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Muddy who posts on here ran his first half in 2013, aged 43 in 1.38. Three years later he ran 1.16. That's about the same gain you need but faster you get the harder it is to find the minutes.
Pete, good to hear from you and that you are progressing.
DH- progressive consistency is the key. Otherwise you get to a point that your body isn't becoming stressed and can deal quite comfortably with the process. A key part of the process is recovery as that's when the magic happens, so by 'not backing off' not confuse that with going hell for leather constantly. If you look at any 16 week training cycle, within it you will find 3 or 4 micro cycles. Using strava premium, if I look in the relative effort part it shows me my last 12 weeks training- relative effort and you can almost follow it curving up and down. You'd need a bigger period than 12 weeks to really see it but I can always see the process looking at that.
Skinny, it is an interesting factor the robustness that comes from years of doing this. I've seen people come to my club as novice runners and get very good very quickly, but then suddenly find that their bodies cannot cope with what is suddenly required of them, from virtually nowhere and just float from injury to injury and end up giving in.
I've felt a bit tired coming off sundays 20m race and the plan originally was that i'd be flying to Lanzarote this morning so could then come back fresh. However I am now flying two weeks today, all being equal so finding the balance of keeping going but allowing recovery.
10m very easy Tuesday, then a mini session of 8 x 3min at hmp off 1 min jog on Tuesday was just under 5m at 6.19mm, then a very easy 6m yesterday which felt very easy as it was 16c and not the 26c I am used to. Off out lunchtime for 8m at mara pace.
I walked a kilometre without using a crutch today
I recall reading an article about Steve Way and his accidental discovery whilst being a couch potato that he also had the capability to be an elite distance runner. He said that he just found that he could absorb massive sessions several times a week and recover ridiculously quickly.
10.5M with 8 at mp over lunch. Nice to get out in cool conditions. Took the first half easy with a 6.29, 6.26, 6.28 and 6.27. At the half way bell I took the reigns off and progressed to 6.14, 6.13, 6.13 and 6.14, coming in at 6.20mm, same pace as sundays 20m race. Average HR was 155 so a reasonable amount below the 160 target.
Definitely fitter than I was pre Dorney mara now I've done a staple run in sensible temps.
I walked a kilometre without using a crutch today
Good news Pete - have you got a limp? (if that's not too personal a question )
Hi Myox, as Skinny says that's a pretty sharp 5k time already and off little training.
It's all about progressive consistency. You don't necessarily need any big fancy sessions, particularly if you are a bit prone to injury. Just running miles for a bit and building that up with progress you.
Solid tally last week, Skinny. Hope this week has progressed to plan.
Decent session yesterday of 10k, alternating between hmp and mp. Wasn't really fancying this after a busy day and started off steadily. If you overcook this too early on it becomes a nightmare.
Ended up almost perfectly progessive with 3.39, 4.09, 3.39, 4.07, 3.38, 4.03, 3.37, 4.02, 3.36 and 3.55. Ended up 38.32 for the 10k so 6.12mm.
Have an easy 11m MLR lunchtime or after work.
Hi guys, Any advice on a realistic hilly half marathon pace for an up and coming race? I can run 8 minute miles over 8 - 10 mile runs, but realistically that's my limit right now. I'd struggle to average 7.45 minute miles on a flat course at the moment. I'm tempted to run the race 2 weeks early to get a feel for it. It's 'The Path of Condie' which is 1100 feet of 'gain' so unlike anything I've ever really ran before. (My long hilly runs are 400-500 feet gain). I cycled the route and its a monster!!
I'm pretty sure there'd be a calculator somewhere on line to give you some idea. However, it can't factor in how well you handle hills.
Also as Skinny says, how the 1100 feet is spread out can have a big impact. If you have 800ft in the first half then a significant amount downhill in 2nd half it isn't the same as slowly and persistently just climbing.
For me, if I was faced with that race i'd estimate it would be 30s per mile slower than what I could manage on a perfectly flat course of that distance.
11m MLR yesterday and 6m easy today.
'So is running the first hilly 9 miles this weekend a reasonable strategy?'Yes but don't race it.
Ran Morecambe parkrun this morning and was very happy to come away with 17:33, a PB of around 30s.It was a bit windy and rainy on the seafront so I was slightly unsure how fast I'd be able to go, but I felt good from the start and the first (slightly wind-assisted) mile went in 5:34. At this point I was in 4th and it was feeling suspiciously easy, but at about two thirds of the way we turned back on ourselves and the wind made it a fair bit more difficult. I was lucky to have a chap about 50m ahead to focus on, passed him with about 500m to go, then pushed hard to the finish line. Didn't feel anywhere near as knackered at the end compared to previous 5k efforts so I might have a bit more to give too!
Myox, that's a pretty sharp time off such training. Though I suppose most track to 5k runners wouldn't necessarily train to much higher mileage than that and it is more about the sessions, not that I am suggesting that's what you are, just noting that 25m is probably sufficient weekly to run a very good 5k with the right balance of training.
Decent going, Skinny. Good luck Wednesday night.
64M for me last week with a pleasant 20 yesterday at 7.28mm. Kicked off this week with a 5m recovery over lunch.