Latest posts by Big-Bad-Bob

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The Long Run

Posted: 27/11/2015 at 11:23

Well, it wasn't very helpful if you were specifically talking about Paul's situation. We already know that he 'can't do anything on Tuesday and Wednesday' which leaves him with a maximum of 5 days to play with, and probably less than that.

How on earth can he keep his long run to 20% of his weekly mileage in that situation? Please give us an example.

And 35% of an 80 mile week as a long run? WTF? That's a 28 mile run. 

Overdone it?

Posted: 27/11/2015 at 10:16
literatin wrote (see)

If Skinny is anything like me (which I'm sure he is, as we are clearly internet soulmates) he probably just doesn't bother reading any of the posts about HR. 


Skinny Fetish Fan wrote (see)
lou Diamonds wrote (see)
My hrm generally lives in the draw. I do think it might be useful or interesting

I doubt it

Well, he obviously reads some of them. 

Overdone it?

Posted: 27/11/2015 at 09:49

I wince when I read on the club Bookface of folks with 22:00+ parkrun PBs arranging weekend long runs at around 8:00/mile pace. Very often they are the same folk who lurch from one injury to the next, and never really progress.

Mr V - I wouldn't have thought there's any specific need to do extended strides if you're targeting 10k+, but if done properly they can't do any harm, would probably add a bit of extra strength, and the bit of variety while your main focus is on base building might add some interest.

Sounds good, Muddy - I enjoyed my run out on an undulating route last night too. Was a pleasant evening for it for once, with an eye catching halo round the full moon. Skinny will be interested to know that pace to HR ratios are beginning to show some signs of improvement.  ;-)

Overdone it?

Posted: 26/11/2015 at 12:08
DT19 wrote (see)

There is a market for any old crap. 

Indeed - I'm constantly amazed by what some people will buy off Amazon.

My HRM sat in a box in a drawer for over 18 months after I bought it and never expected to use it. Eventually however, I saw it as an opportunity to try something different to try to progress (which I did), and now see it as something else in the toolkit to aid both improvement and injury avoidance. I've got a good idea what the various grades of 'easy' feel like too, but my natural tendency, as I've found since I've been trying to stick close to the recovery zone for most of my mileage over the last month, is still to increase effort beyond that zone. The HRM allows me to reign myself back in. It's not for everyone I realise, but a few niggles aside, it has (tempts fate) stopped me from getting injured - in fact the only weeks that I've run less than 15 miles since I first properly used the HRM (perhaps 15 months ago) have been during the downtime I've scheduled in late October for the last two years.

Good strides paces again, McF...and I had the same thought as Lit when reading about the strap-on - ahem!

Some extended strides for me too last night in a 7 miler. 5 x 300m approx at around mile pace with complete (3:30+) walk/jog recoveries. Hopefully keeps the leg turnover going without being so hard that it compromises the ability to keep building mileage, and felt good to have a blast out.

The Long Run

Posted: 26/11/2015 at 11:48

Stephen also seems to be suggesting at least one, and perhaps two days of complete rest in this context.

That leaves 5 days, so if the long run can only be 20% of weekly mileage, then unless you're running double days, the long run would have to be the same length as every other run of the week.

He's also suggesting at least two recovery runs - they'd also have to be of the same length as the long run.

Wah - I'm confused! Or at least I would be if I tried to fit this into a coherent plan!

Personally, I find it difficult to even keep the long run to 25% of weekly mileage on single days whilst also keeping one recovery run, and a rest day most weeks. The maths just doesn't add up. I therefore allow the long run to extend to 33% of weekly mileage if necessary, but do try to keep it below 30%.

Overdone it?

Posted: 25/11/2015 at 16:01

Based on my 800m time, McMillan has the top end of my easy pace at less than 30 secs/mile slower than my 10k PB pace. This is obviously partly down to my strength in the shorter distances, and corresponding weakness at longer events, but even so. In fact, on that calculation most of my miles at the moment are off the bottom of the bottom end of my supposed recovery pace range!

When I (hopefully) speed a chunk of my easy miles up to a more steady pace in the new year, it certainly won't be machismo though, McF. The Lydiard principles I've been following for a couple of years, and a more specific MD plan I'm incorporating some of the ideas of this time round would both have it that a true base phase eventually involves running your regular daily miles closer to the top end of easy ranges in fact. It was partly due to the pre-Christmas niggles, but looking back at last year's training, I think I didn't start doing this soon enough, or keep it going long enough to get myself as strong as I needed to be to then handle the demands of MD training in the spring.

And go on...I'm interested, tell us the paces of your session.

Overdone it?

Posted: 25/11/2015 at 09:52

Sounds fair enough to me, Mr V. I'm only running it all so slowly at the moment as I'm increasing mileage to levels I haven't done for 8 months, and ultimately beyond anything I've done previously, so think it better to be cautious. I think you're around 20 secs/mile quicker than me over 10k at our respective bests, and looking at Connect I reckon I'd hope to be running the bulk of my miles within 15 to 30 seconds per mile of yours by February. There's perhaps something to be said for running at as broad a range of paces as possible within reason, but if you're running the mileage you want, are able to hit the sessions hard enough, and don't have any niggles as a result it can only be beneficial to run your easy/steady miles more briskly I'd have thought. Might be worth slowing down a run or two per week if you see a return of the low level virus type symptoms that were afflicting you recently though.

Pilates last night for me. Hard work, and feel like someone has belted me in the stomach this morning. Oooof.

Overdone it?

Posted: 24/11/2015 at 10:45

Nova - As DT suggests, that looks more like 10k pace - two miles at 10k pace would feel tough! 20 seconds per mile makes a huge difference to perceived effort.

I've been using my HRM again recently. Once it settles down (sometimes spits out nonsense for the first mile or two), it's a useful tool for moderating effort whilst I rebuild my mileage, as with little fast running to slow me down, I'd otherwise be bashing out my easy mileage too hard. I've knocked a few BPM off what I was doing at this time last year, as although it all felt easy at the time, it didn't stop me fighting off almost constant niggles. So far so good this time round; hopefully it will allow me to build to higher mileage by Christmas than last year, and then begin running a higher proportion of that mileage at faster paces once I've fully adapted to the volume at some point in the new year. 3.5m @ 120bpm and a fraction under 9m/m last night as I try to also keep at least one recovery run per week or so at a ridiculously easy effort.

Anyway, enough of the HR talk before I enrage Skinny too much.

Good tip on the front door handle for picking up the satellites, Charlie. I put mine in the back garden during the summer when the doors are open, but tend to prop it up by a large kitchen window during winter, but it often doesn't lock on properly if at all that way.

DT - Yes, I'll be making a late call on the new year 5 miler based on the weather as well.

Overdone it?

Posted: 23/11/2015 at 16:39

Afternoon all.

How's the knee, Tommy? Hope that and Lit's foot clear up swiftly. None of that please, folks - including you and the crampy calf, Muddy.

DT - Centurion 5 miler:

Charlie - Keep the trainers going if they feel good, you'll know when it's time to ditch them.

Congrats to Mini-McDiamonds on a sterling effort at 'big' parkrun. Is there a local junior one he could have a 2k blast at?

Some good miles being racked up by nearly everyone else, and I can join Skinny and (particularly) Mace in welcoming the return of the running feel good factor, with a chilly, but bright, crisp and splendiferous 11 miler mostly along the canal to Cotgrave Country Park and back yesterday. First time I've experienced pleasant conditions for well over a month (none of wet, windy, dark or a combo of two or all of them) and what a difference it made. Thoroughly enjoyable. 41.5m for the week - first time over 40 since early March - and into a cutback week now ahead of XC at HP next weekend.


Overdone it?

Posted: 20/11/2015 at 15:58

I've made a note of that Jan 3rd Centurion race. Fairly easy bomb down the M42 on a Sunday AM to round off the Xmas hols if the weather's sensible and there's nothing happening at home. Pan flat looking at Garmin Connect. Potentially a good thread turnout it seems - fancy it Tommy?

Despite all my previous waffle forgot to mention that I finally had my nerve conduction tests for the numb foot problem this morning. Confirmed I've got a trapped nerve, and the consultant will now write to the GP and it will then be decided whether any further treatment is required / advised. Suspect any treatment will be invasive and have the potential to make things worse as well as better, so given it seems to be (albeit slowly) resolving of its own accord I'll probably not bother. Good to have a peg to hang it on anyway, and effectively rules out any of the more sinister possible diagnoses. 

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