Running thread

I'm trying to maintain 30 to 35k per week, in two or three sessions. Looking forward to spring, when I'll be out five or six days per week hopefully.

At my most comfortable running pace, my heart rate is in the zone 4 threshold. I just can't slow down enough to maintain any distance in the aerobic zone 3. I would say 95% of my runs are in zone 4.
 
m32blue said:
I tend to a longish run about 10 miles most Sundays and aim to do a HM about once a month.
For me thats just to keep ticking over so when races start up again Im already at the distance and can then work on covering the distance at a quicker pace.
Just dont increase your distance too much build up gradually.
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Cheers M32 - I've been building up 15%-20% each week with a taper back week. 9 miles last Sunday, 6 miles this weekend, 10 next week and the HM the week after. I've just been doing a couple of short runs in the week but at a faster pace than HM pace.
 
gaz76 said:
Best time of the day, earlier the better for me, sets up the day nicely
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Yes makes the first hour at work on the computer much easier.

The other big advantage is that it's very quiet and can run in the road in parts where its very dark or the pavement is rough.

By spring the trails in the daylight are best though.
 
Tommy_Catons_Perm said:
Yes makes the first hour at work on the computer much easier.

The other big advantage is that it's very quiet and can run in the road in parts where its very dark or the pavement is rough.

By spring the trails in the daylight are best though.
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Totally agree mate, i do most of my early morning runs on the road, just run in the opposite direction of the cars and you can see them coming a mile off, baffles me the amount of folk that insist on running in the same direction so they have no clue what is coming behind them. Had a few "mexican standoffs" with idiots that go onto the road coming towards me without looking, must be more people with eyes in the back of their heads than I thought!!
As for the chilled morning runs, Ive been going out early this week and then coming back and getting the kids up and out for a walk first thing, before homeschool starts, makes such a difference for all of us, so chilled out compared to ww3 that erupts when the kids get up and do shite all with the mrs.
 
Did a leg focussed tabata on Wednesday PM and then yesterday had work calls all day and had done about 1,000 steps all day so dragged myself out and decided to try a 5K to see if my sprint intervals/longer runs were improving my pace much.

Went out way too quick but as it felt okay just slowed slightly. Safe to say it bit back and had to stop and walk briefly in the 4th km twice! Despite that, the intervals had paid off and I managed to run again and get to a decent pace and managed to just dip under 23mins for the first time and a PB by 35 secs. So was really glad I didn't just throw in he towel and kept going (I really wanted to quit after about 3K).

Couple of easy runs this weekend for me! Try and go another 16km one on Sunday depending on weather. Get back in time to watch us beat the dippers.
 
Paladin said:
I'm trying to maintain 30 to 35k per week, in two or three sessions. Looking forward to spring, when I'll be out five or six days per week hopefully.

At my most comfortable running pace, my heart rate is in the zone 4 threshold. I just can't slow down enough to maintain any distance in the aerobic zone 3. I would say 95% of my runs are in zone 4.
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Yep I have this problem, my last couple of slow runs my average heart rate has been 153, it needs to be 152 to drop into zone 3 but I just can't seem to get it, that's running nearly 10 min miles as oppose to my regular 8 min miles.
 
Fazz28 said:
Thought id try something different yesterday, so set my strata watch to 5x1k intervals with a few minutes rest in-between. ran round the local pitches as its 1k around and fairly flat. managed times of 4.16, 4.09, 4.20, 4.24 & 4.38. Fair to say I was absolutely blowing after each interval and my legs are feeling it today. Anyone else do this kind of training every so often?
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I do something similar as part of my training but I do it in 400m blasts rather than the 1k you do mate.

I also do similar but based purely on a big hill near me which is 200m long.

I also throw in the odd long slow run as advocated by the main heads on this thread.
 
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