The Running Thread
Discussion
Fourmotion said:
Continuing to read this thread has given me the itch again. I've just entered next years Brighton marathon. I haven't run a marathon for years, as I've been enjoying triathlons recently.
Hopefully it will be a precursor to an ironman later that year.
Now, is ourshorty E38Ross available for coaching!?!?!
Regards,
big boned fatty
You wouldn't want me coaching you, you'd give up running in a couple of weeks Hopefully it will be a precursor to an ironman later that year.
Now, is our
Regards,
in believe in working hard for it! You get out what you put in I ran home from work tonight. 35 mins mostly uphill with a rucksack Good news is that I felt fine apart from being unfit. Will run again tomorrow and more physio on Thursday.
In elite news, my training partner/coach's wife Holly Rush had a bit of a nightmare at the Brighton Marathon on Sunday - she picked up a hamstring problem at about 11k, thought about dropping out, carried on, then her pacemaker had issues, added to which her personal drinks went missing. She finished in 2:41, 3rd woman overall and 1st Brit woman, so at least collected some prize money. Obviously very disappointed that so much went wrong after a relatively good build up with hopes of low 2:30s (pb 2:37).
Looking forward to watching London (on TV) on Sunday
Good news is that I felt fine apart from being unfit. Will run again tomorrow and more physio on Thursday.In elite news, my training partner/coach's wife Holly Rush had a bit of a nightmare at the Brighton Marathon on Sunday - she picked up a hamstring problem at about 11k, thought about dropping out, carried on, then her pacemaker had issues, added to which her personal drinks went missing. She finished in 2:41, 3rd woman overall and 1st Brit woman, so at least collected some prize money. Obviously very disappointed that so much went wrong after a relatively good build up with hopes of low 2:30s (pb 2:37).
Looking forward to watching London (on TV) on Sunday
bit miffed not one person wanted to do my session tonight (i wonder why? ) and they did 8x800m off 2mins recovery so i improvised, knowing I wanted more speed.
i did 4x800m off 2mins recovery (felt dreadful....2:42 average...on road)>3 mins recovery>4x400m off 60secs recovery (72secs)>4 mins recovery> 4x200m off 60secs recovery (32secs)
felt better as i got through the session but still not happy with the times really but been a hard few weeks really, and doing the 400's on my own was tough and no-one really pushing me too hard on the 800s either which made it harder still.
) and they did 8x800m off 2mins recovery so i improvised, knowing I wanted more speed.i did 4x800m off 2mins recovery (felt dreadful....2:42 average...on road)>3 mins recovery>4x400m off 60secs recovery (72secs)>4 mins recovery> 4x200m off 60secs recovery (32secs)
felt better as i got through the session but still not happy with the times really but been a hard few weeks really, and doing the 400's on my own was tough and no-one really pushing me too hard on the 800s either which made it harder still.
ewenm said:
Aren't you training with the new group now?
no....right, this is my situation:i am a member of a club at home, and a member of a club here at uni. i went home over easter and was looking for a new group as my old group is a bit slow so i trialled this new group which i really liked. it was decided i could join them for good when i graduate in july. i'm now back at uni after easter break has finished and training with the group at uni.
and breathe
Ah, I see.
Does your uni club have a coach? Mine didn't but we had some very experienced runners that devised the weekly training schedules.
One thing to consider is an element of short-term periodisation to your training. For example 3 hard weeks followed by 1 easy week with a race at the end of that week, before starting the cycle again.
Does your uni club have a coach? Mine didn't but we had some very experienced runners that devised the weekly training schedules.
One thing to consider is an element of short-term periodisation to your training. For example 3 hard weeks followed by 1 easy week with a race at the end of that week, before starting the cycle again.
ewenm said:
Ah, I see.
Does your uni club have a coach? Mine didn't but we had some very experienced runners that devised the weekly training schedules.
One thing to consider is an element of short-term periodisation to your training. For example 3 hard weeks followed by 1 easy week with a race at the end of that week, before starting the cycle again.
no coach but some very experienced runners (we have someone who is turning 50 years old in may who last week ran a sub 34mins for 10k....!!) however, there is no schedule which is a little annoying.Does your uni club have a coach? Mine didn't but we had some very experienced runners that devised the weekly training schedules.
One thing to consider is an element of short-term periodisation to your training. For example 3 hard weeks followed by 1 easy week with a race at the end of that week, before starting the cycle again.
it's often a case of turning up and making a session on the spot, often with little progression of either number or reps, reducing recovery, or reducing reps but at faster speed.
after seeing the schedule set by this coach i've taken it upon myself to follow it as best i can and if no-one at the group here wants to do those sessions i'll join in with what they're doing for a bit then develop it a little to include more fast work near the end. like tonight, instead of doing 8x800 i just did 4x800, and upping the pace for 4x400 and then going quicker still with 4x200 as i NEED to get some speed work in me...need to get used to running sub 5min miles really...and then quicker still. i doubt i'll be running any 800m's any more but would like sub 4:20 1500m so really need to work on the speed a LOT for that to happen.
Get the basic format right and you'll be fine. For example, my running was based on these relatively simple weekly aims:
Tues - short reps (4-6k of effort at faster than 5k race pace)
Thurs - long reps (8-12k of effort at faster than 10k race pace)
Sat - tempo/fartlek/race
Sun - long run
Steady runs in between etc. I'm trying to get back to this sort of thing.
Tues - short reps (4-6k of effort at faster than 5k race pace)
Thurs - long reps (8-12k of effort at faster than 10k race pace)
Sat - tempo/fartlek/race
Sun - long run
Steady runs in between etc. I'm trying to get back to this sort of thing.
Edited by ewenm on Tuesday 17th April 22:35
I plodded round teh park this evening, only been running for a month or so and only had to stop and recover a couple of times. Even a couple of weeks ago I'd be walking for four stints instead of the two tonight. More interested in getting some fitness back than pushing limits, but hopefully I'll be fit enough to do a 5k parkrun by the summer.
What's pleasing is that my legs are no longer killing me after a run and I'm good to run again after a single day of rest. Let's hope the progress continues.
What's pleasing is that my legs are no longer killing me after a run and I'm good to run again after a single day of rest. Let's hope the progress continues.
ewenm said:
Get the basic format right and you'll be fine. For example, my running was based on these relatively simple weekly aims:
Tues - short reps (4-6k of effort at faster than 5k race pace)
Thurs - long reps (8-12k of effort at faster than 10k race pace)
Sat - tempo/fartlek/race
Sun - long run
Steady runs in between etc. I'm trying to get back to this sort of thing.
yeah thats the plan pretty much, with steady 30mins on monday and steady 40-45mins on a wednesday.Tues - short reps (4-6k of effort at faster than 5k race pace)
Thurs - long reps (8-12k of effort at faster than 10k race pace)
Sat - tempo/fartlek/race
Sun - long run
Steady runs in between etc. I'm trying to get back to this sort of thing.
Edited by ewenm on Tuesday 17th April 22:35
can't cope with more than 6 sessions per week at the moment, especially with 3 of them being really tough sessions. the 2 easy runs are fine then the long 75+ minute run on a sunday isn't bad but takes a little more out of you than an easy 30-45min run of course.
spikeyhead said:
I plodded round teh park this evening, only been running for a month or so and only had to stop and recover a couple of times. Even a couple of weeks ago I'd be walking for four stints instead of the two tonight. More interested in getting some fitness back than pushing limits, but hopefully I'll be fit enough to do a 5k parkrun by the summer.
What's pleasing is that my legs are no longer killing me after a run and I'm good to run again after a single day of rest. Let's hope the progress continues.
of course it'll continue. bare in mind though if you keep doing the same thing you'll get to a point where you won't improve any more though. you need to push yourself to make your body adapt.What's pleasing is that my legs are no longer killing me after a run and I'm good to run again after a single day of rest. Let's hope the progress continues.
keep up the good work
spikeyhead said:
What's pleasing is that my legs are no longer killing me after a run and I'm good to run again after a single day of rest. Let's hope the progress continues.
My legs are just getting used to running again, luckily with the tips I picked up from the guys here, my legs are now feeling a lot better three days after a hard (for me) run whereas they were taking 4 or 5 days for the stiffness to fade.Keep it up!
E38Ross said:
of course it'll continue. bare in mind though if you keep doing the same thing you'll get to a point where you won't improve any more though. you need to push yourself to make your body adapt.
I'm having this problem at the moment, Not had a PB at Parkrun in 10 weeks despite progressing from 20:37 - 18:20 in 7 weeks. 
Time to start mixing it up a bit I think rather than just running my normal 4.5 or 7.6mile route as fast as I can 3/4 times a week. That is pretty much all I've done up until now and have acquired a reasonable "base line" of fitness from it but have definitely hit a brick wall now so to speak. I've started doing mile reps and intervals on my local industrial estate. As I can't join a running club because I work 6 night shifts a week. I do all my training after midnight so also can't use a track for anything like intervals.
What I've done this week is measured out a mile the best I can (using my car) and run the mile 5 times as hard as I can with a 60 second recovery between each rep. And for my interval training I just sprint from one factory sign for 2 minuets and try make it to this certain lamp post (no idea what distance away) and have a minute rest and then back to the sign, I repeat this 10 times. (20mins of good hard running) with the heart rate at a guess ~ 85%. (I don't have a fancy watch like most of you just a casio stop watch
)Have I improvised quite well here or am I missing something?
Comments and advice welcomed.
Intervals are a good solution and the usual rule-of-thumb is to have up to half the rest of your effort. So if your mile is taking 6 mins, have a 2-3min recovery before the next. 60s recovery is good for strength but will harm your speed in the reps (probably!).
The other key thing is to be consistent. It's better to do all the reps at 6min/mile rather than the first at 5:45 then 5:50 - 6:00 - 6:20 - 6:40.
Another alternative is hill reps - find a medium steepness hill and sprint up it, jog down, repeat. It should be steep enough that it's a tough effort but not so steep that you can't run up it with decent form.
The other key thing is to be consistent. It's better to do all the reps at 6min/mile rather than the first at 5:45 then 5:50 - 6:00 - 6:20 - 6:40.
Another alternative is hill reps - find a medium steepness hill and sprint up it, jog down, repeat. It should be steep enough that it's a tough effort but not so steep that you can't run up it with decent form.
Adding in a hill reps and speed reps session every week really improved my distance running. Quickly too.
We tend to mix things up a bit setes changing every week. Depends who turns up, who is training for what, etc.
For hills we tend to do one of:
- 8 reps 60 sec on / 90 sec jog back down
- 12 reps 30 sec on / 60 sec job back
The aim is to get to the same point every time.
I personally find the most benefit from the 60 second hills as it pushes my cardio fitness and legs in the same way I feel in a race.
For speed reps:
- 20 reps 30 sec on / 30 sec off trying to get to the same point.
- As above but on a course (your mates will only see you on the rest stood still!). Also done with double the time period
- 5 reps of an 800m course with 4 mins to do it and 1.5 mins recovery. Adjust time as per your / group ability.
We tend to mix things up a bit setes changing every week. Depends who turns up, who is training for what, etc.
For hills we tend to do one of:
- 8 reps 60 sec on / 90 sec jog back down
- 12 reps 30 sec on / 60 sec job back
The aim is to get to the same point every time.
I personally find the most benefit from the 60 second hills as it pushes my cardio fitness and legs in the same way I feel in a race.
For speed reps:
- 20 reps 30 sec on / 30 sec off trying to get to the same point.
- As above but on a course (your mates will only see you on the rest stood still!). Also done with double the time period
- 5 reps of an 800m course with 4 mins to do it and 1.5 mins recovery. Adjust time as per your / group ability.
What sort of pace are you m444tb?
Agree with that and what ewenm said.
Good to mix sessions up and not to do the same thing week in week out. I don't think I do enough hill reps really, not done very often but living in South Wales my long runs almost always include some nasty hills.
As said, tough session last night felt rubbish to start with on the 800s, was only slightly quicker than 5:30 pace! Woke up a bit though for the 4s and 2s though. Did an easy 5 miles today at 7:40. Not sure what tomorrow is but I'll make sure I'll get some 800m pace in there at the end even of its on my own, which I suspect it will be. Only other chap near at my level is racing saturday so taking it easy, other quick guy is WAY quicker than me, not any others quicker than me,bit annoying considering I'm not really that quick imo.
edit - i find for hill reps it's nice to find a hill which is long enough to be a workout getting up it, but flattens for a decent length at the top....and to keep on running hard for a short while after the hill ends....gets you used to running hard once you've done the hill
Agree with that and what ewenm said.
Good to mix sessions up and not to do the same thing week in week out. I don't think I do enough hill reps really, not done very often but living in South Wales my long runs almost always include some nasty hills.
As said, tough session last night felt rubbish to start with on the 800s, was only slightly quicker than 5:30 pace! Woke up a bit though for the 4s and 2s though. Did an easy 5 miles today at 7:40. Not sure what tomorrow is but I'll make sure I'll get some 800m pace in there at the end even of its on my own, which I suspect it will be. Only other chap near at my level is racing saturday so taking it easy, other quick guy is WAY quicker than me, not any others quicker than me,bit annoying considering I'm not really that quick imo.
edit - i find for hill reps it's nice to find a hill which is long enough to be a workout getting up it, but flattens for a decent length at the top....and to keep on running hard for a short while after the hill ends....gets you used to running hard once you've done the hill
m444ttb said:
Very slow sadly! 7min/mile on a 5 mile course is about all I've got. I think I'd be 45 sec/mile slower without the reps though.
that's not too bad...put in a bit of hard work and you can improve on that without too much problem. how many times a week are you training? should be doing at least 4 really IMO. depends how serious you take it really.i want to be quick....and don't want to be embarrassed at the new group when i finish uni....so whilst i don't enjoy every session the goals at the end of the tunnel are what keep me going.
I tend to run 4 or 5 times
Mon - Rest
Tues - Hill reps
Wed - Gentle 5-6 mile with a much slower friend
Thurs - Pace 5 mile (until May, then half marathon training)
Fri - Speed reps
Sat - Rest
Sun - Various distance and pace
I've been inconsistent with my training over the last couple of years since I took running up. That's why I decided to sign up for the half marathon. Keep me going and go further than I've ever run before. I'd love to get my local 5 mile down by another 30 sec/mile but for this year (it's a week Sunday) I'm just aiming for 35 mins. My previous best in 2010 was 36 mins.
Mon - Rest
Tues - Hill reps
Wed - Gentle 5-6 mile with a much slower friend
Thurs - Pace 5 mile (until May, then half marathon training)
Fri - Speed reps
Sat - Rest
Sun - Various distance and pace
I've been inconsistent with my training over the last couple of years since I took running up. That's why I decided to sign up for the half marathon. Keep me going and go further than I've ever run before. I'd love to get my local 5 mile down by another 30 sec/mile but for this year (it's a week Sunday) I'm just aiming for 35 mins. My previous best in 2010 was 36 mins.
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