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The Middle Ground
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I saw this article today which I thought was interesting. In particular note his easy run paces and lack of crazy intervals, hill reps etc. All feeling safe but steady training.
https://www.fastrunning.com/training/athlete-insights/how-i-train-dan-studley/14483
It seems he puts tempo running at the cornerstone of everything which, at a much reduced level, is what I have been trying to do over the past few months and it has paid some dividends in terms of race times so far!
Enjoy the taper DT, you'll feel better for it!
I'm sure there are some interval sessions to sharpen up at various points, however when most people ask me about my running and what they should do there seems to be this go to position that high paced intervals and hill reps are the way to get faster and people are largely astounded when I tell them that I can count on one hand how many of those sessions I've done this year.
3.5 miles last night at 8.45mm in the pouring rain. Spin tonight then bodypump tomorrow means no running until Thursday. I could get edgy!!
Absence here continues as my running mileage is still shockingly low
Not all bad here, as I'm now at 820 miles on the bike in 2018 (best start to a year so far) and have still managed 21:05 & 21:19 parkruns with "long" runs up to 8-9 miles, so not too disastrous. I've been ready to re-launch the running for a few weeks but don't have the motivation yet as I'm more concerned about 80 miles of hilly hell on May 6th (Tour de Yorkshire) - hence have concentrated on cycling. Just completed a 9 day spell with 57 and 60 mile rides, interspersed with 4 x 10 mile "time trials" on the Brownlee Centre cycle track (outdoor - 1 mile circuit). Going to continue this tactic for now but will maintain baseline running and then try to pick it up in May as prep for the Leeds ITU (Standard distance). Need to start swimming for that ASAP as I haven'r been wet since last year's race (in fact may go today). After that Tri, I will start marathon training for October ... not expecting a great running year off the back of what's gone before but hopefully the cycling will have helped.
4 easy recovery miles for me this evening, which felt pretty good really. Will do a parkrun on Saturday and see how that goes.
Set out hard and did 5k ( with 50m of climbing) in just under 22 min. Then did a 1.5k cool down, started plodding at 5.30m/km and they were terrible and just wanted to speed up. Went up to 5m/km and they felt a bit better. At 4m/km they feel great.
I am am aiming for a few miles at mp over lunch and will try my best to dial into 6.45mm, something I've failed miserably on so far.
Well done Gav - glad to hear that the shoes seem like a good fit!
DT - coincidentally, whilst 6.45mm is your MP, it is the pace I am targeting to run at in a parkrun on Saturday!
Andrew, it's amazing what the body can develop into. 6.45mm is about 41.50, 10k. A few years ago that would be an eye balls out 10k for me.
The one that always makes me think is when I run a half at sub 6.20 pace, which a few years ago wasn't achievable at 5k. Sundays half at 'mp' was 1.27.13. It was only 2 years ago that my longstanding pb was 1.27.07 and I couldn't get near it.
I suppose, on a lesser scale, I have just run a 10k at 7:04 pace, when at the same time last year it was 7:24 pace. And that has only been through doing some semi-regular training. As you now, my mileage is still pretty low. I do sometimes wonder what I could achieve if I could find the time (and resilience) to double my weekly mileage.
In fact, I think it would make for a great TV show for an average runner to be trained for a year by Team GB level coaches, with access to their physios, dieticians etc as well (obviously with a year off work too) to see just how much improvement they could make, compared to the improvements they make just by themselves. (Team GB could view it as self-promotion of how good their coaches and methods are, that they can even make an average Joe into a half decent runner).
I would think, to take me for example, I could improve to about a 42 min 10k (at best) when left to my own devices over the next year, but how much further could I go if I had access to all of the above? Sub40, sub38?
How much do you think someone of your ability could improve with access to such things?
I know that natural ability, age and physiology play the biggest part in improvement though.
However, if I ever win the lottery you know how I'll be spending £200k of it, by hiring all of the above for 1 year (just for my own interest really)!!
Andrew, I recall some 4 years ago having a conversation with a clubmate about this and basically saying that we would all no doubt be limited by genetics and that I could imagine that if I was able to do what you outline above then perhaps I could get top 38 mins for a 10k. Obviously I have managed that myself now and I have no real genetic reason over any other person. It has come from consistent hard work.
Running is a largely fair sport in that most of the time you do get back what you put in. I think if I were 10 years younger and was where I am at now and suddenly got given the above then I reckon I could be pushed to sub 35.
Yesterday I gave her a session of 4x1k at just faster than target 5k pace (i.e. 4.55m/m) and she went and ran a 4.35 (on the slight downhill section). With all of the kms ran at 4.50 or quicker with a 3 min recovery. I'll get her to do the same session next time with a 2 min recovery.
Work run club was 6x2 min at faster than target 5k then 1500m at threshold. 2 min blocks ran with a bit of variation 3.45 - 3.55 and the threshold was supposed to be 4.10 but came out at 3.55 oops. Think maybe I should have ran all the 2 min blocks in 3.45 but went easy on myself.
Not a bad workout overall though I suppose. 16 seconds quicker than last 5k in February, and on a longer course, shows some progress.
I didn't feel great today and slept badly last night. Dragged myself along to parkrun. Went off much too fast and was struggling by 1 mile. Stomach was sore and felt sick. I was surprised to not completely crash and burn. Came in at 18.44 and 7th. My previous attempt at this course 2 weeks ago was 18 55. Splits were 5.50, 6.05, 6.11 and 5.59 pace for what was exactly 0.1 miles. Reasonably happy with that as it really didn't feel like my day.
Make sure you have a very light week, DT! Don't toe the line tired and/or overtrained! Better 5% under than 5% over has been said on here before. I would just be looking at a few 40 minute easy runs to keep the legs ticking over, perhaps with the odd mile at marathon pace to help engrain that into your subconscious so that it become automatic from around miles two or three when it is less congested.
Update from me: had a scare earlier in the week as had been having lots of back pain and wondered if it had fractured again. Managed to get hold of consultant friend and he saw me on Monday evening and sent me for an MRI straight away. Got the results this pm and glad to report there is no new break, nor nothing else sinister. However as around 25% of the bone of one vertebra is missing and I am still in pain he is sending me to see another consultant for his thoughts (actually someone who operated on my neck after a car crash!). No running as yet but can do lots of walking and pilates. Consultant was very positive, so therefore I am! Calcium and Vitamin D levels are much improved so it is also a case of keep taking the tablets!
Last year we did the same session and same result on the bike and then he went away on the run going 7.45mm off a hard bike. This time I dropped him on the run and felt like I was in second gear. Calves started twinging so we both called the run short of the planned 10k. No point getting injured for an extra couple of miles.
Good luck with the scans @alehouse hope it's not too bad.
Great parkrun @DT19 sounds like even on a bad day you are putting in decent performances.
Nice parkrun @AndrewD
Andrew, I would tend to look at the fact that you ran 6.40 pace. My average pace in London last year was 6.59 on my garmin, however my actual time due to running 26.44 miles would give me about 7.03mm. I still tell people I ran a sub 7mm marathon.
Alehouse- glad to hear that the issues have not presented anything more sinister so far. Good luck with the on-going investigations.
Jgav, your running has unquestionably improved. I still await you running a parkrun or something similar to get an official time though.
11 miles easy yesterday to finish off the double digit runs. 3.5 miles at recovery this morning with a few strides and a final last 400 at around mp. Rest day tomorrow then a short mp run Wednesday just to dial into pace.
Yes, it would be interesting to see how you would do in a 5k JGav.
Alehouse - sounds like you are having a tough run of things. Hopefully the consultants can sort you out.
Ran 4.5 miles as a recovery yesterday. Picked a very hilly route (not really through choice) so it was quite tough, but probably a good training run to do that on tired legs. Rest today and tomorrow before getting back into it.
I am signed up to a 10k at the end of May and will also do another parkrun early June, then will get into some base training over the summer alongside cricket.
Did anyone watch the commonwealth marathon? I watched up until about18 miles in, when Hawkins had opened up a gap of about 40 seconds and then went to bed thinking he had it in the bag. Couldn't believe it when I checked the next morning! Poor guy - goes to show that anyone can 'hit the wall', even if they are very well trained!
Ps - weather looks pretty awful in Boston for their marathons! Very different to what London seems to be in store for next weekend.
How much extra mileage does the dodging round people add?
https://www.theguardian.com/lifeandstyle/the-running-blog/2018/apr/17/10-reasons-yuki-kawauchi-boston-marathon-winner-should-be-your-favourite-runner
Interesting article above about the male winner at the Boston marathon. Sounds like a bit of a nutter, but it goes to show that if you are genetically pre-disposed to being a good distance runner you can fit it in around a normal job!
And this, about a nurse who came second:
http://www.bbc.co.uk/news/world-us-canada-43794846
yes, they are great stories. You would never expect to finish 2nd in a world series marathon running that sort of time. She must have been wondering what the hell was going!
I assume you have all seen the London gfa changes announced. Lots of people who ran Manchester and brighton are largely unhappy with timing, however in 2013 London made changes after the London marathon which was much worse. Suddenly takes me from a very comfortable gfa position to a potentially unlikely one given the forecast on sunday.