Back to those electric fences. This is an example of the insulated join round here. Ok, the black ones are using string, but the blue one is live, I think. Not tested. But meant to be unclipped, stepped through & reclipped. Don't touch the wire while all that is going on. Some get wobbly or slopy stiles to do at the same time as holding the clip, just to make it hard.
Back to RFJ - do you, or anyone else, have a simple formula to calculate my LSR pace based on my marathon time? (My aimed for time is only 2 min under my last actual time.) Obs, there are no other recent race times to go on but I could do it based on a fake-park-run 5k time if needed.
I know I am taking them too fast, mainly because I am impatient and just want to get home and put my feet up.
Do slow runs slower and fast runs faster, is the general advice ITG! Most people run their long runs and even general runs too fast. Slow down to speed up. Worked for me! G
Just had a look at the Fetch calculators (which go up to 2km intervals) based on a 'wishful thinking' marathon time and a 'not in this shape' 5k time and got back 400 m intervals that are quite a bit slower than what I've been doing and a 2km interval that is the pace I've been running my 5km tempos at. Should I slow down in training or aim for a faster race time? I suspect that I also run my lsr too fast (in which case both 'long' and 'slow' would be a breach of trades description)
As your marathon target is around 9 min/mile ITG (hope I've looked this up correctly), you need to be running your long runs at 60-120s per mile slower. Some people report that it is hard to run slower. Walk run is perfect acceptable (in my opinion) in order to ensure you are doing your long runs slowly enough. You are looking to train your aerobic system so keeping HR low enough is essential, so slower running or even walk breaks enable this. You are also reducing injury risk whilst still increasing your physiological resilience. In our running club, one of the coaches has trained several runners to hit PBs with walk breaks in long running and even in running their actual marathon race. G
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The Masked Fetchie
Aug 2023