Running

Well jealous - Malham is beautiful.

Not at 3am in the morning when its pissing down and cold its not ;) I ended up bivvying outside the Lister arms to be woken in the morning by a guest from inside who brought me out a hot cup of chocolate and a bag of cookies. The love was strong then :)

3rd week of new regime (one tempo [parkrun], one speed [intervals], one long run [just 10k, increase them from December], one easy-ish run [11.5k commute]). ~32k a week. Long run and easy run trying to average under 160bpm (this is relatively low for me!) and hopefully down to under 150bpm once I'm fitter and lighter.

Going well, not quite 'enjoying' it but looking forward to doing the next run and spending rest days wanting to be doing more. Liking the variation. Also having to resist the temptation to push harder on the easy runs but getting used to that.

Next milestone is sub 25 parkrun (last one was 26:16) which should be ticked off in the next month or so on the way down to a sub 23[1]. Might also try and sneak in a fast 10k (rather than long/easy runs of that distance) over Christmas where the routine goes out of the window.

I hope I manage to give the plan a good go and stick to it as much as I can although ~250k scheduled for March is looking a bit daunting right now (long runs of 29k, 24k, HM, and the final 35k big long run before taper) but I'm sure it'll be doable with 3 and a bit more months in my legs.

Guess we'll see in April whether I have done what I needed to do to get in shape for a 3h45 marathon, the various sites (VDOT, fellrnr[1], McMillan) tell me I can if I put in the training and lose the weight I plan on losing (it'll certainly be easier carrying 10kg less). I'd still take a sub-4h for a first marathon though, but 3h42-ish would clinch the family record...

1. fellrnr suggests that given I ran a 24:16 5k at 86kg I could be aiming for a 21:52 at 76kg with a 3h28 marathon. I'd take that, just have to lose 10kg of the blubber around my waist (it's certainly there to lose).
   

Was just getting into my training regime but have been struck down by the worst flu I've had in years. Supposed to be doing a 12 mile run today and I can't even make it to the corner shop for a paper :|

Take it easy, there's plenty of time for long runs yet bendix! (Save them for Devonian coastal adventures)

10k PB today which I wasn't expecting due to the undulating course. Around 41:20, which is an improvement of just over 40seconds. Not bad for my last race of 2015 :)

First half marathon today, Conwy in North Wales, didn't expect to get near two but got 1:56.16 so pretty happy

First name out of the hat at the tri club ballot... looks like I'm doing the London Marathon :/

Pretty decent non running base, done mostly sprint tri's this year, an olympic and a half iron. Last HM was 1.37 (last year) and last 10k (few weeks back) 42mins.
Various calcs suggest 3:15 isn't a silly number to think about if I start doing some running.
Within the realms of possibility...?

Double your HM then add 10-15 mins. I'd work to a 3.30 plan on those numbers.

I ran 5k on a treadmill yesterday, just to see what it was like. I couldn't figure out how to work the TV so had to watch a western on silent, with the gym's blaring shitty pop music to accompany it. It's not something I'd do again in a hurry - although according to my HRM, I died halfway through it, so I guess I won't have to.

@Pifko boom.
keep it up

@Pifko boom.
keep it up

Cheers mate, it's LSD season now though.

4 miles on the dreadmill today @ 8:00/mile pace but was actually 2 miles at around 8:20 then a mile at 7:30 then half a mile at 7:28 and a quarter mile at 6:30 with 8:00 for the final quarter mile. finished drenched in sweat but feeling pretty good about my running again, will get up to 5 miles next week, 6 the week after then I should be good to go for marathon training.

@duncs nice one mate those times are sounding good, i have a lot of friends at run dem who run those kind of numbers and a 3:15 is doable but you will have to push yourself to get it.

Train according to effort (with half an eye on possible target paces) and over the next few months the increased volume of running could get you a fair bit quicker. It'll be worth scheduling a half marathon to race 4-6 weeks out to reassess target. If you can get your HM down to nearer 1:30 (and get all the long runs in), 3:15 could be doable.

I've just started getting some indoor rowing in for my Winter cross-training schedule. 3 x 45 mins weekly sessions planned for the foreseeable future, although I've not done it for a while, so just 30 mins today, to give the skin on my palms a chance to toughen up.

what was your HM split in your Half Iron race, I reckon doubling that is a pretty good indicator of what you could do a marathon in....

it depends how committed you'll be at training for a marathon, if you ditch a load of tri stuff in favour of specificrun training you'll have a better chance as well.

1:46 at the end of the HIM but faded spectacularly at the end.
Skipped out of transition having enjoyed the bike, then proceeded to clock 4 laps at 23mins, 25mins, 27mins and 31mins. I'd probably still be running a 5th lap. Though it was off a summer of not much running (260 miles so far this year).

Trying to get up to 100 miles/wk but its hurting, legs ache a lot all the time. Feel sloooow although my times aren't dropping off significantly. So HTFU and run through it or ease off?

I'd say that you should be able to do a 3:30 fairly comfortably then, obviously more if you go above and beyond in training and try hard on the day...

BTW there is very little science behind my theory other than I've done a 1:38 hm at the end of a 70.3 and a 3:16 marathon this year, both off not enough run training (but more like 1000 miles of running rather than 260!) my half marathon best this year was 1:28:02 if it helps...

Woah! You're clearly made of tough stuff but the odd cut-back week is always good even if you're used to high mileage. I've snuck over 100 miles all of twice I think, with the biggest continued weekly mileage being 80, 97, 97 (no running OCD here), 80, 100 - but off a general base of 60 - 70 mpw. If you're building up, I'd have a cut-back every 3-4 weeks, maybe down to 50-60 mpw to let the training benefit sink in and recharge the legs.

Going to start running to/from work more. Does anyone have a magic solution for dealing with a metal plated collarbone which does not like having a rucksack strap rubbing on it (apart from surgery) or am I just going to have to work out how to store a week's worth of clothes in the office?

Depending how much you have to carry you could potentially try one of the large fell running bum bag things. I borrowed a pretty large Inov8 one once which was pretty comfy.

^^ a well fitted run specific rucksack might not rub so much?

Mine's pretty good (OMM adventure light) but I always end up running while attempting to hold it off my shoulder :/

Thanks both, will investigate the world of large bum bags.

Ah, I was thinking OMM as mine is so stable. Lots of Bum Bag (Waist Pack) threads on the FRA forum.

I have one you might, possibly, find useful. Not used it in years, but can dig it up for you.