Running

that's kind of the reason why I'm thinking about it because running on fresh legs it's actually quite hard sometimes to drop the pace down to what my program is asking for (9:30 -> 10:10 min/mile pace) so while I might manage it for 75% of the run, the pace might keep creeping up without me realising so I've been wondering what impact that would have on what's coming out of the session.

by and large i'm not too worried as it's still a decent amount of training effort regardless and going into the bulkier parts of the plan i'll be much more fatigued on the easy days so I'll be much more likely to be running at those prescribed paces through necessity.

that and my HR seems to stay pretty low across the run so I don't think I'm pushing myself hard enough that I'm going very far outside the intended training zone.

One thing the book mentioned. Which I guess most of us struggle to do both cycling, and running. Is that you should try to maintian the same output even when you hit short climbs. So that your zone session isnt broken up with bigger efforts. Makes sense.

I eased off for the short climbs on my threshold session, and found I could easier maintain pace at the top, as I was less fatigued. So my threshold session was miles more stable and accurate.

I guess this is massively overthinking stuff. I'm a massive nerd with regards to this stuff. So take a pinch of salt etc.

I ran 8.5 miles home from work tonight, it was one of those runs when you lie to yourself constantly - "I'll stop at the shop and get a drink/at ten K/when I get to the park/etc".

Managed to run work-Forest Hill Sainsbury, which was my target, and then drank 1 litre of Belgian Chocolate milk.

Was the chocolate milk part of the target? Also, why don't you want to run up your driveway?

There was no chocolate milk at the top of my driveway.

You should never, ever buy any to keep at home so you never have to run up that infernal road.

Belgian Chocolate Milk?
Sounds good.

It was/is.

I realise I am treating myself like a 3 year old, bribing myself with a yummy drink if I'd just do my running, but whatever.

51.00 minutes for 25 controls
about 5 miles Urban navigation
results soon
fucking ace, 590 points but some did it quicker

as I'm meant to be training solely in the endurance zone until my speedwork phase starts next week I've been thinking about the impact of adding in some faster bits towards the end of the run and how that might alter the way your body adapts to the overall session as the changes happen in the recovery period after the run I believe.

so if you push yourself out of the zone you wanted to get the gains in does your body still adapt the changes at the lower intensity for the training you have done or does it just improve the systems that kicked in when you went to the harder stuff?

e.g. would you still reap the low-end benefits of running at endurance pace for 4 miles if you ran at tempo pace for a further 3 miles or would your body just adapt itself at the tempo pace instead as it recovers? or would it diminish the returns somewhat?

http://www.mcmillanrunning.com/index.php/articlePages/article/2

Fast finish long run?

that's kind of the reason why I'm thinking about it because running on fresh legs it's actually quite hard sometimes to drop the pace down to what my program is asking for (9:30 -> 10:10 min/mile pace) so while I might manage it for 75% of the run, the pace might keep creeping up without me realising so I've been wondering what impact that would have on what's coming out of the session.

by and large i'm not too worried as it's still a decent amount of training effort regardless and going into the bulkier parts of the plan i'll be much more fatigued on the easy days so I'll be much more likely to be running at those prescribed paces through necessity.

that and my HR seems to stay pretty low across the run so I don't think I'm pushing myself hard enough that I'm going very far outside the intended training zone.

Personally I'd say stick to your plan, you did a lot of research and decided that was the one for you, adding extra speed work will only increase fatigue levels in what I recall was a high volume plan which centres on learning how to run when fatigued, but I don't think it's meant to be running when exhausted...

I thought after what was effectively a week off and after a week of not drinking and trying to eat more healthily running would get easier but 11km this morning was verging on impossible by the end! I suppose being 2kg heavier than pre Christmas probably doesn't help that.

I'm not trying to add the speed work, it's more I'm (mildly) worried about the impact of not being able to keep it slow enough because my pace keeps creeping up. but as I say the point is cumulative fatigue which means I'll not be going out as hard on days after the more strenuous workouts.

in other news, a dirty contact point on my fr620 meant it wouldn't charge/sync so the batt almost fully discharged and wouldn't stay on, so I wiped it thinking it was fucked before I realised it was the contact points, got it recharged but now have to setup everything again on the watch. ffs. luckily didn't have any workouts on there I hadn't uploaded.

I ran 8.5 miles home from work tonight, it was one of those runs when you lie to yourself constantly - "I'll stop at the shop and get a drink/at ten K/when I get to the park/etc".

Managed to run work-Forest Hill Sainsbury, which was my target, and then drank 1 litre of Belgian Chocolate milk.

Where's your work Dammit? I've been doing work (Waterloo) to F'hill/Honor Oak about once a week for a while now. I change it round but usually go:

Kennington Rd/Oval/Brixton Rd/Loughborough Jnctn/Herne Hill/Dulwich Park/Horniman Museum/Mornington Crescent

Takes me an hour so I'm probably too slow for you. Wave as you pass by though won't you?

I'm not trying to add the speed work, it's more I'm (mildly) worried about the impact of not being able to keep it slow enough because my pace keeps creeping up. but as I say the point is cumulative fatigue which means I'll not be going out as hard on days after the more strenuous workouts.

in other news, a dirty contact point on my fr620 meant it wouldn't charge/sync so the batt almost fully discharged and wouldn't stay on, so I wiped it thinking it was fucked before I realised it was the contact points, got it recharged but now have to setup everything again on the watch. ffs. luckily didn't have any workouts on there I hadn't uploaded.

If you've got the pacings wrong for you/your target time that's a different matter, but come marathon day you will be capable of blasting through the first 10k far quicker than you are now and will be planning to go, running painfully slowly will have the benefit of teaching you to hold yourself back for the first 20k when you're feeling fresh, changing your plan based on not having seen the result yet seems a bit premature, especially when you've been complaining of multiple niggles already...

nah the prescribed paces seem pretty spot on based on current race times, it's just these easy runs where I'm struggling but even in the book it mentions that most people run them too fast and to watch out for it, but i'm finding slowing down this much is affecting my form which isn't helping with the niggles*.

I'm not planning on changing anything, just wondering what effect the change in speed might have had to the training and if it's a bad thing or it's not something I need to stress over.

this week my plan is still in base building phase so it's just...

m: rest day
t: easy 5mi (9:30->10:10 pace)
w: rest day
t: easy 4mi (9:30->10:10 pace)
f: easy 5mi (9:30->10:10 pace)
s: easy 4mi (9:30->10:10 pace)
s: long 6mi (9:05 pace)

all of which are perfectly manageable without feeling knackered the day after

but next week it goes to speed work phase...

m: easy 4mi (9:30->10:10 pace)
t: speed 12x400m, 400m recovery (7:20 pace)
w: rest day
t: tempo 5mi (8:20 pace)
f: easy 4mi (9:30->10:10 pace)
s: easy 8mi (9:30->10:10 pace)
s: long 8mi (9:05 pace)

so I am able to go a bit faster on some days and hopefully that will help reign in the pace on the slower days as I'm a little more fatigued.

*speaking of niggles, asides from some tightness in the calf muscles when I'm plodding along they've pretty much cleared up, think switching to minimal shoes helped but it's taken a while to get my legs completely used to it so the pain has jumped about a little bit from place to place as my body adapts to things.

Managed a very slow 3miles just now. Was aware of my ankle but no pain as such. Will ice it again tonight to be safe but feeling a lot happier than a few days ago..

did pyramid intervals tonight. could have binned it easy except was out for work anyway,
007th last night meaning Im now in top 10 for the Wessex night league of obscure sport that no one knows about that is still brilliant
http://www.wessex-oc.org/Results/Poole_Town_060114/index.html

Post run smoothies unfailingly benefit from a high percentage of Belgian Chocolate Milk.

Wigmore street for me now: http://www.strava.com/activities/104480208

Where's your work Dammit? I've been doing work (Waterloo) to F'hill/Honor Oak about once a week for a while now. I change it round but usually go:

Kennington Rd/Oval/Brixton Rd/Loughborough Jnctn/Herne Hill/Dulwich Park/Horniman Museum/Mornington Crescent

Takes me an hour so I'm probably too slow for you. Wave as you pass by though won't you?

ran home from clapham north to morden last night instead of going home getting changed then doing my evening run. not a bad way of doing it but getting the tube halfway home I did get some funny looks for being fully kitted out in running kit.

Also running past clapham common about 7.20pm... such runners, many arrogance, very douchebags. so clapham.

enjoyed the run overall though. feels weird going so 'far' along my commute when I would normally do a small 3 mile out and back route in my 'local' area. logistics of having the right kit and trying to avoid carrying anything but the essentials on the run itself aside i'll be adding a few partial commute runs to my training on the easy days I think if only to claw back a little bit of personal time in the evening.

Altitude- I'll be at 5,000 feet from this weekend, just go out for 5k and see how I feel?

Yes, but 10k instead- you'll be fine.
I saw your fbook post, want to borrow the fat bike for the trip?
Might cause some difficulty at check in....

8 miles last night with a far too heavy bag. Was a bit crap because a running club were running the opposite direction on a short and fast loop, so a little demoralising at times.
Still, (just) under an hr, so can't really complain.

Also- I've asked this a couple of times, but the need is now imminent, as local trails here are essentially mud, and the Virratas have no grip whatsoever.

So to complement my Virratas:
Which do I go for/ Any other suggestions?
Roclite 243
Trailroc 235
X-Talon 190
BareGrip200

My guess so far is between the X-talon190 and the Trailroc235.

The Roclites are grippier then they look. But quite thick underfoot. Nice if you need to do some tarmac running to get to the trail.

The baregrips might beat you up a bit. But then you're lighter than me.

The trailrocs dont look up to much for proper wet mud runs.

The X-talons seem to have the best balance. That would be my chioce.

I was thinking they would be the next replacement for my Roclite GTX. I want something lower, and less cushioned.

good timing for a trial shoe discussion!

I've loved my Adidas Kanadias for the last 3 years but the lugs are wearing out, and i've just signed up to the Classic Quarter - my first Ultra so its time for something new, although I am tempted to just buy another pair of the Kanadias!

I really like the look of the x-talons, but I need to try them on, where in london is likely to have a decent stock?