The Running Thread Vol 2
Discussion
Otispunkmeyer said:
Did the Leicestershire Half today at prestwold. First one I've ever done and furthest I've ever run at pace. Managed 1 hr 43min. My target was 1.45 and that is what I trained to. So good result I think.
I have to say I thought I was going great guns over the finish but the video my wife took makes it look like I was doing a laboured jog
Great work, well done!! I have to say I thought I was going great guns over the finish but the video my wife took makes it look like I was doing a laboured jog
Know what you mean about the video - we had a XC comp 2 weeks ago and I finished with a 6:40 mile.
The video of me finishing looks like I'm dying
jasonrobertson86 said:
Solid. I am close / a little bit off that. What is your goal time?
I'm planning for sub 1:35 but starting to think I could do sub 1:30 - it's a fairly tough course with a lot of elevation. Also running Cardiff in October and definitely aiming for sub 1:30 there - maybe even a 1:25? All about staying injury free!
8k local cross country race for me yesterday morning - even though it started at 3 degrees C I was totally overdressed in thick lined shorts, long sleeved top, club vest and gloves which is annoying as it's the one aspect of running I'm usually good at! Was quite a tough course that started with high knees over mole hills, running through long grass, long slow climbs and short sharp descents but I am enjoying cross country running more that I used to so hopefully it'll get easier the more used to it I get...
Legs and hops had no power fairly quickly so I need to look at some workouts to help with that.
Shoes were Brooks Cascadia which I think are on the lighter end of trail running shoes, I know people love a good shoe chat!
Legs and hops had no power fairly quickly so I need to look at some workouts to help with that.
Shoes were Brooks Cascadia which I think are on the lighter end of trail running shoes, I know people love a good shoe chat!
YEsterdays trail run started across a few fields, which were so wet they were virtually un-runnable. The downhill part was tricky, but at the slightest incline i was slipping everywhere, and couldn't run in a straight line as you just got "pushed" down the slope.
As the return leg was going to cover the same soggy grassland, i opted to change route up a bridlepath, which was grippier, but much wetter as it had turned into a river. Had about a mile uphill in 6-inch deep, fast-flowing water. Feet were frozen by the time i got to the top.
Hoka Mafete 4 (as everyone seems to want shoe info
As the return leg was going to cover the same soggy grassland, i opted to change route up a bridlepath, which was grippier, but much wetter as it had turned into a river. Had about a mile uphill in 6-inch deep, fast-flowing water. Feet were frozen by the time i got to the top.
Hoka Mafete 4 (as everyone seems to want shoe info
I'm using the Saucony Peregrine 12 Gore-Tex for my XC at the moment, been pretty pleased with them and keeping my feet dry!
The Hoka Carbon X3's are going well for fast track and road runs. They don't seem to get good reviews but for £90 I think they've been an excellent entry into carbon shoes for me.
The Hoka Carbon X3's are going well for fast track and road runs. They don't seem to get good reviews but for £90 I think they've been an excellent entry into carbon shoes for me.
Edited by Rosscow on Monday 26th February 12:54
Rosscow said:
Otispunkmeyer said:
Did the Leicestershire Half today at prestwold. First one I've ever done and furthest I've ever run at pace. Managed 1 hr 43min. My target was 1.45 and that is what I trained to. So good result I think.
I have to say I thought I was going great guns over the finish but the video my wife took makes it look like I was doing a laboured jog
Great work, well done!! I have to say I thought I was going great guns over the finish but the video my wife took makes it look like I was doing a laboured jog
Know what you mean about the video - we had a XC comp 2 weeks ago and I finished with a 6:40 mile.
The video of me finishing looks like I'm dying
Proper gutting to see the video. Thought I was properly striding. Nope, like an old knackered shuffle! even though it was about 4min/km pace.
I don't know what to do next. I can't see myself doing a full marathon, I don't think I've got the time to dedicate to the training. I think I'd like to see how fast I can get a 5k and a 10k, that could be my next challenge. Then if my shoulders completely pack up with swimming then I'll be forced to take up running full time! Then maybe a marathon.
Yesterday I finally dipped under 20 minutes for 5km with 19:46. I take my hat off to those that make this pace look effortless, for the entire run it felt like I was barely holding on and ready to blow up at any point.
Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Pete102 said:
Yesterday I finally dipped under 20 minutes for 5km with 19:46. I take my hat off to those that make this pace look effortless, for the entire run it felt like I was barely holding on and ready to blow up at any point.
Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Great effort with weight. All the ones I know at 19mins or under are 75kg or less....Im not!Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
jasonrobertson86 said:
Pete102 said:
Yesterday I finally dipped under 20 minutes for 5km with 19:46. I take my hat off to those that make this pace look effortless, for the entire run it felt like I was barely holding on and ready to blow up at any point.
Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Great effort with weight. All the ones I know at 19mins or under are 75kg or less....Im not!Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Pete102 said:
Yesterday I finally dipped under 20 minutes for 5km with 19:46. I take my hat off to those that make this pace look effortless, for the entire run it felt like I was barely holding on and ready to blow up at any point.
Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Great effort! I've only ever broken 20 minutes once when I was around the same body weight (think I was 94kg or so). I'd struggle with that now though as it was a couple of years ago. Nevertheless, I am now eyeing 19 minutes as my next realistic goal but I suspect that I am getting into the range whereby more focussed training and strength work will be needed, in conjunction with a lighter body - I am currently around the 95kg mark.
Thankyou all
Its been a bit of a journey, I started properly running (again) last June, I vividly recall those 28 to 30 minute 5km runs wondering how the hell I could even get under 25 minutes. The base of a long zone 2, tempo and interval sessions each week really works well for me, although I will usually squeeze in another run somewhere in the middle or a long trail run on a weekend.
Below 90kg is going to be a struggle, my 'natural' weight seems to sit between 90 and 95.
Its been a bit of a journey, I started properly running (again) last June, I vividly recall those 28 to 30 minute 5km runs wondering how the hell I could even get under 25 minutes. The base of a long zone 2, tempo and interval sessions each week really works well for me, although I will usually squeeze in another run somewhere in the middle or a long trail run on a weekend.
Below 90kg is going to be a struggle, my 'natural' weight seems to sit between 90 and 95.
Great work Pete!
How tall are you? I'm 6'2" and was 102kg when I got home from holiday at the beginning of August last year
I'm now 85kg and my running is getting stronger and stronger each week. As you say, tempo/interval/long run each week is the key I think.
I've got under 4 weeks until our local half marathon so I'm now trying to be super clean (no beer at weekend, no naughty snacks) so hopefully might even drop another kilo or two before race day.
I'm enjoying the process, and I guess that's what it's all about! The results will follow.
How tall are you? I'm 6'2" and was 102kg when I got home from holiday at the beginning of August last year
I'm now 85kg and my running is getting stronger and stronger each week. As you say, tempo/interval/long run each week is the key I think.
I've got under 4 weeks until our local half marathon so I'm now trying to be super clean (no beer at weekend, no naughty snacks) so hopefully might even drop another kilo or two before race day.
I'm enjoying the process, and I guess that's what it's all about! The results will follow.
Edited by Rosscow on Tuesday 27th February 08:56
Pete102 said:
Thankyou all
Its been a bit of a journey, I started properly running (again) last June, I vividly recall those 28 to 30 minute 5km runs wondering how the hell I could even get under 25 minutes. The base of a long zone 2, tempo and interval sessions each week really works well for me, although I will usually squeeze in another run somewhere in the middle or a long trail run on a weekend.
Below 90kg is going to be a struggle, my 'natural' weight seems to sit between 90 and 95.
What is your average mileage then? I am aiming for the same...Its been a bit of a journey, I started properly running (again) last June, I vividly recall those 28 to 30 minute 5km runs wondering how the hell I could even get under 25 minutes. The base of a long zone 2, tempo and interval sessions each week really works well for me, although I will usually squeeze in another run somewhere in the middle or a long trail run on a weekend.
Below 90kg is going to be a struggle, my 'natural' weight seems to sit between 90 and 95.
For those looking to break 20 (or any target) you need to get your body used to the mechanics of running that speed.
So your intervals should add up to 5 or 6k so 6x800, 12 x400 etc. aim for 100% recovery so if it takes 3 mins to run an 800 rest for 3 mins. (Hills are good too. 10x 1 minute hard up is a good one)
Long run yes easy pace but practice lifting it toward the end. Or another one I like is lifting the pace for the last 400m of every mile.
Tempo should be 30-45 secs a mile slower than 5k race pace (6.50-7 in this case) and last between 20 and 40 mins.
Those 3 key workouts should have at least one clear day between them. Consistency is your friend. As is strength and conditioning which is key and absolutely necessary for injury prevention….especially if you’re barreling towards 50 like me.
Race week pick somewhere flat ish eg a park run, don’t eat within 2 hours of the start line and have a proper warm up of 1-2 miles with some sprints. Get out of breath. And don’t think too much about it. If it doesn’t happen it will some week, it’s a short recovery.
Those are my tips anyway. Everyone is different
Below is approx times for someone aiming for 20 mins.
So your intervals should add up to 5 or 6k so 6x800, 12 x400 etc. aim for 100% recovery so if it takes 3 mins to run an 800 rest for 3 mins. (Hills are good too. 10x 1 minute hard up is a good one)
Long run yes easy pace but practice lifting it toward the end. Or another one I like is lifting the pace for the last 400m of every mile.
Tempo should be 30-45 secs a mile slower than 5k race pace (6.50-7 in this case) and last between 20 and 40 mins.
Those 3 key workouts should have at least one clear day between them. Consistency is your friend. As is strength and conditioning which is key and absolutely necessary for injury prevention….especially if you’re barreling towards 50 like me.
Race week pick somewhere flat ish eg a park run, don’t eat within 2 hours of the start line and have a proper warm up of 1-2 miles with some sprints. Get out of breath. And don’t think too much about it. If it doesn’t happen it will some week, it’s a short recovery.
Those are my tips anyway. Everyone is different
Below is approx times for someone aiming for 20 mins.
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