Sammy - Well done on the 14 mile run. Nothing wrong with 10:11 pace. I think your 4hrs 30mins target is very much on. You need to do 10:18/mile. You are already faster than this, and the long miles and tempo runs you do over the weeks to come will help with this. To put it into context, last year my longest training run was 21 miles, but I was practically at a standstill, managing to average 9:10 for the run - i.e. exactily 4 hrs pace. Come race day, I did 8:53/mile.
Thanks for that Mr Bump. I know in my mind I will do Sub 4hr 30min. But when you have bad days you need that bit of encouragement to help keep you motivated.
Mr. Bump and S.Snail - that is a pace I can only dream about. Well done to both of you.
I did my 10 miles today and decided to do it x country and stop some of the pounding on my sore heel. The heel didn't whimper once but the North Easterly wind was quite ferocious and I was barely moving at times. I had it in my face for the 5 miles homeward bound and I was completely krackered by the time I finished. I kept to the pace in my schedule and did it in 1 hour 57 mins. I hope the weather will improve for next week!
tiredgirl - you might just be taking too much of a risk by going straight back into training with a long run and then a 10k race. What's your furthest long run so far this year?
Mr Bump - long runs should be 70% or under, and that's % of MHR not WHR. But you sound like you enjoyed that run!
Sammy - marathon training is full of confidence highs and lows, we all now you can do sub 4.30 and so do you.
My longest run this year is 12 miles. I'd appreciate any advice because I'm pretty sure now that my shin splints has been caused by diving headlong into training and doing a few runs too fast.
tiredgirl - you do need to be careful doing the 10k, hard running could set you back.
12 miles - so you're OK, don't panic. I suggest your long run this week is no further than 8 miles and very slow. I would also avoid any running on consecutive days for the time being.
Shades - I'd like a copy of the plan if poss. Running my first marathon in October (Snowdonia - in for a penny........)but only started running 6 months ago. Have only this year dedicated three sessions a week to running (plus 2 10k rows). longest run so far was yesterday at 2 hours.
Apoligies for not posting for a while - I've been on holiday! But I would like to add my name to the lists below - Paris, White Peak, Edinburgh. I'm following Shades' schedule as far as the core long runs and tempo sessions are concerned, then adding in another medium-long slow one and maybe another easy one to build up mileage for an ultra in the summer!
Duchy 12th March Shades Duchy 20 so that Shades is not so lonely Scoobs Mr Scoobs
I had a nice 12 miler yesterday. My scheduled pace was 9.30 - 10.30 and my actual average was 9.53.
I don't know if anyone's interested but I'm raising money for Diabetes UK at the Halstead M. this year. i've chosen the charity because I know 3 people, including my partner's father who has it.
Hmm, guess my long run was a bit fast then (74% WHR; 81% MHR). Hopefully not too much harm done.
I've ran today, did 5.4 miles at 7:45 pace (averaging 77% WHR, but peaked at 87%), but it wasn't much fun. Maybe I'm still tired from Saturday long run. However, I am lacking motivation for running after going to the physio.
I am doing no more faster stuff this week as I am doing the Asics Watford Half-Marathon this Sunday, so hopefully I'll get my motivation back before then. Wish me luck everyone.
Happyaslarry - You've done well with your long run, because going XC will make it much harder. So, very well done. For me, running XC costs me about 40secs per mile - but obviously that depends on the severity of the terrain.
It felt great thanks Shades. I'm due for a 5 miles easy today, which'll be a bit of a test because it's my work's weekly fun run and I tend to run a bit faster than my scheduled pace. I'm sure my Garmin virtual partner will keep me in check.
Nick - very difficult in company to stick to pace, so you're forgiven if you go too fast. That sounds such a good idea - work's weekly fun run, I assume you work for a large company
Not particularly, but we're on quite a large site. We have a running club (non-affliated) which has weekly Autumn/Winter/Spring fun run and then in the summer, we mark out a 400m track on a nice field near our main gate.
In the end, i went out on my own at lunchtime and managed an average of 9:56 miling (9:30-10:00 scheduled). I wasn't very constant though.
I've just been out and done about 6 miles about 11 mm (approx because I don't know the exact distance) I ran a flat route and had a bit of a niggle for the first 20 mins and then ran pain free.
Shades - where do you suggest I go from here? I don't know whether to do the 10k on Sunday, my only problem is I've got about 4 race numbers in my cupboard where I've had to drop out of previous races for various reasons and I really didn't want to do it again. Any advice would be welcome
Thanks Mr. Bump. It takes me an extra day to recover after the x country sessions, I seem to pull all the insides of my calfs about and they are still a bit sore today.
I've changed my tempo run for a swim today as my legs are still feeling it after Sunday's run. I am pleased that this schedule gives me time to do some x training without wearing me out. I will run again tomorrow.
Hi, just starting out on "Shades shedule" - Copenhagen in May the target! Still getting to grips with the pacings, but the heart rate monitor that came in Santas' sack great fun!
Shades - I did 1:45 there last year, although I've got more mileage in my legs this time around. I don't think a PB is on the cards as I think the course is too hilly. I'm on a mini-taper now until then. Easy run of 7 miles tomorrow and then Easy run of 4 miles on Thursday. 2 days rest and then see what I can do in Watford. I'm feeling a bit more positive about running today.
Bobo - I agree. Heart rate monitors are great fun. I'm just about to (try and) calculate what HR I reckon I can sustain for 13.1 miles on Sunday. After all, racing to HR a couple of weeks ago got me within 3 secs of a PB over 6 miles!
HappyasLarry - XC plays hell with my calves and arches too. I did a cuple of XC races with my club in December and was hobbling the next day. Not injured, just very sore.
Tiredgirl - I think it is a good sign that your pain went away after about 2 miles. Why not run and see how it goes. If the pain gets worse you could always pull out. No shame in that. You are doing well. Keep at it.
tiredgirl - as you've had several DNS's I think you need to do that 10k so you can enjoy the social aspect of running.
Try and run at an even and steady pace, don't think about the PB, just take each mile as it comes and you may find you get that PB anyway.
I would suggest you do a mile at a very easy pace as a warm up, then have a good stretch before the start to try and avoid the pain that you sometimes get early into a run.
I did 5 easy mile this morning and now I feel cream krackered. I can't seem to get myself going for the past few days and I don't think I've recovered from Sunday's run yet. My arms and legs are heavy and aching and I feel so tired all the time. I wonder if it would help to take a vitamin supplement. I try to eat a variety of things and stay well hydrated and the schedule is easier than some I've followed so I don't know what the problem is.
HaL - sounds like you may be dehydrated and haven't rehydrated fully from Sunday. Carbs eaten with protein after a run (particularly a long run) will help recovery too. The day before a long run you need to sip water all day (and avoid alcohol) to ensure you're well hydrated before the start of your run
Certainly no harm taking a multi vit with minerals (in fact I would recommend it)but they take time to have any effect.
I take loads of vitamins/supplements as I do punish my body a bit when I'm racing by doing my events very close together and don't think I can get all I need from food.
Comments
Did my run (10.4 miles) at 8:59 average from start to finish, not bad!
Mr. Bump and S.Snail - that is a pace I can only dream about. Well done to both of you.
I did my 10 miles today and decided to do it x country and stop some of the pounding on my sore heel. The heel didn't whimper once but the North Easterly wind was quite ferocious and I was barely moving at times. I had it in my face for the 5 miles homeward bound and I was completely krackered by the time I finished. I kept to the pace in my schedule and did it in 1 hour 57 mins.
I hope the weather will improve for next week!
When would you suggest I do my next long run? I've got a 10k race on Sunday and wanted to get it in before then if I could.
Mr Bump - long runs should be 70% or under, and that's % of MHR not WHR. But you sound like you enjoyed that run!
Sammy - marathon training is full of confidence highs and lows, we all now you can do sub 4.30 and so do you.
12 miles - so you're OK, don't panic. I suggest your long run this week is no further than 8 miles and very slow. I would also avoid any running on consecutive days for the time being.
Duchy 12th March
Shades
Duchy 20 so that Shades is not so lonely
Scoobs
Mr Scoobs
Paris 9th April
CdK
Scoobs
Mr Scoobs
Sluggie
FLM 23rd April
Tiredgirl
SianH
Snapstinget
Mokina
Lochaber 23rd April
Shades
The Neolithic 30th april
HappyasLarry
Halstead 14th May
Nick P
HappyasLarry
White Peak 20 May
Sluggie
Copenhagen 21st May
Snapstinget
Edinburgh 11 June
Sluggie
Hi sluggie - welcome back
I don't know if anyone's interested but I'm raising money for Diabetes UK at the Halstead M. this year. i've chosen the charity because I know 3 people, including my partner's father who has it.
If anyone would like to sponsor me, the web page is at https://www.bmycharity.com/Halstead
I've ran today, did 5.4 miles at 7:45 pace (averaging 77% WHR, but peaked at 87%), but it wasn't much fun. Maybe I'm still tired from Saturday long run. However, I am lacking motivation for running after going to the physio.
I am doing no more faster stuff this week as I am doing the Asics Watford Half-Marathon this Sunday, so hopefully I'll get my motivation back before then. Wish me luck everyone.
Happyaslarry - You've done well with your long run, because going XC will make it much harder. So, very well done. For me, running XC costs me about 40secs per mile - but obviously that depends on the severity of the terrain.
Nick - very difficult in company to stick to pace, so you're forgiven if you go too fast.
That sounds such a good idea - work's weekly fun run, I assume you work for a large company
In the end, i went out on my own at lunchtime and managed an average of 9:56 miling (9:30-10:00 scheduled). I wasn't very constant though.
Shades - where do you suggest I go from here? I don't know whether to do the 10k on Sunday, my only problem is I've got about 4 race numbers in my cupboard where I've had to drop out of previous races for various reasons and I really didn't want to do it again. Any advice would be welcome
I've changed my tempo run for a swim today as my legs are still feeling it after Sunday's run. I am pleased that this schedule gives me time to do some x training without wearing me out. I will run again tomorrow.
Take it easy Tiredgirl, you are doing well.
just starting out on "Shades shedule" - Copenhagen in May the target!
Still getting to grips with the pacings, but the heart rate monitor that came in Santas' sack great fun!
Bobo - I agree. Heart rate monitors are great fun. I'm just about to (try and) calculate what HR I reckon I can sustain for 13.1 miles on Sunday. After all, racing to HR a couple of weeks ago got me within 3 secs of a PB over 6 miles!
HappyasLarry - XC plays hell with my calves and arches too. I did a cuple of XC races with my club in December and was hobbling the next day. Not injured, just very sore.
Tiredgirl - I think it is a good sign that your pain went away after about 2 miles. Why not run and see how it goes. If the pain gets worse you could always pull out. No shame in that. You are doing well. Keep at it.
Where IS Scoobs?
after a week rest because of a knee problem, tomorrow I start again...let's see how it goes.
well done everybody, you are all doing very well. Hopefully, I'll catch up with you all soon.
Try and run at an even and steady pace, don't think about the PB, just take each mile as it comes and you may find you get that PB anyway.
I would suggest you do a mile at a very easy pace as a warm up, then have a good stretch before the start to try and avoid the pain that you sometimes get early into a run.
Carbs eaten with protein after a run (particularly a long run) will help recovery too.
The day before a long run you need to sip water all day (and avoid alcohol) to ensure you're well hydrated before the start of your run
Certainly no harm taking a multi vit with minerals (in fact I would recommend it)but they take time to have any effect.
I take loads of vitamins/supplements as I do punish my body a bit when I'm racing by doing my events very close together and don't think I can get all I need from food.