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