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Em, actually, if you're still lining up that ultra, you ought to be practicing eating while you run
Hope you had a good rest day Claire.
Thanks Willy, great to see you're back at it. The Vit still the A race? Won't take long to get back into it fella. Might be in the Vit myself if there's still places. I've made a bit of a cockup with the timings for Galway
Grant, great stuff. Shiny kit, and more really good progression in your running. Does it get any better?
4 mile recovery run for me this evening at about 9:15/mile. Lovely. Felt really good and had to hold myself back. I had a 500 mile round trip to Torquay and back today. I think I was desperate to get up and moving by the time I got home
Very good morning folks. Hope all is well.
In the mood now for a 4 or mile run after sunday, need to starting buliding on the effort form my 10k now, bulid the stamina and timing i think.
NV: Its a fairly flatish 1/2 one mate, there are some steepish hills though, but im sure that would be a breeze for you. There is a route on the website but it not showing elevation which is abit annoying.
Claire - How are you feleing after your 10K?
Have a great day all.
Hi all
13m for me this am, it was a bit tough going in places, I don't know if I am coming down with something, one of the kids is off school today with a high temp, wobbly tummy and cough (luckily my in laws are here and babysat while I ran - hurray!). But I didn't eat anything before I went out so that could also be a factor, or it could just have been one of those days. The main thing is I persevered and finished it.
Willy - I am sure that you will be back up to full strength before you know it, you aren't starting from ground zero and have a good idea what you need to do which always helps.
NV - I can't believe you didn't cycle to Torquay - runs like that are great.
Grant - How did it go with the Garmin?
Claire - How are the legs today
Happy running to all
Week 3 - 26
NV - I am looking forward to the day when I can describe a run as lovely! At the moment it feels good but only from the knowledge that I am being nice to my body!
Em - Re: the Garmin, in a word - genius! Been out twice (once on bike, once on my run this morning) and the data is incredibly detailed - I can pin point when I had to cross the road cause my dog was going mental at another dog for example. It also shows how incredibly erratic my pace is. The HR data is very interesting too. For my jogging sections I am on a 12min to 14min (last one!) pace for now. Pretty slow really!
Hope everyone has a great day.
Hope it comes to nowt Em. Probably having not eaten anything. I find I can't do more than about 8 miles before breakfast without feeling wrecked.
Don’t worry about the pace Grant. It’ll improve as you run further. The consistency will improve as well. You kind of get calibrated to the pace that you run at. It’ll only be a couple of months and you’ll be thinking a nice easy 3-4 miler in the evening is lovely
How does one run slower?
I run alone, and even with the iPod and some GPS driven coaching software I still find myself running too fast which means I end up doing shorter runs. I want to run longer than 25km+ at 6:22 per km or slower but I find myself running at 6:00 or faster which means I peak out at 24km (at 5:58, longest run so far - only started running at end of Feb), averaging about 18km on each "long run" day at about 5:40 per km.
What techniques do people use to slow themselves down on the long runs, in order to get all the benefits those longer sessions produce?
Scott
Ooh beercoupons - running slowly - my specialist subject! Try running without your ipod then you can't get carried away by the beat...focus on your pace. Also what happens if you go past 24K?
Grant - I agree with NV, don't worry about that.
NV - I feel ok now so maybe it was the lack of food, I might try taking some sports drink with me if I can't eat breakfast.
I know I am running too fast because by 24km I am very tired; the body is weak but the brain wants to go much further! As I run alone, it's a bit hard to hold a conversation (and when I talk to myself, it always ends up in an argument!) so I sing along my tunes. (None of the music has any sort of running beat. She Who Must Be Obeyed thinks nothing I listen to could be classified as music, more like noise).Sometimes, I just have the coaching activated, no tunes; it's doesn't seem to help.
I know where each km point is on the route and the GPS confirms this; I check the pace over the last km and usually find it has been too fast, so consciously slow down. At the end of the next km I check my pace again to discover that I have sped up and have been running too fast again! What should be a long, slow, steady run can end up almost like interval work! Slow down, speed up, slow down, speed up. I don't consciously speed up, it just happens to be my "natural" rythym and pace is too fast so I wear out sooner, when I'd prefer to go for the longer, slower runs.
BC, you don't actually have to hold a conversation, you just have to breathing easily enough that you could if there was someone to talk to! Try one run without the music, and just concentrate on the pace. You'll find out whether it's the music pushing you on faster. If you are still breathing comfortably when you get to 24k but your legs are tired, then it's probably lack on endurance, and you just need to grit your teeth and push on for another km. You could try a couple of jellybabies or something while you're running, but you shouldn't need them for 24k. What other runs are you doing in the week, apart from the long one?
Good stuff BJB. Well done.
Going to try to get away from work early enough to swim or ride this evening, but it's not looking too promising.
Morning All
Had a fantastic rest day the other day, a nice spa treatment then out for chinese meal in the evening
I did a fartlek session yesterday it went alright, didnt feel like I was going fast when I was trying too but I did vary my speed and distances at the different paces so I would say it was successfull. I am going to try some aerobic intervals this afternoon. Again my pace might not be quite what I am aiming for but I will give it a really good go.
Em - Ive been eating a bit of rubbish food recently too
It just somehow creeps in doesn't it. 
Great stuff on the 13miles.
Willy - Hello
Great stuff on the cycle to work! like you say it will get easier.
Grant - Great to hear your running is going well and you have your forerunner. Glad you like it, they are great, your pace will naturally get a little quicker as you build on your distance.
NV - 500 mile round trip! in a day?? Id be wanting a drink when I got home. Well done for getting out on a run.
Paul - Hows the training going? Did ou do the 4miles?
Beer Coupons - Have you tried slower music on your ipod? I did find I varied speed as to what song I was listening too.
BJB - Well Done, no argueing with you now your a 1st Dan Black Belt in Kickboxing.
Only joking thats great news! Well Done again.
Morning all,
Lunnerglides are ace, very comfy and supportive, went out last night for a 5 mile tempo sesh 9.08 8.03 7.54 7.53 8.43, was very happy with it as the plan told me to go at 8.14 pace, and woke this morning and felt great. Picked up some good quality compession vest, shorts and socks from Lidl yesterday, bargin price too. Nice easy 2 mile on sat and 7mile on Sunday
BC- I also agree with Em and NV, i love running without music, i lke to listen to what's around me, and less chance of being mown down by cars. Last year a woman in Oxford was killed by stepping out in front of a car whilst running, she had an Ipod on. To run passed the 24k mark, try taking a Gel at say 15-18k mark, might help.
Hi to everyone else!!
Beercoupons - Maybe you are thinking about the distance and speed too much, instead of using your watch, go out for with the intention of being on your feet for a particular amount of time - thats worked for me before. I am with NV if you feel tired, thats normal, but agree with Jam take a gel or sports drink which might help you too keep going until your endurance catches up with your speed. I know from my own experience that once you push past that barrier you will find that the following week it won't seem so hard. You may really slow down at the point that you feel you want to stop or that you are practically walking, just keep going. Same question as NV too what are your other runs, your long run should be in proportion to your other runs.
Jam - Those lunarglides have wings!
Claire - Spa day and chinese, sounds like the kind of rest day we could all do with. Good going on the runs too.
BJB - Congratulations, I am thinking about doing the half in Nairn on 20/8 maybe...doing Lochness mara too.
NV - Hope you can get out but I share your frustrations, sometimes it just can't happen.
Official rest day for me today....
Happy running all
Hi BC, I hate to disagree, but the music you listen too will make you run faster, it is inevitable, particularly if what you listen too is fast or loud or both - i occasionally run home from work listening to my ipod things like SOAD, slipknot etc and found that i was 3 mins faster over the route with music than without (its only 5.5 miles) and i wasn't fit and had just the tail end of a cold, it took me another 5 weeks after the cold had cleared up to get down to within 1 min of that time without music. Your natural pace may feel slow - but try running without any music, and see how you feel. It could be like NV said that your endurance is just not there to go much further, try without music and run at what is comfortable, listen to your breathing, feel your heartbeat, if either feel too hard/fast then ease up. But, there will be a pace you cannot comfortably run slower than, aim for that bottom end of comfortable and you should be good.
well i've not run for a while but have exercised my digestive system in NY, lots of food, lots of beer and lots of chilling - although i did walk for about 3 hours+ along manhattan (from the low 50s down to battery park which is past 1 near Wall st. Then back up to 48th where we were staying. had a great time, got a suntan (GAT got burned) and now have some jet lag, more very tired in the morning and starting to feel like I'm waking up when i should be going to sleep...I'll read back and see whats been going on
NV - 500 miles in a day! Yuk, I have done a few of them in my day. Like Claire, I'd be sinking a beer after that one!
BJB - Well done on the black belt!
BC - I second (third/fourth?) the motion to jog without music on, it wrecks my rhthym (or what little rhythm I have).
Jam - Lidl, eh? I might have to pay them a visit...
Rest day for me too today, just in time because my knees are still a bit irritable, feels like there is some rubbing inside the joint. Particularly sore when I twist or go up stairs. Don't really want to think about it too much. Hope it doesn't persevere, got a nice run and cycle planned for Saturday and Sunday respectively.
Well kind of managed the aerobic intervals, I thought was going to hurl in 5th one so stopped for 15sec or so, realised I wasn't then carried on. It was a tough run, funny thing was that the normal pace started to feel really slow! Hopefully all this work will help with my running. Going for 9-10miles this Sunday, and I have a running buddy!!!! Will be good
Em and Grant - Hope your both having good rest days
Jam - Great run there!
MD - Sounds like you had some good training there in NY!
Hi MD, I'd love to go to New York. One day...
Pardon my ignorance, but what is GAT?
Grant - Hope your knee is better soon
Claire - I don't know how you did it, that sounded hellish, I would love a long run with company sometimes, hope it goes well.
Very windy with showers today, 6m against the wind, cold brewing but hopefully it will come to nothing.
Week 3 - 32
Grant, GAT is a reference to the girlfriend (now fiancee) from my tri club forum, it is short for girlfriend added tax (officer) meaning anything i buy has GAT added on to it...
Well i've not been out for a run at all as i am having a sh1t3 weekend, washing machine is dead and I am unable to clean any clothes from the holiday which is annoying and my landlord isn't beeing too helpful about getting it repaired - he just sent me a phone number for a repair guy...its supposed to be his responsibility to fix it as he is the landlord. He had also better pay for it when it is fixed too. not happy
well i'd better go as i need to watch football to calm down,
Got very very tired legs. Managed 9 miles today in 1hr 34, mate stayed with me for just over 6, then I made it upto 9. Was drizzly rain and gusty winds so not that great for running.
Em - I don't know how I managed the intervals either. It was tough but guess (hopefully) will see improvement in my pace. Hope cold has gone, well done on your 6miles
MD - Sorry your having bad weekend, I would have thought it the landlords responsibility too especially if he provided the machine. Hope you manage to get it sorted.
Claire, well done on the 9 miles and in such soggy conditions.
MD- Drop your washing round mine i'll pop it in the wash for ya, what do you fancy, comfort or Lenor!
Em - I have my intervals next week, i too dread them, but all for the greater good.
Got out today for my planned 7 miles, did it in 1hr 5mins, very nice it was too, i was luckier than Claire, i had Sunshine!!!
Looking at motor homes to possibily invest in. Anyone got one own one, had one, would like to sell one!! Just fancy chucking all the kids in during the summer and go off travelling.
Morning!
MD - Most landlords are "at it", fingers crossed you get your washing machine sorted. At least your week can only get better... (famous last words)
Claire - Well done on the 9 miles, I have only been running for 4 weeks but I know I hate it when it is windy!
Jam - Lucky you on your sunshine, glad you enjoyed it. I am looking into buying a caravan but can't help on the motorhome front. Some of the caravans I have seen are in some state so make sure you have a good look around and don't be afraid to lift carpets etc.
Knee stood up to my 3 mile run on Saturday and 4 mile cycle (with 3 year old on back) on Sunday fairly well. Seems to start out nigglesome and then disappear as my workout continues which I find a bit odd. Rest day today although will try and get out for a long walk at lunchtime to keep the joints well oiled, weather permitting!
Hi all
Got out for the 3 I had planned yesterday so total for week 3 -35, legs feeling good. Hopefully all will go to plan this week too. The cold thing came to nothing, I had my run and by the time I had finished the sniffles had gone.
Jam - my inlaws have a motor home, they are up visiting us with it at the moment. Its a 4 berth one with a double bed in the space over the cab and then you can make up the sofa bits into 2 beds. It only has seatbelts for 4 people, 2 in the front and 2 in the back and they can't legally take more than that in it. It has all the mod cons kitchen, shower, toilet etc and certainly makes camping less of a chore. Some downsides seem to be that not every camp site can accomodate them and you need to check in advance, it drives like a tank, and they have to pay to keep it garaged up because they can't keep it outside their house as they don't have a drive. But our kids love going away in it and we love it too because we can't go as well!
Claire - We had the wind here too, its not nice to run in. You are right, the intervals will help but i still lack the moral fibre to do them, especially on my own.
MD - Hope you get your washing machine fixed and that the weekend improved.
Happy running all
Thanks to all for the advice which has been offered so far.
On Saturday, I headed out without the iPhone (even though I am not convinced talking books, opera/classical music, irish-punk, white-noise etc affect my running speed). The aim was to run to "that bridge up near Fulham" and back, for 20km (I might have preferred a longer run, but I was starting to feel the onset of another cold). She Who Must Be Obeyed had gone out, so I had no time limit.
Running alone and only listening to my breathing and footstrike was, I must admit, exceptionally boring! I couldn't find that same zen-place I have when I have my selected noise in my ear. I had some short chats with other runners/joggers/sloggers I met along the way. I tried not to pass people, slowing to run at their pace (unless they were really too far below my pace) but either they stopped, headed off in another direction, or were on the slow part of their interval work and then thundered off into the distance with me champing at the bit to chase after them.
I got up to the bridge (10km) in 53mins (this was the only time I looked at my watch). Had I been running to a target, that time should have been 63:40, but as had been suggested above I was just out there, running with no regard to time or pace; I felt pretty good even though my sinuses were starting to block up a little. There was a slight breeze in my face in the way out, but then just as I turned so did the weather. The temperature dropped a few degrees and the wind swung around to be a moderate breeze in my face again, which dropped off after about 5km, so the homeward journey was over in 57mins.
I made a comment in my training log when I got home, "I didn't feel out of breath but I don't think I could have run much further at that pace today (I am also starting to get another cold). Knees feel good. Ankles and hips feel good. Actually, I feel generally pretty good, except for this impending cold." Maybe this was my natural pace?
By Saturday afternoon, my prophecy about the cold was realized, Sunday was a mess and today I am a little better but will stay off the tow-path for a couple of days.
I guess the next suggestion for me to try is to run to for a time, regardless of pace or distance, so if this cold goes away soon and She Who Must Be Obeyed doesn't plan anything else for me to do , I might aim for three hours next Saturday (but then again, Sunday is a whole day of watching the Rugby 7's at Twickenham, so I don't want to be too sore for that!)
Scott
If it wasn't for the incompetence of our bank In Australia, we would have picked up our "new" motorhome from Kent. As we are Aussie's intent on travelling through Europe for the next 7 months or so, we bought the motorhome under a guaranteed buyback system; we bought the motorhome from 'him' and he buys it back from us at the end of the trip for an agreed price (so long as the condition of the vehicle is same or better etc) I am pretty sure this sort of deal would exists for locals?
We are in the process of dealing with more banks, so hopefully will have resolution by the end of the week? (touch wood)
Morning All
Jam - Well Done on your run, bet it was nice in the sunshine, think its reverted back to winter here.... its forecast to be rain and strong winds alll week. Ah well.
Grant - Well Done on your run and cycle. Running in wind is tough but I do find it a very good workout.
Em - Glad the cold didn't develop, great weekly total.
Beercoupons - Sounds like a successfull run there to me. Hope your cold comes to nothing
BC, sounds like the endurance isn't quite there yet. You could try taking a hanful of jellybabies or something with you and take one every mile or 2.
Jam, a mate of mine has a 70's VW camper that he loves like a child, and thinks it's great for getting away in. Personally I think it's a pile of rust and prefer a nice hotel, but each to their own
Grant, seems like your running is coming along nicely.
MD, good time in NY then? When's the HIM you're racing?
Willy, how's it going fella?
Claire, good run again. You got any races lined up?
Em, glad the cold came to nowt.
Last week was pretty much a write-off for training. A 4 mile recovery run and that was it. Still, I did get to go to Build a Bear with a load of overexcited 8 year old girls. This week looks a bit more promising though. Off to see Roger Waters tomorrow night performing The Wall, so training won't start till Wednesday.
Sorry to ask but who is roger waters?