Autumn 2020 Half Marathon Group 😍 The Long Run 😎

[linda9389]

Hi fellow Half Marathoners!

Hope all is going well! By now you’re probably getting to grips with your plan and adjusting things to fit round life in general.

We are often asked about the Long Run; the cornerstone of almost every plan (with the exception of low HR based plans), it’s the last one we should consider dropping if run time is squeezed when life gets in the way. This long, easy paced run, increasing over time, builds both your mileage and time spent on your feet.

★ Plotting and following new routes

One thing’s for sure, as your long runs get longer, you will need some way to plan a safe route that will help to keep things fresh. I like to mix it up regularly and to explore new places but I absolutely hate stopping to check a map!

So how do you plot and then follow a long new route? I’ve tried a number of free apps but have settled on two free apps that work really well together:

★ Komoot: desktop and mobile phone app for plotting the route ahead of time and for voice navigation during the route

I use the desktop version to plot my run (or my cycle as it has various options, including hiking); it will suggest routes between waypoints that I choose, there are various different map overlays to help, it gives me a breakdown of the route surface I have chosen and of course the all important elevation map!

It automatically syncs with the phone app which I use during the run itself. Having the app in navigation mode, it gives directions just like a satnav and it has a fully detailed live route map too which shows your route, position and where you have already been.

★ DwMap: Garmin watch app for recording the run whilst displaying your route on a Garmin watch

As I say, I hate stopping to check a map, even to get my phone out! I have a Garmin 235 which doesn’t have any inbuilt mapping, but dwMap gets around that. Sometimes Komoot will tell me to turn but with several tracks in front of me I haven’t a clue which one to take! This is where DwMap comes into its own: it gives me a very simple line route on my Garmin watch. As I run, it marks a little ‘breadcrumb trail’ showing where I’ve been and where I am - with just a flick of the wrist I can see if I’ve taken a wrong turn, no stop required!

Running round Windsor Great park at the weekend these two apps quickly saved me from several mistakes - I have been very lost in there before now! I feel safe trying out different routes and can keep my long runs new, fresh and interesting - keeping my thoughts off my aching legs.

Maybe you have other suggestions? What do you use to plan and follow a new route? Do let us know.

★ Pace of the long run

If you haven’t run the half marathon distance before, the long runs are by far the most important part of your training and you will get the most out of them by keeping these runs easy. You will be training for longer periods on your feet, strengthening your tissues and increasing the efficiency of your cardiovascular system and metabolic response. Keeping to a gentler pace may well help keep you away from the dreaded Injury Couch too 😊😊😊

★ Length and timing of the long run

Take a look at our spring post to find out more about just how long your longest run should be before an event (if you are lucky enough to have one in mind) and how to fit the long runs around your other runs: healthunlocked.com/marathon...

★ Food and drink on a long run

As we increase distance, so our need to hydrate and refuel increases. For some things to consider take a look at the spring post here: healthunlocked.com/marathon...

Have fun, take care, enjoy your long, easy paced runs, and happy training everyone. Do let us know below if you have other questions or tips relating to your long runs 😍

roseabi & linda9389 xxx

July 14th, 2020

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Autumn 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/HUHMa20

Previous posts:

Welcome: healthunlocked.com/marathon...

Let’s get to know each other and a word about training plans: healthunlocked.com/marathon....

Admin and experimenting with food: healthunlocked.com/marathon...

Getting the most out of your training & Strava Club: healthunlocked.com/marathon...

Loomergencies and other tummy troubles:

healthunlocked.com/marathon...

[linda9389 Administrator Marathon]

I have a couple of requests to join the strava group which I don't recognise, so haven't accepted yet. One female JD, and another male SP (who I can possibly guess at but would like to be sure). If you own either of these requests, just pop a reply here and I will accept you 😀

[Hidden]

Thank you for the tips above, very useful links to navigation apps!

I need to formulate a plan to cycle through over 5-6 weeks. So drop back, build up then run a hm. Drop back again, build up and then run another hm.

I also need to put in some intervals every other week, some drills like high knees and skips and some strength/core work. Lots to do i think!

[linda9389 Administrator Marathon in reply to Hidden]

Wow, that sounds like full on training! We will collectively wish for cooler weather for you and wish you lots of luck 👍

[roseabi Ultramarathon in reply to Hidden]

Looks good! xx

[Cantstopmenow Half Marathon]

Hi Linda

I've just applied to join the strava group.

This post is very timely for me as I'm feeling a little de-motivated and was about to back out of the hm to concentrate on speeding up!

I ran 16.5k on 5th July, but choose a very boring route and went out at the warmest part of the day - so it was a slow run and not a great experience.

This week I've done 11.5k with a small group of runners who are mostly much faster than me - also not a great experience.

So, after reading your post it's back to planning an interesting route, running when its cooler, running at my pace and ENJOYING it! Thank you 😁

Congratulations on your amazing achievement last weekend 👍🥂

[linda9389 Administrator Marathon in reply to Cantstopmenow]

I once ran a full 21k round our residential streets - it was the most tedious run I've ever done! It also made my subsequent runs seem very boring too. I like to think of my long run as a treat, and going somewhere different is part of that (not necessarily far away, but definitely away from my regular plod). I've accepted you into the strava group so hopefully, with renewed motivation, we can all help keep you on track again 😊🤞

[Run46 Half Marathon in reply to Cantstopmenow]

Hi CSMN, you've done really well to get to 16.5k already...even if you didn't really enjoy it!

I'm struggling a bit on and off, am telling myself there's no rush so will take more rest days etc to try to make it more achievable and try new routes to make it more interesting.

I also signed up to a virtual HM race, you run it when you want but must submit your evidence by October if you want your 13.1 wooden medal...I'm hoping this will keep me focussed. I've attached the link below if you're interested 🙂

virtualracinguk.co.uk/colle...

[linda9389 Administrator Marathon in reply to Run46]

Ohh, good shout - I did this challenge back in March. The medal was (IS) my favourite ever. I love the inscriptions. You have plenty of time, extra rest days are a great idea as the mileage builds 😀

[Run46 Half Marathon in reply to linda9389]

Well that explains it...I felt like I recognised the medal and just couldn't think from where 🙂

[linda9389 Administrator Marathon in reply to Run46]

At least a couple of others did it in spring too I think ( cheekychipmunks and TailChaser )

[Cantstopmenow Half Marathon in reply to Run46]

Hi Run46, thank you. I'm with you on that - it's not easy to keep motivated.

New routes and a virtual hm will keep you inspired - you'll run like the wind when you're ready.

I'll definitely sign up for the hm, thanks for the link. How are the new shoes? Earlier in the week I was looking at our photo taken at the Chester 10k, what a great day that was! 😃

[Run46 Half Marathon in reply to Cantstopmenow]

Lol, I'm not sure about running like the wind but thanks for the vote of confidence 😉

It was our fab 1st race at Chester that had me considering the Chester HM, then when that got called off I started looking online and found the virtual run...hopefully signing up will help us both find our long run mojo 🤞😊

[roseabi Ultramarathon in reply to Cantstopmenow]

Yesss!! Enjoy yourself xxx

[roseabi Ultramarathon]

I'm off for my long run soon, but I'll be back 😎

[linda9389 Administrator Marathon in reply to roseabi]

Enjoy 😍

[Cantstopmenow Half Marathon]

Thanks Linda. I can see my name in the strava group. There's a couple of names I recognise too. Do I need to change any privacy settings or can others see me too? 😊

[linda9389 Administrator Marathon in reply to Cantstopmenow]

If you follow people in the group and they follow you, then you will be visible so long as your privacy is set to allow followers ir everyone to be able to see your activities. I'm following you, but can't see any activities, so if you do have any activities recorded your current settings may be set to private.

Anyone in this strava group has been checked as being on our 'posse list'

[Cantstopmenow Half Marathon in reply to linda9389]

Thank you. My settings were on private so I have changed that now. I'd better get out and run!

[linda9389 Administrator Marathon in reply to Cantstopmenow]

I still see zero activities - is that just because you are new to Strava?

[Cantstopmenow Half Marathon in reply to linda9389]

Strava doesn't work well round here so I've only been using it since I linked it to my garmin earlier this month.

Even though I've changed my privacy settings on Strava to allow followers, I don't think you can see activity that was recorded when my settings were private.

I have been running- honestly 🤪😁

[linda9389 Administrator Marathon in reply to Cantstopmenow]

Ahh, you may be right about the earlier runs! Well, we're watching you .... 😍😍😍

[Cantstopmenow Half Marathon in reply to linda9389]

Don't look too closely😂

[linda9389 Administrator Marathon in reply to Cantstopmenow]

👀🙈

[triumph-tiger Half Marathon]

Good suggestions. I've so far I've mainly relied on a combination of google maps and OS Maps apps to plot out a rough idea of a route - but end up checking the phone fairly frequently if its somewhere I've not been before. Will definitely try out the apps you suggest.

Though in WGP I sometimes just take random paths anyway to see where I end up... sooner or later I'll get somewhere I recognize, or worse case I can always check the OS maps app to get back on track

[linda9389 Administrator Marathon in reply to triumph-tiger]

I did a 21k run in WGP and part way through went wrong. I spent the rest of the run directionless - my motivation went awol! This weekend was so much better because I had a sense of purpose and a focus on the plan, rather than aimlessly marking the distance 😊 Hope to be back this weekend 🤞

As for stopping to check maps, maybe it's just me ... but it drives me absolutely mad 😅😅😅

[triumph-tiger Half Marathon in reply to linda9389]

I decided to try out Komoot for my run this evening. Must admit was handy being able to plan the run in advance and know the distance - I normally guess the length and then adjust as I go. I knew much of this particular route but was still useful to have the audio direction instructions as well. It does seem to be missing some of my local pathways though, but can certainly see the use particularly when somewhere new

Not sure about the map on my watch, particularly given also using garmin coach for the training plan - but maybe will try that one out another time.

[linda9389 Administrator Marathon in reply to triumph-tiger]

I've found path coverage is quite good where I've been (although it doesn't like me planning a bike ride along pedestrian only paths) - I think it uses Open Map so you could always try adding your paths 🙂.

DwMap is used to record the run, so you're probably right that it won't work with Garmin coach as well.

[roseabi Ultramarathon in reply to triumph-tiger]

I got a bit lost in the woods during my long run yesterday, it was kinda fun! xxx

[Irishprincess Administrator Half Marathon]

That Windsor Great Park is a nightmare. I remember my dad and I went for a walk there years ago and three hours later we were completely lost! My dad was elderly at the time and I really started to worry about him but eventually we found a way out and my husband had to drive to come and pick us up and we had to leave my car until later 🙄

I don’t use any mapping but tend to either drive a route beforehand or just head out and explore. There are loads of country roads and villages around me so I love just wandering. In fact I’m doing that in a few days, I have a route in mind for a 13K and have no idea how long it really is yet....🙂

But I have run a few long runs in circles which is not ideal but I can manage it ok.

[linda9389 Administrator Marathon in reply to Irishprincess]

I can imagine that happening in WGP! your poor dad 😥

I'm impressed at your bravery in just heading out to explore - I perhaps should have added that I have an appalling sense of direction, so get lost very easily. Mind you, I also have a major issue with my left and right so even with voice navigation I tend to get in a pickle! But I refuse to accept the boundaries I'm familiar with 😍. Good luck with your 13k ... ish ... run 😀

[Irishprincess Administrator Half Marathon in reply to linda9389]

Dad wasn’t worried at all, it was only me! We must have walked miles.

[AllezLeChef Half Marathon]

I will try out DwMap. Can never remember my planned route. Thanks for the tip.

[linda9389 Administrator Marathon in reply to AllezLeChef]

On a watch like mine it is very simplistic, with no background map. Set it to full zoom so you know when you have reached the turning point. I do find it works best in conjunction with the voice navigation from Komoot though - you only have to plot the route once in Komoot, then you can import it to dwMap.

[AllezLeChef Half Marathon in reply to linda9389]

I have the same watch so just need to get Komoot sorted

[cheekychipmunks Half Marathon]

I really must get more adventurous - all you guys plotting routes ahead of time, or heading out to explore! Brilliant. 👏👏👏

I have 2 tried and tested long run routes. One’s on the streets of Bristol (although I’ve only done the virtual Bath Half and virtual London Vitality 10000 there since March) and the other is the towpath which is easy to adjust and I know exactly how far each landmark is from the car. I suppose I’m limiting myself as I’m enjoying bringing my dog along. She’s my buddy and I love having her with me. 💕🐾

One thing I noticed yesterday on my 13.1k Metric HM was that I hit the “could have done with a jelly baby boost”. I ran my 2nd fastest 10k without trying, but then I tailed off a little (nothing like I used to though!). So note to self: bring some little sweet treats along next time, and some water/Tailwind. ✅

I’ve made a pact to run 10 miles on the common soon too. I’ll need some mighty fine music/treats/patience to do that as I’ll be avoiding the hills (which is most of the common!) 🥱 💤 🏃‍♀️😅

All good here though. 🥰

[linda9389 Administrator Marathon in reply to cheekychipmunks]

I towpath is easy to judge when it's out and back - even my geographically challenged brain can cope with that 😊. There are routes down each side of our canal though so I manage to make that more complicated too 😅.

I love that you ran a 2nd fastest 10k on your long easy run - shows just how well all your training is paying off, all those interval runs maybe? Great stuff 👍💪

[cheekychipmunks Half Marathon in reply to linda9389]

Yes it surprised me too! Even more surprising is that I’ve found an interval technique that I look forward to! 😳 🏃‍♀️🏃‍♀️🏃‍♀️

[linda9389 Administrator Marathon in reply to cheekychipmunks]

That really is progress from hating them so much. I bet you've got a lot more PBs in you yet 👍💪🏃‍♀️

[roseabi Ultramarathon]

When I'm getting tired at the end of my long run, I like to distract myself just a little (while also being extra careful to keep looking were I'm going and keep picking up my feet!) with thoughts about nice things I can do when I've finished - particularly the lunch I will have 😄 Once I come to the end of my planned distance, no matter if I feel like going a bit further, or if I'm further away from home than I'd like, I stop! A long run is hard work, and I think it's best to stay with the plan to help avoid overdoing things and possibly causing injury. A little extra cool-down is nice (unless it's really miserable out, and I am always carrying a face mask with me in case I want to catch a bus!) and there may even be ice cream along the way... 😊😊😊

[linda9389 Administrator Marathon in reply to roseabi]

Ahh, good plan! I tell myself I can't take my shoes off til I'm done - as it's usually my feet that are willing me to stop. Last week I was naughty and extended my 14k to 15k because I couldn't resist running all the way round a lovely ornamental pond which wasn't on my planned route ... on the other hand, I could easily have extended it to 10 miles but I did the sensible thing and walked 1.5k back to the car 👍 (no ice cream though)

[roseabi Ultramarathon in reply to linda9389]

I remember years ago when I used to go fell walking I was terrified to take my shoes off! I I thought I would never be able to get them on again 😄 Then one day I was in Wasdale in the Lake District with my boyfriend Jason, and he decided to take his shoes off and paddle in a stream - I was like Whaaaaaaaaaaat!!!! But then I tried it and it was lovely! Shoes off is a great treat to look forward to, I shall add that to my list 😊😊😊

[RunSkippyRun Half Marathon]

Hi Linda n Roseabi, hi all,

a difficult long run attempt yesterday - had to give up after 6k. The problem is the meds that I'm on for my cancer cause problematic physical episodes that occur without warning. Yesterday was a bad day for them and one happened after about 3k into the planned long run. Whilst I can sometimes keep going this one was a toughie. Despite slowing right down and taking a quick pause, my heart rate was over maximum (this was on the flat) so it was time to stop. So a bit dispiriting. I walked home and considered running the last mile but didn't want to fail again.

Plan this week is therefore to have flexible run runs that - if things are going well - I can extend to a long run. Target distance is 11-12K and I'll try for that on Tuesday or failing that later in the week.

On the plus side the run from yesterday was rated by the Garmin as over 4 on the Anaerobic effect - so if nothing else I'm apparently getting some good cardio exercise in! Although I also wonder if this is a false effect and all that was happening was chemically caused heart-racing that actually has no beneficial side to it.

I'm talking to the consultant tomorrow so hopefully they can advise on the general situation. Definitely want to continue doing this!

Good luck and good running all.

[linda9389 Administrator Marathon in reply to RunSkippyRun]

That must be so frustrating for you, especially if you can't plan for it. Life often gets in the way of the best laid training plans. Being flexible and adaptable are key requirements unfortunately. Good idea to discuss it with your consultant - fingers crossed he has a solution. In the meantime remember - no run is a fail, it's all part of the learning process. Take care and better luck next time 😊

[Gingernutter]

Hi guys, I find Plot a Route brilliant it's free and I have found lots of footpaths and open spaces that I didn't know existed. You can print off the route and elevation graph and input your pace to get an idea of the time it will take you. People have saved routes they created so that might give you an idea for a run.

I have a number of routes that i use so i can adapt 'on the run' depending on the weather or how i'm feeling but I do like to decide on a run the night before and do a 'run through' to visualise where i am going, just helps me to focus.

My go to run is the canal - down my road and either go left or right up the canal! It's beautiful but no hills (apart from a couple of bridges).

[linda9389 Administrator Marathon in reply to Gingernutter]

Ooh, thanks for the tip 😊 I'll take a look at it - I've not tried that one. I do pinch a lot of routes of strava and Komoot at the moment

[Runsome Marathon]

Hi I have requested to join as I’m yo-yo Ing between short and long runs which have more recently leant towards 5k’s and need some structure in my running to get back in the groove. Any help would be really appreciated 😊

[linda9389 Administrator Marathon in reply to Runsome]

Have accepted the request. Consider yourself committed and under surveillance 😀

[Runsome Marathon in reply to linda9389]

Will do. is there a set plan I should be following 😊👍

[linda9389 Administrator Marathon in reply to Runsome]

Choice of plan is all yours. There are links to all the previous posts at the end of this post - one of them is all about training plans. Why not take a look and see if any of the plans mentioned there take your fancy - the key thing is that it needs to be something that works in around the rest of your commitments, some may work better than others for you.

[Runsome Marathon in reply to linda9389]

Thanks that’s great I will check it out😊