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Focused Training - RW [Forum]
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I don't drink coffee at anytime as I've never liked the smell of the stuff!
Physio suggested calcium supplements due to shin probs?
Since thinking about this i realised 2 small peices of my teeth have chipped off.
Supplements good idea then?
Thanks Hilly I think I will give them a go.
Soobs
what sort of calcium supplements would anyone recommend?
what other other natural sources of calcium are out there?
Calcium RDA is around 1000 - 1200mg/day, dairy, orange juice with calcium (tropicana?), nuts, fruits, etc.
BR yes there is a link between the both which i have read about and in a book I have relating to asthma.
Miles makes smiles.
Progression
You don't have to be serious for the thread. Most questions that focus on health/training are relevant to improving training and faster times, so come on we're all friends and welcome on here!:o)
BR - Do you mean the-former-physiology-student -now-known-as-HADD?
Great idea - there is a wealth of experience out there and good idea for us all to share thoughts ideas and to use it.
On idea of calcium supplements, if you do take them worth combining them with magnesium supplements as taking calcium supplements can cause magnesium deficiciencies which hampers performance. You can buy tablets that combine the two which is what I am doing to try and avoid third fracture in a year!
Simon
Hilly thanks, your support is much appreciated.
Big Tim are you running the full marathon in New Forest or the half, I can't remember!?
Think it's useful myself, whether Hadd exists or not the training ideas are working. Similar to advanced marathoning & I don't recall seeing schedules like these 20 yrs ago.
Certainly the Cliff Temple schedule I've followed before wasn't but that worked too, I must add :-)
I used to be under the impression marathon runners trained like 10,000m athletes but only doing longer LSD [long slow distance's] which now seam to be out of line with current thinking!
Running is quite simple, but it's interesting how complected it can get :-)
Scooby Snax, I'm doing the New Forest 1/2 at marathon paced effort :-)
Using my HRM.
Jusat popping in to mention that if one genuinely has osteoporosis, one would be treated with more than just supplements
During the last 6 months of being at school, I really upped the miles and was flying. I am now no way near to that pace now,. My training looked like this during that period
Mon 4 miles lunch, hockey training pm
Tue 4 miles lunch, speedwork with club pm
Wed Race or 8-9 miles at lunch followed by Hockey match
Thursday 4 miles lunch (or sppedwork) speedwork pm
Friday Rest or 4 miles lunch
Saturday Race or 8-9 miles
Sunday Hockey match followed by 10 miles home
Total for the week over 50 miles, plus 2 paper rounds each day at full tilt on bike and 2 more in evenings plus 5 miles walking.
If you can get the runs in at lunch (I was lucky because there were normally 5 or 6 of us doing it) then it really adds up and is a bit like the am recovery run. I'm sure all of the other stuff really helped as well compared to my sedentary office based job now
Having been part of the training forums for a couple of years now, it seems to me that those who take a scientific approach to their training (rather than just blindly following someone else's schedule with no real awareness of why they are doing each session (or how it works)) are the ones who are now reaping the great rewards now. It seems to me there is a great ammount of recording going on by runners (esp. with the rise of the SDMs) but very little analysis. For instance, all those runners who say "and I did a pb for my training route" in the training forum ....do they go back and look at their running diary and work out what they have been doing long-term/short term to acheive that? And then try to replicate that effect pre-race? I doubt it. I certainly don't (not that I do pbs for routes but that's another issue!).
OR, are the people who are acheiving great things at the moment just naturally talented and as a result find it easier to train, and have the luxury of being able to experiment with their training (as whatever they do, they'll still be faster than most people in their club).
Anyway, rambling over .... I am very fit (the cycling, walking, climbing, running, swimming etc. sees to that) but completely talentless as a runner and as a result, fitness never translates into speed. I'm just not fast. Some of this is my biomechanics, and there's not a lot I can do about that. But I would like to work on my 10k speed over the winter (won't be racing over 10k distance until well into next year, but have plenty of shorter races lined up).
Does anyone have any suggestions of how what strategy I should take to increase my 10k speed - and the value of the various approaches? Goal is 43 minutes ... haven't dipped under 45 minutes for a couple of years now ...
.... about 100mpw on the bike, usually 20-25 miles at a time, usually at 80-90% WHR. Cycling will soon stop for the year cos of the snow, although I will still be doing some turbo training (but not as much).
... couple of swimming sessions per week (1000-2000m of continuos front crawl)
... and the running! Typical week would be something like this....
Monday - easy run, 3-5 miles, below 75% WHR
Tuesday - track session or tempo run
Wednesday - steady 8 miles or so, usually hilly and off road
Thursday - easy 4-6 mile run
Friday 10-13 miles below 75%, often with a couple of 5 minute efforts at 10 pace
Weekends are often taken up with cycling, climbing, walking etc. but I'll usually get a 6 mile brisk run in at some point.
Hmm, not very scientific or effective, I think, I am well aware that my training is not very focused at the moment ....
If I would be in your snow shoes I would check out the track and do a 5k time trail now. Can you actually run on the track through the winter?
The 5k time will give you an indicator on where are you now with your fitness, and gives you a clue what kind of intervals you should be running, what kind of goals you should work towards and what kind of training you should be doing.
With that result I would then structure the quality session, 200s/400s/800s/1200s to get into it I would possibly aim for 5k in total volume, important is to strictly stick to the recovery time. For the next weeks I would aim to settle into a schedule and then plan in 4/6 weeks blocks, this should provide feedback in which areas you feel strong and which areas you have to work further.
A rough schedule could look like this. My next
Monday - Recovery/Rest/ 45 mins easy
Tuesday - Speed work (200/400/800/1000 - basic speed)
Wednesday - Variation, 60 mins
Thursday - Tempo run, maintaining speed
Friday - Recovery/Rest/ 60 mins easy
Saturday - Fartlek / 50-60 mins
Sunday - Long run
Right now I would stick to a rather pragmatic view and to the well known running heuristics (hard/easy days, <10% mpw speed, LT run, LSD, hills). This give you a balanced training schedule.
I have a 10 miler planned for Wed. and a 15 miler on Sat or Sun. I have joined a new gym and have induction session tomorrow. Any suggestions or thoughts please.
I do believe that if your marathon training it will help to race faster times over shorter distances.
The training won't vary that much either.
In the marathon, it's important to get the long training runs in to improve running economy. At a pace close to that of the marathon pace. i.e marathon paced run +10-20% like I've been doing, in my build up.
So a 8min marathon goal pace, would mean training at 9:36 [20%] up to 8:48 [10%] towards the end of the run.
Or another way is 73-83% of max heart rate.
This will get your legs used the the feeling's it will experience in the marathon.
I've also been doing a lot of my long training on the flat roads, as Amsterdam is very flat. Hopefully this means my legs won't notice any difference till after 20M.
For 10K training it wouldn't be so important to get such focused long training runs in, although Frank Horwill recommended that long runs should be 3 x race distance!
Like URR is saying for a fast 10K you need session @ 5000m & 10,000m in duration.
In the view to improving your LT [lactated threshold & your VO2 max.
5000m session = 12 x 400m + 200m fast
10,000m session = 8 x 1200m + 400m fast
Not flat out but at 10K pace.
LizzyB, I think URR of a 5K time trail quite a good idea!