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Jan 2022
10:06pm, 26 Jan 2022
97 posts
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Mr. Grumpy
I was aiming for 6:00/km pace, as that equates to 3:15 on my feet, which is my target time. My other two 20 milers were ~3:08. All three were on a trail and with some horrible long dragging uphill sections, so I’d find the road quite a bit easier.
I’m not following a structured plan as such, but I do intend to introduce some MP intervals as of next week, and then build on the duration of those each week.
My daily runs are 16k, so I’m getting plenty of other miles in as well.
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Jan 2022
8:39pm, 27 Jan 2022
5,687 posts
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Joe Hawk
Mr Grumpy - Then if anything you are running too much, though it all depends on how much you can tolerate and what you are used to.
That said if you can tolerate the mileage the more the better. I PB'd off about 6 marathons in a month and 4 that week :-D
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Jan 2022
8:49pm, 27 Jan 2022
5,688 posts
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Joe Hawk
So question how quickly should you build your mileage and how much is too much ?
Getting old now so might need to take it a bit steadier than before 
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Jan 2022
8:54pm, 27 Jan 2022
11,880 posts
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jda
Run until you break and then back off a bit.
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Jan 2022
11:18pm, 27 Jan 2022
99 posts
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Mr. Grumpy
Joe Hawk - I think that I’m ok with the mileage. I was doing more towards the back end of 2020 and into 2021, which is when I think I was at my peak fitness, but unfortunately without any races to prove it. This is going to be my first marathon where I’ve (hopefully) put in a proper training block. My previous ones have had no real build up of long runs, I’ve just thrown a couple of them in a few weeks out due to other commitments preventing me from building up properly.
JDA - That’s been my problem previously - not backing off when the warning signs were there. Although it was introducing intervals and faster running into the mix too rapidly that did the damage, not the high milage stuff. Thankfully I’ve learned my lesson now.
Cheers!
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Jan 2022
6:31am, 28 Jan 2022
1,430 posts
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Big_G
A question about tempo runs, and this is from the P&D book. I am looking at the Lactate Threshold runs where it says "Slower runners should run closer to their 15K race pace on tempo runs, whereas faster runners should run closer to their half marathon pace during these workouts".
I will fall into the slower runner category, but why is it that a slower runner should be doing these sessions faster (at 15K pace) than a quicker runner (who will do them at Half pace)? It is entirely possible that I am missing something obvious!
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Jan 2022
6:38am, 28 Jan 2022
21,910 posts
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Bazoaxe
I might put you in the faster runner category. I tended to be closer to hm pace on these runs
I am not sure why they say that but my assumption was that slower runners might be able to hit 15k pace more than faster runners would.
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Jan 2022
6:48am, 28 Jan 2022
1,431 posts
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Big_G
Bazo, I think I read they say 2:45 being on the quicker side. Having said that, I did a Lactate Threshold test on the road a year or two back, and that equates to pretty much my Half pace (I know it is not exact, but it is hopefully close enough and it was a proper/decent effort on that test!). I was thinking of going with HMP, until I read that comment in the book.
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Jan 2022
6:54am, 28 Jan 2022
21,912 posts
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Bazoaxe
Actually looking at my pb times there is only 10s per mile between my 10k and hm times. Granted when I ran the hm time I could probably have run a faster 10k.
I haven’t ever raced 10m other than in a hilly course so don’t have a time benchmark.
From memory though when I followed P&D my tempos were probably a touch slower than hmp
When I followed JD where tempos are split into longer reps I was a touch faster than HMP.
Essentially it was all down to the feel of the pace I could hold
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Jan 2022
7:07am, 28 Jan 2022
11,881 posts
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jda
Big_G, almost certainly they are trying to get at the runner’s 1 hour race pace as this is a common definition of threshold. (Or if you’re super-pedantic, a common approximation to threshold pace.)
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