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Jun 2021
11:28am, 30 Jun 2021
39,045 posts
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HappyG(rrr)
P&D had tempos from 4-7 miles (within a longer run, but effectively just warm up and cool down) at 15km - half mara pace. I didn't have a 15km pace (!) so between 10K and half mara pace. Half mara was easy, 10K was impossible so in between was hard, so I assumed right!
Long runs I never did to pace, except MP runs (maybe 3 or 4 out of the whole 4 months, with all the others being super easy pace). The book said to do them not at super easy pace! But I did them in hills, with pals etc. and as Joe says, time on feet was more my thinking. The goal for LSRs is building up a. aerobic capacity, b. endurance/resilience (i.e. the back and hams and posture and knees etc. All the bits that get sore. Do them slow, start short like Joe says, build up etc.)
 G
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Jun 2021
11:34am, 30 Jun 2021
17,943 posts
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Chrisull
The pace is easy, the HR confirms that, but the hamstrings and lower back just tighten these days after 10 miles, and it makes running like I've got resistance bands wrapped around my legs. It doesn't hurt, but I cannot open up the stride, and it just becomes sore. Stopping and stretching gives brief respite.
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Jun 2021
11:35am, 30 Jun 2021
17,944 posts
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Chrisull
Dropping the distance is the only thing that works, but then how do I build up distance if I have to keep dropping it when my body starts seizing up, which is what it does if I push the distance again?
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Jun 2021
11:41am, 30 Jun 2021
14,929 posts
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larkim
I think by the time you've got enough experience under your belt to know what works for you in terms of both training development (i.e. what you get positively out of the session) vs impact on your body you can pick whatever works for you in terms of that balance of pace / distance. What's the right pace for Chris might be the wrong pace for Joe etc.
In the bell curve of what might work, there is a range of what will work well / well enough and it's got to fit the individual. e.g. Chris has often posted about the muscular issues he gets from running super slow. With unlimited time and resources, maybe those muscular issues could be addressed, but in the real world ploughing on with what works seems a sensible choice to me!
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Jun 2021
12:05pm, 30 Jun 2021
5,649 posts
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Joe Hawk
Chris have you tried doubles ?
Two runs in the same day, not conventional but you get the running on fatigued legs say 2x 10's while not the same as a 20 in one would be the same as 17/18 and might not give you the issues with your back and hamstrings.
Or two medium long runs on the weekend ie 15 Saturday and 15 Sunday.
But at the end of it all you are going to have to hit 26 in one go so you'll need to workout how to fix it or you are always going to be shuffling from 15M
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Jun 2021
12:13pm, 30 Jun 2021
5,650 posts
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Joe Hawk
Tempo - Is used variable depending what schedule / book you are following generally in the range 10K+ to 10M pace , but obviously use the pace / HR that the schedule advises.
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Jun 2021
12:17pm, 30 Jun 2021
10,438 posts
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jda
Tempo is a stupid word that has no clear meaning, but it is generally pretty much synonymous with threshold and so long as you abbreviate it to T, it doesn't really matter
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Jun 2021
2:42pm, 30 Jun 2021
20,207 posts
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Bazoaxe
Those words no runner wants to hear
Some stretching might help Chris.
Tempos (or whatever you call them) are a different kind of hard to LRs in my experience. Both though are hard runs. Even an LR at easy pace does fatigue you and those last miles are harder than the early ones. Given a choice though I could go out and do LRs more readily than tempos (if I wasnt carrying an injury)
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Jun 2021
2:44pm, 30 Jun 2021
17,950 posts
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Chrisull
I'm a good stretcher, and so far no good. Strength work is the only option really left, I'm trying to pursue that but it amends my running form in general in other ways (I see to be more of a midfoot lander now, which puts more pressure on my quads when going down hill, which means I run less relaxed and slow, tighter and that causes other knock ons).
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Jun 2021
3:35pm, 30 Jun 2021
20,208 posts
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Bazoaxe
Ive been averaging about an hour per day of stretch/strength work in the last 2 months trying to get over injury and its a nightmare.
I have such a repertoire to follow I could genuinely fill a whole day doing it. While I am becoming looser and I can see the evidence, I often feel a lot tighter especially after a run.
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