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Apr 2020
3:02pm, 27 Apr 2020
7,197 posts
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jda
If he considers the bulk of it LR pace then sure, no problem - I was regularly doing harder Sunday runs (more threshold pace) though not quite to 3h duration. I was reading the +10-15% as being significantly harder than that but maybe I'm poorly calibrated due to my long runs being moderately hilly. My MP is just under 4mins/km and long runs come in about 5, usually just over, including the fast bits. SO that's 25% for me.
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Apr 2020
3:15pm, 27 Apr 2020
10,891 posts
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larkim
P&D says MP+10-20% so was putting it in that bracket. He probably long runs a little slower than that normally , but not by much. Certainly fits within the P&D framework as a LR though, as a slave to that sort of thing I'd not baulk at that pace for a typical LR+MP miles session.
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Apr 2020
4:48pm, 27 Apr 2020
7,198 posts
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jda
I guess the proof of the pudding is in how burnt out he is by it. My only "mostly steady" marathon was also extremely hilly and I wasn't in a good state for running after that.
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Apr 2020
5:06pm, 27 Apr 2020
34,712 posts
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HappyG(rrr)
Think he's got a good bit of natural talent, your lad Larks.  G
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Apr 2020
8:15am, 28 Apr 2020
1,333 posts
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Daz Love
For a first marathon, running it in a non-race environment that is excellent. Is it a good session or not, I don't know, but it will certainly give him the confidence that a quicker marathon is now possible!
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Apr 2020
8:29am, 28 Apr 2020
10,899 posts
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larkim
well, he ran an easy 7m yesterday and came back with a grin on his face saying "it's easy this running stuff, isn't it?" I don't think recovery is an issue...
Oh to be young!!
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Apr 2020
8:51am, 28 Apr 2020
2,480 posts
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B Rubble
That's really great to see your son doing so well Larks. I think the important thing is that he's enjoying it. The best athletes seem to enjoy pushing themselves hard.
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Apr 2020
12:57pm, 29 Apr 2020
10,925 posts
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larkim
First run in a while which felt laboured last night. I'd taken the weekend off as the skin on the outside of my heel had cracked and was quite sore, so needed a rest, and did some electrical wiring overhead in the garage which seemed (I think) to have caused my chest muscles to be very tight (I don't do any strengthening work or exercise on my arms at all!), but last night's 5.5m run was 5bpm higher for the same pace than 2 weeks ago. Whether this is the tide turning on my legacy of fitness from the marathon prep, or a mild bug, or the beginning of the end for me due to Covid19, who knows! In all seriousness, the tight chest did make me wonder whether it was viral rather than muscular, but I threw away that thought (mostly) as the overhead work was quite straining.
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May 2020
11:36am, 1 May 2020
10,947 posts
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larkim
Definitely rapidly coming off a "peak" of aerobic fitness, and need to get back to running deliberately to heart rate. Last night run was exactly the same as the one above, but for 5s avg pace increase (unintentional) but with a further 3bpm increase average.
My goal has got to be to try to end lockdown with an aerobic base at least as good as I came into it with, I think, as far as possible anyway.
Up to this last couple of weeks a lot of my running was short, but included a 400m or so burst of speed. That seemed to be able to maintain things quite well, though equally it could just be timing etc.
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May 2020
2:30pm, 4 May 2020
10,961 posts
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larkim
Typical. One burst of energy and I'm hobbling. Both my 2nd claim club and my son's Uni club were running a virtual mile league table this weekend, so I thought it would be a good time to at least do one hard effort. 3 mile warm up with the son, down onto a pan flat out and back traffic free lane and eyeballs out for just under 6 minutes. 5:41, not quite as fast as I'd have liked but I suspect my all-time capability isn't likely to be much under 5:30 anyway.
Set off to jog home, a few groin twinges that lasted 5-8 seconds. Got home and it was really sore all evening, and even on our family walk yesterday I could feel it. Ah well, a rest is probably a good idea... There are worse times to pick up a niggle!
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