My road to Rio

Here goes...

181 to 200 of 235 messages
17/10/2012 at 08:56


Depends what your coaches philosophy is.

Personally under my coach, who is stil taking me to pbs 10years after my first race, I've never come away from a session feeling smashed, and thus the next day's session is compromised.

In years gone by, I've done a session or 2 that's left me so mashed, I could barely walk for 2 or 3 days after!

Edited: 17/10/2012 at 09:00
17/10/2012 at 09:32

IMO if you've managed to run an interval session with fairly even splits, maintaining good running through the line, and feeling like you could've done at least one more rep in the same time without killing yourself, that's probably a better guide than whether you've managed to run it at such-and-such distance race pace.

If you get to the end of a hard but manageable session that you think ought to compare to your 5k pace, to me it makes less sense to say "I ran it too fast, it was x amount of time inside my 5k pace" and a lot more sense to say either "my 5k time needs revising" or just "I can clearly run this session at quicker than my 5k pace".

17/10/2012 at 09:38

...of course, this depends slightly on the purpose of the session as well.  Maybe you're training specifically for a target 5k and want to practise holding a target pace. In which case, if the session is too easy you can always progress things next time by either lengthening the rep, increasing the number of reps, or shortening the interval.  I don't think most of my interval sessions go that way in practise though, my aim would normally be to run the whole thing as evenly as possible for a given target level of effort.  I'll look at the pace afterwards as the output, and possibly compare it to race PBs and/or targets out of curiosity.

15/11/2012 at 04:45
How did the XC champs go?
16/11/2012 at 17:52

Came 14th out of 60 or so, top 4 run for England so I had no hope. But not bad considering I was wearing my road running trainers and alsmost everyone else was wearing spikes. Eck, I even lost my trainer in the mud and had to run back to get it, lost a few seconds there.  Remind me to tape my trainers next time.

seren nos    pirate
16/11/2012 at 18:06

remind you to buy spikes.they are relatively cheap and will make a hell of a difference

18/11/2012 at 18:34

Stevie G- sorry to hijack the post, you mentioned how your coach is still getting you to PB's after 10 years? Am I missing out on something then? My coach has barely had any impact on my training or racing whatsoever so far

24/11/2012 at 20:26

Torchie, the last 2 1/2 years of coaching, I've mixed the decent mileage i was doing with a proper structured plan, and from thinking I was at my peak, i now know there's plenty more to come.

What's your scenario? Age, years training etc. Is your coach individual to you, or just a guy at your local running club.

Clearly a guy trying to do a session for 20runners isn't going to be as beneficial as a bespoke one.

I've done some sessions from a "level 2" coach that were fun, but next to useless for improvement

Edited: 24/11/2012 at 20:31
29/11/2012 at 22:32

@Stevie G- I'm 17, started running in March 2011 after doing nothing previously except cycling to school everyday since March 2010 (50 miles a week), my dad was a runner so his advice made me progress quickly. I didn't take it seriously or passionately at all until about September last year. I ran 43 mins for 10k in August last year, 41:30 by December and 37:30 by March. I joined my club in January, my coach is just 'the coach' for the endurance group at my club. He lives down my road. He's a sound bloke and gives me advice if I ask for it, but I really think I need more guidance if I want to get to where I want to be. Oh, and at the moment I'm injured (still) so I'm back to square one...

29/11/2012 at 22:35
I don't think an injury will take you right back to square 1. You might lose a bit if fitness but if you stay healthy then you won't lose all of the gains you have made in the last few months.
30/11/2012 at 07:45

torchie, that's a hell of a progression there. all depends how you define "seriously" I guess.

If 20miles a week is the definition, you'll improve simply by upping it with 10 easy miles a week.

If you mean you've been doing 60miles a week, with pace zones, tempo, speedwork etc, it'll take more thought

at your age, with keeness it's all about consistency and avoiding those injuries...which hopefully yours is only a niggle...

30/11/2012 at 09:13

torchie, bear in mind that the most dramatic improvements occur during the first few months of your running career. I also started training at my local club at 17 but your improvements will taper off and actually that's when you need the expert coaching (I assume your coach is a qualified one?). So to put it simplistically, don't blame the coach that you haven't continued knocking minutes at a time off your 10k pb.

Good luck! I'd encourage you to try some xc this winter if you hadn't thought of it, it will build your strength and stop you getting too stale chasing road pbs on an all year round basis.

07/06/2013 at 13:13

So I wonder what has happened to dear old Mike Rushton.....

Would be interesting to hear from him again

07/06/2013 at 16:02
GingerG wrote (see)

So I wonder what has happened to dear old Mike Rushton.....

Would be interesting to hear from him again

Well, there's a link on the previous page with Bolton parkrun results and looks like he's still running at least.

Don't forget to scroll down though...and then down a bit more...keep going...nearly...there you go.

07/06/2013 at 16:13
Wow thats a hell of a drop off in form. Maybe he is still trying to smash out every run as fast as he can.
07/06/2013 at 16:22

It looks like winter happened to him.

cougie    pirate
07/06/2013 at 16:27
At least he is still running - thats a good thing.
07/06/2013 at 16:48

might be using the parkruns as tempos now rather than flat out

07/06/2013 at 17:06

Stevie - 26:30 plus would be tempo pace for a 25:00 plus flat out man I'd have thought? In fact, 26:30 would barely be recovery pace for a sub 19:00 chap surely?!

Not much else (unless it's all non-UKA stuff) for him to recover from either looking at this: -

Managed a sub 21:00 in March and a sub 19:30 in February though, so not all is yet lost.

07/06/2013 at 17:12

Now who's 'got it in for' poor Mike, Bob?

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