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Nov 2016
9:38am, 3 Nov 2016
4,980 posts
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daviec
Lovely easy run this morning. Faster than Monday on same route and HR was 3bpm lower as well. 8:36/mile for 68.5%MHR.
Starting to feel good about my running again. Entered Edinburgh this morning. Hate the course, and only time I've enjoyed the race was when I ran it as a hard training run one year. But it fits better than Stirling in terms of other commitments, so it'll have to do.
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Nov 2016
10:21am, 3 Nov 2016
1,387 posts
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Tizer
Got my first race in the 2017 calendar as well. Alloa HM. I'll see how the next few weeks go before committing to a marathon but expect I'll give one a go in the Spring even if its just to gauge how things are progressing. I'd like to think there's more room for improvement on Barcelona last year given how fresh I felt afterwards but it will take a lot of work to get back to that sort of shape.
Edinburgh is not a great course for me either so I'll probably avoid that. Will do the Half again though and hope to improve on this year's effort there which was only my second and final race of 2016. Pretty disappointing year running wise so hoping a few solid weeks of these sub LT efforts turns it around a bit.
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Nov 2016
9:14am, 4 Nov 2016
4,981 posts
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daviec
I'm doing Alloa as well  Hopefully see you up the front
Buzzing after today's sub LT. Cautious first mile at the average pace from last time but felt suspiciously easy. Pushed on to get HR up to 80% and pace came down to almost 7m/mile dead. And then just stayed there. Several sub 7 supplies in there as well. No drift, but actually HR wasn't even as high as last time.
7:02/mile for 79.6% MHR.
I did the exact same route for a workout a month ago, 4th Oct stats were 7:28/mile for 82.6%.
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Nov 2016
9:15am, 4 Nov 2016
4,982 posts
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daviec
*supplies are splits, I need to stop phone fetching
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Nov 2016
10:09am, 4 Nov 2016
397 posts
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Daz Love
Been doing lots of research on this the last week or so and thinking this may be an approach to try.
The thing I'm struggling to see is how quickly is the build to 50pw. I am taking that you run as regular as possible under 75% until you get to 50 miles. I would assume a gradual build over a 8 week period. What have people done?
Would say my start mileage as returning from injury would be c25 per week. What are people thoughts.
Is there anywhere that a full plan is shown?
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Nov 2016
10:26am, 4 Nov 2016
4,983 posts
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daviec
Hadd suggests doing whatever you want to build your miles up to 50. Obviously that'll be easier if you do them at easy effort.
The rate you build at will depend on your training history. I don't adhere to the 10% increase nonsense, but for others it works. 50mpw doesn't feel like a particularly high week for me even though I hadn't run that much this year, until this week.
Just try running easy for an hour every day for a week, and longer on your usual long day. Then try extending a midweek run a bit. Once you're doing an hour a day, 90 mins on a midweek, and 2+ hours on a Sunday you should be good to start adding in sub LT sessions.
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Nov 2016
10:27am, 4 Nov 2016
1,348 posts
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Teknik
Hi Daz, I don't think there are any other schedules than the ones in the doc. Personally, in terms of getting up to 50+ I have found you can build up more quickly than the 10% rule, if
- you run every day
- you do doubles rather than longer runs
- you stick to sub75% religiously
- you add sub70% runs as soon as this isn't a shuffle
Note I tend to use the "no slower than 5k plus 3' per mile" rule to avoid getting pissed off in the early weeks.
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Nov 2016
1:36pm, 4 Nov 2016
1,548 posts
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Westley
Nice progress DavieC!
Daz, with Hadd it seems to me whatever works for you in getting to 50MPW. Much depends on your training history but staying under 75 MHR for the mileage should render any weekly increase sustainable, provided it's not a steep increase in a week or so. Looking at your training history (can't see more than the last few weeks), it seems a weekly increase of say 4-5 miles per week should work well for you.
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Nov 2016
2:25pm, 4 Nov 2016
398 posts
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Daz Love
Cheers all that's helpful.
Wesley - I'm around 25pw on average over the last couple of years but tend to do too much of my training at the faster end which then ends up with me being injured!
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Nov 2016
2:49pm, 4 Nov 2016
399 posts
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Daz Love
To add, as I am returning from injury I am thinking I may start with this..
4 days per week an hour each time. I think I will go with the 5k pace + 3 in the early days so would be doing c7 miles per run.
Will then add in an extra day and maybe the shorter doubles once into 7 days, work on what Westley say of around 4-5 miles per week increase. I should get to 50 in around 5-6 weeks.
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