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Swashbuckler wrote: »Don't worry too much about one LSR...... And welcome to the miles club! This will save me a lot of trouble translating your paces in my brain. Haha
Meanwhile, I'll no longer have a breeze what you're talking about
I'll have to cross-reference with Strava 
Definitely don't be worrying about one LSR at this early stage. There's plenty of LSRs to come when you've started training for DCM.0 -
The Black Oil wrote: »Great to read your recent progress. Well done. :cool:
Thanks TBO and good to see you backTook me a while to get used to miles but I found it easier as I watched my paces. When I first changed after DCM I was running by feel and it didn’t mean much to me looking at my paces afterwards.
Your body probably needs a break. I think a bit of time easy running and then your holiday and then into DCM training. Dare I ask have you decided on a plan?
I'm going to stick with the Grads plan K. As best i can anyhow around family etc. Saturday's LSR didn't go great and i'm not feeling the love today but as you say hopefully some easy running and then a proper break while i'm on holiday will have me feeling more refreshed!Meanwhile, I'll no longer have a breeze what you're talking about I'll have to cross-reference with Strava
Definitely don't be worrying about one LSR at this early stage. There's plenty of LSRs to come when you've started training for DCM.
Lol can't please everyone 0 -
I second this!!Swashbuckler wrote: »And welcome to the miles club! This will save me a lot of trouble translating your paces in my brain. Haha
Everything will make so much more sense to me now!
No harm at all to have a week like that after all your recent racing I'd say, it makes total sense that the tiredness would catch up on you. You listened to how you were feeling, and hopefully you'll feel a bit more refreshed this week.0 -
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I do not mind miles or KM Only thing I miss about the Garmin watch I had! It was in miles but the pace was KM
I also would not worry about the LSR at this point! maybe if you can see if there is any group runs on the weekends
I know here one club has LSR on a Saturday morning and all welcome you do not need to be a club member they have a number of distances and paces so no one is alone and running at the correct pace! hopefully something similar near you so you can go out with a group if you want0 -
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Bluesquare wrote: »I’m good with miles or Kms!
I’m curious - How do you measure your heart rate ? Are you pacing yourself for your easy runs based on hr or pace ?
Good luck with the marathon training ! I’ll be keeping a very close eye on you !!! Have you got a particular target time in mind ??????
Hi. My watch has a heart monitor on it (garmin 235). It's wrist based which people say aren't the most reliable but I've had it 14 months now and the trend is reliable imo. I pace my easy runs on pace though, the HR is just a bit of interesting additional info My easy runs are typically 10:20+ min/miles, which is almost 2:30 mins slower than 5/10k pace which seems excessive but i feel the benefits of the easy miles. To be honest i generally don't look at the watch a lot during these runs i fall into a pace in the first mile and then go with it.
I don't have a target time at the moment. Plan is to train to my current fitness and reassess nearer to the time. The calculators suggest i should be close to 4 hrs based on my 10m & HM times. Personally i think somewhere in the range 4:05-4:15. To be honest i'd be happier to target a conservative time and enjoy/survive it than go all out with an aggressive target and end up miserable and/or as a dnf. I still fear and respect the distance too much to chase an aggressive target. 4 hrs would be nice but unless i'm very very confident i won't go for it.I do not mind miles or KMOnly thing I miss about the Garmin watch I had! It was in miles but the pace was KM
I also would not worry about the LSR at this point! maybe if you can see if there is any group runs on the weekends
I know here one club has LSR on a Saturday morning and all welcome you do not need to be a club member they have a number of distances and paces so no one is alone and running at the correct pace! hopefully something similar near you so you can go out with a group if you want
Funny you should say that the first day i changed it the distance was miles and pace was still min/km - i didn't realise you had to change it in two place, my head was wrecked :pac:
I will look into the group runs - thanks.0 -
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Thanks folks. I didn't mean to look for sympathy just some very very sad news early in the week and hard as it hit me, it was and will be a lot harder for others. Life can be a b*tch as we all know, none of us go unscathed or won't forever anyhow. But it does go on... and we must with it.
Today i have an woeful headache, i'm not sure if it's allergies or just tiredness, i think allergies as i feel a lot of sinus pressure. Easy run this evening and i do enjoy the easy ones 0 -
Monday, July 2nd
60 mins easy
Total: 6.05 mi (1:05:04)
Avg Pace: 10:45 min/mi
Splits: 10:53, 10:36, 10:43, 10:47, 10:52, 10:43
Avg HR: 142 bpm
Comments: Lovely run on my own in the sunshine, bit of a breeze going on so it didn’t feel quite as hot as previous hot runs.
Tuesday, July 3rd
30 mins easy
Total: 3.2 mi (33:08)
Avg Pace: 10:21 min/mi
Splits: 10:33, 10:21, 10:10, 10:20 (.2)
Avg HR: 137 bpm
Comments: Nothing noteworthy!
Wed, July 4th
5k Race - 24:10 official time (course pb by 41 seconds)
Total: 4.6 mi (inc. warm up and cool down)
Avg Pace: 7:45 min/mi
Splits: 7:26, 7:32, 8:17, 7:18 (.12)
Avg HR: 170 bpm
Comments: Hot, hot, hot evening and believe it or not quite a strong breeze at times as well, most noticeable in the 3rd mile where there’s a 1km climb (3k-4k). Found this rather tough, maybe i went out too hard in hindsight and didn’t allow for the hot evening, the 3rd mile was car crash and even the 2nd mile was relatively slow as there was a decent descent in it which i didn’t take advantage of. I don’t know if it was the direct sunlight and high temperature but i really didn’t have much fight for this. While slower overall last year (as i’d expect) my splits were a lot more consistent and the last 1.12 miles was actually faster (7:51, 7:50, 8:10, 6:48 (.12))
Thurs, July 5th
REST
Fri, July 6th
30 mins very easy with strides
Total: 3.15mi (31:31)
Avg Pace: 10:00 min/mi
Splits: 10:20, 10:03, 9:34
Avg HR: 145 bpm
Comments:
Sat, July 7th
10m Race
Total: 10.01 mi (Watch - 1:26:52, Chip 1:26:52)
Avg Pace: 8:41 min/mi
Splits: 8:22, 8:19, 8:41, 8:15, 8:43, 9:06, 8:44, 8:55, 9:11, 8:34
Avg HR: 164 bpm
Comments: 10 mi PB set in March was 1:26:11, I decided to set an aggressive target of 1:23:xx which meant an average pace of 8:18-8:23. So off i went, the first couple of miles went ok at that pace but it wasn’t coming easy and deep down i think i knew i was in trouble though it was at the halfway point before i admitted it to myself. I passed halfway in 41:50 so on target but i had to work way too hard for that and in the 2nd half i fell apart physically and mentally. Once i saw mile 6 clock in at over 9 mins i just gave up. The improvements in pace in mile 7 & 8 were due to the elevation of the course rather than any great efforts from me to pick up the pace. I didn’t really rally again until i approached the finish line and then i found a bit of spirit alright - shame i couldn’t locate it sooner, i had no fight in me, usually i try to talk myself into keeping on going but instead i was hanging up my runners and i had drawn a big red X through DCM. In hindsight of course i was being over dramatic. The target was too ambitious for the weather conditions but if i targeted 1:25:xx i’d possibly be here writing about a 15 second PB and nice and all as that would be would it really have made much difference? I’m at a point where i’d like to start seeing my times at 10m & HM line up with my 5k & 10k times and 1:25:59 really wasn’t going to do much in that respect, so no regrets, i went for it and it backfired this time but hopefully it’ll stand to me next time. Overall i must comment this was a fantastic race - super organisation, the post race food was the best i've every seen and a flat potentially fast course - i will definitely be back
Sun, July 8th
60 mins easy
Total: 5.8 mi (1:02:00)
Avg Pace: 10:40 min/mi
Splits: 11:09, 10:21, 10:05, 10:46, 10:53, 10:48 (.8)
Avg HR: 139 bpm
Comments: Legs were heavy when i woke up and i thought i'd just do a 2m recovery run but by 7pm after a day spent packing and cleaning the house the legs felt good again so i went for 60 easy and enjoyed it so much i let the pace slip a bit in miles 2 & 3 :rolleyes:
Comments: 33 miles. Well that’s it the end of my Summer racing! I’ve lost count of the races but i’ve PB’ed at 5k (23:33), 10k (49:48) and Half Marathon (1:56) and a few other course PBs. I’m happy with all of those PBs, especially the 5k which exceeded my expectations going from 24:36, i never thought i’d break 24 mins never mind do it so decisively. Where to from here? Well, holidays first and foremost! I’m looking forward to a break from running but i know i’ll be looking forward to getting back to it too! I’m looking forward to starting into a new plan and doing some sessions again as these have been shelved for the past 2 months with all the racing. I’ll admit i’m not feeling overly confident or enthusiastic about DCM itself at the moment but getting onto a plan does hold a strong appeal and i’m sure the rest will follow and if nothing else the next 3 months training will give me a great base for whatever i decide is next after DCM. Bring it on but first some r&r 0 -
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Thanks for all the holidays wishes, i did read them before heading off but i can't seem to log in to Boards on my phone so i couldn't reply. I had a great time
Monday, July 9th
45 mins very very easy
Total: 4 mi (47:10)
Avg Pace: 11:45 min/mi
Splits: 12:05, 11:32, 11:38, 11:39
Avg HR: 134 bpm
Comments: A lunch time departure for holidays meant i got a small window of opportunity to sneak in a short run in the morning time. This was really a recovery run, legs were heavy presumably from the 10m race on Saturday.
Thurs, July 12th
Holiday running part 1
Total: 5.33 mi (57:25)
Avg Pace: 10:47 min/mi
Splits: 11:05, 11:09, 10:37, 10:48, 10:00, 11:21 (.33)
Avg HR: 145 bpm
Comments: First of 3 holiday runs, this was quite hot and sticky but i loved getting out and stretching the legs after a few lazy days. Lovely to be running somewhere new too, along by the sea in the sunshine - what more could a girl ask for!
Sat, July 14th
Holiday running part 2
Total: 6.25 mi (1:05:51)
Avg Pace: 10:32 min/mi
Splits: 10:53, 10:32, 10:14, 10:20, 10:23, 10:28, 11:44 (.250
Avg HR: 148 bpm
Comments: Thoroughly enjoyed this again, took a slightly different route than the previous run. Just fab
Comments: 15.5 miles. A low mileage week but that was the plan - running for fun and no pressure, nice recovery after a solid six months training and racing, ahead of marathon training.0 -
Swashbuckler wrote: »That's a fantastic output from your Summer. Well done E.
I'll just throw in a few comments which might get you thinking about a few things if you decide to revisit the shorter stuff after DCM training. Hopefully none of this comes across as patronizing or anything like that but I think it could help.
1. You race a lot! It takes its toll so expecting pbs in almost every race is probably a lot to ask of yourself.
2. Racing a 5k and 10M race in the same week is tough. Don't be too hard on yourself. I have a sneaking suspicion you did that knowing a break was coming. Not many people would be able to run pbs at those two distances in the same week (I'd make the argument they shouldn't try either. Haha)
3. The training for the different distances is quite different. If you want to target 5k races the training for that will be very different to a half marathon. So don't be too surprised if you're not getting the gains you hope or expect in one or the other. The body is a machine that needs a bit of fine tuning. For example I ran Shanagolden 5k off a block of training for longer stuff. I wasn't finely tuned. A few weeks of 5k specific stuff (more fast, sharp anaerobic type stuff) really made a huge difference. If I was to run a HM now I'd probably struggle a bit without a bit of fine tuning at that end (more tempo/aerobic stuff).
4. You're about the fifth person I've seen who's not overly enthusiastic about DCM. Don't be afraid not to do it! The shorter stuff is fun. I keep telling people this. Haha. Don't let FOMO rule your heart.
5. If you do decide to go back to shorter stuff after DCM it might be a good idea to semi structure your year a bit more rather than hitting multiple distances in the same period. That way you'll see greater gains in each. For example my year has kinda been 5k then onto 10k/10M, then on to 5k again. The HM actually got very little HM specific training believe it or not.
6. If you're happy doing what you're doing ignore all of the above. Whatever makes you happy.
7. Don't undersell yourself. With the right training you're capable of way quicker than 24min 5k, which in itself is a great achievement but nowhere near your ceiling.
8. Enjoy the break!
Thanks P. I welcome advice any time and don't find it patronising in any way. Food for thought there and not too far from the way i've been thinking myself also especially with respect to next year. I spent a bit of time over the holidays thinking about the recent races and i hope that next year i will be in a better position to target a smaller selection of races and give them a proper lash rather than doing every local race just because it suits. I would still like to target a couple of distances though so i guess i'll be looking for advice on structuring the training for that closer to the time but right now i am thinking 10k-10m
With respect to DCM i'm starting a 14 week plan next week and i'm excited to be starting a plan again and doing some serious training but i'm going to take it run by run and see how it all feels, i won't quit on 1 bad run but if i'm not enjoying it as a whole (especially the long runs) then i will re-evaluate. Last year i felt DCM was a huge turning point for me - it was my first time following any kind of structured training and i learnt so much from that and from the novices thread in general which has really benefited me since then but I can't deny it also left me a mess and i barely ran until the 4th week of December after it and it was probably February before my knee finally stopped hurting me so I don't want a repeat of that. If it's going to be too much for me then i'd rather opt out sooner rather than later and focus on a distance that i'm able to train for aggressively without risking injury.
Anyhow, i've gone off onto some general musings - too much time to think over the holibobs i guess :cool:0 -
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Swashbuckler wrote: »As for targeting a couple of distances that's probably the best thing to be doing to be honest. Since January I've targeted 5k, 10k/10M and the half. That's in the space of 6 months. Granted I didn't get a big block of half training in.
Don't underestimate the benefits from a good 5k block too.
Yeah, i haven't written off 5k either 0
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