The Running Thread

[Victor Mildew]

For some reason I find using a treadmill really makes me feel sick, like motion sickness. I find myself almost falling off it and bashing off the sides all the time

[Lex-Man]

For some reason I find using a treadmill really makes me feel sick, like motion sickness. I find myself almost falling off it and bashing off the sides all the time

I get that but only when I get off. I find treadmills to be incredibly dull as well.

[Poser]

I really can't see why anyone would run on a treadmill when there is the outside, erm, outside.

I used to use it for a very quick warm up at the gym, but that was it.

[Corazon de Leon]

I really can't see why anyone would run on a treadmill when there is the outside, erm, outside.

I used to use it for a very quick warm up at the gym, but that was it.

In my case it's because the treadmill offers less resistance from the ground, if that makes sense. The cartilage in my left knee got strawberry floated when I ran a 10k back in 2012, and when I'd try to go out running it would swell up, push the tendon out the way and I'd spend the next few days unable to walk properly(the limp I had looked hilarious ). Now, because I haven't exercised regularly in some time, it made sense to use the treadmill to build back up to running outside, and test my knee out on a surface that wouldn't immediately cause problems.

[Poser]

Well, that sounds like a perfectly good reason

#Told

[Lex-Man]

My step mum uses one for similar reasons. Touch wood I never have that kind of problem. I think I would kill myself. Do get some chest and knee pains but not to bad.

[mcjihge2]

I was 0.000000222 radians too early for my Pi day park run today.

[Corazon de Leon]

Well, that sounds like a perfectly good reason

#Told

Just saw this.

Anyway, actually did go out onto the canal and smashed out a 10k on Wednesday, here are the results:



Best I've ever managed is 57.01, and I thoroughly threw up after that so I'm more or less the fittest I've ever been. Ideal scenario would be for me to be bashing out a sub-50 minute time before the end of the year. That'd be wonderful.

[FlippinChicken]

Best I've ever managed is 57.01, and I thoroughly threw up after that so I'm more or less the fittest I've ever been. Ideal scenario would be for me to be bashing out a sub-50 minute time before the end of the year. That'd be wonderful.

Congrats! I was running a similar time to that this time last year, and got 49.12 in a race in September. 'dat feel of a sub-50 10k is something special. Good luck!

[FlippinChicken]

Pacing question.

I've hit a bit of a parkrun plateau and am running circa 23:00 every week. Want to get this down by about 30 seconds before the summer, and down to 22:00 by the end of the year.

First half km, km 2.5-3.0 and 4.5-5.0 is downhill, with the rest being a gradual incline. It's a hilly one, and I have no idea how to pace it properly. I generally just go our hard and try to hold on. But I see people who beat me are very very comfortable until around the 4km mark and then they kick into gear.

How do you prefer to pace a 5km? Steady pace throughout? Or bursts of pace dotted around?

[Poser]

Don't go out hard on the downhill. Use those parts to maintain a quick but relaxed pace.

Then put in the effort on the inclines. At the back of your mind you'll know you have the energy to do this because you used the downhill bits for energy conservation.

Generally, though, you might want to consider some short, fast-paced training to increase your overall pace. I'm on my phone now but will post more on this when I'm on the PC again. A 30 second improvement is a very sensible and achievable target though.

[Victor Mildew]

The first third of a mile of our run is slightly downhill, with a steep bit in the middle of that. We use that bit for warming up so just go through that at a reasonably fast pace which we keep once on to the flat. We then keep that quick pace for 3.5 miles before facing the literal uphill struggle at the end of it. As proposer says, you need to know you've got something to get you through the end bit.

We went balls out last time and timed the 4 miler, was averaging 7.2 min miles until the end bit where we dropped to 8.30 miles. Think we did it in 33 mins in the end which was a best for me but I felt like I was going to die

[mcjihge2]

Pacing question.

I've hit a bit of a parkrun plateau and am running circa 23:00 every week. Want to get this down by about 30 seconds before the summer, and down to 22:00 by the end of the year.

First half km, km 2.5-3.0 and 4.5-5.0 is downhill, with the rest being a gradual incline. It's a hilly one, and I have no idea how to pace it properly. I generally just go our hard and try to hold on. But I see people who beat me are very very comfortable until around the 4km mark and then they kick into gear.

How do you prefer to pace a 5km? Steady pace throughout? Or bursts of pace dotted around?

How is your training runs inbetween? I was doing 5 mile midweek runs and going for it, and i got my 5k parkrun down to 22:29. Get the stamina over a slightly longer distance and the speed will come.

[FlippinChicken]

Pacing question.

I've hit a bit of a parkrun plateau and am running circa 23:00 every week. Want to get this down by about 30 seconds before the summer, and down to 22:00 by the end of the year.

First half km, km 2.5-3.0 and 4.5-5.0 is downhill, with the rest being a gradual incline. It's a hilly one, and I have no idea how to pace it properly. I generally just go our hard and try to hold on. But I see people who beat me are very very comfortable until around the 4km mark and then they kick into gear.

How do you prefer to pace a 5km? Steady pace throughout? Or bursts of pace dotted around?

How is your training runs inbetween? I was doing 5 mile midweek runs and going for it, and i got my 5k parkrun down to 22:29. Get the stamina over a slightly longer distance and the speed will come.

It's a bit mixed. I tend to run longish on Sundays (so 5-7 miles or so), but then midweek because I have to go out in the morning before work, I can only really run about 5k.

Perhaps I'll try and get out for 6-7k in the morning if I have the time and see if that makes a difference. Thanks!

Don't go out hard on the downhill. Use those parts to maintain a quick but relaxed pace.

Then put in the effort on the inclines. At the back of your mind you'll know you have the energy to do this because you used the downhill bits for energy conservation.

Generally, though, you might want to consider some short, fast-paced training to increase your overall pace. I'm on my phone now but will post more on this when I'm on the PC again. A 30 second improvement is a very sensible and achievable target though.

Thanks for the advice! I think I know I *should* take the downhill steadily, but I get far too competitive in the first part of the run that I can't help going out a bit quickly! (particularly as I currently have a 'nemesis' who I'm interested in beating consistently...)

Perhaps next week I'll force myself to hold back for the first km, not worry about the time, and see what happens. I know I must be going out too quickly as the last 2km or so I don't overtake anyone, but lots of people come gliding past me looking comfortable while I'm clinging on!

Speed work sounds like a good next step. I think I've hit a peak with just 'going out for a jog' kinda training, so if I want to improve the times I'll need to be a bit more structured.

[Poser]

I'm at work again tomorrow so will post some tips when I get the chance.

[Poser]

Speed work sounds like a good next step. I think I've hit a peak with just 'going out for a jog' kinda training, so if I want to improve the times I'll need to be a bit more structured.

OK, as promised...

You've hit the nail on the head with that bit in bold. You need to mix up your training, not just to achieve better results, but to keep yourself interested. Pounding endless pavement is a little bit tedious, no matter how motivated you are.

Don't get me wrong, you do still need to do some 'over-distance' stuff - as mcjihge2 says, you can't neglect the stamina altogether - but for a 5km run, you don't need that much stamina. In real terms, running for a shade over 21 minutes isn't that far.

Also, bear this in mind: when I was running the 400m, which is still classed as a sprint, I spent a lot of time focusing on ways to control my speed there. Ie, for the middle 150m of the race, I was 'running relaxed' while sprinting, so that I had something to kick with in the last 120m - so you definitely need to do it when you're running 5km.

A lot of long distance runners will run hundreds of 'empty miles', in which they're not pushing themselves and not getting any faster. This is only really useful if you're running marathons. Again, pointless for shorter distances.


You want to reach the point where you can run relaxed, and know you have stuff left over, which improves your confidence and, should you ever need it, will give you the ability to kick on the home straight, which is the best strawberry floating feeling in the world. Especially if you have a nemesis that you're aiming to beat. Imagine staying on his shoulder for the duration of the race - let him do the hard work into the wind, and up the hills, while you stay relaxed behind him, only to outstrip him at the end.


To achieve this, you need to expose your legs to faster speeds, in order to make your race pace feel slower. Again, don't ignore the stamina work, but do sessions like some of the following, which

Hills.
People hate hills sessions, but I love them because they are so effective. For your parkrun, these will be perfect. I used to do short, steep hills, but you won't need that. Find a long, slow upwards drag - one that takes you 1min30/2min from bottom to top. Start easy - four or five reps in a session. Walk back down the hill to begin with, but build up to jogging slowly back down. Try not to stand still, even to recover when you get to the top. Make sure you use your arms to drive up the hill and lift your knees as well as is comfortable. Build up to doing more reps - if you can do a session with 8 hills at decent pace, jog back recovery, you'll breeze up them when you come to parkrun time.

Out and back.
This one teaches you to control your pace. Pick a run you like - about a mile long, no more - and head out. Make sure you time yourself. Aim to run at no more than 80% of your max effort. When you hit the furthest point, turn back and head home the way you came. Aim to beat your time for the half-way mark by at least ten seconds. To avoid cheating yourself, the aim should be for your overall time to still be respectable.

Fartlek.
This one is pretty well-known, but is again about changing and controlling your pace, but running relaxed at the right time. The exact methods vary, but the one I used to do was as follows. Basically, you run for a set period of time, in a multiple of three minutes. 21 would be perfect, but feel free to extend it as you see fit.

As each minute passes, you change your pace. Start with a very slow jog for a minute, then run 'medium'/cruising pace for a minute, then run harder for the third minute. Then go back to the jog, and repeat. The key is make the three stages distinct, regardless of your actual pace. Try not to reach the stage where your phases are blurring into one single pace. If you're doing it properly, you'll be grateful for the jogging phase after about eight minutes.


If you can start to drop in some of these amongst your regular training, I'm 100% confident you'll demolish that 5km time and beat your nemesis.

HTH,
Steve

[Corazon de Leon]

Gonna go out for another 10k this afternoon and see if I can't keep the progress going.

[mcjihge2]

Good advice Poser,

You want to reach the point where you can run relaxed, and know you have stuff left over, which improves your confidence and, should you ever need it, will give you the ability to kick on the home straight, which is the best strawberry floating feeling in the world. Especially if you have a nemesis that you're aiming to beat. Imagine staying on his shoulder for the duration of the race - let him do the hard work into the wind, and up the hills, while you stay relaxed behind him, only to outstrip him at the end.

My last 3 park runs, a grey haired woman in the 60-65 age category has blasted past me at the halfway stage. I then proceed to stay on her shoulder until the last 200m when i put my head down and put in a massive sprint to beat her on the finish line.

Shes somewhere in between Honor Blackman, Jessica Walter and Helen Mirren. What am I doing

[Poser]

Good advice Poser,


Shes somewhere in between Honor Blackman, Jessica Walter and Helen Mirren. What am I doing

Asking her out?

[mcjihge2]

Good advice Poser,








































I'll get back to you