Ian M

Latest posts by Ian M

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3mile/5k in 18mins

Posted: 02/09/2015 at 15:32

I think you might be underestimating how hard your 18 minute target might be to achieve.
I'm a very mediocre runner, but could pass that 1.5 mile test, but I'd never ever ever ever be able to do an 18 minute 5K. 

Sub 40 10k with enough training?

Posted: 07/07/2015 at 12:16
Ru Nner wrote (see)

You don't train to your current fitness though, do you? Because if all you ever did was train to your current pace you wouldn't get anywhere. When doing intervals you train to a higher pace and the recovery period allows it.

Of course you train to your current fitness!!
Your training advice to be able to do a sub 40 10k involves doing tempo runs at 6:27-6:42 min/mile. 
So according to your plan all you need to do is knock out a tempo 10K in training in 39 minutes and 20 seconds and  you should be able to manage a sub 40 10K in a race.

Sub 40 10k with enough training?

Posted: 06/07/2015 at 13:53

"39:59 for 10k is 6:26 min/miling for just over 6 miles; I think most adult men of a healthy weight should be able to run that with a good base of fitness and 20 miles a week of quality running, even if they had the worst genetics. "

Looking at the results for our local club midweek leauge on a fast course. 
89 out of 423 managed sub 40. I suspect if most men could achieve that time off 20 miles of quality running, the figure would be at least double that.

 And if the OP is currently doing "44:18",  Easy runs: 7:16-8:15 min/mile are not going to be 'easy', bearing in mind his current race pace is 7:15...

Sub 40 10k with enough training?

Posted: 06/07/2015 at 11:37

Impossible to answer really. You might just have a low adaption to aerobic stimulus.



Bradford missing family members

Posted: 17/06/2015 at 08:20
Screamapillar wrote (see)

After all, nobody suggests that men go because they want young women flocking to them.

Well apart from the 72 virgins they're promised.

80/20 training - negative effect

Posted: 31/05/2015 at 17:04

I having a feeling that although these sort of things should be expressed as absolute time rather than percentages. If you're running 10 hours a week then running 2 hard and 8 easy possibly makes sense. If you're running 2 hours a week then 2 hours hard is going to have a better training effect than the 20/80% combo of  24 minutes hard and 96 minutes easy. As the volume of exercise increases then the proportion that should be hard decreases, but at low volumes you have plenty of time to recover from each session. 


Posted: 18/05/2015 at 20:56

Well presumably you've thought about the question before posting, so what do you think the reason might be?

Running v Cycling

Posted: 10/05/2015 at 15:51

The other thing to remember is that walking 26 miles is a different task to running 26 miles, But in cycling you could be putting out a power similar to walking, or one similar to running, and both would be classed as cycling.

Running v Cycling

Posted: 10/05/2015 at 11:55

Difficult one to compare, but I'd say they are very very roughly in the same ball-park.
One of the things that makes it tricky to compare is that there's huge energy savings to be had riding in a group, compared to running in a group.

Effort breaking 40 min 10k

Posted: 05/05/2015 at 20:12

No offence mate, but it's definitely genetics
I've commute on my bike to work every day without fail for 29 years, I've done bike races from 60 minutes to 8 days in length, fallen off unconscious from heatstroke, raced in Alaska in winter with a torn a cruciate. In short I'm familiar with the concept of suffering a bit.
I also know I'm a shit runner, I just don't have the engine to run fast.

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Discussions started by Ian M

Talkback: CrossFit Endurance: Train Less, Run Faster

There's another interesting take in this here-   http://www.scienceofrunning.com/2012/01/crossfit-endurance-tabata-sprints-and.html 
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Why are running tops so gopping?

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Nike admit their running shoe advice is rubbish.

Well sort of. 
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3 threads returned