I was trotting along when my podcast and music was interrupted.I now know thanks to folks on here to set Do not Disturb.Gosh it makes you feel very grand.
Anyway in the silence I began thinking about my current tried and tested plan at my ever slowing trotting pace in progressing toward the marathon distance and 6 hours of trotting which is going to take many months.
Perhaps there is a different route for me for several reasons and concerns.I only want to tick this box once in my life,I do not want to get stuck in a trotting pace forever more with too many months allocated to achieving this goal.So many relevant experiences on here is such a help.Of course I do not intend to ignore the 10% rule and one easy trotting distance run per week.I should be like a whippet with all the fat burning at this slow trotting pace.I do want to return to forever trotting and sprinting and getting quicker.The more segment crowns I can pick up the better.
So I am going to do the numbers with some reset weeks included and compare it with the current 3 phases of 2 months and decide if a bespoke plan, direct to goal,has any merits.
There were a few problems with two of your previous messages earlier, seems OK now, this site was "down" for about 4 hours, 2 hours less than we were told it would be yesterday.
You do have a goal Tbae, definitely keep to the 10% rule, trot at your own pace, no need to run like a whippet.
Lovely photo, this Saturday morning I am glad that I am not at a parkrun, the weather is very wet and windy, I hope to go a short 3K "trot" later.
No problem with the site, it was me.I tried deleting my post from bridge and it deleted both.Had to redo and repost.
I could never sustain any kind of pace over a few kmβs anyway Alan.No the whippet comment is I will certainly look like one at a very slow trotting pace.The Old Fellow has posted recently re fat burning with reference to a book and strategy he is following.
do you need to be ever slowing? Once you have found your easy running pace for your long runs it should be just a case of building the mileage in your legs. It might be that your easy pace gets slightly quicker as the training progresses.
The essential part of any strategy is a regular review of the tactics to optimise the plan. I have downloaded a Hal Higdon plan which I will adapt to suit my other commitments. I have a lot of abstractions due to travelling and on some weeks will probably be unable to run. For this reason I'm going to try and stay a couple of weeks ahead and juggle the recovery weeks to suit. It's a novice plan so I'm already ahead of the starting weeks on mileage. I intend to keep it flexible and try to stay off the IC.
My strategy is not ever slowing, it is my reality.My ambition is the opposite, but over distance itβs not going to happen.
I have long since found my easy running pace SL, I tried running 6k twice a day for a month everyday, gosh about 18 moths back,so 12k at probably trotting pace 10 mins/ km.π€Drifting much slower than that.
No my trotting pace is not a concern,itβs seeing how I can get this box ticked and out of the way without taking the rest of my life.ππ€π€£π€£
Hi Bob, hope all is well. In case itβs of any relevance to you, I just wanted to add a little note from my own very limited experience.
When you talk about your βever slowing trotting paceβ as you head for longer distances and running times, just try to see how you feel before assuming you should instead be able to find a consistent βeasy running paceβ that others may find they attain for longer runs. Weβre all different.
After a 4 week exercise ban due to my GPβs initial angina concerns, Iβm still having scans and investigations for my heart after 26 years of pacemakers. Iβm reading more about the early βheart failureβ that I have, though - much more controllable by drugs than it sounds - which means my heart is unable to pump as much blood around the body with each beat. In my case itβs related to longterm pacing (there are now big delays between my right and left ventricles contracting), but there can be other reasons for it too. (And, no, my naive attitude that you just need to force your body to get fitter to make the heart pump harder wonβt always work.)
I estimate that I get 30% or less oxygen with every heart beat compared to a normal person, so now suspect this has been why my pulse wants to be higher than other peopleβs when I run, and why I always got gradually slower the further and longer I ran for. (Iβm guessing I was always gradually building up an oxygen debt.)
I think these sorts of issues get more common as we age (even for those without longterm pacemakers). And even though they arenβt seen as a significant issue by Drs until they effect normal everyday activities, I suspect more active people will see them as a nuisance before that. So do follow your gut before assuming you should be able to reach a steady running pace for runs that are getting gradually longer.
Good to 'see' you MD. Hope you feel all is going well with your investigations and that you are feeling well within the boundaries of what you've been given permission to do xxx
Yes thanks and hope all progressing good with you.
So very wise and articulated an account.
Every best wish to you.It is so very generous of you to share your situation.
Never easy to convey clearly sometimes.
I may have confused with my use of my ever slowing trotting pace.π€I mean itβs 5k by 5k over weeks and mostly the same course.π
Irrespective of the distance I consistently always go off too fast,and if a 5k eg.
the second k is always a dip,maybe the 3rd but feel very fine and certainly know I never push myself.Keep thinking I will just wake up one day, take control without the whip and knock off a sub 30, 5k.
Similarly when I sprint, just got into the habit of accelerating and hanging in over
the 200m and 400m.I take comfort that my heart must be strongπ€to withstand some of the times and pace that I am achieving.I have clocked sub 3 min/km over 200m comfortably.etc.
Not to bore you MD., but at my trotting pace, is just quicker than a brisk walk, and I am not a brisk walker, I feel and have always felt I could run all day.Not going to put myself on the IC. Been there got the t shirt.ππ€£
No looking for a direct route to this goal if I can.Thank you MD you have given me plenty to be aware of and I will pay attention to my pace stats.I do not really look at HR stats.,nor run in zones.For distance my pace is so slow itβs like a governor anyway.
For speed , well to run faster you first have to run fast.π€
I am resigned not to end things on a couch.
As you say we are all uniquely and amazingly different.
Maybe you can use your reset weeks for one short blast! Low mileage but a chance to see how all the training has improved your pace over a short distance. Variety has to be the spice of life π. However you adapt - I suspect it will be a moving target - enjoy, take care and good luck π
Thanks Linda.πMy blasts are built in with the GFI6 programme 3 times per week.Your right three different runs per week long easy, tempo and intervals.I suppose I am considering dropping the tempo run., to come up with building the distance by week more directly while retaining intervals,GFI6.
Not an expert not trying to re invent,just go straight to the goal in the shortest most sensible period.
Slow is absolutely crucial during marathon training. A must. I don't know what your slow is compared to mine but to put it simply, if you use a runners watch and monitor your cardio, slow would be cardio zone 2. 80-85% percent of your training should be there. Once a week you should go faster through interval running, or the last 5 or so minutes of your longer slow runs should go to a slightly faster burst (zones 3 or 4). That basically slowed me down by nearly 3 minutes per km but your legs and cardio are getting the full benefit. You simply can't go through the entire marathon routine by running faster. Well, you could but you would suffer unnecessarily, you would ache and remain perpetually fatigued. Even walk if needs be, but try and resist an urge to go faster. Your brain is likely to get bored at times, that is normal. Trick it by changing your routine, offer it fresh scenery, surprise it. Take your time, don't rush, be patient. What you are about to do is very doable and doesn't need to be too hard. Good luck!
I too am a slow person and I am content with that as long as I can get over the marathon finishing line the same day I start. I love that you trot - I pootle!
Me too. I just run π€·ββοΈ I donβt really care how slow I go. I get there. In one piece π
Slow trotting in training is just fine. Itβs a long time to be out There getting the miles in so we take our time. i only do the 20 mile training run once before race day. Once thatβs done itβs a relief.
I know weβre on our feet a long time For a marathon, but if it takes slow trotting to get us there then so be it I donβt mind it. You get in your groove π
I am training for a HM and today was 15k day Had my snack at 10 k while jogging through the park It turned out lovely after being really wet and windy I was a bit overdressed as a result ππ₯΅
Simply 4 phases , repeat the following, C25k,consolidate,( so repeated a 3rd time now in the past two years), repeat bridge and consolidate, repeat HM distance and consolidate, ( your plan was not available 18 months ago), phase 4, just build up to 35k and then knock off the marathon distance from home.
So three more phases 2 months per phase,still consolidating phase one.So I am looking August.I can respect lots of stuff and I will,but EK is never going to get any competition from me.ππ€π€£π€£
Just want it basic and simple.If I had one brain cell it would be lonely.ππ€£
I will stick with the 10% rule per week.I am currently doing 2x5k easy runs.But probably more importantly that is around on average 2x50mins.Excluding the 6 mins of flat out sprinting and warm up and warm down routines.For my bespoke thing its almost a trotting time build up from individually one hour a week progressively to six hours a week.I think as a one off itβs just that basic and simple for me.ππ€
Could you get the average 10 min/km with a run-walk pattern? I am concerned that this will be a long time on your feet!
Will your long-run routes keep you within glimpse of civilisation in case you run into any problems? I speak simply as someone who had a bad tumble herself recently π
Yes definitely Abi my 10k/12k route is all on hard surface civilisation with my food/drinks station at my gate.So four times round I am done.β
I find trotting easier than walking πand there is just something weird about me,perhaps not true,but I have always thought if I stop trotting I will never restart.π
I think I might get comfortable with the 10 min/km but if not I can revisit that.π
But of course needs must.
I have been thinking of training not to carry very much and have a little stop each circuit, I will see how I get on.
In that sense since I did my HM,( 18 months ago), long time ago now, I rewarded myself on the move each 5k circuit.I certainly do not need to do that now if itβs early spring.Got so much more comfortable without it.
Thanks for your help.
Here is a joke Abi, my series4 Apple watch knows if I fall, and if I donβt move it will ring an emergency number, but at my pace and the poor battery life I would probably just be lying there.ππ€£π€£
Got to have a laugh Abi, would bring tears to a glass eye.
Thank you and great to see you speeding along again.
Thanks Abi, Iβve quickly compiled my calendar for my two runs per week, 5k and extending run, on both distance and time and on paper it is doable by end of April.I have compiled 18 weeks with my starting 6k today.So 36 trots.
Atb to you Abi with all you do for the forum and with your own personal goals.
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Christmas half marathon β
First run at HM distance!
Marathon fundraising or not?
Last run before marathon
Cardiff half marathon π΄σ §σ ’σ ·σ ¬σ ³σ Ώππ½ββοΈβ
