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 Tim Crew |
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| Posted: 15/02/13 00:51:21 21 |
Thanks Sarah! I can jog pain free, it's more a dull ache than acute pain.I can also hop without pain, again ache. Can stretch, but gently not deep as normal without pain. Yes I have been stretching but gently.
The pain kicks in when I run fast, interval pace (3:20 km for 400m) I had to stop after 5 reps & was doing 8 reps a week previously. Not a new session.
Many thanks again. Kind regards,
Tim. (calf) |
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| Tim Crew |
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| Posted: 13/02/13 02:11:18 18 |
| if you know your target time & therefore target pace the virtual partner function is excellent. It displays in grey if ahead of target or in black if behind, displays seconds ahead /behind. I use it on my intervals, tempo runs & races to check I'm on schedule. However be careful not to start to quick, if ahead by 5 seconds after 200m then you are running 25 seconds faster a km than target pace. I also use & recommend setting auto split every 500m. It beeps displays time so you can adjust before you screw your race. If.run first mile to fast it can ruin your race. Final tip, don't waste energy, break rhythm by speeding up & slowing down to adjust your pace all the time.try to run steady consistent pace. Good luck & enjoy! | |
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| Tim Crew |
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| Posted: 12/02/13 16:34:37 37 |
Hi Sarah, I am 37, been sporty all my life & have been jogging my dog for 5 years just above walking pace. Last year I ran my first half marathon leeds in 95 minutes and ran over 20 parkrun s. I also introduced interval training, 400m & mile reps.
I have a calf niggle and have backed off running in fear of injury, frustrating as leeds half is in 12 weeks. I was doing interval s twice a week, parkrun & a long run for 3 weeks, then an easy week.
What advice on how hard I can train & stretching please?
Any advice on sessions that are less punishing on calf?
Many thanks in advance. | |
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| Tim Crew |
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| Posted: 26/08/12 14:54:51 51 |
Hi! I' ve been running mile reps on my local park run course. One lap is one mile. I've been recording the times but have been reducing recovery times from 5 minutes (I know too long) To 4 minutes, 3:30, 3:00.
Is there a formula or method to predict what 5km time I should run?
Off 3 minutes recovery I ran 4 reps with an average time of 6:18.
I'm not sure if I'm under performing in my park run race?
Any advice appreciated. Many thanks in advance, Tim. | |
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| Tim Crew |
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| Posted: 07/04/12 13:02:53 53 |
Ross and Phil,
Thank you very much for taking the time to help. Appreciated gents.
Park run course is probably only 30 seconds or so faster, so 5km time of 19:30 is
A way off!
What do you mean by taper well?
When I ran 16 miles (2:05) last weekend, miles ten to thirteen were 6:43, 7:17, 7:20, 7:20. which I know is way off race pace but felt positive I could speed up after 9 miles at a consistent pace for last few miles.
Kind of strong finish run. Will try to replicate tomorrow.
Will definitely run two tempo runs per week, increasing as suggested.
Thanks very much again. | |
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