On your marks...Set. (General chat)

BP_RS3813

https://www.boards.ie/discussion/comment/123578122#Comment_123578122

Will try the 2k intervals thanks very much.

Something like 3k easy, 5 x 2k @HM pace with 1k float inbetween, 2/3k easy to finish sounds nice.

Will be able to practise fueling aswell - taking the gels during the float as will be going a little slower and will be easier to open.

I have 2 months as of this post so will start with 3 x 2k and add an extra interval every two weeks.

What sort of taper do you need for a half? Drop mileage plus intensity? Keep one of the two?

For my 5k and below races I usually do a race specific workout 4/5 days before hand and just one easy run - to finish just 20 minutes easy w/strides the day beforehand to shake out the legs.

FlipperThePriest

https://www.boards.ie/discussion/comment/123579332#Comment_123579332

It's a nice way to break up a long run for sure. 2 months is ideal, you can ease into it, and can maybe leave out the paced work for the first long run or 2 while you build up the miles?

As for taper, for me I tend to do it different every time, based on what else is going on. Last half I did, the week before I had a 5k, so it kind of forced me to taper early. Don't think I bothered with any workouts after the 5k, just strides here and there, distance all under 10k. But if you were peaking your long run at 20k with 5 x 2k (2 weeks before race), then your last long run a week before race could be 14k with 3 x 2k at your race pace… then just some shorter runs with strides in race week, very little in the last 2 days before? Probably different ways to do it… That would be where I'm at at the moment.

BP_RS3813

https://www.boards.ie/discussion/comment/123580285#Comment_123580285

I don't really need to ease into it as I have went up to 14 miles @8 minutes per mile before with relative ease (zone 3) - I have no problem doing it, its the lack of consistency thats the problem. Usually do one every 4 -6 weeks depending on time available and other factors etc.

My approach has always been faster you are the easier slower running becomes which works if your doing an 800 and have a 5k the following week. Works for a 10k (ish) but a HM is a different story.

Will take that advice regarding a 1 week taper - 14k with either 3 x 2k or 2 x 2k @Hm pace a week out should be good. Just a few easy runs with strides throughout the week then.

Really appreciate that - have no clue with regards to anything longer then 5k.

The antrim coast half is only part of a block anyhow - rathfarnham 5k at end of september is main goal, just thought a bit of endurance/strenght from a half marathon its training alongside my usual 5k - 800m work might do wonders as never really did that sort of stuff before.

FlipperThePriest

https://www.boards.ie/discussion/comment/123580317#Comment_123580317

If you're already doing 14 miles at that pace, then you should breeze through this. But as Ceepo says, consistency is defo the most important thing here. If you can pencil out your overall plan and stick to it, you'll be laughing. If you take shortcuts, chop and change, or speed up your slow runs because they're too easy, you increase your chances of running into trouble.

My approach would be a little different. I would think the longer you run, the easier slower running becomes.. speed should be a product of consistency, not a means to an end, imo. Maybe middle distance is a different story, but I'm talking about 5k and up.

The Black Oil

Not familiar with Maeve Kyle. 96 is a great age, RIP.

https://www.rte.ie/sport/athletics/2025/0723/1525009-irish-athletics-trailblazer-maeve-kyle-dies-aged-96/

mindhorn

Looking to pick up some fructose, any recommendations where to buy online or in Dublin city centre? Bought from Amazon before but seem to be out of stock at the moment. Looking to buy 1+ kg of it.

The Black Oil

Run Terry Run

Upcoming documentary about Canadian, Terry Fox. Lost his leg to cancer. This is his Marathon of Hope.

https://en.wikipedia.org/wiki/Terry_Fox

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

mindhorn

Looking to get a sports massage somewhere in Dublin city centre or close by, any recommendations?

Trampas

What made you or people you know give up the chase for times? For people who would have chased pb or fast times for years on end. Now you still go hard but not 100% and pounding out the miles. You go from quality and quantity to maybe 10% less mileage and say 5-10% easier on pace. Still want good times but more satisfied in say 10-15 minutes slower on a marathon and a min or so on a 5k/10k.

opus

I think it was the Boston marathon one year that did it for me. My aim was < 2:50, I'd done the training & was nicely on pace until we turned into driving rain for the last ~10k. Did my best but keeping the same effort meant the pace dropped a lot, I still got a marathon PB but it made me think how even if you did everything exactly to plan, anything could happen on the day. Same as happened to people in Berlin recently with unseasonable heat I guess.

Zero marathons for me this year but I'm entered in two for next year & will be aiming for ~3:30 or so.

Trampas

https://www.boards.ie/discussion/comment/123930256#Comment_123930256

Appreciate at. I’ve never ran faster this year than ever before. Half way through Valencia training block. Managing a niggle with advice from physio but nothing that is restricting me but I know a few weeks off and I’d be fine but I couldn’t do it because mentally it’ll kill me for the race. Early dark long runs at weekends and mostly on my own is really making me think twice about it. Maybe next weekend will change with clock movements will help as I’ll sill the sky lighting up and not 10k into a run before I see it. Previous years mostly I had a few others joining in for some or all of it so didn’t notice but 2:30-3 hour long runs where half of it is in the dark on country rounds with lights and hi viz has really made me think is it worth it. Last week starting at 5:45am because needed to be out the door by 9:10 for football match. Really made me think twice. Probably just that I’m heading into phase were it’s big mileage stage and when I see the light at the end or in the morning it’ll change.

Murph_D

I think I am possibly at the stage, after running at least one PB every year for 12 years, that I have to consider what represents real achievement going forward. I’m unlikely to get a PB at any distance this year, although maybe I don’t deserve one because maybe I haven’t run as many miles in the last year or two as I used to, although not a huge difference.

There is always the option of trying to achieve age grade podiums or county or provincial or even national age grade medals. That’s definitely something that will motivate me over the next year or two.

Another part of me though says don’t forget that it took me six or seven attempts, over eight years, to achieve the goal of running a certain marathon time - eventually achieving that after asking for personal coaching help - so a lot of stuff is still possible if you really go for it and change things.

Rossi7

https://www.boards.ie/discussion/comment/123965208#Comment_123965208

BHAA is always a good barometer to go off, the age grades are always competitive. A woman in my club runs both summer and winter leagues as she finds they are a better gauge to go off rather than times

mindhorn

Not looking for medical advice but wondering if anyone here as dealt with a popliteus muscle injury in the past? Did some damage to this during the marathon and I've been out of action since. Never experienced this before and the training block went well in terms of niggles etc.

Anyway, I've had a couple of physio sessions and dry needling since but curious if anyone here has experience with this and roughly how long were you out of action.