10 Mile PB and advice please

[Lizcanrun]

Yesterday I did my fastest 10 mile run (I haven't done many!). It was a pretty flat one, which probably accounts for the extra speed, but don't tell anyone (shhhh).

I have two questions...

I am training for my first HM. Fitness wise, I think I'll be fine, but do you have any tips on how to run long distances without your legs aching? I really didn't feel like I had another 5K in me yesterday.

My other question is about when to change running shoes, I've almost done 500 miles in mine (can't believe I just said that!). Do I need new ones? HM is towards the end of May, so I have time to break them in if I need to.

All advice welcome

Thanks

Liz

[Decker Ultramarathon]

Well done Liz! Sounds like you are in good shape for your race. It’s possible your shoe mileage is connected to the discomfort. You can normally get 500-700km out of a pair before the shock absorption begins to break down. At 500 miles you are a due for a pair. Aside from this, doing some stretches right after every run, does help too. As does using a roller. Having said all this, your legs will ache when you push harder and a solid rest period afterwards allows your body to heal the damage done during a run. So maybe take an extra rest day this time.

[Lizcanrun Half Marathon in reply to Decker]

Thanks for the advice. I'll have a look for some shiny new trainers

[RunWillie Metric Marathon]

Hi Lizcanrun

You will certainly have another 5km in your legs by the time your HM is. I didn’t run further than 10 miles before I did my first HM. I replace my shoes at 300/350 miles to be safe & also rotate a couple of pairs for road running as I run most days. 😍

[Lizcanrun Half Marathon in reply to RunWillie]

Thank you 🙂

[Sandraj39 Half Marathon]

Just to add to what others have said - I always make sure I slow down my average pace the first time I run a new distance (or one I haven’t tackled in a while). Definitely makes it easier on the legs! Good luck with your training - you are doing brilliantly! 👍🙂

[Lizcanrun Half Marathon in reply to Sandraj39]

Thank you. Took the advice above and bought myself a shiny new pair of Brooks yesterday 😊

[SkiMonday Ultramarathon]

Hi Liz

Congratulations on your PB! You’re well set up for your HM in May.

Seems that everyone gets to their target distance and thinks that they can’t go any further. I reckon that it’s partially psychological (as in “I’ve done what I set out to do”) and partially physical (seems that we subconsciously adjust so that we can make the target distance).

As for aching after a long run, that’s normal! Over the last couple of years, I’ve done over fifty HM+ runs and I still ache after each one.

Regarding your shoes, they may well need replacing. I think it depends to some extent on your running style. Might be a good idea to inspect them to see how good the cushioning and the tread are. Since you’ve a couple of months to go, it might be worth buying a new pair now so that you’ve plenty of time to wear them in.

[sTrongFuse Half Marathon 10 Miles]

I'd say get some new shoes. 800km/500mi (give or take) really is about as far as you should run in a pair. One tip though, try and make sure you've done about 100k in the new shoes before your event if you plan to run it in them. You really don't want to run it in "unbroken" new shoes, even if you're not prone to blisters.

If you've run 10mi you absoultely can do 13.1. If you have time between now and your HM, maybe try squeezing in an 11.5mi for "comfort" but if not, don't fret it; race day adrenaline will buy you the 3 miles you need.

As someone else said, your shoes may be the cause of your discomfort. Hydration might also be an issue. Always make sure you hydrate on your non-running days too; they are almost more important than your actual running days.

Having said that, 3 years and 18 HMs on from completing C25K, I've kind of forgotten what it's like to not have achey legs...

[nowster Metric Marathon in reply to sTrongFuse]

"Nothing new on race day."