That fits in pretty well with plans that I already have (I have a duathlon booked for the 18th but who knows whether it’ll happen here in the UK). Either way I am totally up for a go at a hard 5k, if the event doesnt go ahead then it’ll give me something to aim at still and if it does, well I will get out there and do it anyway!
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Hey… I was actually thinking about you last month. The Taipei Marathon was Dec 20. In the lead up, there has been a 229 project as in 2:29:00 full marathon time. No not me 
229 project is about getting the top female to break 229, thus getting her Olympic ticket. She ran 2:34 (?) in Berlin last year setting a new PR and national record. Things didn’t go quite as planned in December, but she ran 2:32.
Anyway, had me wondering if you ever made a breakthrough and cracked 2:30.
Hi, I had hopes of breaking 2:35 last February, but had just about the worst marathon build possible! I was hoping to attempt it this year, and then 2020 (and 2021?!) happened.
I still like to think I’ve got a 2:35 in my legs. My endurance is still there, but to me honest, I’ve spend so much time doing hilly trail running in the last six months, I’m not sure if my road speed is! But didn’t somebody say that hill running is speedwork in disguise?
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I am. Not sure if I will get there.
Based on my recent running wo, running 17.30 is fucking hard…
If you ask me yesterday I would say no way I will pr. But will see … I’ll keep working and hope my body reacts well to the training
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I ran for the first time last night in 3 years, that sucked more then I remember, I suffered through 2 miles in 17min.
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Do you know what zone that put you in? After not running for so long I would focus on easy base miles as you get back at it. There shouldn’t be any suffering, yet.
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I do not know the zone. I dont have HR. How do you figure out a good pace?
If you are huffing and puffing…thats not the right pace.
If you can sing non stop, that easy pace… if you have to pause for a bit every few words, thats getting high on the easy pace…
Pick a song and sing while you run…
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Ok, ill give singing a shot. I end up going right into sweetspot zone I think. Same thing happens when I row, i end up in that pain zone because thats what feels normal.
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to be fair, and not knowing any of your info, you something like a 8.5 minute mile - not bad at all for not running for 3 years. But if that crushed you (physically, that is), you may want to save that energy and focus instead on base building, just like you would on your bike. depending on your running goals.
running is a great way to get injured. just be safe and smart. dont let the ego take over. There’s always going to be someone younger and faster. save that “nothing in the tank” energy for when you need it!
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One thing you can do is treat yesterday’s run as a time trial. Determine your RPE from the effort then punch that effort into the McMillan calculator. This will give you your training zones based on pace.
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It was my 2nd work out of the day, earlier I did power cleans and an hour HIIT work out of lifting and avg 148 pace at 500m on the rower. That’s what scares me around running, we have so much cycling fitness that it we can almost go at a faster rate then we really should.
@bloya89 I will try the mcmillan calculator and dail get some zones figured out.
The issue with this is that usually 8 mpm is easy and some times because of reasons 9 mpm is an easy pace. That’s why I think the calculators are a good tool, but there are other indicators …like hr
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1600m/1 mile with your mouth taped shut.
I haven’t done it, but it sounds bang on to me 
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I have done runs where i try not to breath through the mouth.
Its actually a good way to guarantee you are not running too hard!
I mean, i haven’t duck taped my mouth or anything, but maybe i should try that… 
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I wonder if that is how @Nate_Pearson will train for the Triathlon next year…afterall he does sleep with his mouth taped shut. 
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Yep I’d be up for 5k PB about April time. Fits my training plan. I went from about 20 mins at start of 2020 to 17:54 in Nov 2020 so aim for maybe 17:30ish
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I’m in - I have a 5k PB in my sights for the first quarter of 2021!
I tried nose breathing back when I was a triathlete but with my deviated septum and other nasal issues, I wasn’t able to breathe through my nose comfortably while sitting in a chair.
I think the breathing through the nose thing is really a function of how well you can breathe through your nose and how many allergies you have.
Although, I do think it is a good way to limit going too hard. But, if you can’t do it I wouldn’t worry about it.
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Definitely true. That’s why it’s important to remember that the calculators give you ranges as a guideline for your efforts not exact paces to hit. Just like power zones, they aren’t written in stone. You need to utilize the full range based on what your body tells you/how it responds to the work on a given day. 8 mpm is my steady/MGP+ pace and 9 mpm is my easy pace. 8 absolutely feels easy sometimes, but I know it isn’t. On the reverse end, if I go for an easy run and 9 feels hard then running is the last thing I should be doing and it’s time to rest.
You can say the same thing about HR though. HR is highly variable and fluctuates from day to day based on outside stress/training load/sleep/etc. If you are doing MAF then HR is your metric. Otherwise I prefer pace, or power if you are a Stryd user.
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