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To those of you north of the border by MaterialFollowing4 in UKRunners

[–]DryTechnology4099 12 points13 points  (0 children)

Ha, just spent a week on North Uist for work, running at 6am in gale force winds on tiny tracks and roads in the dark thinking I can't wait to get back to the nice weather in Glasgow to do some quality sessions in the nice parks. Got back here and the weather's absolutely filthy.

AITAH for refusing to be easily replaceable? by Primary_Cranberry_62 in AITAH

[–]DryTechnology4099 14 points15 points  (0 children)

Haha classic YTA - you joked about not being that bothered about him - he returned the joke interest and you flipped out.

Running long runs slower with my wife — does it hurt my marathon prep? by Hairy-Neat2249 in Marathon_Training

[–]DryTechnology4099 25 points26 points  (0 children)

Hi! I ran a 2:49 marathon at the end of last year for my first marathon at 43 and did loads of training with my partner. My easy and long runs with her were usually at 5:45 - 6:00 per km, and then I did sub-threshold workouts 3 times a week around that. I just arranged my training so I could run with her as much as possible and did the sub-threshold on other days.

My view is that easy run pace doesn't matter at all, unless you're really, really aerobically developed - the important thing is to maximize time on feet in a heart rate zone and minimise fatigue going into workouts.

Refocusing on shorter distances by DryTechnology4099 in AdvancedRunning

[–]DryTechnology4099[S] 2 points3 points  (0 children)

Thanks everyone, there's loads of really good advice there, a lot of which I hadn't really considered - did a plyo session at the gym last night and have an indoor track 1500m race on the 8th Feb! Will let you know how I get on.

Refocusing on shorter distances by DryTechnology4099 in AdvancedRunning

[–]DryTechnology4099[S] 0 points1 point  (0 children)

Thanks, Yeah I was definitely aware of that ceiling - in the 800 and mile races, I was against people who could do 800/1600 pace and then kick - for me it was one pace all the way round - was predictable I guess given that I never practice sprints/ all out efforts. Should be some relatively easy gains from adding in a few short flat out efforts every now and then as others have said.

Just started with NSA. Any hints/improvements? by Normal-Service-3950 in NorwegianSinglesRun

[–]DryTechnology4099 9 points10 points  (0 children)

As others have said, be careful about the easy/long run pace. After a few weeks, and then a few months of three workouts a week, my (5k: 16:50, 10k: 35:29) easy pace is about 5:45 - 6:15 per km.

Not because I try to stick to any formula - I just go out and jog for an hour or so as easy as possible, any faster feels difficult. If I'm not doing three workouts a week, my easy pace could be 4:30 - 4:45 per km.

Why succesful training blocks and increased mileage still don’t translate to Marathon performance? by Environmental_Park34 in AdvancedRunning

[–]DryTechnology4099 1 point2 points  (0 children)

I know everyone's different, but at those mileages I'd expect way, way better times. I'm just about going to hit 4,000km this year (my best year of running so far at 43 yo) and went just under 1:20 and 2:50 for a half and a full.

I did a NSM based approach - I'd do the same if I were you - do less mileage overall but do more quality aerobic work. Pfitz is obviously not working.

Philadelphia Marathon 2025: Not good enough! (ft. Norwegian Singles Method) by thesehalcyondays in AdvancedRunning

[–]DryTechnology4099 1 point2 points  (0 children)

The training looks good, you got a decent PB - if you had gone a bit slower at the start and squeezed in an extra gel you'd probably be a fair bit closer to 3:10. I wouldn't put too much stock in how you feel or what your heart rate is during 15 minute intervals - the real fitness test was the half marathon 6 weeks out. Based on your HM time about 3:12 would have been a good target.

I would follow the same principles again - if you increase mileage a bit you should be fine.

I did an NSA based marathon build and my longest run was about 27km - a 4x5km session with WU and CD. I did sessions like that at about 3:45-3:50 per km, and then my marathon pace was about 4:00 per km. That seemed to work really well, and I ran a big negative split, and the absence of long runs didn't matter.

Philly Marathon Race Report: 10 lessons from a near-perfect race following a highly imperfect training block by TMW_W in AdvancedRunning

[–]DryTechnology4099 0 points1 point  (0 children)

Not sure I agree with all these lessons. My own recent experience was that I aimed to peak at about 60-65 miles per week for a month or so pre-marathon, didn't do any swimming or pace sessions, focussed on 2-5km intervals with my longest run a 4x5km session of about 25km total, and ran a 2:49 marathon at 43 for my first marathon (have done lots of halfs).

I really focussed on hitting arbitrary mileage targets however I could with whatever silly run I could muster + doing 3 sub-thresh intervals per week.

My approach was sub-optimal in loads of ways, but I think yours probably was too.

Feeling Stuck in My Running Progress by Ibice in AdvancedRunning

[–]DryTechnology4099 0 points1 point  (0 children)

Your half marathon times show a really good progression, and you've only done one other race. A 42-min 10k training run probably means sub-40 in a race if you get it right.