The Running Thread

[ewenm]

ZR1cliff said:

996 sps said:

Don't forget your weights, running is awesome as we all now but high intensity burns a lot of sugar at first rather than fat. A lot of my clients do running no core stability or weights (especially body resistance work), your metabolism will be far faster if you can train that upper body as well.

I used to do a lot of weights and got too bulky for running,my aim now is too get as much fat off as possible then put only the minimum amount of muscle that i need without over doing things.Is this the right way?
Thanks for the tip.

Long slow runs are good for weight loss in my experience, but 996 sps will probably have more specific info. As far as I understand it, pushing yourself hard will burn sugar and then fat but also result in building muscle. Maintaining a lower heart rate for longer will do the sugar and fat burning but with less resultant increase in muscle mass.

[ZR1cliff]

Taken onboard ewen,cheers,the 'fast' must be doing something as i got my time down to 17.9 for two miles today, first half mile around 4 mins,the mile in 8.20 then slowed to 8.49 for the second mile.not bad for an 'overweight old git' Just got to keep it going.
Watched the 'France-Nice Ironman triathlon' last night and some bloke of 66 took part and finished ,hats off to that man
Love watching the triathlons.
Hope all is well.

[996 sps]

ewenm said:

ZR1cliff said:

996 sps said:

Don't forget your weights, running is awesome as we all now but high intensity burns a lot of sugar at first rather than fat. A lot of my clients do running no core stability or weights (especially body resistance work), your metabolism will be far faster if you can train that upper body as well.

I used to do a lot of weights and got too bulky for running,my aim now is too get as much fat off as possible then put only the minimum amount of muscle that i need without over doing things.Is this the right way?
Thanks for the tip.

Long slow runs are good for weight loss in my experience, but 996 sps will probably have more specific info. As far as I understand it, pushing yourself hard will burn sugar and then fat but also result in building muscle. Maintaining a lower heart rate for longer will do the sugar and fat burning but with less resultant increase in muscle mass.

Sorry Z, not heavy weights should have said that and I presume you know that as it will bulk you up and slow you down, I'm on about high intensity circuits such as using the multi-gym and a variety of upper body exercises with light weights so you can use it as part of your cardio but its improving your muscular endurance which trust me will help with your running and body metabolism, thus losing that last bit of weight (which I can read does not effect your running).

Yep ewenm I agree with you totally long steady state runs are ideal for fat loss, but its been researched fast walking is even better as it keeps your heart rate in the desired zone but lets be honest from the sounds of this forum can't imagine any of us fast walking! It would be hard to build muscle mass just by running for a muscle to build fibres have to be broken and this is mainly done through strength training, the main effect of getting time and distance in those legs is muscular endurance.

[996 sps]

ZR1cliff said:

Taken onboard ewen,cheers,the 'fast' must be doing something as i got my time down to 17.9 for two miles today, first half mile around 4 mins,the mile in 8.20 then slowed to 8.49 for the second mile.not bad for an 'overweight old git' Just got to keep it going.
Watched the 'France-Nice Ironman triathlon' last night and some bloke of 66 took part and finished ,hats off to that man
Love watching the triathlons.
Hope all is well.

Fast training will always improve your speed, for me to get lads who are joining the Army through their 1.5Mile run with no problems I always do fartlek and interval training (mainly on the track) its a cost effective method of increasing heart and lung capacity but won't be specific for fat loss thats the point i'm making mate.
As for triathlons enter one you'll enjoy it even more then! I used a mountain bike for my first one! You know you want to!!!!

[ZR1cliff]

Cheers 996 sps,ive got a straight mile of lamposts near me,i will give the sprint/jog a go over the weekend.

[ewenm]

As ever, the appropriate training is dependent on what the goals are. Interval and fartlek training will improve speed and speed-endurance (maintaining the high speed for longer) but will not do much for weight loss. Longer slower runs (or, as pointed out above, fast walks ) will do little for speed but will improve overall endurance and weight loss.

A balance of speedwork, steady running and circuits/light weights usually works for me.

[996 sps]

ewenm said:

As ever, the appropriate training is dependent on what the goals are. Interval and fartlek training will improve speed and speed-endurance (maintaining the high speed for longer) but will not do much for weight loss. Longer slower runs (or, as pointed out above, fast walks ) will do little for speed but will improve overall endurance and weight loss.

A balance of speedwork, steady running and circuits/light weights usually works for me.

Agreed! Happy training over the weekend chaps the weather should be good to us!

[tigger1]

Well, just thought I'd share the fact that I had a lovely 14 mile run yesterday...bank holiday monday of all days. Officially my longest run ever.

Took about 2 hours, which was nice.

[GreatGranny]

Running the Great yorkshire run on the 9th sept, did my 1st 10k in april with a time of 48mins which i was quite pleased with considering i had only run 4 miles in training.
with family, illness and work I have done next to no training for the 9th, 2 runs in the last 4 weeks so will definately struggle. Any advice in the short time I have left. Was thinking run every day for the next 5 days upto about 4-4.5 miles, rest Sunday then run Mon, Tues and wed, rest Thurs, relax at Gym friday, do for swim etc and then rest Sat. Might just give me a chance to better my 48mins as its quite a flat course.
Anyone else running? Also entering percy Pud in dec which I am deffo training hard for.

[ZR1cliff]

Took some advice from this thread and ran a slow 4 miles [36 mins 40 secs] last friday,then the next day ran two miles in 16.55[previous best was 17.06].
Had a few days rest then this morning ran two miles in 16.31,so ime happy with the improvement...i dont expect to make too much progress at this time and will be happy to consolidate in the 16's befoe taking the next steps forward.
Thanks for the advice.

[ewenm]

The jiffle king said:

Good for you, I think you should update regularly as it also provides added motivation that others are watching your performance. A 15:00 raod time is a heck of a target for most of us, but if you've done that easily in the past, then good luck. I'll stick with getting down from 18.05 to sub 17 minutes.

T-J-K

Well, you asked for it, so here's a synopsis of my first 2 weeks back into running, plus the result of the 5k road club time trial I did last night.

Week 1
Realised quite how unfit (by my standards) I've become as even steady running is tough. On the plus side I did train 6 days this week and did a circuits session. Total of 35 miles.

Week 2
Still enjoying it even though it is still tough. Did my first track session this week of 3 x 1 mile with 90s recovery between each. Times of 5:33, 5:34 and 5:42 so solid enough and very hard work on my own. Generally the runs were longer this week and I felt better although there was one complete failure - I had Saturday as my rest day but foolishly drank far too much that night and was in no fit state to go for a long run on the Sunday. Ended up doing a 3 hour walk instead, but no running. Total for the week - 30.5 miles, so still not too bad but would have been over 40 without the drunken stupidity.

5k time trial/race
My local club do a 5k time trial on the first Tuesday of every month on a standard course round Bath Uni. Going from my mile rep times last week I predicted something just inside 17:00. Before the run I said I'd be happy with anything within 2 mins of my road 5k PB, giving me a target of 16:54. There was a group of 3 of us at the front of the race which helped me immensely and I just sneaked clear in the last 150m to finish first in... 16:53! Pretty happy with that coming off a 9 month layoff and it has created a good baseline to work from. Lots of work to do to knock those 2 minutes off.

So, time to get my head down, get the training done and see what difference one month of training has.

[Brabus 101]

Hello All.

Just joined PH and saw this thread and wanted to ask advice.
I used to be a gymnast, roller skater and play hockey. I used to be quite fit but let it slip due to life and a coupel of dodgy knees.

Saw the free running thing on Channel 4 many years ago now and got inspired. I love to free run but my lack of stamina and muscle conditioning means that my efforts are time and fitness limited.

Can anyone give me some pointers to get back in shape and develop the running aspect of Parkour. (I know about the jumps etc and how to run but could do with direction of a rough fitness plan, like milestones, distances,techniques etc.)

Joining a gym is out of the question, I can probably give about 30 mins per day to exercise/fitness. Where/how do I start? (Also hiring a Personal trainer is out of the question). If there is another thread that explains this, apologies and please direct me.
Cheers
Steve

[The jiffle king]

ewenm said:

The jiffle king said:

Good for you, I think you should update regularly as it also provides added motivation that others are watching your performance. A 15:00 raod time is a heck of a target for most of us, but if you've done that easily in the past, then good luck. I'll stick with getting down from 18.05 to sub 17 minutes.

T-J-K

Well, you asked for it, so here's a synopsis of my first 2 weeks back into running, plus the result of the 5k road club time trial I did last night.

Week 1
Realised quite how unfit (by my standards) I've become as even steady running is tough. On the plus side I did train 6 days this week and did a circuits session. Total of 35 miles.

Week 2
Still enjoying it even though it is still tough. Did my first track session this week of 3 x 1 mile with 90s recovery between each. Times of 5:33, 5:34 and 5:42 so solid enough and very hard work on my own. Generally the runs were longer this week and I felt better although there was one complete failure - I had Saturday as my rest day but foolishly drank far too much that night and was in no fit state to go for a long run on the Sunday. Ended up doing a 3 hour walk instead, but no running. Total for the week - 30.5 miles, so still not too bad but would have been over 40 without the drunken stupidity.

5k time trial/race
My local club do a 5k time trial on the first Tuesday of every month on a standard course round Bath Uni. Going from my mile rep times last week I predicted something just inside 17:00. Before the run I said I'd be happy with anything within 2 mins of my road 5k PB, giving me a target of 16:54. There was a group of 3 of us at the front of the race which helped me immensely and I just sneaked clear in the last 150m to finish first in... 16:53! Pretty happy with that coming off a 9 month layoff and it has created a good baseline to work from. Lots of work to do to knock those 2 minutes off.

So, time to get my head down, get the training done and see what difference one month of training has.

very interesting, I'm back from my hols and although not i your league, I have been doing the following:

Thursday 5.3k time trial - 18.45 (not bad after a week on hols
Friday - ran 11 miles with the wife in 1hr 50
Sat - warm up and then 4 x 1 mile at 5.55
Sun - 14 miles steady in 1.41

I'm 3 weeks from Windsor half, so looking for sub 1.30 and ideally sub 1.25

kepp the updates on here

T-J-K

[tigger1]

Well, I'm now in the final stages of preparation for the Nottingham Half marathon (sunday). Last wednesday I ran 8 miles (63 mins), had a short run Sunday night (3 miles, 21 mins) - and tonight I plan to do 4 x 1 mile reps (about 6.30 mins/mile). That will be my last run I think...lots of stretching and so on.

Hoping for around 1 hr 4mins, but possibly slightly slower.

[Woody]

Well, thought I should post an update on the marathon training as my debut is only a few days away......

Most of my long runs (18+ miles) went well - last one was just over 2 weeks ago and was 21.5 miles in about 3 hours 20 minutes. Bizarrely though my long'ish run the week after (12 miles) was a complete nightmare - tired heavy legs, no energy felt like I was plodding along and had no chance of running any further!

So this last 2 weeks my mileage has greatly reduced (in line with the program I'm following) and did my last 4 mile run on the road tonight - with a very easy 2 miles on Saturday morning planned.

Then it's the big day.... hoping that the weather won't be too warm.

Will let you know how I get on.

And to all those out there doing the Robin Hood Marathon or Half - have a good one!!!

See you at the finish!

Chris

[The jiffle king]

All the best to those running Nottingham, I hope you all have great runs.

Sadly Windsor Half has been cancelled due to the Foot and Mouth Outbreak, so I'll have to focus on Cabbage Patch 10 miles.

T-J-K

[Woody]

The jiffle king said:

All the best to those running Nottingham, I hope you all have great runs.

Sadly Windsor Half has been cancelled due to the Foot and Mouth Outbreak, so I'll have to focus on Cabbage Patch 10 miles.

T-J-K

Cheers! - will post the result Sunday night!

Bummer - Sorry to hear that.

If you fancy venturing a bit further north then there's the Coventry Half sometime in October. Might be entering it myself.

Chris

[tigger1]

Good luck Woody - I'll be running round the half in about 1hr 50 I think (hopefuly quicker) - I'll be thinking of you (and a nice cold beer) as I turn onto the embankment at 13 miles! Hope it goes well!

[tigger1]

Well....I got round in 1hr 47mins 55secs by my watch (official time TBC) - which I am very happy with. The weather was a mix of hot sunshine and spells of dark cloud and high winds.

Woody - you alive?

I've had one of the best tasting sunday roasts ever, lots of fluid, some crisps, some chocolate, and shortly I'm going to tuck into a few beers (not too many) before having a good kip.

Well done to anyone else that ran today!

[Woody]

Hi Guy's,

Still here and alive (just....)
Well today was the marathon debut and it didn't really go to plan.......

Stood on the start line I had the urge to do a Paula - but decided against it (a decision I would later come to regret..) so the gun goes off and after about 200 yards I spy some public loo's - great I'll dive in and be out in no time.
Came out and wasn't too far off my pace but then when we got out of town and into the University and Park - and I got stuck and held up in a big group and was going backwards - got to 6 miles in just under 55 minutes!!
Got a bit wound up and once I got a bit of clear space stupidly (another big mistake) set about getting some time back and put in 3 sub 8 minute miles, went through 10 miles in 85 mins and then through Half in 1 hr 51 - and felt pretty good and was back on track.
Things weren't too bad until 16.5 miles when the road to Holme Pierrepont hall turned out to be a pot hole filled dirt and stone track - my ankles were feeling it. Got into the water sports centre and straight into a nasty head wind which seemed to be there for most of the 4 miles through there
Went through 22 miles in 3 hours 20 (which was my target) so I was on for a sub 4 hour.
About 2 minutes after 22 miles I hit the wall - big time!! I completely died. I set myself a new personal worst for that mile an embarrassing 14.5 minutes!!
Got to the water station at 23 and took on all the lucozade and water I could but still shuffled through in 13 minutes. Felt a bit better at 24 and got back down to 10 minute miles but it was a bit late by then.
Felt stronger towards the end and had a bit of a push for the finish.

Managed to get round in 4hours 10minutes.

So a fair few valuable lesson learnt for the next one.

Well done Tigger - respectable time on a fairly hilly course.

Chris

Edited for spelling

Edited by Woody on Monday 17th September 09:12