Considering being more strategic about my running

[C3PO]

Even though I accept the fact that I'm fairly slow, I really find the long runs in preparation for a big race hard going. So I'm wondering if I should be a bit strategic and see if I can improve my speed overall.

So I'm thinking that maybe I should be a bit more strategic after London, and focus on speed more than distance. Even though I've managed 5K in under 30 minutes in theory, I still haven't seen it on my actual finish times, so even though I've got a couple of HMs on the horizon, I'm considering focusing more on speed going ahead. My hope is that this means I can translate this into also a faster long distance pace, so that I can reduce the time I'm out on my long runs.

Has anybody done this, and has it helped? Should I focus on 10K? I've never done an official 10K in less than 60 minutes, and would really love to do so.

[ju-ju- Marathon]

I have found that its hard to focus on both so just focussing on the one sounds like a good plan. I am in this phase at the moment as my 5k time has dropped considerably due to a longstanding injury which i am now correcting. Before this happened I focussed on my 5 then 10k times using intervals etc and I got my 10k down to 56 minutes with a view to getting a sub 2 HM. I could see it was tangible but I had to take it back. This did change my long run times. I got so bored of them so I switched to more challenging long runs which were shorter with a view they would have the same end!!!!!!

[Madge50 Marathon]

Hi C3PO,

I think I’m feeling the same about my long runs, I’m slower than you, and this prep for my HM has seemed very hard. Whether it’s not being able to go on trails and having to do more road/pavements, which i don’t overly enjoy due to the noise and traffic, plus hazards like cyclists, cars pulling out of driveways etc., I don’t know, or the time it takes me - I’ve felt a bit pressured on the time front due to work commitments....and not least the winter - I know that’s not quite like you have to contend with, but it’s dreary.....cold....etc.

I’ve hit a real plateau on my 5k times, at least it’s consistent! Maybe the spring - when it gets here, will improve things.

I’ve been thinking of concentrating on the 10k’s and doing some short speed work over the summer.

Don’t mean to be gloom and doom, the winter has seemed long, and I’m a summer baby, don’t usually do cold! 😂

Mx

[ancientrunner Half Marathon in reply to Madge50]

I have been feeling the same about the long runs over the past couple of weeks and for similar reasons, tho' I would rather run in the cold than the heat, but it is slog at present. Actually having second thoughts even doing my HM in a few weeks. Need to refocus and maybe a while concentrating on the shorter runs would be of benefit.

[Madge50 Marathon in reply to ancientrunner]

Yes, I do prefer it a bit cooler...and usually the weather really doesn’t bother me, i’ll run in practically anything! 😂 but it seems to have really got to me recently, I’ve had some time pressures, so less relaxing, maybe that’s it....oh well ‘it’s done now...

Keep going on your HM, you’ll be really cross with yourself if you bail now....(you won’t anyway, I know it! 😄🏃‍♀️)

Mx

[C3PO Marathon in reply to Madge50]

I agree about the cooler weather. Preferably above 0 degrees and no ice, though. Running with extra layers and studded shoes lowers my pace considerably.

I believe that you'll be able to do your HM, ancientrunner ! It should be warmer then.

[misswobble Marathon]

Do you do any 10km races C3PO? I do! I like them as they’re not too far but enough of a challenge, and you can work them into long run training.

I’ve bought an Audio fuel marathon voiced-over training thing for my phone. Some fast intervals there,even in Second Hour one!

I admit to avoiding Parkrun as I hate the frenetic fast five k’s Not done one for yonks. “In case I get injured” ☺️

[C3PO Marathon in reply to misswobble]

I started my running career with 10km races, and do a couple every year. My finishing time is pretty entrenched at right over 1 hour. I really want to get below that time!

[Rignold]

Have you looked at the work of Brian Mackenzie? He was an IronMan triathlete and ultra runner and after getting injured developed a training methodology which was high intensity but slashed the volume right down. He was doing less than 10 hours a week for ultramarathon training. He pioneered the whole Crossfit ENdurance thing and has a couple of books, of which I think Unbreakable Runner is the better - or more run specific.

[C3PO Marathon in reply to Rignold]

I'm guessing that it's fairly similar to the FIRST system. I did find that it meant more training, rather than less, but I have stuck with the cross training (stationary bike).