Running.

Surfer, Certainly not upset here. But imagine the outcry on runners world forum when they saw the film- “you can be like me too if you tried harder” but but but….
Ive since seen the documentary recently on telly about super compensator’s where some people adapt massively to little exercise and were othere simple dont. I think it was about the HIIT ? I certainly know people who get race fit within weeks and are doing 34 10k then there are others who always seem to be running and struggle to go below an hour for a 10k after years of ‘training’. So i imagine Vero is prob wrong and he was a gifted overweight asthmatic. Its a good watch though, have you seen it?

Ive prob got half a story from skimming this thread and made some up [possibly]
runners world forum

Well played RichardK… a respectable time for an Ironman.

Planning to do an Iron in 2014(happy to slowly build up to it, got my first HIM next month.) and would be happy with a time like that.

+1

I have entered the frankfurt ironman next year, I have a lot of work to do, no where near fit enough at the moment. Did my first tri a few weeks ago (olympic) and it was a bit of a shock to the system. Got a HIM next month also (Weisbaden which looks to have a hilly bike course so I am starting to worry about it).
Doing triathlons was something that was in the back of my mind for a few years but I never got started, so decided to set myself some aggressive targets.

@nosemineb

No I havent seen it but ref you point about people responding to training I have a friend who I used to train with almost every lunchtime a few years ago. He lives down the road from me and was a very talented runner (Southern cross country champ and third in the inter counties XC (Should be easy to work it out!)) who could go from puffing at 7 minute pace to cruising at 5 min pace literally within a few weeks of a long layoff(the bugger) By his own admission he was not very talented but he trained incredibly hard for what he achieved.

I certainly know people who get race fit within weeks and are doing 34 10k then there are others who always seem to be running and struggle to go below an hour for a 10k after years of ‘training’.

People do respond differently to training, that’s for sure. But it’s also blatantly obvious that some people are much better suited to running than others. More so than cycling, I would say.

To paraphrase an old saying.

You cant make a cart horse into a race horse but you can make it into a fast cart horse!

What plans have you got?
left foot then right foot, repeat for about 30 minutes

How is the training going?
Aright, i occasionally forget what order to move the feet in and fall over

Are you injured or on top form?
fit as a bakers dog (bad idave joke)

7.4 mile run last night, which is a long way for me. Did quite well – first two miles in 14.17 with ease, first 10km in 50 mins with which I’m pleased. The best 5 miles was 40.01, which was my target for the annual 5 mile race where the in-laws live.

Good effort molgrips. I managed to get running at 6am again for intervals in the rain and I’ve done my 26m commute too. Tired now.
Did 3 x 1 mile again quicker than Tuesday session. Last and fastest mile was 5.50. Slowest 6.20.
Going to try 4×1 next week.
Hope to do some long runs this weekend. But not sure when yet.

Two sets of sprint intervals and all that heart pounding and gasping for breath on the intervals seems to have had an impact on my aerobic capacity. I was barely breathing hard at all even running at 7m pace, the only thing that slowed me down was pain and discomfort in my legs.

I’ll definitely do more of those long ones. Also considering running up Pen y Fan as practice for the Ben. Trouble is, to get the same amount of climbing I’d have to do Pen y Fan TWICE! 😯

Cool!
I was pleased to get a pb in 5k on Tues esp. off the back of 20 miles on Sunday. Quads have felt pretty beat up this week though!
Off for a short gentle run after the tdf highlights.

🙂

My calves and the sides of my knees are quite tired today. I was going to use the ride back from the station as a short hard effort tonight but I’m not sure now, I might be better spinning and doing something targetted tomorrow.

I’m training for next year’s London Marathon, I’m currently sat at home with knackered shins. 🙁

Here is a pic of me fell running last week.

I was doing OK at that point but got lost 30 or 40 minutes later in thick clag and ran 2.2 miles extra on a 9 mile race coming in 6th from last!

just started again after not running for ages, it always ends up in knee aches and pains for me, however did my 1st run on monday morning 6km and another 4km this evening
so far all good and enjoying the quick fitness fix it gives, also did a tabata workout this afternoon (press ups sit ups assisted chin ups squats) and my body hurts like it has never hurt before.

…just started again after not running for ages…did my 1st run on monday morning 6km and another 4km this evening…and my body hurts like it has never hurt before.

(ignoring the tabata thing)

i’m just joining the dots…

That’s not really tabata training is it?

The big news in my running is that i’m officially giving up on flat shoes.

had them for 6 months now I think, and overall I’ve been pretty disappointed, I get all sorts of hip and bum pain that I don’t get with cushioned shoes, and I can’t help thinking that they didn’t help when I twisted my ankle. (no support) but more of a pain is that I’m really slow. I can run at 7.5mins/mile in normal shoes, where I can’t really do better than just over 8mins/mile in flats. Rubbish.

I think it’s because I’m used to cushioned shoes. I don’t heel strike anyway, but flats just hurt too much (for me)

soz boring.

Oh no emsz – you’ll never be a good runner if you don’t jump on the barefoot band wagon… I’m going to send you loads of positive thoughts to see if it can help.

Thanks Yeti (missed you, hon) 😀

That’s interesting, emsz. I’d have thought someone as light as you would have had fewer problems with flat shoes.. I’ve not really had any. Then again I started from not much more than scratch with my flats, whereas you were already a good runner with your previous shoes, maybe switching is harder than starting.

Having said that, after my run last night my legs are still quite battered, and I was wondering if I’d done it with more cushioning I’d have been able to keep up a good pace for longer. I’ll try my old shoes on the next long one.

I think foot strike is the real issue rather than cushioning anyway.

No worries. Thinking is the new training.

I’ve even started thinking about things whilst I sleep.

Before I went to bed I thought about running and swimming. Whilst asleep I thought about slaying dragons and sleeping with Stacey Slater (in her crazy Bedlam character). Soon I’ll test myself and see if I’m better at all 4 things in the real world.

Hmmmm, (this is going to be sooo dull) I was concentrating last night, and I noticed that with flats I really rotate my foot to land on the big pad behind your big toe, and I don’t do that in normal shoes, I think I’m having to twist my whole leg!

I’m probably just doing it wrong!! LOL

I’m probably just doing it wrong!! LOL

You still talking about running?

Anyway, I tried heel striking the other day… it’s really bloody difficult and feels ridiculous. I find it hard to imagine that anyone with a pronounced heel strike does anything more than jog.

I noticed that with flats I really rotate my foot to land on the big pad behind your big toe

Hmm.. I thought that’s how you were supposed to land so I was trying to do it, but I now don’t think that. I naturally land on the outside of my foot (behind my little toe) and rotate to the ball as I push off. Doesn’t seem to cause any trouble so I just let it happen.

it’s really bloody difficult and feels ridiculous

‘swhat I’ve been saying for ages.

FWIW I always used to use classic cushioned road running shoes. Having spent the last year running predominantyl off-road in fell shoes I now find road running shoes horrible ‘tall’, ‘wallowy / baggy’ and lift your heel in a really odd way.

My next pair of road shoes will be at least low profile or flats.

I know, I can’t believe that you ever used to do it!!

emsz – Member
I was concentrating last night, and I noticed that with flats I really rotate my foot to land on the big pad behind your big toe, and I don’t do that in normal shoes, I think I’m having to twist my whole leg!

I’m probably just doing it wrong!! LOL

sounds like it to me. (i’m no expert, and i probably think too much about technique)

molgrips – Member
I naturally land on the outside of my foot (behind my little toe) and rotate to the ball as I push off. Doesn’t seem to cause any trouble so I just let it happen.

what he said.

Pieface – Member

FWIW I always used to use classic cushioned road running shoes. Having spent the last year running predominantyl off-road in fell shoes I now find road running shoes horrible ‘tall’, ‘wallowy / baggy’ and lift your heel in a really odd way.

and him.

I’m probably just doing it wrong

I’ve got to agree my foot lands somewhere around the outside toe area and rolls quickly to the ball as it flattens out. I tried to land on the ball and it didn’t feel natural. I don’t force the foot landing it just is what it is, just make sure it’s underneath me and not out in front and the rest takes care of itself.
Done a surprise 10miler in the rain I wasn’t expecting to run today. 😀
Any races planned for the weekend? I may park run.

I know, I can’t believe that you ever used to do it!!

I strongly suspect it’s the reason why some people hate running. And that’s the point about heavily cushioned shoes – they let you carry on doing it without you really realising how bad it is.

Any races planned for the weekend? I may park run.

No races this weekend for me. I’ve got a Real Relay[/url] section midday on Wednesday which is about 12-13miles then in theory an inter-club mob match in the evening, though I might skip that.
Got a 12 mile trail-race next weekend, a trail 10k the weekend after and the Thunder Run 24hr the weekend after (hopefully in a team of 8 )
Just remembered, also the county 3k relay champs somewhere in that, which is great fun mainly because it’s short and no matter how slow you are there’s always someone to do battle with 🙂

So has anyone got any good marathon training advice. I currently find myself 8 weeks ahead of the plan I was following and not sure weather to continue ramping up the milage or the amount of speed work, or just level off.

I cant help there Dj maybe a question for the sub3 forum on runners world.
Done my early tuesday am session and up’d it to 4 x 1 miles this morning and im 20 second/ mile faster than the 1st time i did it over each mile.
😀 So pretty pleased and ive bike in to work again too.
I dont know whats driving my motivation at the moment but I am just going with it..
Next run thurs for more mile reps then hopefully do long steady stuff at the weekend.
Next race is darlington 10k.

DJ – where do you feel most comfortable – your endurance or your speed? What distance are your long runs?

I would be tempted to make only minor adjustments – eg on your LSR, increase the number of miles run at/inside race pace at the end of the run (do you do this anyway?). If you do yasso’s, then deduct a couple of seconds.

Resist the trap of doing something silly and risking injury. Enjoy being well prepared!

So has anyone got any good marathon training advice. I currently find myself 8 weeks ahead of the plan I was following and not sure weather to continue ramping up the milage or the amount of speed work, or just level off.

Have you chosen a schedule that is too easy? I never followed a formal schedule as such but was just doing lots of running, all at various speeds and lots faster than marathon race pace.
One thing I do often see people get wrong is their general and long run pace. Most often it is run too slowly. If you are happy you have set yourself a challenging enough target then do your long runs not too far off race pace and I would also say this is more important than distance. Dont worry about running more than around 16 anything else adds little in my opinion unless you are elite.
My longest run before doing my one marathon was 12 miles as I was training for shorter distances and XC and only decided to do the marathon 2 days before 8)

Given that I was focusing on shorter races I found the pace (I ran it with some friends just for fun) very easy, so much so that I ran the last 10 miles in well under 60 mins to finish.

Just as a hijack-ish, is anyone doing the Big Running Weekend[/url] in the Peak District on 25-27th August?

Only doing the 10k as I am up that part of the world and my sis is doing it. Would have done the 12.12m, but can’t navigate for shit, and apparently that is a requirement.

Right then, advice please-
Just done my fourth early am interval session. Im doing tues and thurs am and 1 mile reps. I generally manage 2 other runs of around 10miles at the weekend.
Ist week i did 3 x 1m, this week 4×1 m @ 5.50-6min/m for both sessions.
My aim is speed for 10k however i am also marathon training so the weekend distances will increase.
Should i go to 2 sessions of 5x1m next week or is it increasing to rapidly? I am thinking maybe do 2 x 2 mile then the other day 5 x 1mile.
Should i be aiming for 6 x 1 mile and is there any point to go for more than 6 or is it too much as that will equate to 36 min of hard efforts?
How should i proceed?
Usually i bike to work after but i gave it a miss today and i will bike tomorrow instead.

Can’t claim to be an expert but I’d say that the mile reps aren’t really about the speed for 10k – they’re about endurance at the right speed.

I do shorter, faster intervals to generate leg speed and form and then build up reps at target race pace to generate the endurance.

What’s your target 10k pace, and are you doing your mile reps at this pace? If so, do as many as you can until your pace starts to fall off.

How long have you got before your race? If you’ve got a month or more and can do 5+ miles or 2+2+1 at target race pace, aim to go faster!

nosemineb, I would do a couple of weeks at each level to just make sure the extra work has worked y’know? I know I can put the effort in and ‘go for it’ over a sprint session, but I like to do 3-4 goes at the same distance to make sure I can do it more than once.

Does that make any sense!!

I don’t do more than 4 sprints in a session. I was told sprint sessions should be about ‘the sprint’ rather than being shattered at the end, so quality over quantity.

One thing I do often see people get wrong is their general and long run pace. Most often it is run too slowly

Surfer, I’m having to start slow on my long runs and then pick up the pace at the end otherwise I just die in the last couple of miles. Is that OK?

emsz – I like this article about marathon long runs:

http://www.mcmillanrunning.com/articlePages/article/2

Message is either start slow and build up speed or go unfuelled and steady to train your body to use fat as fuel.