Running 10km (& MajorRage's half marathon madness)
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As part of training for a half marathon, I have run a few 10km distances recently as part of training for half marathon.. so far have gone form<br />
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1:10 to 1:05 to 1:01..<br />
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Fitness is obviously on the improve here, but just wondering how this compares, as I have little reference point. -
I did the first 10km of my 22km half marathon run (final time 2 hours 12 minutes) at outward bound in about an hour flat, but im not much of a runners build and was sort of pacing myself. 5 - 5 and a half minute kilometres is probably a decent target for the non-running types. Wouldnt know about those who are small and agile. I'd guess youll start to plateau as you find a time that is good for you.
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[quote name='BartMan']<br />
respect to anyone who runs 10k in one go in ANY time!!<br />
[/quote]<br />
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surely after rowing all afternoon for a couple of days in a row, running 10km should be a doddle.<br />
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My training basically revolves around 4-5 runs per week of about 5km, then one longer one. However, due to excessive laziness, I barely make that training, so need to push myself a bit further!<br />
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8km tonight, hopefully 5km tomorrow morning and then 12-14km on the weekend depending on how I feel.<br />
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Virgil - See you at the hospitalÂ
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[quote name='MajorRage']<br />
[quote name='BartMan']<br />
respect to anyone who runs 10k in one go in ANY time!!<br />
[/quote]<br />
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surely after rowing all afternoon for a couple of days in a row, running 10km should be a doddle.<br />
<br />
My training basically revolves around 4-5 runs per week of about 5km, then one longer one. However, due to excessive laziness, I barely make that training, so need to push myself a bit further!<br />
<br />
8km tonight, hopefully 5km tomorrow morning and then 12-14km on the weekend depending on how I feel.<br />
<br />
Virgil - See you at the hospitalÂ<br />
[/quote]<br />
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If i attempted to run in this Auckland heat,far its hot and about 90% humidity to boot...like Bartman said anyone who can run 10km's is doing damn good. -
10k in 42 mins last nite.. then another 50 mins of interval training after a 10 min recovery jog..<br />
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doin ironman in just over a month tho - that's the reason for that! :afro:<br />
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have been in the same position you're in right now tho - good on ya.<br />
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i reckon if you just keep running consistently you'll start hitting around 50mins for 10 - 5 min k's are pretty comfortable after you've been running for a bit. -
posting twice make you twice as good WTWÂ <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':rolleyes:' /><br />
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Good efforts though - expect some photos of ironman, the vomit ones at the end will be fine -
what you talkin bout willis :coolsmiley:<br />
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yeh photos at the end are ok - just as long as there's none of me drowning during the swim. Not looking forward to that at all.<br />
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just need to find a spare $700 now cause my wetsuit is too big from extreme weight loss
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Have taken up training for a marathon in November. Base level of fitness: non existent. <br />
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Doing an 8 km run tomorrow morning and that will take 45 mins - though it involves a couple of steep hills which add to the degree of difficulty! -
Good on ya Fred Dagg, if it wasn't for the HK Humid summer, I'd push through & look to run the full marathon next year. There's no way I can train on a tread mill!!<br />
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8km last night... did in 47:10. For some reason today, the joints are really sore, but the muscles are fine!<br />
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Tomorrow's plan...Hoping to do 15km. This could be my last ever post due to being dead. If so, it's been fun. -
[quote name='MajorRage']<br />
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8km last night... did in 47:10. For some reason today, the joints are really sore, but the muscles are fine!<br />
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[/quote]<br />
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I get the problem with sore joints as well. Make sure you manage it properly, even if it means chucking an ice pack on them after your run. Its a pain in the ass when you get a good head of steam up from training heaps, only to lose it all by being unable to run because of knee, ankle, shin or hip problems. -
[quote name='MajorRage']<br />
Good on ya Fred Dagg, if it wasn't for the HK Humid summer, I'd push through & look to run the full marathon next year. There's no way I can train on a tread mill!!<br />
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8km last night... did in 47:10. For some reason today, the joints are really sore, but the muscles are fine!<br />
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[b]Tomorrow's plan...Hoping to do 15km. This could be my last ever post due to being dead. If so, it's been fun.[/b]<br />
[/quote]<br />
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All the best M Rage,wish i had taken the time to know you better...
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The run sucked, couldn't get the mojo going... Might have reached my maximum for the week.<br />
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Did 12km, but walked the last 2. stopped the 11km mark at 1 hr 14 mins, which is appalling. Rather gutted, and hasn't done much for the mental preperation.<br />
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Moved apartment today, wasn't much use to the movers to be honest...! Could barely walk. Next weeks plan goes something like this...<br />
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Every day - 30 mins jog (no distance measure)<br />
Weekend - Saturday - 1 hr 20Â mins one day, other one off<br />
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Will be in shanghai next weekend, anybody know a good place to go for a run there? -
[quote name='MajorRage']<br />
The run sucked, couldn't get the mojo going... Might have reached my maximum for the week.<br />
<br />
Did 12km, but walked the last 2. stopped the 11km mark at 1 hr 14 mins, which is appalling. Rather gutted, and hasn't done much for the mental preperation.<br />
<br />
Moved apartment today, wasn't much use to the movers to be honest...! Could barely walk. Next weeks plan goes something like this...<br />
<br />
Every day - 30 mins jog (no distance measure)<br />
Weekend - Saturday - 1 hr 20Â mins one day, other one off<br />
<br />
Will be in shanghai next weekend, anybody know a good place to go for a run there?<br />
[/quote]<br />
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if you do it every day you'll probably just end up hating it...<br />
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3 times a week would be good - and mix it up a bit if you just jog you'll just be training yourself to jog. Once you actually start running a bit faster you'll find it's much easier on the body.<br />
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so one run at 'tempo' which won't be long, just try and lift the pace a little for 10 mins at a time with 5 mins rest between without going nuts<br />
one run 'speedwork' which is basically just some interval stuff, just go hard for 400 metres with 400 metres rest or something like that<br />
one run 'lsr' which is your long slow run. Just go your longest distance at easy pace.<br />
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really helps mixing it up as instead of thinking how much more plodding you've got to do you're thinking about the next wee challenge. -
[quote name='WillieTheWaiter']<br />
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if you do it every day you'll probably just end up hating it...<br />
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3 times a week would be good - and mix it up a bit if you just jog you'll just be training yourself to jog. Once you actually start running a bit faster you'll find it's much easier on the body.<br />
<br />
so one run at 'tempo' which won't be long, just try and lift the pace a little for 10 mins at a time with 5 mins rest between without going nuts<br />
one run 'speedwork' which is basically just some interval stuff, just go hard for 400 metres with 400 metres rest or something like that<br />
one run 'lsr' which is your long slow run. Just go your longest distance at easy pace.<br />
<br />
really helps mixing it up as instead of thinking how much more plodding you've got to do you're thinking about the next wee challenge.<br />
<br />
[/quote]<br />
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Yeah, it's weird the way that pace works. I usually amp it up a when I get to 1km to go then really nail it for the last 500m. <br />
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you can feel that as you run faster with longer strides etc, that the efficiency has improved rather largely. But at the end of the 1000m, I'm completley destroyed in the lungs. I find the slower I go, the sorer the leg muscles get, but I don't feel physically exhausted just sore legs. Then the complete opposite once I amp the pace up.<br />
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Had to work until after 10 last night, so didn't make the run yesterday. Hopefully I'll be able to get out earlier tonight to for a run.. Will look at adjusting my speeds over the course of the distance. -
yeh it's because the slower you run the more 'up and down' you go which impacts more on your knees etc<br />
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a good running technique is the pose technique - check it out [url="http://www.posetech.com/"]http://www.posetech.com/[/url]<br />
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basically you shouldn't stretch your leg too far forward when you run, to lengthen your stride you should push back further and use your arse more
