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Last of the Summer Wine
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Wed 10 Jun
S&C routine (bodyweight)
Same as yesterday. This isn’t a difficult routine but I will try to increase it as I get more adapted. I need to find a way to make these exercises more integrated with daily running - so that not doing them becomes harder than doing them, in a way, like how non running days are the exception.
Just realised that I’m nine years off the cigs this week - the single most important ‘lifestyle change’ I’ve ever made, apart from starting in the first place, at 13. Kids these days are smarter, right?
Tomorrow - a running day!
The club has a 2 mile TT this weekend - last round of the 4-event league. I’ll stick to plan and give it a miss, consolidating my wooden spoon position at the bottom of my particular division. :rolleyes:
This week: 0 kms (0 miles)
This year: 1,456 (905)0 -
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OOnegative wrote: »I don’t get folks doing a 26.2 mile TT, flogging yourself and your body for nothing. If you run a PB it won’t count nor would it be acceptable as a GFA entry into Berlin, London etc. Bank the training and keep going & use the fitness gained when races do eventually return.
Doing a whole Marathon Cycle plan after building a base, only to take a few months easy and start again... zzzzz
After all the training you want to see what that means. Out and run the TT. No need to bury yourself but have a good idea what to learn from that program. If its a PR, then great. Take a break with a smile and repeat the process for an actual race savouring in the fact that you know what it takes, carrying in your lessons learned and enjoying every step.. 0 -
shotgunmcos wrote: »Doing a whole Marathon Cycle plan after building a base, only to take a few months easy and start again... zzzzz
After all the training you want to see what that means. Out and run the TT. No need to bury yourself but have a good idea what to learn from that program. If its a PR, then great. Take a break with a smile and repeat the process for an actual race savouring in the fact that you know what it takes, carrying in your lessons learned and enjoying every step..
Na, won’t agree with you on that one. We’re all different.0 -
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Wishing you well your first full Hanson marathon program.
Question for you...(asking for a friend
) How will you determine your pace for your MP runs?
a) By HR, based on info from last years LT test
b) Bit faster than your last marathon
c) Bit faster than your marathon PB
d) By feel
e) Recent race data (half marathon etc)
f) None of the above0 -
Wishing you well your first full Hanson marathon program.
Question for you...(asking for a friend) How will you determine your pace for your MP runs?
a) By HR, based on info from last years LT test
b) Bit faster than your last marathon
c) Bit faster than your marathon PB
d) By feel
e) Recent race data (half marathon etc)
f) None of the above
Worth checking the HR Training thread (for your friend) 0 -
Wishing you well your first full Hanson marathon program.
Question for you...(asking for a friend) How will you determine your pace for your MP runs?
a) By HR, based on info from last years LT test
b) Bit faster than your last marathon
c) Bit faster than your marathon PB
d) By feel
e) Recent race data (half marathon etc)
f) None of the above
Well I was just starting to think about this question when you asked. Your list is as good a place as any to start:
a) By HR, based on info from last years LT test
I was in a transitional place during that LT test, coming off a year of training mostly for shorter distances. While I think I got a reasonable snapshot of where I was at the time, the 'predictions' attached to the test results were not particularly helpful. I was, however, given a longer term M training pace ("speed endurance run") of 4:48/k +/- 9s, at around 77% of HRR. If I took that as M tempo pace, it would equate to around 3:22:30 target.
b) Bit faster than your last marathon
Well I still think I could have done a couple minutes faster on the day last year - around 3:27? We'll never know. Maybe that's a better place to start. Or maybe a recent race suggests something else (see below).
c) Bit faster than your marathon PB
3:22:11 is the PB, from 2017. Interestingly that time is similar enough to (a) above. I didn't leave much out there that day. Am I a better runner now - not a lot to suggest I am. I've lowered 5k and 10k PBs since, but nothing longer, which doesn't bode particularly well for tackling that number.
d) By feel
Hmm. Would love to run a M by feel. But I really feel training should be done a bit more systematically based on realistic sustainable paces and/or HR. IT's always good to run by feel and see if the resulting pace/hr matches up with where it should be, all the same. But I don't see this as the way to set the goal.
e) Recent race data (half marathon etc)
Luckily I have a recent HM to look at, BOhermeen just before the lockdown. I didn't run great, but not terribly either. 1:36:34. The calculators tell me this should translate to 3:21 marathon. My own history (fairly consistent at 2HM +14mins) suggests 3:26. But maybe 3:21 is the right training pace.
f) None of the above?
I'm not in the habit of reinventing wheels. I'll stick with e) for now. That gives a Hanson Tempo pace of 4:46/k (7:41/m). Interestingly it also aligns with c).
QED.
How about you?0 -
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shotgunmcos wrote: »Really interesting to know where you are and where you are going since I know this plan. You say the 400s ought to have been a tad slower than 5k?
Is that 5k-10k? as in midway?
19:30 5K pace is about 1:35 per 400 rep which you were just 2s fast
3:20 Marathon on the plan would indicate 6:43 pace (Table 3.5 Training Paces) or 1:40 per 400 rep making you 7s faster
Curious that "by the book" for me is actually some 10 secs faster than my current 5k pace
My understanding is you do speed based on current 5k pace, rather than the 5k 'equivalent' of your Marathon goal that table 3.5 contains (like most runners, my marathon is relatively worse than my 5k).
95 secs per 400 is actually 19:48 for 5k, so the plan obviously wants you to run a little slower than 5k pace. Not as slow as 10k pace though. A couple of secs under again, and you're 4 seconds faster than suggested. That's quite a lot of extra effort.
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Well I was just starting to think about this question when you asked. Your list is as good a place as any to start:
a) By HR, based on info from last years LT test
I was in a transitional place during that LT test, coming off a year of training mostly for shorter distances. While I think I got a reasonable snapshot of where I was at the time, the 'predictions' attached to the test results were not particularly helpful. I was, however, given a longer term M training pace ("speed endurance run") of 4:48/k +/- 9s, at around 77% of HRR. If I took that as M tempo pace, it would equate to around 3:22:30 target.
b) Bit faster than your last marathon
Well I still think I could have done a couple minutes faster on the day last year - around 3:27? We'll never know. Maybe that's a better place to start. Or maybe a recent race suggests something else (see below).
c) Bit faster than your marathon PB
3:22:11 is the PB, from 2017. Interestingly that time is similar enough to (a) above. I didn't leave much out there that day. Am I a better runner now - not a lot to suggest I am. I've lowered 5k and 10k PBs since, but nothing longer, which doesn't bode particularly well for tackling that number.
d) By feel
Hmm. Would love to run a M by feel. But I really feel training should be done a bit more systematically based on realistic sustainable paces and/or HR. IT's always good to run by feel and see if the resulting pace/hr matches up with where it should be, all the same. But I don't see this as the way to set the goal.
e) Recent race data (half marathon etc)
Luckily I have a recent HM to look at, BOhermeen just before the lockdown. I didn't run great, but not terribly either. 1:36:34. The calculators tell me this should translate to 3:21 marathon. My own history (fairly consistent at 2HM +14mins) suggests 3:26. But maybe 3:21 is the right training pace.
f) None of the above?
I'm not in the habit of reinventing wheels. I'll stick with e) for now. That gives a Hanson Tempo pace of 4:46/k (7:41/m). Interestingly it also aligns with c).
QED.
How about you?
Just bumping this up in case @ferrisb missed the last sentence 0 -
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OOnegative wrote: »So you see yourself as Eliud..... not a fair comparison. Are ye all getting loads of money from endorsements, tv coverage etc? I just think it’s unnecessary flogging of the body in current circumstances. Not for me but each to there own as the man says.
Just cause I’m not into the idea doesn’t mean I won’t follow the Germans training with interest.
Haha. Lustig, nein?
In my case, there will almost certainly be no realistic marathon alternative while I’m still in the M55 category, so no real point in saving myself for a better day. When/if racing resumes I can worry about bagging that London M60 time.0 -
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Haha. Lustig, nein?
In my case, there will almost certainly be no realistic marathon alternative while I’m still in the M55 category, so no real point in saving myself for a better day. When/if racing resumes I can worry about bagging that London M60 time.
At 3:45 I would hope you won't have to worry too much;)0 -
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