Running slower to run faster

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Running slower to run faster

Postby Jimba » 09 Nov 2016 20:28

So it's time for another training log, but not in the right place on the forum but not sure that matters these days :D

So got my 920xt about 5/6 weeks ago and so started registering more data than usual.

After a half Mara pb in early October, am hankering to do my first full one.

I don't intend to do detail on this of every run, but just weekly totals, if anyone is interested :lol: :lol: more can be provided.

Week 1, w/c 17 Oct 77km 7hrs 54 all very steady, mostly zone 1 (or less :lol: ) Ave 9.7kph ave hr 121 ave cadence 92
Week 2 81k 8hr 23m , all steady except one run mostly zone 3. Ave 9.6kph ave hr 121 ave cad 92
Week 3 81k 8hrs all steady zone 1. VO2 max according to garmin 54. Ave 10.2 kph av hr 125 Ave cad 94

Most runs done early morning, dehydrated and fasted. All runs on trails with only short stretches of hard surface which by my reckoning adds around 1min per mile but as the ground softens getting to 2mins.
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Re: Running slower to run faster

Postby Jimba » 14 Nov 2016 10:33

Week 4 91.2k 8hrs 45mins. Ave 10.4kph Ave hr 127 Ave cadence 94.
Given the very slow pace, have been conscious to at least try to get all the runs into zone 1 :)

No long runs yet, longest only about 15k so need to start working them in soon.
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Re: Running slower to run faster

Postby Bopomofo » 14 Nov 2016 11:24

Hmm, now this IS interesting!

You've started at ~6:10 / km for a few weeks but suddenly dropped sub-6 in week 3. Change of route(s), or just training benefit?

Weekly mileage is VERY impressive, though. I'd be happy with 20km! Just coming off the back-end of a calf tear I'm aware I have an enormous mountain to climb before the VLM next April. I'm still on a walk/run regime but hoping to get off it this week and start getting more regular 5k runs in. The days of banging out a HM just for fun every few weeks are a distant memory :(

Keep it coming, Jimba! Some of us still drop in to the old club-house...
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Re: Running slower to run faster

Postby Jimba » 14 Nov 2016 19:42

Slow and steady Bopo, take care of the calf, slow (very slow) build up is more likely to get you there than too much too soon.

Bottom end of zone 1 for me is 112 so often up to 60% of my training run doesn't even get there, hence starting to go a little bit faster just so it registers! Last race (HM) 99% of the whole race was in zone 5 with Ave 167, pace around 4.10 per km so I am pretty much always running in training way under race pace. But, for me, volume at low effort seems to be getting me there. I know when I try to do pace efforts I am far more likely to get injured so happy to stick to current pace and gradually increase over the next few months.
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Re: Running slower to run faster

Postby Jack Hughes » 15 Nov 2016 08:46

Just make sure you enter a marathon that is actually a marathon :D
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Re: Running slower to run faster

Postby Jimba » 15 Nov 2016 09:15

Jack Hughes wrote:Just make sure you enter a marathon that is actually a marathon :D


:lol: :lol:

Has happened to me on a half and a 10miler, would be a little bit frustrated if it was on a full, particularly my first ;)
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Re: Running slower to run faster

Postby Jack Hughes » 15 Nov 2016 15:00

Jimba wrote: particularly my first ;)


Indeed. Except it wouldn't be your first. As testified by by "run britain rankings" page.

Fortunately, it was a pretty crap run - well down on the form that I had in February (Marathon in April) for the Half Marathon, so I'm not all that bitter.....
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Re: Running slower to run faster

Postby Jimba » 15 Nov 2016 19:49

Jack Hughes wrote:
Jimba wrote: particularly my first ;)


Indeed. Except it wouldn't be your first. As testified by by "run britain rankings" page.


You have lost me on that Jack, I can't see a full one on my RBR page and certainly don't remember doing one. If someone has stolen my identity I hope they are faster than me. :)
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Re: Running slower to run faster

Postby Jack Hughes » 15 Nov 2016 20:28

Err. I meant mine :)
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Re: Running slower to run faster

Postby Jimba » 15 Nov 2016 22:10

:lol: :lol: oh I see.

Am thinking about Manchester (hopefully a little bit further than when you did it 8-) ) or Milton Keynes. I have another kind of event booked soon after that will interfere with running plans. :shock:
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