2021 Fretboard Running Club

26.2

That sounds like a good month @GavRichList .

Good luck on the 21.1. I think you’ll have no trouble bringing it in under 2hrs.

My June was 145K, 13 runs. Longest 43.1K, also a 30K in there. Most of the month was spent tapering and also a week off after the marathon. 

July goals are to start doing speed work (sprints, tempo runs) with long runs at the weekends. 

Iamnobody

Good work everyone. 

56.6 miles in June for me.

New HM PB of 1:57:37

I start training towards 26.2 at the end of next month which I’m looking for to. In a funny way!

The Richmond marathon sounds interesting @26.2 - the last thing you want is to run further. 

How many do you typically do a year?

djspecialist

June summary:

Total distance: 137.3km
Total runs: 11

I've been focussing more on distance than pace, but I'd like to build up some speed for my next race - Cambridge HM in October.  Any tips on how to do that, and when I should start the ramp-up?

26.2

djspecialist said:

June summary:

Total distance: 137.3km
Total runs: 11

I've been focussing more on distance than pace, but I'd like to build up some speed for my next race - Cambridge HM in October.  Any tips on how to do that, and when I should start the ramp-up?

Mix in some interval training with the normal runs. Instead of running 5K try 10 or 12 400m sprints with 15-20s recovery in between. The key is to go flat out if you can. All speeds are relative but you need to try and go at least 30-40secs per km faster than your normal short-medium run speed. Also do tempo runs where you’re not going flat out, but you’re uncomfortable. 

There loads of stuff on the web about this and you will get different advice but essentially to get faster you over long distances you need to first go faster over short distances. The other thing is to mix up pace within a run - eg try a slow first 10K, switch it up a bit for 5K and then try to go as fast as possible to the end.

26.2

Iamnobody said:

Good work everyone. 

56.6 miles in June for me.

New HM PB of 1:57

How many do you typically do a year?

Good work on the pb! @Iamnobody ;

I do 2 or 3 marathons a year - I’m planning to do more from now on. I do a half or more just about every week.

russpm

djspecialist said:

June summary:

Total distance: 137.3km
Total runs: 11

I've been focussing more on distance than pace, but I'd like to build up some speed for my next race - Cambridge HM in October.  Any tips on how to do that, and when I should start the ramp-up?

You can’t go wrong with this per week-
1 longer run steady pace
1/2 easy runs 40mins to 1hr
1 steady run 40 mins to 1 hour
1 speed session or tempo run

Add some hill reps in at some point also.

You can also add in some core and strength training, that will help a lot. 

perhaps map out a 10 or 12 week training plan with a taper for the last week. Don’t push too hard too early as you want to peak at the right time.

Iamnobody

26.2 said:

Iamnobody said:

Good work everyone. 

56.6 miles in June for me.

New HM PB of 1:57

How many do you typically do a year?

Good work on the pb! @Iamnobody ;

I do 2 or 3 marathons a year - I’m planning to do more from now on. I do a half or more just about every week.

Cheers I’ve only ran the distance 3 times so it’s almost inevitable but I’ll take the wins! I can’t put my body through trying to get fast 5 & 10ks so focusing on distance more now. 

2 or 3 a year is good - do you do ultras as well?

26.2

Iamnobody said:

26.2 said:

Iamnobody said:

Good work everyone. 

56.6 miles in June for me.

New HM PB of 1:57

How many do you typically do a year?

Good work on the pb! @Iamnobody ;

I do 2 or 3 marathons a year - I’m planning to do more from now on. I do a half or more just about every week.

Cheers I’ve only ran the distance 3 times so it’s almost inevitable but I’ll take the wins! I can’t put my body through trying to get fast 5 & 10ks so focusing on distance more now. 

2 or 3 a year is good - do you do ultras as well?

No ultras!  I find the marathon enough of a challenge really. 

djspecialist

russpm said:

djspecialist said:

June summary:

Total distance: 137.3km
Total runs: 11

I've been focussing more on distance than pace, but I'd like to build up some speed for my next race - Cambridge HM in October.  Any tips on how to do that, and when I should start the ramp-up?

You can’t go wrong with this per week-
1 longer run steady pace
1/2 easy runs 40mins to 1hr
1 steady run 40 mins to 1 hour
1 speed session or tempo run

Add some hill reps in at some point also.

You can also add in some core and strength training, that will help a lot. 

perhaps map out a 10 or 12 week training plan with a taper for the last week. Don’t push too hard too early as you want to peak at the right time.

Cheers, that sounds great!  (Aside from the hill reps, which are difficult to achieve living in Cambridge ...)

BahHumbug

Just got in an evening run to finish June with.  I've had some ups and downs with my energy levels this month - A couple of weeks I've felt barely awake most of the time.  So I've only run for half the month.  Managed 60k total, which ain't bad, all things considered.........

GavRichList

10k PB this morning of 49:14. Laughing in the face of the nasty blister I have under a nail! 

Now to the shower. 

Bidley

GavRichList said:

10k PB this morning of 49:14. Laughing in the face of the nasty blister I have under a nail! 

Now to the shower. 

Well done mate! I had a 10k PB of 57:44 this morning (without a blister)

Iamnobody

Congrats. Those types of blisters can be very painful!

GavRichList

Bidley said:

GavRichList said:

10k PB this morning of 49:14. Laughing in the face of the nasty blister I have under a nail! 

Now to the shower. 

Well done mate! I had a 10k PB of 57:44 this morning (without a blister)

Congrats. And yes @Iamnobody - looks like ive got a painted nail too

Iamnobody

GavRichList said:

Bidley said:

GavRichList said:

10k PB this morning of 49:14. Laughing in the face of the nasty blister I have under a nail! 

Now to the shower. 

Well done mate! I had a 10k PB of 57:44 this morning (without a blister)

Congrats. And yes @Iamnobody - looks like ive got a painted nail too

   I’ve got one as well! Apparently it’s preventable. I’m not sure - I had my original shoes fitted in store so I’m wearing the right size as far as I know...

https://www.runnersworld.com/runners-stories/a36741554/black-toenails-are-not-a-rite-of-passage-for-runners/?source=nl

Iamnobody

How’s it going? 8 miles in the morning heat for me today. 

russpm

I had a 2 hour long run on my training plan for today. To counteract the heat I slowed my pace and kept my heart rate to my usual average . I also had a drink every 20 mins and 3 gels along the way. I felt ok and did 14 miles. Another week completed.

Iamnobody

russpm said:

I had a 2 hour long run on my training plan for today. To counteract the heat I slowed my pace and kept my heart rate to my usual average . I also had a drink every 20 mins and 3 gels along the way. I felt ok and did 14 miles. Another week completed.

Nice. Do you wear a hydration bag/vest? Took a small 250ml bottle of water with me today but I really dislike carrying things. 

djspecialist

10km run this morning, plus about 10km cycling (didn't record that bit.) Left the house at 6.45am to beat the (worst of the) heat.

GavRichList

Solid if unremarkable for me so far this month. Hitting my weekly targets, but it’s too bloody warm