Running thread

inchy14 said:
Yes mate, you need to mix it up a bit otherwise you won’t improve, longer short run, medium length runs at say 75% -80% effort and a flat out one every so often, normally that’s be Park run or an actual event for me but obviously they’re all cancelled currently so it’s hard to get out and do that.
I normally run 3-4 times a week, Monday is a slowish run, Wednesday a bit more intensive, if I’m doing park run it’s flat out on a Saturday then Sunday is a LSR.
@Stuuuuuu can offer more advice, he’s the Bluemoon expert,




I think it’s Brendan Foster personally with him living up that neck of the woods.....
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Cheers for the advice .. i will try to mix up the weekend runs a bit. Will try slower pace Monday 3-4 miles / 5 miles on Wed/Thurs a bit quicker pace. Then either give my all at park run when they are back or distance run at weekend 8-10 miles try and alternate these each weekend. Would like to get a half marathon in next year. I did the Warrington park run route this morning 25.30 a bit slower than I would of liked but I had ran last night as well.
 
shady said:
Cheers for the advice .. i will try to mix up the weekend runs a bit. Will try slower pace Monday 3-4 miles / 5 miles on Wed/Thurs a bit quicker pace. Then either give my all at park run when they are back or distance run at weekend 8-10 miles try and alternate these each weekend. Would like to get a half marathon in next year. I did the Warrington park run route this morning 25.30 a bit slower than I would of liked but I had ran last night as well.
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Wheres the Warrington route mate?

I'm not far from there.
 
shady said:
I’ve got into running this last 3 years. Just after a bit of advice I’m currently running 3 to 4 miles 3 times a week.i usually try to run these pretty much full pace so I’m at 8.15-8.30 per mile.
Would it benefit me to make one of the runs an easier/slower run? Any advice would be appreciated. Thanks
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Further to other advice you could also include a longer run over hills/trails/rough terrain for variety every week or so? You won't be able to achieve full pace!
 
shady said:
I’ve got into running this last 3 years. Just after a bit of advice I’m currently running 3 to 4 miles 3 times a week.i usually try to run these pretty much full pace so I’m at 8.15-8.30 per mile.
Would it benefit me to make one of the runs an easier/slower run? Any advice would be appreciated. Thanks
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I agree with everyone else - you will improve by doing around 80% of your weekly mileage at a slow, comfortable 'conversational' pace, especially if you take advantage of the easier effort to up your mileage.
 
Stuuuuuu said:
I agree with everyone else - you will improve by doing around 80% of your weekly mileage at a slow, comfortable 'conversational' pace, especially if you take advantage of the easier effort to up your mileage.
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Only this!! Can vouch for the 80/20 method, im currently averaging 100km a week taking it slow and steady for 80% of my runs, my recovery times have gone right down, amd my times are getting quicker without even noticing any major extra effort.
 
inchy14 said:
4th mate, done Manchester twice before and New York last year. Would have added Cyprus and my Ironman marathon to it but for this lockdown, 3:57 is my best, want under 3:45 this time.
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New York sounds good.

I did Manchester marathon in 2013 in a time of 3:10 to qualify for London 2014 through good for age. London was a bit of a disaster though as I got injured in the first 2 miles and limped round in 4:30. City lost at Anfield 3-2 in the afternoon for a bad day all round.

The key marathon training for me was numerous long runs well over 2 hours on water only. Forget the gels until nearly 3 hours........

Total respect for the iron men....
 
Tommy_Catons_Perm said:
New York sounds good.

I did Manchester marathon in 2013 in a time of 3:10 to qualify for London 2014 through good for age. London was a bit of a disaster though as I got injured in the first 2 miles and limped round in 4:30. City lost at Anfield 3-2 in the afternoon for a bad day all round.

The key marathon training for me was numerous long runs well over 2 hours on water only. Forget the gels until nearly 3 hours........

Total respect for the iron men....
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Don’t have any food and only water for a half marathon then start on the odd gel after that.
 
I have to disagree a bit. The advice is always to start fuelling early in a marathon. It takes time to digest the carbs you're taking in - be it gels, bars, drinks, whatever... The idea by fuelling early (i.e. before you feel you need to) is that you push back the wall.

Your liver and muscles can store enough glycogen to keep you going at intense effort for in the region of 90 minutes. You can extend this by fuelling regularly. If you watch the elite runners they typically take on about 60g carbs every hour, often in the form of a small amount of fuel every 15 minutes (depending on the athlete). This is why they can keep going at their ridiculous paces for the whole race without slowing down.

EDIT: Sorry, just re-read the above two posts (but actually paid attention this time). To be clear, I'm talking about actual races here; I do agree that training without fuel is an effective strategy.
 
Took some advice people offered on here on my run today and slowed right down / ran longer. Ran 10km in 52 mins instead of my usual 46-47 and really enjoyed it.

Normally I’m out of breath / breathing through my mouth the whole time and not taking time to enjoy being outside. It was really nice not to be pushing so hard today :)
 
brooklandsblue2.0 said:
Took some advice people offered on here on my run today and slowed right down / ran longer. Ran 10km in 52 mins instead of my usual 46-47 and really enjoyed it.

Normally I’m out of breath / breathing through my mouth the whole time and not taking time to enjoy being outside. It was really nice not to be pushing so hard today :)
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Thanks to the advice on this thread I have also slowed my runs down and it’s made the runs pleasant. I’ve just done a half marathon distance in 2 hours 10 (normally around 1 hour 50) and still had plenty of gas in the tank. It’s great taking in the scenery. Got drenched mind you but don’t mind the rain it’s the wind which was a b*****d . Managed to keep in Heart Rate zones 2 and 3 apart from the last Mile where I went for a sprint finish
 
Pezzer2 said:
Thanks to the advice on this thread I have also slowed my runs down and it’s made the runs pleasant. I’ve just done a half marathon distance in 2 hours 10 (normally around 1 hour 50) and still had plenty of gas in the tank. It’s great taking in the scenery. Got drenched mind you but don’t mind the rain it’s the wind which was a b*****d . Managed to keep in Heart Rate zones 2 and 3 apart from the last Mile where I went for a sprint finish
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Yes you’re right. it’s just really nice to enjoy being out and exercising without looking at the watch / breathing heavily throughout! Normally my heart rate averages out about 162 - today it was 142. Thankfully I missed the rain though :) (wind was a bastard though!)
 
Really enjoy reading the posts on this thread, genuinely. Especially as above @brooklandsblue2.0 and @Pezzer2 commenting that they're actually enjoying their exercise and NOT making the whole thing a slog. I like reading them because I can relate to it. It's not the actual run I enjoy but the fresh air, the music, the scenery, and the feeling when it's done, so no need to try and detract from that and end up too focused on breathing that it becomes unenjoyable.

Done my first ever 10k (6m) today, well 9.7k much to my dissapointment when I checked my app lol. 43mins 21secs. Average pace of 7mins 11secs per mile. Gusty winds and heavy rain actually helped rather than hindered.
 
So I went for a 5-8k run today, wasn't quite sure on distance. It was a more relaxed run that what I am generally used to and I enjoyed my usual 12k. As I was feeling 'in the zone' i decided to go the other way down the cycle track (I live next to the Clyde in Glasgow) and clocked up 21k on exactly the 2 hour mark. A notification came up on my smartwatch about the 21k so I accidentally double clicked it and ended my run. 30 metres short of the half marathon distance... so it didn't record as my first half marathon. What made it worse is that I still had 2k to go! All in all, 23k in 2 hours 10 minutes. And no little congratulatory badge from my fucking smartwatch. Bastard. Legs are feeling it though but generally it felt great and there was plenty of positive thinking time.
 
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