The Running Thread Vol 2
Discussion
Does anyone get what I would call a 'restless' ache in their legs in they don't run for a few days?
It's hard to describe...just an uncomfortable achey feeling in the legs, completely different to soreness from exercise.
I've found running is the only thing that gets rid of the feeling, stretching doesn't help. It might be caused by too much sitting, I don't know.
It's hard to describe...just an uncomfortable achey feeling in the legs, completely different to soreness from exercise.
I've found running is the only thing that gets rid of the feeling, stretching doesn't help. It might be caused by too much sitting, I don't know.
tenohfive said:
Go out, don't over cook it in the first 3-4k to give yourself time to warm up then up the pace from there and see how it feels.
I'm not sure if this helps, but there's an old Chris Boardman quote from his TT days that I've always liked. Along the lines of going out at a pace and trying to judge if it's the right one:
Ask yourself - can I maintain this pace to the end?
If 'yes' - you're going too slow.
If 'no' - you're going too fast.
The answer you're aiming for is 'maybe.'
Should've thought that in a local 5k race last night - went round at what I thought was a decent pace, checked my watch at 3k and realised I really should've been running much quicker!I'm not sure if this helps, but there's an old Chris Boardman quote from his TT days that I've always liked. Along the lines of going out at a pace and trying to judge if it's the right one:
Ask yourself - can I maintain this pace to the end?
If 'yes' - you're going too slow.
If 'no' - you're going too fast.
The answer you're aiming for is 'maybe.'
Got some nice consistent splits mind...
But I really should be able to run much quicker, especially as I just bimbled round with a mate a week ago a simliar distance at a slightly quicker pace, but running with him seems to push us both quicker.
Cracking weather at a cracking venue with a cracking course.
Just finished the Hoohaah 10k at Wimpole Hall.
Really good course with blue skies, warm but not hot and refreshingly cool in the shade through the forest.
Also cracked my first 1hr 10k which I’m happy about, and as it’s my 3rd HooHaah event I got my free technical T as well.
Not a bad start to a Sunday.
Just finished the Hoohaah 10k at Wimpole Hall.
Really good course with blue skies, warm but not hot and refreshingly cool in the shade through the forest.
Also cracked my first 1hr 10k which I’m happy about, and as it’s my 3rd HooHaah event I got my free technical T as well.
Not a bad start to a Sunday.
Just an easy 5k for me this morning because I have a competitive 9k next Sunday.
Been really busy so this has kind of crept up on me and I haven’t really got any idea how fast to aim for. Threw in a couple of sub 5:00 min km this morning and they felt fine, so was tuning about starting at 5:00 min km next week and then see how well I hang on (can do 5k in 23mins) before perhaps upping pace towards end. We’ll see.
Been really busy so this has kind of crept up on me and I haven’t really got any idea how fast to aim for. Threw in a couple of sub 5:00 min km this morning and they felt fine, so was tuning about starting at 5:00 min km next week and then see how well I hang on (can do 5k in 23mins) before perhaps upping pace towards end. We’ll see.
Parkrun PB of 21:40 for me yesterday and a 10K race in sutton park today. Quite a tough route especially in this heat. Ended with exactly the same time that I did last time I ran it (few years ago). Did walk the water stops and stop for a breather a couple of times so reasonably happy with that.
travel is dangerous said:
well done, that's a huge improvement! Did you train for it specifically?
Not for this one particular race, no. I have been upping my morning runs to 3x 10kmish in around an hour over the winter. And Hyde Park is a lot flatter than North London.Speed work next. I want sub 50 10km really. Then a sub 2h half marathon. Then a...
Experiments complete and learned a lot from the experience.
2:42 for 3rd in the Liverpool RnR marathon (can claim 1st in age category, as beaten by younger men). A minute slower than London, but on a hillier course in similar warm conditions. Feel 'normal' today and had no problems keeping up with my 7 year old (whilst pushing the 2 year old) on her scooter ride to school. I usually can't run for 3 or 4 days following a marathon.
Ended up running alone from about 2km in, which was a very different experience - and enjoyable in its own way. My previous best finish position was 30th (which is far enough back to have no idea what place I was in).
What worked:
Increasing salt levels in the 24 hours before the race (knowing it would be a hot one) plus drinking very little water, only sports drink = no cramp
2 day taper instead of 2 weeks - proving that I 'over taper' in the past. 1 week would suffice.
Running by heart rate regardless of pace (so pretty slow uphill) - was aiming for 163bpm, but averaged lower. Probably should aim for 165 to achieve 163 as I was over compensating when I saw 163..
Maintaining long runs closer to race day = think this is important. Will look to run a hardish 24 miles 10 days before my next one. This could be one of the reasons why my legs took less of a battering.
Now back to the track. My 3000m time last week shows that I'm more of a (long) middle distance guy than marathoner at the moment.
2:42 for 3rd in the Liverpool RnR marathon (can claim 1st in age category, as beaten by younger men). A minute slower than London, but on a hillier course in similar warm conditions. Feel 'normal' today and had no problems keeping up with my 7 year old (whilst pushing the 2 year old) on her scooter ride to school. I usually can't run for 3 or 4 days following a marathon.
Ended up running alone from about 2km in, which was a very different experience - and enjoyable in its own way. My previous best finish position was 30th (which is far enough back to have no idea what place I was in).
What worked:
Increasing salt levels in the 24 hours before the race (knowing it would be a hot one) plus drinking very little water, only sports drink = no cramp
2 day taper instead of 2 weeks - proving that I 'over taper' in the past. 1 week would suffice.
Running by heart rate regardless of pace (so pretty slow uphill) - was aiming for 163bpm, but averaged lower. Probably should aim for 165 to achieve 163 as I was over compensating when I saw 163..
Maintaining long runs closer to race day = think this is important. Will look to run a hardish 24 miles 10 days before my next one. This could be one of the reasons why my legs took less of a battering.
Now back to the track. My 3000m time last week shows that I'm more of a (long) middle distance guy than marathoner at the moment.
Some awesome running this week. Top effort. Inspiring stuff.
Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
Out today for my second run after doing two marathons in 14 days. Legs feel surprisingly strong and niggle free, though my new shoes have rubbed.
I have one more long run (50k) before my June ultra and then I can recover and focus on some more gym-strength/pre-hab and speed for a while. I think I'll move to a traditional LSD/Tempo/Interval three session week and throw the odd recovery run or wattbike session in to see how I go. First block will be six weeks of tempo focus and just stretching the legs and getting to grips with some longer intervals (3mins) and drills, then if I'm still injury free, a block of proper intervals before picking up the endurance stuff again into autumn for some halfs and the next ultra.
Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
Out today for my second run after doing two marathons in 14 days. Legs feel surprisingly strong and niggle free, though my new shoes have rubbed.
I have one more long run (50k) before my June ultra and then I can recover and focus on some more gym-strength/pre-hab and speed for a while. I think I'll move to a traditional LSD/Tempo/Interval three session week and throw the odd recovery run or wattbike session in to see how I go. First block will be six weeks of tempo focus and just stretching the legs and getting to grips with some longer intervals (3mins) and drills, then if I'm still injury free, a block of proper intervals before picking up the endurance stuff again into autumn for some halfs and the next ultra.
Smitters said:
Some awesome running this week. Top effort. Inspiring stuff.
Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
he was heading for the pub 2 minutes round the corner Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
Smitters said:
Some awesome running this week. Top effort. Inspiring stuff.
Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
Out today for my second run after doing two marathons in 14 days. Legs feel surprisingly strong and niggle free, though my new shoes have rubbed.
I have one more long run (50k) before my June ultra and then I can recover and focus on some more gym-strength/pre-hab and speed for a while. I think I'll move to a traditional LSD/Tempo/Interval three session week and throw the odd recovery run or wattbike session in to see how I go. First block will be six weeks of tempo focus and just stretching the legs and getting to grips with some longer intervals (3mins) and drills, then if I'm still injury free, a block of proper intervals before picking up the endurance stuff again into autumn for some halfs and the next ultra.
Shame you didn't come more into Somerset.Nothing from me as I had a lads weekend by the sea. By which I mean I took my toddler camping while my OH had a girl's weekend. It was exactly as tiring as all the other lads weekends I've been on, but there was less judgmental staring when I rolled into bed at nine.
We were camped right on Brean beach and I saw a chap go by, heading north at about four. He came back past at half six, looking strong. Dunno what he's training for, but beach and SW Coast Path for 3 hours is no joke. Top effort.
Out today for my second run after doing two marathons in 14 days. Legs feel surprisingly strong and niggle free, though my new shoes have rubbed.
I have one more long run (50k) before my June ultra and then I can recover and focus on some more gym-strength/pre-hab and speed for a while. I think I'll move to a traditional LSD/Tempo/Interval three session week and throw the odd recovery run or wattbike session in to see how I go. First block will be six weeks of tempo focus and just stretching the legs and getting to grips with some longer intervals (3mins) and drills, then if I'm still injury free, a block of proper intervals before picking up the endurance stuff again into autumn for some halfs and the next ultra.
Sat was the west country 100 mile ultra over exmoor.
Looking for some advice from the interval specialists out there.
I've just embarked on designing a few interval sessions for myself to sharpen up over the coming months across 5k and 10k, and hopefully PB across both.
Looking at a session, there are a number of things that I can adjust:
- number of reps
- distance of reps
- pace of reps
- length of recovery
Can somebody explain if there is an optimal order for adjustment of the above, i.e. should I decrease recovery first before adding an additional rep, or vice-versa? I'm also assuming that increasing the pace is the riskiest adjustment in terms of injury.
This is what I've roughly planned for the coming weeks (5k pace, once per week):
- 5x 800m, 70 secs rest
- 5x 800m, 70 secs rest
- 6x 800m, 70 secs rest
- 6x 800m, 70 secs rest
- 6x 800m, 60 secs rest
- 6x 800m, 60 secs rest
Thanks!
I've just embarked on designing a few interval sessions for myself to sharpen up over the coming months across 5k and 10k, and hopefully PB across both.
Looking at a session, there are a number of things that I can adjust:
- number of reps
- distance of reps
- pace of reps
- length of recovery
Can somebody explain if there is an optimal order for adjustment of the above, i.e. should I decrease recovery first before adding an additional rep, or vice-versa? I'm also assuming that increasing the pace is the riskiest adjustment in terms of injury.
This is what I've roughly planned for the coming weeks (5k pace, once per week):
- 5x 800m, 70 secs rest
- 5x 800m, 70 secs rest
- 6x 800m, 70 secs rest
- 6x 800m, 70 secs rest
- 6x 800m, 60 secs rest
- 6x 800m, 60 secs rest
Thanks!
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