My Turn ... Running Down A Dream
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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.
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@antipodean makes perfect sense. My analogy is like working on form at the gym for a certain lift. You'll do it slow, fast, focus on certain aspects etc, but ultimately you get better by doing it more. And doing it better and better over time.
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@SammyC thanks for the tip ... here's an excerpt from that page ...
An ideal training week during this period includes a two-hour run and two one and one half-hour runs. On the other days do short, easy runs; one run with some light picking up of the pace; and one 5K to 10K tempo run (below lactate-threshold pace).
So that for me would be about 22k, 2 x 16k and then about another 15k in total ... so a 70k week.
Two shows of that!!
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Monday, 7km 5:20 pace
Wed, 7km, 5:45 pace
Sat, 13.5km 5:34 pace
Sun, 6.6k, 5:37 paceTough week due to too much travel and entertainment. Monday run was ok, just outside the 5:15 pace goal which was my own fault for going out too fast (4:48 first km ... oops). Wednesday was in a park in Amsterdam and at 3k mark ran though some swarm of something which kicked off asthma so had to walk for a bit. Was pretty happy with 5:45 pace given that! Saturday morning was a good learning exercise .. went out first thing and took no fuel. After a poor diet that week, I went through 10k at 54:40, then died on my arse due to lack of energy. Even a sweet would have been enough of a kick. Sunday, was a chilled casual run with no aims.
This week ... taking it much easier with life hopefully. At the moment I'm planning on 7k on both Wed & Thurs and then 20k Saturday early doors. Off to Greece next week for 7 nights and to keep the 34k going will take some planning ... and treadmills I guess.
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@Paekakboyz said in My Turn ... Running Down A Dream:
@antipodean makes perfect sense. My analogy is like working on form at the gym for a certain lift. You'll do it slow, fast, focus on certain aspects etc, but ultimately you get better by doing it more. And doing it better and better over time.
Yep. For anything a lot of the ‘gains’ are often simply getting much more proficient at what you are doing and I guess this applies equally to strength training or ( shudder )....cardio
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Monday, 6.5km, 39 mins, 6:02 p/km
Wednesday, 7.7km, 42 mins, 5:28 pp/km
Saturday, 21.1km, 1:58:30, 5:37 p/km.Wowee what a week. Monday was weird, I was caught up in some school shit so went for a run around there and got completely lost. So a bit of standing around trying to figure out where the hell I was and then a fucked up GPS signal at one point made a right hash of things. Anyway, the final numbers it returned felt about right. Nice run on Wednesday, then the big one on Saturday. I was aiming for the 20k but thought, if I'm going to do that, why not just do a half? So I did! As per always, struggled on the 11-15k part but pushed through. Only had one km >6 min pace but the rest were remarkably consistent. Best part was at the end of it I felt pretty good. Not completely knackered (not far from it tho) and joints were ok. As per above, the cadence overall was pretty good - although I probably need to up that a bit. Anyway, pretty stoked with myself.
This week ... not really sure to be honest. I fly out to Greece on Wednesday for a week, and certainly hope to continue running. I may do some circuits / classes instead - will just see how it goes. Probably not a bad time for a running break, but given the nature of the holiday, some exercise will be required to avoid returning as a proper proper fat bastard.
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@MajorRage awesome work bro!! love the call to run a cheeky wee half
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@Paekakboyz said in My Turn ... Running Down A Dream:
@MajorRage awesome work bro!! love the call to run a cheeky wee half
As a fellow "power over cardio" type bloke I'm not falling for you referring to it as a "cheeky wee half"
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@MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
Cheeky for him. A death sentence for me!! -
@Paekakboyz said in My Turn ... Running Down A Dream:
@MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
Cheeky for him. A death sentence for me!!.....and me. I drink craft beer with guys who run "for fun". Not my bag.
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@Paekakboyz said in My Turn ... Running Down A Dream:
@MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
Cheeky for him. A death sentence for me!!Interesting. Wouldn’t say I’ve thought about it that much, but this is actually quite a milestone. Running a half for the hell of it - shows how far I have come.
Shame I’m only half way there!
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@MajorRage said in My Turn ... Running Down A Dream:
@Paekakboyz said in My Turn ... Running Down A Dream:
@MN5 ha ha guilty as charged but in my minds eye I could just see our man @MajorRage thinking, yeah boi it's on!
Cheeky for him. A death sentence for me!!Interesting. Wouldn’t say I’ve thought about it that much, but this is actually quite a milestone. Running a half for the hell of it - shows how far I have come.
Shame I’m only half way there!
whoooooooooooa but living on a prayer ?
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4 x 40 min on the treadmill ... probably 26-27k in total.
Needed a longer break so wasn’t ready on Monday and ran out of time Tuesday. Wednesday got to resort and was too full day to step out from the kids for an hour. But, 40 mins each morning rest of the week so doing ok.
I really do hate gyms and treadmills. Needs must when it’s this hot, but otherwise it’ll always be a mystery to me why ppl choose them over being outside.
Expect back to 34k this week. Gotta run off the holiday ...
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@MajorRage said in My Turn ... Running Down A Dream:
4 x 40 min on the treadmill ... probably 26-27k in total.
Needed a longer break so wasn’t ready on Monday and ran out of time Tuesday. Wednesday got to resort and was too full day to step out from the kids for an hour. But, 40 mins each morning rest of the week so doing ok.
I really do hate gyms and treadmills. Needs must when it’s this hot, but otherwise it’ll always be a mystery to me why ppl choose them over being outside.
Expect back to 34k this week. Gotta run off the holiday ...
Yeah, I hate running on treadmills. Boring as f. Was a necessary evil when living in Norway, but once the ice was gone I was out of there. I think there is the argument that they are less strain on the body, but I'm not sure how true that is.
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@Rancid-Schnitzel said in My Turn ... Running Down A Dream:
@MajorRage said in My Turn ... Running Down A Dream:
4 x 40 min on the treadmill ... probably 26-27k in total.
Needed a longer break so wasn’t ready on Monday and ran out of time Tuesday. Wednesday got to resort and was too full day to step out from the kids for an hour. But, 40 mins each morning rest of the week so doing ok.
I really do hate gyms and treadmills. Needs must when it’s this hot, but otherwise it’ll always be a mystery to me why ppl choose them over being outside.
Expect back to 34k this week. Gotta run off the holiday ...
Yeah, I hate running on treadmills. Boring as f. Was a necessary evil when living in Norway, but once the ice was gone I was out of there. I think there is the argument that they are less strain on the body, but I'm not sure how true that is.
A guy I know that was in the Paras (and therefore fit as f) reckoned that they messed with your stride pattern as it was all too uniform. Dunno if that's true or not but he steered well clear.
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@Catogrande said in My Turn ... Running Down A Dream:
@Rancid-Schnitzel said in My Turn ... Running Down A Dream:
@MajorRage said in My Turn ... Running Down A Dream:
4 x 40 min on the treadmill ... probably 26-27k in total.
Needed a longer break so wasn’t ready on Monday and ran out of time Tuesday. Wednesday got to resort and was too full day to step out from the kids for an hour. But, 40 mins each morning rest of the week so doing ok.
I really do hate gyms and treadmills. Needs must when it’s this hot, but otherwise it’ll always be a mystery to me why ppl choose them over being outside.
Expect back to 34k this week. Gotta run off the holiday ...
Yeah, I hate running on treadmills. Boring as f. Was a necessary evil when living in Norway, but once the ice was gone I was out of there. I think there is the argument that they are less strain on the body, but I'm not sure how true that is.
A guy I know that was in the Paras (and therefore fit as f) reckoned that they messed with your stride pattern as it was all too uniform. Dunno if that's true or not but he steered well clear.
Good enough for me!
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@Rancid-Schnitzel said in My Turn ... Running Down A Dream:
@Catogrande said in My Turn ... Running Down A Dream:
@Rancid-Schnitzel said in My Turn ... Running Down A Dream:
@MajorRage said in My Turn ... Running Down A Dream:
4 x 40 min on the treadmill ... probably 26-27k in total.
Needed a longer break so wasn’t ready on Monday and ran out of time Tuesday. Wednesday got to resort and was too full day to step out from the kids for an hour. But, 40 mins each morning rest of the week so doing ok.
I really do hate gyms and treadmills. Needs must when it’s this hot, but otherwise it’ll always be a mystery to me why ppl choose them over being outside.
Expect back to 34k this week. Gotta run off the holiday ...
Yeah, I hate running on treadmills. Boring as f. Was a necessary evil when living in Norway, but once the ice was gone I was out of there. I think there is the argument that they are less strain on the body, but I'm not sure how true that is.
A guy I know that was in the Paras (and therefore fit as f) reckoned that they messed with your stride pattern as it was all too uniform. Dunno if that's true or not but he steered well clear.
Good enough for me!
Good enough for me too, but then I don't need too many excuses to dodge running.
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Not posted for a while ... too many other things going on (some good, some not). I've not done much running either, I think about 70km total in last 28 days. So not bad, but not at the level I was at.
But in other news ... I got in to the London Marathon!
Running for guide dogs UK. I'm kind of happy but now kind of shitting myself. I mean, it was great fun virtue signalling telling everybody I'd applied and it was my aim etc ... but now I've got to actually do the bastard!!!
Oh shit.
Training the Lydiard Way: 28 Weeks to a PR
