I have a suspected hernia. Any advice on training with one would be much appreciated, especially from those who have had one (male or female I am not fussy!!). Currently @25-30 miles for a 10k in about 2 1/2 weeks time and a half in about 2 months from now.
And yes I am going to the doc on Monday to get it checked out (my brother maybe a pharmacologist grad but I just don't trust him!!). I want to get as much advice and opinion from those who have actually experienced it. Many thanks in advance.
I agree on current fitness being king but don't agree on some of the methodology.
Personally I wouldn't use an in-training time trial as an absolute time on which to base your paces as they rarely reflect your current race fitness (which is my preferred method and which will be quicker).
Also, I'm happy using a 5k time to project other training paces because the point of doing this isn't to come up with a series of race practice workouts or target paces the objective is to establish a series of training zones - this is an important distinction. I'm not 100% clear whether Andrew and I are in disagreement because his penultimate paragraph seems unclear as to the its use as race predictor or training pace predictor.
As a side note if you are in the region of 40 minutes for 10k and doing decent / challenging mileage I think the McMillan easy pace is too fast for a truly easy run.
I think we sort of agree on some things and disagree on others!! I think I may have made it a bit confusing because I didn't fully tease out what I meant Race Predictor v Pace Predictor.
The Race Predictor in my mind is inputting say 5k...and telling you what you could possibly do a half-marathon in. To me this serves little purpose. It doesn't tell you your possible training zones or workouts needed to achieve this. It is jumping from A (current race time) to C (Possible race time) without including B (the training zone times!!).
The Pace Predictor, and I don't know of many other than MacMillans, inputs a current race time (A) and comes up with training paces accordingly (B). It has a function for doing the (A) to (C) , but as I said, and McMillan concurs, that is not the purpose of the calculator. It doesn't tell you what to do with those training zones once produced, which is why I believe people need to understand more of the science behind what they are doing on each workout and how to tailor these to your race distance e.g More tempo runs for the half and more steady state and longer runs for a full for example. To clarify therefore....I HATE RACE PREDICTORS and only use PACE/TRAINING PREDICTORS.
On the point of current fitness, I do agree that there is indeed a Lag affect with training and that maybe I adjust too often. For me I want a psychological reassurance of where my fitness is at more often than many probably. So if I don't have a race I will go and do one over my local course that is used as one. I just know it boosts my confidence. But in the strictest sense this is a time trial not a race.
I therefore place less emphasis on it needing to be a race in assessing current fitness. Obviously, I acknowledge that are some other variables to consider on the day itself that may distort this. I just see the distance as the distance. I am therefore curious as to how you assess current fitness during a training cycle and how often you do this? Do you readjust everytime you race...because for some this would be more often than my 10-14 days!!? I wouldn't want to leave it longer than a month or two because this could lead me not to be pushing myself hard enough because I am still operating in training zones that are too easy.
....CONTINUED....The 2nd example is how to use the calculator correctly. Now I am sure I could run the times for the 1st one but I would not be using the right energy systems to achieve them and therefore defeating the point of training. Progression and let the adaptations occur.
On this point I would also add that you need to input times that are more relevant to the distance and energy systems you will need to be using. For example, it is generally recognised that a 10k has most relevance to your half marathon time because of this. I hate (sorry Lost Arrow!!) people inputting 5k times for half-marathon/marathons because they are completely different energy systems you are using and you are really stretching the accuracy of the calculators because of this.In the end you don't really need a Race Predictor if you have done the training and know what you are capable of.
Moral of the story. Pace Predictor not Race Predictor.
Clearly, a question, please? This may be showing my ignorance, but do I base the HM pace on my target time for the HM, or the current pace calculator estimate based on a recent race time?
Ratzer is 100% correct. I would also advise a training run/race every 10-14 days whereby you test yourself (I currently use a 3.25 mile course and a 6.04 mile course). This is to make sure you are adjusting your training paces accordingly. It's ok to have a time in mind but don't work backwards having inputted that time. It is a time you are training towards.
Just to give you a working example of the point I am trying to illustrate. I have a slightly ambitious, but not overly ambitious, target of 1hr 35 min in circa 3 months time. If I input this into McMillan this is what I get.
Endurance Workouts Pace/Mile Pace/K Recovery Jogs 9:14 to 9:44 5:44 to 6:03 Long Runs 8:14 to 9:14 5:07 to 5:44 Easy Runs 8:14 to 8:44 5:07 to 5:26 Stamina Workouts Pace/Mile Pace/K Steady-State Runs 7:20 to 7:33 4:33 to 4:41 Tempo Runs 7:02 to 7:20 4:22 to 4:33 Tempo Intervals 6:56 to 7:10 4:18 to 4:27
However, if I input a current time done yesterday on my circa 6.04 mile tester course (43 mins 55sec), this is what I get.
Endurance Workouts Pace/Mile Pace/K Recovery Jogs 9:37 to 10:07 5:58 to 6:17 Long Runs 8:37 to 9:37 5:21 to 5:58 Easy Runs 8:37 to 9:07 5:21 to 5:40 Stamina Workouts Pace/Mile Pace/K Steady-State Runs 7:41 to 7:55 4:47 to 4:55 Tempo Runs 7:22 to 7:41 4:35 to 4:47 Tempo Intervals 7:16 to 7:31 4:31 to 4:40
And 13.1M 1:40:41 (funnily enough more conservative than all the "Race Predictors")....CONTINUED BELOW...
Ah I see what you mean now. And we do disagree. No problem though - its always good to clarify why
For me 8 miles easy is rarely junk miles.
My definitition is - junk miles are miles run too fast for purpose. Usually between steady and MP (basically shagging yourself for improvements you would get by running more slowly).
Still not sure whether I have made myself clear!! The 8 miles is just an example, it could be any workout. I will try and clarify.
So say you have 5 sessions planned for the week. Long run, steady state, tempo,speed, and a recovery run.
Monday: 5 miles tempo
Tuesday: 6miles steady
Thursday: 5x1200m with 1 mile WU/CD
Friday: 4 miles Easy/Recovery
Sunday: 8 mile Long
Now say on Tuesday I don't like my legs. I can swap the 6 mile steady run with the 4 mile recovery run. In my definition therefore junk would mean adding additional workouts or workouts beyond that which is planned and which therefore serves no purpose, save having extra miles in the legs. Or tagging extra miles on to the end of a planned workout.