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Jun 2018
4:26pm, 19 Jun 2018
1,276 posts
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J2R
Hope recovery continues, larkim. I always find it dismaying when the fitness resulting from so much hard work starts to dissipate and you can't do anything about it. I've been trying to shake off the lingering remnants of a chest infection, and have stopped doing any fast stuff or long runs for now. I'm trying to maintain fitness with regular very easy runs, where I'm measuring ease by whether or not I can do 5-in, 5-out breathing. Actually, most of the time I'm taking it easier than that, keeping my HR well down, to around 120.
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Jun 2018
4:48pm, 19 Jun 2018
5,076 posts
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larkim
It's the first time I've noticed this happen, so I'm just learning!
After the marathon last year I did back down from c.200 mile months down to c.140 mile months, but I never dropped below 20 mpw and was racing XC too at least once per month.
Given that I used to think the 15mpw average I went sub-90 on was a lot, its funny now that about 20mpw seems to be tick-over volume for me to maintain fitness.
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Jun 2018
4:57pm, 19 Jun 2018
1,278 posts
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J2R
I have the feeling that if you have been used to reasonably high mileage weeks, any time out (as long as it's not too long) is less destructive to your overall fitness. That is, high mileage over many months seems to give a longer-lasting fitness. I'm hoping I'm able to maintain that by what you refer to as tick-over volume, which is similarly around 20mpw for me at the moment, plus a bike ride.
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Jun 2018
6:29pm, 19 Jun 2018
3,588 posts
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Windsor Wool
I lost all of Feb & March due to injury, built back up a bit in April & May and then ran a 5k PB in June. It’s certainly not the 2018 training that led to that so agree with you J2R.
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Jun 2018
11:09pm, 19 Jun 2018
26,578 posts
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SPR
Hope the chest pain clears up soon PB.
I ran a 'disappointing' 800m PB today. 2:14.43. Pacer was supposed to go through in 63 secs, so I expected to be on him. When was nowhere near, despite what felt like a good first 100 to get a good position, I mentally checked out thinking my legs weren't up for it today* until I realised the pacer had gone through in 60 sec! Ended up running something like 66/67 - 68/67 which is not the way an 8 should be run. Finished second in the end as most faded apart from the winner who went through in 63 and ran 2:10.xx
*The mitigation for feeling legs didn't have it is that right achilles has been niggling since last Tuesday and I've had a couple of extra rest days to manage it plus actually had it checked yesterday to ensure it wasn't too serious so not the greatest buildup. Still disappointed that I doubted myself rather than the pacer.
I suppose I should be happy with a PB given the build up but just feel I could have executed better.
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Jun 2018
7:14am, 20 Jun 2018
5,079 posts
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larkim
What sort of drop off are you thinking is ideal for 800m lap 1 Vs lap 2. I'd have thought that 2s +ve split was about right?
Congratulations on the PB!!
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Jun 2018
7:45am, 20 Jun 2018
26,581 posts
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SPR
I'd say about 3 secs is perfect at my level but early season the speed endurance might not be there to hold it. The plan was go with 63 pacer and see what I could do on last lap.
If I'd run that with a gradual slowdown though I'd say it is what it is, but my slowest point of the race was around 400m before I realised the pacer had gone through in 60.
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Jun 2018
8:54am, 20 Jun 2018
5,081 posts
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larkim
Maybe my tactic of a beeping watch every 100m would have helped to make sure you could anticipate the pace from about 200m in? I know it sounds a trite way to do things, but unless you're really in the event to race the competitors rather than time trial, just something to help the early pacing could have helped.
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Jun 2018
10:00am, 20 Jun 2018
26,582 posts
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SPR
That's not something I'm going to do TBH. I think I just needed to trust myself instead of having one picture of the race in my head and thinking my race was over when that didn't happen.
In this case, racing might have helped rather than having tunnel vision for where the pacer was.
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Jun 2018
10:07am, 20 Jun 2018
5,082 posts
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larkim
Yep, experience is clearly the better thing to develop, but external guides can help - no different than the timers calling out lap times, just a bit more frequent.
I've been relying on the beeps as I'll only run on a track max 8 times this year (I don't have a track to train on nearby), so I simply don't have time to build up experience - I need a bit of guidance to avoid things going very wrong!
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Sub 19 Min 5k Thread
Dec 2024
