My Turn ... Running Down A Dream
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@mooshld said in My Turn ... Running Down A Dream:
@MajorRage
Don't forget to practise eating and drinking on those long runs get your body used to it. Small sips and nibble you way through a banana or something. So many people never practise this then get cramps trying to do it on race day.Yeah, generally for the longer ones I munch on a few sweets or a bit of chocolate. I occasionally use running gels as well, although I find them far too sickly and they make me feel ill.
Have never tried to eat a banana whilst running ... however will be done on my next long one.
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@MajorRage said in My Turn ... Running Down A Dream:
@mooshld said in My Turn ... Running Down A Dream:
@MajorRage
Don't forget to practise eating and drinking on those long runs get your body used to it. Small sips and nibble you way through a banana or something. So many people never practise this then get cramps trying to do it on race day.Yeah, generally for the longer ones I munch on a few sweets or a bit of chocolate. I occasionally use running gels as well, although I find them far too sickly and they make me feel ill.
Have never tried to eat a banana whilst running ... however will be done on my next long one.
while running i use these. Black Cherry are pretty good because they aren't sweet.
http://www.clifbar.com.au/products/clif-shot-bloks
On the bike i use the gels, but have found flavours that aren't too sweet (apple, watermelon and mint, cola). Race day will be a mix of gels on teh bike, bloks on the run
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Mony - 6km, 35 mins, 5:48 p/km
Wed - 5.4km, 29 mins, 5:22 p/km
Thu - 6.1km, 34 mins, 5:35 p/km
Fri - 5.4km, 27:50, 5:09 p/km
Sat - 10km, 54:24, 5:25 p/kmVery messy week with lots going on (half term here so went away for a few days) but managed to get through the required 32km. Made even harder by it being hayfever time over here and it's quite shocking how bad it gets.
Monday - slow as shit, but on a hangover and after almost 3 hours of driving to get home, I was lucky to get anything done. So I just jogged along slow as shit but not bothered. Wed much better and just blasted the 5.4km long along the canal, decent enough time. Thurs - lazy 6km after work, canal was crazy busy as such a beautiful day which slowed me down a bit. Friday, was great as I was working at home and had 30 mins before a call so went for a run to force a decent pace and then a nice 10k on Saturday morning before heading over to in-laws place for football.
All in all good to get the 32k in given all the headwinds. This week will be tricky as well, as I'm away camping for the weekend, so not sure of plan of attack. Probably 3 runs after work, 2 of 6k, one of 8k to get me to 22k then 12k early doors on Saturday before leaving for camping. We'll see.
Looking at my stats, I am quite surprised. I'd say May was my toughest month this year by a mile, as I push out distance, but haven't really lost much weight. Motivation lower to run and felt like things tapered off a bit. Yet, I ran 128 km, at an average pace of around 5:30 p/km. Weird.
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@mariner4life I use the science in sport ones when I remember to pick them up. Although I try to do anything 12k and under without in-run fuelling.
I'm off to Greece on holiday on the 15th July and had hoped to complete a 25k by then ... best I pull finger!!
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Yeah you don't need them for 10 or under. I've been taking them mainly to get used to them and to get in the habit of taking them on time
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And I'll be doing my first ever 21 on Sunday
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@mariner4life said in My Turn ... Running Down A Dream:
And I'll be doing my first ever 21 on Sunday
If you beat 1:58:15, I'll send my Uncle around to yours to smash you in the face.
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Banana's are easy as to eat on the run great for refuelling but are a bit of a bit^h to carry. Maybe good to have someone in the crowd at certain points to hand them over?
I used to take the Leppin Squeezy's if I was going over 20kms or doing a proper run. The only thing I hated about them was that they'd get too sticky if you spilt them.Then you spend half the time running to the next drinks station focusing on sticky hands.
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@MajorRage said in My Turn ... Running Down A Dream:
@mariner4life said in My Turn ... Running Down A Dream:
And I'll be doing my first ever 21 on Sunday
If you beat 1:58:15, I'll send my Uncle around to yours to smash you in the face.
Considering what I will have done first the chances are somewhere between slim and absolute fuck all
Otherwise I reckon I could beat that
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@MajorRage said in My Turn ... Running Down A Dream:
@mariner4life said in My Turn ... Running Down A Dream:
And I'll be doing my first ever 21 on Sunday
If you beat 1:58:15, I'll send my Uncle around to yours to smash you in the face.
if you beat 1:37 at plus 100kg I will come around personally
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My Gf and I have just started running training based on a books shes been reading called unbreakable runner. Shes read a lot and is a physio and likes the stuff. More higher intensity lower distance.
Shes doing it for some halfs shes planning on doing. Im doing it to get a little less fat (i mean built for power lifting....although doesnt count being big unless you lift really big) to get more pace and endurance for basketball.
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Last week was just an excuse factory (some genuine) to not achieve anything even close to decent.
Monday, 6km, 31:55, 5:18 p/km
Tuesday, 6km, 32:00, 5:18 p/kmAnd that's fucking it. All sorts of ideas on what to do and just none of them ever eventuated. Wednesday was a planned rest day, Thursday impromptu beers at work followed by random text from a mate for a couple more ... So Friday was at home half day so I was thinking I would do a long run then the balance (if any) on Sunday. What happened was woke up with shockingly shit hayfever (that time of the year in the UK), which for me means basically a day written off, but take loads of drugs at bedtime, then next day will be fine. Saturday I had a camping trip with the family so decided to run early doors beforehand. Didn't happen, just wasn't recovered enough. Then the camping was full on, with 30 mins sleep (if that) so was too knackered on Sunday.
Kick it to touch, reset and move on.
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@MajorRage yep, sometimes it just doesn't work out aye. Draw a line under it and get those kms back up next week. Not worth trying for a bumper follow up week either imo, that can cause it's own sorts of problems. It's getting that regular work in that's really satisfying.
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Your records are really really safe boys
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Tuesday, 10.2k, 5:35 p/km
Wednesday, 5.4k, 5:25 p/km
Friday, 10.3k, 5:26 p/km
Sunday, 6.1k, 5:37 p/kmOdd week. Motivation is still a struggle, but I managed to get through the 32k. As per the cricket thread, the weather here hasn't been far off abortion level, so demanding to find the time at the moment. Bring back winter, as it least the winter wasn't too wet ...
Anyway, the high point was 10k at under 5:30 pace and the low was Sundays 6.1 k at 5:37. I've noticed that in all runs this week the split times were all negative. I.e - I start off much quicker than I finish. I guess I've plateau'd a bit, which given that the weight loss has been non existent and the training, sporadic, makes sense.
Still, onwards and upwards. Across Europe the back end of this week so aiming for Mon-Wed to do ~15k then the balance on the weekend in one long hit. Want to do another half sometime in the next few weeks too.
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Wednesday 19km, 1:51:40, 5:51 p/km
Saturday 6km, 33:50, 5:35 p/km
Sunday 7km, 40:00, 5:40 p/kmNice relaxed slow long run on Wednesday, kept it consistent with only a couple of small walks, both out of my control (crossing roads etc). Longest run I've done since my last half and pretty satisfying. Not sure I'll get the 25k I wanted in teh next month, but I think I can realistically aim for aanother full half mara, which is ok.
Weekend runs were pretty unconvincing to be honest, both done out of a necessity than a want. The Europe work trip was full on, and probably needed the rest time, but I hate letting myself down & due to that crap week two weeks ago, June's number are way behind May's .. which is crap.
This week ... aiming for 6k Monday (done), Wed & Friday, then 14k on Saturday morning.
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Looking at my times, I've seen shit all improvement. Abeilt noticed a substantial increase in comfort in doing the runs. A 10k run used to be a real challenge for me, now it feels only a small step up from the 6k regular runs I do. Great feeling. So I'm pushing myself a bit harder now for pace now. Lets see how it goes ..
Monday, 6km, 30:35, 5:04 p/km
Wednesday, 6km, 31:14, 5:11 p/km
Thursday, 5.4km 26:32, 4:57 p/km
Saturday, 5km, 29:18, 5:47 p/km
Sunday, 10km, 54:44, 5:28 p/kmBlasted the first 3 runs and felt great. Then after a heavy Friday, just did lazy Saturday during the heat of the day (31 here before the piss takers jump in) to sweat it all out. As you can see, time was shit, but gained what I wanted. Sunday, managed 10km quite nice and steady.
So, what for next week ... well, it's now July so in theory I should be upping it to 34 km p/week. However, I'm not sure more distance is what I need. So I'll be pushing it out this week anyway to see how it goes. I'm in Europe back end of this week which will make it difficult, but I should be able to find the time to have down 3 runs by the weekend for nigh on 20k, with a 14k for Saturday morning.
Aims are currently to keep the shorter runs (to 6.5k) to under 5:15 pace, with 10-12k runs under 5:30 and 15k plus to under 5:45.
Do seem to have developed an odd injury which I think is prob an overtrain or something. Left right, toes 3 and 4 seem to lose a bit of feeling. Kind of like halfway between a cramp and sprain. It's very odd. Doesn't bother me with running though, so will keep an eye on it.
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@MajorRage interesting to hear about where you are seeing improvement. Feeling better on the longer runs is definitely a positive, even if it hasn't yet translated into a speed improvement. I think both @mooshld and @Magpie_in_aus do some speed work alongside the longer runs? recall some kind of technique or sprint stuff in earlier posts.
Do you get faster by purely doing more and getting stronger and fitter? or do you need other stuff to boost that baseline fitness? I've never gone far enough down the running rabbit hole to get that technical.
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@Paekakboyz You get faster by running faster, as much as that sounds like a circular argument. The ability to run greater distances and with less effort comes from running more - building that base of stamina.
To get ready for an event you want to build your capacity to work first, i.e. spend weeks doing stamina and then incorporate speed drills to become faster more efficiently.
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@antipodean said in My Turn ... Running Down A Dream:
@Paekakboyz You get faster by running faster, as much as that sounds like a circular argument. The ability to run greater distances and with less effort comes from running more - building that base of stamina.
To get ready for an event you want to build your capacity to work first, i.e. spend weeks doing stamina and then incorporate speed drills to become faster more efficiently.
@MajorRage ... it's worth getting hold of Lydiard's book "run to the top" if you are really serious about getting faster. It's kida like the bible for competitive runners.
His schedule (which forms the basis for what all the top guys still train like) was something like:
Base Phase to build endurance - 12 weeks
Strength Phase - 8 weeks (lots of hill running)
Speed Phase - 6 weeksBelow is a good summary, but I highly recommend getting the book, I own 2 copies (one to lend to friends and one that stays with me)
"Run for your life" is also a great read, aimed more at the older bloke running for health reasons.
Training the Lydiard Way: 28 Weeks to a PR