The Running Thread Vol 2
Discussion
joshcowin said:
WHAAAAAT?? For a HM I do zero warm up. 10km I would probably jog 200-300m (from where I leave my jumper/bag to the start line).
Am I missing something here? I do a warm up in training by doing an easy jog to my goto interval route but nothing intentionally.
Everyone's different, I always have taken quite a while to feel like I can fully go for it. Admittedly I only ever did one HM (1:18:00) as I wasn't really training for it. Still did a 2M warm up plus drills and strides. I never felt I could run at just under 6min/mile on the back of basically no warm up. Am I missing something here? I do a warm up in training by doing an easy jog to my goto interval route but nothing intentionally.
Tim330 said:
How far and long does anyone consider for a warmup for 5k,10k & HM? For recent parkruns I've been using a car park about half a mile from the start then jogging slowly to it and stretching a little.
Should I be doing more? I see some people run one lap (2.5k) of the course to warm up but I always think this will wear me out before the run.
For reference I usually clock in at around 20min for a parkrun and did a 1:31 hm last month, age 40.
Agree with some of the other posts. For 5km I would do 2.5-3km warm up. 200-300m of which at target pace, just to get a feel. Then do 3 sets of strides, all of this 20 mins or so before the start. A few mins before a few more short sprints. For 10km similar, and half, prob a bit less. Should I be doing more? I see some people run one lap (2.5k) of the course to warm up but I always think this will wear me out before the run.
For reference I usually clock in at around 20min for a parkrun and did a 1:31 hm last month, age 40.
For reference I’m 48, recent 5km Pb is 17:30, 10km 37.
I’ve done over 150 races and tried everything warmup wise, this works best for me. See what works for you. Enjoy!
TyrannosauRoss Lex said:
Everyone's different, I always have taken quite a while to feel like I can fully go for it. Admittedly I only ever did one HM (1:18:00) as I wasn't really training for it. Still did a 2M warm up plus drills and strides. I never felt I could run at just under 6min/mile on the back of basically no warm up.
Aaahhh we are massively different abilities then 
you are running it 20 minutes quicker than me I am sure running that fast requires getting ready. I can generally warm up on the go as I am plodding compared to you and many others! Mankers said:
Tim330 said:
How far and long does anyone consider for a warmup for 5k,10k & HM? For recent parkruns I've been using a car park about half a mile from the start then jogging slowly to it and stretching a little.
Should I be doing more? I see some people run one lap (2.5k) of the course to warm up but I always think this will wear me out before the run.
For reference I usually clock in at around 20min for a parkrun and did a 1:31 hm last month, age 40.
Agree with some of the other posts. For 5km I would do 2.5-3km warm up. 200-300m of which at target pace, just to get a feel. Then do 3 sets of strides, all of this 20 mins or so before the start. A few mins before a few more short sprints. For 10km similar, and half, prob a bit less. Should I be doing more? I see some people run one lap (2.5k) of the course to warm up but I always think this will wear me out before the run.
For reference I usually clock in at around 20min for a parkrun and did a 1:31 hm last month, age 40.
For reference I’m 48, recent 5km Pb is 17:30, 10km 37.
I’ve done over 150 races and tried everything warmup wise, this works best for me. See what works for you. Enjoy!
Hot engine one. So 50 mins before race start do 8min jog then 3 mins at 6:20 per mile pace then 1 min jog and 3 x 30 secs at 5k pace with 30 rec then 3 x 15 secs at 3k pace with 30 rec then 2 min jog.
Will take approximately 20 mins so you have 30 mins to go. Stay off your feet for 15 mins and drink electrolytes then put race shoes on and 10 mins before jog slowly for 3 mins and do some strides till 5min to go. Then jog walk only with no strides in the last 5 mins.
You’ll be hyper ready so you need to cool it for the first 3 mins and click in to the paces straight away.
North dorset villages marathon - 3.57
Well that went a bit tits up if you can consider doing a marathon based on a 15 mile previous sunday and 20 miles along a cornish coast path 3 weeks ago .
I went into it doing pretty much a 8 mile club run once a week at 7.40 pace and 3 5k treadmill runs a week .
Miles 1-15 clicked along nicely doing 820-8.30 , stopped for a piss at mile 16 then never really got going again , tried to catch up with the group i was with pre pee and just knackered myself out not catching them , in hindsight should of latched onto any other group doing 8.30 and stuck with them .
Great race though , cheap , hog roast at finish , really good feed stations , really good marshalls and air cadets .
Well that went a bit tits up if you can consider doing a marathon based on a 15 mile previous sunday and 20 miles along a cornish coast path 3 weeks ago .
I went into it doing pretty much a 8 mile club run once a week at 7.40 pace and 3 5k treadmill runs a week .
Miles 1-15 clicked along nicely doing 820-8.30 , stopped for a piss at mile 16 then never really got going again , tried to catch up with the group i was with pre pee and just knackered myself out not catching them , in hindsight should of latched onto any other group doing 8.30 and stuck with them .
Great race though , cheap , hog roast at finish , really good feed stations , really good marshalls and air cadets .
I don't want to jinx it, but things SEEM to be going OK for the time being. If I ignore my week out with covid I've had 9-10 weeks of injury-free running, just building up the miles and incorporating strength work into my weekly routine (1x "knee bias", 1x "hip bias" and 1x "upper body", plus some additional mobility and running prehab stuff too - all 3 of those sessions also involve some core stability work too).
My trainer has said to introduce some tempo/threshold work so after the 10mins went fine yesterday I just did 2x10mins today off 90secs jog and averaged 6:12/mile and felt OK. Working (probably a BIT harder than threshold) but far from max. Considering (again!) how little running I've done, I'm confident that if - and that's a huge if - I can stay injury-free and get a solid few months of training I'm fairly confident I can move my threshold pace a fair bit.
The plan is to do 3 harder weeks and 1 easy week (I was doing 5 weeks hard, 1 week easy but kept getting injured). Nothing faster than 6:00/mile for about 6-8 weeks, just build up time spent at threshold first. I was also going up to 50M/week (my longer term goal is 50-60) but the plan for now is the build the 40/week and hang at that for a 3 week block rather than continuing to build.
All being well I should be able to do more 5-10k speed work in July, then some harder stuff in August. Whilst my desire to race has shifted from 5k and 10k (and the odd HM) to 10k to HM the ultra speed stuff isn't quite as important, but it still plays a key role.....but only if I can stay injury-free!
I think the strength work will help, it's expensive, but I'm doing 1:1 coaching with these guys
https://www.themovementblueprint.co/1-1-bespoke-co...
Regards my running training, I'm doing that myself, and I have my coach to help with that, this guy is just for the strength work. The idea of the sessions are to get me working without absolutely killing me. So far I think it's helping. We identified a number of flaws in certain specific movement patterns which we are addressing and I already feel a bit stronger (currently on week 6 or 7 I think).
Sorry for the essay
My trainer has said to introduce some tempo/threshold work so after the 10mins went fine yesterday I just did 2x10mins today off 90secs jog and averaged 6:12/mile and felt OK. Working (probably a BIT harder than threshold) but far from max. Considering (again!) how little running I've done, I'm confident that if - and that's a huge if - I can stay injury-free and get a solid few months of training I'm fairly confident I can move my threshold pace a fair bit.
The plan is to do 3 harder weeks and 1 easy week (I was doing 5 weeks hard, 1 week easy but kept getting injured). Nothing faster than 6:00/mile for about 6-8 weeks, just build up time spent at threshold first. I was also going up to 50M/week (my longer term goal is 50-60) but the plan for now is the build the 40/week and hang at that for a 3 week block rather than continuing to build.
All being well I should be able to do more 5-10k speed work in July, then some harder stuff in August. Whilst my desire to race has shifted from 5k and 10k (and the odd HM) to 10k to HM the ultra speed stuff isn't quite as important, but it still plays a key role.....but only if I can stay injury-free!
I think the strength work will help, it's expensive, but I'm doing 1:1 coaching with these guys
https://www.themovementblueprint.co/1-1-bespoke-co...
Regards my running training, I'm doing that myself, and I have my coach to help with that, this guy is just for the strength work. The idea of the sessions are to get me working without absolutely killing me. So far I think it's helping. We identified a number of flaws in certain specific movement patterns which we are addressing and I already feel a bit stronger (currently on week 6 or 7 I think).
Sorry for the essay
Watched the Vitality 10k this morning, I was up there yesterday for the mile and had friends running today so trying to spot them, nice to see that even if the intention was a set up for Mo to win, Ellis Cross comfortably beat him.
I wonder how much longer Mo can hang on near the top.
I wonder how much longer Mo can hang on near the top.
VEIGHT said:
I help out at a casual running group (70 members) and we are looking to become affiliated with EA.
Has anyone here done or are involved in this that I can ask a couple of questions. Just looking to see what the best way of going about it is!
I have done exactly this in the past and in my experience it isn't worth the time, trouble and expense . . . unless you intend for your club to become involved in County athletics. With EA, you have to provide certain personal details of your members - DOB, address etc. There's quite a bit of bureaucracy involved.Has anyone here done or are involved in this that I can ask a couple of questions. Just looking to see what the best way of going about it is!
I formed a club that was a member of EA for 7 or 8 years; after this, we joined the Association of Running Clubs (ARC) and found the issue of paying subs and membership to be MUCH easier and considerably cheaper. There's also MUCH less paperwork than with EA.
You have most of the benefits of being a member of an EA club - such as insurance cover for members and for races that you might wish to put on.
In a nutshell, look into EA membership, look at the costs and what is involved in setting up a club and then look at the same for joining the ARC. Joining ARC is MUCH easier, cheaper and almost certainly all that you require to meet the needs of your club.
Take a look at this link :
http://www.runningclubs.org.uk/
To join the ARC, it would cost your club (for 61-80 members) a total of £99, which I think is very reasonable - it would cost far more to become affiliated to EA.
Edited by pubrunner on Tuesday 3rd May 08:25
Birmingham Half Marathon on Sunday. 1.21.
Haven't done brum half for good few years since it started and finished on Broad Street with one killer hill in Edgbaston. Not sure if I prefer that to the two or three lumps along the way including one in the last 800m up past Moor Street Station
It's a mixed 10k/half course so you tend to have to dodge the 60 minute 10k'ers towards the end too.
Haven't done brum half for good few years since it started and finished on Broad Street with one killer hill in Edgbaston. Not sure if I prefer that to the two or three lumps along the way including one in the last 800m up past Moor Street Station
It's a mixed 10k/half course so you tend to have to dodge the 60 minute 10k'ers towards the end too.
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