The Running Thread Vol 2
Discussion
Well my inconsistent training over the past two months, too much football beer and carp diet has funnily enough resulted in my fitness going to s
t.
I've only been managing around 10 miles and a couple of kickboxing classes per week. Ran 10k yesterday with a dicky achilles (another sign of my structural fitness falling off) a good 10 mins slower than I was in April.
I desperately need to get some big hills back in my life once my ankles sorts itself out - I've lost a lot of strength/hill fitness.
But I ran that 10k rather than sitting on my ass, so onwards and upwards and all that.
t.I've only been managing around 10 miles and a couple of kickboxing classes per week. Ran 10k yesterday with a dicky achilles (another sign of my structural fitness falling off) a good 10 mins slower than I was in April.
I desperately need to get some big hills back in my life once my ankles sorts itself out - I've lost a lot of strength/hill fitness.
But I ran that 10k rather than sitting on my ass, so onwards and upwards and all that.
cslwannabe said:
Milk for me after a tough session and/or a banana. Ideally soon after - like within 20 minutes.
Some people add chocolate powder to milk and pretty much the same benefit as the majority of protein shakes for a fraction of the cost. I like milk but know many don’t.
Exactly what I do - pint of semi skimmed milk with 2 spoons of chocolate Nesquik and 2 spoons of dried milk powder (I use Nestle Nido low fat) . I’ll make this up before I go to track/go for a run and have it as soon as I finish the session/run. Plus it’s delicious! Some people add chocolate powder to milk and pretty much the same benefit as the majority of protein shakes for a fraction of the cost. I like milk but know many don’t.
What kind of strength training if any does anyone do to help with running?
After getting back to my 11 year ago parkrun pb last week just off increased mileage I was looking to incorporate some leg exercises into my routine.
I was thinking bodyweight squats, stepping onto and off my weight bench holding light dumbells, glute bridges. Anything else essential?
After getting back to my 11 year ago parkrun pb last week just off increased mileage I was looking to incorporate some leg exercises into my routine.
I was thinking bodyweight squats, stepping onto and off my weight bench holding light dumbells, glute bridges. Anything else essential?
JapanRed said:
I’ve got a track 5km race on Friday evening this week.
Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
Get to 2.5km absolutely dying as if you need to stop the hold on for dear life and do everything in your power not to slow down.Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
JapanRed said:
I’ve got a track 5km race on Friday evening this week.
Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
Are you trying to win the race, or treating it as a time trial and going for a PB? They demand different approaches.Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
To hit a target time the recommended approach would be to achieve a negative split if you can. Reality is you'll likely go off way too fast and have to try and hang on.
Longer reps on track last night:
9 min @ 3:55/km pace
120 sec recovery
7 min @ 3:48/km pace
100 sec recovery
5 min @ 3:43/km pace
85 sec recovery
3 min @ 3:35/km pace
60 sec recovery
1 min @ 3:00/km pace
Felt pretty controlled throughout, actually think I could have knocked 5/10 seconds off each pace comfortably.
Used the bargain Takumi Sen 9's for the first time - felt pretty good but could feel a bit of pressure under both arches, hopefully just need to wear them in!
9 min @ 3:55/km pace
120 sec recovery
7 min @ 3:48/km pace
100 sec recovery
5 min @ 3:43/km pace
85 sec recovery
3 min @ 3:35/km pace
60 sec recovery
1 min @ 3:00/km pace
Felt pretty controlled throughout, actually think I could have knocked 5/10 seconds off each pace comfortably.
Used the bargain Takumi Sen 9's for the first time - felt pretty good but could feel a bit of pressure under both arches, hopefully just need to wear them in!
Edited by Rosscow on Wednesday 10th July 08:58
lizardbrain said:
How much of a negative split though? Let’s say you are targeting a 5k in 26 mins. Is it 14 mins part one 12
Mins part two.
Or something more dramatic?
Sorry, was this directed at me?Mins part two.
Or something more dramatic?
This was just a general training session, we always try and increase pace and decrease recovery as the session goes on.
So I started at a typical 10k pace and worked up to 5k pace and then quicker again.
jasonrobertson86 said:
JapanRed said:
I’ve got a track 5km race on Friday evening this week.
Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
Get to 2.5km absolutely dying as if you need to stop the hold on for dear life and do everything in your power not to slow down.Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
jeremyc said:
JapanRed said:
I’ve got a track 5km race on Friday evening this week.
Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
Are you trying to win the race, or treating it as a time trial and going for a PB? They demand different approaches.Training has been going well so I’m going to push for a PB (currently 19:48).
With it being a track, how would you pace it? Even splits all round? Negative split? Anything else?
To hit a target time the recommended approach would be to achieve a negative split if you can. Reality is you'll likely go off way too fast and have to try and hang on.
PB is the target. I definitely feel fit enough to go for it. Just wondering how to pace. I’m tempted to go out at 4:03 /km ish for first 2km and then put the foot down at the half way point, and aim for a negative split as you say.
I rather unexpectedly smashed my 5km on the road this week. It’s was on a very flat 3 lap course around an industrial estate.
My PB was outside 18 minutes and luckily there were pacers, so I stuck with the pacer and the little group around him. For the first 3km it actually felt quite easy and I really had to tell myself not to increase the pace. During the 4th km I was really starting to feel it and at the start of the 5km it really started to feel hard. It was at this point I allowed myself to go ahead of the pacer.
Timing wise my first and last laps were almost identical, with the middle lap around 4s slower. So really I’d say almost evenly paced.
So my advice would be to try and aim for even pacing, or even like you’re going for negative, holding some in the tank. Resist the urge to go out hard and you shouldn’t be feeling it being hard before 3km. In reality you may have nothing left in the tank for a faster finish, but better than running out at half way!
I’ve only run one track 5000m and blowing up with like 6 laps to go isn’t fun.
My PB was outside 18 minutes and luckily there were pacers, so I stuck with the pacer and the little group around him. For the first 3km it actually felt quite easy and I really had to tell myself not to increase the pace. During the 4th km I was really starting to feel it and at the start of the 5km it really started to feel hard. It was at this point I allowed myself to go ahead of the pacer.
Timing wise my first and last laps were almost identical, with the middle lap around 4s slower. So really I’d say almost evenly paced.
So my advice would be to try and aim for even pacing, or even like you’re going for negative, holding some in the tank. Resist the urge to go out hard and you shouldn’t be feeling it being hard before 3km. In reality you may have nothing left in the tank for a faster finish, but better than running out at half way!
I’ve only run one track 5000m and blowing up with like 6 laps to go isn’t fun.
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