2015 Running Thread Part 6

[Anglaise1]

New running thread

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

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

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!

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

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

1387.27

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

11.6 extra super windy miles from me

• 1390.87 = 1402.47

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.

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

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

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!

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?

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.

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.

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.

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.

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

Phlebas can you do a 10k race before your HM? It would really help you do one in week -4 of your HM training. If you can run 10 miles you will be able to do 13 in a race, I don't think you need to do longer
Make sure you do your last long run not less than 7 days before your race (and it shouldn't be your longest training run, taper a little), and the week before do two other training sessions. I wouldn't take 5 days off but if you race on Sunday do a training session Tuesday and an easy one Thursday or Friday, 40 minutes easy plus 15 minutes strides. That's what I'd recommend having done several HMs, it is what we do at the club.
Agree with runtothehills you do your PBs doing a shorter race after a longer one (I did my PB HM 1H42 3 weeks after a marathon) but the practice of a 10k race would definitely benefit you.
And definitely try your new shoes before!
11.1 miles from me, dog running and club outing with accelerations.
1421.51

Argh what a disaster! Our club social run was moved today due to forestry commission making it impossible to get to and then as people started arriving at the new location there was an accident and the police wouldn't let people into the car park so through fb, texts and calls we moved to a their location. Got absolutely soaked and little dog has a horrible cut on her paw
Anyway, 4 miles done!
1425.51

Not sure how well you can see.

ouch! Poor thing

(have finally ordered some canicross kit from that kisi site, thanks cinnamon!)

Oh no-poor dog. After 10 miles stumbling over HK trails this morning I know how he feels. 1435.51

I think I may need to totally rethink shoes. I love the stablity and cushioning on Hoka's but I have to accept they are too narrow and my bunionsbig toe joints get sore from where they're pressing against the sides. Might try the men's and see if they're wider. If not, Brooks? North Face? Tried Altra's- they're wider in the toe box but I found the heels are too wide and my foot just slides forward. Dont need big lugs as Hk trails drain well and tend to be rocky rather than muddy, and I am heavy for a long distance runner (61kg) so cant get away with Speedcross/S-Lab etc on technical races over 35k or my feet are agony. Also need to buy road shoes but that's a whole other purchasing decision.

phleba I'm inclined to agree that you dont need to go above 11 miles for your LSR before the half, and also to do an 11, and then maybe taper to 9 as your last longer run. Re time off, I personally do benefit from a longish rest beforehand- at least 3 days doing very little apart from eating jacket potatoes and a few 5k jogs followed by stretching and rollering. When you start doing a lot of races, you cant really do that so much or you'd never train, but certainly for a first half, I think you'll benefit from a very gentle few days beforehand.

9.47 from me yesterday- one longish run and a short interval session 1444.98

Sophie ?Re shoes I also found hoka too narrow (I had the bondi) but am now running in hoka constant which have a wider toe box, I found them very comfortable, no wearing in period.
Might be worth considering for you? ?

Your poor dog cinnamon! Hope she is ok now.
2 fast miles from me this morning, at 18.40, the fastest since my injuries, so i'm pleased.
1446.98

I need a wide toe box too, as I have a bunion coming. Boo! I have been running in asics and they have generous toe areas, but they are starting to feel hefty on longer runs. Someone recommended Mizuno to me.