The Running Thread
Discussion
SpydieNut said:
I take about 1.5l in my camelback for runs over about 16 miles, or say 2.5 hours, if it's hilly. did 18 miles of hills (just over 2 hr 30min) on the weekend probably had 500ml left at the end. it was fairly cool though, but I certainly wasn't dehydrated.
Just gave wiggle some more money based on your recommendation! Let's see how I get on with a camelback for the long Sunday run!MC Bodge said:
I only had a half-hour window for a run earlier so tried some Tabata intervals.
10 min gentle warm-up.
20secs Hard as possible, 10secs slow (The article I had read suggested 8 reps "if you can manage it")
7 mins cool-down
I tried hard (it was flat), but found that it wasn't too bad, so did 10 minutes worth of intervals (ie. 20 reps).
I'm not sure if this is contrary to the Tabata idea or if I just wasn't working hard enough. I had slowed a little after the first couple of intervals, but was fairly consistent with the remainder and was still driving myself hard.
I usually do a weekly session of multiple sets of 10 x 40"/20" (or longer, lactate) intervals on my bike which feels relatively harder as the 40 seconds feels like a long time (and have been doing running fartlek sessions) so I suppose that I am used to doing this kind of thing,
I might try doing multiple sets of these 'Tabatas' or doing them on an incline next time to increase the resistance.
What is magic about 20 second intervals as opposed to 30 or 40 seconds?
I am hoping to increase my speed for 5K/10K races.
Any views on the subject?
I really hate intervals! Will be interesting to hear if you keep this up and how your fitness improves.10 min gentle warm-up.
20secs Hard as possible, 10secs slow (The article I had read suggested 8 reps "if you can manage it")
7 mins cool-down
I tried hard (it was flat), but found that it wasn't too bad, so did 10 minutes worth of intervals (ie. 20 reps).
I'm not sure if this is contrary to the Tabata idea or if I just wasn't working hard enough. I had slowed a little after the first couple of intervals, but was fairly consistent with the remainder and was still driving myself hard.
I usually do a weekly session of multiple sets of 10 x 40"/20" (or longer, lactate) intervals on my bike which feels relatively harder as the 40 seconds feels like a long time (and have been doing running fartlek sessions) so I suppose that I am used to doing this kind of thing,
I might try doing multiple sets of these 'Tabatas' or doing them on an incline next time to increase the resistance.
What is magic about 20 second intervals as opposed to 30 or 40 seconds?
I am hoping to increase my speed for 5K/10K races.
Any views on the subject?
Edited by MC Bodge on Tuesday 12th May 21:33
I usually do 500m sprints on the treadmill (5 reps or so) when I'm having a lazy lunchtime session. Never tried intervals that short in time, will give it a go!
MC Bodge said:
I only had a half-hour window for a run earlier so tried some Tabata intervals.
10 min gentle warm-up.
20secs Hard as possible, 10secs slow (The article I had read suggested 8 reps "if you can manage it")
7 mins cool-down
I tried hard (it was flat), but found that it wasn't too bad, so did 10 minutes worth of intervals (ie. 20 reps).
I'm not sure if this is contrary to the Tabata idea or if I just wasn't working hard enough. I had slowed a little after the first couple of intervals, but was fairly consistent with the remainder and was still driving myself hard.
I usually do a weekly session of multiple sets of 10 x 40"/20" (or longer, lactate) intervals on my bike which feels relatively harder as the 40 seconds feels like a long time (and have been doing running fartlek sessions) so I suppose that I am used to doing this kind of thing,
I might try doing multiple sets of these 'Tabatas' or doing them on an incline next time to increase the resistance.
What is magic about 20 second intervals as opposed to 30 or 40 seconds?
I am hoping to increase my speed for 5K/10K races.
Any views on the subject?
My view is that those efforts are so short as to be practically useless for distance runners. I guess the ultra-short recovery means you build the heart rate but flat out for 20s would be so much faster than 5k pace that it's not very relevant. For improving 5k time, the shortest reps I'd do are 10-20x400m efforts at faster than 5k target pace off 1 minute recovery. We sometimes do some fast 100m efforts at the end of a session but we've already built the fatigue by then.10 min gentle warm-up.
20secs Hard as possible, 10secs slow (The article I had read suggested 8 reps "if you can manage it")
7 mins cool-down
I tried hard (it was flat), but found that it wasn't too bad, so did 10 minutes worth of intervals (ie. 20 reps).
I'm not sure if this is contrary to the Tabata idea or if I just wasn't working hard enough. I had slowed a little after the first couple of intervals, but was fairly consistent with the remainder and was still driving myself hard.
I usually do a weekly session of multiple sets of 10 x 40"/20" (or longer, lactate) intervals on my bike which feels relatively harder as the 40 seconds feels like a long time (and have been doing running fartlek sessions) so I suppose that I am used to doing this kind of thing,
I might try doing multiple sets of these 'Tabatas' or doing them on an incline next time to increase the resistance.
What is magic about 20 second intervals as opposed to 30 or 40 seconds?
I am hoping to increase my speed for 5K/10K races.
Any views on the subject?
No, 20s isn't very long at all. I suspect that someone like yourself wouldn't benefit much from intervals of that type.
Having done a few short efforts during fartleks (albeit not as short as this evening's Tabata) over the past few weeks I do feel as if I have improved my leg speed and acceleration and regained some of the reasonable speed I had when I played rugby in the past. Improving raw speed could be of benefit to my running form and efficiency, as well as power endurance for hills.
So it may help this aspect a little for a fairly non-serious runner.
Having done a few short efforts during fartleks (albeit not as short as this evening's Tabata) over the past few weeks I do feel as if I have improved my leg speed and acceleration and regained some of the reasonable speed I had when I played rugby in the past. Improving raw speed could be of benefit to my running form and efficiency, as well as power endurance for hills.
So it may help this aspect a little for a fairly non-serious runner.
marting said:
SpydieNut said:
I take about 1.5l in my camelback for runs over about 16 miles, or say 2.5 hours, if it's hilly. did 18 miles of hills (just over 2 hr 30min) on the weekend probably had 500ml left at the end. it was fairly cool though, but I certainly wasn't dehydrated.
Just gave wiggle some more money based on your recommendation! Let's see how I get on with a camelback for the long Sunday run!
- I think they're just stunning bits of kit and have nothing but praise for Wiggle too. It just makes it so easy and comfortable to carry water, food and things like a spare shell etc. Enjoy 
Another week at the new running club and the fast guy only ran the 3.5 mile route, so I was left with 8 min miles for the 5 mile. (long route) It was an easy jog for me which was ok as I had played tennis the previous 2 evenings.
Thankfully it was a little cooler last night for the run and afterwards, we all went out to a local pizza/pasta place which was good fun and very inclusive.
The club has about 50 people and most are 10-12 min miles with a few in the walking group and most people are interested in running for about 3-4 miles as that takes 30-50 minutes which is a workout.
After 10 runs with the club, we get a free T-shirt!! The club is free, but there is an intrinsic pressure to buy stuff from the shop which runs it which is fine by me as they are competitively priced.
On the walk home from the club, we saw a small snake (15cm) which was a little strange as I've only ever seen 2 snakes previously in the wild, 1 on a horse track in Windsor Great park and the other in Barcelona as I ran up to the castle on Mont Juic
Thankfully it was a little cooler last night for the run and afterwards, we all went out to a local pizza/pasta place which was good fun and very inclusive.
The club has about 50 people and most are 10-12 min miles with a few in the walking group and most people are interested in running for about 3-4 miles as that takes 30-50 minutes which is a workout.
After 10 runs with the club, we get a free T-shirt!! The club is free, but there is an intrinsic pressure to buy stuff from the shop which runs it which is fine by me as they are competitively priced.
On the walk home from the club, we saw a small snake (15cm) which was a little strange as I've only ever seen 2 snakes previously in the wild, 1 on a horse track in Windsor Great park and the other in Barcelona as I ran up to the castle on Mont Juic
Missed my Monday run (again) due to my hip. I decided to do something a bit different today and run a route that I have never used at my fastest possible pace. The route was 5.4km and although I didn't time it I MUST have been around 4.50 per km as I felt like I was flying compared to my normal pace. Just a short and slow run planned for Friday before the half on Sunday.
Edited by krallicious on Wednesday 13th May 17:24
MC Bodge said:
No, 20s isn't very long at all. I suspect that someone like yourself wouldn't benefit much from intervals of that type.
Having done a few short efforts during fartleks (albeit not as short as this evening's Tabata) over the past few weeks I do feel as if I have improved my leg speed and acceleration and regained some of the reasonable speed I had when I played rugby in the past. Improving raw speed could be of benefit to my running form and efficiency, as well as power endurance for hills.
So it may help this aspect a little for a fairly non-serious runner.
Having thought about it a bit, I really don't think that running on flat road allowed me to work intensively enough for the "Tabata" idea. It was a bit of short "speed work", but nothing special. It really needs a hill to get my heart working hard.Having done a few short efforts during fartleks (albeit not as short as this evening's Tabata) over the past few weeks I do feel as if I have improved my leg speed and acceleration and regained some of the reasonable speed I had when I played rugby in the past. Improving raw speed could be of benefit to my running form and efficiency, as well as power endurance for hills.
So it may help this aspect a little for a fairly non-serious runner.
I think I'll start doing some sets of 2 and 3 minute intervals with 2-3 minute rests as I have done in the past.
I think there is a place for some very short sprints, though, for people like me in their late 30s who have lost much of their sprinting speed due to age and a lack of practice.
If you're interested in running Bright10 (10 miles, Brighton, October) one of our local runners who had a stroke at a young age is fundraising for the Stroke Assn and has arranged a deal with the organisers, use the code FAST and you get a discount til the end of June and they also donate £2 to the charity. Sounds like a good deal, I can't spot a catch!
(I have no connection with the run or the charity, just passing the offer on!)
(I have no connection with the run or the charity, just passing the offer on!)
MC Bodge said:
E65Ross said:
just got back from a 5.2 mile run.....I need help....
Just not quite feeling the same passion for running right now. My breathing issue/vocal cord problem is a constant reminder of what I've been through. I still enjoy getting out there but I don't have that real desire to clock up the miles or push hard. I'm finding cycling doesn't seem to be an issue unless REALLY going for it, so I'm preferring that at the moment; but I know it's running where my heart really lies.
My advice would be to lay off the running for a while (do some other things, maybe get out into the mountains and do routes that would be too steep/technical for normal running) and seek more help for the vocal chord thing.Just not quite feeling the same passion for running right now. My breathing issue/vocal cord problem is a constant reminder of what I've been through. I still enjoy getting out there but I don't have that real desire to clock up the miles or push hard. I'm finding cycling doesn't seem to be an issue unless REALLY going for it, so I'm preferring that at the moment; but I know it's running where my heart really lies.
A head of one of the teams for the charity came to visit me today and gave me a cycling jersey which I'll be using for my event I'm doing.... But having emailed them "my thread" they found I was a runner and also gave me a nice technical running top too which has their details on etc which is pretty cool. Ran 4.1 miles this morning before they came over.
I am struggling mentally and physically with running but..... Just over 5 months after life-saving brain surgery.... I should be grateful I suppose!
Another cheeky mention....
www.justgiving.com/Ross-Fripp
PLEASE consider donating, those of you who haven't. I'll admit I've already reached well over my target but with your help, and the help from more friends and family etc I might be able to reach £6k or more. I would be extremely grateful if any of you would consider donating. I know a few of you already have, for which I'm very, very thankful!!
Ross
Pairs relay tonight (10x1km) and a 10k cross country at the weekend, but I've not run since last Sunday having hurt my back. Appears to be muscle not a serious back problem, and doctor reckons it could take 6 weeks to sort itself out, so I guess tonight run will see if I need to pull out of Sunday's.
Endure 24's only a bit over a month away, hopefully back will be sorted out by then but I won't have managed to much training
Endure 24's only a bit over a month away, hopefully back will be sorted out by then but I won't have managed to much training
RizzoTheRat said:
Pairs relay tonight (10x1km) and a 10k cross country at the weekend, but I've not run since last Sunday having hurt my back. Appears to be muscle not a serious back problem, and doctor reckons it could take 6 weeks to sort itself out, so I guess tonight run will see if I need to pull out of Sunday's.
Endure 24's only a bit over a month away, hopefully back will be sorted out by then but I won't have managed to much training
Any leg pain? Pain on coughing or sneezing? Certain movements make it better or worse? Is the pain central to your low back or more to one side? How did you do it? How old are you? Is it generally improving? Endure 24's only a bit over a month away, hopefully back will be sorted out by then but I won't have managed to much training
Sorry for so many questions
No, no, not really, upper right between spine and shoulder blade, not sure, 42, yes.
Nobody expect the Spanish inquisition
Saw an osteopath last week (I do get some lower back trouble at times) for a pummeling and he reckoned it's the muscle where it crosses the back on a diagonal (I'm guessing rhombiod looking a pic online). No idea how I did it. It was aching a bit the other weekend, I did a 10k on the Sunday but it was fine while I was running, but by monday it was killing me.
Nobody expect the Spanish inquisition
Saw an osteopath last week (I do get some lower back trouble at times) for a pummeling and he reckoned it's the muscle where it crosses the back on a diagonal (I'm guessing rhombiod looking a pic online). No idea how I did it. It was aching a bit the other weekend, I did a 10k on the Sunday but it was fine while I was running, but by monday it was killing me.
RizzoTheRat said:
No, no, not really, upper right between spine and shoulder blade, not sure, 42, yes.
Nobody expect the Spanish inquisition
Saw an osteopath last week (I do get some lower back trouble at times) for a pummeling and he reckoned it's the muscle where it crosses the back on a diagonal (I'm guessing rhombiod looking a pic online). No idea how I did it. It was aching a bit the other weekend, I did a 10k on the Sunday but it was fine while I was running, but by monday it was killing me.
Nobody expect the Spanish inquisition
Saw an osteopath last week (I do get some lower back trouble at times) for a pummeling and he reckoned it's the muscle where it crosses the back on a diagonal (I'm guessing rhombiod looking a pic online). No idea how I did it. It was aching a bit the other weekend, I did a 10k on the Sunday but it was fine while I was running, but by monday it was killing me.
- notadoctor... but it sounds like you were straining a bit on the run. If you sit at a desk a lot the (excuse the phrase) turtle-head-like lean forward/peer at your screen position many of us, myself included, adopt, really tightens the upper back.
First, slowly rotating from side to side, then chin up and chin down, without pushing the extremes at all.
Then leaning the head over to one shoulder, then the other, and gently using the hand of the shoulder you're leaning toward to apply slight pressure (by holding the crown of your head), in effect pulling for example, your right your ear a little bit closer to your right shoulder.
Finally, the same gentle pull on the head, but half sideways to the shoulder, half forwards and chin down. If you play with it, you should feel a stretch to the left of your upper spine on the left side when leaning forward right and vice versa.
Note the use of the words slight, gently etc. Overdoing this can give you a colossal headache! Hope it helps.
SpydieNut said:
- I think they're just stunning bits of kit and have nothing but praise for Wiggle too. It just makes it so easy and comfortable to carry water, food and things like a spare shell etc. Enjoy Bring on the long Sunday run
Alapeno said:
I sat this one out but had a nosy in the bag that my OH got. It seemed a little bit poor compared to previous years. Although it's noodles every day for lunch this week 
I thought the same.Not had the noodles yet, gonna have to have them on a day of big cardio as I'm dropping carbs now.
marting said:
SpydieNut said:
- I think they're just stunning bits of kit and have nothing but praise for Wiggle too. It just makes it so easy and comfortable to carry water, food and things like a spare shell etc. Enjoy Bring on the long Sunday run
- true enough, they look good too . enjoy the run 
Solid 16km this morning. Increased pace slowly so every quarter was quicker than the preceeding one. Can't say the last four was terribly comfy, but I am sure I've still got some race in my legs from Sunday. May also highlight the need to add some real speed to my training at some point.
Bring on the weekend and a very lazy LSD.
Bring on the weekend and a very lazy LSD.
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