My Turn ... Running Down A Dream



  • Last week was just an excuse factory (some genuine) to not achieve anything even close to decent.

    Monday, 6km, 31:55, 5:18 p/km
    Tuesday, 6km, 32:00, 5:18 p/km

    And that's fucking it. All sorts of ideas on what to do and just none of them ever eventuated. Wednesday was a planned rest day, Thursday impromptu beers at work followed by random text from a mate for a couple more ... So Friday was at home half day so I was thinking I would do a long run then the balance (if any) on Sunday. What happened was woke up with shockingly shit hayfever (that time of the year in the UK), which for me means basically a day written off, but take loads of drugs at bedtime, then next day will be fine. Saturday I had a camping trip with the family so decided to run early doors beforehand. Didn't happen, just wasn't recovered enough. Then the camping was full on, with 30 mins sleep (if that) so was too knackered on Sunday.

    Kick it to touch, reset and move on.



  • @MajorRage yep, sometimes it just doesn't work out aye. Draw a line under it and get those kms back up next week. Not worth trying for a bumper follow up week either imo, that can cause it's own sorts of problems. It's getting that regular work in that's really satisfying.



  • Your records are really really safe boys



  • Tuesday, 10.2k, 5:35 p/km
    Wednesday, 5.4k, 5:25 p/km
    Friday, 10.3k, 5:26 p/km
    Sunday, 6.1k, 5:37 p/km

    Odd week. Motivation is still a struggle, but I managed to get through the 32k. As per the cricket thread, the weather here hasn't been far off abortion level, so demanding to find the time at the moment. Bring back winter, as it least the winter wasn't too wet ...

    Anyway, the high point was 10k at under 5:30 pace and the low was Sundays 6.1 k at 5:37. I've noticed that in all runs this week the split times were all negative. I.e - I start off much quicker than I finish. I guess I've plateau'd a bit, which given that the weight loss has been non existent and the training, sporadic, makes sense.

    Still, onwards and upwards. Across Europe the back end of this week so aiming for Mon-Wed to do ~15k then the balance on the weekend in one long hit. Want to do another half sometime in the next few weeks too.



  • Wednesday 19km, 1:51:40, 5:51 p/km
    Saturday 6km, 33:50, 5:35 p/km
    Sunday 7km, 40:00, 5:40 p/km

    Nice relaxed slow long run on Wednesday, kept it consistent with only a couple of small walks, both out of my control (crossing roads etc). Longest run I've done since my last half and pretty satisfying. Not sure I'll get the 25k I wanted in teh next month, but I think I can realistically aim for aanother full half mara, which is ok.

    Weekend runs were pretty unconvincing to be honest, both done out of a necessity than a want. The Europe work trip was full on, and probably needed the rest time, but I hate letting myself down & due to that crap week two weeks ago, June's number are way behind May's .. which is crap.

    This week ... aiming for 6k Monday (done), Wed & Friday, then 14k on Saturday morning.



  • Looking at my times, I've seen shit all improvement. Abeilt noticed a substantial increase in comfort in doing the runs. A 10k run used to be a real challenge for me, now it feels only a small step up from the 6k regular runs I do. Great feeling. So I'm pushing myself a bit harder now for pace now. Lets see how it goes ..

    Monday, 6km, 30:35, 5:04 p/km
    Wednesday, 6km, 31:14, 5:11 p/km
    Thursday, 5.4km 26:32, 4:57 p/km
    Saturday, 5km, 29:18, 5:47 p/km
    Sunday, 10km, 54:44, 5:28 p/km

    Blasted the first 3 runs and felt great. Then after a heavy Friday, just did lazy Saturday during the heat of the day (31 here before the piss takers jump in) to sweat it all out. As you can see, time was shit, but gained what I wanted. Sunday, managed 10km quite nice and steady.

    So, what for next week ... well, it's now July so in theory I should be upping it to 34 km p/week. However, I'm not sure more distance is what I need. So I'll be pushing it out this week anyway to see how it goes. I'm in Europe back end of this week which will make it difficult, but I should be able to find the time to have down 3 runs by the weekend for nigh on 20k, with a 14k for Saturday morning.

    Aims are currently to keep the shorter runs (to 6.5k) to under 5:15 pace, with 10-12k runs under 5:30 and 15k plus to under 5:45.

    Do seem to have developed an odd injury which I think is prob an overtrain or something. Left right, toes 3 and 4 seem to lose a bit of feeling. Kind of like halfway between a cramp and sprain. It's very odd. Doesn't bother me with running though, so will keep an eye on it.



  • @MajorRage interesting to hear about where you are seeing improvement. Feeling better on the longer runs is definitely a positive, even if it hasn't yet translated into a speed improvement. I think both @mooshld and @Magpie_in_aus do some speed work alongside the longer runs? recall some kind of technique or sprint stuff in earlier posts.

    Do you get faster by purely doing more and getting stronger and fitter? or do you need other stuff to boost that baseline fitness? I've never gone far enough down the running rabbit hole to get that technical.



  • @Paekakboyz You get faster by running faster, as much as that sounds like a circular argument. The ability to run greater distances and with less effort comes from running more - building that base of stamina.

    To get ready for an event you want to build your capacity to work first, i.e. spend weeks doing stamina and then incorporate speed drills to become faster more efficiently.



  • @antipodean said in My Turn ... Running Down A Dream:

    @Paekakboyz You get faster by running faster, as much as that sounds like a circular argument. The ability to run greater distances and with less effort comes from running more - building that base of stamina.

    To get ready for an event you want to build your capacity to work first, i.e. spend weeks doing stamina and then incorporate speed drills to become faster more efficiently.

    @MajorRage ... it's worth getting hold of Lydiard's book "run to the top" if you are really serious about getting faster. It's kida like the bible for competitive runners.

    His schedule (which forms the basis for what all the top guys still train like) was something like:

    Base Phase to build endurance - 12 weeks
    Strength Phase - 8 weeks (lots of hill running)
    Speed Phase - 6 weeks

    Below is a good summary, but I highly recommend getting the book, I own 2 copies (one to lend to friends and one that stays with me)

    https://www.runnersworld.com/advanced/a20825109/training-the-lydiard-way-28-weeks-to-a-pr/

    "Run for your life" is also a great read, aimed more at the older bloke running for health reasons.



  • @antipodean makes perfect sense. My analogy is like working on form at the gym for a certain lift. You'll do it slow, fast, focus on certain aspects etc, but ultimately you get better by doing it more. And doing it better and better over time.



  • @SammyC thanks for the tip ... here's an excerpt from that page ...

    An ideal training week during this period includes a two-hour run and two one and one half-hour runs. On the other days do short, easy runs; one run with some light picking up of the pace; and one 5K to 10K tempo run (below lactate-threshold pace).

    So that for me would be about 22k, 2 x 16k and then about another 15k in total ... so a 70k week.

    Two shows of that!!



  • Monday, 7km 5:20 pace
    Wed, 7km, 5:45 pace
    Sat, 13.5km 5:34 pace
    Sun, 6.6k, 5:37 pace

    Tough week due to too much travel and entertainment. Monday run was ok, just outside the 5:15 pace goal which was my own fault for going out too fast (4:48 first km ... oops). Wednesday was in a park in Amsterdam and at 3k mark ran though some swarm of something which kicked off asthma so had to walk for a bit. Was pretty happy with 5:45 pace given that! Saturday morning was a good learning exercise .. went out first thing and took no fuel. After a poor diet that week, I went through 10k at 54:40, then died on my arse due to lack of energy. Even a sweet would have been enough of a kick. Sunday, was a chilled casual run with no aims.

    This week ... taking it much easier with life hopefully. At the moment I'm planning on 7k on both Wed & Thurs and then 20k Saturday early doors. Off to Greece next week for 7 nights and to keep the 34k going will take some planning ... and treadmills I guess.



  • @Paekakboyz said in My Turn ... Running Down A Dream:

    @antipodean makes perfect sense. My analogy is like working on form at the gym for a certain lift. You'll do it slow, fast, focus on certain aspects etc, but ultimately you get better by doing it more. And doing it better and better over time.

    Yep. For anything a lot of the ‘gains’ are often simply getting much more proficient at what you are doing and I guess this applies equally to strength training or ( shudder )....cardio



  • AE078C62-EE25-4867-B590-0FDD35D059BB.jpeg



  • Monday, 6.5km, 39 mins, 6:02 p/km
    Wednesday, 7.7km, 42 mins, 5:28 pp/km
    Saturday, 21.1km, 1:58:30, 5:37 p/km.

    Wowee what a week. Monday was weird, I was caught up in some school shit so went for a run around there and got completely lost. So a bit of standing around trying to figure out where the hell I was and then a fucked up GPS signal at one point made a right hash of things. Anyway, the final numbers it returned felt about right. Nice run on Wednesday, then the big one on Saturday. I was aiming for the 20k but thought, if I'm going to do that, why not just do a half? So I did! As per always, struggled on the 11-15k part but pushed through. Only had one km >6 min pace but the rest were remarkably consistent. Best part was at the end of it I felt pretty good. Not completely knackered (not far from it tho) and joints were ok. As per above, the cadence overall was pretty good - although I probably need to up that a bit. Anyway, pretty stoked with myself.

    This week ... not really sure to be honest. I fly out to Greece on Wednesday for a week, and certainly hope to continue running. I may do some circuits / classes instead - will just see how it goes. Probably not a bad time for a running break, but given the nature of the holiday, some exercise will be required to avoid returning as a proper proper fat bastard.



  • @MajorRage awesome work bro!! love the call to run a cheeky wee half 👍



  • @Paekakboyz said in My Turn ... Running Down A Dream:

    @MajorRage awesome work bro!! love the call to run a cheeky wee half 👍

    As a fellow "power over cardio" type bloke I'm not falling for you referring to it as a "cheeky wee half"



  • @MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
    Cheeky for him. A death sentence for me!!



  • @Paekakboyz said in My Turn ... Running Down A Dream:

    @MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
    Cheeky for him. A death sentence for me!!

    .....and me. I drink craft beer with guys who run "for fun". Not my bag.



  • @Paekakboyz said in My Turn ... Running Down A Dream:

    @MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
    Cheeky for him. A death sentence for me!!

    Interesting. Wouldn’t say I’ve thought about it that much, but this is actually quite a milestone. Running a half for the hell of it - shows how far I have come.

    Shame I’m only half way there!


Log in to reply