That must have been really tough with all those strides! I’m a lover of loops. When I’m building up I pick the pace up on a slight downhill bit on my loop (which is just over a mile). At the moment I’m doing park run as part of long run. Approx 3 miles warm up then blast park run. It’s hard to keep going but it’s good training for ultras. Another thing I do if not doing PR is 1 mile easy 1 mile hard throughout. Never do a 20 miles steady run unless running with others as it’s a bit boring!
Yes it's more myself than Dawn who needs the mental segmentation of the run into various sections. If parkrun started a bit later it would be a good faster finish to a long run.
John I believe just doing a long slow run makes you a long slow runner. Incorporating the 100 strides is an excellent variation and breaks up the monotony of plodding along slowly especially as we all don’t have the lovely Dawn to keep us company. It also as you say helps with running form. Maybe you jumped in the deep end by trying for 20 miles on legs that should/could have been built up with say 16 then 18 miles, or starting will a few less 100’s and increase them as you become fitter. However I am extremely impressed that you are adopting and trying varied pace long runs as I sincerely believe this is the way forward and maybe try different versions say 1/4 k’s with same recovery and even doing miles at slightly quicker than marathon pace with sensible recoveries and return to 100’s every few weeks or on other length midweek runs. Finally I am sincerely interested in your progress and think you are an excellent thinker about running.
Thank you for your kind words. Yes, every long run will now feature varied paces. I'm no longer in favour of ploddy long runs. Probably never was, but easy long run pace used to be 7.30, which somehow didn't feel ploddy even though over a minute slower than marathon pace at that point in time. I still felt the legs were turning over nicely.
Brilliant John, so many strides 😎 would you do it every week now ? I don't about 5 😁 I've tried the sis gels but never tried OTE 🤔 And the long runs, tends to be 2 or 3 loops of the quayside for me.
Yes I am a big fan of Andrew Snow, and have adopted strides into runs, I think it is probably a Longer term strategy to see big benefits, but as I am training for Berlin and then London in 2025 I think that will come, as it’s a bit to early yet, also reading Shane Benzie book the lost art of running a great book with a lot of focus on form.
No, not every run. About 3 sometimes 4 times a week for us bearing in mind we run every day. Recommend to introduce 4 x 20/30 secs at the end of an easy run to start with. You could do this a few times a week.
I'd love a pair of those Adidas Pro 3, but they never seem to creep low enough in price for my budget 😅 With former railways near me, the 5 Pits Trail is hilly. It leads to the Silverhill Trail, which despite the name is much flatter. It leads to the trails around Silverhill itself, but you can continue on to the Teversal and Skegby trails. I've enjoyed those the few times I've been.
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That must have been really tough with all those strides! I’m a lover of loops. When I’m building up I pick the pace up on a slight downhill bit on my loop (which is just over a mile). At the moment I’m doing park run as part of long run. Approx 3 miles warm up then blast park run. It’s hard to keep going but it’s good training for ultras. Another thing I do if not doing PR is 1 mile easy 1 mile hard throughout. Never do a 20 miles steady run unless running with others as it’s a bit boring!
Yes it's more myself than Dawn who needs the mental segmentation of the run into various sections. If parkrun started a bit later it would be a good faster finish to a long run.
Formartine and Buchan line. Fraserburgh to Aberdeen with the Junction at Maud to Peterhead. Great for running, cycling and walking
Thanks for this. We'll definitely look it up if in that area!
John I believe just doing a long slow run makes you a long slow runner. Incorporating the 100 strides is an excellent variation and breaks up the monotony of plodding along slowly especially as we all don’t have the lovely Dawn to keep us company.
It also as you say helps with running form. Maybe you jumped in the deep end by trying for 20 miles on legs that should/could have been built up with say 16 then 18 miles, or starting will a few less 100’s and increase them as you become fitter.
However I am extremely impressed that you are adopting and trying varied pace long runs as I sincerely believe this is the way forward and maybe try different versions say 1/4 k’s with same recovery and even doing miles at slightly quicker than marathon pace with sensible recoveries and return to 100’s every few weeks or on other length midweek runs.
Finally I am sincerely interested in your progress and think you are an excellent thinker about running.
Thank you for your kind words. Yes, every long run will now feature varied paces. I'm no longer in favour of ploddy long runs. Probably never was, but easy long run pace used to be 7.30, which somehow didn't feel ploddy even though over a minute slower than marathon pace at that point in time. I still felt the legs were turning over nicely.
Keswick to Threlkeld in Cumbria is an old railway line path and home to Keswick park run-great location
Yes, see that one on RUclips and one to consider in the future.
Brilliant John, so many strides 😎 would you do it every week now ?
I don't about 5 😁 I've tried the sis gels but never tried OTE 🤔
And the long runs, tends to be 2 or 3 loops of the quayside for me.
I'd do them above a straight forward easy pace run. It's good to sprinkle them in. You should try OTE. Maybe feature them on your channel. 🙂
Yes I am a big fan of Andrew Snow, and have adopted strides into runs, I think it is probably a
Longer term strategy to see big benefits, but as I am training for Berlin and then London in 2025 I think that will come, as it’s a bit to early yet, also reading Shane Benzie book the lost art of running a great book with a lot of focus on form.
Thanks Terry. Will look that one up
The Wirral Way, another ex railway track.
Not heard of that one. Will check it out as a future venue.
Spen Valley Greenway
8miles between Ravensthorpe and Low Moor
Think we ran on it for a small section when warming up for Spen 20. Could do with a parkrun on there... 🙂
hi john and dawn love your content as always, do you do strides every run or session? always learning off both of you
No, not every run. About 3 sometimes 4 times a week for us bearing in mind we run every day. Recommend to introduce 4 x 20/30 secs at the end of an easy run to start with. You could do this a few times a week.
I'd love a pair of those Adidas Pro 3, but they never seem to creep low enough in price for my budget 😅
With former railways near me, the 5 Pits Trail is hilly. It leads to the Silverhill Trail, which despite the name is much flatter. It leads to the trails around Silverhill itself, but you can continue on to the Teversal and Skegby trails. I've enjoyed those the few times I've been.
I picked up a pair on eBay from someone who said they could not get on with them and only run 60 miles in them. It’s a risk but I only paid £100.00
We scour aution sites like Ebay and Vinted. Pro 3s get better with age, so it doesn't matter if they have a few miles on them.