The Running Thread
Discussion
pretty good session tonight, not amazing but certainly not bad. was on a tarmac path in normal training shoes (not even flats)
4x800m off 90 secs rest - average 2:40 per rep or 5:20/mile then a 3 minute rest
4x400m off 1 min rest - average 1:13 or 4:52/mile then a 4 minute rest
4x200m off 45 secs rest - average 31secs or 4:08/mile
did 2.5 mile warm up then 1 mile warm down so a good 7 miles tonight.
come on....what did everyone else do
4x800m off 90 secs rest - average 2:40 per rep or 5:20/mile then a 3 minute rest
4x400m off 1 min rest - average 1:13 or 4:52/mile then a 4 minute rest
4x200m off 45 secs rest - average 31secs or 4:08/mile
did 2.5 mile warm up then 1 mile warm down so a good 7 miles tonight.
come on....what did everyone else do
s
t me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own 
if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today it never got that bad just annoying....
did a 5.5 mile steady earlier this morning.
t me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today
it never got that bad just annoying....did a 5.5 mile steady earlier this morning.
E38Ross said:
how on earth do you guys run with a phone?
Before I got a Garmin watch I used to run with my iPhone. I just held it in my hand, perhaps half way change hands. 
When I'm abroad I do some runs where I do half way on the road and then the beach on the way home, I usually carry my trainers and run barefoot on the beach for half the run.
HowMuchLonger said:
Managed my longest run yet: 6miles
Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
That's a 48 min 10k and you say you've "just started"? That's not to shabby at all! You sure you mean 8 min miles exactly and you haven't just rounded it down from 8:40 or something? As that's a big difference! Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
nick s said:
HowMuchLonger said:
Managed my longest run yet: 6miles
Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
That's a 48 min 10k and you say you've "just started"? That's not to shabby at all! You sure you mean 8 min miles exactly and you haven't just rounded it down from 8:40 or something? As that's a big difference! Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
The biggest help is having proper (supportive) shoes as I am yet to have shin splints or blisters.
nick s said:
HowMuchLonger said:
Managed my longest run yet: 6miles
Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
That's a 48 min 10k and you say you've "just started"? That's not to shabby at all! You sure you mean 8 min miles exactly and you haven't just rounded it down from 8:40 or something? As that's a big difference! Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
As for the gels question elsewhere I prefer High5 ones - they are more liquid than others and I find them easier to carry and get on with. You can also pick them up as singles for about 79p in Blacks (as well as running shops) if you just want to try them out.
E38Ross said:
st me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own
Going off what you posted above about your session, I reckon you should be looking at 72-75s/lap for a 1500m so a target of 4:30 (72s).t me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own HowMuchLonger said:
nick s said:
HowMuchLonger said:
Managed my longest run yet: 6miles
Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
That's a 48 min 10k and you say you've "just started"? That's not to shabby at all! You sure you mean 8 min miles exactly and you haven't just rounded it down from 8:40 or something? As that's a big difference! Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.
The biggest help is having proper (supportive) shoes as I am yet to have shin splints or blisters.
well done, keep it up (less so the smoking, though
)E38Ross said:
st me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own
if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today it never got that bad just annoying....
did a 5.5 mile steady earlier this morning.
I'd possibly reckon faster than 4:30, you'd be surprised how fast you go in a race situation. Maybe 70's as a race pace (4:22). My current PB is 4:19 but its from when I was 16 (5 years ago!) so that is up for serious revision this year. I think sub 4:10 is the minimum aim for this year.t me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today
it never got that bad just annoying....did a 5.5 mile steady earlier this morning.
cookie118 said:
I'd possibly reckon faster than 4:30, you'd be surprised how fast you go in a race situation. Maybe 70's as a race pace (4:22). My current PB is 4:19 but its from when I was 16 (5 years ago!) so that is up for serious revision this year. I think sub 4:10 is the minimum aim for this year.
If you can do a sub-60 400m at the end of one of Dave's "W" sessions then you should be targetting sub-4 performance in a decent race.cookie118 said:
E38Ross said:
st me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own
if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today it never got that bad just annoying....
did a 5.5 mile steady earlier this morning.
I'd possibly reckon faster than 4:30, you'd be surprised how fast you go in a race situation. Maybe 70's as a race pace (4:22). My current PB is 4:19 but its from when I was 16 (5 years ago!) so that is up for serious revision this year. I think sub 4:10 is the minimum aim for this year.t me cookie that's flying. i have NO idea what i should be running for a 1500m....what do you reckon? i'm good for a 17:30k 5k. it's very hard to judge it when the only track sessions i'm doing are on my own if it's not too windy saturday i might do 400m or 500m reps of a short rest and aim for around 70secs and see how it goes, maybe 5x400 or 4x500m off 45 or 60secs or something. then have a massive rest and smash out some 200's.
only thing annoying me this morning (and last night) is pain over my left 2nd metatarsal head. i've had it before but it went away and didn't come back for a good 9+ months until today
it never got that bad just annoying....did a 5.5 mile steady earlier this morning.
i'll pop up the track saturday and see what's what - any thoughts on a good session? don't say the W
Good session today, 8x400m off 2 mins, I was aiming for an average of 66s and my set was:
67,67,66,66,66,67,64,65
The 2nd to last one was a bit fast, I took it out rather than sitting in which took me 'over the top' and I still had some lactic in my legs for the last one, which I then compounded by making a big move at 250m to go into a headwind so I was suffering for the last 100m of the last rep.
Next stop is a midlands league this weekend where I'll hopefully be able to keep that pace for 3 3/4 laps (it's such a ridiculous distance-it should be 1 mile or 4 laps!)
67,67,66,66,66,67,64,65
The 2nd to last one was a bit fast, I took it out rather than sitting in which took me 'over the top' and I still had some lactic in my legs for the last one, which I then compounded by making a big move at 250m to go into a headwind so I was suffering for the last 100m of the last rep.
Next stop is a midlands league this weekend where I'll hopefully be able to keep that pace for 3 3/4 laps (it's such a ridiculous distance-it should be 1 mile or 4 laps!)
The one we did today is actually pretty good, if you get the pacing right you should recover between reps and be able to go pretty quickly at the same time.
Or instead of doing a set of 400's then a set of 200's do maybe 8 reps of 400m but after each 400m walk 50m before sprinting 150m then having 90 secs/2 mins recovery.
Or instead of doing a set of 400's then a set of 200's do maybe 8 reps of 400m but after each 400m walk 50m before sprinting 150m then having 90 secs/2 mins recovery.
cookie118 said:
Good session today, 8x400m off 2 mins, I was aiming for an average of 66s and my set was:
67,67,66,66,66,67,64,65
That's similar session and rep times that I used to run as a teenager when running track properly. My PB was 4.08 for the 1500 off a good hard pace (I had bugger all sprinting speed).67,67,66,66,66,67,64,65
forgot to say.....my X-Talon 212's turned up yesterday and they fit lovely
hopefully get to try them out this sunday along a nice trail that i know will be VERY muddy after all this rain fall! they look so clean i don't want to get them muddy
not sure what the session tonight is, legs are feeling tired today but hopefully they'll wake up. i'll wear some flats tonight.
might do that session saturday cookie if it's not too windy and aim for around 70 for each 400m. alternatively may do what i should have done last week.....
5x400m at 1500m pace (so aim for around 70) off 60 secs rest then 10-15mins rest before 5x200m off 60secs at 800m pace. again, no idea what to aim for for 800m pace at the moment but should be looking for a shade over 2mins i guess.....??? might just go for 31's or under which would be 2:04
hopefully get to try them out this sunday along a nice trail that i know will be VERY muddy after all this rain fall! they look so clean i don't want to get them muddy
not sure what the session tonight is, legs are feeling tired today but hopefully they'll wake up. i'll wear some flats tonight.
might do that session saturday cookie if it's not too windy and aim for around 70 for each 400m. alternatively may do what i should have done last week.....
5x400m at 1500m pace (so aim for around 70) off 60 secs rest then 10-15mins rest before 5x200m off 60secs at 800m pace. again, no idea what to aim for for 800m pace at the moment but should be looking for a shade over 2mins i guess.....??? might just go for 31's or under which would be 2:04
Edited by E38Ross on Thursday 3rd May 11:55
E38Ross said:
forgot to say.....my X-Talon 212's turned up yesterday and they fit lovely
hopefully get to try them out this sunday along a nice trail that i know will be VERY muddy after all this rain fall! they look so clean i don't want to get them muddy
not sure what the session tonight is, legs are feeling tired today but hopefully they'll wake up. i'll wear some flats tonight.
might do that session saturday cookie if it's not too windy and aim for around 70 for each 400m. alternatively may do what i should have done last week.....
5x400m at 1500m pace (so aim for around 70) off 60 secs rest then 10-15mins rest before 5x200m off 60secs at 800m pace. again, no idea what to aim for for 800m pace at the moment but should be looking for a shade over 2mins i guess.....??? might just go for 31's or under which would be 2:04
What is your fastest 200m? For 5 off a minute recovery I'd be looking for 27/28 which is around 3 seconds slower my fastest 200m (24/25). The minute recovery is quite long so I'd be tempted to look at faster than 800m pace or reduce the recovery.hopefully get to try them out this sunday along a nice trail that i know will be VERY muddy after all this rain fall! they look so clean i don't want to get them muddy
not sure what the session tonight is, legs are feeling tired today but hopefully they'll wake up. i'll wear some flats tonight.
might do that session saturday cookie if it's not too windy and aim for around 70 for each 400m. alternatively may do what i should have done last week.....
5x400m at 1500m pace (so aim for around 70) off 60 secs rest then 10-15mins rest before 5x200m off 60secs at 800m pace. again, no idea what to aim for for 800m pace at the moment but should be looking for a shade over 2mins i guess.....??? might just go for 31's or under which would be 2:04
Edited by anonymous-user on Thursday 3rd May 11:55
As an example during the summer we do 3x4x200m with 30 secs between reps and 5 mins between sets @800m pace (yes it hurt like a b
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