Running

I was preaching hard from the pulpit of Hansons' yesterday, I can only hope I was convincing enough.

What I've found on Hansons' is that I should be doing the following (approx):

Thursday: 10k
Friday: 10k
Saturday: 10k
Sunday: 13k
Monday: 10k
Tuesday: Not clear on this, looks like I should run a 5k as fast as possible
Wednesday: Rest
Thursday: 10k at ~4.40 minutes per Km

Then repeat the above, gradually adding distance to each session?

What intensity Thurs -> Mon?

40 miles per week to begin with then build from is ridiculous IMO, esp with those back to back run days.

Marathon training goal should be to get to the start in best shape, not completely fucked.

Intensity - I don't know, this is off the back of a conversation in the pub, I was broadly thinking of keeping to ~145 bpm.

It certainly feels like it'd be easier to start with half those distances, it is true.

I'd quickly get bored, then injured.

You about 40yrs old yeah? If so Max 145 bpm for those runs a good starting, ave should be lower.

I'd bin off Fri & Mon, also forget distances & pace and plan everything around time on feet & intensity.

Gradually increase Sun & Thurs Time on
Feet, Thurs less so though. Keep Sat to 30mins max (duration not intensity!), don't be afraid to shorten. Make Tues something structured not just 5km eyeballs out.

Build in cutback weeks.

Still more than I'd plan in as a hobby runner.

Others will offer different thoughts around this, choose what you think is most manageable and motivating.

Interesting, other than yesterdays post i'd missed alot around this. cheers.

I find it hard to run at a heart rate below 140 tbh - I end up walking. Possibly because I am fat and unfit, of course.

I'd like to start doing something structured, and I think the marathon in October is a good goal (without a goal I'll likely just sit on my arse), I'd like to run at or below 3.30 for said marathon.

I've lost all my running mojo the last couple of weeks. Constant little niggly injuries and my legs feel like lead when I try and get going. When I started this plan I was working as a labourer carrying stone and muck all day and felt ten times better. Frustrating.

Tell me its normal for a first marathon?

Yes it is a common feeling, most marathon build ups are constantly pushing your limit between managing and overtraining, so niggles etc are common, the more you do it the more you learn when to back off and when to htfu.

Quite often the lead feeling passes after a while so it's worth sticking to a session as you will probably find after 10-15 minutes you actually feel quite good!

14.5 miles tonight at around marathon pace, feeling good.

Couple of 15 to 20 mile trail races coming up to test the legs.

Where do you(everyone) get your running shoes?

Run4it
Sportsshoes
Natterjack
Milletsports
Tennisnuts
eBay

and Not Sweatshop

Cheers. I'm fortunate enough to have a run4it and a run and become in my city. Was just sending out feelers to see if there was anywhere cheeeeeap

In all seriousness, I find eBay good, seeing as a lot of people buy new shoes, wear them for a run and realise they don't fit or work for them and can't return them.

Good advice. Cheers.

Highs and lows are normal. Some days are a complete struggle in one way or another.

Keep ontop of strenght and conditioning sessions which can really help keep some niggles at bay.

If your struggling with your mojo and you've been running to a plan or set routes, have a change and do something different, fun or interesting. Get back some enjoyment and it becomes much easier mentally 😀

Gosh. That's the second run home (only 5 miles or so) I've done this week. Living on the other side of the Anerley ridge really sucks ballz. I did manage to run through Dulwich Woods though. So that's nice.

Right, so my question is this:
I reckon after 2-3 weeks of running home 3 times a week, I should be able to move to running there and back 3 times a week. Does that sound sensible?

I reckon after 2-3 weeks of running home 3 times a week, I should be able to move to running there and back 3 times a week.

Try there & back just once the first week, build from there if comfortable.

Sounds more sensible!

Day management becomes more important, fluid & food at right times. Enjoy.

I should stop moaning - Up to 15 epileptic fits a day and still doing 17 minute 5k's http://www.bbc.co.uk/news/disability-38495513

Feeling grumpy, there aren't many good running shops near me so tend to order online, as I've stuck to as I've and inov8 for the last 5 years this hasn't been a problem, but wanted to try Hokas for a bit of a change/variety, but two pairs down and both are way too narrow for my relatively normal feet, despite reading online reviews before ordering the second out saying the cliftons come up wider than the vanquishes I'd originally ordered.

Back to the drawing board, or maybe I'll just wait a while but have had new shoes two weeks in a row and not been able to run in them as they don't bloody fit!

Do you use runrepeat.com ? I find it best for impartial reviews.

I went for a run at lunch:

1 Attachment

https://www.strava.com/activities/894544558

This is a) kind of my lowest speed I can run at and b) fairly easy to run for an hour at.

I can try to get out as frequently as possible to run (jog, really) round the park at this HR.

Good idea to get time-on-feet up before doing faster stuff?