Chubby Bloke - my problem is I'm a bit impatient but will try my best not too worry too much about the time for the first race!!
Big Bad Bob - as an example of training times I did a session tonight on the treadmill (at 1% gradient) of 18 mins at 11kph (I would say that speed feels like about 75-80% effort) and then 7 mins at 12kph (which feels more like 85-90% effort) - so something like 4.7km in 25 mins as what I would loosely term a progression run.
In terms of adding distance, the Higdon plan I've looked at recommends the longest run pre-race will be 8.8k. Instinctively I would have thought that what you say about doing at least one run longer than 10k would make sense though.
literatin, it's Croydon. Yours looks a bit bluer.
Oh, is yours black rather than blue? That would be more stylish (I hate my club vest).
Looking at that table I either need to get faster or older!!! 30 months to 40- if I can maintain my current level should see me up a % or so
DT19 or have a sex change!
mildly more drastic, yet instantly rewarding in the WAVA stakes! Let me discuss with the wife!
Lots going on now! Hi PhilB, sorry about the crash, hope it sorts itself soon
Delamere Parkrun this morning, a comfortably hard 22:20, a parkrun pb and more signs that things are moving in the right direction.
Updated table, feel WAVA should take Alehouses illness and achilles op into account though, I feel a fraud not being at the bottom!
MIDDLE GROUND WAVA LEAGUE (March - June 2013)
Calculator here: http://www.howardgrubb.co.uk/athletics/wmalookup06.html
82.02% PhilPub (Marathon, 2:35:54, April)
80.98% Velloo (5k 18:53 May)
79.47% Simon (800, 2:08.8, May) 77.35% Wardi (5K 19:52 March) 73.23% MrV (5K, 17:37, June) 70.16% Dr.Dan (5K, 20:22, April)
69.22% DT19 (HM, 1.27.07, March) 67.16%, BBB (5 mile, 34:07, May)62.34% CB (5K 21:25)57.16% Alehouse (5K 27:49 March)
CB: I need 25:30 exactly to overtake you! Nowehere near that, I suspect. However, do seem to be heading in the right direction: managed a slow 40 mins on Thursday and another one today, both off road. No doubt there will be a few hiccups on the way, but generally pleased: there were times when I thought I would never be able to run again, so anything is a bonus, really. No speed as yet, but am being patient: am glad in a way that the charger on my Garmin has packed up!
Must read back, especially re Phil. Have been ridiculously busy for someone who has retired: have been asked to work almost every day until the end of this term, plus have been doing 4 or 5 hours of marking a day! Keeps me off the streets, out of the alehouse, and helps pay for a few bricks of the extension that I am having built.
79.47% Simon (800, 2:08.8, May)
77.35% Wardi (5K 19:52 March)
73.23% MrV (5K, 17:37, June)
70.16% Dr.Dan (5K, 20:22, April)
69.22% DT19 (HM, 1.27.07, March)
68.76% WJH (5M 30:55, May)
67.16%, BBB (5 mile, 34:07, May)
62.34% CB (5K 21:25)
57.16% Alehouse (5K 27:49 March)
Hi everyone, just updated the table for the first time.
Phil, that sounds like a nasty crash. Hope you are now on the way too being fully recovered! As for a quieter few months, I think you earned that just a little bit with your dedication towards a great performance at London!
More good progress from you CB! Good to see!
Great session Bob! You've certainly progressed a lot recently! More PBs ahead I'm sure!
Hi Andrew - you will progress a lot from those times with a bit of structured training!
Cardiff Parkrun today which wasn't good at all..being that its a fast course and I'm back visiting family I thought I'd give a crack of bettering my PB for this Parkrun which is 19 minutes flat. However, it was meltdown after the first mile with splits coming out at 6:01, 6:27 and 6:35...last 100 metres was in 6:30 pace and not even the sub 20 pacer who stormed past with 4 or 5 others could spur me on! Not even when he barked at me to not look at my watch!!!!!! Final time was about 19:42. Although it was fairly windy, I would not use this as an excuse! However, I have had a minor head cold whione oneone one more noticeable during the week and once finished, I felt like I'd been hit by a hammer! Ran into Cardiff city centre at a struggle in over 11m/m pace and have felt totally drained since! Either I need a break, this head cols has impacted on me more than I thought or I'm not doing something right in training....it's may be a combination of all 3! Hopefully it was just one of those days which hasn't happened in a while!
Brothers mate also beat me today despite clocking 22/23 minutes 2/3 months back....whilst my brother has just come back from 17 miles at low 7 m/m pace! In saying that, I'm looking forward to seeing if he can stay motivated to get a good 10k and half time in the autumn! As for me, think ill be resting unless I feel dramatically better by tomorrow!
Also....good to see the mileage back to good levels YD!...may just take that step of running without the Garmin too Alehouse, think I need to have a few enjoyable runs without it rather than keeping an eye on the pace all the time.
Edit: sorry for the typos this iPad wants to change every other word!
Was supposed to be playing cricket today but it was postponed after an absolute deluge. So later on, once the sun had come out, went for a gentle 5k run instead.
Tried to keep to my 'easy' pace (according to RP calculator this is about 9.7kph) but found it very difficult to run that slowly and ended up doing it in about 27.30 minutes (not exact as I haven't yet invested in a running watch! Shows how new to it I am!). So about 11kph. Didn't feel at all tired really by the end of it and felt I could have carried on quite a bit further at that pace, so I'm taking that as a positive sign!
Any tips on how to drag you pace down to such a slow pace on your easy runs?
AD: hi! You need to be running at conversation pace...if necessary talk to yourself! Slow is the new quick: in other words build a solid base before anything quicker. Someone else has probably said this already: still haven't read back!
literatin, our stripes are very very very very very very dark blue.
Congrats on the parkrun PB, CB.
WJH, I had a bad cold a few weeks ago and still haven't recovered fully - my HR is about 15bpm higher than it should be on easy runs, so try not to read too much into your parkrun today. Having said that, I'm sulking thanks to a disappointing 800 today. 2:10.4 (compared to 2:08.8 a month ago) despite being matched against similar ability in the race. I'm hoping it's due to the after effects of the cold - or this injury. If things don't pick up in a week or so I'm going to write this season off completely.
Andrew D, start by jogging on the spot, then start moving forward gradually and you can run at any speed (this is also a good trick for anybody who fancies shifting to forefoot running). I think most newcomers don't appreciate that easy runs should be easy.
CB-Well done on the pb.
Wjh, you are where I was last week. I did park run feeling a bit groggy, struggled all the way around and 6 hours later I was streaming and only just coming out of it now.
Andrew D- We all start out saying we cannot run slow. I thought it was best to smash every single run. I was routinely going out running 10-12 miles at around 7 m/m pace which for me would be marathon pace. If I got home and had struggled and ended up 7.20 pace I would beat myself up.
I have slowed myself down gradually by about 20 secs a week. Tonight I did 12 miles and came in at 8.25 pace. I probably still have another 15 secs to drop off that for my long slow run. I actually far more enjoy my runs now and have started paying attention to style a bit more as well spending parts when I concentrate on trying to run more on my forefoot etc.
Also, I was useless all weekend in the family stakes as I would slaughter myself often fri, sat and sunday with hard runs. I have not tested my improvement yet, its only been six weeks, but worst case scenario is I have stayed at the same level but done so with far less graft!!
oh, and finally saw physio Friday. He was not too concerned by my calf issue given it disappears as I run. He was of the view (I cant remember the exact term he referred to it) it was a residual trigger point from something so was not getting full blood flow which is why it eased as I progressed my run. He tested my feet as well and told me I should be running in over pronating trainers. Got my gt2170's out tonight which have afew miles left in them and must say I do feel better in the lower legs for it.
Debating whether to get another pair of those or try a different brand of same support shoes. Any got any recommendations? I have always been asics since I started running.
DT19: initially I would try a pair of Asics DS Trainers. These are basically a lighter version of the 2100 series and designed for mild over-pronators. I found the switch from 21 series fairly straightforward. The current model is number 18 so you should be able to pick up some 17s or 16s with a bit of luck, depending on your size. I got a couple of pairs from Start Fitness recently at almost half price. Obviously there are other lighter weight shoes that will do a similar job: I think Duck was suggesting the Saucony Kinvara. Hopefully he will post to confirm! Also, I am a great believer in having several pairs of shoes on the go. My problem with shoes is never the soles, but the uppers: I cut off the heel tab because of my Achilles issues, which in turn causes issues with the padding.
Cheers guys, indeed it's exactly how you describe DT, streaming now yet a head cold which was only half on my conscience for most of the week. Today's Parkrun seems to have been the catalyst to knock me right out! Good news with the physio there.
Hopefully things will pick up Simon and you will get the times you want before the season is out. We're you aiming for an 80% WAVA today?
Talking age graded performance, it's just as well this particular athlete doesn't post here or on any Forums going from one of his interviews I read! Sorry if this has been posted up before but for those who have never heard of him or seen this WAVA before...simply astounding!
Thanks alehouse, I know a few made suggestions before but couldn't find them.
WJH-Theres hope for all of us there, he started running the age I am now and at 37 was 4 mins slower than me!!! His schedule , other than the pace of the quality sessions, given his level doesn't look too tough.
Thanks for the advice - I guess it is just a matter of practice. I felt like I was barely running faster than a walk at times today!!
I suppose I am struggling to reconcile the concepts that prior to a race your training comprises, essentially, 2 types of session
1) run the distance of the race (or probably more) on your long runs, but only at a really slow pace compared to the speed you hope to do in the race; or
2) run at the pace you hope to achieve in the race, but only over a shorter distance (tempo, intervals)
and then when it comes to race day you can combine the two and run the quicker pace over the longer distance, without ever having actually practiced it in training!
I know it is the correct way to train, as evidenced by all of you good people you train like that and run times which I could only ever dream of running, but it does seem counter-intuitive to me at the moment!
I guess I won't fully 'believe' the theory until I do it in practice in a race!
Andrew - a lot of people think that they should go out and run hard in every session. It always amazes the middle group at my club that I go out with the slower runners week in week out and yet hammer them all in races. "Lots of miles, some of them fast." is essentially the mantra of this thread. Don't worry about the pace of your slow runs, as long as you can talk comfortably. As a slower runner there's less of a gap between your easy pace and race paces, which McMillan doesn't allow for.
Simon - don't write the season off yes. Colds can hit you more than you think.
Alehouse - 40 mins is great considering where you have been. Your commitment to recovery is something a lot of younger runners could learn from!
Little Miss CB had us up at 5:30 this morning. I'm taking her for Chocolate pancakes in the park while Mrs CB is at work, then aiming for 12 miles later.
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