GRcade

mcjihge2 wrote:Tried some HIIT training today. tougher than I thought it was going to be.

Running interval sessions are a bitch but it's how you get faster!

10 miles done today, preparation for October half marathon is coming along nicely

Great work guys! Love seeing the progress in our community. Today was a short, sharp 5k and it ended up being a PB of 21:12 which I’m happy with! 20 seconds off last weeks 5k. 10ks for the rest of the week just got to stop those pesky unhealthy Saturdays from happening... 4 weeks until the next Half - aiming for sub 1:50 this time out.

I just squeaked a 1:59 in my half marathon yesterday.

God I really had to push myself. Those lase 3 miles were absolutely killer. My bPM hit 204 at the end!

So....how the hell does anyone manage a full one?!

Curls wrote:I just squeaked a 1:59 in my half marathon yesterday.

God I really had to push myself. Those lase 3 miles were absolutely killer. My bPM hit 204 at the end!

So....how the hell does anyone manage a full one?!

It's more the time needed for training that puts me off

North Korea marathon anyone?

http://pyongyangmarathon.com/#homepage-tours

Edit: Sponsored by DHL

Just registered for the Thames Trot 50 miles in October.

It's going to be tough, but I think I have about 10 weeks to prepare.

satriales wrote:Just registered for the Thames Trot 50 miles in October.

It's going to be tough, but I think I have about 10 weeks to prepare.

PM me if you need any info. I’ve run the event 9 times (should have been 10 earlier this year but I was dying in bed with man flu - I was genuinely very ill) and couldn’t make it.

I’ve also entered it again (they’ve moved the date from Feb to Oct) so will be there!

Unshameful gloat

Broke my 5 Mile PB in a race today 36:02, beat my target time and literally gave everything I had to give.

Feeling proud

Avon wrote:

satriales wrote:Just registered for the Thames Trot 50 miles in October.

It's going to be tough, but I think I have about 10 weeks to prepare.

PM me if you need any info. I’ve run the event 9 times (should have been 10 earlier this year but I was dying in bed with man flu - I was genuinely very ill) and couldn’t make it.

I’ve also entered it again (they’ve moved the date from Feb to Oct) so will be there!

Thanks, I've been reading your blog and it's been really helpful and interesting. I'll say hi if I see you at the start (definitely won't see you again after that!).

I guess my only question is how well signposted is the route? Obviously it mainly follows the river, but is it worth checking maps beforehand or is it impossible to get lost?

The three points to check are:

1. Near Whitchurch when you come away from the river.

2. Pangbourne, again when the Thames Path comes away from the river.

3. Before and through Shiplake when you come off the river.

The Thames Path is well sign posted (green arrow signs or acorn markers) but if you’re not familiar with the area then it’s worth being vigilant.

Good luck with the training.

Did an 11 mile run yesterday as part of my build up for my half marathon in October, did well for 10 miles then my legs went in the final mile and I lost 30 seconds pace.

What kind of pace should I be aiming for in my half marathon training (this is my first one)?

10k race pace is 7:15, read somewhere about doing 2 minutes a mile slower when going up to half marathon?

poshrule_uk wrote:Did an 11 mile run yesterday as part of my build up for my half marathon in October, did well for 10 miles then my legs went in the final mile and I lost 30 seconds pace.

What kind of pace should I be aiming for in my half marathon training (this is my first one)?

10k race pace is 7:15, read somewhere about doing 2 minutes a mile slower when going up to half marathon?

I use this: https://www.runnersworld.co.uk/rws-race-time-predictor

Put your 10k time in and it'll tell you what you should be aiming for. Then you can work out your pace from that.

Tried a third HIIT session. Faster, and its improved my parkrun times alot. But I think ive strained my knee today. I cant tell if its me going too fast or my shoes have gone. The last two occasions my 5km time slipped below 23min I got injured and was out for 3 months. Im on about 500km ish (1 year) on the shoes at the moment. Its either that or I should back right off the speed.

poshrule_uk wrote:Did an 11 mile run yesterday as part of my build up for my half marathon in October, did well for 10 miles then my legs went in the final mile and I lost 30 seconds pace.

What kind of pace should I be aiming for in my half marathon training (this is my first one)?

10k race pace is 7:15, read somewhere about doing 2 minutes a mile slower when going up to half marathon?

I think that’s too slow. Most training plans suggest each week a couple of hard days (intervals/hills) and a longer run each week. It’s not a massive jump from 10k to Half.

Here’s a link to a simple race time predictor which you can use to assess your Half time based on your 10k run.

https://www.runnersworld.co.uk/rws-race-time-predictor

Here’s a link to a 1.30 Half plan which looks around your range.

https://www.runnersworld.co.uk/training ... -schedules

If you can run 10k at 7.15 then running a Half at 7.30-7.45 range is likely (if you’ve trained) as a suggestion.

Personally my 10k/Half/Marathon paces (when fit and sharp) have worked out to be 6.15/6.30/6.45m/m so only 15 seconds difference as I’ve stepped through the distances.

Basically, I’m saying don’t sell yourself short. You earn the result with the weeks of training beforehand. It doesn’t magically happen on the day. However, I do feel like a bit of a hypocrite as my summer training has been long slow miles and I couldn’t run a sub 3 marathon in my current shape.

Avon wrote:

poshrule_uk wrote:Did an 11 mile run yesterday as part of my build up for my half marathon in October, did well for 10 miles then my legs went in the final mile and I lost 30 seconds pace.

What kind of pace should I be aiming for in my half marathon training (this is my first one)?

10k race pace is 7:15, read somewhere about doing 2 minutes a mile slower when going up to half marathon?

I think that’s too slow. Most training plans suggest each week a couple of hard days (intervals/hills) and a longer run each week. It’s not a massive jump from 10k to Half.

Here’s a link to a simple race time predictor which you can use to assess your Half time based on your 10k run.

https://www.runnersworld.co.uk/rws-race-time-predictor

Here’s a link to a 1.30 Half plan which looks around your range.

https://www.runnersworld.co.uk/training ... -schedules

If you can run 10k at 7.15 then running a Half at 7.30-7.45 range is likely (if you’ve trained) as a suggestion.

Personally my 10k/Half/Marathon paces (when fit and sharp) have worked out to be 6.15/6.30/6.45m/m so only 15 seconds difference as I’ve stepped through the distances.

Basically, I’m saying don’t sell yourself short. You earn the result with the weeks of training beforehand. It doesn’t magically happen on the day. However, I do feel like a bit of a hypocrite as my summer training has been long slow miles and I couldn’t run a sub 3 marathon in my current shape.

That's really helpful

I think the issue is it's my first half marathon so a lot of it is mental and I need to get used to doing this distance, I believe those times are in my capabilities.

I will look to use the 1:30 plan for my second one but I have have been doing long runs, intervals, tempo runs each week so I feel I have done good training and just need to keep going for the final push

I reckon I can run 1:45 on the day

Got under 23min at parkrun today. Its been about 2 years since i last broke 23min.

mcjihge2 wrote:Got under 23min at parkrun today. Its been about 2 years since i last broke 23min.

Congrats!

I wish Park Run was on a Sunday. I always find myself busy on Saturday mornings, but have time to kill on Sundays.

In other news, I got so lost in a field when out for a run today. I'm currently in Ireland and am not from here, anyway I spotted some styles across the river when on another run, soo today I thought I'd check out the 'footpath' on a run today.

With every field I ran through, and every style I came across, it got more and more overgrown. Eventually I was crossing over styles that were basically nettle bushes. I persevered and in the last field before a road, the footpath was completely cut of and some new big houses had been built in the way. I ended up climbing over a fence and trespassing through to get to a road.

What a gooseberry fool run that was, they should have put a disclaimer on the first style saying that the footpath led to nowhere!

Got a new PB for 5K, 22:32 on Gladstone Parkrun.

Need to start on the 10k timed runs.

Big race day today, is anyone doing anything?

Cyburn2 wrote:Got a new PB for 5K, 22:32 on Gladstone Parkrun.

Need to start on the 10k timed runs.

Brilliant time! Well done