The athletics/running thread

[mrkint]

I'm hoping, after a really frustrating 18 months football-wise, that about two and a half hours game time in three days will have had a real benefit next time I go out. I'm stuck at about 23 mins for a 5k and don't really know what is an achievable target at the moment. Any of you more hardcore runners got any ideas?

Try and change up your routine instead of just flat 5ks. My best 5k was about 22/22.30 before i stopped after le marathon, so quite similar. To improve you've got to really work your muscles hard and fast (lol) to improve your speed endurance. One i like doing is finding a hill locally and then sprinting up that ten times. Alternatively, you could run 800m flat out, rest the amount of time it took you to run it, then do that again three times.

It really does help your endurance.

[mrkint]

I'm hoping, after a really frustrating 18 months football-wise, that about two and a half hours game time in three days will have had a real benefit next time I go out. I'm stuck at about 23 mins for a 5k and don't really know what is an achievable target at the moment. Any of you more hardcore runners got any ideas?

I'm still hobbling from my Nicky Huntesque efforts on Monday.

5k - on a flat course and at an ordinary temperature, under 20 minutes should be the target. Obviously you've got 22 & 21 as milestones before you get to that.


Kint's Soreen.

It was delicious! So FUUUUUUUUUUUUUUU

Steady diet of savoury rice and tuna now and tbf it's working.

[mummywhycantieatcrayons]

Practice going out hard and blitzing the first 2.5km and then seeing if you can hang on and get round.

[Gooner Girl]

I'm hoping, after a really frustrating 18 months football-wise, that about two and a half hours game time in three days will have had a real benefit next time I go out. I'm stuck at about 23 mins for a 5k and don't really know what is an achievable target at the moment. Any of you more hardcore runners got any ideas?

Try and change up your routine instead of just flat 5ks. My best 5k was about 22/22.30 before i stopped after le marathon, so quite similar. To improve you've got to really work your muscles hard and fast (lol) to improve your speed endurance. One i like doing is finding a hill locally and then sprinting up that ten times. Alternatively, you could run 800m flat out, rest the amount of time it took you to run it, then do that again three times.

It really does help your endurance.

Mrkint gives good advice. You're going to have to mix up your training if you've reached a plateau. Ever considered joining an athletics club?

[thebish]

I'm hoping, after a really frustrating 18 months football-wise, that about two and a half hours game time in three days will have had a real benefit next time I go out. I'm stuck at about 23 mins for a 5k and don't really know what is an achievable target at the moment. Any of you more hardcore runners got any ideas?

Try and change up your routine instead of just flat 5ks. My best 5k was about 22/22.30 before i stopped after le marathon, so quite similar. To improve you've got to really work your muscles hard and fast (lol) to improve your speed endurance. One i like doing is finding a hill locally and then sprinting up that ten times. Alternatively, you could run 800m flat out, rest the amount of time it took you to run it, then do that again three times.

It really does help your endurance.

Mrkint gives good advice. You're going to have to mix up your training if you've reached a plateau. Ever considered joining an athletics club?

after all - it works for GG!!

[mrkint]

yr mean, bishington.

Anyway, just did a spinning class. Air conditioning was broke. I'm impressed i didn't collapse tbh.

[Harry Genshaw]

Just to echo Kinty's advice. Interval sessions work a treat. I do a weekly hill session like he's described - sprint up it, jog down then repeat as often as I can manage (no way can I do 10 on the hill I use!) but the best one was one recommended by a clubmate;

2 mile warm up at steady pace
followed by 2 miles 'balls out' as fast as you can manage followed by
2 mile cool down

Really seems to work but I'll be putting it to the test at the 1st summer club race next week. If no PB I might be back on here telling you Mr K doesnt know what he's talking about!

[Gary the Enfield]

All good advice re: intervals.

If you are running 3 times a week look to do something like:

Tuesday - Either 6X800 sprints with 90 seconds rest.
- 4 x mile reps at race pace (1 mile warm up and 1 mile warm down)
- 3x 5 sets of a (short) hill about 250 with jog recovery downhill
- 2 x sets of 200m/ 400m/ 600m/ 800m. After the 200 and 400 do a 100m jog recovery. After the 600m 800m do 200m recovery then straight into the second set.

Thursday - Long run 6-8 miles at 80% of race pace. For me that would be 7:30 to 8:00 mins per mile

Saturday - Hills. 40 minutes of continuous pace at about 70 - 80% of race pace. Try to run at the same pace uphill as down

Remember to warm up and warm down properly.

[Harry Genshaw]

Got a marathon 3 weeks today, and due to injury & circumstance I haven't trained as much or as well as I'd have liked.

Today was my last chance to get a long run in. Managed 19 fairly slow miles with no injury problems so for the first time this year, I'm actually starting to believe I might make make the start line. I'd been trying gels lately but wont be doing that again in a hurry. Bad reaction last week and today I had stomach cramps from mile 13 onwards - not good. Back to the jelly babies methinks

[Gary the Enfield]

Got a marathon 3 weeks today, and due to injury & circumstance I haven't trained as much or as well as I'd have liked.

Today was my last chance to get a long run in. Managed 19 fairly slow miles with no injury problems so for the first time this year, I'm actually starting to believe I might make make the start line. I'd been trying gels lately but wont be doing that again in a hurry. Bad reaction last week and today I had stomach cramps from mile 13 onwards - not good. Back to the jelly babies methinks

Stick to what you know Harry. Which Marathon is it?

If it's three weeks away you could probably get another long run in before tapering, or do you not want to chance it?

[Harry Genshaw]

Stick to what you know Harry. Which Marathon is it?

If it's three weeks away you could probably get another long run in before tapering, or do you not want to chance it?

It's Windermere G, which I did a few years ago. I daren't risk another 19ish miler but do intend to get a couple of around 14 miles in. I'm trying to do plenty of shorter interval stuff. Really not sure what to do food wise though

[mummywhycantieatcrayons]

All good advice re: intervals.

If you are running 3 times a week look to do something like:

Tuesday - Either 6X800 sprints with 90 seconds rest.
- 4 x mile reps at race pace (1 mile warm up and 1 mile warm down)
- 3x 5 sets of a (short) hill about 250 with jog recovery downhill
- 2 x sets of 200m/ 400m/ 600m/ 800m. After the 200 and 400 do a 100m jog recovery. After the 600m 800m do 200m recovery then straight into the second set.

Thursday - Long run 6-8 miles at 80% of race pace. For me that would be 7:30 to 8:00 mins per mile

Saturday - Hills. 40 minutes of continuous pace at about 70 - 80% of race pace. Try to run at the same pace uphill as down

Remember to warm up and warm down properly.

How do you measure all that?

And what do you count as a proper warm up/warm down?

[Gary the Enfield]

All good advice re: intervals.

If you are running 3 times a week look to do something like:

Tuesday - Either 6X800 sprints with 90 seconds rest.
- 4 x mile reps at race pace (1 mile warm up and 1 mile warm down)
- 3x 5 sets of a (short) hill about 250 with jog recovery downhill
- 2 x sets of 200m/ 400m/ 600m/ 800m. After the 200 and 400 do a 100m jog recovery. After the 600m 800m do 200m recovery then straight into the second set.

Thursday - Long run 6-8 miles at 80% of race pace. For me that would be 7:30 to 8:00 mins per mile

Saturday - Hills. 40 minutes of continuous pace at about 70 - 80% of race pace. Try to run at the same pace uphill as down

Remember to warm up and warm down properly.

How do you measure all that?

And what do you count as a proper warm up/warm down?

Measure in terms of distance? Well for me I have access to a running track on Tuesdays or I have set routes around my area.

For distances over a mile try one of the running websites like mapmyrun where you can pre-load a route. Alternatively you can invest in a GPS watch like a Garmin which will measure your route and you can pre-set intervals like 800m reps.

Again for me a proper warm up would be 1 to 1.5 miles at about 8:30 pace. A warm down would be a jog for about a mile with stretching exercises for about ten minutes to finish. Arms, back, quads, calfs, hamstring, glutes etc.

[Gooner Girl]

Stick to what you know Harry. Which Marathon is it?

If it's three weeks away you could probably get another long run in before tapering, or do you not want to chance it?

It's Windermere G, which I did a few years ago. I daren't risk another 19ish miler but do intend to get a couple of around 14 miles in. I'm trying to do plenty of shorter interval stuff. Really not sure what to do food wise though

I'd have thought whipping off your leg hair might take a second or two off your pb? Less wind resistance?!

[Harry Genshaw]

I'd have thought whipping off your leg hair might take a second or two off your pb? Less wind resistance?!

Well I had a pretty decent park run last saturday so you might be right.

I was a tad embarrassed at Physio last week and felt I had to explain why I was smooth down there No sign of em growing back mind, which is what I was worried about

[Gooner Girl]

I'd have thought whipping off your leg hair might take a second or two off your pb? Less wind resistance?!

Well I had a pretty decent park run last saturday so you might be right.

I was a tad embarrassed at Physio last week and felt I had to explain why I was smooth down there No sign of em growing back mind, which is what I was worried about

Did it hurt?! Perhaps you'll be hair free for life now then.

[Harry Genshaw]

Did it hurt?! Perhaps you'll be hair free for life now then.

Nah not too bad. I'm beginning to think the discomfort of child birth has been widely exaggerated by you women

[Gooner Girl]

Did it hurt?! Perhaps you'll be hair free for life now then.

Nah not too bad. I'm beginning to think the discomfort of child birth has been widely exaggerated by you women

I wouldn't know, I had a c-section and I shave, not wax. Pain free here.

AM totally sure that you men totally over-react when kicked in the balls though...

[Burnden Paddock]

Did it hurt?! Perhaps you'll be hair free for life now then.

Nah not too bad. I'm beginning to think the discomfort of child birth has been widely exaggerated by you women

I wouldn't know, I had a c-section and I shave, not wax. Pain free here.

AM totally sure that you men totally over-react when kicked in the balls though...

I can confidently state, 100% that in this instance, you do not know what you're talking about.

Childbirth? Pah!

[Gary the Enfield]

Did it hurt?! Perhaps you'll be hair free for life now then.

Nah not too bad. I'm beginning to think the discomfort of child birth has been widely exaggerated by you women

I wouldn't know, I had a c-section and I shave, not wax. Pain free here.

AM totally sure that you men totally over-react when kicked in the balls though...

I can confidently state, 100% that in this instance, you do not know what you're talking about.

Childbirth? Pah!

12 months after giving birth the majority of women I have spoken to would admit they would go through the pain of childbirth again.

I know of no man who would want to be kicked in the nuts again.

The case for genital discomfort rests. On ice.