2015 Running Thread Part 5

[actiongirl1978]

Hi everyone, new thread started!

when it comes to running sun is definitely not my friend (I love to see it at all other times of course :o)

That sounds like the ideal kind of club, runtothehills! I probably won't be able to make it every week because their runs start at 7 pm sharp, which will mostly be fine when it's nearby, but they do some runs starting from much further afield, especially during the summer.

Can I please add 7.5 lovely trail miles frome this morning, was perfect running weather and even felt like I had a bit left in the tank (although not so much now as I'm glued to the sofa!!)

12 miles from me with a running club friend. It was a lot easier to do the accelerations of the last 40 minutes running alongside someone else. I'm preparing for the Mont St Michel marathon in duo in a couple of weeks time.
806.6 + Dottie's 7.5 + my 12= 826.1

Congratulation runtothehills, that's brilliant!

And congrats on your London Marathon place too lastqueen. Hope the training goes well and injury free this time.

6.92 unexpected miles today. Had to take car to garage for repairs so while it was in I ran into town, had a browse, met up with DSis for lunch then had a very leisurely jog back to the garage. Felt quite strange being out of my usual comfort zone and routes. Really pleased I got a run in when I didn't expect one

826.1+ 6.92= 833.02

Does anyone know if particularly slow runs affect your pace adversely and undo some of the benefits of intervals? I think I remember reading that one of the things intervals does is to increase the setting of your brain's 'pacemaker' to increase your automatic cadence. Presumably then slow runs would have the opposite effect?
Or is that all rubbish?

10.4 miles in the lovely sunshine this morning, dd has athletics on Sunday so had to do long run today. Next week the taper begins!
family I think if all your runs were slow runs that would slow you down, but a gentler run can help your body recover from tougher workouts. Plus if you do a long run, I think that's more about getting used to spending time on your feet, rather than speed, and so building up that endurance and stamina is not detrimental to your overall speed.

I don't know, Familygermsareok, but I do know that I wouldn't be able to increase my distance if I weren't doing my long runs really slowly! I'm sure I've read that increasing pace and distance at the same time isn't a good idea.

I think I remember reading that one of the things intervals does is to increase the setting of your brain's 'pacemaker' to increase your automatic cadence. Presumably then slow runs would have the opposite effect?

sounds plausible, Id imagine there's a certain amount of trade off but as Holmes says' pushing on all fronts (ie increasing speed and distance) is probably going to constitute overtraining for most people

Family
As far as I understand, there are two schools of thought on training.
One which is more for long, slow runs (Arthur Lydiard) and the other which is more pro intervals (Mihaly Igloi). I think you need both, but it is the ratio which is important. I would prefer 80:20 long slow to intervals but unfortunately my coach (at the moment) is more pro speed even on the long runs. Certainly long slow (9kph) runs are good for endurance. Intervals are important for speed and cardio. Whatever w:orks best for you! I'm a great Matt Fitzgerald fan and he advocates the 80:20 program of long and slow vs fast which would suit me fine! Unfortunately my club coach is following a different method at the moment...

Aren't long slow runs also needed to train the body to burn fat rather than relying on stored glycogen for energy? My marathon plan had intervals one day a week all the way through I didn't do them every week although my speed over 5K improved just because most of my runs were so much longer.

No running all week for me - the one day I was hoping to get out it poured. yoga today though, and planning to run to and from parkrun tomorrow to bump up my mileage.

Thanks everyone, some good points.
I googled Lydiard and Igloi, very interesting to read about them and their training styles. All a bit too complicated for me though, especially as a solo non club runner.
It just struck me that maybe very slow runs might slow my internal pacemaker in the same way that intervals are supposed to speed it up, but it does make total sense that a mixture of run types is the way to go. As Anglaise said, the proportions of run types differ between different coaching regimes. For a non serious runner like me it probably doesn't matter that much as long as I do a bit of everything somewhere.

Sorry, forgot t put a total

843.42

3.6 very windy miles from me this morning.

847.02

lastqueen congrats on your VLM place.

Interesting thought family. I certainly think your body gets used to a certain type of run - I notice that unless I am consciously trying to change it my 5k pace is exactly the same as my 10k plus pace when I know logically I can do it faster but my legs just get into the most familiar rhythm. I think I'm going to try and stick to one intervals, one tempo and one LSR from now on instead of my current intervals/LSR and 'easy' 5k and save 'easy' runs for when I am struggling with motivation at all or hungover.

I am seriously cross with myself because I forgot to take socks with me for my after work run yesterday, so went and did it without socks and now have the beginning of a blister on the arch of my foot... AND it's our local 10k on sunday. Silly silly me. It's not too bad at the moment so I am going to attempt to keep my slippers on most of the day! Do you think I should put a plaster over it, or will that irritate me more?

I did however get a 5k pb last night, so it might be worth it!

Adding 6.1 from me this week 853.12

Morning all - Laughing I'm the same, I have a comfortable running pace around 10 minutes/mile, and need to remind myself to go faster for a 5K (someone said on an old parkrun thread that you have to push yourself all the way around a 5K - if you're not out of breath all the way around you're not trying hard enough) and slower for a long (8-10 mile) run. Well done on your PB

I ran to and from parkrun this morning, so have 5.17 to contribute 858.29

Adding 13.4 to make 871.7. Race was brutal but I realised I did Overestimate it because I stupidly forgot that you're not going to sea level every time so was actually only 2200m elevation over 21k and not 3500m as I originally thought. Placed 3rd in the veterans and 6th overall and happy with my time, so all good. Am annoying myself with my seeming inability to eat and drink enough during races. Definitely suffered from lack of calories on the last peak and have a headache from dehydration. I really don't know what the issue is because the rest of the time I don't stop eating- just on races I keep putting it off. I had half a banana and a power bar but wasn't enough. I'm thinking for my next race I'm just going to eat liquorice all sorts cod I bloody love them.

7.5 from me, slow pace. Am meant to be at 8.5 miles by now but the chest infection set me back. So toodled along at 11mins per mile.

879.2

13.1 from me bad race. Huge blister on right 'bunion' small blister on left minor victory cut on right ankle from where I kicked it multiple times every muscle in my body aches. Sticking with 10kms from now on.

892.3

Well done on your podium place aggressive that's a brilliant achievement.

Hope your feeling better phlebas. Alot of us seem to have been struck down recently.

11.85 from me
904.17

Well done AggressiveBunting!

13.1 miles is still fab twobambinos, well done!

One of the coaches at my club said a 5k should hurt OhOneOhTwoOhThree!

A parkrun and there and back today so 4.3 miles from me. My fastest parkrun for a long time and a minute quicker than last week for me

896.6

Whoops cross post with Suzannecanthecan 908.47

(I meant 11.87 so the total still stands)

Sorry to hear about the foot problems Twobam blisters do seem to be more a of problem on longer runs, even if the shoes seem comfortable for most of the run.

Running with a chest infection sounds a bit risky Phleba?

Congratulations Aggressive you must be made of strong stuff to run in that sort of climate let along place so well in a race!

Well today is the first day that I've not stuck rigidly to my training plan - am meant to do Parkrun or 5k fast ish run on Saturdays. However with dh out supervising DofE from 8 a.m. to 6 p.m. and me with both kids and the puppy, I haven't had a chance. He's doing the same tomorrow, so am considering an early run before he goes!

Congrats on your podium place Aggressive, sounds like it was a tough race too. I never eat enough on long races either, banana is all I can manage, everything else is too dry and too much effort to swallow. I like licquorice allsorts too and a sweet shop in Rennes has just started stocking British sweets (and jellybeans)!
5 dog running miles from me, no proper training session, will do that tomorrow.
913,47