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Just run 4.6 miles on a hilly enough route in 31:01 so reckon 42 mins is poss but your abs right - bags of endurance but too damn slow!
I've come across a few threads recently where I've only thought one word! Which was your name and pointed them in the direction of this thread.
The advice (and comments on training plans) you've given me so far has really helped me.
I've started to do some online running coaching as well and have signed up for the first coaching badge. This is not an attempt to poach your territory M, just saying I'm here as well.
Charles
The more the merrier! However how can people contact you as you don't have email member enabled?
Have you started your own thread Charles?
Sorry, thought I did have e-mail enabled. My e-mail is very easy - charlessandilands@hotmail.com.
Haven't started my own thread, think I should HY4?
Charles
The beauty about having email member enabled is that it offers you more security against receiving spam emails. People don't know what your email address is until they receive a reply from you and they can't attach anything nasty to their message when they send it from the forum. (If you knew this already sorry)
Definately start your own thread. What drew me to getting advice from Micksta was his first couple of pages on this thread.
By the way I've started my thread but just had one post so far. I don't think my intro rivals Micksta!
No problem with you posting here the more the merrier!
Yes good idea in starting your own thread as well, people are always looking for good advice and having a coaching thread is a good way of doing this.
Good luck with the thread
I fear im too late with this reply!
If your a good standard club runner, then for a 10k a light breakfast is the best way to go.
Maybe some toast with jam or marmelaide on. and Cereals such as Bran flakes or weetabix are good, I used to have Muesli, though its like saw dust!
Fruit juice as well works for me. thats about it, really for short races and if its a morning start a light stomach is the best way forward.
No harm in a cup of strong coffee either as this will give you a caffeine boost and can help with performance.
I tried something slightly different for my long run today and it really slowed me down.
Instead of doing the planned run 15 walk 1 x 4 I planned to see if I could plod for 45 min. I did 3.55 miles in 46 min (12:57 min miles).
So I'm thinking about starting the proper plan for the June race on Tuesday and Thursday (perhaps drop the speed work for 2-3 weeks) and with the long runs do the miles specified and increase the time I run constantly by 5 min and for the rest of the long run do the run 15/walk 1.
What do you think?
I had some gait analysis done yesterday and had huge problems running on a treadmill (I never ran on one before). Is this usuall?
From what the guy could do it looks like I'm in the right shoes at the moment which is a plus.
I'm also thinking about a half marathon which is likely to be mid/end October would this be pushing things too much?
Your not the only one who has difficulty with Treadmills trust me, I used to run on them all the time, now I have trouble myself both lasting the distance and actually staying on them, it does require a different skill to run well on the treadmill and practice.
yes I suspect the longer running time would slow you down some what, your body is not used to running that length of time, on the plus side your did what was known as `overload` so by doing the run you have worked on your base endurance.
Yes certainly missing a few weeks speedwork and working towards being able to run longer will do you no harm and it ties in with you wanting to run a Half Marathon. Ideally your going to need to be able to run a long distance session of around 10-miles to be realistically expecting to finish a Half Marathon in reasonable shape.
If you can do this, then your be fine to run a Half Marathon, your need more miles in training than just for 5k and 10k races but the outline training plan would be similer in look just more of it.
I think when I get my new trainers I'll avoid shops which do treadmill gait analysis if possible.
My local specialist shop doesn't have a treadmill at the moment.
I'll look at the schedule I was going to follow for last year's half and email you something and see if it will fit. Ultimately I would like to do a marathon either April or May next year. However this won't be decided until after the half. Luckliy the marathon I have in mind is online entry.
Thanks for the comments. I'll try what you recommend regarding the Thursday run before the 6k and also 5k. I've found previous that whatever speed I've ran for the last session before the race is usually what I've done in the race.
As the half is all on tarmac I'm not too sure by how much I should increase the time spent on tarmac during the long run, once I can run on tarmac for 30 min.
The problem I've had last week is that I'm fairly limited to where I can run on grass but I don't want to increase the time on tarmac too steeply.
I would say two factors combined to take me from 40mins down to 35mins. The first being a good solid training block of high mileage, for me this was 60-70mpw most weeks, then structured Intervals sessions gave me the leg speed to match my endurance.
Pretty much standard stuff no real secrets involved
Thanks for plan - will email you in a week or so for more info on the speedwork as never done before!
Went out with club again last night and did 6 miles in 50-55 so on course for sub 50 10K. Will let you know how the 10K goes....
Sounds pretty possitive for your sub 50min 10k, the added speedwork should give you the leg speed to achieve this, all going well.
SPRINTING TOFFEE:
Good luck with that, let me know how it goes!
10K went perfectly - decided to 8 minute mile, and went through 6 miles in bang on 48, then stepped up the pace and finished in 49:14. Was very hot (ran on Saturday at noon) so pleased. Pretty comfortable, felt I could have ran a lot quicker but am being patient - sub 40 10K is in sight - aiming to do this by the end of the year!
I'm going to start the speedwork in the next week or two. Next race is 5K - aiming for PB - am aiming for under 22 minutes. Did 22:58 in training so looking good.
I'll keep you updated.....
Well done good result there, more so racing in the heat as this always knocks time of your result, Ive never enjoyed lunch-time races myself, but sometimes they are good to do.
The speedwork will be of great benefit that I do know, but also listern to your body if your really tired then make the next run after the speedwork extra easy.
The 5k time looks set for revision too, with the added benefit of being in a racing situation then a PB is possible!
Keep me informed on how things are going!
Sounds like things are going pretty well!
the 1000mx5 or 6 is a great session to do, so I would keep that. You could also add an extra speed session during the week, on the road, this being a shorter and sharper session, something like 8 to 10x2mins off 90secs, this means you can run them faster and increase the leg speed.
Also, with a 10k, you only really need to do one long run each week, such as a 10-12mile run on a sunday or saturday, rest of the week would be shorter runs of typically 5-6miles in which you would run at a steady/comfy pace.
30-miles is good, think your get under 38mins on that easily, if you do have time then 35-40miles would get you a little bit more aerobic fitness though its not crucial at this stage.
This should get you started and under 38mins for sure. What club do you run for out of intrest?
I've noticed my 10k times are going down in fairly big chunks, before i ran the 38.14 i was 39.10. So maybe when my times stop dropping i could up my milage a bit to 35-40 like you say.
I had a breakthrough today which has left me with one huge question.
I ran 30 min on the pavement and don't seem to be suffering too much.
By how much should I increase the amount of time I spend running on the pavements rather than grass?
Because of all the problems I've I don't to push this part of the training.
I would still try and keep the main bulk of your training on grass or off road at this stage, just to protect your body a little longer!
If you can run 30mins on road though, its good progress so my best advice would be to keep that 30mins session in your weekly plan or something similer.
Then towards the end of the month, maybe adding an extra road run to your plan and seeing how you feel.
MICKSTA - I still feel reasonably fit and have been doing some work on the exercise bike lately when I've been unable to run. I am confident that when I get over my injuries I'll be feeling like I can run for miles again (and probably end up getting injured again!). What tips/advice can you give so that I avoid overdoing it too soon? Should i keep all my runs short to start with (< 4 miles) and gradually increase the number of times I run a week, or increase the distance with fewer runs a week? I am also attempting to alter my running style (and learn Pose), but I am aware that this could be contributing to some of my recent injuries due to incorrect form.
Any advice would be greatly appreciated.
Gary