Official Running Thread

knocky1 said:

Hills, intervals and sprints 3 times a week plus two 6 mile runs is not easing back into running! It's intensive.

Spend two weeks jogging about feeling happy to be running and throw in some gradual and short faster work in between the warm ups and warm downs. Then do a Parkrun at 27" and tell yourself you've lost if you do it quicker.

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Greg Bobkin said:

Great weekend running NSCers. Half marathon to Worthing and back on Friday night and 2.75km in the sea Sunday morning. Quite a productive 12 hours, purely because the rest of the weekend was jam-packed. No time for the bike ride, which I hopefully won't come to regret...

So bloody hot for training!

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Herr Tubthumper said:

I use the marathon training plans from Runners World (.co.uk, not the US website). I can’t recommend them enough. They have lots of options for time and number of days per week you can commit etc; something for everyone. As you’re looking at a PB around the 3 hour mark, I presume, you’ll be looking at 6 or 7 day plans though. They have been around for years and are tried and tested when it comes to the balance of speed, endurance, recovery and rest. The recovery and rest elements should not be overlooked; I’ve been a bit stupid in the past and when I have missed a day I have doubled up instead of just forgetting about it and moving on; the plans actually recommend dropping a week day endurance run but keeping speed work if you can’t fit all the weeks training in. Every time I’ve stuck to the plan, and met all the daily targets etc, I’ve come in on time or quicker. The marathon plans are 16 weeks and you need to ensure you have the specified entry level of fitness before starting.

And good luck.

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Ninja Elephant said:

I have used one of those previously and it was very good - I will be consulting with their plans and then working out with my mate what we reckon. He's a guy with all sorts of running experience, including winning Hove Park parkrun in 16:02 (once, only once!). He knows a lot about training and conditioning and his training plan got me my 18:23 parkrun PB. One of the key things I need to consider is behaviour on the day - and preventing the usual early blow out. We'll see what happens and I'm sure there will be the occasional post!

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Badger said:

I used the Hal Higdon training plans in the winter:

https://www.halhigdon.com/training/marathon-training/

My plan was roughly based on the Advanced 1, although I usually made Monday a rest day and added a bit to the midweek miles. This was mainly because I'd go quite hard at the end of my Sunday long runs and really needed that extra rest day. I often swapped around the midweek runs and sometimes do the Saturday run on a Friday night (mainly because Brighton games were on at 10am here!) but I did every single run for the full 18 weeks. It definitely paid off.

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Herr Tubthumper said:

Thanks. I’ll take a look at these plans.

As an aside the “hard” end to the Sunday long run is something I plan to add to my raining for a couple of months. I want to get used having to go all out at the end as I figure it’s a useful attribute to have.

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dazzer6666 said:

100% this - surest way of messing yourself up again.

If you can get to a gym, use the elliptical trainer - you can replicate running sessions on it quite easily (intervals/tempo/hill/easy runs) without stressing the calf too much. After a calf tear (I've had several) you need to start reloading the calf very gently - short jog/walks to start with (minute on/minute off king of thing) but you'l be able to progress pretty quickly. Assuming no other problems it's usually 3-4 weeks of a 'return to running' schedule before you're fully back on plan (obviously getting progressively closer). Also very worth getting a sports massage as recovery continues to to deal with any scar tissue in and around the site of the tear.

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Guinness Boy said:

Phoenix 10k route change to avoid The View means course is now unverified https://m.facebook.com/story.php?story_fbid=1737360356345082&id=289687124445753&__tn__=*s*s-R


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knocky1 said:

That screen in the tent sounds good. I may turn up with a few cans of refreshment and enjoy the sea breeze and empty tent either side of half time. Definitely not running.
There is another hindrance en route at Hove Lagoon. There is a pump going across the prom from the sea to the Lagoon and pedestrians/runners are kettlled through a 20' opening with a slight ramp over the pump.

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Greg Bobkin said:

If you want to run a really fast mile, it turns out an 18-mile bike ride up and down some hills is the perfect warm-up. That was my brick session this morning and averaged 7'47 for a 1.4-mile run, which is the quickest I've gone since April, pre-Brighton Marathon!

Six miles planned for the morning (and a swim), which won't be anywhere near as quick!

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Greg Bobkin said:

I'll be with you in spirit tonight - here's my 10k for the day. The pace was still there after yesterday, amazingly!

Boring route though - I was literally running down OSR and no Brighton aces to be seen.

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Ninja Elephant said:

The terms are agreed - instead of the Phoenix 10k, [MENTION=18183]big nuts[/MENTION] and I are going to compete on the same course but earlier. We'll be kicking off around 5:15 from the Lawns and running the same route, but as a gents race. It's a shoot out, 1st is everything and 2nd is nothing!

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