Nick
Administrator
Is that one of those foam rollers?
Is that one of those foam rollers?No... I do use one of those massage stick things on myself... and have got one of those machines with the footpads which sends electric pulses up into your calves... but a case of knowing when to have a rest day or easy day seem to be the key to avoiding injuries...
Footcare is hard work with all the mountain terrain... lost toenails are an everyday occurrence... chiropodist every 10 weeks or so, and I coat my feet in surgical spirit a good 5 times a week.
Yes basically.... but it’s a little bit harder and narrower, and has handles so you can exert more force... looks like a knobbly rolling-pin! Can pick them up in places like decathlon or TK Maxx for around a tenner. Same as a foam roller effectively.
3rd place out of 297 ain’t bad going mate. I made it just inside the top 100 on my first run back from 5 weeks out with injury.Did the Bedworth Parkrun this morning... didn’t feel particularly speedy (I did train last night) but recent training has left me feeling quite strong in the legs.
Managed 18:34.... I’ll have to get to Cov for the next one... a slightly faster course, and on fresher legs, I may be able to get a lot nearer to 18mins flat.
I haven’t done cov for a few years, but hate the long slog up the back.
I’ve done about 34 Bedworth runs since it started and really enjoy the atmosphere down there.
Would love to get my times down to somewhere near sub 20. Current Pb is 24.20, any advice on getting quicker?
Tried that. Didn’t work, just got knackered faster.run faster
Tried that. Didn’t work, just got knackered faster.
I do some intervals, but without any guidance it’s difficult to know what to do for the best.do you do interval training or sprint training, I'm far from an expert but I think that's a way to speed up though I'm sure Travs will confirm.
Pete are you getting over your issues yet buddy? Have you been down to Bedworth parkrun yet?You’re a runner. Ignore the snobs. Having real issues with my knees and ankles and gout. Fastest 5k this year is about 27
The key is doing training runs faster than you run the parkrun in. So shuttle runs and hill runs and fartlech runs are the KeysI haven’t done cov for a few years, but hate the long slog up the back.
I’ve done about 34 Bedworth runs since it started and really enjoy the atmosphere down there.
Would love to get my times down to somewhere near sub 20. Current Pb is 24.20, any advice on getting quicker?
No jogging with my daughter at parkrun each week and swimming lotsPete are you getting over your issues yet buddy? Have you been down to Bedworth parkrun yet?
Travs thanks for this advice.i don’t know anything about your current training, but if you’re not doing regular miles per week, a simple increase in miles can work up to a point...
The fact that you’re already at around 24mins would suggest that you’re already doing a reasonable amount of regular running. As above, the next thing to do is repetition/interval sessions... there’s a huge variety... my favourite is constant 400mtr reps on the track... with a decent rest period in between, something like 90secs or 2 mins, and just bash them out...
Examples of club rep sessions we do include 5 x 1 mile, 8 x 800mtr, 10-16 x 400mtr, 2 x 2 mile, or pyramid type sessions, something like 200-400-800-1000-1200-1000-800-400-200...
These are hard work and hurt if you do them hard, but they do the job.
24mins down to around 20 is certainly achievable... but it’s still a considerable chunk of time to knock off... the best suggestion, if you’re not already part of one, is to join a club (on the basis you’re asking for advice I’d assume you are not currently in a club). You certainly don’t have to be an 18min Parkrun type to be a member of any club, and there’s a good range of clubs in Cov...
I'm hesitant to give out specific advice as I am by no means qualified to...
However, my very honest advice would be to do all you can to fit in a steady but regular run each week, even if it is something like 5/6/7 miles... Fast pace on this one doesn't necessarily matter, just the increase in mileage each week would improve your performance.
With regards to the rep session... I'd strongly consider increasing the time of the rep from 30 seconds up to about 75 or 90 seconds, reducing the rest time a little if you can (if not then 120 secs is fine for now) and taking the rep at a slightly slower pace.
Thing to remember is 5km is an endurance effort, not a sprint... As someone mentioned above, the key is running faster, but doesn't need to be an all out sprint... Your rep should be a good effort, but should be something you can repeat after your rest period, and if anything do the first one a bit slow and then speed up if you can...
I'd tentatively recommend 400mtr reps, which you may be able to get down to 90-95secs, with 90 or 120secs rest. The rest period should be moving to stop you getting stiff, but I would walk those rest periods... 6 reps would be a good first effort and would give you 1.5 miles of hard work, which is effectively half a Parkrun at a pace faster than normal...
400mtr walk would probably take you between 4 and 5 minutes.... I'd suggest walking round close to your finish point for your rest period, and running the next rep in the opposite direction, to return you back to the start....
By all means jog your rest period if you can.... We are an "experienced" group however most rest periods are walking.. It's all about the quality and consistency of the reps which gets the results...
Another great rep session, and possibly even more helpful for building endurance at higher speeds, are 1 mile reps.... We usually do 5 off 2mins rest. These hurt and are very easy to misjudge the pace on the first couple. I'd suggest getting used to 400's first...
@Travs 400m"ish" sprints are brutal. I did 6 as you suggested, ran to the park and a back. 5 walking breaks (approx 10 minutes) and it was still sub 6/km. I really struggled with the last couple to keep the pace up, so I can definitely see how they'll benefit me in the longer term.
I'm doing it down Bedworth Park, so it's not exactly 400m but near enough by the look of it.
View attachment 12135
Great stuff.... Yes all feels fine, then suddenly the legs go from under you...!
Looking at that graph, you hit almost 3:20/km top speed, which is 80secs per lap pace on a track.... By way of comparison, i look to complete 400m reps in 78secs or less on a good day. So perhaps you went off a little fast on each rep which is why it looked like you slowed down a little as each rep went on. But great stuff sticking the session out...
Id may be suggest slowing down a little more, and going for 8 consistent reps. Give yourself a good few days off from hard sessions though. .
terrible 2 mile run yesterday in rain. 24 mins so 12 mins a mile! very slow
my quads kill now. but hey first run back completed.
first time my quads have hurt. i assume its as i started squats this week too!while you're out running you're not annoying us so keep it up.
On a serious note, it's weird how the same exercise affects different people. A short run would never affect my quads but it doesn't take a lot to get my calves aching.
first time my quads have hurt. i assume its as i started squats this week too!
lower calves for me too, i guess i dont stretch enough
If I try to run on concrete it's calves and knees that start hurting for me.
If it's indoors on carpet or outdoors on grass there's no real issue!
You must have a huge living room.
Ok when you say slowing it down, are we talking more like 4:00/km type speed? My parkrun PB is 24.26 so I guess I wouldn't gain much by going too much slower than 4?
I'll probably not do another session like this until Monday/Tuesday as it'll be parkrun Saturday.
I'm loving having a bit of purpose to my training though, so thanks for helping me out with your advice. It's really giving me a bit of confidence in what I'm doing instead of just running with no purpose.
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