The Running Thread

[Grayham]

Hi.

I'm rather new to running and am after a bit of advice.

I have my first race coming up on Sunday. It's 10k.

I only started training 5 weeks ago and missed two weeks with a chest infection. I've gone from struggling to do 5k in just over half an hour to doing 10k in 51.30. I know that's not going to worry Mo but I'm happy with progress so far. I was aiming to finish the race in under 50mins but that might be a bit of a stretch now.

My question really is what should I be doing this week in terms of training? I was planning on doing 10k tonight and then again on Thursday and resting until Sunday.

And also, what should I be eating? particularly on race day and the day before. My start time is 10.35.

Thanks

[E38Ross]

This week I'd say you could do something hard tonight, maybe try running 5k gentle and then have a break for 5mins and then try about 2k at quicker than 10k pace or something. I'd advise something a little more gentle on Thursday and perhaps an easy 15 mins Friday and day off Saturday.

If racing at that time maybe some jam on toast at around 7:30am and a banana at 8:30-9ish. I raced Sunday and started at that time but was 10 miles so needed more energy and had 3 shredded wheat with milk and some raisins and a banana at 8:45am.

[Cybertronian]

E38Ross said:

Varies on running style, Body mass, running surface etc and the shoe itself.

I reckon about 300 miles for me from the DS racers which I think are just over 200g, bit my piranhas weigh a stupidly light 120g or so, and I reckon 150 miles tops. So far they've done just the speed in one track session and a 5k race, that's it!

If I was forced to guess, I'd have gone for 200 - 300 miles in my Flyknit Racers so nice to see I'm not far off the mark from your estimations for your DS Racers.

I'm a midfoot striker, 9 stone 8 and typically road race with them only.

[E38Ross]

Cybertronian said:

E38Ross said:

Varies on running style, Body mass, running surface etc and the shoe itself.

I reckon about 300 miles for me from the DS racers which I think are just over 200g, bit my piranhas weigh a stupidly light 120g or so, and I reckon 150 miles tops. So far they've done just the speed in one track session and a 5k race, that's it!

If I was forced to guess, I'd have gone for 200 - 300 miles in my Flyknit Racers so nice to see I'm not far off the mark from your estimations for your DS Racers.

I'm a midfoot striker, 9 stone 8 and typically road race with them only.

yeah that's a pretty good guess, i only use mine on road too to be honest.

[E38Ross]

Me again

Easy 6.1 miles this morning and need to do another 4 or so this evening too.

Ewen - how has your training been going? Targets?

[ewenm]

E38Ross said:

Ewen - how has your training been going? Targets?

I'm getting out most days. Planning on doing some road mile(ish) reps at lunchtime today. Probably 4 x 1 mile off 2-3mins recovery.

Targets are vague. After many years of prioritising running over everything else and travelling all over the country at weekends, I'm quite enjoying picking and choosing local events to do now and minimising the disruption to family life.

There's a hilly 4 miler in central Bath on Saturday that I'll probably do - the start is less than a mile from my house and there's a big playground where my mum and my daughter can amuse themselves beforehand (and probably during too ).

I have no big targets really, but running most days keeps me sane.

[ewenm]

ewenm said:

Planning on doing some road mile(ish) reps at lunchtime today. Probably 4 x 1 mile off 2-3mins recovery.

Well, I did the session. 4 x 1 mile off 2 mins recovery. Reps 1 and 3 had a headwind, reps 2 and 4 were back with a tailwind. I'd not done reps on this route before so was a little cautious on rep 1, but pretty consistent on 2-4 given the wind, times of 5:34; 5:17; 5:23; 5:18.

Pretty pleased with that and feel suitably tired now. Only my fourth reps session of recent times so still building into speedwork gradually.

[nick s]

Grayham said:

Hi.

I'm rather new to running and am after a bit of advice.

I have my first race coming up on Sunday. It's 10k.

I only started training 5 weeks ago and missed two weeks with a chest infection. I've gone from struggling to do 5k in just over half an hour to doing 10k in 51.30. I know that's not going to worry Mo but I'm happy with progress so far. I was aiming to finish the race in under 50mins but that might be a bit of a stretch now.

My question really is what should I be doing this week in terms of training? I was planning on doing 10k tonight and then again on Thursday and resting until Sunday.

And also, what should I be eating? particularly on race day and the day before. My start time is 10.35.

Thanks

In 5 weeks you've gone from running 5k in just over 30 mins (whcih is what most unfit people will do) to wanting to do a sub 50 minute 10k? I'm sorry, but not sure i believe that?! A sub 50 minute 10k is a MASSIVE jump from a 30 minute 5k!! Unless you've got a running background and picked it back up quickly? Or are all of about 10 stone, it seems a hard ask!?

[Grayham]

nick s said:

In 5 weeks you've gone from running 5k in just over 30 mins (whcih is what most unfit people will do) to wanting to do a sub 50 minute 10k? I'm sorry, but not sure i believe that?! A sub 50 minute 10k is a MASSIVE jump from a 30 minute 5k!! Unless you've got a running background and picked it back up quickly? Or are all of about 10 stone, it seems a hard ask!?

I'm not exactly starting from scratch. 2 years ago I played a lot off football, so I was quite fit. Then I worked away for about a year, and a year ago I moved down south and stopped doing any sort of exercise. The result was I ended up weighing 13st9. I should be 11st

I started playing the odd game of squash 3 months ago which has helped a bit.

Iv'e cut a lot of rubbish out of my diet and I've lost about a stone.

My lungs hold out quite well, but my legs give up.

Last night I managed 50.07 for 10k

[nick s]

Grayham said:

I'm not exactly starting from scratch. 2 years ago I played a lot off football, so I was quite fit. Then I worked away for about a year, and a year ago I moved down south and stopped doing any sort of exercise. The result was I ended up weighing 13st9. I should be 11st

I started playing the odd game of squash 3 months ago which has helped a bit.

Iv'e cut a lot of rubbish out of my diet and I've lost about a stone.

My lungs hold out quite well, but my legs give up.

Last night I managed 50.07 for 10k

ahh well that explains it a bit better then! If you already have a base and histroy of fitness, then it's a lot more plausible! Almost sub 50!!!

[CaptainSlow]

What sort of relationship would you expect between 5k and 10k? My PBs (both obtained recently) are 23.31 and 50.14 respectively.

[anonymous-user]

Hopefully running again tomorrow after taking a week off for illness. Hoping I've not lost too much fitness in the week off.
The road that crosses ours at the top is currently closed for works but they haven't dug up the whole thing and it's a decent hill (I reckon 30-40 secs for a hill rep) so tomorrow may do half an hour then if I feel good in the evening do 6-8 short hill reps to get the legs turning over again.

[944fan]

cookie118 said:

Hopefully running again tomorrow after taking a week off for illness. Hoping I've not lost too much fitness in the week off.
The road that crosses ours at the top is currently closed for works but they haven't dug up the whole thing and it's a decent hill (I reckon 30-40 secs for a hill rep) so tomorrow may do half an hour then if I feel good in the evening do 6-8 short hill reps to get the legs turning over again.

I've just had a week off from a vomiting bug. The first couple of sessions killed me, had to take another 3 days after that to recover again. Did intervals today and felt like I am back to where I was before I got ill.

[anonymous-user]

CaptainSlow said:

What sort of relationship would you expect between 5k and 10k? My PBs (both obtained recently) are 23.31 and 50.14 respectively.

Personally, my 10K is 1 min ish slower than 5k x2. Eg 18.55 5k, 38.58 10k
There are some race/pace comparison tables about, but everyone is different. What about going through 5k in 23.31 & trying to hang on?!!

[E38Ross]

day off work today as i'm working tomorrow so i've got to do my session this morning.

4x1 mile (off road) with 60secs rest, aiming for around 5:55 or so (it's a tough mile, not flat and often muddy) then 3mins off. 2x1k off 75secs rest at 5k effort or slightly harder (despite a 5:27/mile 5k pb this will be around 5:40 due to terrain); another 3-5mins off then 4x150m almost sprints which have 75m uphill then 75m flat with a walk back recovery.

[JCW]

Aghh! Been diagnosed with ITBS, Illiotoidal Band Syndrome probably due to increasing my running intensity too quickly. Anyone suffered from this and have some good recovery tips? All I'm reading is it will take at least a month, so I'm off to the physio this evening but am interested in some exercises that will help strengthen the tendon and lead to recovery.

[Cybertronian]

JCW said:

Aghh! Been diagnosed with ITBS, Illiotoidal Band Syndrome probably due to increasing my running intensity too quickly. Anyone suffered from this and have some good recovery tips? All I'm reading is it will take at least a month, so I'm off to the physio this evening but am interested in some exercises that will help strengthen the tendon and lead to recovery.

Ross will probably be in the best position to address this but I have a foam roller specifically for stretching out the IT band. I used to suffer from ITBS a year ago after increasing mileage significantly in a short space of time like yourself.

[E38Ross]

Can't give a proper reply now as I am out but when I get back later this evening I'll see if I can give you a reply. Obvious things to stretch out are the glutes (particularly gluteus medius) as well as the hip flexors (despite common belief this is more iliacus and not psoas major.... Doesn't make a difference in stretching, mind) and the tensor fasciae latae ad well as the ITB itself. When stretching the ITB you won't feel the same as when stretching a muscle due to a lack of strech receptors.

Foam rollers are fantastic.

I'll reply later with a better post if I get the chance.

I had a decent session earlier and may do an easy 3-4 miles tonight too.

[Highway Star]

Can I ask what you'd recommend in terms of stretches for glutes?

I get a few problems with gluteal muscular pain (especially after running downhill) and always find it difficult to stretch them.

I do stretches for hamstrings and hip flexors each day, would be great to get a recommendation on glute ones too.

[Muzzer79]

JCW said:

Aghh! Been diagnosed with ITBS, Illiotoidal Band Syndrome probably due to increasing my running intensity too quickly. Anyone suffered from this and have some good recovery tips? All I'm reading is it will take at least a month, so I'm off to the physio this evening but am interested in some exercises that will help strengthen the tendon and lead to recovery.

A foam roller is your friend. Stretch hamstrings daily aswell.

If really bad, see a physio to have your ITB stripped (although be warned that this f'ing hurts!)

I tore mine and wasn't out for a month, just a couple of weeks.