The Running Thread Vol 2

[KTF]

MattS5 said:

Ironically I hit 19m 24s for 5k, 89m 24s for half, 3h 28 for my 2nd marathon (first one 3h 31m but had bad cramp at 20 miles)
but annoyingly I just struggle with 10k, and my best is 40m 52s..
I just don't seem to enjoy the distance at all.

Good luck with your sub 3h 30m though, sounds like you should be in good form for it.

I find a 5k and 10k much harder than a half marathon as they are more about going for it as fast as you can then holding the pace for as long as possible. At the 10k on Sunday I went through 5k at 19:3x so could see I was in with a chance of a sub-40 at that point if I could hold on to it.

Over a half, I think there is more an element of endurance as you can wind back the pace (a bit) then its more about having the energy to maintain it.

A 3:30 marathon sounds easy as its an 8min/mile avg but then there is the endurance aspect as holding that pace for that length of time becomes the challenge. I always get to mile 20(ish) ok then it really becomes hard work - although that isnt uncommon from speaking to others.

Am not sure what is considered a 'benchmark' for a 10 mile race, 65 minutes maybe?

[red_slr]

Hi all, total newbie to running but decided its time to get a bit fitter and have a go.

I am training on a treadmill. I have zero experience so making it up as I go.

I have half an hour spare each night so I have come up with this so far:
3km - which I am doing walking for first km at 6km/h then running at 10km/h for second km and then back down to 6km/h for last km. Total time is around half an hour with a bit of a cool down.

At the weekends I can probably spare an hour so have a bit more time.

My goal would be to get to 5km in 30 min (i.e running for the full 30 min) in the next 8 weeks. (excl warm up/down)

After that look at being able to do 10km in under an hour probably again over 8 weeks, maybe a bit longer. I would need to find extra time though.

I was thinking of basically adding 0.5km to the running part each week, is that ok or is there a better way?

[red_slr]

Also is 10km/h an ok pace to run at? It feels about my natural pace, I can go faster but I feel like I am almost in a sprint rather than a fast jog / slow run.

[johnwilliams77]

Follow couch to 5k program

[egor110]

Do you want to run to loose weight or do you want to enter races ?

If the latter start running outside , follow the couch to 5k routine and that will open up park runs to you then just do a 10 k plan and gradually add the next 3 miles.

[johnwilliams77]

egor110 said:

Do you want to run to loose weight or do you want to enter races ?

If the latter start running outside , follow the couch to 5k routine and that will open up park runs to you then just do a 10 k plan and gradually add the next 3 miles.

Yep
C25k addresses his first goal

[egor110]

johnwilliams77 said:

egor110 said:

Do you want to run to loose weight or do you want to enter races ?

If the latter start running outside , follow the couch to 5k routine and that will open up park runs to you then just do a 10 k plan and gradually add the next 3 miles.

Yep
C25k addresses his first goal

Also find a good beginner friendly running club, beginner friendly being the important bit.

The one i go to the slower groups have a much better laugh than the faster groups , we're all a bit to serious.

[Psimpson7]

I've started doing a bit more running (mainly trail running) over the last few months and cut down my cycling. I'm not yet running huge distances. Longest trail run has been 18k with about 1000m of climbing (on a 30degree day)

To force me to run I have entered the Shotover Mountain Marathon in Queenstown with my wife (who runs a lot) next month so that will be a shock to the system!

https://www.facebook.com/shotovermarathon/

I have a 26k trail run with @1500m climbing planned on Saturday morning.

I haven't run a marathon for about 16 years when I struggled around London with no training at all!

My fitness is pretty good mainly down to my cycling. I did over 13000km last year with 180000m of climbing so hopefully I will survive it! I am under no illusions its going to hurt!

The day after the first couple of runs were agony I think due to the muscles being so used to cycling, but thankfully that is not an issue now.

[red_slr]

johnwilliams77 said:

Follow couch to 5k program

Will google that now thanks

[red_slr]

egor110 said:

Do you want to run to loose weight or do you want to enter races ?

If the latter start running outside , follow the couch to 5k routine and that will open up park runs to you then just do a 10 k plan and gradually add the next 3 miles.

Not races, would not have time. Also I live in the ghetto so running outside may shorten my life span not lengthen it.

[AbzST64]

Not sure who's interested but Kenenisa Bekele is going for the Marathon WR tonight during the Dubai Marathon. Has to beat 2:02:57. He just missed out in Berlin in September when he ran 2:03:03 so should be very interesting.

Some Marathon stats: http://www.flotrack.org/article/50787-a-complete-s...

[john2443]

AbzST64 said:

Not sure who's interested but Kenenisa Bekele is going for the Marathon WR tonight during the Dubai Marathon. Has to beat 2:02:57. He just missed out in Berlin in September when he ran 2:03:03 so should be very interesting.

Some Marathon stats: http://www.flotrack.org/article/50787-a-complete-s...

Looks like it's live streamed, assuming it works outside Dubai. Unfortunately start is at 0220 tomorrow (Friday 20th) which isn't the most convenient time if your in the UK!

http://www.dubaimarathon.org/standard-chartered-du...

[ukaskew]

red_slr said:

Hi all, total newbie to running but decided its time to get a bit fitter and have a go.

I wouldn't get too hung up on your pace just yet, run at whatever pace feels natural and the speed will come in time. I've not done any speed work in the 10 months I've been running from scratch (which admittedly goes against every training plan in existence), no tempo runs, no intervals, yet I'm now 9 minutes quicker at 5k (34 down to 25 minutes) without thinking about it, and have completed some horrible hilly trail races (lots of 10ks, an 8 miler and a 13 miler) in better shape at the end than I was when I did my first 5k.

I'm also exactly the same weight as when I started (12st 10, I'm 5ft 11in) but much, much fitter and with a resting heart rate that's down to 60 from 70ish.

[Jordan210]

Question for you guys.

Im sticking to my running plan. But should I start adding HIT work outs on my days off from running?

I am a larger build guy so need to try and lose weight.

Would this just increase the risk of injury.

[egor110]

Jordan210 said:

Question for you guys.

Im sticking to my running plan. But should I start adding HIT work outs on my days off from running?

I am a larger build guy so need to try and lose weight.

Would this just increase the risk of injury.

I'd swop the hit for weight training , also the cross trainer done backwards really works the muscles running neglects.

[smn159]

red_slr said:

johnwilliams77 said:

Follow couch to 5k program

Will google that now thanks

Once you think that you can get around the fun 5k in under 45 minutes (and you should be able to do that on a fast walk TBH) get along to your local park run and do your couch to 5k there. Running with others will give you much greater incentive and motivation.

Good luck - once you get going it becomes addictive

[RizzoTheRat]

red_slr said:

johnwilliams77 said:

Follow couch to 5k program

Will google that now thanks

There's a few phone apps for it which beep at the relevant times, but I found the podcasts by Robert Ullery quite good, They're music tracks with him cutting in to say when to start running and drop to a walk.
http://www.c25k.com/podcasts.htm

I'll also second the Parkrun suggestion, I waited until I could run the whole thing before giving it a go, but would have been fine when I was a couple of weeks in to C25K, there's always people taking over 45 mins at my local one.

[AndStilliRise]

13m today, 8mm. Think I have heal strike which is causing me all kinds of pains. Really don't enjoy marathons, not sure why I keep doing them! The training is just a body killer. I have a planned week off in 5 weeks time but thinking about doing that now to help resolve this, what do you think everyone?

[egor110]

AndStilliRise said:

13m today, 8mm. Think I have heal strike which is causing me all kinds of pains. Really don't enjoy marathons, not sure why I keep doing them! The training is just a body killer. I have a planned week off in 5 weeks time but thinking about doing that now to help resolve this, what do you think everyone?

Doesn't your training plan have easy weeks built in ?

My motto is run as fast as you can as easy as you can , so i'm never going to be mega quick but i know i can keep banging in the miles.

[john2443]

AbzST64 said:

Not sure who's interested but Kenenisa Bekele is going for the Marathon WR tonight during the Dubai Marathon. Has to beat 2:02:57. He just missed out in Berlin in September when he ran 2:03:03 so should be very interesting.

Some Marathon stats: http://www.flotrack.org/article/50787-a-complete-s...

Bekele dropped out after being tripped near the start and Tamirat Tola (who!?) won in 2:04:11. Worknesh Degefa first woman in 2:22:36.

Ethiopia 1,2,3 and 1,2,3.

"Both winners established world leading times and collected 200,000 Dollars each." That's a shed load of money by Ethiopian standards!