Anyone for a running training thread?

[milkfromthesleepycow]

So I was a good runner in what feels like a previous life (pre kids!) and have recently got back into it. Done the couch 25k program and am gradually building up the mileage with a view to doing a half marathon in may and a full marathon in October next year.
Could do with some support /chat with anyone else training for a race or just wants to debate the finer points of the importance of interval sessions (I hate them!)
I was sure there used to be a running thread on here but I can't find it!

Easy run and strides for me…getting cold out there, gloves soon :(

7.6 miles at 13mm 😁 ignored my HR @needastrongoneagain
But it held steady around 160.

Twas lovely, river was flat and glassy, swans, squirrels and all the joys of autumn

I'm saving my proper cold weather tops for a month or so @Shopgirl1 but I am in the southwest!

4.2km fartlek with DD on her bike. The random speeding up and then her stopping for a drink of water or to look at a red leaf seems very effective 😂

Ooh I was very tempted by that programme too! Have you used it before? Does it work?

I've just done a marathon & I thought something speed focused might be a good change for winter. I do fancy trying to get faster. I did road relays last month and was really pleased with my time.

I did my first cross country race of the season today. No need for trail shoes and a beautiful day for it.
Felt like hard work and I wasn't as quick as I wanted but was hoping for a top 20 finish (in the ladies race) which I think I got and I overtook a man in the last 50m 😊
I would say hopefully things will improve but the conditions (and courses!) get harder as the season progresses!

@MintChocCornetto I’ve not fully done it yet because the timings have never matched up with other plans but right now, lower volume, more speed is suiting both my life and injury! It’s definitely really interesting and there is LOTS of content about form and HOW to actually run faster, which no one ever seems to tell you so I think it’s worth the money.

If you buy it, they add you to a Facebook group and there are LOADS of people on there getting like a whole minute off their mile PB in the 12 weeks!

That sounds like it might be worth the money @user1471548941 - I've often thought about how to improve my form but haven't come across anything incorporated in a training plan before.

interesting about the short & fast sessions.

that might also be a bit easier to manage around work and family.

I'm trying the training peaks app. It has a free ten week program for base building and lots of content. The speed work is mainly fartlek though, and I don't understand a lot of the metrics. I've only done two weeks but not sure it's for me so might have a look at fast fall instead

Been reading up on form but would be good to have something that incorporates it (and makes sense- One article, which was otherwise very good, said that you should prance like a pony, I realised I didn't know how a pony pranced and promptly went down a very strange internet rabbit hole!)

That’s interesting as there is a sub 17 minute 5k runner in my club who I think does prance like a pony when she runs! Other fast people don’t though. I think fast fall (if it’s track club babe from Instagram) focussed on forward lean, relaxed shoulders and high cadence and the rest works out if you can get those right.

9k easy for me yesterday, my longest run since injury and a race I should not have done in June. I’m shocked at how long it can take to get over some injuries…so frustrating

'prance like a pony'

I had a couple of sessions with a physio (because of a different issue) and on one occassion she put me on a treadmill.

the instructions where:

• use your shoulder and arms more
• loose neck 'swishy ponytail'
• lift knees up as if you have to step over a kerb with each step
• extend the leg more
• shoulders back
• back more loose, feel the rotation when you swing your arms

how I didn't fall off the treadmill I don't know

That sounds so confusing @greenacrylicpaint

I know I tend to shuffle and not lift my feet so could do with improving that but how you are supposed to change all those things at once I don't know!

I know!

I try to concentrate on one at a time for a good few steps. hopefully the better form will start to stick better.
using the arms more feels really good in the back, I feel 'taller' if that makes sense.

I just started training for London marathon a few weeks ago. Currently can do up to 4mi on a decent pace, and was able to do a sub 28min 5k on Saturday (just about). I'm running 5x a week with 5x strength training sessions. Hoping to run the marathon at 3:45

Hi all!!

Could I join please? I've been running for quite a long time but have been injured for the last 2 years. It's been such a frustratingly slow road to recovery but I think I'm pretty much there now.

I'm planning on signing up for a 10k in the nearest future, purely because it's been so long since I managed to run that far!

Those tips look good @greenacrylicpaint Might have to try them out in the dark though...

Do you know whether you got in yet or is this a deferred entry?

I've entered the ballot foe the first time.

That would make your goal marathon pace faster than your 5k pace? A 28 minute 5k is circa 9mm whereas 3.45 is just over 8.30mm? Unless I'm wrong!🙂

Just under 7 miles last night with the club at a social pace as it was a social run.

Best tip from my physio re running is don't look up (don't slouch) and use conditioning work to strengthen weaker areas to make you more evenly balanced.

@needastrongoneagain
You're right.Acvirding to VDOT predictor, the marathon time with5K timeof 27 minutes 30s will be 4 hours 20 minutes.

Fud you mean sub 23 perhaps name change?

Oh dear, so many typos!

According to VDOT...

Did you mean...

Currently can do up to 4mi on a decent pace, and was able to do a sub 28min 5k on Saturday (just about). I'm running 5x a week with 5x strength training sessions. Hoping to run the marathon at 3:45

As kindly as possible- i think you need to adjust your expectations. Significantly. (Unless this was a typo and you meant 4.45? Or you've run several marathons before and are especially slow over 5k?!)

By comparison, I ran my first 3:45 marathon when my 5k PB was around 21 minutes and my half PB was sub 1:40. It is very hard to get comfortable over the marathon distance. The old calculator of half marathon x2, plus 20 mins, sounds generous at first - but then at mile 20 of a marathon, when 8 min miles start feeling very fast indeed, it suddenly doesn't.

I'm running for charity (Blue Cross). Yes my best 5k so far would take just above 4hrs, but I've just started training so I can only get better ;) . I've managed sub 4 before, and my DH (who's also a runner) says I simply don't push myself enough. My PB for 5k is sub 20 (5 years ago).

@trailrunner85 as mentioned in the update, this is not my first marathon. Considering I've just started running again from zero 3 weeks ago, sub28 5k at a mid/easy pace seems fairly reasonable to me. If I do the maths (and I have all the stats thanks to Strava) 6 months before my sub 4, my pace was considerably higher (at least one extra min per K). I'd be happy with anything sub 4, but 3:45 is what I'm aiming for.

Ok, good luck with it! It's a big ask. My top tip would be to make sure you're doing sections of your longest runs at marathon pace.
It doesn't really feel it in training, but over 26 miles, 8:30 pace (eg a 3:45 marathon) is significantly faster than 9min pace (roughly a 4hr marathon). You need to get used to running at that faster pace when you're already knackered.
Otherwise the danger is you'll go out at marathon pace, hold it for 3hrs or so, and then blow up at 20+ miles (been there, done that!)

Thanks trail! That's probably part of the plan! I'm following the Garmin one, but they don't tell you what's next in the plan. For my sub 4 I loosely followed the Hal H one. I was able to shave 45mins between the two marathons (roughly 2 months between them). I remember when I finished the sub 4 one, I was like is this it?? I've never been exhausted after running one, and always aim to be comfortable while running (otherwise what's the point?) Never been injured, don't know what the legs like jelly feel like etc... Which is why my DH thinks that a 345 is well within reason for me (and I tend to agree).