Running

Here’s one of mine 🙂

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Bloody hell. I'd need a fortnight off after that.

Was just inspecting the HH plan... am surprised that the longest 'race pace' run is ~8km for a half! Pretty amazing that we can supposedly hang on to that for over the double the time we'd have done it previously

Thanks for cross training tips. I think I prefer the look of Yoshy's!

https://training4endurance.co.uk/running/half-marathon-plans/half-marathon-training-plan-advanced/

This is an alternative to HH

Their 10k one worked wonders for me bitd

Pain is temporary, glory is forever!

[Braveheart.gif]

Any and all of those exercises are good for runners and then weight obviously varies from person. The trap bar deadlift is kinda eccentric so up quick and then down slowly - I really feel that.

Hmmm I’m surprised by that but that’s not the longest run?

I thought the same when looking at the Higdon plans, interested to hear from anyone having used this how they got on in the race

This is about Marathon training, but outlines the principle I think?

You want to arrive at the starting line well trained, not overtrained.

https://www.trainingpeaks.com/blog/should-i-run-long-runs-at-race-pace/

Are you doing that in a gym or do you have the gear at home?

I'm definitely guilty of getting carried away on my weekly long runs in the past and making the next week very difficult/sore, so this resonates.

https://www.trainingpeaks.com/blog/shoul­d-i-run-long-runs-at-race-pace/

Yeah this makes sense and is valid, but the half marathon plan referenced has long runs up to about 20km (at 'long run'/easy pace), but then running at race pace is only ever done up to a total of 8km in a session. As @yoshy said, I am struggling to see how running 8km at pace would be sufficient preparation to then go and run 21km at that same pace.

I may have mistaken a full marathon for a half marathon, and decided to enter it, on the 26th of Feb. If I go through with this, due to stubbornness, how close could I get to being able to run it, from the perspective of being able to run 10k relatively easily today?

I have in the back of my mind that I trained for, then injured myself during, a full marathon six years ago.

Tldr; Quality not Quantity.

Because for 8km race pace should feel relatively comfortable still and not leave you knackered (it's not 5km pace it's 21km pace), it is when you scale it up it'll begin to feel uncomfortable and knacker you out - which it will do on race day to an extent, but not be as uncomfortable if arriving at the start line either un-trained or over-trained.

Making it uncomfortable too often in training will result in the latter as fatigue builds.

Keep in mind those race pace sessions are one piece of the bigger jigsaw.

Could be doable if you approach it sensibly. It might hurt a bit.

Aye I am following you, it just feels like a big jump is all. This sort of chat is exactly the reason why I've found myself too frequently injured over the years! Its generally much easier to go 'too hard' from time to time when training on the bike. When running, its far less forgiving.

I think I'm going to throw a couple sets of "strides" into the non race-pace runs. That seems to be something the fast people on my strava do.

This is the real training plan!

At the gym. Squat rack with safety bars and a mirror really helped me get over some mental barriers - now back squatting double bw and feel comfortable doing it (in terms of form/safety).
Also use an open trap bar for deadlifts so couldn't really ever justify that.

I think you would be ok as that gives you 16 weeks or so. Its not an ideal training window but could feel pretty epic

I'm entering Hackney half in May and want to do it in sub 90, ideally nailing a sub 40 10km during training.

One of the reasons I like HH plans (n.b. I've only actually used the marathon one) is that compared to some other plans I've seen, they are fairly simple and tend to err on the side of caution, which is probably a good thing, and I remember treating the marathon plan as a sort of template to play around with. So if you're feeling particularly good maybe you can progress the race pace run to 10k or so.

As a rough rule of thumb, I've generally found that a tempo run of half race distance, at target pace, is a reasonably tough work-out in the middle of training. So ~10k @ HMP, 12/13 miles @ MP would be some of my tougher sessions. If they're feeling too comfortable, you could probably revise your target pace.

Cor, this anaerobic workout business is hard work isn't it? 😂

Feel like I measured my effort well at XC yesterday, plan to gain positions on the undulating section and not blow rather doors off elsewhere until the finish loop.

3m20 quicker than last year but conditions much better & course run in reverse & different layout on the flat playingfields section. Some of it might be down to improved fitness & recent consistency though.

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Anybody carry a handheld torch for night runs? I’m thinking one might be preferable to a headtorch for me..

Lightweight, rechargeable, with some sort of lanyard ideally.. any suggestions appreciated