Jamie Newton 2


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Controlling your pace.

Posted: 03/04/2014 at 23:07

If you don't want to sing to yourself you could try doing what I do to stay slow during some easy runs. Quite simply close your mouth and only breathe through your nose.

You'll know you are going too fast the moment you get tempted to open your mouth and take a lung full !!!

How and when to do "easy miles"?

Posted: 01/04/2014 at 23:33

I used to think the idea of easy mileage was a load of rubbish perpetuated by lazy individuals. I felt that the only true was to improve performance was to force the body to adapt to the demands placed on it through consistent hard training.

I was wrong!

Not only did I manage to give myself phases of achilles tendonitis, sesmoiditis and plantar fasciitis......my times also stagnated for nearly a full year.

Its important to read a few books about running, subscribe to a magazine such as.....Runners World  or simply spend time learning from individuals on forums such as this.

The benefits of easy running include:

1) Improvements to the aerobic system. If you train at extended times for increasing mileages in lower rate heart rate zones, there is no two ways about it.....you endurance improves and your resting heart rate lowers.

2) An easy run helps you recover from a tough quality session. It helps keep the muscles supple, your weight nice and low and the blood in the right places for recovery.

3) Easy running helps you to work on form and cadence without the stresses of a tough workout.

4) A couple of days easy running helps also recharge you mentally (as well as physically) for the tough quality sessions.

5) As already indicated in my third paragraph, easy running can help with injury prevention.

 

If you are wanting to decimate your 5k and 10K times, why not try building up to a slow easy weekend run of 16 miles at 7:30-7:40 pace and see what it does to your times. I would also advise increasing the numbers of reps in your quality sessions. When I was at your level I was aiming for 12 x 75sec quarter mile reps with 90sec recoveries. I would also aim for 10 x 0.5 mile reps, but perhaps a little slower 2:50 pace?

Best of luck......

Speed Endurance for 10k?

Posted: 23/03/2014 at 00:51

Yep easy and steady miles are most important. I only do two quality sessions a week (Monday trackwork or hills & Thursday Tempo or time trial) and occasionally throw a few half mile reps into a longer run.

Too much quality work can hamper progress, bring on injuries and lead to you becoming stale.

 

Speed Endurance for 10k?

Posted: 21/03/2014 at 16:16
Jamie Newton 2 wrote (see)

Oh well.......didn't quite get my sub 34:30!

A constant 28 mph wind with 46 mph gusts pushed me to 34:44.

I think I can reach my goal in a couple of weeks with less windy weather!!!!

Still a PB though!

I had to wait a couple of weeks but did manage to crack 34:30 for 10K yesterday in slightly less windy conditions. I came in at 34:18. Mile 6 was extremely painful!

Aim for the summer months is to crack 34 mins.....its getting very tough!

Is this routine good to get me fit for the army?

Posted: 18/03/2014 at 23:17
Vm13 wrote (see)
Ok couldn't do the interval today I felt fatigued still. Going to swap around Friday and Saturdays session so in doing interval on fresh legs and if I pace myself better ill do fine with the long run the day after. Does that sound wise?

 

Sorry for delay, I haven't been online much over the last few days. Its always very important to not have easy run days jeopardise a quality day.

If you are feeling tired, if your legs are aching, if you are breathing rapidly on your easy run......slow down.

As for 12 x 400. You could try 80 secs per rep with 2 mins light jog recovery. But I've got a feeling it might be a touch ambitious for a 12 rep average. 90 secs every quarter would be 6 min mile pace.....which would obviously equate to an army 1.5 mile pace time of 9 mins.

Is this routine good to get me fit for the army?

Posted: 14/03/2014 at 23:25
Vm13 wrote (see)

I did 7.08 miles of that run today, there was a horrible head wind and when it came to the hilly bits the wind just took it all out of me, so I turned back and ran back when I felt I was going empty, as I wanted to save myself for tomorrow's interval session.

but without the wind it would definitely have been a lot easier, it was really strong and odd as there has been no wind any other day.

I think I messed up on the pace's again as well as the first 2 miles (flat part) I did at 7:00 per mile, it felt easy but still it was too fast for the run

I was up in the hills today too..........and yes it was very windy! The uphill part was straight into the headwind......

Have a good weekend!!!!

Is this routine good to get me fit for the army?

Posted: 14/03/2014 at 14:33
Vm13 wrote (see)
Ok thanks in regards to the LSR would a 9.37 mile run count? And I should do it at a slow pace like my longer run?

Well seeing as you have your 11 odd mile LSR on Wednesday, I'd keep this as your long run to be extended as the months progress.

But the 9.37 mile run can probably be done at a slightly faster pace, but not enough that it ruins your quality session the day after.

Is this routine good to get me fit for the army?

Posted: 13/03/2014 at 16:08
Vm13 wrote (see)
Thanks ill take note! So would you say now I've got a good optimal running routine to get as fit as possible?

Ha Ha, 'optimal' might be a little strong. I'm sure a qualified coach who knows you and has worked with you could devise something more optimal.

But you do have some solid sessions there that should certainly help you over the next few months. Just keep a good eye on diet, warming up, cooling down, keep on top of injury prevention and I'm sure you'll see some solid improvements if you keep it up.

As fitness improves extend your long run and chip away at the rep speeds for each session......and test yourself once in a while with a set distance time trial. 

Is this routine good to get me fit for the army?

Posted: 12/03/2014 at 14:37
Vm13 wrote (see)

thanks again Jamie you've helped me big time considering I really didn't have much running knowledge at all (still don't, but im getting there)

 

Last time I did the LSR, I paced it poorly. I was doing like 7:10 min miles on the flat first 3 miles (didn't feel tired) then when the hills kicked in it slowed down and I averaged 8:34 in the end.
For 6 months worth would you recommend getting a heart rate watch or anything? where I can keep check to make sure Im not going too fast.

Also, with Monday's hill sprints lets say I do 7x200m sprints. Should each one be full out 100% effort, to a point where by the end im hanging on for all its worth? and subsequently the latter reps will get harder and a bit slower too?


No pace them fast but with a view that you'll do seven at around the same pace. But don't be slack on the early reps, you should be breathing pretty damn hard as the first one finishes.....but not rubbery legged looking for somewhere to vomit on the way to the start!!

Aim for an average time over all the reps that can be improved on....say a 50 sec rep average that can be chipped away at over the six months. Obviously 50 secs might be too easy or difficult based on the gradient of the hill and your level of fitness.

Is this routine good to get me fit for the army?

Posted: 12/03/2014 at 14:30
Vm13 wrote (see)

is this the right way of looking at it too:

Long slow runs improve my aerobic + CV system, get my body better and more efficient at oxygen usage.

Intervals get me used to running at speed, and how my body deals with the lactic acid. Also intervals are good for training vo2?

When combined, the effects from LSR will allow me to keep going at my interval paces for longer, essentially helping me be quicker and keep going for longer?

And the hill sprints will build up good leg strength, which will translate to me running better on hills, and also trains vo2?

 

 

I wouldn't worry too much about VO2 max etc. I've never had mine measured and I doubt you will either. Professional trainers obsess about it and the best ways to coax improvements.....but for now you'll reap excellent benefits and improvements to your times just by training consistently week after week.

I'm not a sports scientist, but I've found the book 'The Running Formula' by Jack Daniels pretty useful. You seem to quite like the science behind running, so I'd imagine you'd enjoy it.

 

But basically, in running you do improve competence by working the body anaerobically as well as aerobically. The body is like a finely tuned instrument. You want to keep on top of everything....endurance, speed, speed/endurance (yea I meant to do that), strength/power, injury prevention, stretching/warmups, recovery.

 

As for a heart rate watch. I used one for a while but don't bother anymore. You get used to knowing when you're working too hard for a set session based on breathing, pace and perceived effort.

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