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Sub-39 at the Stubbington 10k
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Thanks phil.
So for me a tempo would be 20-30 min at 6.10mm and a threshold would be an hour at a little slower, if ive understood it right.?
Isn't it the other way round Tinka, threshold (i.e. lactate threshold) is where if you push it any harder and your legs will die quickly. Tempo you're still working hard but can be sustained for slightly longer?
Happy to be put straight though, I'm already learning a lot from this thread!
Thanks Stuart/Phil.
I can see why i dont have much structure to my training, its confused the hell outa me.
I always seem to struggle to hit my threshold pace (taken from Daniels vdot charts) during tempo runs. I can manage the (Daniels estimated) pace for long and short reps ok but always seem to be 15-20 secs off the pace when I do a tempo run.
Maybe I'll try running them on a track (could be quite boring) as it could be down to the slightly undulating loop I run.
Probably just need to do them more regularly as I keep avoiding doing them!
Im not gonna bother commenting, except that my haphazard approach and lack of knowledge has rewarded me with 10pb's this year.
I aint biting anymore
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Squall, good luck with your sub 39 you will get there no problem, with the exception of some, thanks all for your constructive polite replies, thats the kind of forum i expect.
It's the "comfortably hard" thing I don't get. Obviously I could hit the pace if I really wanted too but it certainly wouldn't be "comfortably hard" just hard!
I usually do 2 mile warm up, 4 mile tempo, 2 mile warm down, so think I'm warmed up ok.
Like you say, you have to be pysched up for it. I do my track sessions with a group and that helps pull me through sessions I don't think I could manage on my own so maybe I need to start running my tempo's with a partner.
Might look at buying a HR monitor.
Jokerman, your probably right about my progression. Regarding your straight talking, your not Yifter with a different name are you?
Midnight Rambler, ive experienced similar things on tempo runs aswell. I always think the main thing is to maintain the effort and get the run done, even if its 10/15 secs per mile down, I guess im still getting a lot out of the session. Plus where I live can get very windy, so have to take that into account.
Ronnie.. Yifter.. Zanzinger... Prefontaine.. who cares what we call you.
I might try swimming and cycling and see how they feel. I'll definitely get some upper body weights stuff in.., I can't just do nothing.
Squal - I've just had 10days off, had to do nothing for the first week which did my nut but then I did cross training in the gym along with a few spinning sessions and whilst yes it wasn't the same as getting out for a good run it was definitely better than nothing! Back out for my first run last night 7.5miles with the club and the pace was a bit harsh for me first run back but it'll come back quickly I'm sure.
Get what you can in and hopefully the time will fly by without too much impact on your fitness.
I'm a big believer in frequency as the best path to progression..
Hiya Peacefultwo!
That's unlucky with the GSR! As for the half marathon, do you mean the Gosport Half Marathon by any chance since this is in a few weeks time?
As for your training, I am certainly no way the best person on here to give advice by a long shot but would say just keep on going....and would be a bonus if you could get a 10 mile run in if not this weekend, then some point next week? Then taper down your training particularly the mileage in the week leading up to the half marathon? As I say, I am sure there would be others who would give more sound advice than this!
Squall - sorry to hear about your achillies problems...it's certainly very fustrating and I hope it recovers in time for you to put in some good training between now and January! Hopefully some decent cross training to do though in the meantime?
As for my running training this week, it has a bit patchy as other things have come up....however, I did a 5k on the treadmill tonight and managed to get 18"31, quite a bit better than my previous treadmill best of 18"54 and was quite suprised at this. I think losing a few more pounds and running some longer runs/races is benefiting me a little lately. Hopefully some more normal structured training next week but have the Lordshill 10 mile this Sunday first off.
Bloody injury. This seems to happen to me any time I'm getting anywhere.
I've already bought replacements for when I'm able to run again.
I over-pronate badly... so having support shoes that were worn out and didn't provide support for a hard 10 mile race... probably wasn't sensible.