My Turn ... Running Down A Dream
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@mariner4life said in My Turn ... Running Down A Dream:
7.5km in less than 42 is nothing to be sneezed at!!
That run on saturday was bloody good mate, well done.
Cheers. Results was that run was ok, but the feeling on it was horrible. Was destroyed at the end of it too, but that probably had a fair bit to do with the 4:49 km!
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Tips for running:
You have heaps of time before your run so I would try and completely change your running technique. I have worked with 100's of runners and this always leads to decreased overuse injuries, more running efficiency and even increased enjoyment with running.- Biggest change is work on changing your cadence (steps per minute) most recreational runners have 140-160 steps per minute. This leads to heel striking, increased stress through your joints, increased force through anterior aspect of the leg (aka shins), increased demand on your glute med to control more movement (from heel strike to toe coming off) usually as that fail/fatigue you will get a valgus strain on your knee.(knee going in and 'arches collapsing') causing knee injuries. The majority of people don't need anti pronating shoes they need to improve their running technique.
Step 1: Get a metronome on your phone. Your aim should be build towards running at 180 steps per minute at the same pace. This means more smaller steps ideally landing on your mid foot rather than your heel. Use the metronome while you run. This will feel weird and also make your calves burn....thats normal until they get use to it.
Step 2: Keep running how you normally do to keep your K's under the belt....I want you to transition to this new way of running over 3-6 months until its your new technique.
Start over the next four weeks doing either as a warm up or a session during your week doing 1km in this technique. I recommend week 1) 10x100m at your normal pace week 2) 5x200 3)3x400 4) 2x500 next week start running your first 1km (or what you can tolerate) in your new style and slowly increase 500m-k each week. I usually find when you can hit 5km you are onto a winner. No need to rush it.
Tip 2:
Work on glute stability and control:
Do as many as possible of these a day: Single knee bends: Line your foot up on a line so its dead straight (will feel weird). Keep upper body upright and bend your knee. Dont worry about depth worry about keeping your hips square and try and get your knee over the line of your middle toes. Best in barefeet but try and do 1x10 all throughout the day you will improve quickly.
3x8 daily: Single leg glute bridge. Start with your hands/arms on the ground for support as you improve put one hand over your shoulder then both hands. Squeeze from your butt to lift up dont swing up from your leg. Once you can do that hit me up and I will progress.Tip 3:
Start foam rolling:
This sucks to start off with. Only start this program if you can do it for 21 days straight. If you can you will see progress if not you will just keep being sore.
1 roll = up and down
3 sets each day. Add one roll to just one of the sets each day. Start with 3x3 work up to 3x10.
Eg
Day 1: 3x3 rolls on each leg
Day 2: 2x3 and 1x4
Day 3: 1x3 2x4
Day 4: 3x4
If that doesn't make sense let me know.
The rolls at 3,4,5 will hurt way more than 8/9/10. Once you get to 3x10 it should just be mildly uncomfortable and just continue to do 1x10 either before or after your run.Tip 4:
Start progressing to slightly more minimlist shoes. This site is amazing. https://therunningclinic.com/en/minimalist-index/
Find a similar type of shoe and figure out your % when you need a new pair of shoes (probably every 3-6 months depending on K's. Try and progress 10-20% down the minimilist scale (less heel support). These shoes will be lighter and make running easier. If you have improved your running technique heel support is irrelevant. Every 100g is something like a 1% more oxygen efficency so lose weight both inside and out.Tip 5:
Load management. People blow out by increasing stuff too fast. Don't go and catch up on some K's by doing extra long runs or more long runs in a week. Stick to your program progress no more than 10% in either increase in distance or decrease in time. Its hard but worth it to avoid tendon overload.Tip 6:
Read a book called born to run its great. Also read you can't hurt me but take inspiration not training techniques from that crazy fucker.Tip 7:
Read all the above again and throw in the towel haha no just kidding get amoungst it, future you will thank yourself. - Biggest change is work on changing your cadence (steps per minute) most recreational runners have 140-160 steps per minute. This leads to heel striking, increased stress through your joints, increased force through anterior aspect of the leg (aka shins), increased demand on your glute med to control more movement (from heel strike to toe coming off) usually as that fail/fatigue you will get a valgus strain on your knee.(knee going in and 'arches collapsing') causing knee injuries. The majority of people don't need anti pronating shoes they need to improve their running technique.
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Tip 9:
Who should I invoice? -
I've shortened my stride a heap. Not running as fast but feel like I use a heap less energy and my knee hurts less
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@Magpie_in_aus Thats some outstanding tips, cheers!!!
Any tips on foam rollers? Just looked online and looks like there are thousands to choose from.
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@MajorRage said in My Turn ... Running Down A Dream:
@Magpie_in_aus Thats some outstanding tips, cheers!!!
Any tips on foam rollers? Just looked online and looks like there are thousands to choose from.
Here's a tip. They all suck!!
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@MajorRage just your stock standard blue one will do the trick.
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@MajorRage just get a solid one - can't stand the softer foam ones. But I am a (solid) delicate flower and crush those foam ones!
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@Paekakboyz said in My Turn ... Running Down A Dream:
@MajorRage just get a solid one - can't stand the softer foam ones. But I am a (solid) delicate flower and crush those foam ones!
swole
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Bit early but couple of small milestones this week:
8km loop which I do set my best time .. by almost 3 mins! And then did a 6km yesterday at sub 5 minute pace. Really stoked! Almost a shame to be going on holiday shortly as currently seeing some exponential gains in speed.
@Magpie_in_aus checking out my pacing ... by my count I'm doing around 175 steps p/minute. Thats from my own counting (on 3 separate points) and my apple watch had me at 5050 steps for my 30 min run yesterday which is almost bang on 180. I'm conscious of where I'm landing, and I believe I'm not landing on my heel, but then when I look at my shoes (which are nearing replacement) and I've got significant wear at the back which leads me to believe that I am ... All in all, I don't think my technique is too bad - certainly some work ons, but it seems my starting point is decent.
Tip 2, tip 3 - will start post holiday!
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Another good cue is soft feet. Run with a deliberate heel strike and listen vs mid foot you will tell the difference. Good work though that's awesome.
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@Magpie_in_aus said in My Turn ... Running Down A Dream:
Another good cue is soft feet. Run with a deliberate heel strike and listen vs mid foot you will tell the difference. Good work though that's awesome.
it's funny when you are running for an hour you have a lot of time think about shit like "where is my foot landing?" and "how long is my stride? am i leaning forward?"
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When I was running (ahem quite a few years ago) a good cue was landing with my feet below me (ish) - rather than feet landing out in front of me. That seemed to work quite well as an indicator and that if I was going faster it was with more steps rather than a longer stride. That made a huge difference to the impact on my knees. But I found I had to keep thinking about it and it was a lot harder to maintain on downhill sections, where you are just itching to stretch out.
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Monday 8km, 41:42, 5:11 p/km
Tuesday, 6km, 29:53, 4:56 p/km
Wednesday 10km, 55:18, 5:31 p/kmIncredible week. Well 3 days really as the travel to the Far East was long and the reunion drinks destroyed today’s 6km. Well that and the oppressive heat - forgot how oppressive the heat in Asia was, next week there are no promises ...
Anyway, Monday was awesome - pushed it harder than usual on pace and completed a great time. Tuesday I really felt up for it and aimed for 5 min km pace. Success! At the end was really happy. Wednesday I wanted to do 10k st sedate pace and achieved that, but to see sedate pace was 55 mins was super inspiring.
Could feel the fitness in the pool today.
Forvnext eeek, No promises on anything, but I feel I hit some real goals last week, so a bit of downtime isn’t exactly undeserved.
MR, out.
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Tuesday, 6km, Slow, Shit pace
And that was it. It was just too damned hot in Thailand, only times could really go running were 6am, when I was fast asleep from jet leg and too much beer the night before, or around 6pm, when I was already balls deep in that days beer intake.
On the Tuesday avo, all signs of a storm were rolling in, and with the temp drop and pick up in breeze, I donned my kit and strode out. Was feeling good so aiming for 8km ... about 2.5km in I wondered where the rain was ... then at the 3k mark, I realised it had all gone west and boom the sun came out. So I turned for home and then with the sun out, the road temp had upped about 40 degrees and I had to walk to risk a serious health issue from over heating.
This week:
Flew back early doors yday and was too jet lagged to run yday. Not sure of this weeks plan, I'm aiming for three 6k's this week then perhaps a 10k on the weekend. That will leave me 2k to play with, so will see how we go.
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None of it happened. Picked up something on the plane, which wiped me out - Wednesday & Thursday in bed and off work, and still only about 60%.
This week, play by air.
Watched the London Marathon yday though and have put my name in the ballot. I know it's unlikely I'll get in, all find out in October. Unbelievable some of the shit times which come through - I could have run it this year. Lots of 6+ hours.
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@MajorRage at least they finish it!! but far out 6+ hours is rough as guts.
Travel illnesses suck. Especially when you are super keen to get back to training. Feel better soon bro
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@MajorRage said in My Turn ... Running Down A Dream:
None of it happened. Picked up something on the plane, which wiped me out - Wednesday & Thursday in bed and off work, and still only about 60%.
This week, play by air.
Watched the London Marathon yday though and have put my name in the ballot. I know it's unlikely I'll get in, all find out in October. Unbelievable some of the shit times which come through - I could have run it this year. Lots of 6+ hours.
I reckon there should be a cut off of 6 hours, anyone still on the course gets a DNF. If you are doing it any slower than that then you're walking most of the distance anyway.
I watched the whole race, Kipchoge is absolutely amazing. Just toyed with the other competitors.
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We had one here on Sunday. Winning time was 2.22, and then it was 16 minutes back to 2nd place!
Winning female was 3.15. I just did the 5km with my kids, and she ran past us on one of her final loops, and it looked like she was doing it easy. She was fucking tiny though! She won by 21 minutes...
Only 4 finishers were over the 6 hour mark, and even then only just.
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Monday 6km 34:20, 5:42 p/km
Tuesday 6.3km 35:50, 5:45 p/km
Saturday 12 km, 1:06:46, 5:33 p/km
Sunday 5.75 km 30:05, 5:14 p/kmMonday and Tuesday were slow blow out to get back into training after holiday / illness. Unfortunately then a 2 day work trip to Europe blew out to 4 days, of which far too much Juliper and Bitterballen were consumed. Felt disgusted with myself coming back Friday to and decided I would still do the required 17.7 km to round out the 30k for the week.
12k was really good - nice temperature /time and just found my pace and stuck to it. Slowest km was 5:40 so was extremely consistent. Then on Sunday wanted a heart rate up, super fast pace and managed to get around at a good pace.
However, I did feel the exhaustion come Monday of a week of excess, little sleep and then banging out the two runs. So took it very easy and achieved little yesterday. Back at work today and feeling a litle more spritely but won't push myself too hard just yet.
Week plan:
Today or tomorrow = 7.5km easy pace
Thurs of Friday = 7.5km easy pace
Sat or Sun - 15km, 5:3x pace.
