Nick - it's still way to far out from race day to be worrying about missing runs. The squash will keep your fitness levels ticking over nicely. If you need to miss any runs, though, try and make it the shorter, faster ones. You will need to try and get in all of your long runs if possible. Re the Christmas shopping, Mrs C sees to all that stuff so I have no hassle whatsoever !
Rob - yep, will be getting a nice pay off as been there nearly 10 years. Mrs C and I have been talking and decided it will be worth while trying to go down the contracting route, rather than get a permanent role. It can be very lucrative and having the cushion of a bit of money in the bank takes the pressure off for a short while. That's a decent parkrun time considering your current fitness.
So, last week, I went out for 2 short runs. It can be quite tricky running to heart rate as I just mentally switch off and before I know it I'm running too fast. On Saturday's run though I kept looking at my watch and went completely the other way. I'm aiming to keep my HR under 126 and the average was 119 which meant my pace was 11:40 per mile. This included a lot of walking as the moment you hit an incline your HR will start going up. I'm also working on increasing my cadence as high as possible as this should help reduce any injuries/niggles. Previously, my cadence has averaged about 160-165 and I've got it up to 170-175. It feels like I'm 'tip-toeing' along at the moment. That said, running so slowly and increasing the cadence is certainly helping. After the run I don't feel tired at all and the shin splints aren't hurting much either. Have a good week everyone
Ali - I'm not overly worried about the work situation, not yet anyway. There are jobs out there which, at this time of the year, is pretty good. In the new year, when new budgets are released, I imagine there will be more vacancies. Re the heart rate training. They suggest something like 3 months of running under your MAF heart rate (I think). After that you can introduce some speed sessions but not too many. On the FB page I have seen people say that they have run at below MAF for months without doing speedwork, then entered a race and they were flying. It's all about becoming more efficient. Whereas, with MAF, you train either over or under your MAF rate, there are other methods that train by zone. For example, your long weekend run would be in zone 1, steady running in zone 2, tempo in zone 3 etc. To get your zones you would need to take either a lactate threshold test or a VO2 test where they take your blood or measure your oxygen levels etc. I don't think it is for you either as you enjoy your racing so much so I would carry on if I were you
DNF at HM55 in March due to ITB then lost my running mojo for a few months. Got back to things in September and started building up again slowly but then got shin splints in both legs. Like Booktrunk, I've just started the MAF thing as it is meant to help reduce injuries. Went out yesterday on my first run in a while and it was very slow. Today one of the shins is a bit sore again. I'm booked in for HM55 again next year so hopefully the shins will be better and allow me a good training block.
Nick – I sometimes put a sweat band over my watch, maybe that would help with the temperature ?
Ali – “run slower to run faster” – regardless of the distance. There are different ways to train by heart rate but I have chosen to go down the MAF (as per Phil Maffetone) method. So, my MAF rate is 126 (180 – your age then + or – 5/10 beats depending on your physical state). At the moment I am running about 10:30 per mile pace without going over 126. Eventually, I will become more efficient and my pace will get faster for my 126bpm heart rate. At some point you should get so efficient that it is a struggle for you to keep running at your MAF heart rate. Therefore, you will be running at a decent pace for the same effort (or something like that anyway !). The only issue with this process is that it can take months to achieve, you should still see small improvements each month though. You can do some runs above your MAF rate but you shouldn’t do that many as it will delay how quickly you improve. So, if you are a patient person this is meant to be a very effective way of improving your performance, and reducing injury.
Rob – bad news on the job front, I finish at the end of December so have started looking for a new one. And how dare you mention the ‘C’ word, it’s still only November man !!
So, I went out for my first run in 2 weeks yesterday. All done running to heart rate so very slow indeed. 3.2 miles at an average of 11:07 which included walking up inclines so my heart rate didn’t go over 126. One shin is fine today but the other is a little sore so it doesn’t look like it has completely mended yet. Will have to play it by ear for when I go on my next run rather than try running though it, that will be difficult.