Good morning VRBs! First of all, a big thank you to TailChaser and Katnap for stepping up as chat hosts last week, and doing such a great job. 👍 What an active lot you all are - so many hobbies, sporty and otherwise!
The cold, grey, icy weather we’ve had here for the past few weeks hasn’t been conducive to running. However, I’ve been doing dutiful short runs, going for walks when running’s not possible, and even getting back into YWA for strength training. So did six weeks of disciplined, regular activity left me feeling stronger and virtuous into the bargain? Nope. It drained away almost all the fun, and with it my self-belief and motivation. 😩
By last Friday I’d had enough, so gave myself a day off. Then, on Saturday, I went out for a no-pressure, see-what-happens run, aiming only to enjoy the countryside and my music. Result: 13.2k, my longest run for almost two months, and I actually enjoyed it. What a difference a day makes! 🌞
So what works for you? Do structure, plans, goals, regularity and accountability benefit your running? ⏱️ Or, like me, do you end up finding it all too much and having to break free to rediscover the joy? 🎉
Do let us know how your running’s going in the comments!
Have a wonderful week, everyone!
The Marathon Team xxx
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Cmoi
Marathon
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I’m on week 12 of the HM plan 32 miles this week with the long run being 10miles.
I must admit that I’m not a huge fan of plans although I try to keep my running consistent.
I’m looking forward to being off the plan even though I will probably still run the same amount. I think it’s the feeling of feeling like you have to hit a certain distance each run. I like to freestyle my daily runs in my own up-tight way 🤣
I’ve decided that I wil probably only do 30 miles this week or max 50k.
Good morning Cmoi. I was supposed to be running 8mile this morning. According to Garmin I completed 13.16k but NRC measured 12.87 ! I am trusting Garmin 😂. So this was almost a repeat of your Saturday run, only mine was run”under orders”. I think that I enjoy a change. The framework of the NRC HM plan is encouraging me to slip in intervals and speed up from time to time, and I am sure that I wouldn’t do that unprompted. But some days, it is good to just go out there and run.
Well done on your 8 miles Beachcomber66 ! I definitely enjoy varying my runs. Have to confess, though, that proper speedwork and tempo runs make me miserable and I've only ever done them in trail marathon training.
I feel like that about intervals in advance, but get a bit of a buzz out of them when they are over. That said, my intervals are very much toned down almost 71 year old versions, otherwise I would be on the IC pdq.
The marathon plan only went up to 25 minutes for speed, but that was for the actual speed pace segments, not counting recovery in between intervals. Consequently I tended to go out and just hammer as fast as I could for as long as I could, just to get it over with. Bad, I know.
Longest tempo run was 80 minutes, and Strava tells me I did it in temperatures of 22°C-27°C. No wonder I hated it!
Same here, but I think you have climbed to a higher plane! My three hill run has a TA of 130 metres which is quite enough for me …..I haven’t run it for a while; must be getting soft!
I'm pretty flexible, trying to fit the running in around work and other life. The only fixed point is parkrun on Saturday mornings.
I might "plan" to a particular run on a day but then have to change things because something has cropped up or I'm not feeling up to it. As long as I've done some running, I'm fine.
The foothills of the Pennines are a little less steep than some of the routes round your way.
I only look at the stats afterwards. My watch's display is set to show just time elapsed and distance remaining. I used to have lots of stats showing on it, but found myself not bothering with them. It does ping up a pace number every kilometre, but I often don't take much notice of that.
That's what I mean, you use stats intelligently! I'm so used to running up and down stuff that I don't know how to cope when it's flat. Went for a brief run along a greenway on holiday last year and was completely thrown by seeing the path stretching way ahead of me. 🙄
I’m currently following the NRC Marathon plan (because it’s done wonders for my performance in the past).
That said, each week consists of one speed run, one long run and several recovery runs. I generally do the speed run. For the long run, I just look at the distance and aim to complete that (or more). As for the recovery runs, I just do my own thing (which is, typically, leading a couple of club runs and, maybe, a ParkRun).
So, although I’m nominally following a plan, I don’t really feel constrained by it.
Nice one on that 13.2k, was it on a suitably flat course? 😂😂😂
The question of "performance" fascinates me SkiMonday , because while I like to challenge myself from time to time, the usual performance metrics - doing a specified distance faster - just don't motivate me. I wish I could emulate your constructive, relaxed approach to plans. Think I'm too "all or nothing."
The 13.2k came in at 271m elevation gain. Make of that what you will! 😈🤣
I’m following the NRC HM plan. SkiMonday and I are doing the same HM event so I wonder if he’s unofficially going round twice with the marathon plan training! I’ve also been using it as a general guide rather than following strictly this time. I’m running three or four times a week not five. I’ve swapped a few speed runs for other similar ones and the weekly recovery ones have also changed for old favourites of the same length. I’ve really tried to keep up with the long run distance schedule though. That’s been the biggest source of stress. Got in a right pickle before doing the 15km one on Saturday which went absolutely fine. I’m hoping the gremlins will leave me alone for the ten miler this week.
I quite like having a plan as a focus but I hate feeling like I should be running certain runs on certain days etc. I like that the NRC one is flexible and now I’m on my second time through, I feel a lot fit confident in playing around with it to fit with the runs I’d like to do.
Great run for you with that 13.2km. Beautiful picture too. ❤️
I'll bop any gremlins that dare come near you MissUnderstanding , how very dare they! 😉
And you've nailed itwith "I hate feeling like I should be running certain runs on certain days."
While I didn't even manage that with the maratrail plan, I knew I'd never forgive myself if failing to follow the plan resulted in a DNF. So I did every damn run, quite often out of schedule towards the end of the plan, and only allowed myself a couple of non-plan runs in five months. Even though the actual event was further, with more elevation and technical terrain than I'd ever done before, it was way more fun and easier than the training.
Thanks re the photo. It was actually taken on a walk rather than my run, though I'm hoping to try that route soon, hunters permitting!
H Cmoi . Well done on your longer run!I'm a sort of "plan" person. I am currently following a 10k plan interspersed with short -"just because I can" runs
I use the plans as a guide/tool to give me variety whilst not having to actively decide what to do. Work takes my mental energy. Running is when my brain takes a break. If I am really not in the mood / don't have time for the designated run I tell Mr Garmin that he is just a watch and I'm in charge - and will just go out and do the run I want to do! -possibly the closest to being a rebel I have ever been!
Thanks, and that's a really interesting point re "not having to actively decide what to do" Week7 . After 15 years of work based on fitting in with other people's schedules, official timetables and curricula, I'm so over being told what I have to be doing when and where, particularly out of context.
I've never asked Mr Garmin to suggest a plan for me - I like your attitude though!
Hi Cmoi Well done on your run and hooray that you enjoyed it. I generally turn to a structure to hold myself accountable if I am struggling for motivation. Mind you, I also joined my running club and book sessions a week in advance to ensure I turn up. It gives me an opportunity for a bit of socialising twice a week too! At the same time, there are occasions, like this month when I am doing RED February, when I want to determine distance and pace depending on how I feel on the day. The answer to your question then is “it depends” 😂
It depends is my kind of answer Sandie1961 , and fantastic that you're doing RED February! Think my problem with doing stuff out of obligation, whether that's to others or to a structure, is that I lose sight of what I actually want. Finding the right balance is very much a work in progress!
Funny that I joined the running club so that I didn’t have to run on my own all the time, but I confess I am rather enjoying my solo runs again. Music, podcast or even just birdsong and the thoughts in my head and going as far and as fast as I want is rather enjoyable 😊
As you knowSandie1961 I've always run solo, and it was such a wonderful way to get "me-time" when I was working. It's stayed that way, and I fear that if I joined a club - apart from the hassle of having to drive at least 25 minutes each way to get there - I'd be right back into obligation mode!
That’s pretty impressive for a “see-what-happens” run! You went out and look what happened! And what a beautiful photo too.
I always use to hate plans of any kind and avoided them like the plague. But then, because I had picked up so many injuries I thought it would be a good idea to follow a plan for Bristol 18 months ago. I must say I enjoyed it and the prescribed runs kept me injury-free and not turning up at the start line having done too much or too little.
I’m not following any plan at all for a 10 miler in March (🤞) but am just building up very slowly. But I would definitely follow another plan for another HM race though.
I’m very happy atm because my back stiffness has disappeared after nearly a year - whoop whoop 🤗 - and I think that has a lot to do with a soft tissue massage I had last week with a new therapist. She had magic hands and is also a runner so completely understands my fear of not being able to run! I’m planning to see her once a month to keep the tightness at bay. But I had no aches after my 12 K run at the weekend apart from my fourth toe which always hurts on longer runs. Time for the Compeed again. You have no idea how excited that makes me feel 😂
Really happy for you that your back's behaving again Irishprincess and for the return of the Compeed!
I find so much easier to go out and see what I can do, rather than putting pressure on myself with a specific target. Admittedly I usually have a minimum time or distance in my head, but routes are rarely decided in advance, just guided by the shoes I'm wearing, the terrain, and whether or not I can hear baying hounds or gunshots.
Love your frosty photo btw. Mine's a bit of a cheat, as it was taken two days before the 13k run. I do run up to that former farmhouse quite a lot though!
Compeed and Tailwind are my markers for the return of longer runs 😂 but my Tailwind has expired so I have to order some more. That makes me very happy!
And my sore toe turned out to develop a big blister on the underside and so the Compeed has been very useful so far 😫
The frosty photo was from last Wednesday but today is the same! And I thought all the frosty weather was over.
Blisters are yuk! I sometimes get them when walking in summer, though rarely when running. Go figure!
Where I live it'd be astonishing if we didn't get more frost, snow and ice over the next couple of months. Won't need winter leggings for today's run though.
I just headed out and was far too hot in what I was wearing. I was in a long sleeved top and long leggings and a runner passed me wearing shorts and t-shirt 😂
One of us got the kit wrong and I don’t think it was him!
Nobody, sadly. It's that Sandie1961 . Starts posting lemons and then claims it was a mistype. Not that she or I would ever associate citrus fruits with alcoholic beverages, of course.
That’s great news IP, I bet you are so relieved. It’s about time isn’t it? I’m keeping everything crossed for you that it will continue (which will make running tricky but I’m willing to make the sacrifice 😁). Happy running 😀👍
Your see what happens run sounds perfect, I thought about your question and first thought I like structure and a plan, then remembered our Garmin 10k plan a couple of years ago, it was 5 runs a week, lots of them short, some speed work and once a week hill starts. Got home from work one day we both said our kegs constantly ached, took a few days off then went out and had a most enjoyable run. So a bit of both, I do like a plan but I also like just going out and seeing what happens. At the moment I'm having a couple of runs a week on days off, soon though...watch this space when every day is a day off 😀
Thanks SueAppleRun . The only time I ever managed five runs a week was the first month of my trail marathon plan, and that didn't last. I thought I'd be running much more once I'd cut down my working hours to just a couple of hours a week, but the running gods had other ideas. I hope your countdown to retirement is flying by!
It's being a bit weird to be honest, but I've got quite a bit of leave in march and I'm sure it'll pass quickly then 😃 some days I thought no I should have stayed a bit longer others I just can't wait for the end
Better to get out earlier than hang on too long imo. A student I tutored told me his university lecturer had informed his class he didn't care what happened to them as he was going to retire at the end of the year and he couldn't wait to finish. Appalling. I'm glad I never got to that stage.
Yeah, I'm glad I'm not at that stage too, I walk into work with a smile, but I suddenly realised if I went on long enough after retirement age I wouldn't be able to do the things I wanted to do, I spent most of last year saying when I retire I'm going to train for a half marathon, if I work for long enough I might not have the energy when I have the time
What happened to the reply I started yesterday? I didn’t send it, of course, and now it’s gone. Numpty!
Anyway, I remember saying I was in awe of your see what happens 13.2k run Cmoi . Brilliant! 👏👏 I haven’t run that far for a while, but will be ramping back up on the NRC HM plan next week - and I love how the first Long Run is only 5k in W1 😅 This will be my 3rd time doing it, and it’s what got me hooked on NRC and plans in general.
Like so many of the other replies, I’m the same in that I simply wouldn’t do speed runs at all without them being spoon fed to me. I’m a one speed pony and I love it - but I also love the feeling of accomplishment after intervals, a tempo or fartlek run. Likewise, whereby I enjoy the structure of NRC, the fact that it’s so flexible in terms of 3-5 runs per week, and whatever days suit you best, is key. Can’t wait to get going. 😀
I have been looking out for you cheekychipmunks and wondering whether you completed Run with Lopez part 1? And how you found it, if you you did indeed complete it. 🏃♀️😊
Hi over61, tomorrow will be the day for Part 1 of Run with Lopez, I’ve decided. I have a friend’s dog staying this week who’s not quite as well behaved as Flossie, so I’ve done a couple of trial trail runs with them both so I can keep a close eye on him. But I think he’s ok, so I’ll be able to listen to NRC properly. I can’t wait, and I’ll definitely report back. 😀
Morning over61andstilltrying . I did Run with Lopez Part 1 this morning. Oh wow, what a man (and his ‘angels’ ❤️) I can hardly wait until tomorrow when I’ll do Part 2. I’ll do the same route as it worked well.
Coach B was aghast at times wasn’t he? As was I, running along with 2 dogs, hardly able to believe what he went through. 💔
Hi again over61andstilltrying , another very powerful interview with Lopez on today’s run. The fact they looked forward to Tuesdays so much. Waiting by the bulletin boards, 30k lap before being allowed to play football. 💔💔 Simply wow. Part 3 tomorrow. I’m gripped. ❤️
😂 I am not at all surprised that you are gripped. I think with my warm up walk and cool down walk, I was listening for 1 hour 24 minutes. I reached home ready for breakfast kindly prepared by my husband, but tried to walked round our garden to hear some more. I wasn't quite sure whether I heard to the end or not. I somehow lost the end, ( still a not very good techy person) although I may have already have heard it; I wasn't sure. I was bubbling over with it all to tell my husband. It was truly an amazing listen. I hardly knew where I was on the run and didn't stop at my usual point as I was far too engrossed. I'm looking forward to your next instalment! Perhaps you can tell me about the last 6 minutes, in case I did miss some.
Oh cheekychipmunks , we're doomed! I typed a reply to you, whereupon my computer decided to run an update. HU: do you want to leave site? Me: no, I want to post my reply. Computer and HU: mwahaha, we don't care. We'll eat your reply anyway. Chomp chomp chomp.
Oh well. It was about how I envy you the feeling of accomplishment, not to mention your ability to walk two dogs at the same time. Have fun with your plan, and I'm posting now before the technology goes AWOLagain!
Oh no! I hate when computers do that - plain rude I’d say! 😅
Another 2 dog jaunt this morning, which is ok as it’s getting me out running every day this week. I also have a 3 part guided run to listen to, recommended by over61andstilltrying 😀
Hello Cmoi!! Thank you, it was good fun hosting last week.
Congratulations on escaping your fug, 13.2k is quite something after not running so much for a while. Shows how trail running gets your fitness levels up so much more than road running.
Totally in contrast to you, I love a plan. I like to be told what to do. Every so often I like to escape it but it’s the only way I keep at it, preferably with a goal of some kind. It doesn’t have to be bling, just a target will do.
I’m still nursing sore teeth and gums and hoping they’ll start getting better soon. I don’t think the running is helping really. I’ve done about 18km the last 3 days and I’m a bit concerned as I’ve got some intervals tomorrow that include 2 x 5 min threshold sections. I’m having a break tonight to see if a rest makes any difference, I should really go to the gym. Did a long Adriene session to help focus. ‘HM pb plan wrecked by dodgy teeth’ would be an unusual reason to drop out of training!
Hope everyone else is ok and enjoying the spring like weather! I might even dust the shorts off soon 😱
Glad you had fun hosting TailChaser , and hope the ouchy mouth improves very soon. It's a perfectly justifiable reason for taking it easy, frustrating though! You'll be fully back soon though, I'm sure, you're so dedicated.
I wore shorts and t-shirt again yesterday as it was stupidly warm at 16°C. However, it was below freezing overnight, so it's more than likely that there'll be snow again before the month's out. Watch this space!
How do you deal with those temperature changes?! I can’t cope when it goes like that, I never wear the right things as it ruins the routine! Have you just been layering and hoping for the best?
My mum-in-law has given me some reassurance about the teeth thing, so I’m just going to get on with it 😍
Glad the teeth situ is more optimistic! As for the temperature changes, I'd rather run too cold than too hot, so I rarely layer, unless it's properly below freezing, there's windchill, or it's raining heavily. I warm up inside then just go for it!
Me too, it’s just that bit at the beginning on the ‘warm up’ walk and the first 5-10 minutes or so when you’re trying not to shiver too hard. Tonight’s run definitely got a bit too warm and I wish I’d had short sleeves. Teeth survived the threshold intervals 🥳😂
Whisper it - I gave up on the warm-up walk many moons ago, when I realised it was taking me neatly along the most exposed, north-facing part of my route, leaving me freezing, tensed and fed up before I'd even got going. I now do dynamic stretches at home and start slowly, almost always with a short uphill.
That makes total sense Cmoi! Bit pointless doing a walk if you just freeze. I have to say mine is a lot shorter than the old C25k 5 mins. Like you, I just start off slower. This has the added advantage of a higher likelihood of negative splits 😁 (I really can’t face dynamic stretches!)
I find negative splits well-nigh impossible, as almost all my routes drop about 90m over the first couple of km, so it has to be climbed on the way back. If I go up the hill it's directly into the forest. Fabulous for proper trail running, but splits are irrelevant!
That makes sense. We don’t have many hills so I find negative splits (on a short run!) quite easy. I think I’d get really annoyed with your terrain and wouldn’t find it so easy to keep going at it. I love the countryside but I’d rather enjoy it slowly.
Beautiful photo 😀 If that's France in February I'm jealous - though it has been quite nice over here too.
Well done on the 13K, and it is so nice to ignore structure and planning and just get out there now and then, and blow the weeds away.
For my part I love structure because I believe it allows me to be impulsive - safely.
I would get bored following a HM plan and feel like an imposter. Me, training for a HM? Never heard anything so ridiculous!
On the other hand if I can work my way up to casually running 300 km a month through structure I would feel comfortable throwing caution to the winds and running that distance on impulse. And that's my current ... erm plan. 😕😀
That is indeed France in February, though the forecast is for snow to return in a week or so!
I never trained for any distance up to and including metric marathon, I just went out and did them when it felt right. I only got a plan for trail marathon training. Even that only took me over 200km in one month, mostly it was 160-170km, and the month immediately before the event a mere 125km. I simply can't imagine running 300km in a month!
Maybe I'm an outlier on distance then? Just checked my records and in several months before I started C25K in 2019 I hiked 285, 296, 275 miles in those months. 300 km being 186 miles ... just seems like an OK monthly distance to me?
Training plans that build up to a distance but don't run it before the day puzzle me. And sometimes I read accounts by runners who really struggled on the day, and I deeply admire their fortitude.
But for myself I think, just make it easy by making that kind of distance in easy reach. So if my target is HM, I want it to be no more than 25% of the weekly distance that I am comfortable running. So, 85 km => 300 km a month plus change.
But I may be completely wrong, because I haven't done it yet!
It'd be interesting to get others' views as running 300km a month still seems very high to me.
Also, I just don't know where I'd find the time! Although I've mostly retired, running is just one of the things that I do and I don't want it to take over my life.
Fwiw, my longest run before the trail marathon was 33.16k, with 965m elevation gain. The actual event ended up as 46.45k with 1835m elevation gain, but the extra wasn't a problem.
For my part I think HM will be my limit, I don't feel an ambition to go on to a marathon.
At a family gathering in the summer I discovered my eldest brother ran a marathon in 3:15 in his 40s. Having achieved that he gradually lost enthusiasm for the sport and stopped running altogether. I never want to push myself so hard that running is no longer fun.
Thanks. I never had any ambition to run a marathon either. I'd always been fascinated by this particular event, even before I started running, though it was always in exam season so I was working. When it got moved to a different date because of Covid I thought I'd give it a go.
The event itself was a brilliant experience, but attempting it again just to try to get round faster strikes me as utterly ridiculous. If I ever do any other events it'll be because I want to enjoy the day out, not for any other reason.
Hi everyone. Well done on the long run Cmoi, there's no stopping you now 😍It will come as no surprise to hear that I'm a clear plan lover! I've adapted my HM plan to work for me (and adapted it to run further or shorter too) and I integrate some guided speed/hill runs from NRC to switch things up.
The thing is, I like to be accountable; I love that I don't have a decision to make. I know which day I'm to run and what I have to do. Up to me where, when and how. Having said that, I long since worked out that adaptability is an essential tool that makes a plan work for you rather than against you!
Performance/stats are the double edged sword for me though - I strive to do better, that is a huge part of my personal motivation and satisfaction, but of course that can work against me when things don't go to plan! Consequently, between 'seasons' I love the freedom of no plan, the freedom of not having to achieve a set goal. But it doesn't ever last long.
Not once have I been sad to restart my plan for a new event 😍
I'm well into my spring HM plan now. A 20k run tomorrow all being well 🥰
I was up and around too late for swimming this morning, so I had a late porridge and honey breakfast. I have decided to do my Thursday run today; just a 30 min “recovery run” with Nike (that is the plan anyway!) and I am currently applying my pre run heat treatment to my knee. I have been doing the knee treatment for 3 years now; there just doesn’t seem to be a good reason to stop! When does pre run routine become ritual I wonder? …..I guess you only find out if you make a change and end up with an injury. I think the hot water bottle is here to stay. Have a great run.🙂
You know The Logical Song linda9389 ? That, particularly the first verse, is pretty much me.
While I like being able to challenge myself from time to time, what really makes me happy is being able to run outside in the countryside, do daft things if I feel like it, and enjoy time to myself. I'm desperate to keep running as a space in my life that's free from the pressure of having to achieve, perform and get results.
You've described your running motivation so beautifully, and I think it's brilliant that you're motivated by wanting to improve performance, and enjoy plans and events. I also realise those are the aspects that appeal to the vast majority of runners. But I personally am going to do my damndest to keep on being a big kid when I'm running. It makes me so much happier that way.
Hope your latest plan is both full of enjoyment and brilliantly successful!
That's the key isn't it - enjoyment, satisfaction, happiness, And as with all things it's very personal, no 'one size fits all' 😊 Whenever I stand on a start line - be it park run, a massive event or a small local run, I am always struck by the huge variety of people: age, size, clothing, footwear, tech, determination, chattiness ... all united by the act of running
Hmmm. I have just had a lightbulb moment….not a very bright one as it has revealed a couple of fundamental flaws in my approach. I have been doing my long run every Monday. It just fits well there. One consequence is that my long run falls at the start of the new running week on the plan. “Doesn’t matter” would be my normal reaction. However, having completed the long recovery run today (which turned out to be 45 minutes instead of the usual half hour ) I have realised how much the plan is beginning to be tailored to the increasing distance. In short, it is now obvious that I am spending the remainder of this week preparing diligently for last Monday’s run 🤯. I think the way out is easy; I can just repeat last Monday’s run next Monday, but choose to go a bit further if I feel like it. Just a nuisance.
The other point is pace. My easy pace seems to be about 26 seconds/k slower than my fast pace. I feel as though I should slow the easy pace down a bit (it doesn’t feel all that easy!) but do others have a different gap?
I think the only way I could run more slowly would be to decrease stride length…which always feels odd. Ideas gratefully received!
Otherwise I really enjoyed this morning’s run in the sun! 😂
I'm probably an outlier on this, but having been spooked by getting DOMS in my lower back before Christmas, I am now doing most of my running at a "Maffetone" pace, which is 2 minutes slower than my usual pace.
I hope I will able to increase the pace as my bod becomes accustomed to low heart rate running.
(I set up alarms on my watch so that I would be running between 110 and 120 bpm, as I calculated my "aerobic max" at 120 bpm).
Must say I find it incredibly comfortable doing this, though it took me a couple of runs before I was able to keep my HR in range, without having to stop and walk now and then.
I'm still doing the same distance as before just taking more time to cover it.
My AHR is higher than it should be/used to be…..maybe slowing off for a while is a good idea whilst I build up fitness again. It is a while since I did a low 130’s long slow run. I will look back and check out my pace at the time. Thanks.
Obviously we are all different, but as you asked ... 😍
My speed intervals are obviously faster than my nominal goal pace.
My long run pace is a good minute to a minute and a half slower ( about 20-25% slower) than my nominal goal pace. Why? not sure! They used to be faster but I have eased up a bit quite deliberately.
Originally I used some suggestions from runners world, but the more times I go through this plan, the more I have adapted to 'me'. I'm not sure if you have seen this PDF which gives more info on the NRC plan, including some pace suggestions: s3.nikecdn.com/events-platf...
Than you Linda, that is just what I needed to see. I can see straightaway that I ought to try dropping 30 seconds/k on my easy runs given my present state of fitness. I suspect that will involve shortening stride. No matter; there is no point in finishing every long run feeling as though I have no more to give! 🙂
Unsurprisingly I chucked pacing by numbers out of the window, in favour of pacing by perceived effort, a long time ago. Two pace numbers from today: 12:07 and 5:59. The former was argh and the latter comfortable. Why? Because the first was when I was running up a steep (18%-30%) and bumpy field during the first 200m of my run, and the second running down an almost flat road at around 1.8k. Spot the difference!
Average pace only tells you so much I agree, but I have a few well trodden favoured routes so I can compare performance between those runs. I am going to give it a try; lower average heart is my real target.
😂 me too! I have been looking back at my stats over the last 3 years though, and when I was doing long slow runs at 7:30 ish pace, my AHR was in the low one thirties and my V02 max went up to 45.Recently every run has been in the 140s /150s AHR. So slowing down on slow runs seems to make sense. Trying hard to relax is an oxymoron of course!!
My VO2Max has never been above 41 (or maybe I had one day at 42?) and usually goes down on long slow runs. They invariably involve hills - well, let's face it, I almost never run anything with less than 90m elevation gain, unless I'm away on holiday - and Mr Garmin does not like hills, or off-road, or basically anything that I enjoy. He's not the Messiah, he's a very naughty boy!
My easy/long pace range is from 7:27-8:14, Marathon pace 7:03 & threshold 6:24. Park run is run under 6:00. Hope that’s helpful. Easy is really easy for me. I’m always in zone 2 just cruising 👍🏻
It is very helpful. My easy 13k was at 7:08 and yesterday’s easy 45 minutes was at 6.55 pace. I see that my easy runs have not been easy at all, never mind for a 71 year old! I am glad I posed the question. Thanks everyone 🙂
Hi cmoi thanks for hosting the chat. It’s a challenge for sure keeping up with all those responses so please don’t feel obliged to answer this one. 😂
I’m glad you bounced back from the running doldrums 👍 Often there’s just no obvious reason, and other times life just gets in the way, as I’m finding at the moment.
Masters athletics, at the level I aspire to, requires an unstinting devotion to training, and that means life isn’t quite as fluid as it once was when I could just trot out the door for an hour or so two or three times a week. I’m still loving it but I need to work on striking the right balance between being at home, helping my mum, and being on the track and in the gym or doing home workouts. I’ll work something out that keeps everyone happy I hope. I must admit I do enjoy the structure and discipline at the moment.
At the moment my ankle is putting paid to track training. It came back with vengeance sadly. It won’t stop me training in the gym though, which, I suppose, is one advantage sprinting has over distance running that requires a maintenance of aerobic capacity.
Anyway, that’s enough of me droning on about that. It will heal provided I don’t do my usual and run when I “think” it’s ok 🙄
Have a wonderful week everyone and enjoy your running wherever it may take you. x
I'd feel so bad if I ignored you RunBrianRun ! Though I've certainly spent way more time chat hosting than actually running this week. And I was definitely playing catch-up with posts yesterday as I was out most of the day.
I so admire your dedication and commitment on all fronts, and sorry that your ankle's playing up again. I think it's put you out of the British Masters Indoor Championships this weekend? Hopefully the rest of the season will bring you much better things!
Thanks cmoi, I appreciate you talking the time to reply. 😊 Yes, sadly there will be no indoor champs for me this weekend 😭 I’m still planning on going to the inter area on the 26th. The leader board is always a motivator for me. Even if I miss the champs I can still try and improve my position on it in other races.
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