The Running Thread Vol 2
Discussion
cannondale said:
A good friend of mine and one of his mates are running around Wales just now for Mental Health. 1,700km in 20 odd days. Very inspirational and deserve a medal for even contemplating the thought in the first place.
https://chasingthedragon.run
Awesome stuff - this is right up there on my to do list, though probably not in 20 days! I do hope they know what else chasing the dragon means though. At least it's not for a drug-related charity! ETA - donated.https://chasingthedragon.run
Edited by Smitters on Tuesday 9th May 11:24
I've been in running hibernation for a while, having broken my foot twice in the space of a year.
Following a consistent block of training, I surprised myself with a 15:46 5km on the track. That's my fastest time since 2012. No idea where it came from but certainly motivated (and currently second in my age group rank, not that it will last!).
Following a consistent block of training, I surprised myself with a 15:46 5km on the track. That's my fastest time since 2012. No idea where it came from but certainly motivated (and currently second in my age group rank, not that it will last!).
Smitters said:
Awesome stuff - this is right up there on my to do list, though probably not in 20 days! I do hope they know what else chasing the dragon means though. At least it's not for a drug-related charity! ETA - donated.
Awesome!! That was well worth posting just for your donation, many thanks. Edited by Smitters on Tuesday 9th May 11:24
Yes, I'm sure the boys are well aware of the different connotations.
Unfortunately Mal has had to drop out due to injury but James remains strong. I'm in no doubt he will make it round. Both absolute legends.
Keep an eye on the tracker for updates.
What are people's thoughts about rest days and over training?
Bear in mind that I'm probably a bit bigger and slower than the average on here (6'2", 15st, 28ish min 5k, 60ish min 10k)...
Didn't do much beyond parkrun over the winter but with Endure 24 next month I'm trying to get a bit fitter, so for the last couple of weeks I've started walking to work (4km) and running home. I'm thinking that I need to both up my distance and get used to running regularly for Endure, so run commuting seems ideal.
I had a great run home yesterday, 4.5k at only 5s/km slower than my parkrun PB (26:26), but this morning my legs felt a bit stiff for the first few hundred yards, and this evening I've just done 5.5km home but had to stop and stretch my calves a couple of times as they were absolutely killing me going uphill.
Am I overdoing it or is it not something I need to worry about with the distance I'm doing and I just need to stretch better?
I'm thinking I probably need to be doing 10k a couple of times a week and shorter runs most other days as I'm expecting to be doing 4 or 5 laps at Endure (20-25 miles)
Bear in mind that I'm probably a bit bigger and slower than the average on here (6'2", 15st, 28ish min 5k, 60ish min 10k)...
Didn't do much beyond parkrun over the winter but with Endure 24 next month I'm trying to get a bit fitter, so for the last couple of weeks I've started walking to work (4km) and running home. I'm thinking that I need to both up my distance and get used to running regularly for Endure, so run commuting seems ideal.
I had a great run home yesterday, 4.5k at only 5s/km slower than my parkrun PB (26:26), but this morning my legs felt a bit stiff for the first few hundred yards, and this evening I've just done 5.5km home but had to stop and stretch my calves a couple of times as they were absolutely killing me going uphill.
Am I overdoing it or is it not something I need to worry about with the distance I'm doing and I just need to stretch better?
I'm thinking I probably need to be doing 10k a couple of times a week and shorter runs most other days as I'm expecting to be doing 4 or 5 laps at Endure (20-25 miles)
My view is to keep the runs hard or easy. You can easily end up in the middle ground when you're doing runs for mileages sake rather than putting in quality miles. Work out which runs you want to be effort sessions and keep any mileage in between as gentle, active recovery type runs.
My own experience is that total miles isn't as important as the quality of the effort sessions - coupled with the weekly long (gentle) run to build that time on your feet factor.
But if you're enjoying run commuting, roll with it. Treat most as gentle runs where you're just keeping the legs turning over, no real effort. I personally love those runs - no pressure, pure running for runnings sake. If you start picking up injuries or aren't 100% for your effort sessions though I'd start cutting them out.
My own experience is that total miles isn't as important as the quality of the effort sessions - coupled with the weekly long (gentle) run to build that time on your feet factor.
But if you're enjoying run commuting, roll with it. Treat most as gentle runs where you're just keeping the legs turning over, no real effort. I personally love those runs - no pressure, pure running for runnings sake. If you start picking up injuries or aren't 100% for your effort sessions though I'd start cutting them out.
bullfis7 said:
Hi all, relatively new to running (6 month or so) and very new to this thread! Did Chatsworth 10k on Sunday, my 2nd 10k and did 54:29. Really have caught the bug with it though, hoping to do another 10k this month to try and crack 50 min!
Well done and keep chasing the targets. My own experience of run commuting is there ends up being some time pressure on the way in. Making sure you get five minutes to stretch before showering and sitting at a desk (in my case) makes a world of difference. If I sit straight down, get distracted by emails and stand up 30 minutes later for a coffee/shower etc, my legs tell me right away I'm in a world of trouble. The same would be true at the end of the Endure laps I think, no matter how appealing at camping chair looks!
I entirely agree wit the above sentiments of run the slow runs slow and the fast runs fast. Weird middle-ground runs that tire you out, are too fast for long distance and too slow to really improve your running speed are the semi-serious runner's worst enemy. I've seen pro marathoners and ultra-runners on Strava doing ten minute miles on slow runs. If that's their slow, how slow should I be going, I keep thinking!
Good luck with Endure. I'm doing Cirencester 24 Hours in July, though as a billy-no-mates. I don't have any daft friends, apparently.
I entirely agree wit the above sentiments of run the slow runs slow and the fast runs fast. Weird middle-ground runs that tire you out, are too fast for long distance and too slow to really improve your running speed are the semi-serious runner's worst enemy. I've seen pro marathoners and ultra-runners on Strava doing ten minute miles on slow runs. If that's their slow, how slow should I be going, I keep thinking!
Good luck with Endure. I'm doing Cirencester 24 Hours in July, though as a billy-no-mates. I don't have any daft friends, apparently.
I think I'm definitely guilty of the middle ground comment, the last couple of weeks I've been running 4-5km home and getting consistently quicker, but hadn't thought about recovery runs. I'll try a longer slower one today, it's gloriously sunny so a good day to trot barefoot down the beach for a few km at the end.
Given that I'd do 10K at about 6:00/km, should I be aiming to go slower than that for a gentle 7-8km?
Given that I'd do 10K at about 6:00/km, should I be aiming to go slower than that for a gentle 7-8km?
Went out last night and did a gentle 10k over the fields. Wasn't pushing myself as I was routefinding as much as anything else. Did it in a touch over an hour including a pause for a photo at about 6k.
This evening I decided I'd up the pace a little to went out to push myself on my 5k route and smashed all the PRs on that route.
Still only doing a 5k in 26 minutes but it's an improvement for me.
Pub tonight I think.
This evening I decided I'd up the pace a little to went out to push myself on my 5k route and smashed all the PRs on that route.
Still only doing a 5k in 26 minutes but it's an improvement for me.
Pub tonight I think.
Bit of a conundrum. The past couple of runs my feet have been feeling numb about 3k in. Normally run 5-10ks 3 times a week have the 10k Baker Hughes in Aberdeen. I haven't touched my laces for ages, using the same socks etc. tried loosening laces very slightly tonight but to no avail. Stava says I've done around 400km/250miles in my running shoes (Nike Revolution 3), a bit soon to be wearing out shirely?
I've only got some trail running shoes and some generic trainers (Fila Simulite 3) as spare, so I'll probably take the latter to the parkrun on Saturday to see if the issue persists...
I've only got some trail running shoes and some generic trainers (Fila Simulite 3) as spare, so I'll probably take the latter to the parkrun on Saturday to see if the issue persists...
egor110 said:
Tits - just done a 11 mile run got in synced it and the runs vanished ?
What watch?Whatever it is, either the proprietary website (Garmin/TomTom etc) should have it saved, you'll be able to export it again. Or check the watch for the most recent .fit file and manually upload to Strava.
tenohfive said:
egor110 said:
Tits - just done a 11 mile run got in synced it and the runs vanished ?
What watch?Whatever it is, either the proprietary website (Garmin/TomTom etc) should have it saved, you'll be able to export it again. Or check the watch for the most recent .fit file and manually upload to Strava.
tenohfive said:
Any recommended sessions? I've just put together an 8x400m, 200m recovery float workout on my watch with the 400m blocks being just above 5K pace, recovery 30-60s slower. Good place to start?
Should I look at ladders or pyramids?
I don't want to overcomplicate things, I'm just after a couple of sessions I can chuck on the watch and follow that are likely to have a positive impact on speed and bring me into sub 3:15 marathon territory.
Bump...any recommendations for a decent interval session for better pace on long runs (marathons upwards)?Should I look at ladders or pyramids?
I don't want to overcomplicate things, I'm just after a couple of sessions I can chuck on the watch and follow that are likely to have a positive impact on speed and bring me into sub 3:15 marathon territory.
tenohfive said:
Bump...any recommendations for a decent interval session for better pace on long runs (marathons upwards)?
3 x 2km @ 10km pace (2-3 mins between each).2 x 5km @ half marathon pace (jog a km or two inbetween)
3 x 5km (or 10-12km straight) at target marathon pace
I've found no real gain in training faster than 10km pace when racing longer distances. In some cases it may even be counter productive. You are trying to train your body to:
1) Use a higher proportion of fat as energy source.
2) Limit production of lactic (increase aerobic & lactic thresholds)
3) Increase glycogen storage.
Your faster sessions should target (1) and (2). Your longer runs go after (3), and it's a good idea to vary your longest run to invoke a stronger stimulus to this training. If you do the same thing week in week out, your improvements from that session will likely plateau. If you can run, say 22 miles in relative comfort, maybe try 5 miles normal, 10 x fast running up a hill (jog down), then complete run as normal. The middle part will quickly burn up glycogen reserves, forcing your body to respond by (1) and (3).
Even for shorter stuff, 10km pace provides a good training stimulus. I'm just back from a county champs 3km race. It was a bit of a burn-up and I managed to run my fastest 2 laps of the year in the last 800m - that's in spite of never running faster than my 10km pace (outside of my occasional races). Another silver for the collection (couldn't keep with the winner over the last 150m).
onedsla said:
3 x 2km @ 10km pace (2-3 mins between each).
2 x 5km @ half marathon pace (jog a km or two inbetween)
3 x 5km (or 10-12km straight) at target marathon pace
I've found no real gain in training faster than 10km pace when racing longer distances. In some cases it may even be counter productive. You are trying to train your body to:
1) Use a higher proportion of fat as energy source.
2) Limit production of lactic (increase aerobic & lactic thresholds)
3) Increase glycogen storage.
Your faster sessions should target (1) and (2). Your longer runs go after (3), and it's a good idea to vary your longest run to invoke a stronger stimulus to this training. If you do the same thing week in week out, your improvements from that session will likely plateau. If you can run, say 22 miles in relative comfort, maybe try 5 miles normal, 10 x fast running up a hill (jog down), then complete run as normal. The middle part will quickly burn up glycogen reserves, forcing your body to respond by (1) and (3).
Even for shorter stuff, 10km pace provides a good training stimulus. I'm just back from a county champs 3km race. It was a bit of a burn-up and I managed to run my fastest 2 laps of the year in the last 800m - that's in spite of never running faster than my 10km pace (outside of my occasional races). Another silver for the collection (couldn't keep with the winner over the last 150m).
That's interesting, thanks. I'll give some of those a go.2 x 5km @ half marathon pace (jog a km or two inbetween)
3 x 5km (or 10-12km straight) at target marathon pace
I've found no real gain in training faster than 10km pace when racing longer distances. In some cases it may even be counter productive. You are trying to train your body to:
1) Use a higher proportion of fat as energy source.
2) Limit production of lactic (increase aerobic & lactic thresholds)
3) Increase glycogen storage.
Your faster sessions should target (1) and (2). Your longer runs go after (3), and it's a good idea to vary your longest run to invoke a stronger stimulus to this training. If you do the same thing week in week out, your improvements from that session will likely plateau. If you can run, say 22 miles in relative comfort, maybe try 5 miles normal, 10 x fast running up a hill (jog down), then complete run as normal. The middle part will quickly burn up glycogen reserves, forcing your body to respond by (1) and (3).
Even for shorter stuff, 10km pace provides a good training stimulus. I'm just back from a county champs 3km race. It was a bit of a burn-up and I managed to run my fastest 2 laps of the year in the last 800m - that's in spite of never running faster than my 10km pace (outside of my occasional races). Another silver for the collection (couldn't keep with the winner over the last 150m).
I was meant to be racing today but had a nightmare yesterday and still had things to sort today that meant I couldn't race in the morning.
Ended up getting in 9 miles later in the day at a pretty good pace for a long run-although I wore a long sleeve top (it was cold when I started!) and really overheated towards the end. It was a lovely run though and a great new route that I could just relax into. I love it when after a tough period you can have a run like that in a great location and it just washes all the stress away!
Ended up getting in 9 miles later in the day at a pretty good pace for a long run-although I wore a long sleeve top (it was cold when I started!) and really overheated towards the end. It was a lovely run though and a great new route that I could just relax into. I love it when after a tough period you can have a run like that in a great location and it just washes all the stress away!
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