Still training for GSR

Today was another 10 mile run in prep for GSR. 10 days ago I did a long slow 10 miles with a friend in 1hr 54. Today I lead a slow long 10 mile run with run club members coming in at 1hr 56. When I was half marathon training early this year my 10 mile training runs were about 1hr 45 so 10 minutes faster. I am hoping my times reflect those I am running with or I am getting slower. My legs were a little achey at the end but ok. What strengthening should I do a part from lunges and squats that might improve things?

[Sandraj39 Half Marathon]

Hi RFD - are you still mixing up your runs to work on pace as well? I am also headed for the GSR. My pace is picking up on my shorter runs - am hoping this will be reflected eventually in my long runs 😮 but do you know what? I am just so chuffed that I am back up to 10 miles after a horrible injury last year resulting in nerve damage and foot drop(😩) and not being able to run for a while. I seriously thought my running days were over but the stubborn streak in me just kept plodding away! The Great South Run is a fab event, I'm sure you will enjoy it, whatever your time!🙂

[Hidden in reply to Sandraj39]

I am adding in some tempo runs up to 10k. Hopefully in the next few weeks my longer distance pace will pick up again. Maybe I need to do a 10 mile on my own to see! It's great to see you back out there too. Maybe we will bump into each other at GSR!

[Sandraj39 Half Marathon in reply to Hidden]

There are a few on the forums running it. It is such a huge event, I know I didn't make it to a meet up last time🙁. Good luck with your next 10 miler. Not sure if I will do another one now (maybe a 14k) but am upping the distance of my shorter runs and will try and work on pace too. 🙂

[linda9389 Administrator Marathon]

Ooh that sounds great to me and I'm impressed with the additional strengthening training.

I'm hoping to do the GSR too, but I'm not quite at 10 miles yet. Nearly but not quite. Should be a similar pace to yours (unless I have to walk the final kilometre) and I don't want to call that slow! But as it will be the furthest I've ever run, I'm calling a PB however it goes for me

[Hidden in reply to linda9389]

My 10 mile runs are on the back of hm training I did earlier this year, I tried to keep some distance training. I have done some HIIT training as extra for strength but need to get back to that. I haven't done GSR before so for a 10 mile event it will be a pb. Sounds like your training is going well if you are almost there, the atmosphere helps to get you round too.

[linda9389 Administrator Marathon in reply to Hidden]

HIIT training sounds too scary for me - too much pain! I've never done a public race on this scalle, so it will be a day of many firsts. I have a hm booked for next March but can't get my head round that yet. I'm hoping the GSR will be a success and carry me forwards

Good luck with your times and training for GSR. Sounds like you will ace it

[Hidden in reply to linda9389]

I trained for gsr last year but couldn't go due to family issues but I was running 10 miles. I used that to build up to half marathon in April. Your March hm is totally doable. I also find the number of people at these events overwhelming so you are not alone! I keep doing events so there must be some magic despite the crowded start 😂

[Decker Ultramarathon]

Hi RFD, sounds like its going well overall. Are you including any hills or interval training in your group’s weekly runs? That could help pace a little.

[Hidden in reply to Decker]

I do encounter some hills, gradual or steep, on my runs. I don't do intervals though, maybe I could add that into my shorter runs.

[Decker Ultramarathon in reply to Hidden]

I started doing them with the wed group and though I detest them, they are not so bad with a group who also equally detest them :). Our run leader mentioned that longer intervals of 3-4 min are good for HM training.

[Hidden in reply to Decker]

Thanks Decker that is interesting to know. Obviously shorter intervals are better for me mentally than 3-4 mins 🤣 I will give it a go.

[Decker Ultramarathon in reply to Hidden]

Strangely I found the short interval sets harder than the longer ones. Could have just been the weather or something else that day.

[LittleNell83]

That's a good speed. I am slow, 7 miles took 2 hours on Saturday, but I will be happy to finish the run and that's my aim.

You will be fine, plus the race day adrenalin will boost you

[Hidden in reply to LittleNell83]

Yes I am sure it will all come together on the day with the adrenaline. It will depend on how congested the start is too. I haven't done this course so it will be a pb anyway!

[Whatsapp Half Marathon]

If you run with others you will always be running at the pace of the slowest member.

[Hidden in reply to Whatsapp]

Yes you are right some of the group were slower than my pace. However it is still 10 miles and miles on my feet running. I will see how I get on running 10 miles solo, although I am finding group running much easier mentally!!

[Langley-Loper Half Marathon]

I bet you will be faster on your own but it is a long lonely slog. I found audio books helped pass the time faster than music. Mr L-L accompanied me on his bike for a couple but it's too slow for proper cycling. His bike speedometer helped me keep my pace constant!

[Hidden in reply to Langley-Loper]

That's a good idea, hubs could come on his bike to pace me! He is not running due to a knee injury but can still cycle. I will see how I go on my own next 10 mile run and then have hubs supporting for the last one. It is lonely on a long run, sometimes I don't mind but other times I really feel it.