MR V - running without the watch can definitely do you some good. But I must admit, there feels like there is nothing worse than a flat garmin battery. Disregard the bad race. Your real race is the GNR. For me, psychologically, it is hard to run fast when you know that the work for the target race is done. It sounds like that is the same as with you
Velloo - that does sound rather odd to happen on an easy run. Did you change anything about your shoes or routine recently?
WJH - well done! Your pacing strategy is the same as mine for 5k: run hard and pray for it to be over soon. And it really does take time to recover from hard efforts. Don't expect to be fast again for a week or so in my experience.
This week I did 30.5 miles at 8:29min/mile and 162 bpm average. Would have been a bit slower with a lower HR, but went on a run with a friend which got a little competitive.
Next week I will be adding strides and running 33 miles in the 150bpm range. Everything still comfortable and it is tempting me to increase mileage faster than 10% per week, but resisting that temptation so far. I was going to add strides this week, however my calfs were a little right at the start so skipped them. In hindsight I probably should have started them this week like TR said.
Do people here include strides in their weekly mileage totals or is that 'cheating'?
Thirsk - Just the one!? I would have thought you would be racing park runs a lot if you were focusing on 5k. Which is your best distance?
My max heart rate is 207 bpm, which I set cycling a few months ago. When you do that and not die, you know your heart surgeon did a pretty good job I think I know the answer to this already, but can I use my cycling max heart rate for running?
I hate max heart rate tests - as anyone does! When I hit 207, it just felt nasty :'( Literally sent a shiver down my spine and nearly threw up with that kind of suffering
Thirsk - great racing! What distance do you focus on? And you are absolutely right about shorter races - my approach has generally been run hard and hold on for dear life
MR V - What was your reasoning for not going with them?
Nothing exciting to report this week. 29.5 miles, 8:30 @ 162bpm. It's always nice to see quick improvements when you start from a break: increased distance, pace and lowered HR. Shame this progress will slow in a couple of weeks!
Alehouse - Thank you Great to hear from you again! Glad to hear you seem to be over your injury
Thirsk - I have previously built up to 90mpw, and was genuinely shocked at how easy that mileage felt. It does sound crazy to say it, but I am a strong believe in building a massive aerobic base.
Why 60? Quite simply it becomes difficult to run more than that without adding doubles (in my opinion/experience). Doubles help you improve a lot to overcome the 50-60mpw 'hump' that many people seem to struggle with.
Why 100? Purely because it is a nice number. I personally believe that running 90-120mpw is incredibly valuable. So I am choosing 100 as a target.
I know I can cope with the milage from experience. If anything, I have been less injury prone with more volume and less intensity. Of course I need to include intensity, but I do think volume can have some injury-proofing benefits.
That is a good shout on seperating strides and hill sprints. My past approach has to been very gradual. So while both will start at 60 mpw, my first hill sprint session will be something like 2* 8 seconds - so super conservative.
I agree about not putting a date on things. I will definitely be listening to my body, but in the back of my head I will be happy to do 100mpw by the end of the year. Of course I will see how things go - if I hit that naturally then great; if not, then no problems
Thankfully my illness had nothing to do with running (helped recover if anything).
DT19 - As I said above, mainly aerobic base and later transition to ultras. Target distances: 2015 - 5k 2016 - 10k 2017 - 2018 - HM (I like this distance so want two years focus on it) 2019 - 2023 - Marathon 2023+ hopefully ultras if my strengths lie here Things will change I am sure as time goes on, these are my initial thoughts
Duck - not a bad shout. Cycling is measure in hours too. May experiment. Congratulations to your Mum! I am sure many more records will fall in the future thanks to her
Re: miles per week: I think everyone doing long distance running should try high volume (80mpw+). It really does amazing things for your aerobic capacity and running less than that, with higher intensity should be a 'back-up plan' if they cannot handle it. I cannot explain how amazing it feels to run that and find it comfortable - look forward to experiencing it again