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Dublin Marathon 2012 - Mentored Novices Thread
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Back in from my best LSR so far.
Taking inspiration from the many comments urging us to have the LSR be slow enough to be comfortable I slowed it down a bit more than normal. Worked out around 7 min/km or 11.25 min/miles. This I imagine is a good bit slower than a lot of the group here but it was the first time I ran a LSR at a truly comfortable, consistent and long term sustainable pace.
I was aiming for 9 miles and had worked out a rough route looping from the house and back. As it turned out I had underestimated the route and I actually covered 10 miles. The key thing though is this is my first time ever breaking 10 miles without stopping for a walk en route. The hills en route didn't bother me too much. One of the steep hills raised the heart rate / body heat a little bit but it was never anything close to needing a walk even though it came 8 miles into the run. My knee gave out a little bit but I told it to shut the **** up as we were running slowly and sure enough it did.
10 miles covered non stop in 1hr 55.0 -
Pageant Messiah wrote: »Back in from my best LSR so far.
Taking inspiration from the many comments urging us to have the LSR be slow enough to be comfortable I slowed it down a bit more than normal. Worked out around 7 min/km or 11.25 min/miles. This I imagine is a good bit slower than a lot of the group here but it was the first time I ran a LSR at a truly comfortable, consistent and long term sustainable pace.
I was aiming for 9 miles and had worked out a rough route looping from the house and back. As it turned out I had underestimated the route and I actually covered 10 miles. The key thing though is this is my first time ever breaking 10 miles without stopping for a walk en route. The hills en route didn't bother me too much. One of the steep hills raised the heart rate / body heat a little bit but it was never anything close to needing a walk even though it came 8 miles into the run. My knee gave out a little bit but I told it to shut the **** up as we were running slowly and sure enough it did.
10 miles covered non stop in 1hr 55.
well done! I also experienced the comfortable, sustainable LSR on saturday and it feels amazing to see the improvements so far. i love this thread 0 -
Pageant Messiah wrote: »Back in from my best LSR so far.
Taking inspiration from the many comments urging us to have the LSR be slow enough to be comfortable I slowed it down a bit more than normal. Worked out around 7 min/km or 11.25 min/miles. This I imagine is a good bit slower than a lot of the group here but it was the first time I ran a LSR at a truly comfortable, consistent and long term sustainable pace.
I was aiming for 9 miles and had worked out a rough route looping from the house and back. As it turned out I had underestimated the route and I actually covered 10 miles. The key thing though is this is my first time ever breaking 10 miles without stopping for a walk en route. The hills en route didn't bother me too much. One of the steep hills raised the heart rate / body heat a little bit but it was never anything close to needing a walk even though it came 8 miles into the run. My knee gave out a little bit but I told it to shut the **** up as we were running slowly and sure enough it did.
10 miles covered non stop in 1hr 55.jinxremoving wrote: »well done! I also experienced the comfortable, sustainable LSR on saturday and it feels amazing to see the improvements so far. i love this thread
Lads thats great to hear and at the end of the day the running has to be comfortable especially for the long runs and it sound like you both "Enjoyed " the runs.
did you think 5 weeks ago you'd enjoy running those distances?
Keep up the good work!!:D0 -
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Pageant Messiah wrote: »Just about to head out for a cross between last weeks and this weeks LSR. I'm a couple of days behind you guys and should be doing the 5 miles step back. However I am away next week and would prefer to have the step back timed with that. So my intention is to run this weeks 9 mile today and last weeks 5 mile next Monday. Confusing you yet ?
This is what I pictured while reading the above
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Well another week over, one week closer to the big event! I had a good week last week, you may remember I had a couple of sluggish weeks previously, so it felt good to be back at full tilt. A couple of firsts this week, got my gait analysed for the first time. I have a fairly neutral gait with a slight inward roll, but not enough to warrant support shoes. Turns out the trainers I was wearing where quite good for my gait, so went for a similar pair. They are Nike of some description, only €90 so I was pleased as I was expecting to pay more. I also tried a gel for the first time yesterday on my LSR. I was doing 14 miles, and took it at the 7 mile stage. My legs didn’t feel as tired on the second half of the run, not sure if it was the gel, the new trainers, the fact that I had 2 days rest beforehand or just my fitness improving! Maybe a combination of all four. I used the High 5 Isogel and found it fine to take, no ill effects stomach wise. They are bloody hard to open with sweaty hands though!
So last week did 4 miles easy – 7 miles pace (actually went faster than pace which I know is bold, but sometimes it just feels good to RUN FAST!) – 4 mile recovery – 14 miles slow.
I really slowed down my LSR this week, down to 10.15 miles, where previously I was doing 9.30 min miles, really noticed the difference today, no sore legs at all. I also slowed down my recovery run after the 7 mile pace, again, noticed the difference in my legs.
Feel good heading into this week, 4-7-4-15 LSR, the increasing LSR isn’t as scary as it used to be!
Hi ncmc we're following the same training plan, its so motivating to see someone else out there doing exactly the same mileage! I've been thinking about taking a gel on the LSR so might take your lead and try the High 5 one on next Sunday's 15 miler. I did yesterday's 14 miles on water and a few jelly babies...unlike you I struggled the last 2 miles but am putting that down to a very messy few nights away on a hen party :eek: I'm also enjoying the slower pace - I did yesterday at 10min20 average and this felt very comfortable, actually enjoyable! Oh and I finally mustered up the courage to pee behind a hedge - what a relief that was
Really looking forward to this weeks 4-7-4-15 LSR, absolutely addicted to the whole blooming thing 0 -
Hi ncmc we're following the same training plan, its so motivating to see someone else out there doing exactly the same mileage! I've been thinking about taking a gel on the LSR so might take your lead and try the High 5 one on next Sunday's 15 miler. I did yesterday's 14 miles on water and a few jelly babies...unlike you I struggled the last 2 miles but am putting that down to a very messy few nights away on a hen party :eek: I'm also enjoying the slower pace - I did yesterday at 10min20 average and this felt very comfortable, actually enjoyable! Oh and I finally mustered up the courage to pee behind a hedge - what a relief that was
Really looking forward to this weeks 4-7-4-15 LSR, absolutely addicted to the whole blooming thing
No stopping you now;)....thats the one advantage of living in the country, plenty of gateways....:D great running!0 -
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Forgive me if this as been explained somewhere in the previous 109 pages :eek: but I'm wondering why many of the posters seem to be doing much longer LSRs than me - my HHN2 called for 10k/6m this weekend but several people seem to be up to 11 miles etc etc.?
That said - enjoying the Higdon schedule so far and did a great 8k pace, 2x5ks and a good scenic 10k LSR on sat, followed by a 10k cross train on the bike in hilly country on Sun.
What kind of cross training are others doing? And how long a session should it be in terms of time/distance?
Great thread and thanks!
Hi murphd77 I started the plan already training for a half mararthon in week 1 and then another in week 5 so I needed to change the HHN2 plan to suit. I started at HHN2 week 5 as my week 1, and am following the plan to week 9 (the HM week in the plan but my week 5) - then going back to repeat from week 6 onwards with everyone else. I think a few others are doing something similar. I agree it is confusing though!
As for cross training eh none to date eek! Although my dog gets a good walk a few times a week so maybe this counts 0 -
What kind of cross training are others doing? And how long a session should it be in terms of time/distance?
My cross training is golf! Kinda cheating, but hey, i got to fit it in somewhere!
The session lasts between 4-5hrs strolling around green fields!
On a serious note, i will probably do a few cycling sessions in the weeks ahead, swimming would also be a good one I would think0 -
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Hi ncmc we're following the same training plan, its so motivating to see someone else out there doing exactly the same mileage! I've been thinking about taking a gel on the LSR so might take your lead and try the High 5 one on next Sunday's 15 miler. I did yesterday's 14 miles on water and a few jelly babies...unlike you I struggled the last 2 miles but am putting that down to a very messy few nights away on a hen party :eek: I'm also enjoying the slower pace - I did yesterday at 10min20 average and this felt very comfortable, actually enjoyable! Oh and I finally mustered up the courage to pee behind a hedge - what a relief that was
Really looking forward to this weeks 4-7-4-15 LSR, absolutely addicted to the whole blooming thing
Hey runchick, having a few late nights and maybe over indulging on the old sauce really does affect the running. I was sluggish for a whole week after my last night out! God, I’m getting old
Do try the gels this week, I can’t say they made a massive difference, I think I was expecting an instant thing like Popeye eating a can of spinach but I definitely think they helped with the fatigue in the second half of my run.
I am now totally obsessed, if someone asks me to do something or go somewhere on a weekend, I automatically calculate what mileage I’m doing that weekend and judge if I can go! Have a christening this Saturday, so going to try and get my 15 miles done early on Saturday and not overdo the alcohol at the party afterwards. If I’m on here next week complaining of being sluggish, you’ll know my good intentions have gone out the window 0 -
Glad to hear others aren’t getting too bogged down with cross training, I was worried about this. I don’t have a bike and I can’t swim so I was worried it would hinder my training. To be honest, I don’t have the time or inclination to take up another sport or activity. Like Runchick, I walk the dog a lot, so I’m counting that as my cross training.FiiFii, I've never crosstrained, ever!0 -
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