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The 2010 Marathon Thread
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Just a quick post to say I won't be around for awhile. My mother took a turn for the worse this evening so a tricky time ahead.
Take care one and all!
Out for 10 miles early this morning with James and Mikey, these are the two lads who join me on a Wednesday so impressed that they are now joining me on a Monday as well.
Take care Zion.
Great to get outdoors after a week of treadmill running. 17.1 miles on Saturday, planned 16 but still getting used to new routes. An easy 6 miles yesterday.
High mileage NP, sounds like you'll be starting from a higher base than last year?
Chickadee I'm the same as you; no speed at the moment!
HY4 hope you are on the mend.
10 miles on a Monday morning is impressive, is that a 5am start?
F
Gobi hasn't told me off yet, but as I am new to this thread it is early days yet....actually yesterday's run was too quick so I can tell myself off
- 15 miles in 8.15's. Meant to be around 9mm for my LSRs but I was feeling quite good and the pace ticked along nicely.
Sounds like a weekend of tough races for some of you - USB, I think that's the right attitude when you realise it's not going to be a fast one. Better to switch off from race mode rather than blow up.
Gobi - I am sure with another few pizza-free weeks you'll hit that time
Zion - sorry to hear your news. Take care x
(((Zion)))
Thinking of you guys & hope everything turns out okay with your mum.
Fiona,
It's a bit comfortable this morning however I'm getting there slowly. Can't wait to go back to the hospital next week to see how things are healing.
You are now told off :¬)
:¬)
Freemers - I think you're a pretty similar pace to me. Gobi-wan's suggested pace for a 15 mile LSR is around 10m/m. I'll let you have the debate....
Mr Spoons - do you do the Norwich Parkruns? I've just registered although I can't make it next Saturday, but quite fancy going along on Christmas Day for it. I generally do 3-4 miles in the morning to set me up for the day, so a quick 5k blast is quite tempting! Probably do New Years Day as well.
Freemers,
Would they still do it on Christmas Day.
Boxing Day however - do you fancy a 5 mile run at Cromer followed by a quick swim in the North Sea? Clears the hangover pretty quickly....
Zion- hugs and thoughts to you and yours.
Freemers- see, it didn't take long to get told off
No telling off for me today- recovery run at av 8.42 pace - more doms than discipline though
.
Very jealous of everyone who has a parkrun nearby- think they are a fantastic idea.
Seem to be developing a nasty cough so I'm having a day off.
That's a good start then!!!
Intervals for me this evening, the way I ran the first couple of reps was not promising but the finish saw us repping at close to 5min miles again.
From the way I understand it (essentially as read from P&D / Mcmillians) depending on the intensity and duration of a workout you train different parts of your physiology to varying extents.
And there are "zones" of intensity that promote the best increase in fitness corresponding to each of these physiological systems.
So if for your current fitness your LSR's are supposed to be in between 8:30 - 9:30 (between 30-90s slower than current predicted race pace) but you run at 8:15's you are running harder than you need too, to get the best results out of the session.
Or what Gobi said
Gobi- tell us (me) more- thought that the anaerobic system was more to do with running 400s and below-??
I do know from personal experience that running LRs too fast detracts from other runs during the week (eg tempo runs, medium long runs) and possibly total distance-?? Already hoping that my overzealous run on Sunday won't translate into trouble for tomorrow's tempo run or Weds MLR, but think it may well.....
I can't comment on the anaerobic bit. I've bought the P&D book but I've not read it yet!
The long run is in principle especially during early training cycle designed to help the body learn to burn fat better as a fuel, if you run too hard(anerobic) the body burns carbs as first choice and some fat. Finally if you run at +75% HR then you will create lactic acid and get DOMS.
This is getting geeky this evening :¬)
Train to race don't race to train.
I love the geeky stuff and have read exactly what gobi and Joe have said.
As a result I just ran 15k - which is a relative long run for me. However I did it very slow. 10:45 per mile. 2.5 mins per mile slower than current 10k pace. Happy enough.
AGF,
Well done.
--------
Some interesting stuff has been posted last night. I guess that's also a reason why they say that running slowly is what helps people loosing weight, (not that I need to).
This is why HiIT(high intensity interval training) training was(is) popular with personal trainers.
Hour on the turbo to start my day
Morning all
Some good insight on the necessity of slow pace for LSRs. I'm intending to try and implement a slower pace approach to my LSRs when my marathon training starts end of January. Trouble is I made my LSRs hard by going over the mountains to slow me down, but that doesn't reduce the intensity, so I guess I should go on a HR zone for a better indicator?
Gobi, as for fat burning isn't it a simple case of more calories burnt in a shorter period for HiiT... as long as you watch what's going in the more you take out the better...
Had a busy weekend so no running
However, made up for that yesterday and decided to run my work commute. Tell you what, wearing a pack weighing almost 20lbs makes one hell of difference, my legs were complaining almost all the way there and back... still 4.4 easy (in), 5.5 comfortably hard (lunch) and 4.7 easy (home) made for a good day.
Legs don't feel too bad this morning either, although my calves know they've had a workout
jayc - how did you make the journey home longer than the journey in? Nice going for the day, especially with a pack.
AGF - good run
Not a chance! But thanks for the suggestion - it took all of half a nano-second to mull it over...
5 miles easy for me yesterday, resting today. Intervals tomorrow. I also spent yesterday evening working out my plan for VLM, starting after Christmas. That always focuses the mind!