The athletics/running thread

[Prufrock]

Especially given you're doing this with the Gary Speed 10k in mind, keep going! And your actual PB, the best you are capable of, is never going to involve any walking, so even if it takes a bit off now short-term, steady running is the way to go.

Having said that, you might get a bit more out of your training runs if instead of aiming for a steady pace throughout, you include some bursts. A minute of really pushing yourself followed by a minute of recovery (though still running rather than walking if you can), or if that's two much one minute hard then two off.

Also, running up those hills might hurt your PR time, but it's going to make a difference when it comes to the 10ks!

[Gary the Enfield]

As above the only way to improve your pb is to do hilly reps, fahrtleks and sprints. Have you thought about practicing ON Cruella?

After my 4th race in 8 days I'm officially fecked. I changed my race from Olympic to sprint distance this morning as I was a bit under the weather. I finished in 1hr33mins which I'm chuffed with as it included a sub 23 minute 5k.

That means I have run my fastest 5k for the year twice this week, my fastest 10k and a personal best on the aquathlon.

Easy week coming up I think.

[Burnden Paddock]

Thanks for the comments chaps! A couple of things.

Harry - What advantage does swinging your arms provide? Also, good point about pushing on at the top of the hill. Thinking about it, I usually look to get to the top of the hill and then i'm all 'my work here is done' and that's where i'm losing the initiative. Mental note made to push on next week and try to stay ahead of those I've passed on the hill.

Pru/GtE - I'm not sure how fast/far I am capable of sprinting. I'll give it a whirl though. Practising on Cruella does actually seem like the natural thing to do. I know where i'm going to be spending an evening or two this week!

Congratulations on your progress GtE. Sounds like an amazing week. You deserve a beer or two. If you've not already had one!

[Harry Genshaw]

Good question re the swinging arms BP. It was something I was told by a coach early on and it really does work. I'm not sure why but you do maintain some sort of pace without any extra effort.

Great shouts on the tempo/interval training. Churning out the miles will help your fitness but good tempo sessions will definitely help your pace. Try and incorporate a few dashes in your regular runs, like in between lampposts dropping back to your natural jogging pace each time.

GtE - you da man!

[Gary the Enfield]

Good question re the swinging arms BP. It was something I was told by a coach early on and it really does work. I'm not sure why but you do maintain some sort of pace without any extra effort.

Great shouts on the tempo/interval training. Churning out the miles will help your fitness but good tempo sessions will definitely help your pace. Try and incorporate a few dashes in your regular runs, like in between lampposts dropping back to your natural jogging pace each time.

GtE - you da man!

Thanks chaps. Full of a cold now so won't be doing anything for a couple of days.

Re the arm swinging. If you pump your arms as you sprint it is presumably to give you momentum going forward. When swinging your arms though try not to cross your body (as the twisting effect will slow you down) but pump them up and down like a piston. Imagine a line from your ear to your hip. Your hand shouldn't go higher than your ear or further back than your hip. Don't ball your fists either as this tenses your upper back. Keep your hand open but relaxed, slightly cupped if you can.

When running up the hill try and exaggerate your running motion. Lift the knees, pump the arms, engage the core (imagine pulling your belly button back towards your spine) chin up and chest out.

Teeth and tits boys, teeth and tits.

[LeverEnd]

I used to do 2 types of hill session, hill sprints and Kenyan hills. The former is about speed and power, developing fast twitch fibres and the glutes and making you faster and more efficient. We'd do 10-12 reps of 30-40 second uphill sprints with full recovery jogging back down, with 2-3 miles easy running before and after. The other session is used a lot by Kenyan athletes and is all about sustained slower paced running and keeping the heart rate high throughout. You find a hilly circuit and do for example 2 x 10 mins (or 3 x continuous running at 10k race pace with a 3 min jog in between. You don't run as fast uphill but work steadily throughout and recover from the hill gradually on the flat/downhill. This is one of the most complete sessions I think because it works so much all within one session.
I'm off for a trot round Rivington now, work off the excesses of my weekend in Jersey.
Just remembered I agreed to do the Jersey Half Marathon in November as well, will be my first since 2002 if I get there in one piece!

[Bruce Rioja]

Teeth and tits boys, teeth and tits.

Ian 'Bunny' Bunton? Is that you? "Cus-taaaaard".

This arm swinging business, I just can't get with it at all. I just end up focusing on the five yards ahead of me and running into it. I'll give it a go again whilst going up S-m-L one night this week, but I seem to lack the requisite rhythm.

[Burnden Paddock]

Gave the arm swinging a try this evening. Felt fairly natural and forced me to run more upright, rather than hunched over, which I guess impacts on running style, breathing etc. I seemed able to take longer strides, moving more freely and thus climbed the hill faster. Put in a couple of sprints too. Didn't have too much time so covered 3.6k at 14 secs/km quicker than I ran on Saturday. Admittedly on a different course. Pretty happy after that. Thanks chaps!

[Bruce Rioja]

Hmmmm. Nice one BP. Will deffo give it a go tomorrow then. Oh, I'm not there on Saturday btw, so there'll be some left for everyone else to eat.

[Harry Genshaw]

A tough session at the track tonight. 5 3minute runs, 4 2minute runs and 3 1minute runs (hard effort) all with 30 seconds recovery then same again in reverse order after a 3 minute rest. I was too unfit to finish the 2nd set and my calf was tight pretty much throughout. Hopefully it should recover for a crack at 2 lads fell race on Thursday and park run Saturday. No Bruce BP & LE you two going to make it?

[Burnden Paddock]

I'll be there. I want a crack at beating my PB!

[Harry Genshaw]

I'll be there. I want a crack at beating my PB!

Nice one! So what I gain in sausages I lose in mushrooms

The feeling in my calf suggests I might give 2 lads a miss and save myself for Saturday

[LeverEnd]

I'll be there. Got another 45 easy minutes under my belt today. Still some aches and pain as I adjust to the new orthotics and feeling very rusty but lost 5 lbs in 2 weeks and need to keep plugging away.
Marshalling the Ladt Drop Loop fell race in the afternoon, then doing a baby head wetting pub crawl round Horwich.

[Harry Genshaw]

Nice one LE. Sounds like you're steadily on the way back

[Bruce Rioja]

lost 5 lbs in 2 weeks

You didn't have it to lose!

[LeverEnd]

lost 5 lbs in 2 weeks

You didn't have it to lose!

If you think I'm a skinny runt now at 12st6 you should have seen me in 2002, 6ft1 and 10st10. I looked like I'd been dug up put in a vest and plonked on a start line. Ran a lot faster mind you!

[Bruce Rioja]

lost 5 lbs in 2 weeks

You didn't have it to lose!

If you think I'm a skinny runt now at 12st6 you should have seen me in 2002, 6ft1 and 10st10. I looked like I'd been dug up put in a vest and plonked on a start line. Ran a lot faster mind you!

'runt'? Take more care when typing!

[LeverEnd]

lost 5 lbs in 2 weeks

You didn't have it to lose!

If you think I'm a skinny runt now at 12st6 you should have seen me in 2002, 6ft1 and 10st10. I looked like I'd been dug up put in a vest and plonked on a start line. Ran a lot faster mind you!

'runt'? Take more care when typing!

[Bruce Rioja]

Having another of those 'can't sleep' nights. feck know's why. So just done a midnight 5K.

[Bruce Rioja]

No Bruce BP & LE you two going to make it?

Aw thanks, Harry . I'll be there in spirit. However, in person, I've just clocked that the Aberystwyth Parkrun is a one hour drive away from matey's place in Cardigan. Hmmmmmmmm.