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little_aIcon...22-09-2016 @ 18:39 
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still a devious weightlifting bastard
Member 43, 14200 posts
Run home from work 9.6 miles - 1:44:53

Another 5.5k seems a way off at this point, but we'll see.
BoarIcon...22-09-2016 @ 18:42 
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I can't believe you've done this.
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you have got it in the bag !!

I did some very piffling build up to the warrington half marathon and the joy of the event carried me home !

remember :

ace the pace : ace the race !!

garmin will lead the way
little_aIcon...22-09-2016 @ 19:13 
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still a devious weightlifting bastard
Member 43, 14200 posts
Hope so Jonny. I think the little bit extra I put into the last 3k or so takes a lot out of me. I hope to do a dress rehearsal well ahead of the main day for confidence, probably not sooner than the last fortnight. Maybe in the next 9 days to get my Strava 1/2 e badge? These things are quite important to me nowadays.
BoarIcon...22-09-2016 @ 19:21 
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I can't believe you've done this.
Member 5, 24219 posts
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splendid plan !

they have pacemakers , do you plan on following one around ? I have never done this but I was fun watching them all pass me when I hit the wall during the chester marathon ....

...there goes the 4 hour crew .......... there goes the 4:15 gang ......... oh , the 4:30 lot have just flown past .....
little_aIcon...23-09-2016 @ 08:00 
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still a devious weightlifting bastard
Member 43, 14200 posts
I used a pacemaker one time when they had them at the Parkrun, in twice, but only one worked. First one I stayed with the 30 min bod until 4k then sped off to new PB heaven - this was good. Next time I tried staying with the 28 min marker in the hope of staying within eye shot, but lost her very early on - which wasn't good.

Set my stall out early on to do sub 2:30 which although slow in the grand scheme of things is still PB city for me. Sub 7 min k's for the win, which is what I pace my runs home from work on. It's amazing how a few seconds a k makes a massive difference.
SteveIcon...23-09-2016 @ 10:22 
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It's worth pushing the last 2 or 3 miles on these 9 mile runs. You get the feel of what the last couple of miles are like in the race without the stress on your body of running the full distance. I've got quite a few runs like this planned over the next few weeks before I run a half at the end of October.
little_aIcon...23-09-2016 @ 14:48 
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still a devious weightlifting bastard
Member 43, 14200 posts
Thanks Steve. Noted. My thinking is that I hit a bit more frequency this week and next to try and force a bit of adaptation for endurance, ease off the volume, but up the intensity the week after, and taper the week after that to be ready to run on the 16th. Thoughts?
Also, a couple more from you endurance types -
I'm getting dangerously close to my #50 parkrun and would like to do one on the 15th albeit at a snails pace. Is this good or bad?
Last one, to my thinking at my speed, size and fitness I must be getting close to being carb depleted getting up to and going over 2 hours runs. Do I need to get into the habit of taking on board glucose mid run or do I have spares still to play with?
BoarIcon...23-09-2016 @ 14:54 
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I can't believe you've done this.
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I would think the parkrun at a nice easy plod will be fine

and I think you will get 'that feeling' in the later part of the half marathon - just make sure you make use of the feed stations , chances are you will probably be able to make it round without any problems but its nice to make sure
SteveIcon...23-09-2016 @ 16:08 
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I'm planning on doing Parkrun the day before. As long as you take it very steady you'll be fine. And as said whilst you should be fine without carbs over a couple of hours it's worth giving it a try before. They can certainly give you a boost if you're struggling.

I wouldn't worry too much about increasing intensity. You're not thinking about running fast but getting around! Just cut back volume.
little_aIcon...23-09-2016 @ 19:36 
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still a devious weightlifting bastard
Member 43, 14200 posts
Thanks lads. My plan just got a bit more solidity.

Bench
50 x 5
70 x 5
90 x 3
110 x 3,3,3
100 x 5
90 x 5
80 x 10
70 x 10

Curlz
50 x 5 x 5

Tri's
EDCLARKEIcon...23-09-2016 @ 20:07 
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Sugdens 2nd fastest spastic.
Member 85, 10127 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
i'm envious of your bench , but i'm far more envious of those curlsHappy
little_aIcon...24-09-2016 @ 06:58 
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still a devious weightlifting bastard
Member 43, 14200 posts
EDCLARKE said:i'm envious of your bench , but i'm far more envious of those curlsHappy


Lol. Didn't think my bench would ever get a comment like that. Where did it all go wrong?

Not sure about the cross country time Ed. Hills hit me quite hard. 70 mins? Think I'd be happy with that.
SteveIcon...24-09-2016 @ 06:58 
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Also whilst everyone is different what I find helps is sweets rather than gels.

Rather than fight with a gel or two which can have unpredictable effects on many people I carry half a dozen wine gums or something similar and slowly suck on one every 15 minutes. It helps break the run up and you can then just drink water on the course. Shot blocks and Powerbar also do sports specific ones although I don't think they are much different other than the Shotblocks come in a convenient pack.
little_aIconParkrun #4624-09-2016 @ 11:28 
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still a devious weightlifting bastard
Member 43, 14200 posts
I do a similar thing with fruit pastilles when I'm cycling. I'll have a play with this on the next couple of runs and report back. Are you doing the Manchester half Steve?

Warrington Parkrun 31:49

Doing longer distances is only helping my 5k times slightly more than my return to lifting did, as in it isn't. After sitting down and thinking about it the penny drops. You get better at what you do more of. Get the half out of the way then drop back to some 1k reps.
SteveIcon...24-09-2016 @ 14:27 
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No I did think about it but we're limited by school hols. We're doing the Thames Half at the end of October - Kenny's hoping he can do a good time at Bushy Parkrun the day before.

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