The Running Thread
Discussion
Identical session this morning to 2 weeks ago.... Kind of.
2 weeks ago meant to be 2laps triangle continuous (3.2miles) then 2mins rest, 1 lap all at the same pace.... Then 4x200m off 30secs rest. I got carried away and did the last lap quicker.
Today was that session except the 1xlap was meant to be faster. 2 weeks ago I got 6:13/mile for the 2 laps then 5:54/mile for the 1 lap. Today was a bit quicker with a 6:08/mile for the 2 laps and then the same 5:54 for the 1 lap. So overall a bit quicker
2 weeks ago meant to be 2laps triangle continuous (3.2miles) then 2mins rest, 1 lap all at the same pace.... Then 4x200m off 30secs rest. I got carried away and did the last lap quicker.
Today was that session except the 1xlap was meant to be faster. 2 weeks ago I got 6:13/mile for the 2 laps then 5:54/mile for the 1 lap. Today was a bit quicker with a 6:08/mile for the 2 laps and then the same 5:54 for the 1 lap. So overall a bit quicker
RizzoTheRat said:
Glad I'm not the only one who bribes myself to do better with the promise of a pizza/curry/etc afterwards. While I have lost a bit of weight since I started running I'm not sure it's the healthiest of plans. Usually someone's brought cake to parkrun so it's a couple of slice before a big fry up on a Saturday morning, and I went out with the Sweatshop Running Community last night and stopped in a local pub for pie night on the way home 
Im on a diet (1900 calories a day, I was on 1600 and lost 3 stone) but treat myself once or twice a month to a day with no calorie limit I actually had 1 and a half medium domino's pizza and a family bag of malteasers lol.
Alas, running is off the agenda for the next week or so since I picked up a box at work and my back went 'ping' and has caused a weird issue with my left trapezius muscle. A year ago I did something similar and the same muscle went into spasm and I passed out, so I'm going to have to take my time with it. 
Easy 5 miles this morning. I was very tight around my right gluteus medius (something I've suffered with in the past, on either side) so plenty of stretching today and in the future.
First session back with the squad tomorrow. I'm not sure whether to rest tomorrow or do a very short, very easy run of around 3.5-4 miles. I'm wondering whether next week should be my very easy week....
First session back with the squad tomorrow. I'm not sure whether to rest tomorrow or do a very short, very easy run of around 3.5-4 miles. I'm wondering whether next week should be my very easy week....
What percentage, if any, of your runs are recovery runs Ross?
It's something I've started building into my training more frequently and find them really beneficial. For instance I ran a quick 8 miles on Sunday and although I stretched afterwards I was pretty stiff the next day. I tend to struggle with suppleness a fair bit. I put in a very easy 26 minute 5k on Tuesday and my legs felt great afterwards, so much so that I'm raring for my hill session tonight.
I'm quite quickly getting my head around not trying to achieve everything every run I do.
It's something I've started building into my training more frequently and find them really beneficial. For instance I ran a quick 8 miles on Sunday and although I stretched afterwards I was pretty stiff the next day. I tend to struggle with suppleness a fair bit. I put in a very easy 26 minute 5k on Tuesday and my legs felt great afterwards, so much so that I'm raring for my hill session tonight.
I'm quite quickly getting my head around not trying to achieve everything every run I do.
andrewparker said:
What percentage, if any, of your runs are recovery runs Ross?
It's something I've started building into my training more frequently and find them really beneficial. For instance I ran a quick 8 miles on Sunday and although I stretched afterwards I was pretty stiff the next day. I tend to struggle with suppleness a fair bit. I put in a very easy 26 minute 5k on Tuesday and my legs felt great afterwards, so much so that I'm raring for my hill session tonight.
I'm quite quickly getting my head around not trying to achieve everything every run I do.
Usually do 1 very short run per week around 4 miles, 1 a bit longer 5-6miles, one medium of about 8 miles, 1 long run about 12-13 plus 2 speed sessions per week. It's something I've started building into my training more frequently and find them really beneficial. For instance I ran a quick 8 miles on Sunday and although I stretched afterwards I was pretty stiff the next day. I tend to struggle with suppleness a fair bit. I put in a very easy 26 minute 5k on Tuesday and my legs felt great afterwards, so much so that I'm raring for my hill session tonight.
I'm quite quickly getting my head around not trying to achieve everything every run I do.
All my steady runs are of a similar sort of pace. I know really put effort into the speed sessions.
My speed is slowly coming back to me, I think that it'll be a good 9 months, maybe more, until I can get back to how fit I was 2 years ago.
thelittleegg said:
It's a much nicer way to be . Since I stopped obsessively comparing splits and paces I've been injured less, run my 5k PB and been happier to skip a session or two in the name of easing out niggles before they develop into anything.
As a result I've decided to focus on hills and off road between now and Christmas, instead of timed speed work and tempo runs. I've just done a lovely 11-miles around Parliament Hill/Hampstead Heath tonight, although I'm still learning my way around... as the map shows
http://www.gpsies.com/createTrack.do and a garmin watch with map functions..... Since I stopped obsessively comparing splits and paces I've been injured less, run my 5k PB and been happier to skip a session or two in the name of easing out niggles before they develop into anything.As a result I've decided to focus on hills and off road between now and Christmas, instead of timed speed work and tempo runs. I've just done a lovely 11-miles around Parliament Hill/Hampstead Heath tonight, although I'm still learning my way around... as the map shows
Nice easy 5 miles this morning, my 3rd run of the week and it was great to run out amongst the deer and in the fresh air.
Might pop out for a park run in the morning.... or maybe do another gentle 5 miles
Happy running, you miss it when you can't get out there as i could not for 2 years, so enjoy it whilst you are healthy
Might pop out for a park run in the morning.... or maybe do another gentle 5 miles
Happy running, you miss it when you can't get out there as i could not for 2 years, so enjoy it whilst you are healthy
Where is everyone?
Well, I went along.... I was last, by quite a bit! Was a good session though and I made sure I didn't stick with the other back markers as I knew I'd be blown after 2 reps. The 1 mile route is a tough mile, coach reckons approx 15secs per mile slower than flat tarmac. Coach pulled me and 3 others out after 4x1mile and we had a few mins rest and did 1k after. Then a few 150m hill sprints.
I averaged around 6:10-15, the next slowest averaged 5:50 or so per mile. Lead guys averaged around 5:05 (and they're around 30mins for 10k runners).
Felt alright though and coach was pleased with how I ran considering my time away and my health issues.
Long run tomorrow and then coach had said very easy week for me next week.... 3x30min runs and a long run. I feel like I need it.
Well, I went along.... I was last, by quite a bit! Was a good session though and I made sure I didn't stick with the other back markers as I knew I'd be blown after 2 reps. The 1 mile route is a tough mile, coach reckons approx 15secs per mile slower than flat tarmac. Coach pulled me and 3 others out after 4x1mile and we had a few mins rest and did 1k after. Then a few 150m hill sprints.
I averaged around 6:10-15, the next slowest averaged 5:50 or so per mile. Lead guys averaged around 5:05 (and they're around 30mins for 10k runners).
Felt alright though and coach was pleased with how I ran considering my time away and my health issues.
Long run tomorrow and then coach had said very easy week for me next week.... 3x30min runs and a long run. I feel like I need it.
Trail des Glières a week tomorrow: http://www.traildesglieres.com/
This was a strategic place for the resistance during WWII
It's a 22km race with 1500m+ and 1500m- The profile doesn't disguise the nasty descent!
I'm aiming for 1h40m up and 1h10m down..
This was a strategic place for the resistance during WWII
It's a 22km race with 1500m+ and 1500m- The profile doesn't disguise the nasty descent!
I'm aiming for 1h40m up and 1h10m down..
Beautiful 13.5 mile run this morning along a footpath that runs along a river. Weather was spectacular, legs felt OK too.
Still, recovery week now
I'm thinking easy 4-5M tomorrow, rest Tuesday, easy 4M Wednesday, rest Thursday, around 12 miles Friday, rest Saturday and easy 4 miles Sunday; then back to normal training Monday.
Still, recovery week now
I'm thinking easy 4-5M tomorrow, rest Tuesday, easy 4M Wednesday, rest Thursday, around 12 miles Friday, rest Saturday and easy 4 miles Sunday; then back to normal training Monday.
Just back from the Robin Hood Marathon, god it was hot... Well done to everyone else who did it, in the surprising heat.
A mate was running his first half marathon, so we ran together to get him a 1:51, then I split off at 11 miles and finished the full in 3:43. Very happy with that as my Pb (only marathon) was 4:47. It hurt a lot in the last few miles, and i was in a state at the end though. Some food and a few beers and I'm back to normal.
Bring on the winter of training of the Ironman next July...
A mate was running his first half marathon, so we ran together to get him a 1:51, then I split off at 11 miles and finished the full in 3:43. Very happy with that as my Pb (only marathon) was 4:47. It hurt a lot in the last few miles, and i was in a state at the end though. Some food and a few beers and I'm back to normal.
Bring on the winter of training of the Ironman next July...
Sarkmeister said:
Just back from the Robin Hood Marathon, god it was hot... Well done to everyone else who did it, in the surprising heat.
A mate was running his first half marathon, so we ran together to get him a 1:51, then I split off at 11 miles and finished the full in 3:43. Very happy with that as my Pb (only marathon) was 4:47. It hurt a lot in the last few miles, and i was in a state at the end though. Some food and a few beers and I'm back to normal.
Bring on the winter of training of the Ironman next July...
That's a stunning time for the full marathon A mate was running his first half marathon, so we ran together to get him a 1:51, then I split off at 11 miles and finished the full in 3:43. Very happy with that as my Pb (only marathon) was 4:47. It hurt a lot in the last few miles, and i was in a state at the end though. Some food and a few beers and I'm back to normal.
Bring on the winter of training of the Ironman next July...
I did the same race and did the half and it was my first one and finished in 2 hours dead, was happy because in training I ran 13 miles in 2:08 and I had estimated I would do it in 2:05.Really good event and I enjoyed the atmosphere.
cerb4.5lee said:
That's a stunning time for the full marathon I did the same race and did the half and it was my first one and finished in 2 hours dead, was happy because in training I ran 13 miles in 2:08 and I had estimated I would do it in 2:05.
Really good event and I enjoyed the atmosphere.
Two hours is a great time for a first attempt. Atmosphere was really good, felt a lot bigger this year, I assume they had more runners than last year. I did the same race and did the half and it was my first one and finished in 2 hours dead, was happy because in training I ran 13 miles in 2:08 and I had estimated I would do it in 2:05.Really good event and I enjoyed the atmosphere.
Also, the medal is awesome.
V8Wagon said:
Just back from the Tonbridge HM today. God it was hot!!!
Managed to beat last years time by just over a minute with a 1'47" but I was never gonna post a PB due to the 'undulating' course.
You're in there with quite a lot of my Orpington Road Runner teammates - didn't do it myself but maybe next year. A lot of them commented on the temperature as well.Managed to beat last years time by just over a minute with a 1'47" but I was never gonna post a PB due to the 'undulating' course.
Sarkmeister said:
Two hours is a great time for a first attempt. Atmosphere was really good, felt a lot bigger this year, I assume they had more runners than last year.
Also, the medal is awesome.
The scary thing is that 2 hrs is a good half marathon time for an amateur (and well beyond my abilities), while Kimetto has just done twice the distance in 2:02:57! I wouldn't be able to cycle it in that time!Also, the medal is awesome.
RizzoTheRat said:
Sarkmeister said:
Two hours is a great time for a first attempt. Atmosphere was really good, felt a lot bigger this year, I assume they had more runners than last year.
Also, the medal is awesome.
The scary thing is that 2 hrs is a good half marathon time for an amateur (and well beyond my abilities), while Kimetto has just done twice the distance in 2:02:57! I wouldn't be able to cycle it in that time!Also, the medal is awesome.
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