propaganda


Latest posts by propaganda

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Average training times

Posted: 07/04/2013 at 17:43

It is probably easier (and you are more likely) to run your training runs too fast than run your races too slow. Have a look at the McMillan Calculator to get a better idea of what you should be doing on your training runs.

Strange knee pain

Posted: 30/03/2013 at 19:36

Just finished a very long run yesterday (20miles), I was running 1km and walking for 1 minute. I devloped a pain in my left knee exactly where my IT band is at the knee, but unlike previous experiences the pain developed when walking and eased on running. When I started to walk it took 45s to develop and disappeared a few seconds after starting to run again. This is totally contrary to the normal ITBS pattern. The left side of L knee is a little bit painful today.

 

Any thoughts?

Speed Endurance for 10k?

Posted: 18/09/2012 at 13:09

Do you track the quarter miles on a Garmin?

 

 

Training for sub 40 10k in 7 weeks time

Posted: 17/09/2012 at 19:56

T.mouse, I am specifically running 10ks, Club Training tends to concentrate on shorter intervals 200s-400s occ 800s and Longer tempo runs, although I can never seem to run them at anywhere near my race pace. I had a whole year off competitive running and have really just started back.The layoff was initially due to injury abut I never quite got back into racing again (fear of failure perhaps). I think I am lacking spefic speed endurance and perhaps I need to up the work on doing longer intervals 1km+ to try and get some endurance for the longer distances. As an ex-sprinter I tend to go all out from the start and hope to hold on, as you suggest perhaps I need to pace a little better. I find this hard. Certainly when I achieved my best times I was constantly watching my pace and adjusting, rently I have been looking at the lap times as they elapse, hoping they would be good, invariably not, which saps my energy a bit - hence the loss of focus. I run around  40-45km per week, over 4 days - easy (10), intervals(10), tempo(13), & long run (15-20km).

I have wondered whether in the past I was relying on the races to give me the speed endurance but with the long layoff I have lost this element of my training.

Any suggestions much appreaciated.

Training for sub 40 10k in 7 weeks time

Posted: 16/09/2012 at 19:28

I too would like to run a sub 40 (again). The last time I managed this was two years ago when I ran 39:44, however I am currently running around the 42:00 mark. The problem is whilst I have the starting speed I seem to get much slower in the middle part of the race i.e. first 3-4k are ok, but thereafter my form seems to collapse. I can pick it up a bit in the last 1k. Any suggestions as to the problem and the corrective action required, other than running faster

Achilles Tendonitis Recovery

Posted: 16/09/2012 at 19:21

Questforspeed. I totally agree with everything you say. Hellish injury but time will heal it if you do not do anything rash. Thankfully I am now fully recovered although I still get the occasional twinge. My mistake was not paying sufficient attention when I got the original injury, in fact ignoring all your advice!

Achilles problem advice needed

Posted: 15/06/2012 at 00:32

A little stiffness in the Achilles first thing in the morning is not unusual - give it a few minutes to wrm up and allow the natural lubrication of the tendon to ease the stiffness. Problem is caused by the tendon being in a shortened position overnight. The main issue with the Achilles is when it starts to get painful during a run - my advice is to slow down and stop to prevent the problem getting any worse. Swelling around the Achilles area is probably a bad sign, as it probably indicates some kind of inflammation. I am afraid rest is the best cure for Achilles problems. I speak from bitter experience, as I did not rest when I first had some Achilles problems last year and ended up with a three month layoff.

Body composition changes... how slow can it get?

Posted: 12/06/2012 at 13:23

11.4% fat is very lean. Quick search on tinternet revealed that minimal fat % is 8-11.9% Athlete 12-20.9%, In Shape 21-24.9%. I suspect your body cannot shed much more fat. TYou are seeing the vasculature because you have lost a lot of subcutaneous fat. I am not sure that getting any leaner will yield any great benefit to you.

Body composition changes... how slow can it get?

Posted: 12/06/2012 at 13:19

mmm... although those figures came from Mens Health I think they may be for women! Other websites give lower figures - in the 6-13% range for male athletes. Taking that into consideration perhaps your body has, as you suspect yourself, hit an equilibrium point.

Body composition changes... how slow can it get?

Posted: 12/06/2012 at 10:20

11.4% fat is very lean. Quick search on tinternet revealed that minimal fat % is 8-11.9% Athlete 12-20.9%, In Shape 21-24.9%. I suspect your body cannot shed much more fat. TYou are seeing the vasculature because you have lost a lot of subcutaneous fat. I am not sure that getting any leaner will yield any great benefit to you.

1 to 10 of 48

Discussions started by propaganda

Strange knee pain

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Last Post: 30/03/2013 at 19:36

Achilles Tendonitis Recovery

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Racing Flats

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5k getting slower, help

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time between events

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Race Frequency

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