The Fretboard Running Thread 2023

stevebrum · March 2023

Great time @djspecialist - congrats.

I hope @Bidley and the others had a successful outing.

Bidley · March 2023

Nice going @djspecialist ! Great time.

I was freezing my nuts off hanging around the common but as usual it was a great day.

Smashed my PB as well by 3 minutes, 01:41:39. I feel like I'm not far off breaking 01:40! My legs are spent though now.

4 weeks until Brighton. I've just realised I've missed a week on the plan (the way it's written has thrown me) so I've got 3 weeks of the plan left but 4 weeks until race day. Any thoughts?

26.2 · March 2023

Great times @djspecialist and @Bidley ;

26.2 · March 2023

Bidley said:

Nice going @djspecialist ! Great time.

I was freezing my nuts off hanging around the common but as usual it was a great day.

Smashed my PB as well by 3 minutes, 01:41:39. I feel like I'm not far off breaking 01:40! My legs are spent though now.

4 weeks until Brighton. I've just realised I've missed a week on the plan (the way it's written has thrown me) so I've got 3 weeks of the plan left but 4 weeks until race day. Any thoughts?

I wouldn’t worry too much. That half shows that you’re in good nick. What long runs are you scheduled to do? You could lengthen this week’s long one a bit and maybe the one after, but otherwise I’d leave the rest of the plan the same. The taper is most important.

For long runs I’m scheduled to do 34K this weekend, then tapering down to 17K and then 12K the weekend before the race. If I’d missed a week, including a long run, I’d probably just increase the 17K to a half and leave it at that.

Bidley · March 2023

Well this weekend I was going to do 21km, but reading the plan correctly it should be 32km! So I'll do that then taper as per the plan. This week I'll hold back on the speed work and tempo as I need a bit of respite after yesterday.

To be honest I'll feel better if I get one more 20 miler in my legs - even if it is in the cold and rain as it looks like it will be.

RedRabbit · March 2023

Well done all who were at Cambridge.

Following @Bidley 's advice, I've just done a round of tempo training. 5 mins steady, 15 mins at pace and finished off with a very steady 5 minutes. At a push, I reckon I could have managed 20 minutes at pace but someone would have had to scrape me off the treadmill afterwards.

Bidley · March 2023

Good work @RedRabbit ! Mixing your runs up was a game changer for me, if only to keep interest levels and the sense of progress going.

You'll be doing sprint repeats next

monquixote · March 2023

Also did Cambridge half at the weekend.

Took it very easy and did 1:58 which is my slowest ever HM time and about 15 mins off my best, but was mostly concentrating on high fiving kids and eating jelly babies

Bidley · March 2023

High fiving the little-uns is easily the best part!

stevebrum · March 2023

Bidley said:

Well this weekend I was going to do 21km, but reading the plan correctly it should be 32km! So I'll do that then taper as per the plan. This week I'll hold back on the speed work and tempo as I need a bit of respite after yesterday.

To be honest I'll feel better if I get one more 20 miler in my legs - even if it is in the cold and rain as it looks like it will be.

Congrats on the half PB and also to everyone else who ran - sensible move to knock the speed work on the head. Don’t worry about the long one unless you really feel up to it.

I’m not sure you gain much more doing another 20; you’ve got the mental believe from already doing one.

You could maybe do a couple of steady 5 milers in the week and back to back long runs on the weekend to go over 20 - split it something like 15 & 7 over Sat & Sun.

Whatever you do I reckon you’ll do well in the marathon.

Benm39 · March 2023

Some fabulous times there folks. Good jobs all around

russpm · March 2023

Bidley said:

Nice going @djspecialist ! Great time.

I was freezing my nuts off hanging around the common but as usual it was a great day.

Smashed my PB as well by 3 minutes, 01:41:39. I feel like I'm not far off breaking 01:40! My legs are spent though now.

4 weeks until Brighton. I've just realised I've missed a week on the plan (the way it's written has thrown me) so I've got 3 weeks of the plan left but 4 weeks until race day. Any thoughts?

Don’t worry about missing a week. If you have nailed 80-90% of the total plan, you are fine and will be in good shape. Don’t give it any further consideration or energy. You will be fine.

russpm · March 2023

RedRabbit said:

Just done my first run of the month after feeling shitty for most of last week.

I did my intervals session and found it a lot easier than expected (I ended up keeping the fast pace through both the fast and steady sections of the last interval) so I want to push it a bit more. What's my best option?

Current session is 3 rounds of 2mins fast and 5mins steady. Am I best

1. Adding another interval
2. Increasing the length of the fast sections (and possibly reducing the steady section)
3. Increasing the speed of one/both sections

I'm leaning towards option 2 mainly as that's the general approach of c25k so it's what I'm used to.

Anyway, first 5k of the month tomorrow. I'm going to try setting the treadmill just a touch faster than last time.

I would advise option 1. Adding another interval or two and ensuring the work you do is quality is better than making them longer and potentially over fatiguing yourself. Same principle with adding weekly mileage, add in another shorter run rather than making your existing runs longer.

Looks like you are doing great

26.2 · March 2023

russpm said:

Bidley said:

Nice going @djspecialist ! Great time.

I was freezing my nuts off hanging around the common but as usual it was a great day.

Smashed my PB as well by 3 minutes, 01:41:39. I feel like I'm not far off breaking 01:40! My legs are spent though now.

4 weeks until Brighton. I've just realised I've missed a week on the plan (the way it's written has thrown me) so I've got 3 weeks of the plan left but 4 weeks until race day. Any thoughts?

Don’t worry about missing a week. If you have nailed 80-90% of the total plan, you are fine and will be in good shape. Don’t give it any further consideration or energy. You will be fine.

Good advice Russ - I totally agree!

Bidley · March 2023

Well I did the big 20 miler last weekend. Took it nice and easy and even managed to speed up a touch for the last mile. Felt great. Did 21km this morning at goal pace and felt even better! I'm looking forward to the big day now.

How's everyone else doing?

djspecialist · March 2023

Excellent work @Bidley - sounds like your runway to the main event is going perfectly.

Tomorrow I'll be taking part in the Chariots of Fire, which is a 6 x 2.8km relay race around Cambridge city centre. Somewhat less ambitious than a marathon, but it's always a fun event - and a good excuse to go out for a team brunch afterwards!

Bod · March 2023

Back on the Parkrun today and running for the first time in about a month. Got a PB of 30:09 surprisingly. Not sure how that happened.

russpm · March 2023

Bidley said:

Well I did the big 20 miler last weekend. Took it nice and easy and even managed to speed up a touch for the last mile. Felt great. Did 21km this morning at goal pace and felt even better! I'm looking forward to the big day now.

How's everyone else doing?

That’s brilliant mate, chuffed for you

RedRabbit · March 2023

I'm still plodding away, sticking to my routine of 1 tempo run, 1 5km and 1 or 2 sets of intervals each week.

Just finished my weekly 5km but actually managed to push it to 3.5 miles and upped the speed slightly for the last half mile. Going to try for 6km next week (yes, swapping between km and miles is messing with my head but it makes sense to me I think). Also managed to add 5 minutes to my tempo run yesterday.

Progress had seemed slow since finishing c25k but the improvement I've seen this week has helped motivate me. My goal at the moment is to get down to a 30 minute 5km. No real idea how long that'll take but I'm aiming for the end of May.

stevebrum · March 2023

Great stuff everyone. Keep up the good work and enjoy it.

Had a bit of a recovery week following a wet and muddy 33 mile trail run last weekend.

Did a couple of miles midweek to get the legs loosened off and might bang a couple out tonight.

I think longer distance and off-road is the direction I want my running to go in, with that in mind I want to get more trails experience and definitely some decent hills in my legs.

There’s not that many opportunities where I’m based without driving first - which all increases time out the house and time away from family. So it’s a difficult balance.

Benm39 · March 2023

Some impressive work folks! Did 12 miles yesterday in some wet and muddy trails and legs definitely feeling it today...

Bidley · March 2023

How are we doing chums?

@stevebrum knocking out any more casual ultras? @RedRabbit how's the training? @djspecialist how did Chariots go? @Bod smashed any more park runs?

I've got 3 miles at goal pace today then that's me until Brighton Marathon on Sunday. I'm nervous, excited, bewildered, got imposter syndrome, everything. I'll be drawing on the advice from Steve, @russpm and @26.2 for sure.

russpm · March 2023

Bidley said:

How are we doing chums?

@stevebrum knocking out any more casual ultras? @RedRabbit how's the training? @djspecialist how did Chariots go? @Bod smashed any more park runs?

I've got 3 miles at goal pace today then that's me until Brighton Marathon on Sunday. I'm nervous, excited, bewildered, got imposter syndrome, everything. I'll be drawing on the advice from Steve, @russpm and @26.2 for sure.

Hey @Bidley , well done on doing the training, great achievement.

You now have to try and relax and trust the training plan. They really do work and you have done it, so trust in the hard graft you have put in.
Rest up and eat well.

if you are carb loading the day(s) before don’t go mad with quantity of food. Just have a high carb diet and eat similar size portions to your norm.

On race day don’t go mad trying to drink loads, you are either hydrated or not, whatever you throw down won’t change that.

Totally stop drinking 1 hour before the race aside from a few sips to stop you feeling like your mouth is dry. You don't want to be stopping for a piss if you can avoid it.

I always have a gel on the start line as they take 30 mins to hit your system. Take on as many gels as you can manage, I go for 80g per hour but this will depend on what you have been doing in training. I also have a couple of gels that contain caffeine, these really help later in the race.

Don’t do anything you haven’t already tried.

I also always say ‘fuck it’ out loud just before the gun, it’s a good release.
In the race don’t do anything new and stick to your plan. If it feels to easy early on you have got it right.

Don’t forget to enjoy it and make time to chat to other runners to help the miles tick by.

I also pop an Imodium before the race so I don’t need to worry about stopping for a shit.

Good luck and enjoy it mate.

stevebrum · March 2023

All the best for Sunday @Bidley.

As @russpm says you’ve done the hard work in the training plan.

He’s also covered some really useful race day guidance. I’d reinforce the don’t try anything new advice! Unless you have to.

Just keep an eye on pace and stick with the plan.

Don’t worry about imposter syndrome, I guarantee you’ll be better prepared than many of the field, some of those will have unrealistic expectations, didn’t train right, will start off too fast and bugger it up or simply get injured.

My prediction is you will cruise over the finish line 5-10 mins either side of your planned finish. I know it.

26.2 · March 2023

Great advice both. Nothing to add really except enjoy it - it’s a great event. It’s going to be dry and cool so ideal conditions.

I will be trundling along somewhere in the field, looking forward to chips and a pint on the seafront at the end!

djspecialist · March 2023

Beyond the excellent advice above, the only thing I'll add @Bidley ;is something I was told before my marathon, and which I found helpful on the day.

Smile

Even if you don't feel like it (perhaps especially if you don't), and even if you feel silly doing it - tell yourself to put on a big cheesy grin, and your body will reward you with some extra endorphins!

I hope you have a great event. It sounds like you've done all the right things in training, so now you're ready to reap the rewards and enjoy the day.

djspecialist · March 2023

The Chariots was great fun as always, and I got a PB: 11:15 over 2.67km = 4:12/km

Benm39 · March 2023

Brilliant advice from folks for your Sunday race @Bidley . Enjoy the day, you've totally earned it. Smile for any photographers (I always end up looking totally miserable in mine whereas my wife is beaming, pah!).

Only thing I can think to add to what's been said is that you'll likely need to really check your pace at start... adrenalin tends to mean you hare off faster than planned even if you don't otherwise feel buzzed... takes me a real conscious effort to slow down to avoid quickly getting into too high a heart rate zone.

Look forward to hearing how it goes!

As for my/ wife plans... wer'e just getting into the thick of training now... most Saturday runs are now at least half marathon distance... and we're only in week 6 of 18... looking forward to the taper already hehe... or at least some warmer, drier, less muddy weather and terrain. Soon be June and event day!

26.2 · March 2023

Early on I always try to remember: ‘if it doesn’t feel like you’re going too slow, you’re going too fast’.

Benm39 · March 2023

26.2 said:

Early on I always try to remember: ‘if it doesn’t feel like you’re going too slow, you’re going too fast’.

Yup, it's just so easyto get carried away with a pack and keep going... one trail marathon event I had a 10min mile pace plan for first third/half yet first mile was a shade over 8 mins...

*fortunately* I'm sufficiently slow that it's easy enough to adjust I guess but those racing flat road events... less so I imagine.

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