runner united (we talk almost as fast as we run)

[drivingmisscrazy]

a thread for runners to chat, debate, share tips, triumphs (and the occasional disaster!) - new runners particularly welcome, the only thing that's required is enthusiasm (and a pair of running shoes)

29/05/11 - Stirling R4L: squix
29/05/11 - Plymouth Half Marathon: sungirltan
30/05/11 - BUPA 10K: MoshiMoshi
01/06/11 - BHF Canary Wharf 10K jog: june2009
05/06/11 - Tilty Hilly 5(mile): bonkers20
05/06/11 - RFL 10k: LaLa
08/06/11 - Claver Peak 5 miles: hatwoman
11/06/11 - Clumber Park R4L 10k Hamster
12/06/11 - Bath R4L 5k Dillinger
12/06/11 - Redcar half marathon - DrNortherner
12/06/11 - The Heroes half marathon - Futurity
19/06/11 - Dash for Dads - Pawsnclaws
19/06/11 - Half Ironman UK 70.3 - Twink, MoshiMoshi
25/06/11 - Lewa half marathon Kenya - Masterandmargaritas
26/06/11 - Stortford 10 miles - thecoo
26/06/11 - Colworth half marathon - cestlavie
06/07/11- Yately 10k (not actually booked yet): DebiTheScot
10/07/11 - RFL 5K, Kingston & Kempton Park: Wheelybug
10/07/11 - Felsted 10K: bonkers20
16/07/11 - Phoenix park 5 miler - drivingmisscrazy
17/07/11 - RFL St Albans - Pawsnclaws
17/07/11 - Dundee Half marathon - TheChewyToffeeMum
17/07/11- Chichester (Sprint) Triathlon: DebiTheScot
20/08/11 - Frank Duffy 10 mile, Dublin - drivingmisscrazy
03/09/11 - Dingle Half-Marathon - drivingmisscrazy
11/09/11 - Bristol Half- Marathon - thetasigmamum
18/09/11 - GNR: Hamster, Run for fun, popsycal, LaLa
23/09/11 - Notting Half Marathon: cestlavie
25/09/11 - Edinburgh Urbanathlon: backwardpossom
25/09/11 - Windsor Half Marathon: Doyouthinktheysaurus
02/10/11 - Standalone 10K: Futurity
02/10/11 - Bradford Half Marathon - MrsWednesday
02/10/11 - Baxter's River Ness 10k - backwardpossom
16/10/11 - Abingdon Marathon: MoshiMoshi
30/10/11 - Great South Run: Wheely, squix
19/02/12 - Brighton Half marathon - Wheely

June2009 the macmillan pace calculator would give you the following guidelines as to pace (I've plugged in your 10k result)
www.mcmillanrunning.com/cgi-bin/calc.pl
your pace in that race was 8.21/mile which equals

I'd be a bit concerned about the lack of a long run in that schedule - I'd say it would be fine for a 10k, but a half marathon is double that, and I'm not sure that without running some longer distances that your muscles will cope that well...I may be wrong, but it seems to be missing a key component to me. 22k a week is not a lot a mileage for a half

rowing: just curious - I like that machine is all. You are very committed. How do you find a personal trainer then?

sorry here's the link

I would of done the whole leg weeeee thing...except I am still getting used to clip in pedals and am too scared to take feet out incase I can't get them back in again! (that's my excuse!).

You did 6 miles even though you only had 4 1/2 hours sleep the night before...you are hardcore!:)

futurity, definitely worth asking running club chap. Sorry for assuming all clubs have coaches...the one I attend has been going for 30 years or so, and there seems to be at least 15 or so members who are qualified coaches (though there are different levels of qualification, so some more qualified than others). Think we are very lucky in that respect, as there are usually 4 or 5 different groups go out each week, headed usually by 2 coaches.

Think I tend to leave the complicated stuff (eg tempo/speedwork) to club sessions, as I think I would not do it properly if trying to do it on my own. When on my own, if things are getting a little tough, I ease up, but at a club session I don't want to be seen to wimp out..

June2009, do you do all your running alone? I find it "easier" to go out if I know I am meeting someone for a run - I don't want to be the one to pull out if at all possible. That's the appeal of running club too - I leave the house lookig forward to seeing my mates there, rather than thinking about the running I am going to do. Your best 10k time sounds good, did you do that this year?

All this talk of running club, I need to get ready and go, hoping it will clear my head - have spent much of day at hospital sitting with DM, and now have a headache.

June - your trainer is an idiot if he is recommending that for a HM. I would worry about his credibility having received such inappropriate advice. (blunt emoticon) You need to have a long run done slowly that gets you to or near to the distance. While intervals may seem a bit much they can be done at your pace and still gain huge benefits. Similarly tempo running is an excellent way of pushing your lactate threshold level which will help with your fitness and pacing. It just means running will seem easier whereas plodding at an indeterminate pace over three similar distances will get you not anywhere not very fast.

15 miles today which I ran progressively starting out at 10m/m and ending with 7m/m. My schedule had 16 with 8 at marathon race pace but I am not really in great shape and my legs need to remember how to turn over and I find these progressive runs a gentle way of ramping up the pace without jolting the system too much. All done on the G Trainer to reduce the impact on my injured ankle but it is ready for outdoor action so I am heading outside for my recovery run tomorrow.

driving - sorry to hear the bad news. We should all be responsible and vigilant about these things. We owe it to our families and friends.

june - Just had an afterthought that your trainer may be planning to alter the program on a weekly basis??? Would that explain it?

Agree with what driving and moshi have said. Having just did a HM you deffo need a long run in there. I got up to 11.5 miles in training and it was still a shock to teh system to do 13.1........such a shock I have signed up for another Thanks MrsWeds

Moshi yes, that's a thought - because whatever it is, it isn't a half marathon training plan.

mind you plodding at an indeterminate pace over three similar distances will get you not anywhere not very fast sounds like a great description of my running :o

am trying to fix that: tomorrow is 6 x 800 at HM pace with recoveries at 25% of interval (so about 4.5 mins running and about 1 recovery); wonder if I'll manage it?

driving - the trick is to ensure you maintain pace so you don't flag at the end for the final few. If that means slowing your pace for the interval so you know you can do 6 sets then so be it.

moshi that's useful advice - I'm usually a bit keen at the beginning and then flag and struggle at the end. But I think my HM goal pace is sufficiently modest that I'll be OK - if not, I'll need to revise it, i guess

Eeek. I accept full responsibility for it DrNo Have you got mountains hills in the vicinity you can practice on? As I mentioned on FB, some of the scenery is stunning, proper Yorkshire countryside, and last year it was a gloriously sunny autumn day when we did it (will probably chuck it down or snow this year )

I'm going to attempt some intervals on my run home tomorrow, having been inspired by everyone on here doing fancy things. I'm feeling like my energy levels are back up to normal again now so am raring to go. Have started doing a few sit-ups etc so if anyone does have a good list of exercises they recommend (particularly for quads, core and arms) just let me know (I won't have access to a DVD player though as DH and/or DSs will be hogging the telly).

Chewy, glad you have found something that helps, well done for putting on the trainers and getting back out there again.

I got the Runners World half marathon schedule sent to me via email today, if anyone needs it I can forward it on to you via FB. It does say that it's possible to do a sub 1.50 hr running 3-4 times a week.

I started 6 week 6 pack tonight as I promised I would . Although actually misunderstood it a bit and don't think I worked as hard as I could have done as it didn't feel too bad.

In the gym tomorrow for my speed interval session - I have managed what I have done quite happily the last couple of weeks so is best to increase the speed of the intervals or the number of intervals ? I have been doing 4x 1K at 10m race pace. Time wise I can only do more if I cut down on warm up and warm down but realistically I think I could cut the warm down a bit.

I didn't know there was mountains in Bradford
Good to hear you can do sub 1.50 on 3-4 times a week but I think that might be beyond me! Can I have a copy of the schedule though please MrsW? Not that I'll be starting it anytime soon but it's worth a look.
I looked into the Fleet HM which is next March and entries open in Sept/Oct. If I can manage to stick with you lot over the summer I think I'll go for it if you'll all hold my hand.

I commented on the very heavy rain earlier and that I was meant to be going for a cycle and ds1 (5) told me I had to go for a swim instead. He even suggested I run to the pool first. Then he saw a cyclist and said 'look you can go cycling in the rain.' Who needs a personal trainer when you've got him on your back?!

So I went for a swim and in the shower afterwards the man next to me had his hand down his shorts 4 times, yes 4, in 1 shower! Surely there was no need for that!

MrsWeds loads of hills in Harrogate yes, I will get practising. However, have never seen these hills in Bradford so have no idea of the magnitude! Shall I do a reccie first or is ignorance bliss?

Here are some exercises we do at BMF that will target the areas you mentioned:
Quads - squats and lunges and possibly squat thrusts
Arms - press ups in various forms (wide armed, clap, crossed thumbs), tricep dips
Core - sit ups, half sit ups, the plank and side plank.

Google them all for instructions on how to do

Thanks MrsWed. I did 6.25 very hilly miles with my club this evening and I am fairly confident that my recent non-running has had very little impact on my training. I suppose this makes sense when you take into account tapering.

They should be easy to find DrNo, they are the ones with snow on top

Brilliant, thanks for the exercises, I shall employ one of my DSs to bark orders at me tomorrow and get cracking with all of those.

Debi, will send it tomorrow once I've retrieved it from work email trash.

Chewy, you're obviously quite fit to be able to do all of that!

oh no, eeeek, sorry my post really wasn't clear. moshi I only asked my trainer to balance my training week, ie incorporate enough running in it so that I could train for the half marathon on days and in a way that would work with the rest of my training if you see what I mean.
He has told me he does not know about running in depth and I have told him I joined a really great forum with really helpful people who have done it all before ;)

driving re: the "10k" day just means the day I do a long run. At the moment the longest run I have done is 10k to that's why it says that there. The plan is to increase it gradually. I figured there's 12 weeks, increase it by 1k a week but in practice I think I need to do 10 this week and maybe 13 next week, something like that. I have printed out the plan you linked (the one for novices) and plan on following it as closely as possible. (with tempo/intervals etc on the days of the shorter runs) .

Having said all that I went for a run yesterday, 5k in 29.20 mns. I was all over the place from 5k per hour to 13k per hour, had to go back to 5 three times. It was a great workout though and I was surprised I could do 13 for more than one minute and not have to stop after.
Still, I left feeling really down as I found it a lot more hardwork than I thought (maybe because we had a lot of cake and alcohol at the weekend, i never usually drink) and wondered why on earth I signed up to a HM.
I was disappointed because I also thought I could probably do this 5k in 20/25 minutes for some reason.
Do you guys ever think maybe you shouldn't have signed up for your race, I was thinking maybe running isn't for me!??
I certainly didn't feel like this for the 10k.

Tomorrow is my long run so I'm going to try and find an interesting podcast to download and hope it goes well :D

Do you guys ever think maybe you shouldn't have signed up for your race, I was thinking maybe running isn't for me!??

I thought that all through my training for my half and only got up to 11.5 miles in training - managed the 13.1 miles with not too much trouble on the day :)

Sorry have been AWOL for a couple of weeks - things have been manic here and I'm just trying to find my feet again! I'm going to a yoga/pilates for runners taster session organised by my running club tonight. Should be interesting!

Hi all

Just a quick(ish) 5 miler yesterday (38 mins 40) as I suddenly realised that I had not a rest day for a week. Not all running - circuits, pilates and running, but thought my body could do with a rest today, so nothing planned.

My DH works away most of the time at the moment so I am pretty constrained with training time. I work four days and occasionally manage to do a day at home so I always sneak a run in then (that was yesterday!) Hopefully DH will be home more from the end of July and you lot have all inspired me to join the local running club then and try some more structured sessions. I think I have reasonable base fitness and I am not slow, but I haven't really improved that much for some time, apart freom gradually extending the distance I run. Perhaps some tempo stuff or running with others might be what I need.

Do you guys ever think maybe you shouldn't have signed up for your race, I was thinking maybe running isn't for me!??

Yeap! What I find hard is when a previously manageable distance suddenly seems like a chore...that really unsettles me as I start doubting my ability to run further.

Started new plan this morning with a gentle 7 miles...I made the effort (after advice on here!) to push the last 1/2 mile which is something I normally find difficult as once my body is stuck in gear I find it hard to change it. Managed it today though and it is something I will try on future long runs I think.

Do you guys ever think maybe you shouldn't have signed up for your race, I was thinking maybe running isn't for me!??

Oh yeah! well I did 6 x 800 intervals which were supposed to be at my HM target pace, but were actually between 10 and 30 secs faster. It was OK - I didn't exactly enjoy it, but I did it and I wasn't working at max effort except for the last 150m of each interval. Confidence is a huge issue for me, as I was convinced that I couldn't do them, and then suddenly I'm on rep 5. I hate the way that intervals show up as slow pace on my log though. I still have a dodgy tum...

DP at docs for routine pee-in-the-pot checkup; nearly 17 weeks! nearly half-way. Mad. Can't really believe it.

Another one who sometimes (mostly) feels I'm not a "real" runner. I definitely don't have the natural ability, but what I do have in buckets is determination - that was what got me through the marathon (or was it the promise of a large glass of chilled white wine when I finished ?)

Much as I would love to be a better runner, I can only do my best. Which is really frustrating sometimes, as I see people I know who might have only just started running, or maybe not put in the hours, and they are doing much better than me. But I've found something that I love to do (I feel utterly miserable if I can't get outdoors for my run) and as long as I'm injury free I'm happy.

I don't know why, but recently at our gym there have been whole groups of young people (mostly men) with prosthetic limbs. Maybe some scheme with a local hospital or rehab centre? It's utterly humbling to see their grit and determination on the treadmill - completely puts it all into perspective.

good, it's not just me then ;) still, you guys seem to do a scary amount of mileage. Only a couple of months ago all i was doing was 2 or 3k round the gym and a few sprints A WEEK. :D (novice is the word i'm looking for I think ;)

I've got a feeling this running business is going to be an emotional rollercoaster just as much as my weight loss program was.

driving I hear what you're saying about the confidence thing. When I asked my previous personal trainer how he got his confidence he said he was just "naturally an arrogant twat" which I thought was funny :D (and untrue!)
thanks for that link, this calculator is great!
I find the personal trainers at my gym. I have had a trainer pretty much continuously once a week since 2006, stopped when I got pregnant because of SPD and started again almost exactly a year ago. Exercise helps me manage my weight, otherwise I just pile it on scarily quickly.
I am committed because I eventually want to be a trainer myself, and a bodycombat instructor but dh and I run a business together and time I spend at the gym is time I am not spending working for our business and then that adds to his workload which is obviously not really fair.

There's a register of personal trainers online here.
I got on brilliantly with my previous trainer but he left to another country which I am gutted about. My new trainer is great though, used to be an olympic wrestler and really knows how to train smart as opposed to working out hard and full on all the time.

i think it's important that you feel comfortable with your trainer, you don't have to stick with the first one you meet, I've had several, not all of them i would recommend.

mrswednesday can you get hold of mensfitness mag? it's got lots of exercises. also men's health's "spartacus workout" is good, I think if you google it you'll find a link to the facebook page where it's explained in details.
notyummy I think it's very important to have a rest day to let your muscles recover. Today's my rest day too :)

right im off to do some more maths...

I'm liking the sound of the "Spartacus" workout?! I've been addicted to Game of Thrones on the telly which ended last night, and a friend of mine said "oh you should watch Spartacus: Blood and Sand. It's a bit graphic but really good."

Well all I can say is . I was expecting a bit of fighting, not full-on male nudity, people being cut to pieces, and rampant shagging. I nearly spat out my tea!

paws - what channel have you been watchING >?? I'm not sure that's one we have (but I might try and find it ).

june - I think we all have days when running doesn't feel right. Confidence for me is a definite problem. I have been building up my distances so slowly because I don't really believe I can do long races. So by the time I do a half I will have been back running over 2.5 years. But I am at least beginning to believe I might be able to do it (well I believe I can do i will think I will be able to do the next 3.1 miles !

So, after my '6 week 6 pack' attempt last night, I feel nothing in my abs but sore legs ! Not quite what I had in mind. I assume I either didn't do it right or shouldn't have done the absolute beginners version (in my defence, I misunderstood it and thought the different levels were the ones you work through rather than there being 2 different workouts). Will try harder next time.

10K on the treadmill this morning - upped my number of intervals in the end so did 5 x 1K at 10m race pace.

I must say, although I haven't enjoyed running on the treadmill for the last 2 years it has helped with boosting my confidence - As it is such a low key gym no one is a super athlete and everyone is super supportive.