Loving the early morning at the moment, an early train to work, a good run, then showered and at my desk by 8am is perfect. 4 miles done, the sunrise of Birmingham was lovely and made the 6am alarm worthwhile.
Fairly low key weekend, did 10 or so slow miles Saturday around some volunteering at Parkrun. Having given blood earlier in the week they felt much harder than they should have.
Will try and run home this week too, 12.5 fairly lumpy miles at 6pm after a days work is always harder than it should be, it's a bit of a test of fitness, if it's comfortable then I know I'm on track, if it's not I know I need to work harder!
The amazing Jasmin Paris is one of the 3 leaders of the Spine Race at the moment. I wouldn't bet against her being the outright winner. Incredible performance.
Top work fellas...
Entered first event of '19 this morning, Hillbilly 10k around the grounds of Craigengillan estate (well named, as Dalmellington is proper bandit country!). I did this last year, had only been running for 2 or 3 months, so should be a decent improvement this year, and I know where the climbs are too, as I felt I held back a bit last year.
Alloa half, Run the blades half on the cards too, and some local 5k races. And I need to get some hill training in too, I'm actually (strangely!) looking forward to that!.
I did the tnt10 too I took it fairly steady as I'm still sorting my Achilles out did 1.27 happy with that and it was my first week of two runs in a week for over a month so I'm defo on the mend. Did 12 miles on Thurs and race on sun but I did treat it as a training run.
Any advice for a simple to understand some simple aspects of training? Someone earlier mentioned a lack of speed work etc. I'm relatively new into running and tend to just go out and run. I mix it up distance and terrain wise, but tend to just run at my own pace and don't do anything like intervals etc.
I try to do one 'tempo' run a week, not quite PB pace, but up there. I have dabbled in intervals, but I need to get my finger out with those, that's what I mean by speed work. Some others who know lots more/are better runners than me will be along in a minute!.
All I can say is I have a couple of hills I will absolutely blast at until I cough my lungs up - usually just 100m distance at a time. I do the same on some nice days around a couple of trees here - I sprint between them, then wander back, repeat like 8-10 times. It hurts. Hurts deep. But running on the flat feels easy a week later...!
Other than that, like you I try to do 5-8k on a normal run and a longer one at a weekend upto 10k. Longer than that I get bored and my hip and knee hurts.
For the first time in quite a while, I've managed 4 weeks of run training without suffering from a niggly injury - simply down to knocking-back my pace by about 10secs/km. Ran 20 miles offroad yesterday in 2hr42 which is 5:05min/km average which is not bad at the end of a 48 mile week. 4 mile recovery run today and little after-effects. Seriously contemplating a 50km at the end of March - I last ran a marathon in 1992 - celebrating my 54th birthday tomorrow.
@nobeer
After a bit of humming and hawing I've entered the Arran Ultra. Looks like a good route. See you there maybe?!
Absolutely mate, it'll be good to put a name to a face Spin. 👌🏻
Speed work, hill work, intervals.
Put in simple terms they all fall into similar bracket of repeatable efforts.
You choose the effort, distance and duration, so it might be for speed work, 400m as fast as you can 10 times, with a 30 second rest in between, this could also be seen as intervals.
For hills, perhaps pick a hill and do 10 repeatable efforts up the hill, jog back down (recovery) and repeat.
There are infinite different ways you can do this, so choose what suits you and your location of training.
Once you have an understanding you can perhaps then focus on specifics for a specific goal, such as the distance, number of repeats effort etc.
The other way to do is going for a run and then putting specific efforts in, i.e. between lamp posts, hard effort then easy effort for a mile, or maybe do a hilly route and put the effort in on the hills and recover on the downs and steady running on the flats.
What works for one doesn't always work for another so perhaps try a few scenarios and see which you feel suits you best. Good luck...
Aspects of running training are simple. You could write them on them back of a stamp. Once you start getting good you need to pay more attention but you get rapid benefits from building mileage up to circa 40-50 mpw, incorporate a longer run and then start adding sessions as per Alanf's post. The specifics arent that important until you start getting competitive then you should be doing some type of interval work and thats where you get most bang per buck. My mate (who is now a top coach) used to say "the rest is padding"
you should be doing some type of interval work and thats where you get most bang per buck.
I'd also add in a tempo run as being good VFM. Perhaps not quite as good as intervals, but still worth including.
*Tempo is a shorter continuous run at just below race pace, as opposed to intervals which are above race pace with recovery periods in between.
As a basic plan I'd be looking at one or two interval sessions (or hill repeats, or a fartlek), one tempo run, and a long run.
In the real world, what is fartlek, I've read too many different ideas on what people do?
Fast and slow, bit like intervals but with changing distances, speeds and recoveries. Run to the next corner (400m) jog (dont stop) for a bit, run 800m, jog 200, run 1 mile, jog 400 etc. Needs to be hard work though.
Aye, that's why I've never bothered, I'd lose the motivation!
Aye, that’s why I’ve never bothered, I’d lose the motivation!
It's quite hard to keep the speed up, intervals are usually easier to stick to (though no easier on the legs or lungs!) as you have a clear plan before starting. If you're out on a trail or somewhere with a bit more mixed terrain though you can just do something similar using time - run 1 min hard / 30 sec slow, the hard bits will sometimes coincide with a hill, maybe next time it's flat, etc.
Whatever you do don't forget to warm up properly first!
Cheers folks - bit of food for thought.
It's been a week since my I pulled something in my right calf. The discomfort was gone after 2 or 3 days, however it is still slightly swollen-
Is it safe to go for a run out should I wait for the swelling to go down completely?
Got me first race in ages on Sunday. The Fassfern Faff over near Fort William. Wasn't planning on doing any races prior to my Ramsay Round attempt but I've got so bored knocking my pan in on my own in the hills that I thought something shorter, faster and sociabler might be just the ticket!
Also got my first race on Sunday, a fairly easy 25K trail race local to me. No big hills, so it's going to be a fast one. Not me you understand, the winners 🙂
Will we be able to track you on yer Ramsay, Spin?.
My 2018 plans all fell through.
However new year new start and a lical park run to motivate me!
I also bought new trainers... Off piste with a pair of decathlon jobs i've slowly been going thinner soles over the last few years and feel a difference.
First ever proper training plan started yesterday for me with an easy 7k jog, fartleks tomorrow.
Plan is 2 x 8 week blocks running 3 times a week - first block for a 10k in March then second for a 1/2 marathon in May.
I hadn't planned on using a tracker but I'll let you know how I get on!
Would be ace to keep an eye on your progress, but I'm sure you have enough to worry about! When's the planned start?
Had a couple of days off Monday / Tuesday 'cos I was knackered - not particularly run tired, just the extra hour in bed felt like it made a big difference. Yeah, I'm that rock and roll. Considered a half five start and longer run this morning, but settled on a 6am start and 2 miles.
I've been thinking for a while that I'm dues a 'disappointing' run and this was sort of it - it's the first time since I've started that I've not knocked time off on a similar run, even if it was only by 3s/mile. Last time I did this loop (though admittedly the opposite way around) my average was 9:29/mile, today was 9:32/mile. And the previous time was a windy day, and the day after a longer run. But on the other side I wasn't up so early, so was probably a bit more awake.
Some positives to be taken anyway - the drop off isn't massive (and could probably be down to tracking error, but then that could also go in the opposite direction) and my speed was fairly constant (each mile was within a couple of seconds) which is good.
That said interestingly I used the audio cues to give me half mile updates, and the first half mile was pretty slow (while I warmed up I guess), but averaged out by the second half, whilst for the final mile I seemed to find my pace and run fairly consistently. I guess longer warm up times would be beneficial, but that would mean getting out of bed tomorrow.
Planning the same (or maybe longer) tomorrow morning, so it'll be interesting to see how that goes.
FMC, a few things I've discovered.
- rest is as beneficial as running
- running early isn't easy for everyone, hydration and fuelling frexample
- you won't get quicker all the time, no one does
- no one runs the same speed for every mile, try progressive runs, I love them, start slowly and aim to get quicker splits for each mile. Means you finish stronger, and it's a far better feeling than finishing blowing oot yer arse.
Cheers @Nobeer, I like the sound of progressive runs, especially when I have time to get out for a bit longer.
I generally like running early I think, and it's pretty much the only time I can squeeze it in at the moment (and is likely to remain that way) but it's definitely something to bear in mind. I think I'd struggle being out more than an hour without having something to eat beforehand.
I also knew at some point I'd have a run that wasn't an 'improvement', I figured it was coming soon.
Plus I'm not training for anything other than to get a bit fitter and lose a bit of weight, so actually the times don't really matter (they totally do).
Progressive runs are awesome, they work really well for helping pace runs as natural instinct is to go hard to begin with and fade, these temper that.
I'm really back on it this year, did 12 miles home from work last night, wanted to do 9 minute miles and hit 8:54 overall which I'll take every day of the week. Got Worcester marathon in May (after swearing I'd never do a marathon again...) and really want to train properly for it and get a PB. If I can keep up at 30 mile+ weeks and ramp things up then I've got a fighting chance of getting there.
Mrs Lunge is training for Edinburgh the week after and is following a fairly low mileage plan, I've decided to go the opposite direction and go big, we'll see who gets it right in May!
spines going off.
http://live.thespinerace.com/?fbclid=IwAR1DNmXlj32WosEO12D68tWeH2p-E6ajP8gpqhuzIooke37icD5oneOEmig
pre race blog entries quite interesting.
When’s the planned start?
Any weekend from the last one in January to the last one in February depending on the weather / conditions. Most likely starting at about 5pm and going clockwise.
Have been having some on and off shin splinty pain for a few weeks now so went for a sports massage yesterday. The upshot is that my calves are incredibly tight as are the adductors on my left thigh too. Have been advised no running for a week with daily calf and hip stretches and then go for a short gentle run and see how things are.
A bed of my own making for sure as over the last couple of months my running has been rather scattergun in its approach and my warm ups and cool downs had gone fully out of the window too. So back to the Good Habits Hotel for me with a nice gentle 15 minute yoga this morning and have another planned for tonight.
Due to go back in a fortnight to see how I'm getting on and meet with the physio for some targeted work. Lost about 3 months last year due to stupid niggles so determined to get this straightened out.
I never stretch, and only ever warm up if I'm going for a time 🙂
That is some challenge Spin, I met a guy doing it a few years ago on Anoach Mor and he looked like he was just back from the 'Nam.
Well that didn't go according to plan. I bailed on the Spine about 40 miles in. Pretty depressed at the moment and can see it taking a while and lots of hard work to get the motivation & confidence back again.
That is some challenge Spin, I met a guy doing it a few years ago on Anoach Mor and he looked like he was just back from the ‘Nam.
I should be looking OK at Aonach Mor but then I'll only be a few hours in at that point! I've already done it in the summer so we'll see how the winter version goes.
spines going off.
Understatement suits you well Sir!
For those that haven't been watching, Jasmin Paris is about to win the Spine Race outright, and it looks like she'll be setting a new course record as well. An outstanding run against some very strong competition.
Slow and steady going well did 17.5 miles at 9.38mm pace off-road and no niggles despite me doing three runs this last week when I've been on one only for a month or so. Achilles still feels ok too so after 40 miles this week I'm very happy with that
Chin up Marcus!.
Jasmin Paris - well she did it. Redefine your 'awesome'. https://www.ukclimbing.com/news/2019/01/jasmin_paris_wins_montane_spine_race-71824
Incredible doesn't quite do her justice.
^ This.
Well my induction into trail running continues to suck. Seems to be one good run at the weekend then all week hobbling on swollen ankles, sore knees, blistered toes... did two 7km 'runs' this week, mostly walking and gingerly stepping over roots and rocks to avoid aggravating the ankles more. Day off today, left achilles is stiff, swollen and clicking loudly. Would happily get back on the bike at this point but I signed up for this at the end of March, time-cuts run at just under 15min/mile at KM8, 16 and 24, which I can do over 15km but I've never run further than that. Uncharted waters...
Have been having some on and off shin splinty pain
Suffered as a junior and ended up with stress fractures. You cant run through this one!!! Massage, Ice and NSAID's will help then restart once the pain has disappeared. It is hugely frustrating and usually a result of doing too much before your legs have adjusted. Stretch if you want but I wouldnt bother but I would warm up before training which I normally do by simply starting slow then getting faster, use the first few mins as a warm up.
