Runners
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@goosehd they are as important. Typically junk miles are the ones outside of your workouts/long runs. The miles just to get the time in feet.
For the Marathon training. Start slow and increase mileage maybe by 10%/week with a down week every three or four weeks (depending on how well your body handles the impact) to give the body time to recover and adapt.
Most of the training should be around zone 2 (conversational pace, which can be very slow and frustrating) , then one or two workouts, read speedier runs/threshold pace and interval pace and lastly the holy church of the longrun. -
@goosehd junk miles is probably an unhelpful term as I've seen the phrase used with different meanings - but for me, it's those in between runs that aren't really at a pre-set intensity, and maybe when you feel suboptimal. When you look at the training plan, it's easy to see the long runs and faster runs as the "important ones" that you must adhere to, and easy to make excuses for the runs in between. It's these ones that I mean when I say "junk miles".
My training plan gave me some of these on days following a long run. You feel like shit since your body is tired from yesterday, and it's easy to convince yourself not to bother - "I did 16 miles yesterday, I'm not doing another 5 today". I came to think of these as "junk miles" - they're crappy and miserable, but you just get em down and then forget about them.
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@Dmart @jerkules Thank you for the explanation gentlemen! I don't have enough miles in my belt to consider miles good or bad and value all of them pretty much the same.
I am constantly changing exercise regimes to keep myself under stress. Running, rowing, weightlifting and different combos of those exercises to keep the body in a state of flux and listening/feeling to how I respond. My training would change if my goal was specific (half marathon, 10km race, etc.) but I generally train for overall conditioning. I've been pretty lucky in that I'm injury free (most of the time) with this approach to exercise and will be 51 in less than a month.
I enjoy these discussions as I do learn quite a bit from them and they do help me tailor my approaches to different aspects of my conditioning. HIIT training, zone training, and adding mileage being some of them. As previously mentioned, I'm adding mileage to my runs with my goal of being able to run 10km consistently under 60 minutes. My 5km times are sub 30 and my splits are on track to meet that goal.
Thank you once again and appreciate all of your insights.
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@bryaneidins70 nice one, I did my first marathon this year at Brighton. Was an amazing experience and one I hope to repeat in the near future.
I can’t recommend any specific plan as the one I followed led to injury. If I were training again, however, I would be careful about increasing mileage (weekly increase limited to 20%), and I’d start earlier. Also, avoid skipping the midweek “junk miles” which is easier said than done when you’re juggling kids/work etc.
I also found rewarding myself at milestones in the training a good way to keep motivated. New shoes/clothes always helps
.Also when you say you’re no runner, have you ever done a half/10k or are you brand new? I found training for a half marathon pre-xmas meant that I was used to a solid weekly mileage, and the increase needed for the marathon didn’t come as too much of a shock.
I have done running in the past....couch to 5k, some 15k spartan events but not a consistent runner. With the junk miles..can these be substituted with bike rides? i was reading a bit yesterday about cross training and didn't know if the junk miles fall into the cross part.
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All workouts in a training plan are important but the long workout and interval sessions are most important so it’s possible to alter the easy runs to cross training but running is the best workout to prepare for running, unless that’s going to cause you injury. Strength training also helps a lot with that.
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@Nik mentioned strength which is really important and take care of recovery and nutrition.
Try to prioritise sleep to allow your body to recover properly.
Nutrition wise, my best advise is to fuel your runs properly. If you train for performance it’s not a good time to focus on weight loss or body composition. Do this, if needed, before. I have been there and broke down completely because i was eating too little trying to loose every single remaining gram of body fat.
I still am mentally challenged with this, but on a good way now, although I would need to gain some weight for better performance. -
All registered for South Downs Way 100 mile race 8 June 2024. After running 100k under 11 hours I’m going to train hard and see if I can get a reasonably good time. I guess that would be under 18 hours. Will still need a head torch for the night running.
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Drink lots, fuel more than when it isn’t hot, include more electrolytes in fuel esp. if you have salty sweat, and be patient because heat acclimation takes time. You can wrap ice in a bandana and wear it around your neck too, I haven’t tried it but pros do it.
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My times were just about the same as always but the perceived effort was maxed, and my heart rate showed it. I don’t normally carry water on anything under 10km but I now will in that kind of humidity. Clothes were absolutely soaked when I got home.
Appreciate the advice!
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I'll go slightly off topic as is my specialty; high humidity training certainly brings on dehydration and exhaustion concerns but on the positive side, high humidity stretching is the bees knees.
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Well done. No shame in taking breaks. A run is still a run when it includes walking and stopping.
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@Nik I love it!! I’ve been binge watching the Barkley marathons
Ha! I may have mentioned it, but my neighbor is a 1x Barkley and 3x fun run finisher. Also held the AT thru hike record for a decade and still holds a few FKT, incl. White Mountain 4000 footers. A beast to say the least. Apart from the athletic side of things, the mental toughness is mind blowing. He can just keep going when miserable, hallucinating etc.
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Wow that is extremely impressive.
Keep us up to date with your training so that we can follow along.