Hello lovely runners. Yet another week goes by, another excuse to sit down and have a wee chat 😍
How’s your week been? Hopefully some lovely runs had and some lovely runs to come, but maybe not - so many things can get in the way despite our very best efforts and intentions. Either way, do please tell us all about it ... sharing is caring right?
I'm just back from my 100k cycle event (I'll post separately) and am practising getting up and down the stairs for now, but hopefully the running training will continue as planned (so glad I added an extra rest day today, because attempting a 25k run today would surely end in disaster).
At the end of the week I'm heading off to Cornwall and looking forward to some lovely runs down there. The marathon admin team failed to consult on holiday diaries in advance, so apologies in advance that we are going to be a bit thin on the ground this month. We hope not to miss anything important, or to keep anyone waiting too long for a hard earned badge ... but do please chat among yourselves if we are temporarily a bit on the quiet side! We will of course be thinking about you, whatever else we are up to!!!
We’re looking forward to reading all your news but whatever you’re doing have a great week everyone and have fun!
From The Marathon Team xxx
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Huge well done on your 100k ride 😍 I’m married to a cyclist so have lived those 100k rides through him. Enjoy your well deserved break in Cornwall.
It’s week 11 on my HM plan. Another 28miles on the plan like last week.
I enjoyed last week although had my moments with the zone 1/2 runs. I did x4 zone 1/2 runs, x1 zone 2/3 and x1 zone 4/5.
I started using a journal after the interview with Kilian Jornet. It has been super helpful to capture how a run felt rather than just looking at stats. I probably would have already ditched the low intensity stuff without it.
One day I wrote “Does this low heart rate stuff even work”🤣but there has also been lots of positives like “finished smiling”, “felt recovered”, “enjoyed the miles” so I think it will work if I stick at it.
Hi RW. At my age every run is low heart rate ! I seem to have two average heart rates. Low 130s for really slow runs and 145 or so when I am pushing it a little bit! My resting heart rate is currently 55…no blood pressure or cholesterol issues …..Low heart rate runs are definitely good for me…..no credit to me though; I don’t really have any choice in the matter !
Think I’m the opposite to you Beachcomber66 although our resting heart rates are the same.
I did an exercise stress test last year & the technician seemed to think that I was a freak. I stopped the test at 200 but probably could have gone on 🤣
I think that my max heart rate is probably only about 170 now. It is supposed to drop at about 10bpm per year once you hit a certain age ….I read that on some instructions on a piece of gym equipment! I think that long slow runs are my future!
I have to envy people who have the patience and discipline to stick to low heart rate runs. I get nowhere! Maybe I should give it a go in between training plans, when there is no pace goal at the back of my mind. Having said that, it clearly allows you to notch up some great distance which is quite the compensation. It's great to see you putting illness and recovery behind you 😊
You probably don’t need to worry about being disciplined about intensity as much as me. I run 6 days a week & do no cross training. I will also continue to use pace on certain runs. You certainly have to leave your ego at the door with the zone 1 runs🤣
I listened to an interview with Kilian Jornet who said this “I think people go too fast. What we call regenerative, easy running, would be classical Zone 1. But people never go there. They go to Zone 2, 3 during what is supposed to be easy run“
Z1 is just beyond me. A good, moderately brisk walk takes me into Z2. Even adopting the Japanese slow running style, there just is now way I could keep my heart rate that low.
I love that KJ thinks people go too fast 😍 I adopted the 'can only run once every three days' approach instead 😍 ... but it does leave time to ride the bike 😊
I don’t think any of us are catching KJ in a race however we train 🤣 My hubby has currently ditched the love of his life “Doris” his road bike to focus on running & swimming. It’s hard to fit it all in. Have a wonderful holiday in beautiful Cornwall x
That's exactly why I'm retiring - there ain't no time for work! The long rides pretty much wipe out a whole day unless I stress and get out super early, and who needs all that stress 😍
I tried to do MAF, but at my age, I'm supposed to stay under 132bpm which I just found impossible so I contented myself with staying under 150bpm. Typically, now, I'm just trying to do as much of my running under the top of my Z3 which is 157bpm; it was that or basically crawl up every hill I encounter, which in my part of the world would involve a lot of crawling. Parkrun and "events", I just go for it and leave it all on the trail/track, but my long/slow after work runs, I try to stay about in Z2/Z3 as much as possible.
I tried to do MAF for 6 months exclusively and was still run walking. I have now set up my heart rate zones by the Karvenon method as I’m confident in my max heart rate. (Lab test)
I can stay top end of zone 1/bottom of zone 2 & run but it’s pretty flat here. I’ve re-introduced the low intensity just recently after listening to that interview as his advise was for recreational runners not elites. I was also running zone 2/3 mainly. I’m conscious that I want to significantly up my volume next year for marathon training so hope it works 😍
Well done Linda; 100k on a bike sounds like a huge effort! Do they make more comfortable saddles these days? 😬
I dare hardly say it, but my running is going quite well! About 125k done in August, the highest monthly total for a long time; maybe ever! Loads of slow 8ks in there, mixed with longer runs, including 2x10 miles and a 10 mile pb…ok it was only 1:53:44 but not bad for an old geezer who just set out to keep around the 7min/k mark.
Off for an 8/10 k this morning. I allowed my physio to attack my left calf on Friday. It just felt a bit tight. It still feels a bit bruised this morning, but it held up on Saturday’s 5k. Just a question of staying fit for the GSR in October…..so no heroics! Physio jumped on my notion of doing a symbolic HM this month ……..tempting as the 10 miles felt so good, but probably a bad idea. I just need to keep my eyes on 16 October. Maybe I have peaked too soon! 🤔
All I'm saying is the saddles aren't comfy enough! That's a fantastic monthly distance BC, not bad for anyone never mind an old geezer 😍 I assume you mean your physio was non too supportive? One goal at a time perhaps? 16th October will be here in the blink of an eye now. Patience. Patience 😍 Still, it's a great indication of how good you are feeling physically right now 💪
Physio said, “let’s quit whilst we are still ahead! “ She was right. It wasn’t about a HM really, just a certain anniversary and my feelings about a way to mark it. Yesterday was an 8k run/walk, 191m total ascent. It wasn’t meant to involve quite so much climbing. I took a wrong turning, went down hill and had to recover all of that lost height again 🙄 . I need carers 🙂, or maybe a navigator. I love Cornwall and Isles of Scilly by the way. The climate has a soft warmth about it at its best…you can feel it doing you good. Enjoy it.👍
Hi Linda9389, hi all,The 100km cycle ride time looked excellent 👏👏👏
Just one week now to my first Great North Run (and my first HM).
Training is a bit on the undercooked side - it's taken a long time to get back to any sort of extended distances. Saturday was a case in point - I had planned to do parkrun and then keep going, but but the time I got to 10k the humidity and hills meant that to go further was not sensible. Probably not a a good route either (too hilly at around 200m). Generally I feel I have done enough but we'll see 🤞.
This week I'll do a couple of leg looseners and then look forward to Newcasetle on Sunday (weather forecast at the moment is spot on - yay!)
The flip side of undercooked training is fresh legs and you'll be glad of those next weekend! That and the atmosphere will get you to the finish line of your first half marathon, just work on believing that 😊
Congratulations on the 100k cycle ride and have a fab holiday Linda.
I have just completed week 11 of my 14 week HM plan (which means it’s only 3 weeks until the big day eek 😬). I had an extra rest day, as I had a 120 minute long training run and went on Wednesday instead of Tuesday. Set off too late due to procrastinating, as I really wasn’t looking forward to it, so it got too hot, then I had to walk bits of it. 17k covered, which was some way off my target pace (aiming for 2 hrs 15 for the HM), but it was my longest run since March 2019. Then a 45 min/7k easy run on Thursday with my running club, parkrun on Saturday and yesterday should have been speed repeats. Unfortunately I felt something twinge in my left leg on the first of the 4 minute intervals and had to slow down. Abandoned the 4 minute intervals, did the 5 x 5.20 pace 30 second intervals and limped home. Feeling a bit better today with some Voltarol and foam roller, but I’ll take a check before my scheduled 85 min progression run tomorrow and may delay til Wednesday again. Just what I don’t need 😩
You are braver than I am; I booked straight into the physio with my calf twinge. The pain had gone before my appointment, but she found that the outside of the muscle was really tight. Feels a bit bruised now, but it is working ok. Your roller work is probably better than mine !
Last time I tried to book a physio appointment, there was a 5 day wait, so thought I’d just see how it goes. The roller is just so painful, though, isn’t it?
Definitely; the physio’s touch is more subtle and responsive to screams. I had a five day wait too, but decided I would book in just in case. Not taking any chances!
Oh dear I do feel for you! So many times my HM plans have got to that point and then fallen off the rails. Erring on the side of caution is probably best - some plans only go to 16k anyway, and atmosphere and race magic will help you find your pace on the day. Here's to speedy healing of that twinge. Keep rolling 😍
I managed to strain a tendon 4 weeks before my only other HM and it was a bit touch and go. This time I thought I’d follow a proper training plan to try to avoid any mishaps. Ha! I think I’ll stick with 10k in future. I don’t really enjoy the longer runs anyway
Reminds me that I was told my dad was in a cycle club whereby you had to cycle 100 miles in a certain time to join; though back then I believe few had cars and cycling was very popular.
For the last couple of weeks I've been looking at my watch to see the suggested workout and doing that. Feels a little as though I am marking time, though I have to pinch myself when I think that running 50K a week is just average, as not very long ago I did not think I could run one 5K!
On my to do list is to buy a hydration vest; when venturing beyond 10K on a run I have tried gel / choccy biscuit / sports drink, refuelling and the liquid option won by a large margin.
50k running a week does not sound like marking time, it sounds awesome!!! I have an AONIJIE hydration vest from Amazon amzn.eu/d/4bLW4Kw A lot of people on here seem to like it, and it's not as expensive as some brands so if you find you hate wearing a vest at least it won't be too big of a waste!
hello there the lovely linda9389 ! Well, I am more than suitably impressed at your bike exploits, I hope your legs have just about forgiven you by now 😁. I remember doing some exercise class or other ages ago and not even being able to get off the loo my legs hurt so much, needless to say, I didn’t go back 🤣.
Running wise I’ve been resting this week as had a long run on Sunday, and my legs have just needed a little bit of extra recovery time. Back at it first thing tomorrow morning, then prob a short run Friday before going to Paris on Friday afternoon. For my 10k race there on Sunday. I keep getting a ton of emails from the organisers so thus far have a gazillion bits of paper to take with me just in case they need proof of this, that, or whatever else. À la Irishprincess our washing machine has broken so I’ll probably take some laundry with me too 🤣.
Technically last week, but the run I had on Sunday was lovely, I finally nailed down a route I’d been eyeing up for ages. 19k in all, tracks, woods, and lots of checking my phone to make sure I wasn’t getting too lost. It was the middle of nowhere tbh and in my bear of little brain brain I imagined the running gods had built a lovely bouncy flat path just in honour of me beforehand! Ha! Not a hope 🤣. But I made it home in once piece.
This week won’t be up there on the mileage charts but whatever I do, I intend to enjoy it. All the best! 😊😊😊
Wow, that sounds like a lovely run on Sunday. Well done for recognising you needed some extra recovery time - sometimes it's just too easy to keep pushing on. Safe travels to France and I hope you have the most wonderful time!
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Weekly chat November 7-13 🍰☕