Howdy, Stranger!
Categories
Options
10k & half marathons
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Last week I was drinking less so have made a concious effort this week to drink enough.
Did my version of easy tonight
Not so tough now I thought!
Definately saying ciao for now to the cappuchino! blub!
There was a thread in injury a short while back about cramp and such - if reducing the dairy doesn't sort it, might be worth a post over there as there are some dieticians around. Seemed to be linked to lacking potassium, calcium, magnesium in the diet (if I remember right - might be worth checking).
I think Ive got my training routine sorted out now thanks in particular to Jen* and Sodahead.
:Run early 5:30 ish
:Nothing to eat or drink before hand
:Drink plenty of water day before
:Snack before bed
Seams to be working for me.
I'm going out soon, if I can tear myself away from the forum that is ;0)
I set out at 6:30 this morning. By jings it was cold up here but once I got over the shock and got going the body soon warmed up. 2 hours 10 minutes for me this morning. I've never seen so many squirrals scuttle up trees. You can tell winter is approaching cos there are pine needles on top of the leaves in the woods now.
This is just a great time of year to run :0)
But it was cold here to. I'm of to town to by apair of Ron Hills tracksters it to cold for shorts now.
Incidentally 5 1/2 miles tok me 65 mins this morning
I reckon you'll do 7 miles before christmas
Don't worry about speed that will happen naturally as you get fitter.
A race in the new year would be goodd, distance depends on you and whats available locally to you.
My 1st ever race (wayyy back) was a 3 mile race (ha ha that was so funny) on my comeback it was 5k, but reckon as you can so 5½ miles anything up to 10k would be good, but you don't have to take my opinion.
Incidently this is the best time to run at least its not too muggy or hot. Unless you live somewhere hotter!!!!
Congratulations on the weight loss. That is a fantastic acheivement.
Look for a 10K or a 7/8 mile event. I would shy away from a 5K cos they are fast and furious events. If you are running 5.5 miles now you could easily complete a 10K now
Your only objective should be to finish the race. In the 10K races I have run there are plenty of runners finishing arount 65 to 75 minutes.
And once you have completed one you will want to do another, and another, and another.
I don't know if I have followed the rule myself, but if you are working up to 7 miles then you might want to bear in mind that it is quite an increase from 5.5. I would recommend just increasing the time you are out running rather than worry about distance perhaps...? If you increase the time you are out by 5 minutes each week on your long run then you will easily reach 7 miles by the end of the year I reckon, even if that means just running round the block at the end of a run or something.
Had a 13 mile long run myself this morning and yes - very chilly indeed!!!! First time I have seen my breath on leaving the house....
But I was too thinking what a lovely time of year it is to run this morning and here is everyone saying the same thing! I admired a beautiful holly tree on my rounds today, a heron was just landing in the lake as I ran past, the sky was a lovely mix of pinks and blues, it was wonderfully clear and I could see all across Caerphilly. Positivley gorgeous.
2:10 for me too!
Hope you're all well :0)
Steaders - what about a 10k? I did that as my first a couple of months ago and really enjoyed it.
I managed 13.2 miles this morning -longest ever - and am still grinning from ear to ear. Did it in 1 hr 57 mins which I'm well chuffed with. Sorry to boast but had to share it with you guys as none of my family/friends are runners.
I love running up here - I live on the coast so beautiful view and loads of wildlife too. I love herons Jen, saw one today in the harbour looking for his brekkie.
Got a miserable day ahead as we are having builders in this week for a new kitchen but with a million and one things to do I haven't a clue what the best order is for everything....arg!!!!
Oooh sounds like a stressy day!! Still, hopefully it will be worth it when you have a lovely new kitchen!! Hope it goes well!!
thaaaaannnnk
This week I plan 3 mile training days on Mon, Wed, Thursday with a long run on Saturday 6.3 miles thats 2 long loops and 1 short loop round the lake.
Thanks for the advice on a first race. I think I'm going to go for a 10K as fast running is not for me. So I'm of to the events page to see whats in Yorkshire area for Jan 05.
Littleone I hope ypu get the advise that you need. I'm only a beginner so can't help with advise. Good luck with your running though
A tempo run is a comfortably hard run. What does that mean. Well, technically it is a run at 85 to 90% of your max heart rate. If you don't know your max HR then aim for 20 to 30 seconds slower than 10K race pace and run at this pace for 2 to 4 miles or 15 to 30 minutes.
It should be a hard effort at a pace just slower than your fastest pace that you can maintain for a distance or time stated above.
Reading the above it still sounds a bit fuzzy but if you have timed any runs or races recently you may be able to make some sense out of it.
I didn't sleep well last night but was still pretty raring to go this morning and just about managed 9.5k in an hour. The thing is it felt like it was quite fast! When I am tired my legs don't get up as high and my stride probably suffers (something I am trying to work on but last week didn't have chance to do a session for it and so in my head I feel like I am going backwards with that aspect of my training!).
However, I noticed in the NY marathon that Paula's stride looks much shorter than her competitors and her leg turn over is far more rapid. I do 'fast feet' exercises to try and improve that side of things and then 'high knees' and 'butt kick' for the legthening aspects. Not sure if these will work (I now I don't do enough of them at the moment) - I assume to some extent it depends how you are built.
Ran to the gym, did 5.7k on the machine (15 mins of which was at 12kph which I was very chuffed with - yay speed training that I presume is what helped me keep that up!) and ran back so clocked up about 10k in all. Also did some rowing and abs work.
Here is a question - how much abs work is enough? And what to people do on their abs? I have a relatively boring routine that involved lots of exercises I have kicked from my circuits class that I do as a circuits styles sessoin. In circuits classes we would do maybe 12 minutes worth of work on abs specifically (but with other exercises that also work them I guess)...... but I want abs of steel! Does anyone out there have a set they would like to lend me??!?
The gym was yesterday evening for anyone who is interested! Have notched up 19-20k this week so far - hoping for 35-40 miles by end of Sunday. I have the Leicester half on Sunday which I am doing as a training run - if I do it faster than 2:10 I think I might have to kick myself (or pinch myself as I don't think I will be capable of even that this week!).
Sorry, more waffle!
Runners who stride out more tend to be those with a track background - it's more of a sprinter's style. As you say, Paula uses short strides and a fast cadence and it doesn't seem to have done her any harm
I was trying to lean forward a bit more in my running as it felt a bit easier... perhaps this is why? But I lost concentration so not sure what I ended up doing!
Which part of your foot do you land on? This is all easier if you land on the forefoot or midfoot - slightly harder for heel strikers, but still worth trying.
However, converting takes time and effort and can involve reduced training and some pain in the calves - if you ever did want to try it, don't do it without a lot of thought or without reading the POSE thread on General.
Personally, I think that most of the mechanics of good technique are the same for heel or forefoot strikers - short strides, fast cadence, land under centre of gravity with knees slightly bent. I just found that as I did these things, it became much more natural to run on my forefoot.