The Running Thread Vol 2
Discussion
Mothersruin said:
Core strength exercises - what's the view from the experienced guys?
Planks, side planks, crunches and the usual, or anything specific, or don't bother?
Not experienced (just 20-25miles a week, running 18months), but do it, every little helps. I do lots of pull ups, dips, ab work, press ups. Planks, side planks, crunches and the usual, or anything specific, or don't bother?
Mothersruin said:
Core strength exercises - what's the view from the experienced guys?
Planks, side planks, crunches and the usual, or anything specific, or don't bother?
A few examples from someone from my running club. Her blog is worth keeping an eye on although it can be a bit 'girly' at times:Planks, side planks, crunches and the usual, or anything specific, or don't bother?
http://www.annatheapple.com/stealing-ideas-from-th...
Edited by KTF on Tuesday 13th December 15:43
Equally, not experienced, or fast, but I've paid more attention to both strength and core training in the second half of this year and have found I'm less prone to injury and find it's my legs that struggle at the end of longer runs, not random aches in my back, shoulders, neck etc. Anecdotally I'd say do them.
In practice, I vary my weekly core workout to what's free in the gym and what I fancy as it keeps it interesting. I like:
Hanging leg raises (bent knees)
Hanging leg raises (bent knees, right knee toward left shoulder and vice versa)
Hanging leg raises (straight leg, legs to horizontal)
Planks
Side planks
Plank to side to plank to side to plank (e.g. 30 sec in each for 2 1/2 mins total)
Plank and lift alternate legs
Medicine ball twists (seated on ground, knees bent)
Medicine ball flings (standing, legs apart, holding ball in right hand, move ball from ground, outside left foot to above head on your right hand side - swing it up and across your body, do both sides)
And in the privacy of my own home, sine I gym with work colleagues
Glute bridges, in all their various forms...
In practice, I vary my weekly core workout to what's free in the gym and what I fancy as it keeps it interesting. I like:
Hanging leg raises (bent knees)
Hanging leg raises (bent knees, right knee toward left shoulder and vice versa)
Hanging leg raises (straight leg, legs to horizontal)
Planks
Side planks
Plank to side to plank to side to plank (e.g. 30 sec in each for 2 1/2 mins total)
Plank and lift alternate legs
Medicine ball twists (seated on ground, knees bent)
Medicine ball flings (standing, legs apart, holding ball in right hand, move ball from ground, outside left foot to above head on your right hand side - swing it up and across your body, do both sides)
And in the privacy of my own home, sine I gym with work colleagues
Glute bridges, in all their various forms...
Smitters said:
I was listening to an old marathontalk episode last night and realised that Jantastic had dried up, so I wondered if our Strava Running Club could do something similar? I reckoned on something like:
By Dec 31st you commit to x number of runs and y number of km for the month of January, then set out to hit both targets. No sense in sandbagging, since there is only internet pride and self-satisfaction to be won. Or if you insist on splashing about in a pool and pedalling about too, how about an hours-of-training goal?
So I would say:
15 runs
180km
Both will be a stretch for me, particularly the 15 runs.
I really miss Jantastic!By Dec 31st you commit to x number of runs and y number of km for the month of January, then set out to hit both targets. No sense in sandbagging, since there is only internet pride and self-satisfaction to be won. Or if you insist on splashing about in a pool and pedalling about too, how about an hours-of-training goal?
So I would say:
15 runs
180km
Both will be a stretch for me, particularly the 15 runs.
Remind me, Jantastic was committing to a number of runs, and Marchvelous was trying to predict and run/race a particular time, but what was Febulous?
Smitters said:
I was listening to an old marathontalk episode last night and realised that Jantastic had dried up, so I wondered if our Strava Running Club could do something similar? I reckoned on something like:
By Dec 31st you commit to x number of runs and y number of km for the month of January, then set out to hit both targets. No sense in sandbagging, since there is only internet pride and self-satisfaction to be won. Or if you insist on splashing about in a pool and pedalling about too, how about an hours-of-training goal?
I could certainly do with a goal, my running has been awful of late. No idea what though... as potential new job could royally get in the way. I'll tentatively say 500km - 10 miles a day might help shift the post-Christmas lard.By Dec 31st you commit to x number of runs and y number of km for the month of January, then set out to hit both targets. No sense in sandbagging, since there is only internet pride and self-satisfaction to be won. Or if you insist on splashing about in a pool and pedalling about too, how about an hours-of-training goal?
Ever have a race and think-how the hell did that happen?
I've really been struggling this week-after a distaster of a race last Sunday my asthma has been very bad, feeling very restricted on my breathing even a steady paces. And I've just been feeling so tired this week, not eating well etc-you get the picture.
So how did I manage to beat my position from a month or so ago in a cross country race by 20 places?! The way I was feeling-I was barely going to be finishing within 30 places of where I was previously!
I've really been struggling this week-after a distaster of a race last Sunday my asthma has been very bad, feeling very restricted on my breathing even a steady paces. And I've just been feeling so tired this week, not eating well etc-you get the picture.
So how did I manage to beat my position from a month or so ago in a cross country race by 20 places?! The way I was feeling-I was barely going to be finishing within 30 places of where I was previously!
Managed to get a late entry for London this week so that's a new target for next year. I had planned to do Brighton but I won't do both.
Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
InertialTooth45 said:
Managed to get a late entry for London this week so that's a new target for next year. I had planned to do Brighton but I won't do both.
Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
I'm a firm believer of P&D after following the 18 week plan to a 3:03 at Yorkshire (from 3:34 previous). Just be cautious to know when to back it off - P&D is not easy, especially if you follow it explicitly. I had to soften the plan slightly and I adjusted all the half marathon pace runs to marathon pace.Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
My favourite race of the year yesterday, a very hastily rearranged Winter Solstice 10k (the original venue let them down on Thursday) at Barbury Castle near Swindon. All done for charity and seemingly by one guy, but it was better organised than some bigger more expensive events run by companies I've done (they had chip timing, professional photography, fantastic pre and post race food and drink etc).
Super muddy trail with a few evil hills across stunning Wiltshire countryside (well, it would have been, but it was a bit foggy!)
Beautiful wooden medal too...
Super muddy trail with a few evil hills across stunning Wiltshire countryside (well, it would have been, but it was a bit foggy!)
Beautiful wooden medal too...
Cybertronian said:
I really miss Jantastic!
Remind me, Jantastic was committing to a number of runs, and Marchvelous was trying to predict and run/race a particular time, but what was Febulous?
I can't remember to be honest - I have never done any of them, but thought it might be fun to try. I put a thread on Strava to stop it getting lost in here.Remind me, Jantastic was committing to a number of runs, and Marchvelous was trying to predict and run/race a particular time, but what was Febulous?
AbzST64 said:
AlfaPapa said:
andy_s said:
Seatch 'the adventure show' on iplayer, a great look at the Glencoe Skyline.
Awesome race 
indeed! May give the Ultra a shot - a beautiful course joining up Ness & Nevis. Kinlochleven is now like a mini-Chamonix!Cybertronian said:
InertialTooth45 said:
Managed to get a late entry for London this week so that's a new target for next year. I had planned to do Brighton but I won't do both.
Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
I'm a firm believer of P&D after following the 18 week plan to a 3:03 at Yorkshire (from 3:34 previous). Just be cautious to know when to back it off - P&D is not easy, especially if you follow it explicitly. I had to soften the plan slightly and I adjusted all the half marathon pace runs to marathon pace.Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
egor110 said:
Cybertronian said:
InertialTooth45 said:
Managed to get a late entry for London this week so that's a new target for next year. I had planned to do Brighton but I won't do both.
Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
I'm a firm believer of P&D after following the 18 week plan to a 3:03 at Yorkshire (from 3:34 previous). Just be cautious to know when to back it off - P&D is not easy, especially if you follow it explicitly. I had to soften the plan slightly and I adjusted all the half marathon pace runs to marathon pace.Going to follow the P&D plan as I used the P&L one for 5k and got on really well with it breaking 20mins for 5k. I've done 1:33 half this autumn so I think a 3:30 marathon should be doable but will see how training progresses before setting a firm target.
10 miles this morning at 3:30 marathon pace felt far more comfortable than I was expecting after being quite ill this week.
I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.
P&D 18 Weeks eh....mmm.
egor110 said:
What's the p&d plan ?
P&D - otherwise known as Advanced MarathoningAndStilliRise said:
3:03 you say?
I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.
P&D 18 Weeks eh....mmm.
I found it to be a very potent marathon schedule to follow. Along the way, I also picked up 5k and 10k PBs, and would have also bagged a half marathon PB if I hadn't have become ill.I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.
P&D 18 Weeks eh....mmm.
P&D's differentiating factor is its focus on the mid-week medium-long run on top of the typical Sunday long run. Distance varied from 10 to 14 miles from memory, which at the height of Summer was a real slog at times as I run-commuted home from the office.
I'll be using P&D again in the build-up to my autumn 2017 marathon, hoping to get under 3 hours.
Edited by Cybertronian on Wednesday 21st December 20:24
Cybertronian said:
egor110 said:
What's the p&d plan ?
P&D - otherwise known as Advanced MarathoningAndStilliRise said:
3:03 you say?
I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.
P&D 18 Weeks eh....mmm.
I found it to be a very potent marathon schedule to follow. Along the way, I also picked up 5k and 10k PBs, and would have also bagged a half marathon PB if I hadn't have become ill.I have just done my 4th 3:30 of the year so unless i do something i may end up the one-speed specialist.
P&D 18 Weeks eh....mmm.
P&D's differentiating factor is its focus on the mid-week medium-long run on top of the typical Sunday long run. Distance varied from 10 to 14 miles from memory, which at the height of Summer was a real slog at times as I run-commuted home from the office.
I'll be using P&D again in the build-up to my autumn 2017 marathon, hoping to get under 3 hours.
Edited by Cybertronian on Wednesday 21st December 20:24
You are right about the mid week long runs. I targeted HM this year and did a 10 mile midweek long run most weeks throughout the year. I'm fairly certain that's what really made the difference.
andy_s said:
AbzST64 said:
AlfaPapa said:
andy_s said:
Seatch 'the adventure show' on iplayer, a great look at the Glencoe Skyline.
Awesome race indeed! May give the Ultra a shot - a beautiful course joining up Ness & Nevis. Kinlochleven is now like a mini-Chamonix!Haha a good way to describe it!
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