind of harder prolonged tempo effort, be that a MP run or threshold.
Cheers YD! Lots of useful info on there, ordered the book too.
Another decent night in the gym tonight. 11.22km or 6.97miles (aiming for 7 miles but got my sums wrong mid run ) in 51.09 + 10 mins on the xtrainer and some core work. Ran progressively starting at 11kph moving up to 14kph and staying there for 10 mins before going up to 15kph over the last 11 mins. Average pace of 7.20/mi, felt tough, turns out my fitness has done a swanny!
YD - Good effort. I find it difficult to compare PE directly with outdoors running because I think you somehow can't escape being more switched in to your running on the treddy, so there is that to it.
vellooo - I back up YD's advice on mara training, especially re: getting the build-up duration right. Stick to a rigid schedule for too long and it'll be mentally draining, but it needs to be long enough to get you proper marathon-shaped, so I think 18 weeks is about right. Study the plans and do some "pre-marathon training training" by way of getting into the right pattern of long runs, mid-week longer runs, and gearing intervals/tempo runs towards marathon-specific intensities (e.g. getting tempo runs longer, in preparation for longer "MP" efforts).
We did 5 x 1M this evening, with the same 30s recovery as recent sessions, but it felt harder than "threshold" - I blame others stubbornly sticking to pace in the face of windy conditions. Anyway, I think they were all 5:20 with a cheeky 5:19 on the end (but I was having timing issues, so I might be lying by a second either way.) Rest day tomorrow. Tapertapertaper...
Slight change of plan to the run tonight. After looking at the route again and seeing the sideways snow out the window I decided a steady pace as opposed to 10k pace would be more suitable.
Had a nice easy run to the club meet around a mile away from home. Around half a mile in to the main run I knew even the reduced pace wasn't going to happen on the off road route, so ran entirely on feel and tried to keep it what i'd imagine tempo pace would have felt like on the road. Wasn't too far off pace and hopefully the uneven ground has been a bit kinder to the legs and helped build strength a bit. As soon as I hit the road the pace came right down and the last mile was 7:05 which is steady state pace in accordance with my mcmillan training paces so fairly happy with the run. Tidy push to the finish for the last few 100m's nipping under 5m/m which was nice Legs feel fine afterwards too so should still be fairly fresh for parkrun saturday.
After this week i'll probably avoid parkruns and concentrate on training for my next couple of races next month.
"Sunny Intervals" forecast for tomorrow. See, even the weather sounds speedy!
Well done Bob, great result! I think it was definitely a day for it today. Nice and cool, small amount of breeze but nothing serious. Another 20 seconds off for me today, might have been more had I started the push to the finish sooner, down to 19:06 now (EDIT: 19:09 according to parkrun). Bit disappointed to miss sub-19 but pleased all the same, and it'll be official this time as I remembered my barcode, hooray! I'll keep 19 minutes a soft target for the near future
What am I supposed to base my training on now though? This performance? Or my recent 10k/10m race times that aren't in line with this at all anymore! I'm confused!
iower, dash - Thanks. Revised down to 21:24 in the end, but still delighted with that. Found myself isolated for the vast majority of well over the last half of the run which was a bit annoying - almost always seems to happen to me at parkrun - and makes it difficult to push as hard as I can when running with others.
Was also a bit late getting down there today, didn't get as long a warm up as I'd like and was still blowing a bit from the strides when we got going.
At 64.72%, it gets me tantalisingly close to the 65% WAVA mark, so maybe next week for that - although the mileage will be going back up this week as I look longer term again, so that might take a bit out of the legs come Saturday.
Much better splits today at 6:49, 6:54, 6:49 and then 5:30 pace in the push for the line over what the Garmin measured as the last 0.16 of a mile rather than 0.1.
Dash - 19:07 on 5k debut?! Aye caramba. Did you carry a strong level of fitness into your running from other sports, or had you just concentrated on other distances first? I'm sure you'll be smashing that down further now you're back at it and sounding strong anyway.
iower - Top stuff from you...you're flying at the moment - congrats! Am I right in thinking thats about 2:20 off your PB in a fortnight? (Albeit was previously a self confessed soft one.)
Agree with Dash too - use this for your training times, but if there's a big discrepancy between this and your 10k times, perhaps focus your training on endurance rather than speed for a couple of months?
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