Focused Training - RW [Forum]

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25/02/2005 at 11:55
Micksta - that 10 mile time looks out of synch with the rest of them when you compare your pbs to mine.
As it stands my pbs are...

3k track - 9:41
5k track - 16:48
10k road - 33:41 (twice)!!
10m road - 57:58 - very soft target - to be obliterated at Folkestone:))
HM - 73:40
Marathon - 2:42.10

I suppose another way of looking at it is that my HM time is better than all the others - I put it into a % table and it came out around 81%.

I would expect to be 30 secs either side of 55 mins if running well on a good 10 mile course.

I would never count a pb on a downhill course outside of IAAF limits. For over a year my 10k 'pb' was 34:44, but I refused to recognise I had run sub 35 mins as it was on a 30 metre net downhill course.

The logical extension is that you could organise a 10k race, make it a big net downhill and bag a 30 min 10k. It wouldn't really mean much.
25/02/2005 at 12:06

I know the meaning of easy running, its just my easy runs are most peoples fast ones! lol PANTMAN does not know the meaning of a hard session ;p

Yes you probably have seen me bombing it down Willington street and Bearsted, if it was recently then I probably had yellow gloves and a yellow hat! lol


Yes the 10m time is a little out of sinc, it was done on the Sidcup 10 in 2004, to be honest, I think the course is somewhat shorter than its supposed to be, my true 10m capability is more like high 56 0r low 57s on a good day!

You should PB at Folkestone, if its not a windy day, it can be a fast course.
I would have done the race, but have a track race on the monday and a half marathon the following weekend, 3 races in a week is to much even for the Micksta! :)

25/02/2005 at 15:46
If you're counting net downhill courses for pb's, can I count treadmill on 0%? :oD Sub 40 then... come to think of it, Tunturi do one that does downhill...

How about a one directional course with a strong tailwind?

Micksta, that's my route too. Only I don't wear yellow and although I would love to bomb it, come back next week and I'll still be there.

Thinking of going along to Maidstone Harriers in April (after hols and getting back a smidgen of fitness so I don't embarrass myself too much). Though you've defected, haven't you?

Have to get some lurid orange shorts to go with that vile green vest. Keep the opposition away in races :o)
25/02/2005 at 15:57
Can't really count a race pb on a treadmill, Jenny! Unless of course there's a treadmill race I don't know about:o)
25/02/2005 at 16:03
Oh well, worth a try :o)

I'll cheat any way I can at the mo.
25/02/2005 at 16:17
You can only count races with the little wheel sign!
25/02/2005 at 16:38
I ran along Whitstable seafront a couple of weeks ago, when it was really windy. It was a very distinctive tailwind going out and I thought 'this is great, if only it was a one way race.' Well, if it was an out and back, I would have walked off, not being able to go much faster than stationary going back!

I'm scared off doing Whitstable now. Probably too soon too.
26/02/2005 at 12:36

You could always get a yellow hat like mine to go with those Orange shorts and green vest, now that would keep the other runners away! :)

Yes I defected to the IEK! but still come along on weds evenings to run with the Maidstone Harriers, they are my local team after all. Yes, your more than welcome to pop along and run with us, for sure your be just fine, there is a wide range of ability at the club.

I look forward to seeing you there sometime ;p

27/02/2005 at 22:08
Hi, just something to add to start another topic of debate within this thread.

Since Christmas I have started a new gym program, which I do 4-times weekly, and have noticed over the last 2-3 weeks, a general stength and power increase throughout my body as I slowely increase weights etc, this in turn seems to have begun to come out in my running, more so over the last week since my achillis has cleared up, and I can actually run correctly again ;)

Ive noticed increased power in my quads on hills and my aerobic capacity seems to have increased, what I mean by this I can actually now false even more air into my lungs!

Just wondering if anyone else uses gym training to supplement there running?

my program is roughly this:-

10-mins Cross trainer, level 11, no hands!
30-mins abs & lower back work.
2x20 Bench press
2x20 Lat Pull downs
2x20 Peck machine
2x20 Upright Rower

Then twice weekly (no races) Legs:
3x20 Leg press 40kg,40kg,50kg
2x20 Abductor
2x20 Aductor

Then some stretches and Roller work to finish the session, takes 1h45mins to do.

28/02/2005 at 10:58
Yep, I do some gym too. And yoga. And after skiing I want to play squash again, which I was pretty serious about for 7/8 years before running. I think running might help squash, but I'm not sure if squash will help running. I don't see much need for 5m sideways sprints. But it does give me chronic bum ache, so I guess I'd probably be running like a duck.
28/02/2005 at 11:06

Yoga is a good thing to do, I would imagine it helps flexibility a great deal.

How serious did you get with the squash, was you ranked or rated? I guess squash would be good for general leg strength and Aniaerobic fitness, as your darting around constantly changing pace all the time!

Quick question, was you running in mote park around 4:30pm on saturday with a guy wearing a red shirt?
28/02/2005 at 11:33
I wasn't a bad player. Did ok in the club leagues, top few women there. Well, mind you there weren't many women ;o) I'm looking forward to some real humdinger games again.

Nope, that wasn't me in Mote Park on Saturday, though we do run in Mote Park often. I'm currently lurking around the injuries couch again (excuse was the snow really). The last time I ran was Tuesday and day or 2 after, my leg reacted, so I suppose it was a bit unfair of me to totally blame the treadmill. I'm not running again till after the holiday when I can do it properly (hopefully!) instead of 2-3 times a week that my leg currently allows me to do.

You've met Steve, my husband. He went down to the Harriers a couple of times last year :o)
28/02/2005 at 11:41
Cool sounds like you were quiet good! I used to play League Table tennis but found it really hurt my knees which in turn made running difficult, so I had to give that up. I like Motorsport though and have a stab at endurance Karting when I can afford it!

The break from running will not do any harm, your probably come back even stronger, its something I should do at somepoint this year really!

Whats your husbands second name, the only steve I can remember was a tri-athlete! ?

28/02/2005 at 13:37
D is for Downey. It wasn't last year, it was 2003.

I don't have intention of getting serious about squash now, I just enjoy the game. It's all about outwitting your opponent, making them run from corner to corner whilst you just lord it on the T :o) so if you're good, fitness is pretty irrelevant. I got beaten by an 83 year old in my early days, well he was a former coach!

My goal this year is to break 43 mins for 10k, I'd like to be able to do it in the summer, so I guess I'll need to be able to train! Not bad going eh, 7 months running, 3 months out! Hindsight is so not helpful. I can't believe I ran on those rocks in the first place, then hobbled for a bit and carried on because I thought it would go away and I didn't want to look like a cry baby!

Do breaks from running make you stronger? Sort of extended tapering, maybe :o) Only I lose it all.
01/03/2005 at 10:06
Back to the topic of weight training. Do many runners do weights? I don't know. I get the impression that most runners just do running, maybe I'm wrong? Most other sports use weight training, so why fewer runners?

Did anyone see the women's Superstars? I thought Sonia O'Sullivan looked awful, all dull skin and bone, so I don't believe looking like that she can be healthy! And she was useless at every event as she didn't have any strength. Personally I don't see the point of being able to run a 30 min 10k or whatever at the expense of everything else! Duane Ledajo has a nice physique though :o)

I've heard that on long runs (very, in my opinion!) of 18 miles+, the body runs out of glycogen and burns fats. What if you've burnt all your fat and got none left like Sonia? Is muscle next? Doesn't bear thinking about.
01/03/2005 at 10:59
01/03/2005 at 11:19

Oh that long ago, I probably would know him by face, but seeing as I have an awful memory, fat chance of putting a name to him! :p

Yes a break can make you stronger with your running, it gives the body the chance to recover from injury and fatigue, its something I should have done throughout jan, rather than struggle on with my injuries and the virus I had! But I joined a new team and did not want to let them down, next time I will take a good 2-3weeks break. When you come back from your break, it usually takes about a week to get back into the swing of training again.

01/03/2005 at 11:24

I guess doing weights is down to the individual runner, but I find its a great aid for my general strength and ability to last a race. It complements my running really well, and means that not all my eggs are in one basket, I can pretty much hold me own in other sports, unless its something like strongman which I would be pants at! lol

Yes your body does run out of Glucogen after around 18-20miles or 2hrs of intense exercise, it then converts your stored body fat and uses that as energy, hence the common word amongst runners, as `hitting the wall` thats whn body has to convert to fat burning, you can take of glucose to delay this from occuring and train your body to be more efficent at burning energy over time.
01/03/2005 at 11:47
You won't beat BR's streak then :oD

It's an ego thing isn't it?
01/03/2005 at 11:52

;P I dont think I would want to even attempt to beat either BR or PANTMANS streaks or mileage levels, thats just crazy running! especially as most of it is done in racing flats, now thats gotta hurt! lol

I suppose it can be an EGO thing for sure, with some runners :)
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