Running (2 Viewers)

[Ccfcisparks]

It will help somewhat, but running is something else entirely (to state the obvious!). I'd plan to increase your carb intake on running days. I eat around 225 grams of pasta/rice on running days and I find that really helps with recovery.

Thats good advice actually, of course you of all people enjoys the pasta Sick Boy

I've really tuned in my diet with my weights the last 6 months and have noticed real real benefit tailoring carbs on my weights day.

Its going to be tough, but at least its something to occupy me.

 

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[Travs]

I do single-leg strength work in the gym for running.

Single-leg-press being my current favourite.

Soon find out where your weaknesses are (in my case my right leg considerably weaker than my left..... not a surprise as i was a solely left-footer at football, then heavily left leg dominated at kickboxing)

 

[Ccfcisparks]

I do single-leg strength work in the gym for running.

Single-leg-press being my current favourite.

Soon find out where your weaknesses are (in my case my right leg considerably weaker than my left..... not a surprise as i was a solely left-footer at football, then heavily left leg dominated at kickboxing)

Thats a good shout also.

My Leg day at the moment is very very basic.

Squatting, Leg pressing, Leg extension and leg curls.

May split the last 3 into single leg exercises.

 

[skybluelee]

5th place at a very warm Teignmouth parkrun this morning, 18.50. Ran in last seasons home top. Having a break from parkrun to do a trail 10k race next Saturday

Please don't do Weymouth parkrun. I take pride in always being the fastest finisher in a Cov shirt (pb only 20:17 and can't even get near that atm).*

*I think in the 328 I've ran I've only ever seen about 5 other Cov shirts but that's by the by.

 

[DawlishSkyBlue]

Please don't do Weymouth parkrun. I take pride in always being the fastest finisher in a Cov shirt (pb only 20:17 and can't even get near that atm).*

*I think in the 328 I've ran I've only ever seen about 5 other Cov shirts but that's by the by.

Haha no I probably won't its a bit too far to travel for a Parkrun. I know some ex Longford lads living in Weymouth now but doubt they do any Parkruns. 328 parkruns is impressive, think I've done about 85 over 15 years!

 

[DawlishSkyBlue]

Re marathon training i agree with previous comments about increasing your mileage slowly and steadily. I generally run about 30 miles per week in the summer but when I start marathon training in the Autumn I up it by maybe a mile a week until I'm in the low 50s. I try and get 50 miles plus in each of the last 8 weeks before the race and then I feel ready and confident. Though it doesn't seem to matter what I do....it always hurts like hell from about mile 18

 

[larry_david]

Did Endure 24 in Leeds this weekend. Part of a team so got 6 laps in over the 24 hours, 30 miles which I'll take. If time would have allowed I'd have got more in but there's no denying...

The heat is a shocker! Also I don't ache from the running and getting out of a tent at 3am to run but my sunburn is the real pain!

 

[Travs]

I've been pressurised into doing the Northbrook 10km a week on sunday.

Have said i'll do it, but on condition that i'm "training through", will not drop any sessions or taper for it, and just treat it as a hard run.

In fact i'll probably run to the start (5 miles or so) and run home after. Will be an honest effort during the race, but not an all-out attack.

 

[DawlishSkyBlue]

We had a track session at Godiva..... absolute ordeal.

5 sets of (2 x 400mtrs with 1 minute rest between)

The 2nd 400 to be 4 seconds quicker than the 1st (general idea being the first rep is at your 3k pace, and the 2nd rep at 1500mtr pace)

Was ok for three sets.... then everything just drained out of my legs..... i kept the 1st reps on target, but couldn't find anything to speed up on the 2nd reps.

My target was 76secs, 72 secs

5 sets were....
77, 73
76, 72
75, 71
75, 74
75, 75

Finished off with 5 x 60mtr sprints.

Was a struggle to jog back to the car afterwards.

Gonna give this session a go this week, though it won't quite be at your pace and it won't be on a track either

 

[Travs]

I did a solo session at the Uni this morning. 6 x 1 mile with 2 minute rests.

5:53
5:49
5:48
5:48
5:47
5:47

The aim was to get a decent amount of good quality work in, without running at a pace that would "empty the tank" before the coming week.... i didn't really know exactly what pace that would equate to, but was hoping for around 5:50's, so was just about right.

Would like to build up to doing 8 of these with only a minute rest, before i think about increasing the pace of this session.

 

[DawlishSkyBlue]

Gonna give this session a go this week, though it won't quite be at your pace and it won't be on a track either

We had a track session at Godiva..... absolute ordeal.

5 sets of (2 x 400mtrs with 1 minute rest between)

The 2nd 400 to be 4 seconds quicker than the 1st (general idea being the first rep is at your 3k pace, and the 2nd rep at 1500mtr pace)

Was ok for three sets.... then everything just drained out of my legs..... i kept the 1st reps on target, but couldn't find anything to speed up on the 2nd reps.

My target was 76secs, 72 secs

5 sets were....
77, 73
76, 72
75, 71
75, 74
75, 75

Finished off with 5 x 60mtr sprints.

Was a struggle to jog back to the car afterwards.

Gave this session a go tonight. I don't have a track nearby so did it on flat smooth tarmac (the sea wall at Dawlish Warren). Warmed up with an 11 mile bike ride home from work, then an easy mile jog down to the Warren.

Set times were...

85, 80
82, 79
81, 79
82, 83
86, 82

It's a tough session. Not looking forward to the bike ride into work in the morning

 

[Travs]

Gave this session a go tonight. I don't have a track nearby so did it on flat smooth tarmac (the sea wall at Dawlish Warren). Warmed up with an 11 mile bike ride home from work, then an easy mile jog down to the Warren.

Set times were...

85, 80
82, 79
81, 79
82, 83
86, 82

It's a tough session. Not looking forward to the bike ride into work in the morning

Nice one..... its a tricky one indeed.

We were on the grass at Warwick Uni tonight in warm and sunny conditions.

3 minutes
5 x 200mtr uphills
3 minutes
5 x 200mtr uphills
3 minutes

My sort of session.... a bit of a grind, and nothing excessively speedy.

Managed to make each 3 min rep quicker...

3:39/km
3:36/km
3:32/km

Another tough one..... a few of the group finding the pacing really difficult tonight.

 

[DawlishSkyBlue]

Nice one..... its a tricky one indeed.

We were on the grass at Warwick Uni tonight in warm and sunny conditions.

3 minutes
5 x 200mtr uphills
3 minutes
5 x 200mtr uphills
3 minutes

My sort of session.... a bit of a grind, and nothing excessively speedy.

Managed to make each 3 min rep quicker...

3:39/km
3:36/km
3:32/km

Another tough one..... a few of the group finding the pacing really difficult tonight.

Wow, sounds a grueller

Were the uphills sprints? I do plenty of hill running but I tend to avoid hill sprints. I know they're meant to be great for building strength but I just don't like them

 

[Travs]

They weren't full sprints...... 200mtrs uphill is too far to fully sprint...... and 5 of them, thats a full km of effort between each 3 minute rep.

But they were decent consistent pace....... for me they were generally between about 3:42-3:49/km

Then slow jog back down after each one, so perhaps 75 secs rest between each one.

 

[Travs]

Another club session last night, and another ordeal in 30 deg heat on the track.

800mtrs
2 x 400mtrs
3 x 200mtrs

800 (target 2:32)
2:37

400s (target 72)
72
70

200s (target 32)
33
33
33

Another one where i felt poor, although not much of a surprise in the conditions.

Northbrook 10km on sunday, although still planning to run down there and run the race as a "hard effort" rather than an all-out race. Running back home afterwards will give 16 miles with a solid 6 mile effort in the middle.

 

[Ccfcisparks]

2nd week of training done tonight. 25km last week and 27km this week.

Football and Leg day at the gym on top of that. Feeling good.

Ran a 24 minute 5k tonight with a 1km best of 4:26.

 

[DawlishSkyBlue]

Reckon that 400m double set session the other night had a positive effect on me.... 3rd place at Teignmouth Parkrun this morning with a PB time 18.42

 

[Travs]

Ran the Northbrook 10km today, and as planned, it formed the middle section of a long run (i'd knocked up 17.5 miles by the time i got home).

Ran 40mins flat (ok..... 40:04)

Had hoped for a little quicker..... the plan had been to run the majority uphill first 6km in as close to 40min pace as possible, and then speed up over the last few km.

FIrst part went as planned..... according to the km markers i was on 24:09 at 6km.

However i'm pretty sure the markers were out of place.... this was commented on by a few of my clubmates as well......

I never ran a km quicker than 3:45 pace, yet according to the markers i'd done a couple of the km's in around 3:30..... and my final km was apparently 4:20 (final km so i was pushing on, and downhill, so must surely have been 3:50 at worst).

It doesn't make difference to the overall distance/time, but i was measuring my effort out by the km splits, and had i known i was off my target pace i might have pushed on a bit more.

Still, it doesn't really matter.... the objective was a solid effort in the middle of a long run...... and it certainly doesn't detract from a superbly organised race by Northbrook AC.

Goes without saying its a tough hilly course, and the warm weather just added another element to it.

Then spent the afternoon at Godiva, as we were hosting the Midland Track League fixture...... so i'm now burnt to a crisp.

 

[Sick Boy]

10km done this morning in Sicily…it was ‘only’ 27c at 06:30am.

 

[Razzle Dazzle Dean Gordon]

10km done this morning in Sicily…it was ‘only’ 27c at 06:30am.

The Northbrook 10k felt like that this morning as far as im concerned!

 

[Travs]

10km done this morning in Sicily…it was ‘only’ 27c at 06:30am.

Whereabouts in Sicily?

 

[Ccfcisparks]

Managed 14km this morning.

Felt good.

 

[Sick Boy]

The Northbrook 10k felt like that this morning as far as im concerned!

It was at that point that I started to think I’d made a mistake.

 

[Sick Boy]

Whereabouts in Sicily?

San Vito Lo Capo (between Palermo and Trapani).

 

[Razzle Dazzle Dean Gordon]

View attachment 44439
It was at that point that I started to think I’d made a mistake.

Looks lovely all the same, must have been getting to around 40 in the heatwave there i assume?

They have started doing flights from Brum to Palermo now which i really want to visit at some point, shall probably avoid high summer though!

 

[Sick Boy]

Looks lovely all the same, must have been getting to around 40 in the heatwave there i assume?

They have started doing flights from Brum to Palermo now which i really want to visit at some point, shall probably avoid high summer though!

It’s generally mid 30s most of the summer but feels 40c + but the sun/heat is very intense. The whole country has been incredibly hot for the last month or so though.

Palermo is one of my favourite cities so feel free to PM if you do decide to go and I will give you some tips for the city and local area.

 

[Razzle Dazzle Dean Gordon]

It’s generally mid 30s most of the summer but feels 40c + but the sun/heat is very intense. The whole country has been incredibly hot for the last month or so though.

Palermo is one of my favourite cities so feel free to PM if you do decide to go and I will give you some tips for the city and local area.

Will definitely take you up on that when i can perauade the boss to go. Any time of year you'd say is best? Or to avoid?

 

[Sick Boy]

Will definitely take you up on that when i can perauade the boss to go. Any time of year you'd say is best? Or to avoid?

If you’re planning on mostly staying in the city, then I’d say April/May or October/November are ideal as you’ll avoid the heat but have warm weather.

 

[Travs]

San Vito Lo Capo (between Palermo and Trapani).

Looks really nice there.

Gonna be 40+ on the east of Sicily tomorrow

 

[Great_Expectations]

I’ve done my usual and after back to back marathons in April (which I wasn’t feeling my fittest for in the first place), I’ve got complacent and gone of the boil. So I had a few weeks of very low mileage (if at all), and eating/drinking everything!

Starting to pick the running up again now; did 30 miles last week and should do the same this. I’ll slowly start to sort my diet too.

I have realised I need an aim to keep me strict. So I have a few running related charity challenges I’m half considering for next year.

Looking for recommendations of favourite marathons please? No restrictions on locations or any other factors. I’m just looking to build up a list to work with!

 

[Ccfcisparks]

Just done a nice 5k on my lunch.

Weather is much nicer today.

 

[Travs]

Down the uni in pissing rain on saturday morning.

6 x 1 mile, with 2 minute rests.

Nice and controlled, just getting solid miles in without going crazy.

5:54
5:53
5:51
5:50
5:51
5:51

Racing tomorrow at Pingles, 10,000m on the track....... its the Leicestershire County Champs but running as a non-competitive guest.

 

[DawlishSkyBlue]

Down the uni in pissing rain on saturday morning.

6 x 1 mile, with 2 minute rests.

Nice and controlled, just getting solid miles in without going crazy.

5:54
5:53
5:51
5:50
5:51
5:51

Racing tomorrow at Pingles, 10,000m on the track....... its the Leicestershire County Champs but running as a non-competitive guest.

Good session. I've been out of action for a week with Covid but back into it gently from tomorrow hopefully. What time are you going for in 10k?

 

[Travs]

Good session. I've been out of action for a week with Covid but back into it gently from tomorrow hopefully. What time are you going for in 10k?

Not entirely sure.

Knowledgeable people within the club have said i should be capable of running under 36mins on a good day.... and while i'm not quite so optimistic, i think i'm capable of breaking 37mins on a good day.

Although the combination of.....
- race is on the track
- not necessarily feeling 100% race sharp
- a bit of hamstring tendonitis
-any other excuses i can come up with between now and 7pm tomorrow

........ means i'm not going in with any expectation, and will probably set off around 37:30 pace and see how it feels for a few km.

 

[Travs]

Ran 38:18 in the 10,000 metres at Nuneaton on the track last night.

On the face of it, a poor time.

But that distance on the track really is a grim undertaking...... i was cut adrift from the lead pack almost immediately, and there was a guy on my shoulder for 5 or 6 laps, but he was breathing hard already and fell away...... so ran much of the race completely alone, ultimately finishing about 8th or 9th out of 16.

Was just slipping off the target pace by a second or two each lap..... which doesn't sound much, but then you get to halfway and you're 25 seconds down, you can't just pull that back.

Had the inevitable tough couple of km around 6km point, where i was shedding time at an alarming rate...... but hesitant to blow a fuse trying to retrieve the situation with such a long way still to go.

Finally let it rip with 2km to go and pulled back a bit of time (at 8km i was hurtling worryingly towards 38:30 or worse)....... but was never going to pull it back under 38mins.

Really is intense racing on the track. Its soul-crushingly hard mentally to be running for close to 40minutes but not going anywahere. Getting your time called out by the officials every lap, and knowing there's a second or two slipping away each time, but you can't really do anything about it..... and you're not going to suddenly get a nice easier downhill section or change in rhythm...... it just goes on and on.

On the other hand, its flat, consistent, and conditions were pretty much perfect (ok, it was warm and humid, i was utterly drenched after, but as good as you'll get in this country, ie it wasn't particularly windy and it wasn't pissing down)