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I've gone thru the FRA race calendar, first fell race for me will be the Ilkley moor race later in march
I'll be doing the buckden pike champs in June and hopefully Langdale horseshoe in September
The new Thornton in craven race near me like good but clashes with my son's birthday in May
A question for the experienced. I'm doing one long run and 1 or 2 shorter runs each week. For the longer run is it best to just keep increasing the length gradually and maintaining a consistent pace, or worth breaking the run into 2 parts with a short rest/cafe stop in the middle?
Ilkley is a brilliant fell race - the narrow path at the start encourages you to take a flyer but the race doesn't really start until after the climb back up Backstone beck (after the v slippy footbridge). Start steady and you'll pick up places later!
I'll either be at Ilkley or maybe Black Combe. Keeping an eye on pre-entry numbers!
Ilkley is a brilliant fell race – the narrow path at the start encourages you to take a flyer but the race doesn’t really start until after the climb back up Backstone beck (after the v slippy footbridge). Start steady and you’ll pick up places later!
I’ll either be at Ilkley or maybe Black Combe. Keeping an eye on pre-entry numbers!
Good advice thanks. I can't wait to get into fell racing. I'm tempted with the heptonstall race on 20 march, but 15 miles racing on steep terrain is a bit much right now
A question for the experienced. I’m doing one long run and 1 or 2 shorter runs each week. For the longer run is it best to just keep increasing the length gradually and maintaining a consistent pace, or worth breaking the run into 2 parts with a short rest/cafe stop in the middle?
@mjsmke, either up the distance or up the pace, I’d not be adding a stop in. Distance is what I’d aim for, ease up gently, maybe a or 2 mile per week whilst trying to keep the pace even. Accept that some weeks will feel better than others as progress isn’t linear.
Managed my fastest 5k in over 2 years yesterday on my lunch run, 22:16. Still almost 3 minutes off my PB, but I'm starting to see some improvements. Will start upping mileage soon and just keep hoping my injuries stay away.
I need to work on my endurance …. I am
Struggling in the second half of my half marathons when I’m aiming for these kind of times. If anybody has any pointers I’d love to know how I can improve on that.
This is now an
Official request for advice! 😁
it’s looking like I’m going to do another half in 6 weeks. I’ve had an easy recovery week this week after Sundays half and then I’ll be picking the training back Up this weekend.
I think I need to run long runs quicker (don’t do them all at easy pace). Maybe start some long runs easy and finish them quicker.
I Plan to do a little swimming and some S&C work in the gym.
Oh and watch what I’m eating.
Seem reasonable?
@stox,
Personally I think that, unless you're at the upper end of the field, the key to a fast half is just to run more and run faster. S&C, swimming. etc. has it's place for top athletes but for us plodders I think your time is better spend on your feet.
So my specific advice would be to get some longer runs in, 15 or so, and going slower than your half marathon pace. I'd also add a speed session in each week, this can be dedicated track work or just some sprints.
I'd also add some intervals into your long runs, don't need to be out and out springs, just picking the pace up for sections and making sure you finish the last mile fast.
Cheers @lunge.
I followed a Ben Parkes plan for last weekends half so I’ve been doing interval sessions, tempo runs, long runs … track work… the lot.
I just need to get stronger in that second half.
I think you’re right about the long runs. I did miss a couple so I think I need to make sure I get those in and I need to be upping the pace in them too .
My totally unprofessional coaching advice would be plenty of speed work sessions so that you run "lightly", mixed with some tough double run days so you're used to pushing through on tired legs.
I am not a coach.
My advance it to make sure that your training is polarised - easy is really easy, hard is really hard. The exception to this can be the long run, which is harder by nature of the length. Very easy to do the majority of your training in the middle ground where you get tired but don't get a particularly significant training impulse. I've been guilty of this in the past, but seen significant improvements by running much slower for my easy runs. I had a major breakthrough over 5k late last autumn where I had done almost exclusively really easy miles, and a few hard track races which constituted my only speed work.
Might also be worth considering having a gel after the first 45-60min of your half marathon, if you didn't last time.
+1 what turboferret says. I do one or two hard runs a week, not more. All the rest, just jogging. Currently I'm sometimes doing a hard bike ride too but that's a bit accidental and I'd prefer not.
Vets AC XC Champs today. It was a cool afternoon, but not as cold as when I ran a course recce on Thursday morning to determine the most appropriate footwear, when it was frozen underfoot. I decided that trail shoes would be quickest overall, with the majority of the new route being on hard stony paths, so the small sections where spikes would be advantageous would be outweighed by where they would be slower or less comfortable.
Having listened recently to an interview with the great Dave Bedford, his tip was if you have the legs, to go out very hard from the start, and press on. I made the mistake of taking it too easy the last time this race was held, and despite being quite fresh at the end, didn't have the finishing speed to clinch the win.
With Dave Bedford's words in my head, and earlier experience, I did indeed take it out hard from the off, and had company until around halfway around the first of 2 laps, where the course drops down to do a lap of a small lake. I made a gap on the descent and this grew gradually to around a minute by the finish. I think the guy who was with me for the start of the race regretted going with my early pace as he was reeled in to finish 3rd.
Now to arrange engraving on the cup for the 3rd time in 4 outings!
Nice one - well done!
Top work @turboferret.
I’ve come to the same conclusion about shorter races - hit it hard from the start and try to hang on. All my best times have been when I haven’t had much sprint at the end as it’s been a consistent effort from gun to tape. It’s fun having a big finish in the legs but not sure it’s the fastest.
I took turbo’s advice over the last year and had a (slower) breakthrough in 5k and 10k in the autumn by making easy runs really easy. After ultra and marathon training the shorter distances just got faster. Not easier, just faster. I’m just an average runner so if it works
For me it should work for most.
Awesome effort TF, very impressive indeed.
Err, don’t suppose ant of you lot have done Snowdon marathon? It appears I have a place and could do with some advise!
Congrats @turboferret that’s some good going!
I’m trying to make my runs easy, concentrating on being out for an amount of time for example not a mileage target. Hoping it’s going to help as ultra time approaches!
Yes make sure you are running hard or easy. Avoid in between as that compromises the quality hard sessions which provide the real value. 80/20 by Matt Fitzgerald is a good book to read.
Well done TF!
Good run today - first time up a mountain this year after picking up an irritating shoulder injury just before Christmas. Only 15km, but that included over 1000m of climbing, most of it in the first 5km... There was a fair amount of ice around but fortunately we all made it back with nothing worse than the odd scratch. Next week it'll hopefully be a longer run, as I've got an ultra at the beginning of April and need to up the mileage!
Congratulations TF, that's a great effort.
Lunge, I haven't done Snowdon but have done an equally hilly marathon (about 900+m ascent in two main climbs). Some find the descents as hard as the climbs, I suggest including a few long hills in your training runs. I was able to train on the course as it was a local event.
Great effort TF, on point as usual.
What is everyone up to this weekend?
Blowing a hoolie here tomorrow and I’d already postponed the long run from Wednesday due to having unplanned dog care to deal with. So everything hinges on Sundays long run.
Actually, does anyone use an OMM Halo jacket/smock.
My current winter jacket seems to have stopped falling apart but is a bit much for more benign summer conditions. Something lightweight would free up valuable space for critical equipment in the form of fig/cheese rolls/haribo etc.
Im assuming there’s a few compromises involved at this weight point, hood looks a bit feeble and I’d question durability. But then, most of the time it’s going to be sat at the bottom of a pack and not worn.
Well I've now managed to get to the point were I have ran every week for the last 5 weeks. That's pretty big progress for me. Mileage is still only between 5-10k, and I'm starting to feel a bit stronger on my legs again. Progress! Enjoying my new Peregrine 11's, even though they lack a bit of grip at times.
What is everyone up to this weekend?
Couple of long training runs for me. Probably a half tomorrow at a reasonable pace, slow 16 Sunday I think.
****ing shin splints! Week 2 of C25K after a bit of a lay off and I've been afflicted.
Has anyone had any luck pinning shin splints on a weakness elsewhere in the kinetic chain and sorted them by strengthening there?
@onzadog I was taught a fantastic stretch by the XC captain at university, many years ago when I was having issues, I've mentioned it a few times in this thread and seems to have helped a few others, so hopefully will do for you too.
Stand with you feet shoulder-width apart, and try and lift the inside of each foot upwards as much as you can so you are just standing on the outer edge of your feet. I've always done this wearing shoes. Hold for 20s or so before your run and you should hopefully see benefits. Do it before each run for a couple of weeks and you should stop having to do so.
@piemonster I like my OMM Kamleika. It's lightweight but soft, comfortable and waterproof, so with some layers underneath should be sufficient for winter running exploits. It's my default shell for training when it's chilly or cool & wet, with varying amounts underneath depending on temperature. Thumb holes for keeping sleeves over gloves, a nice peaked hook. Either smock of jacket, I have a smock.
Cheers, I'll give it a go.
What is everyone up to this weekend?
2h on the dreadmill first up tomorrow (a zwift thing) and then 32km on Sunday, outside before the rain arrives hopefully. None of that will be fast!
As for lightweight cover, I have run in the cheapest Mountain Warehouse pertex shell for years, I'm on my second now. Cheap as chips, weighs nothing, hi-vis yellow and provides just the right level of protection for a cold wind and the odd shower. Not something for a long trip on the high fells.
I think it's this but I never paid anything like 40 quid, I think it was 12 the first time I got one in a sale and maybe 20 the 2nd time.
I’ll have to revisit the Kamleika, been a while since I looked at it.
Cheers Captain, but it definitely needs to be water proof. Don’t fancy the Cairngorms in a shower proof even in summer.
I’m hoping to get up the hill for a bit later, nothing big only a 10k or so. Wanted to fit in a half tomorrow but pretty busy so it might just have to be something shorter. Planning on riding the bike tomorrow afternoon, pain in the ass to fit it all in!
I’ve got a higher state stretch waterproof that seems ok for the money. Although I since have tried on a montane minimus stretch jacket and wish I bought that now!
Think I’m settling on an early start and 18 miles in the Ochils to set up some 20+ mile runs a few weeks later. Run might be stretching it a bit admittedly.
Montane minimus stretch. It's light waterproof and doesn't rustle like the non stretch version. The wife has a kamleika and she kept using the Montane over that so I ended up having to buy her her own!
It's a great jacket, can recommend.
Well got out for an 8 mile loop up the woods last night, caught the last hour of sunshine which was very nice!
Had a plan to run today but I’ve got an itch to get out on the bike, trails looked good condition on the run yesterday.
I need more days in a weekend to fit it all in!
Anyone run in Hoka Speedgoats? I’m still searching for the perfect long distance trail show and these have got good reviews. Never run in Hoka shoes before so no idea what to expect.
I tried Speedgoats but found them really narrow in the forefoot and toe box, and very loose around the heel. Although they have a reputation for being narrow, I've moved on to La Sportiva shoes and found them to be roomy and very comfortable straight out of the box.
Off out for 10ish k now the wind has calmed down... It actually looks quite nice out now.
I trail run in hoka mafate shoes, they are wider at the toe than my hola Clifton road shoes. Which admittedly are too narrow.
Only thing I have noticed is the ease of rolling an ankle compared to my merrel shoes I had previously. The hoka sole is quite high but I find them so comfy!
Oops just booked an ultra in June, had my first ultra booked for September, it has 4500ft of climbing in the valleys in wales! I was a bit worried about the elevation for a first ultra
So noticed someone I follow on Instagram is putting on an ultra around bishops castle in Shropshire. It will have a little less elevation so looks like I’m doing two ultras this year! Kind of panicking now 😂
Really enjoyable morning out on the Ochils today, just shy of 18 miles and finished with plenty in reserve which sets up 20 milers nicely in a week or 2. I did purposefully pace the run as I would for something twice the distance, more about getting some miles in and practicing stuffing my face with flapjacks whilst descending Ben Cleuch.
My fairly elderly Forerunner 225 now only has a 3hr run time, anyone replaced the battery on their watch?
Montane minimus stretch. It’s light waterproof and doesn’t rustle like the non stretch version. The wife has a kamleika and she kept using the Montane over that so I ended up having to buy her her own!
It’s a great jacket, can recommend.
Thats looking like a front runner for me, and also avoid me and MrsPiemonster having his and hers matching jackets as she has a Kamleika.
Montane minimus stretch. It’s light waterproof and doesn’t rustle like the non stretch version.
I've also got one of these, really pleased with it. the only lightweight waterproof I've had much success with. A year in and it still works as advertised. I'd definitely recommend.
Anyone run in Hoka Speedgoats? I’m still searching for the perfect long distance trail show and these have got good reviews. Never run in Hoka shoes before so no idea what to expect.
I had two pairs of Hoka Torrents where the sole came off, the second after 50ish miles... I wouldn't buy Hoka again. The Speedgoats also felt very narrow.
Inov8 Trailfly are my current go to. Nice wide toe box, lots of grip on varied terrain. Cushioning lasts well, I'm over 400km on my current pair. Only downside is they are not cheap (there is a code in the members area to save some money). Or Inov8 Terraultra for a faster, lighter option. These are my most used shoe, zero drop if it matters?
Decided today was the day to finally give marathon distance a go. Trail with 300m ascent. Was hoping for sub 5 hours and managed 4hr 45 so quite chuffed. First 15k was enjoyable then slowly but surely fatigue set in, with the last 3k walking.
Given the longest run I've managed in the past 6 months was 20k....and some time ago, it wasn't a bad result.
Glad to have ticked it off the list but zero interest on repeating it