Running thread

Tommy_Catons_Perm said:
Interesting. Mostly good even pacing.

Rough figures:- 2nd HM was about 8 minutes slower than 1st HM. Target pace was 5.00 minutes per Km which you maintained until 35 Km. Thereafter the pace drop to about 5.30 per km.

Overall a good controlled effort. Only small improvements could be made? Improve stamina to maintain pace for last 7 k? I reckon each half marathon within 4 minutes of each other is a good target.

Was the course flat? Was the terrain harder at the end than the start? What's the reason for slow km at 35K (6.06) ?
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Thanks for the feedback! Definitely a case of improving the stamina. I struggle with the long slow runs but I'm starting to understand how important they are now. I tried to mix things up during my training with sprint/hill work but I find it difficult to slow it right down during the longer sessions. I feel like I'm shuffling along at 5:25/30 per km so always ran at my target marathon pace or faster (my longest 32km training run was 4:57/km) to keep good running form. I need to throw in some strength work as well.

The slower kms were just through walking because my thighs were gone and I needed to take on liquids at the water stations. Those few kms are really annoying me now. The course is really flat so i can't blame any tough hills at the end. In the fact, the winner finished in 2:01:53, which is the third fastest marathon ever!

Thanks again for the advice. Only been running for the last 5 years and run alone so I learn a lot from the more experienced runners on this thread.
 
geoff hammond said:
Its amazing how you can get in a downward spiral regarding running. I used to do parkrun regularly (140 runs) up until COVID. And part way through the pandemic I was as fit as I have been for years through running.
But somewhere along the way I just stopped and now 2 years later I don't think I could run 1K.
I need to motivate myself to start again but at 56 its not easy.
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Parkrun is your best way back in - slow jog/walk all you need to do
 
Was a bit concerned going out in near freezing temperatures earlier after the impact it had on my lungs last time I attempted it.
Waited until midday when the temperature rose to 1°C and wore my light training jacket over my t shirt & gloves, as well as sunglasses as the sun was low & bright.
After an initial bit of "lung ache", I found the conditions to be perfect once I'd warmed up a bit, and I seemed to be a lot less breathless & sweaty than in milder weather.
 
Up in Manchester this morning & all my usual Parkrun locations have cancelled. Don't fancy slipping on the snow & ice & breaking my neck so have booked a swim at the Aquatics Centre instead. It's in 50m mode today so should get a decent workout!
 
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