Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Running on empty.
Comments
-
-
-
-
-
Greenmachine wrote: »How does my pacing look for easy runs compare to my faster paces.
I don't really understand Km
but they look about right. How you feel (i.e. the effort) is more important. If it feels easy and you could hold a conversation and your not fading dramatically towards the end of the run then it's right. You're improving rapidly at the moment so your easy pace will drop naturally but the effort should remain.
Have you considered joining a club ?0 -
Advertisement
-
Bungy Girl wrote: »I don't really understand Km but they look about right. How you feel (i.e. the effort) is more important. If it feels easy and you could hold a conversation and your not fading dramatically towards the end of the run then it's right. You're improving rapidly at the moment so your easy pace will drop naturally but the effort should remain.
Have you considered joining a club ?
Everything reported back to me in km with Endomondo so I am just copying the info straight across. To be honest, I am little confused, when people give their distances in km and then their paces per mile. I know how to do the conversion etc, but that would be more work. I might have a look at some of the other running apps, because I think the might use units.
For guidance
an 8 minute mile is about a 5 minute km
a 9 minute mile is about 5:36 per km
a 10 minute mile is about 6:12 per km
No rush to join a running club yet, but I may do so in future. I think I would like a few months of consistent miles before, I join a club.0 -
-
-
-
Thanks for that BG, although it has left me with more questions. I will have to go through it to get my questions together. Working on interview prep at the moment.
My feeling is that, as a relative beginner my focus should be more on tempo runs that reps. Looks like I am a tiny bit too fast on tempo, and about 30 second per mile too fast on my easy pace. Make sense when I look at it.
Online calculators put my half marathon time at about 1:40 and I am not running much slower than that. Since that is the next distance I am shooting for, will aim to drop that pace a little. Should the pace on the different runs be dictated by the distance I am shooting for.
Right know I am thinking a recovery run tommorow. Maybe a minute slower per mile.
Friday an easy run. 6km easy followed by 6-8 strides 9:30 per mile.
Saturday long easy 11km 9:30-10:00 minute miles.
How do you manage hydration on longer runs. stash a water bottle somewhere or carry it with for the duration of the run. Getting more important now as the I am to increase my miles.0 -
Advertisement
-
Greenmachine wrote: »Thanks for that BG, although it has left me with more questions. I will have to go through it to get my questions together. Working on interview prep at the moment.
My feeling is that, as a relative beginner my focus should be more on tempo runs that reps. Looks like I am a tiny bit too fast on tempo, and about 30 second per mile too fast on my easy pace. Make sense when I look at it.
Online calculators put my half marathon time at about 1:40 and I am not running much slower than that. Since that is the next distance I am shooting for, will aim to drop that pace a little. Should the pace on the different runs be dictated by the distance I am shooting for.
Right know I am thinking a recovery run tommorow. Maybe a minute slower per mile.
Friday an easy run. 6km easy followed by 6-8 strides 9:30 per mile.
Saturday long easy 11km 9:30-10:00 minute miles.
How do you manage hydration on longer runs. stash a water bottle somewhere or carry it with for the duration of the run. Getting more important now as the I am to increase my miles.
I'm no expert but anyone on here will tell you that you need to slow down to get faster and build endurance which would be your main limiter at the moment as you are quite new to running.. So a 38:00 5 mile (not sure of your final time for Clontarf) would give you a potential* half marathon time of 1:46. vDot suggests easy/long runs at a range of 9:25 - 10:00 min/miles. I wouldn't be doing easy runs any faster than this. In fact, your weekend plan above looks about right pace wise. Are you following a particular half marathon plan ?
Your pace should be dictated by your current fitness, not your target. Running faster is a recipe for injury/disaster, even if you might get away with it in the short term. Because you have a range for your easy/long runs you have a bit of leeway within that range, but to answer your question it's not dictated by the distance you're aiming for, it's dictated by your current fitness.
If you haven't already, take a read of the Novices thread. Some very useful info and links there from wiser people than me!
On the water issue, it's up to you. Options are to stash in advance, bring with (water belt, or one of those little bottles with the handle), or bring some money to buy en route.
Good luck with the interview prep.
*assuming you train fully and properly for this distance0 -
-
-
-
-
-
-
Greenmachine wrote: »I may switch to mile pace altogether in the future, save on all this conversion lark. Seems everyone else on the logs reports in mile paces.
Yup 0 -
-
-
Advertisement
-
Tempo Run
7.13kms
Avg pace 8:30 per mile pretty uneven pace today. Won't post a split because I am still working off km and i used an online calculator to convert paces but variance was as much as 80 seconds per km, so about 2 minute per mile. I think this is mostly because, I am still not 100% comfortable where my paces should be and I kind of second guessed myself a lot. Want to increase distance a little of my non long runs as I conscious of how large a % of my total miles my long run is currently taking up. Not a lot I can about that at the the moment, without more training days. What about walking miles should I count those too. Only counting miles ran at the moment.
0 -
-
-
-
Would definitely be doing at least 3-4 runs longer than the half distance in the build up to this. It will hopefully help you complete the race in a somewhat comfortable state and not leave you struggling towards the end.
That aim is to be running further than the half in training. I had not got a number in mind, of runs at 13.1+ miles in mind. Getting the days in, the miles in, and sorting the paces, is the aim for now.
LSR run tommorow,
Repeat the process next week. The next two week will be a bit hectic so will take them as a step back of sorts. May not get in a LSR, during those 2 weeks but I will do my best, in any case. Those two weeks may dictate how I proceed from there might move to a more consistent schedule something like
Monday: Tempo
Tuesday: Recovery
Wedneday: Easy
Thursday: Rest
Friday: Easy
Saturday: LSR
Sunday: Rest
Aims here would be
An extra training day
Increased miles
Keep tempo run closer to 20 minutes
Control ratio of LSR with other runs. Getting to be too big a portion now. Which is harder to juggle with only 4 running days.
Range of paces are pretty simple thus far
LSR, what I use on longer runs, should be sustainable at least for 1/2 marathon
Easy: Where most of my runs are about 30-40% slower than my race pace depend on what distance your looking at.
Recovery: A little slower than easy pace, what I run after a tempo day
Tempo: Not quite race pace, about 10 off if I remember rightly.
Not incorporating anything else just yet, like threshold and so on, as I think there is still plenty of natural improvement to be made in my first year or two, from incorporating a more basic program to begin with before getting into the science of lactate and VO2 and heartrates.0 -
Hi Greenmachine
just looking at your recent easy runs and I think you are worrying WAY too much about hitting specific paces. That can't make for a very relaxing run! Stressing about pace like that when doing an easy run would wreck my head! Could you maybe just try it by effort instead next time and see how that feels? Try chatting to yourself when running easy and find your comfortable pace that way. Just a suggestion. .
I did my first half having just run 11 miles in training and didn't find the extra bit any great challenge on the day but I was just doing it to complete it and not going for a time. If you have enough training weeks between now and the race then you might aswell cover the distance in training. Good for your confidence if nothing else.
Keep up the great work!
Appreciate that Ososlo. I tend to over analyse unfortunately.
I am a bit of a perfectionist. Will trying looking at the bigger picture, it's not like I have run an unexplained 5 minute mile in the middle of a slow run.
I think I am pretty close to where I want to be right now. There is a distinction between my tempo runs and my easy run etc.0 -
-
-
-
Advertisement
-
Advertisement