Running

^^ It's Spring marathon race time of year.

#pagefail

When I'm back from holiday (and recovered from the marathon) I'm going to get back into a routine:-
M: 1h swim, 2.5h cycle, 1h gentle run, 30m gentle swim (whilst daughter has her lesson)
T: 1h interval run at lunch (building back up to 6x1600m or 8x1k or 10x800m), 40m 5-a-side evening
W: REST
T: 30m cycle commute, 1h 5-a-side evening
F: run commute (11.5km) done gently (max HR 160bpm) - once a month extended to a half marathon commute by adding a 10k loop on the front
S: parkrun most weeks as a speed session
S: long slow run (min 10k-ish)

To help combat the monotony (not that I have a problem with doing the same runs again and again, I'm lucky that I've got the Thames Path, Putney Heath, Wimbledon Common and Richmond Park all within running distance) I'm going to try and cover all of the paths/tracks on Putney Heath and then Wimbledon Common.

Putney Heath only requires a single 16km run (based on what google maps considers a track) which was surprising (had thought it would be way more than that), so that should be done with one or two longer runs. Wimbledon Common will require quite a bit more I guess (the furthest point is ~6km from home). If I get all of that done then there's Richmond Park!

Did they bollocks - old skool NHS, they prodded my calf a few times, laughed at my manky toes. Then sent me on my way :)

Ah bandit it? No wouldn't feel right doing that.

This airs next thursday evening. Heavy involvement from founder of Run Dem Crew (guy in the cycle cap) and his right-hand man/founder of chasing lights crew Chevy (guy on his left, our right).

https://www.youtube.com/watch?v=J0staM4xO3I

Will be interesting to see the response it gets. Sounding like Mile 21 is going to be an even bigger deal this year for sure.

Browsing my training log earlier, about a year of majority slow running means that my ~140bpm pace is now 30s per mile quicker. /csb

The main takeaways from Matt Fitzgerald's 80:20 running book are:

• You should do 80% of your running nice and slowly, and only 20% "fast"
  
• It's possible to string that single idea out into 200+ tortuous pages
  
• It's still quite motivational, given the choice of reading more of the book or going for a long slow run I'll go for a long slow run.
  
  

[EDIT] Happy to post the book on when I'm done with it, it's not one that needs to be kept as a reference

You should do 80% of your running nice and slowly, and only 20% "fast"

time or distance?

time (from what I can gather, it's one of the things he doesn't state simply)

In practice either will work, taking some random paces:-

4 hours at 7min/km = 34.29km
1 hour at 5min/km = 12km

34.29/46.29 = 74% which is close enough

so really its 200 pages to say 80:20 ish. sounds like a management consultant.

I've been following this polarised approach to training since September last year, it yielded good results for the ballbuster duathlon and hopefully will do for the marathon as well. Similar to @rhb my Sunday long run has gone from 5:15 per km to around 4:50 which at least shows I've got more efficient as a runner in the process...

And in other news. Kill two teenage girls, AFD athletes, get 6 years in prison: http://www.bbc.co.uk/news/uk-england-hampshire-39587564 Disgraceful.

It's still quite motivational, given the choice of reading more of the book or going for a long slow run I'll go for a long slow run.

Lol.

I have a (loan) copy which I've found equally hard to read, thought it was just me not really mad about reading.

Maffetone gets much more detailed and looks at specific testing & diet too again I scraped the surface and haven't gone into the detail.

The slow (easy) runs are much more sustainable.

@Sainsburys_Ed hope it gets you the Marathon result you're after.

Interestingly (or perhaps not) for my longer runs I haven't got faster, just spending more time in the 125-135bpm range, but then this perhaps reflects the goal of 24hrs moving. From June onwards I have short window to see if I can get comfortably faster for Aug 26.2 & Sep 35 without breaking myself.

@juanito :(

Having been drinking. It's sickening.

Did Gritstone Trail again. Much easier not learning route. One near nav blunder for The Cloud descent but quick map check corrected.

Here's a kit pic inc. recovery drinks. The OMM kit is all working great, as is the beer.

Long slow runs is just base miles in bike world isn't it?

How did the 8k go?

Wasn't expecting so much race/marathon talk

It's that time of year with London approaching etc.

Yup, aerobic endurance stuff.

Did my second parkrun today, according to Strava did 17:47, but Im pretty sure that's a fair bit quicker than I actually did, still even if I was 15 seconds slower it's close to a minute faster than my first one back in October!

Run training and losing weight seem to be paying off!

Bloody hell, that's quite quick.
He says still shuffling at 21 minutes.

It didn't in the end! I hurt my knee on the bike on Wednesday night and didn't want to push it.
He's training for the manc 10k in may so a couple runs with him might be a good way to squeeze the distance up a bit!

That's a pretty nifty time ahead of aiming for a sub-3 marathon. I know 8-and-a-bit parkruns back to back is another kettle of fish, but it's nice to have the basic speed there. Just have to get it right on the day now!

Thanks, feeling generally pretty good.
Official time was 17:50 which I'm pretty pleased with, I'm going to have to lock myself in the house next Saturday to prevent me going out again!

Excellent progress Ed, when I get back into running later this year in gonna have to hit you up for your training plan!

Ah hope nowt too bad. Worth upping your distance gradually if he's doing the same. Maybe consider Chorlton Ees fun run 6km, on 1st May i think... was a poster outside Wilbraham p.o. earlier but only looked quickly.

Nice one. Beware heading out faster than planned at Marathon off the back of this confidence booster, a world of suffering could await!