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Over the rainbow...the DCM finish line
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Just take it slow and you'll do fine. It's all supposed to be fun, right?
Running and fun - nope they don't belong in the same sentence :rolleyes:. What pace are you doing your slow runs at and any tips for slowing down? I'm thinking 4:15 - 4:30 so about 10:30-10:45?I see you have a 9LSR scheduled for Saturday. I need to go lie down. I can't imagine running that far.
My times may be improving but my distance is well behind yours.
Trust me I'll be needing to lie down before, during and after that run!! Thinking I might do the race series 10 miler route for it and walk the last mile...well that's the plan anyway.0 -
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What pace are you doing your slow runs at and any tips for slowing down? I'm thinking 4:15 - 4:30 so about 10:30-10:45?
I use the McMillan Running Calculator as a guideline.
So for my pace runs I'd aim for:
for 04:30:00 10:19 /mi
for 04:15:00 09:44 /mi
and for my LSR's
for 4:30:00 from 10:49 to 11:49 /mi
for 4:15:00 from 10:14 to 11:14 /mi
Depending on the day I decide on the 4:15 or 4:30 paces... some days feel closer to 5:00 though :rolleyes:
Mr Higdon suggests that your long runs should be at a pace 45 to 90 seconds per mile slower than your marathon pace.
As for 'how to slow down'... I generally don't have any problem with that
But I use a garmin and keep my eye on the pace. And when there's a lot of miles ahead, I know I'll be in a world of pain if I go too fast That thought alone proves a great restraint! 0 -
I use the McMillan Running Calculator as a guideline.
So for my pace runs I'd aim for:
for 04:30:00 10:19 /mi
for 04:15:00 09:44 /mi
and for my LSR's
for 4:30:00 from 10:49 to 11:49 /mi
for 4:15:00 from 10:14 to 11:14 /mi
Depending on the day I decide on the 4:15 or 4:30 paces... some days feel closer to 5:00 though :rolleyes:
Mr Higdon suggests that your long runs should be at a pace 45 to 90 seconds per mile slower than your marathon pace.
As for 'how to slow down'... I generally don't have any problem with that
But I use a garmin and keep my eye on the pace. And when there's a lot of miles ahead, I know I'll be in a world of pain if I go too fast That thought alone proves a great restraint!
Emer, you're a star - thanks a million for that, I really appreciate it. I actually didn't realise you should go that slow in the lsr's - I thought it would def have to be around 10:30 ish. Will put your advice to good use on Saturday!0 -
Cheers for that. Yeah I'm finding the log and monitored thread great too - not sure I'd stick to the plan without them tbh. How is your training going?
I have signed up for the race series and prob going to sign up for the Athlone 3/4 too (20 miler). I would only use that for the 20 mile lsr though and think it might be good to experience a race that long. I haven't signed up for the marathon yet but will do that after the 5 miler. How about you what are you planning?
The training is going good so far but there's a long way to go yet. I'm not doing the 5 miler, have signed up for the 10 and the half but not the full yet, hopefully I will at the end of the month.
The 3/4 could be used as an alternative to a 20 mile lsr, might give it a go, it's a guaranteed PB. 0 -
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Whooopppeee just finished doing the Rocky dance here - shame I didn't have Eye of the Tiger playing in the background!! 3 miles tonight and first time to do all 3 miles under 9 minutes each. Big milestone for me and I'm really happy with that. It seems only a short time ago that I was so happy doing my miles first under 11 minutes and then 10 mins. Gotta love progress!
Summary (will cherish writing this!)
Distance: 3.01
Time: 26:24
Avg Pace: 08:46
Splits: 1) 08:57 2) 08:35 3) 08:45
BTW I'm ignoring the fact I had a face like a tomato afterwards!!0 -
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Whooopppeee just finished doing the Rocky dance here - shame I didn't have Eye of the Tiger playing in the background!! 3 miles tonight and first time to do all 3 miles under 9 minutes each. Big milestone for me and I'm really happy with that. It seems only a short time ago that I was so happy doing my miles first under 11 minutes and then 10 mins. Gotta love progress!
Summary (will cherish writing this!)
Distance: 3.01
Time: 26:24
Avg Pace: 08:46
Splits: 1) 08:57 2) 08:35 3) 08:45
BTW I'm ignoring the fact I had a face like a tomato afterwards!!
Great running fair play keep up the good work. It is great to see these milestones because you get a great return for your hard work. It will get easier in time and the times will continue to improve and the distance increase.0 -
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Entry cost goes up at the end of the month! Go on, sign up today, you know you want to, go on, do it, do it do it do it do it do it do it do it do it
Yep you're absolutely right - I've done enough faffing around about sign-up and time to step up.
So I've just signed up there....:eek:...oh crap I think I need to go and lie down with the fright......what have I done!
Right cmon the rest of ye...0 -
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I signed up! Honest!:eek:
I'm sitting here, questioning my wisdom and sanity but also with a big grin on my face. I'm secretly excited. Would love to do a sub 4:30.
Bring it ON!
Brilliant another nutter has joined our ranks
... Sign up to the mentored thread for the sub 04:30 novices, Rainbow Kirby and Hal H are doing a great job in whipping our butts into shape!
About 13500 entries already if my bib number is anything to go by!0 -
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I signed up! Honest!:eek:
I'm sitting here, questioning my wisdom and sanity but also with a big grin on my face. I'm secretly excited. Would love to do a sub 4:30.
Bring it ON!
Ya big brave mentallist!!
Have you told your dh or will he read it here first like I did with my Dh??
More power to you, Run like a Mother!0 -
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Dotcomdolly wrote: »Ya big brave mentallist!!
Have you told your dh or will he read it here first like I did with my Dh??
More power to you, Run like a Mother!
I told DH over the phone - he said I was crazy, but then said 'but I'm your biggest fan'.
Ah schucks.:D
I'd say I'm going to drive him insane between now and October!!0 -
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Well done you, that must have been so satisfying!Great running shazkea!
Double digit milestone met, roll on the rest!:Dbrophya2007 wrote: »Good running Shazkea - looks like the training is coming along nicely.
Cheers guys, yeah so far so good but very early days yet. At least I know I can finish the Frank Duffy run now - just need to shave about 15 mins off that time!!
Hope your LSR's went well this weekend too0 -
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