The Running Thread Vol 2
Discussion
Thisonepotato said:
Is a gait analysis worth it? I have no where local but over in London and I think many places do it free such as the ASICS store. Is it worth it?
I am running ASICS culmulus 23 at present and at 300km in getting some foot pain!
If you mean one of those places that films you from behind, I probably wouldn't bother. As long as you're not massively over striding just get something that fits and is comfortable.I am running ASICS culmulus 23 at present and at 300km in getting some foot pain!
My experience is that you'd be much better off focussing on core strength than trying to fix any underlying issues with different shoes.
Tim330 said:
40:36 at the Shinfield 10k today. Happy with that as quickest in 10 years.
I've managed two sub 90 hm this year so thought sub 40 10k would be an equivalent but not quite. A bit more speedwork needed perhaps
Great work! I am aiming for a sub 40 10k over the next 6 months! Lots of 400m and km repeats seems the answer! I've managed two sub 90 hm this year so thought sub 40 10k would be an equivalent but not quite. A bit more speedwork needed perhaps
joshcowin said:
Tim330 said:
Great work! I am aiming for a sub 40 10k over the next 6 months! Lots of 400m and km repeats seems the answer! 
For 10km I found a mix of shorter (800m) and longer (up to 2km) repeats worked well. Even threw in a few 3 x 10 min reps.
A good marker for 10km pace, which has proven very accurate a number of times for me is to run 7km evenly but as fast as possible with no taper after 5 or 6 days of straight running ( usually run 6 days a week) so tired legs. The average pace is usually a realistic 10k target pace.
The other thing of course is a good 12 weeks of solid volume, for me around 70km / week average. Including a good 16k - 20k long run each week.
I went from 40:30 to 38:40 and then 37:25 over the course of 12 months or so. Other markers included 17:45 5km and 1:25/6 half. I was late 40’s then. I think I could have gone high 36, but never got the chance, then I tapered off the training.
A general rule I have also heard is 5km race time x2 +1min
Good luck!
A good marker for 10km pace, which has proven very accurate a number of times for me is to run 7km evenly but as fast as possible with no taper after 5 or 6 days of straight running ( usually run 6 days a week) so tired legs. The average pace is usually a realistic 10k target pace.
The other thing of course is a good 12 weeks of solid volume, for me around 70km / week average. Including a good 16k - 20k long run each week.
I went from 40:30 to 38:40 and then 37:25 over the course of 12 months or so. Other markers included 17:45 5km and 1:25/6 half. I was late 40’s then. I think I could have gone high 36, but never got the chance, then I tapered off the training.
A general rule I have also heard is 5km race time x2 +1min
Good luck!
Belfast marathon on Sunday past. I was on B leg relay but just kept going to the end at easy pace. I don’t do longer runs and hasn’t trained for it (never ran past 13.1) but felt surprisingly ok. It would put me in mind to do Dublin in October. But do a few training runs.
Bit of doms yesterday but will head out tonight easy pace.
north shore animal shelter
Bit of doms yesterday but will head out tonight easy pace.
north shore animal shelter
Mankers said:
For 10km I found a mix of shorter (800m) and longer (up to 2km) repeats worked well. Even threw in a few 3 x 10 min reps.
A good marker for 10km pace, which has proven very accurate a number of times for me is to run 7km evenly but as fast as possible with no taper after 5 or 6 days of straight running ( usually run 6 days a week) so tired legs. The average pace is usually a realistic 10k target pace.
The other thing of course is a good 12 weeks of solid volume, for me around 70km / week average. Including a good 16k - 20k long run each week.
I went from 40:30 to 38:40 and then 37:25 over the course of 12 months or so. Other markers included 17:45 5km and 1:25/6 half. I was late 40’s then. I think I could have gone high 36, but never got the chance, then I tapered off the training.
A general rule I have also heard is 5km race time x2 +1min
Good luck!
Great, thanks for this!! The volume I can do no problem!A good marker for 10km pace, which has proven very accurate a number of times for me is to run 7km evenly but as fast as possible with no taper after 5 or 6 days of straight running ( usually run 6 days a week) so tired legs. The average pace is usually a realistic 10k target pace.
The other thing of course is a good 12 weeks of solid volume, for me around 70km / week average. Including a good 16k - 20k long run each week.
I went from 40:30 to 38:40 and then 37:25 over the course of 12 months or so. Other markers included 17:45 5km and 1:25/6 half. I was late 40’s then. I think I could have gone high 36, but never got the chance, then I tapered off the training.
A general rule I have also heard is 5km race time x2 +1min
Good luck!
I am writing my plan up at the moment, hope by the end of summer to have a decent crack at 10km!
MesoForm said:
First race of 2023 for me last night - a 5 mile race along the promenade in Great Yarmouth. Snuck in under 42 minutes which is fine, but as it's a 3 race series I'll see if I can get that under 40 minutes in 4 weeks time... Was really windy last night so it might be possible and I've got a 10k and 10 mile race coming up before the last one (yes, I went a bit race-entry happy) so who knows what the extra distance will do.
Quoting myself from 2 weeks ago - managed to knock off over a minute in the second race of the series, just have to knock off another 40 in 2 weeks time and I'll get in under 40 minutes MesoForm said:
MesoForm said:
First race of 2023 for me last night - a 5 mile race along the promenade in Great Yarmouth. Snuck in under 42 minutes which is fine, but as it's a 3 race series I'll see if I can get that under 40 minutes in 4 weeks time... Was really windy last night so it might be possible and I've got a 10k and 10 mile race coming up before the last one (yes, I went a bit race-entry happy) so who knows what the extra distance will do.
Quoting myself from 2 weeks ago - managed to knock off over a minute in the second race of the series, just have to knock off another 40 in 2 weeks time and I'll get in under 40 minutes I'm doing Leeds Marathon on 14th May and been pleased with my two 20 milers so feeling confident of a good result. My Sub-4 Hour days are behind me for now so targeting 4H 15M ...
Did the Great Birmingham Run half marathon yesterday. My first proper road race instead instead of getting a medal for doing laps round a park.
I only managed 4 hours sleep. Woke up in the middle of the night and struggled to sleep thereafter. Still felt good for the rest of the morning but I had nothing left in the last couple of miles.
On the one hand I'm gutted at not getting an 'official' sub-2hr run chip-timed but on the other it was great to take part in an inner-city road race with great crowd support.
I only managed 4 hours sleep. Woke up in the middle of the night and struggled to sleep thereafter. Still felt good for the rest of the morning but I had nothing left in the last couple of miles.
On the one hand I'm gutted at not getting an 'official' sub-2hr run chip-timed but on the other it was great to take part in an inner-city road race with great crowd support.
Smitters said:
Off for double scans today, left shin for suspected stress fracture and right ankle to find out why there's poor movement after a break 12 months ago.
Think this thread is as close as I'll be getting to running for a while.
That's not good. Hope it turns out to not be as bad as expected.Think this thread is as close as I'll be getting to running for a while.
entropy said:
Did the Great Birmingham Run half marathon yesterday. My first proper road race instead instead of getting a medal for doing laps round a park.
I only managed 4 hours sleep. Woke up in the middle of the night and struggled to sleep thereafter. Still felt good for the rest of the morning but I had nothing left in the last couple of miles.
On the one hand I'm gutted at not getting an 'official' sub-2hr run chip-timed but on the other it was great to take part in an inner-city road race with great crowd support.
Watch out - running in races gets quite addictive! Especially in a city with crowds cheering you on.I only managed 4 hours sleep. Woke up in the middle of the night and struggled to sleep thereafter. Still felt good for the rest of the morning but I had nothing left in the last couple of miles.
On the one hand I'm gutted at not getting an 'official' sub-2hr run chip-timed but on the other it was great to take part in an inner-city road race with great crowd support.
I was quite pleased to get my third quickest 10k race at the weekend, or at least I was until I saw I finished 31st out of 34 in my age category
I know you shouldn't compare yourself to others but it's a bit of a kick in the teeth.CardinalBlue said:
It was a really well supported event and was passed by Kevin\Rob a couple of time which meant being in the middle of a huge roar each time.It was also hotter than I wanted and as hilly as expected - mostly enjoyed it but not sure I'll be doing it again.
Mark-C said:
CardinalBlue said:
It was a really well supported event and was passed by Kevin\Rob a couple of time which meant being in the middle of a huge roar each time.It was also hotter than I wanted and as hilly as expected - mostly enjoyed it but not sure I'll be doing it again.
I was supporting outside the Lawnswood Arms around mile 23. Tears in my eyes when Kev and Rob went past (being a long term Rhinos fan who has watched them through their whole careers)
I will get fit, get the weight back off and get back out there to do it next year. Sick of injuries keeping me down (chocolate left knee, two bad ankles and prolapsed disc in my back have meant I have hardly run in 3 years, so time to get the weight back off and get on it)
Pieman68 said:
Mark-C said:
CardinalBlue said:
It was a really well supported event and was passed by Kevin\Rob a couple of time which meant being in the middle of a huge roar each time.It was also hotter than I wanted and as hilly as expected - mostly enjoyed it but not sure I'll be doing it again.
I was supporting outside the Lawnswood Arms around mile 23. Tears in my eyes when Kev and Rob went past (being a long term Rhinos fan who has watched them through their whole careers)
I will get fit, get the weight back off and get back out there to do it next year. Sick of injuries keeping me down (chocolate left knee, two bad ankles and prolapsed disc in my back have meant I have hardly run in 3 years, so time to get the weight back off and get on it)
I assume the Chevin was the bloody great hill out of Otley (A660/658 to Old Bramhope)? It just went on and on.... When I went up only about 6 people were running (and we passed one as we did our Jeffing walk). Another person that did it with us said he'd never seen as many walking on marathon as he went up (in the 2nd wave). Feeling it in the legs today...
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