The Running Thread
Discussion
a boardman said:
Has anyone had a proper vo2 test going for 1 on Saturday.
Did it change your training and improve you.
What can I expect.
You can expect hard work on the treadmill and an oft-pricked finger or two. The results should allow you to focus your training efforts in the appropriate areas but obviously only if you use a heart rate monitor every time. It should allow you to identify a max heart rate for steady runs, determine your lactate threshold and hence allow you to adjust the pace/effort of your runs according to their purpose (avoiding the "easy runs too fast and hard runs too slow" trap).Did it change your training and improve you.
What can I expect.
I find it helps to have an experienced coach on hand to look at the results and plan training accordingly.
knight said:
Has anyone got any suggestions for a running watch? I've only been running for a few months and mainly at the gym, and using the display on the treadmill is fine. But the few times I have ventured outside I find myself running too fast and need to slow to a pace I'm comfortable with/similar to my gym pace.
Sweatshop have the FR110 on at £69.99 until tomorrow evening. Thats a bargain.Looking for some advice from any 10k enthusiasts out there (particularly those that have dipped under 40 minutes before).
I've been doing a decent amount of VO2max work for the last 2 months or so and it's really helped me bring my 5k times back down to where they should be, so much so that going sub-19 should only be a matter of weeks away now, if not sooner.
I would really like to be able to go sub-40 by the time of the Cardiff 10k in early September (flat and fast course), but I'm feeling like I'm lacking some of that endurance to keep me going in a 10k specifically (overall endurance is fine, could run 15 miles easily tomorrow if I wanted to). What's a good, go-to session to help give my 10k a kick up the arse? Mile reps at 10k goal pace?
Muchos gracias in advance!
I've been doing a decent amount of VO2max work for the last 2 months or so and it's really helped me bring my 5k times back down to where they should be, so much so that going sub-19 should only be a matter of weeks away now, if not sooner.
I would really like to be able to go sub-40 by the time of the Cardiff 10k in early September (flat and fast course), but I'm feeling like I'm lacking some of that endurance to keep me going in a 10k specifically (overall endurance is fine, could run 15 miles easily tomorrow if I wanted to). What's a good, go-to session to help give my 10k a kick up the arse? Mile reps at 10k goal pace?
Muchos gracias in advance!
As a non runner really. So just saying what worked for me
I found the biggest increase in speed came from hills/strength work rather than intervals. With the next biggest increase coming from the efficiency coming from long distance runs. (Which clearly you have licked anyway)
Interval sets just made me knackered. Which I get is the idea. But at 10K and our non pro level, surely it's not really relevant? Fine for up to 1500m. But no one runs 10K at an interval (beyond race pace) speed.
I found the biggest increase in speed came from hills/strength work rather than intervals. With the next biggest increase coming from the efficiency coming from long distance runs. (Which clearly you have licked anyway)
Interval sets just made me knackered. Which I get is the idea. But at 10K and our non pro level, surely it's not really relevant? Fine for up to 1500m. But no one runs 10K at an interval (beyond race pace) speed.
Cybertronian said:
Looking for some advice from any 10k enthusiasts out there (particularly those that have dipped under 40 minutes before).
I've been doing a decent amount of VO2max work for the last 2 months or so and it's really helped me bring my 5k times back down to where they should be, so much so that going sub-19 should only be a matter of weeks away now, if not sooner.
I would really like to be able to go sub-40 by the time of the Cardiff 10k in early September (flat and fast course), but I'm feeling like I'm lacking some of that endurance to keep me going in a 10k specifically (overall endurance is fine, could run 15 miles easily tomorrow if I wanted to). What's a good, go-to session to help give my 10k a kick up the arse? Mile reps at 10k goal pace?
Muchos gracias in advance!
I'm sure that if you are close to 19mins for a 5k, sub 40 is easily within reach now.I've been doing a decent amount of VO2max work for the last 2 months or so and it's really helped me bring my 5k times back down to where they should be, so much so that going sub-19 should only be a matter of weeks away now, if not sooner.
I would really like to be able to go sub-40 by the time of the Cardiff 10k in early September (flat and fast course), but I'm feeling like I'm lacking some of that endurance to keep me going in a 10k specifically (overall endurance is fine, could run 15 miles easily tomorrow if I wanted to). What's a good, go-to session to help give my 10k a kick up the arse? Mile reps at 10k goal pace?
Muchos gracias in advance!
I'm currently doing 5ks in around 19 & did a toughish 10k in 39 dead the other week.
My 'tactic' is to go off at 5k pace & try to hang on! So the 39 dead was a 19.15/19.45 split...
I don't do speed training as tend to get injured (aged 52 the old legs cant take it) just run 6 days a week & weekly fast club runs or parkruns etc for the speed.
Jimboka said:
My 'tactic' is to go off at 5k pace & try to hang on! So the 39 dead was a 19.15/19.45 split...
Ouch... How did you feel in the second half and at the end of that particular 10k, Jimbo? I think one problem is I'm just not accustomed to how a hard 10k should feel. I tread a little too cautiously in the first km/mile and I then put extra pressure on myself by having to run slightly faster splits to compensate. I think even-ish splits might be my best bet?Going to give 6 x 1 mile reps a bash soon.
Just did my longest run since my foot/toe problem back in Feb. 7.27 miles at a relatively leisurely 7:29/mile. and.......it was with a friend. My first run with someone for 4.5 months, felt good!!!!!
Toe feels OK, legs felt OK and generally felt quite nice. Lovely evening and my mind is just glad I did it more than my body.
I just need this stomach thing to f
k the fk off and I can hopefully get back into running properly (again!)
Just so bloody glad I'm at least doing SOME running to keep some form of fitness up whilst I have this stomach issue, whereas last year I did basically nothing and getting back from doing nothing was very hard.
Toe feels OK, legs felt OK and generally felt quite nice. Lovely evening and my mind is just glad I did it more than my body.
I just need this stomach thing to f
k the fk off and I can hopefully get back into running properly (again!)Just so bloody glad I'm at least doing SOME running to keep some form of fitness up whilst I have this stomach issue, whereas last year I did basically nothing and getting back from doing nothing was very hard.
Went to support some mates running the Endure 24 this weekend. Our two teams of 7 and 8 people managed a total of 155 and 135 miles.
The lead solo male did 120 miles in 24 hours, and the fastest team managed 230, with one of their guys doing a total of 40 miles (8 laps of a 5 mile cross country course) in 4:05 with bits of the course looking like this!
We're sorting out a slow team for next year with the intention of probably managing about 115-120 miles between us.
The lead solo male did 120 miles in 24 hours, and the fastest team managed 230, with one of their guys doing a total of 40 miles (8 laps of a 5 mile cross country course) in 4:05 with bits of the course looking like this!
We're sorting out a slow team for next year with the intention of probably managing about 115-120 miles between us.
ewenm said:
Just finished a 66 mile week (7 runs) with an afternoon out-and-back tempo run from Bath to Bitton along the old railway. 4.8 miles each way, 28:00 out (5:49/mile), 26:51 back (5:35/mile). A few more weeks of this should see a bit of confidence about the marathon.
Of course, having been all confident and happy with my training, I've now got a sore right hip that made my 6 miles to work a bit of a struggle. Rest until tomorrow evening and then I'll see how it feels. Grrrrr.RizzoTheRat said:
Went to support some mates running the Endure 24 this weekend. Our two teams of 7 and 8 people managed a total of 155 and 135 miles.
The lead solo male did 120 miles in 24 hours, and the fastest team managed 230, with one of their guys doing a total of 40 miles (8 laps of a 5 mile cross country course) in 4:05 with bits of the course looking like this!
We're sorting out a slow team for next year with the intention of probably managing about 115-120 miles between us.
Team from my club managed to do 28 laps - 140 miles. The lead solo male did 120 miles in 24 hours, and the fastest team managed 230, with one of their guys doing a total of 40 miles (8 laps of a 5 mile cross country course) in 4:05 with bits of the course looking like this!
We're sorting out a slow team for next year with the intention of probably managing about 115-120 miles between us.
I'd like to say it looked like fun but I would be lieing.
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