The Running Thread Vol 2
Discussion
On the top half I have a mix of Nike Pro Combat, Adidas Climalite and Smelly Helly ones that get wheeled out at this time of year - very long in the tooth, but they do the job - all much of a muchness.
Once it starts to really get cold - Icebreaker Merino cannot be beaten - pricey, but £/km man maths make them a sensible choice - they keep you warmer than a spud in an oven and don't stink when you leave them at the bottom of the laundry basket.
2XU are my go to for running tights/baselayers - the small tall size fits a lanky scrawnbag like myself perfectly.
Once it starts to really get cold - Icebreaker Merino cannot be beaten - pricey, but £/km man maths make them a sensible choice - they keep you warmer than a spud in an oven and don't stink when you leave them at the bottom of the laundry basket.
2XU are my go to for running tights/baselayers - the small tall size fits a lanky scrawnbag like myself perfectly.
A question for you guys. I've posted this elsewhere but i'm interested in knowing everyone's thoughts:
I'm 51 and run a 19 min 5km which has taken me along time to achieve thus far. My problem. If (after a warm up) i try and run a sub 20 min 5km pace (i do this every week in interval training) i injure myself. So much so, i'm so sore i almost can't run for a whole week and my breathing is so laboured i'm at a point of collapse.
However, if i go and run at an easy pace (5.00km pace) i then enter a rhythmic state after about 7 or 8km where i can then run reasonably comfortable at a sub 20 min 5k pace. Is it because i'm old? not warming up properly or my heart is just suited to middle distance running more rather than a fast 5km from the get go?
What happens to your body when you hit that rhythmic state and why? Running a sub 4.00k pace straight away nearly kills me but i can run that pace ok after running 7 or 8km before hand. I'm confused.
I'm 51 and run a 19 min 5km which has taken me along time to achieve thus far. My problem. If (after a warm up) i try and run a sub 20 min 5km pace (i do this every week in interval training) i injure myself. So much so, i'm so sore i almost can't run for a whole week and my breathing is so laboured i'm at a point of collapse.
However, if i go and run at an easy pace (5.00km pace) i then enter a rhythmic state after about 7 or 8km where i can then run reasonably comfortable at a sub 20 min 5k pace. Is it because i'm old? not warming up properly or my heart is just suited to middle distance running more rather than a fast 5km from the get go?
What happens to your body when you hit that rhythmic state and why? Running a sub 4.00k pace straight away nearly kills me but i can run that pace ok after running 7 or 8km before hand. I'm confused.
I guess everyone’s different. I’m a similar pace to you (never raced a 5k, but do 10k in 39), although 8 years younger. I need to do dynamic movements for five minutes, then jog for 10, preferably 15 minutes before any tempo, intervals, or race. 7-8km (35-40mins I guess?) does seem like a lot - are you doing dynamic movements before you start the jog?
RobM77 said:
I guess everyone’s different. I’m a similar pace to you (never raced a 5k, but do 10k in 39), although 8 years younger. I need to do dynamic movements for five minutes, then jog for 10, preferably 15 minutes before any tempo, intervals, or race. 7-8km (35-40mins I guess?) does seem like a lot - are you doing dynamic movements before you start the jog?
Yes Rob. Dynamic warm up for about 10mins. It just seems as though it takes me an absolute age to get fully warmed up (between 20 to 30 mins of running) and if i try and run quickly from the off, my breathing is extremely laboured and i also normally end up injured. That's why i always struggled with park run - it was difficult to get warmed up sufficiently to achieve a good time.
I’m in a similar position @59
I put it down to the old body needing longer to warm up & recover
My Parkrun is exactly 2 miles from my house, so I take an easy run there (in the good old days) then ready for the off. Can then go off at race pace.
I did a 10 mile race last Sunday, easier pace, so didn’t need to warm up much. 7 min mile pace. But 5k pace & sub 4 min kilometres needs a long warm up for me.
I used to do speed training with club on a track. But always ended up injured, so knocked that on the head!
Thankfully injury free this year, although creaking a bit..
I put it down to the old body needing longer to warm up & recover
My Parkrun is exactly 2 miles from my house, so I take an easy run there (in the good old days) then ready for the off. Can then go off at race pace.
I did a 10 mile race last Sunday, easier pace, so didn’t need to warm up much. 7 min mile pace. But 5k pace & sub 4 min kilometres needs a long warm up for me.
I used to do speed training with club on a track. But always ended up injured, so knocked that on the head!
Thankfully injury free this year, although creaking a bit..
I only warmup for parkrun and races, general runs its straight out the door and off. I’m 47, low 19s on a good day for 5km but without a warmup it’s a struggle to manage 5min or under for first km of a general run. I wear shorts for virtually all my runs but very occasionally in the winter wear leggings and do find the first couple of Kms tend to be quicker without trying. I’ve always assumed it’s just due to my muscles warming up quicker. Couple of times a week I do some proper trail stuff - first km out the door is slightly downhill to get to the trail yet I always run it quicker in reverse for the last km of my run, no matter how long or hard the core bit of the run has been, presumably as I’m warned up by then.
For a condensed warm up try this after a km or so of easy jogging...
10s running at 50% effort
Turn round and 10s back also 50% effort
10s out at 75% effort (original direction)
Turn round and 10s back at 50% effort
10s at 100% effort
10s at 50%
10s at 75%
10s at 50%
That’s generally enough. In little over a minute can get quite a sweat on and ready to go for my race / interval session.
Some of the better runners I know do a 5km warmup before parkrun and then 5km cooldown afterwards. I agree with Rob, everyone is different however.
For a condensed warm up try this after a km or so of easy jogging...
10s running at 50% effort
Turn round and 10s back also 50% effort
10s out at 75% effort (original direction)
Turn round and 10s back at 50% effort
10s at 100% effort
10s at 50%
10s at 75%
10s at 50%
That’s generally enough. In little over a minute can get quite a sweat on and ready to go for my race / interval session.
Some of the better runners I know do a 5km warmup before parkrun and then 5km cooldown afterwards. I agree with Rob, everyone is different however.
Edited by cslwannabe on Saturday 24th October 21:46
andy_s said:
How'd you get on? Tough conditions once the heavens opened I heard...
Better than expected, windy for the first half then rained on and off for the last 35km. Got my best percentile finish in an Ultra, 21st overall, 19th male. Had some top crewing by the wife and her fuelling kept me going, pizza at Clay Bank, pasta with homemade sauce just out of Osmotherley and stilton and broccoli soup with garlic dough ball dunkers at Sutton Bank, finished on a high and babbled all the way home! Right knee is a little tender today. TiminYorkshire said:
andy_s said:
How'd you get on? Tough conditions once the heavens opened I heard...
Better than expected, windy for the first half then rained on and off for the last 35km. Got my best percentile finish in an Ultra, 21st overall, 19th male. Had some top crewing by the wife and her fuelling kept me going, pizza at Clay Bank, pasta with homemade sauce just out of Osmotherley and stilton and broccoli soup with garlic dough ball dunkers at Sutton Bank, finished on a high and babbled all the way home! Right knee is a little tender today. ts a bit like a car, you don't go and floor the pedal right out of the gate. You let it warm up
Training run - first mile easy and then normal pace
Long run - First 2-3 miles easy and then long run pace
Training session - At least 1 mile warm up then strides and stretches before session. + cool down
5km race - 2 mile warm up, then race then cool down
10km race - 1-2 mile warm up and then race
Half - 1 mile max warm up
Marathon - about 1/2 a mile..... its a marathon after all
Training run - first mile easy and then normal pace
Long run - First 2-3 miles easy and then long run pace
Training session - At least 1 mile warm up then strides and stretches before session. + cool down
5km race - 2 mile warm up, then race then cool down
10km race - 1-2 mile warm up and then race
Half - 1 mile max warm up
Marathon - about 1/2 a mile..... its a marathon after all
joshcowin said:
My wife completed the couch to 5k this morning! Her last 3 runs were all 5k+ as she seeme to run a 28minute 5k consistently.
Super proud and its great running together, she's really enjoyed it and plans on running 3 times a week now!
Nice, my GF is doing this, has never run before, she is on week four. I went out with her Saturday, but I find running two minutes and then walking for one more annoying than anything ! Super proud and its great running together, she's really enjoyed it and plans on running 3 times a week now!
Parsnip said:
What on earth is a mile?
Challenge in the gym to set the fastest mile time. A mile is just a bit longer than a KM right?
Never has 600m felt so long.
I remember once doing a handicap mile on the track (so the people with slower times went off first, quicker ones at the back) at an open event at the end of the season one year. I started off last, the little kid who went off first had about a 500m lead! I was used to 1500m so went out at 1500m race pace. That last 109m was hellish! Talk about "treading water" heheChallenge in the gym to set the fastest mile time. A mile is just a bit longer than a KM right?
Never has 600m felt so long.
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