Running

That might have something to do with the "4:15/km at <150bpm" post you made the other day in the Tri thread. Very impressive.

I'll be happy with Yasso 800m reps of 3:35 each (4:29/km), and I guarantee my HR will be >175bpm at the end of each of them.

Hah, I didn't realise this existed. My Garmin reckons 3 hours and 4 seconds.
So I just match my HM PB for the first half, then knock 14 minutes off it for the second half. Maybe I'll put in a little sprint on the home straight to duck under 3 hours. Simple...

I've just been confirmed again as official pacer for Runner's World at the London Marathon, sub-3 (2:59). I'll be on Blue start, if that's of any use to anyone. (Better than last year's Green start, where I was of no use to anyone till we merged with everyone else!)

What is your strategy for this pacing? Is it just flat 4:16 km splits or do you build in some faster sections knowing that it's slower going elsewhere, or even plan a slight negative split?

Go as hard as you can to drop the losers then jog it in for the sub 3. Easy

In 2017 I'll take you up on this ;)

never in a month of Sundays would I achieve that or any of the other times it predicts for me.

Right I'm off to run 20 minutes threshold, I wont be covering the 5.9km that my watch says I'm capable of running, more like 5!

Basic strategy is to run even effort/pace, in order to hit halfway in around 1:28:30 - 1:29:00, then metronome even pace to hit the finish at 2:59:00. For London, in practise that means taking advantage of the slight downhill through miles 3/4 in Woolwich to get half a minute up early on, then run slightly inside target pace on the flat till halfway. Negative split is dangerous because hardly anyone negative splits at London (or elsewhere), and psychologically I think it helps to be running slightly inside target.

@Sainsburys_Ed - I might be racing London myself the following year, but I haven't thought that far ahead yet!

seems like it might be my race predictions are wildly off because my heart rate was set too high on my Garmin, as it thought that I had more headroom on top of efforts, we'll see tonight, as I've reduced max hr down to the maximum ive seen this year according to training peaks, so hopefully that'll sort it and increase them back up a bit, currently predicting 2:36 for a marathon!

I must've had a bike ride in there, as it decided my 1 mile target was 2mins, and a 12 minute 5k. Why can't the watch figure out that if I'm smashing WR pace then that run not be totally accurate.

Ta, was just wondering how it worked, I can't pace myself for shit at the moment (I'm learning slowly) but I'm quite happy to run on perceived effort and HR and then the 1km auto-lap bleeps from the Garmin to tell me how I've done each km.

Legs and back felt utterly destroyed last night after yesterday's HM commute, which is odd as I felt mostly ok at work during the day. Could barely lift my legs up to take socks off.

Thought I'd sleep like a log but I just couldn't get comfy, not the best night's sleep. Woke up feeling mostly ok (apart from the 5 year old jabbing me in the head telling me to get up and make her breakfast) but a morning walk (school drop off and then to the pool) and a 2km swim has loosened everything up again and I'm feeling vaguely human. The bike can >>>>>>>>>>>>>>

Wonder if I'll hit the 'fuck it' switch at 8.30am tomorrow morning when I should be getting up to go to parkrun. I'm going to try the "Set a Target" mode on the Garmin tomorrow and make it shout at me to do a 25 min 5k, must remember to look up how to disable it mid run when it starts to get on my nerves as my legs are shot.

Just shy of 10km loop from Brentford along to Chiswick bridge, the Thames path bit from Chiswick to Kew was nice. Pic took on way out.

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Howling 50mph winds on the coast. All my motivation has blown away.

(Did drag myself out for a slow 10km though. 160km for December so far... Not as much as I'd have liked but I should be able to break 200km by the end of the month.)

Had a bit of a sniffle over the weekend so the 5k and 10k runs got binned. Will make up for some of it this week but otherwise it's mostly holiday time. Hoping to scrape in 150km for December though.

First run of my marathon training plan today (following one fo the Hal Higdon ones), only 5k but bagged a Strava segment en route. Probably the only one I'll ever get, ha!

Talking of Strava... it reckons, based on today's run, that my "best estimated 5k effort" is 21:06. Does anyone know if that is a 5k section of today's run was done in that time, or is this some sort of projection based on today's pace*?

* Which I know is not 100% accurate as the GPS is not always the most accurate!

I think it is the fasted 5 km section as measured by strava on that run

Ah right, makes sense. Today's run wasn't that fast, the GPS track is all over the place at the start so I think that accounts for the extra "speed".

It would be nice if it were true as it's not far off my 5k PB but alas, more accurate GPS required.

Yes, it's annoying as it'll stick there forever (unless you beat it).

Best to turn the GPS on as early as possible (when outside obviously) for it to have time for the lock to settle down.

Interesting, looking at runkeeper from today it appears I spent a fair bit of time running through buildings and zig-zagging across the road (GPS on my phone). I don't remember that from using my Garmin.

Couple of weeks of following the Hal Higdon Marathon 3 plan. Weekly mileage quickly ramped from about previous norm of 4 miles to ~20. Been quite good about getting out in the morning for long runs including a couple of half marathons on the way into work. Have only been running to feel / HR so far rather than trying to hit any particular pace, but it's quite nice to see that my 'steady' runs turn out about the speed VDOT estimates they would be.
So nothing to report really. Just done some running.

Problem is (I think) I start near some high buildings in the town centre so even though it locks on ok, it loses me again once I set off and takes a while to lock on again properly. It's normally not as bad as today, and I often run with a few other people so we can compare reported distances across our various devices to get a better idea of the true distance.

If I really cared I'd amend the gpx file to remove the bad data points but life's too short!

I tried to find a sweet spot between the winds dying down and it getting dark - and failed miserably, running in the dark, in crazy winds, in the fens. And as a special xmas treat to myself, it was windy that I accidentally got wee on my shoe when relieving myself behind a tree. Wahey!

Just logged over 1000km this year. I know it's not a lot compared to a lot of runners, but it was one of my 2015 goals :)

Plans for 2016?

1,091km in 100hrs 10min. Just doing casual stuff at the moment, but Christmas in Sweden means I should have time to squeeze in a half mara on the 25th :-)

Also @hats doing it right.