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Re: holding a conversation whiles running long distance

If you want to build a good aerobic system and improve your endurance then 80% of your weekly mileage should be at easy/long run pace.

If you want to know what your training paces should be then us a training pace calculator, several on internet.

If you only want to run fast all the time you will never reach your full potential but of course that's your choice.

Why don't you run outside? I wouldn't really call 65 minutes a long run, although I realise that's a long time to run on a treadmill.

SHADES

Re: Where can I get advice on my return to running after 12 weeks off following a broken femur (cycling)

When I returned after reconstructive hip surgery I started on an alter g treadmill at 60% for one min running, two mins walking three times. Increased the weight and when I could do it at 100% I was allowed to do the same three times a week. I was allowed to increase by one min running a week. After 10 weeks I started C25K. It was a very, very slow return but a very successful one. My consultant and physio took at great deal of interest in what I did and guided me through the 10 weeks. What have yours said?

Re: What tweaks should I make for a sub-80 half

Can you give more background on age (78 in your username, are you 40?), and years running/sporting background?

And what you do the rest of the year? (If that's the peak)

Can you give idea on paces for the other runs?

Did you taper after that peak spell before your race?

What you DEFINITELY don't want to be doing is adding another quality run to your already borderline too hard week.

You're already doing 2, arguably 3 quality runs in a week, so cannot possibly add a 4th one!

I suspect you're actually working a bit too hard as it is, and I'd be more in favour of seeing you split the week up with more doubles - not in a 2x8mile with a 2hour rest way either!

The other stand out omission, is no faster than race pace work.

I'd be inclined to switch out that 6miles at what is basically your HMP (a very tough session!), and put some faster than race pace reps with recovery in instead.

The 8miles of 6.20-6.40 works as the tempo element then. Even that is quite a fair lick of a distance. 6-6.5 or so would be challenging and know you've worked out!

I'd even suggest changing the 16miler to just a straight easy run. Or at least if you're finishing this with a hard last 4-6miles, make it one of 2 quality sessions in the week only, ie instead of the tempo.

How do you feel during and after finishing the week you quote? Knackered I'd reckon!?

For 60miles a week - which is a very tidy mileage, you could quite easily break it down like this

M 6m & 4m double easy

T 6-8mile tempo, 6.20-6.40, 4mile easy later

We 10-12m easy (75% of long run volume)

Thr OFF

Fri rep session working zones quicker than HMP, 4mile easy later

Sat 5-6m easy

Sun LSR 14-16m

Stevie G

Re: Paris Marathon 2019

First of all I would like to say a big thank you to the contributors to this forum. It really helped in the preparation and during the event. I was very anxious and a bit tired after a cold developed over the last few days but I finished with a time I am very happy with:4h 11m.

phronesis

Re: Paris Marathon 2019

Finished. That was the goal. Time not important, 6.10.55, about 40 minutes slower than I would have done without getting the chest infection 10 days ago. So given that when I started I had no idea whether I would even finish, I’m delighted. And I DID get a medal 🏅

clairejones

Re: Paris Marathon 2019

Andrew glad to hear you're going to come back for more. That's exactly how I felt after my first Paris three years ago, and I still feel I want to do it again right now (well maybe not right now). I've not done Stockholm, but Eggy or others on the forum can probably tell you more about that one. I'm thinking maybe Amsterdam next...

Hope everyone enjoyed today and had a good run. Paris really did look lovely today, even the woods at the end. I liked the new loop around the Opera, more interesting than going straight down Rue de Rivoli, and it was a nice surprise when the half marathon point came up much earlier than I'd expected. I did something stupid to my Garmin just before the start so it wasn't logging my splits, but in a way, it was possibly a good thing, meant I just ran on how I felt. Managed a new PB by ten minutes with 3:25:07, which wasn't bad at all, but nicely still leaves a little room for improvement I hope. My A goal had been sub 3:20 to get a Good for Age time for London, but actually being 5 minutes off it feels better than if I'd just missed it by a minute or two. Even if I hadn't had to make a hasty toilet stop in the Bois de Vincennes I still wouldn't have made 3:20. And this time I did remember to look up and see the Eiffel Tower, so C goal accomplished too.

baldstan

Re: Paris Marathon 2019

Good luck everyone for tomorrow. Glad to hear you're feeling better clairejones. Hope everyone gets a good night's sleep.

Time for some motivating words from Pistol101 from a previous year's Paris Marathon forum:

"When you stand on the Start Line, you join the club. When you stand at the Starting Line you earn your membership. Millions dream of being where you are. You are no longer a dreamer. You are a doer.

Thousands more started a training programme but never finished. They started with the same enthusiasm as (or more than) you. They started with more or less the same physical gifts or disadvantages as you did. They had no more and no less reason to be successful than you.
But somewhere along the way, they lost that enthusiasm. Somewhere on the road or on the track or treadmill, they decided that the rewards just weren't worth the effort. They decided that they could live without finding their limits, without challenging their expectations of themselves and without taking a hard look at their image of themselves.
You didn't. If you’re standing at the Start Line, you've not only accepted the challenge, but you've also beaten back the demons. You've conquered your imagination and self-imposed limitations. You've gone further, got stronger and become tougher than you ever imagined."

baldstan

Re: Paris Marathon 2019

Leaving the expo now with my mate

Khanivore

Re: Paris Marathon 2019

OK, time for Running Rodent's Post of Doom:

Obviously everyone on this thread is going to have a fantastic race, smash their PB and generally charge over the finish line in a blaze of glory. But things do happen, and now is a good time to put your contingency planning in place.

1. Carry your EHIC card with you on race day. You're entitled to the same medical treatment as the locals, but you have to be able to prove it, or you'll be billed and have to pay it back. This applies to any medical tests you have as well as treatment, even if you turn out to be fine.

2. Carry a spare metro ticket and some cash in case you have to bale out and find your own way back to the finish/hotel. If you don't use the cash you can spend it on one of the evil smelling sausages from the vans after the finish while you wait for your supporters, although I wouldn't recommend it. Wrap your metro ticket in something waterproof or it'll get sweaty and won't work.

3.Write your emergency contact details on the back of your number. You don't want to be sitting in a medical tent feeling a bit green and trying to remember your nearest and dearest's mobile number, in French.

4. If you have supporters in Paris arrange exactly where you're going to meet at the finish. Pick a landmark, shopfront or particular bench the day before. Don't just say 'the exit to the finish' as there are several and it's a bit chaotic.

5. Have a fallback option if it all goes pear shaped and you lose communication with your supporters. Don't rely on being able to reach them by phone. Phones die, and get lost, or you might just not be able to get a signal. Agree something like 'if we haven't found each other by 3/4/5 o'clock make your way back to the hotel/a particular cafe/bar'.

Once you've got that all sorted, you can relax knowing you have a Plan, and enjoy the race.

To which I'd also add if you're flying into Paris don't put your race day kit in the hold.

baldstan

Re: Struggled finishing 1/2 marathon and full Marathon in 7 weeks.

Thank you. Sounds like you are feeling much more positive So glad to hear it. I did a short, fast (well fast for me) 3.7 miles tonight just round the local park and really enjoyed it. I am definitely a runner who's doing a marathon, not a marathon runner.

Good luck with your running. Let me know how you get on ☺

Daisydoo