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Overdone it?
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Whereas the best all time situation is when you go into a race and you just know that you're better than before, and every mile you just carve time off. Those races are rare, but absolutely marvellous.
Any relative newbies..savour that feeling while it lasts.
It was windy for my half up in York so bets were off in respect of pb chasing. First half of the race was pretty much a struggle against the wind, which became less direct as the course looped around and came back on itself. I kept the effort about right and wasn't tempted to cling to a pace through the wind. Even with a bit of respite from it between miles 6 to 10, I felt quite tired and the last 3 miles were a total slog. However I finished in 1.17.31 to come in 2nd v45 (£25 prize) and not that far off 1st v45 so all in all it didn't turn out too badly.
As ever the long sleeve souvenir t was almost worth the trip, giving my cool down a lovely lilac look. Also lovely to see Madbee and family doing very well. DT will be along later to give his account I'm sure!
Plan was too not chase a pb as it would have been a fools errand. It was to go out steadtly and progress thtough race. So i went out at 6.30-6.35 and it felt reasonable despite the wind battering us. Mile 5 was a stinker across a very open and exposed area and it was here i realised that i would be progressing nothing! At 10k i was at 6.35 average with no wind respite seeming likely. Therefore i could not persuade myself to work hard to run an inconsequential time like 86.30. I just capitulated and knocked any effort on the head. I plodded home miserably in 1.28.43.
Frustrating as i know im way fitter than that.
Hard lines DT - just like the sub 3 marathon surely the stars will align at some point.
DT - that's still 13.1 @ around MP which is a decent training run so not all bad
After 2 weeks of very little around xmas/NY i did a little bit more than very little last week with 13M yesterday taking me to 28M for the week. Certainly more difficult and slower than the 15M i did just before xmas.
Banging in the miles
I think my pen pic was a similarly windy day down at Gosport, especially if you aren't close to too many people for long spells!
The expression says it all!
Having said that Lit still pb'd that day, which showed how on the up she was at that time!
DT/Muddy good efforts and some cash too...
David thanks for your comments and will take them on board.
Hi Mace are you doing London again.
Managed 14mls on Saturday avg 8.45m/m, looking at a tempo session tonight aiming for 4mls at hmp approx. 7.30 m/m.
It was lovely to see DT and Muddy on Sunday, tough day out, but a great result for Muddy there and good training run for DT - I'm sure you'll smash it next time, and the wind at mile 5 really was draining.
I had absolutely no idea what I was going to do, having not raced since August (when I won a trail race due to almost complete absence of competition), and spent most of September up to now ill or sort of vaguely injured. Looking after a mini human takes up a lot of time and mileage has been limited a bit, but I've just entered Edinburgh marathon so I decided to give it a good bash and put down a marker. Pleased to have started out at what I thought was a slightly ambitious pace in the wind and finish at pretty much the same - I kept expecting to completely fall apart but it never happened so finished in 1:38:27. Only another ten minutes to take off to get back to previous form...
Hi Madbee....
9mls last night with 5mls at hmp............ aiming for 7.40m/m but again as last week 7.15, 7.22, 7.35, 7.42 & 8.12, avg 7.37, last couple into a headwind but cant seem to get the pacing right. I have a club session on Thursday which is 9mls, was hoping to do mp effort for some of these miles, what pace should I be looking at given that I seem to be dropping of in pace. I was thinking 7.55m/m. Is this to quick or should I be doing something different in relation to session.
Kevin - do you have a recent race time we could go by?
Hello again, Madbee. Pretty decent outcome for you all things considered.
Kevin, your first and last mile are almost 1 minute apart and that's just 5 miles, so if you had to do that for 13, who knows. The problem is it isn't clear how much damage you are doing with the first 2 miles so it's impossible to say what hmp is. What is clear is that at 5 miles you are hanging out of your arse. If that is how you race then I am not surprised you have early issues.
You need to try and do this session but start a bit slower than 7.40 and progress to and maybe beyond it in last mile. When I do 5 miles at hmp none of my miles usually have more than 5 seconds between them and will all be a few seconds either side the runs overall average pace. Your second mile was 7 seconds slower than the first.
Easy 12 for me over lunch.
Kevin you pillock - you don't even need us to help you really do you - if you look at the mile times yourself you must realise you're training like an idiot.
Think about the purpose of the training run before you set out and have this clear in your mind. For example last night should have been 3 mile warm up (so very easy), 5 miles at HMP which I remember as about 7:40, then 1 mile cool down (which will be slow if you have done the session right).
Now 5 miles at HMP is pretty tough anyway but when you set off at 5k pace that makes it a totally unachievable exercise (although you will have got some benefit from running what for you were a couple of pretty fast miles).
But what it feels like you need is a 12 week plan building to a race with some gradual build up to some key sessions rather than just going out and flogging your nuts whenever you do a session. Knowing the plan builds should help you focus on sticking to the paces and actually doing the session planned.
So it may be that 7:40 is your HMP but 2*3miles at HMP off maybe 2 mins rest is an absolute monster at maybe week 10 of your cycle. There wold be no harm at this stage starting off with 3*1 mile at HMP and a couple of Steady (or even Easy) miles in between. You could have done this last night and felt a lot better about yourself than you probably did.
You may even have been able to do 3*1 mile at 7:15 if you had stuck a couple of easy miles into the gaps but that's not the point - training does not need to be at your limit although it may build to that - most of the time it should be comfortably difficult.
Yes Skinny, wish I had a lunch break I could fit 12 miles into
7:55-8:00 sounds fairly realistic for MP if you are capable of a 1:40 half - but don't go any faster, and make sure the other miles are really easy.
What does a week's training look like? (Sorry, tell me to shut up if you've all already gone through this!)
Where I agree completely with Skinny is that the session is biting off far too much and the progressive approach in session difficulty and pacing is much more preferable.
As to pace, It's a chicken and egg situation and pure guess work until we have a benchmark race where Kevin feels that he committed too and sustained an all out effort. Even if he goes off too fast, and slows down towards the end, the average pace over the distance will help us figure out a ballpark set of training paces - much as Madbee has suggested based on their similar half times.