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Jul 2021
10:37am, 4 Jul 2021
701 posts
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njosmith
I am 6 weeks out from my target race and next Sunday the plan says 29km with 22km at MP pace. That day there is also a 15km club race. So any thoughts on the pros and cons of doing the 15km at MP pace and adding an extra 7km MP and 7 at a slow pace or going for an all out for the 15km and 14 at a slower pace?
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Jul 2021
12:45pm, 4 Jul 2021
3,990 posts
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Curly45
If you can do all out for 15km followed by 14km easy I'll be impressed. There is no way I can run for the same again after an all out 10 miler.
It will be a pacing challenge to keep down at MP, in terms of fitness gains either is probably fine, likely the original plan is for judging the comfort of MP so depends if you feel you need that or more lactate threshold overall?
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Jul 2021
12:47pm, 4 Jul 2021
3,991 posts
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Curly45
Absolutely ruined after my 14 miler this week but first week at 45ish mile and 2 weights sessions. Reckoning on about 12:15 to 12:30 at my 3000m time trial on Thursday. Slower if my legs don't forgive me soon 😂
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Jul 2021
2:19pm, 4 Jul 2021
20,237 posts
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Bazoaxe
Double figures for me this morning.
It’s hard work in the heat and carrying an extra stone of weight doesn’t help.
Still not right but slowly improving which is encouraging.
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Jul 2021
2:54pm, 4 Jul 2021
14,995 posts
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larkim
I've done 10k at flat out pace with a 12k run home in the past. Tough but doable. But if I had that schedule njo I'd do the race at MP and tack on the rest.
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Jul 2021
3:18pm, 4 Jul 2021
5,195 posts
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Windsor Wool
Tbh, if the race you are going to do is shorter than the required distance at MP then I’m not sure that it’s the best thing for you to try and combine it in to your session. You’ll inevitably need to stop at the end of the race and even if that’s for a couple of minutes then in my eyes it’s not the session you were supposed to do.
6 weeks out I’d say that 15km @ MP shouldn’t be a particularly stressful session. I’d try and fit that run in elsewhere in the week and then have some fun at your club race, acknowledging that you mightn’t be at your absolute best.
If you’re going to use races on sessions then my experience is that it’s much better to get the rest of the miles in pre-race. Good luck with whatever you decide on!!
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Jul 2021
5:36pm, 4 Jul 2021
14,996 posts
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larkim
I watched a 2:20 marathoner race a 10m race, finish first and run through the finish line and carry on to complete a 20m paced run. You don't need to stop at the end if you don't want to 
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Jul 2021
9:34pm, 4 Jul 2021
5,196 posts
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Windsor Wool
I'm weak, it's been said before!
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Jul 2021
10:06pm, 4 Jul 2021
34,717 posts
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SPR
Going back to the hamstring discussion, I'd expect strength to work better than any stretching and probably improve flexibility more if doing full ROM stuff.
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Jul 2021
9:12am, 12 Jul 2021
15,058 posts
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larkim
So the weekend didn't go well.
Joined a couple of club mates for a 13m run in the 7:30s-40s to sort of fit with the P&D "13 with 8 @ MP" and wasn't really expecting any issues. Getting going has been a small challenge recently, with the right side upper hamstring / glute / lower back feeling tight but then easing after a couple of minutes.
First 7 or 8 miles were OK, but then the glute started to feel sore on every stride. Backed off the pace and got to 11 miles but had to walk the last 2 miles back.
Will take a week off and reassess. Grump.
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