2015 Running Thread Part 6

phlebas I would get my LSR higher sooner i.e. build up to 12 miles at week 8, then do shorter runs the last 2 weeks. Say 10 and then 8. Means you're fresher for the race. Would agree to do some easy runs with some sprints in the week before.

Certainly doing shorter distances off the back of longer ones is easier, such as a 10k after a HM, but as this is your first HM and you sound as if your goal is to complete rather than work towards a PB I think the distances you plan sound great. On saying this I'm not any kind of authority on training, this is just what I have done .

The only other thing would be test the new shoes before you race in them

It's only my first HM, so I'm clueless! I only started running in December. I am pretty certain it'll take me a LONG time, on my long runs I run at 12 min mile pace. I can run a 5K in 30 mins and a 10K in an hour. I'm anticipating it'll take me at least 2:30! I don't care though, what with injuries and illness as long as I get round before they pack up i'm happy!

It's the Great Eastern Run, so a big ability range. There were people taking four hours last year so i'm in the middle, really. My main aim is to run all the way, however slowly! I have raised a fair bit for my charity of choice ( a charity called CHICKS which provides child carers with respite holidays and help) so I HAVE to do it....

I will lessen my tapering down. Tapering happens naturally in October anyway as it's the busiest time of term with my new class. I have promised myself an alcohol and fat free September to compensate for the next two weeks camping which will in all likelihood be quite boozy, as it's the only way I will cope with the kids in the tent alone!

I am going to get new shoes too. I reckon I deserve them.

My fastest half (1:50) was run off a 17km longest long run but with relatively high midweek mileage and decent speedwork - I ran a 5 mile PB a couple of months before it too and a 10k PB not too long afterwards. All my other good ones were run off the back of marathon training so would have gone as far as 30-35km before them.

I did the Great North Run after mostly tri training and a few 10 milers last year and it wasn't pretty - getting seeded into a corral way too far back didn't help matters and trying to hack my way around so many slower people lost me loads of time at the start.

5 days does seem a lot. From Personal experience, I did two 12 mile runs before my hm's and still struggled at the end but maybe that's just me. I think race day makes you push harder and knowing you can do the distance helps mentally at least, I struggled miles 9-11 each time. Have never followed a plan though, just increased over time.

I wouldn't take 5 days off. Maybe two or three days off during the week with easy running or cross training during it, but I would include a short (2-3 miles?) run with a few strides the day before the race in general.

sticking my neck out here Phlebas, because I've no experience of racing but 2 things occur to me:

1-if you can run 10 miles comfortably then you can probably do 13.1 in a race, so I maybe no need to include longer runs in the training unless you want to

2-five days of no running before a race(or have I misunderstood?)
is that wise?
I can see the need to taper so that your legs are fresh but I wonder if neuromuscular co ordination would be sub optimal after 5 days of no running at all?

Yes, it is. I'm trying to Sprint between lamp posts basically!
Ha ha to the flies! I live in fenland and most of my runs are through damp water courses farmland. I always have a cloud of flies and movies after me! Worst ones are the horseflies!

phlebas I'm no good at giving detailed advice on plans but I do know that you don't need to do a full 13 miles before a hm, if you can do 11 or 12 you will certainly be fine, you will manage the extra and the adrenaline helps on the day too.
Is fl for fartlek? That was the only other advice I had which was to do some sprints/interval sessions which I find definitely help my pace and endurance for a race, but I think fartleks should cover this.
Someone who knows more about proper running training will be along to give you better advice soon, I am sure

A wet and muddy 7.94 miles from me and DS1 this morning. Was quite nice when we set off but half way round the heavens opened and we got absolutely drenched. The trails turned to mud and mini rivers beneath our feet!
At least it got rid of the annoying cloud of flies we had collected.

1402.47 + 7.94 = 1410.41

Could you cast an eye at this plan and see if it looks ok in terms of getting to my hm by Oct 11?
It goes from this Saturday.
Remaining weeks: 10, although the next two I am on holiday in a tent with just me and the kids and only two chances at a reasonable length run
1: 9.5, 3, 3, 2 fl
2: 9.5, 3,3,2fl
3:10, 3, 4 3fl
4: 10, 3fl 4, 4
T: 10.5, 3fl, 4, 4
6: 11, 5, 3 fl , 2 fast
7: 11, 5, 3fl, 2fast
8: 11.5, 3, 3, 2
9: 11.5, 3, 3, 1
10: 12, 3, 1
Taperin and having 5 days off beforehand. Do you think I'll be ok only getting to 12 or should I aim to go beyond 13 before the actual day? Blasted injury lost me a good 5 or so weeks and then had to start slow again.

11.6 extra super windy miles from me

• 1390.87 = 1402.47

New shoes sound great runtothe hills, I recently got some Salomon speed cross and absolutely love them!
Easy run with the dog this morning, light week on hm plan, nobody told dog though, she went off like a rocket!
1390.87

Hilly 10km around Hampstead Heath to burn off a shite day at work. Sorely needed!

1387.27

I've definitely got at least 3 to add

miss my Garmin SO MUCH I think it can't be healthy and I will persevere without it (but it was so helpful for measuring dog walking routes, my vivofit is useless and shit for that kind of thing, life is cruel)

1378.07 + 3 = 1381.07

Marvellous advice about belts and food. I want your flapjack recipe if you please, Run!
I am googling running belts now. I like the idea of soft water bottles too.

I have such daft low blood pressure that I need to eat once i've expended 1000 calories or thereabouts, I think my pathetically slow thyroid metabolism makes my actual use of energy a bit sluggish, so I find it best to run on almost empty and fuel as I go, rather than run on a breakfast.

I'm on a bit of a spending spree. I need a new bra, new shoes, a belt, and stuff. Running isn't cheap!

Are you training for something Loueytb3?

I so miss a long run, need to start again now ds3 will reasonably reliably be up around 7-8 and then nap 1.5hrs later without another feed.

3.6 miles with the canicross club tonight 1378.07

4.37 had an awful awful day with a lot to think about and it ended up a ridiculously quick run as a result!

1374.47

4 mile steep hill session trying out my new toys shoes. The grip is AMAZING (see here ) its like being stuck to the ground and you almost have to peel your foot off. Can't wait to try them in a race!

Well done on you 18 miler Louey Agree I think summer has finished, was 12 degrees today would like to use some of the summer clothes I got the girls instead of fleeces and jackets.

Welcome back ohone, absence of running makes the heart grow fonder

1370.1

Hello runners. Have not been doing much running over the last few weeks (too much life getting on the way) but we are on hols and I am off again. I hadn't realised how much I had missed it until I started again.

Adding in 18.4 from this morning, had to postpone it over the weekend as we were just too busy (went to the athletics - it was awesome). The longest I've run since 2013. The last 3 miles were painful.

I only use fuel if I'm running over HM distance. Today I did use 2 gels (the SiS ones). I've got this waist pack but not in pink

It fits my gels in and I don't find it annoying on my waist at all. I did do a fair bit of research before I bought it as lots of the belts don't get good reviews.

I am going to go and look up the Torq gels familygerms as they sound nice.

I don't mind running with a small water bottle but today I took the large one and found that annoying. Not sure I want to fork out for a camelbak though.

Wish the weather would improve. It's really grim again today. I swear I've cursed the summer - bought two sun loungers and since then the weather has been awful!

1366.1

A quick 'let's avoid bedtime' five miler with a friend tonight makes 1347.7. Bit steamy but not too bad - I think the worst of the heat is behind us now. Lots of people out, and lots of dogs too. Ear seems to be clearing at last- thank god. Can't face another week of not drinking antibiotics

Lovely 5 miler on Saturday up around Hampstead Heath, trying to improve my Strava placing on the hill segment up to Kenwood House and burning the legs in the process! Good times :)

1342.7

I am a wuss about bad weather though and decided that putting the bike on the turbo trainer and chugging away while watching the last hour of the last stage of the Tour de France was a better option yesterday though.

3.79 from me yesterday. So that's *1337.7
**
*It was a lovely run in the drizzly rain but not as long as I wanted as dp and I left late when mil and sil came to watch the kids and we were making lunch.

But nice to run with oh for. Change and he kept me going at a decent pace for me!

So I can now easily run 6-7.5 km but really need to find the time to up my mileage on runs as I have a 10k race in 6 weeks. Difficult with 5month DD and 3yo DS!

I am still not a proper runner and always have to bring my handheld water bottle with me. It's like a crutch for me! I didn't even drink anything from it yesterday.

I am so impressed by everyone's mileage it's definitely something to aspire to.

Sounds lovely familygermsareok.

A belt is the best I think phlebasconsidered and yes I get swollen hands but usually only in the winter. Agree with jelly babies, I have only ever eaten when running a hm and then just put them in my cheek to melt.