The athletics/running thread

[Gooner Girl]

Depressed. Just been for a run. 2.5 miles and i'm shattered - and it was slow. Soooo unfit at the moment, finding it very hard to motivate myself. Clearly one run a week and a 60 minute football training session isn't enough to keep me in shape. i must be getting old.

Bruce - you back on the exercise trail yet? Run? Gym?

[Harry Genshaw]

Recognise that feeling GG. Did a 5 mile trail race today. One of those days where I just felt out of sorts from the off and pretty much plodded round. I definitely need to do some proper speed work for the next few months.

[Gooner Girl]

Recognise that feeling GG. Did a 5 mile trail race today. One of those days where I just felt out of sorts from the off and pretty much plodded round. I definitely need to do some proper speed work for the next few months.

Its bizarre how some days it feels so easy and others its a real effort... I have more that are real efforts at the mo - which probably stems from not running regularly enough...

Whens your next race? perhaps you need a different sort of challenge? Track and field?

[Harry Genshaw]

Got another half marathon at the end of October but I think X country season will have started by then. I've felt like this before and you just have to run through it. Nothing that a couple of PBs cant pull you out of

[Gooner Girl]

Got another half marathon at the end of October but I think X country season will have started by then. I've felt like this before and you just have to run through it. Nothing that a couple of PBs cant pull you out of

I do find the times i am running regularly it feels far less of an effort then when i do it sporadily. need to make an effort to get out at least twice a week rather then once i think.

Might do some cross country myself this season. Will come nearly last but i do quite enjoy it (well the lovely warm bath after, anyway) Certainly more fun then road running.

[Bruce Rioja]

Bruce - you back on the exercise trail yet? Run? Gym?

5-a-side tonight & Gym Wednesday (possibly Friday too). I've fallen off of the training wagon and landed with a big bump.

[Dr.Karl]

Whats the etiquette on spitting at an organised run like a parkrun? Might go to one but don't want to be treated like a pariah when I inevitably need to gob.

[Gary the Enfield]

Whats the etiquette on spitting at an organised run like a parkrun? Might go to one but don't want to be treated like a pariah when I inevitably need to gob.

So long as it's not ON someone you should be fine.

[Gooner Girl]

One of the better endurance runners at club has decided he wasnts to some tri's and has asked me to give him some private swimming lessons. I am quite confident that i am not the best woman for the job and that there are other better swim teachers at the leisure centre i work at who would give him far better advice, but when i tried to tell him that he said he wants someone he knows. I know very little about triathlons. Martin, i may have to pick your brain at some point.

Last club night at the grass track tonight. Was pitch black before 8. The endurance group running relays when they couldn't see where the heck they were going was quite entertaining...

[Gary the Enfield]

One of the better endurance runners at club has decided he wasnts to some tri's and has asked me to give him some private swimming lessons. I am quite confident that i am not the best woman for the job and that there are other better swim teachers at the leisure centre i work at who would give him far better advice, but when i tried to tell him that he said he want
s someone he knows. I know very little about triathlons. Martin, i may have to pick your brain at some point.

Last club night at the grass track tonight. Was pitch black before 8. The endurance group running relays when they couldn't see where the heck they were going was quite entertaining...

I'll do what I can.

[Gary the Enfield]

By the way I hope you're going to charge him for your time GG.

I do a swim fit class on a Friday evening and will gladly send you some drills he can do to up his stamina. Up to now, though I have only done sprint tri's and have no open water or wetsuit experience.

Back to me.

Last night at the track I did some more core work with my new coach (I say coach he's one of our elite runners who is also ex-army)

Anyway, after jogging half a mile to the track from home we did:

3 x 400m warm up.
2 sets of warm up exercises to stretch our leg muscles in preparation for our time trial
3 x 100m sprints at 20 secs per rep with 100m recovery
3,000m time trial (7 1/2 laps) in 12m 13 secs
400m recovery

Next we did a 400m jog and stretch followed by:
3 x sets of
10 lifts and squats with a 10 kilo bag of sand
5 Burpees
25 metres lunges
Each set was interspersed with a 300m sprint
400m recovery and then 6 x 50m sprints from a lying down (chest to floor start) with 100m recovery in between.

Then I jogged back home.

All told I ran 9.2k with a few exercises in between.

Have to say as hard as the session was I feel fantastic this morning. Not too tired and with the nice ache you get when you know you've worked all your muscle groups.

[Gooner Girl]

Sounds a cracking session GtE. Are you restong now in prep for the weekend?

An idea of the drills you have done specifically for tri swimming would be helpful. I can't imagine that they are that radically different from normal swimming but would be good to know. Sprint tri's are always in a pool right? I need to find out if he's swimming in a pool or sea too. And yes, he will have to pay private lesson fee, I can't do mates rates as we have to use the local pool and I can't go behind their back and give out freebies anyway! Plus I don't know him that well, dunno who told him i was a swim teacher!

[Gary the Enfield]

Sounds a cracking session GtE. Are you restong now in prep for the weekend?

An idea of the drills you have done specifically for tri swimming would be helpful. I can't imagine that they are that radically different from normal swimming but would be good to know. Sprint tri's are always in a pool right? I need to find out if he's swimming in a pool or sea too. And yes, he will have to pay private lesson fee, I can't do mates rates as we have to use the local pool and I can't go behind their back and give out freebies anyway! Plus I don't know him that well, dunno who told him i was a swim teacher!

Yes, resting now. Probably do a couple of miles Thursday and then Saturday morning to keep loose.

I don't think there are any specific drills for pool tri's. A typical Friday evening session (in a 25 metre pool) would go:

400m warm up

3 sets of 50m pool buoy (arms only) 10 secs recovery
3 sets of 50m legs only 10 secs recovery
3 sets of 50m single arm (alternate arms out and back)
3 sets of 50m full stroke 10 secs recovery

Then 4 x 100m consisting of:
25m stroke technique
25m 70% effort
25m 80%
25m 90%

200m warm down

As far as transition that really is an individual preference. Whether to use a tri suit (I do), whether to cycle in race running shoes or cleats. All these will add or delete minutes from the overall time.

Hope this helps.

[Gooner Girl]

Sounds a cracking session GtE. Are you restong now in prep for the weekend?

An idea of the drills you have done specifically for tri swimming would be helpful. I can't imagine that they are that radically different from normal swimming but would be good to know. Sprint tri's are always in a pool right? I need to find out if he's swimming in a pool or sea too. And yes, he will have to pay private lesson fee, I can't do mates rates as we have to use the local pool and I can't go behind their back and give out freebies anyway! Plus I don't know him that well, dunno who told him i was a swim teacher!

Yes, resting now. Probably do a couple of miles Thursday and then Saturday morning to keep loose.

I don't think there are any specific drills for pool tri's. A typical Friday evening session (in a 25 metre pool) would go:

400m warm up

3 sets of 50m pool buoy (arms only) 10 secs recovery
3 sets of 50m legs only 10 secs recovery
3 sets of 50m single arm (alternate arms out and back)
3 sets of 50m full stroke 10 secs recovery

Then 4 x 100m consisting of:
25m stroke technique
25m 70% effort
25m 80%
25m 90%

200m warm down

As far as transition that really is an individual preference. Whether to use a tri suit (I do), whether to cycle in race running shoes or cleats. All these will add or delete minutes from the overall time.

Hope this helps.

Cheers GtE, it does. Will ask him if he is going to use a tri suit cos if he is will make him swim in it for practice sessions.

Good luck Sunday, hope you don't catch Mo Farah

[Harry Genshaw]

Park run this morning, finished 12 seconds off PB but felt strong enough to know I could break it next time. 15 miler planned for tomorrow. Good luck to GtE with the GNR tomorrow

[Gary the Enfield]

Park run this morning, finished 12 seconds off PB but felt strong enough to know I could break it next time. 15 miler planned for tomorrow. Good luck to GtE with the GNR tomorrow

Well done HG and thanks.

[Gary the Enfield]

Okay so I've got the results. My intention was to try and run at a consistent pace but not go for a pb. In the end I feel I could have pushed it to get it but was pleased with my self restraint.

Finish time 1:37:26 (7.43 mins. per mile)

Splits 5k 22:57 (7.34 mins. per mile)
10k 45:48 (7.33 mins. per mile)
15k 1:08:40 (7.32 mins. per mile)

I came 2391 out of a field of (I believe) 44,000
2195th male
231st in age group
221st of men in my age group

And I beat my boss by 3 minutes.

[thebish]

Okay so I've got the results. My intention was to try and run at a consistent pace but not go for a pb. In the end I feel I could have pushed it to get it but was pleased with my self restraint.

Finish time 1:37:26 (7.43 mins. per mile)

Splits 5k 22:57 (7.34 mins. per mile)
10k 45:48 (7.33 mins. per mile)
15k 1:08:40 (7.32 mins. per mile)

I came 2391 out of a field of (I believe) 44,000
2195th male
231st in age group
221st of men in my age group

And I beat my boss by 3 minutes.

nice one!! that's a pretty even pace you kept there! (another 1000-odd miles and you'd have cracked the 4min mile!)

[Gary the Enfield]

Okay so I've got the results. My intention was to try and run at a consistent pace but not go for a pb. In the end I feel I could have pushed it to get it but was pleased with my self restraint.

Finish time 1:37:26 (7.43 mins. per mile)

Splits 5k 22:57 (7.34 mins. per mile)
10k 45:48 (7.33 mins. per mile)
15k 1:08:40 (7.32 mins. per mile)

I came 2391 out of a field of (I believe) 44,000
2195th male
231st in age group
221st of men in my age group

And I beat my boss by 3 minutes.

nice one!! that's a pretty even pace you kept there! (another 1000-odd miles and you'd have cracked the 4min mile!)

Cheers. I tired towards the end, though. My aim is to see if I can up the rate and do a pb in St Neots in November.

[Bruce Rioja]

Doesn't look like you tired. I'll show you some times of a tiring man if you like, and from over a third of the distance too . Well done, mate.