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Sub 3:00 FLM 2006
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On 1994 benchmarks I score 78.6%
on the new 2006 benchmarks I score 78.8%
Although I'm pretty certain if I can do a track mile in 5:15 then I'll get my 80%.
My old PB was 5.19set May04 when I'd only just started running, and I'm a bit worried as I've only done endurance work for 12 months, but I know the old speed is still there, should I care to test drive it.
Well my experimenation with hill reps continues, did another set yesterday. Have noticed fck all difference in running since started doing them, apart from the diabolical long run on Friday. But I'm putting that down to the previous days poor nutrition (large bucket of fried chicken and a sandwich). That said, given my recent experience with strength training on the bike, I expect it to kick in a couple of weeks time.
Damn good result there DN !
I think NM2 is onto something re: the old endurance vs. speed. As I've been discovering recently in cycling, the fatigue (as opposed to depletion, which is also important) factor is very important (even more so in cycling than running becuase the forces are much higher).
Basically muscle fibres fatigue more quickly the more force they are required to produce. So while wombling @ 75%HR around helps its not good enough, cos marathon pace requires higher forces (~10%HR worth !).
But the furthest most (Crabbies excluded) run at marathon pace (i.e. force) in training is only ~13 miles, yet we need to go 26.2. So we need additional anti-fatigue conditioning, hence step in 10k's, 5k's, hill reps to produce the higher forces than will be experience in the marathon, which causes fibres to break and repair more strongly, and hence less likely to fatigue in the future.
Probably obvious to most already, after all they do appear in most schedules, but its only recently I really understood the importance.
Crab, you always leave out a bit of key information, usually something long the lines of "well the route did have a 1000m hill in it" or "there was a 30 mph gail blowing", and this times its the fact that you used red shoes on one run and presumblably another colour on the the other.
In the meantime here's a spamtastic fact I came across the other day while researching. A group of US sports scientists wanted to test the theory that your body naturally chooses the pefect stride length and cadence (strides per minute.) They followed some college athletes through their careers and found that virtually all of them decreased their stride length and upped their cadence (from about 170 to a supposed `ideal' of 180 spams) as they progressed through their careers from beginners to experienced athletes.
So they concluded that amateur runners probably overstride naturally and therefore don't do a high enough spam rate (is that the correct technical term DN?) and would therefore benfit from trying to cut their stride length and up their cadence.
Was trying it a bit on my lunchtime run - felt a bit weird, like I was shuffling along, but did seem to be very slightly easier doing it that way.
WOW! Stunning fact. Can you post the link on here. The Yanks are sure to have plastered their findings on the internet somewhere.
First the wetronome, and now this. I was at the cutting edge of running research and never realised it.
Mind you I started spamming at 180 and now run at 205-210.
Got an Aquathlon in Guildford on Friday which is 500m swim and 5k run. Then week tomorrow is Yateley 10k so would like to do some more 35's at this series. Then finally have Windsor Tri on the Sunday after that so busy race time.
Will try and find the paper on the net to post.
JH1 35.xx is some going. Aquathon now that takes me back. Ooh the clowns off the top board, the sequins, the smell of the crowd and the roar of the greasepaint. Halcyon days for sure - now it's all John Smith's bombing, widdling in the shallow end and heavy petting. Where do I get tickets for it mate ;o)
Now do we go for the soft (aka floppy) option and aim for DN's 37.xx or hard core JH1 on the FWOTM(JJA)10k?
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3843
What a bank holiday that was! Normally it'd be getting some decent runs in, but today was my first "good" run for nearly a week! Leaving a bit late for my last long run before Edinburgh, I decided to give it some welly and managed 21M @ 6.35s. All bodes well for a 2.45 attempt, just need to drop 20secs per mile and hold it!! Not much to ask really eh!
Top result JH1. Aiming for sub35 now?
CRAB - that sounds like your normal Saturday night out.
Thanx for the link. Seems a bit woolly and with no numbers to support it. Perhaps I need to buy the book for that!
I did 2.15 at Windsor last year in the heat. Similar time and I'd be happy. My running is better but my swimming is more pants than last year so hope for a high 23min swim inc transition. Biking seems not too far off last year even though I've done very little. The running must have kept some bike strength. May go to Heron Lake on Saturday for a swim and ride the Windsor course after.
BTW JEJ Is assuming it's either a 2 mile swim or 2k from the water to get to T1 (picking up the lingo a bit aren't I?)@ Windsor ;o))
CRAB In conversation with my mum (and also chief nutritionist) yesterday, she had found details of a sponcored 1 mile sponcored swim (in a 33.3 yard pool) that I entered when I was (just turned) 14. I was first to finish in 18:48, raising £400+
Yes managed to stay up on my feet and pick up the final win and overall win.
10k time 35.51
1mile time 5.05
2.8mile off road hill run 16.56
Total time 57.52 and all 3 distances add up to 10mile total. It is only a small event run by a local running club so only 25 in it. You've gotta be in it to win it. Got a nice trophy and a bottle of bubbly which can stay in the fridge till after Windsor.
Jej
I live in Byfleet so only 40min cycle to Windsor. What race do you mean that there are Tri & Run vouchers. Surely not Windsor Olympic tri as the competition there is fairly hot. Came 42nd last year. Are you referring to Eton sprints?
I'm looking for the final piece in a mixed triathlon relay team. As the swim is only ~400m, it makes sense to have the lady covering that, and one I work with used to swim at club level. I anticipate the main competitors in the mixed relay will have a 2 - 3 minute lead coming out of the water. The bike leg is 4 laps - so just over 20km - competitors have the work dentist who formally held the course record, but is now in his mid 40's and not as fit. My time last year including a shoe change was within 30 seconds of his without - at the time I was generally unfit & only in about 1:08 40km form on the bike, so I'm guessing you'd be a a fair bit quicker than that?
Their weakness is the dental hygeneist who will be their runner. She can only run about 23 minutes for the 5km, so I could pull back a massive chunk of time on the run. Even if we finished 2nd or 3rd, there are still prizes (£30 and £20 I think).
NJ from this forum will also have a team out, but there a bunch of panzies and will be in the all men's team race, so not in direct competition, but it would be nice to beat them too (although unlikely).
If that's not enough for you, I'm also entering a duathlon in the morning - it's a run bias 2.5km, 15km, 2.5km which suits me down to the ground. Again more prize money to be had, but you'll have to beat me
I'll probably swim a relay leg for another team, but haven't been in the water for several months and don't intend to before July.
Meanwhile I've repaired my bike post being run over and on a nice cool morning decided to push hard on the way to work. I was a minute off my 'pb' for the 5.5M route, but traffic was quite bad. I'm finding my legs don't have the strength to push my heart & lungs. I'll try to get out every day and maybe a long cycle at the weekend, now that my long run isn't so long any more.
I could well be up for that as nothing really on in Mid July. I can do the bike or the swim if required but as you say a lady on the short swim would be best. Do 21min 1500 at the mo.
Not sure June is gonna follow suit though. Seem to have some kind of man flu that came from nowhere last night and wiped me out within an hour resulting in going to bed in a woolly jumper last night. Feeling a bit better now (obligatory Frenchman in cranium) but I feel the 2nd 'rest' day in 7 coming on - and I already had one planned (well enforced if I'm honest) for Saturday. Blimey at this rate I might do something silly like get rid of the pf ;o)
JEJ I could swim 400m or run 5k in 21minutes on a good day and I reckon I'm in 1:08shape for 25k on the bike too. What time do you want me there?
CRAB- you're very welcome to come along to the event should you wish to compete against Unilever's finest athletes. Last year had as many guests as employees, one of whom was kind enough to elbow me in the nose moments before the swim kicked off, hence my 4:33 400m swim followed by a 4 minute transition.
Number 475. Bu**er Me- That's the lowest race number I've had since winning the Pontins egg and spoon race at the age of 8.
JEJ- Got 5k race on 19/7 . 18 mins should get 8th. Just speed work between edinburgh and then or stick couple of long runs in?
I hear you said free. Well that sounds good to me so I'm in. Duathlon as well please. Should be fired up by pm for the relay. 4.33 for 400. Sounds like you are a good swimmer as well as runner. What are the names of the Dentist and Co as I was on the site earlier looking at last years results.