Fixed ...... sorry I’m a Run Director at my local parkrun, can never resist correcting
Well done on the time!
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GOT Fitness LOG
- Thread starter Nordecke
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Well done on the time!
My understanding is that creatine doesn't really do anything for endurance athletes, and can often make things worse because it leads to excessive water storage, so it can make you heavier. Pretty expensive as well.
I can recommend a very good " nuts and bolts " running book that gives loads of great advice, from running in the park, to full on endurance running. to competing in the Olympics.
Daniels Running Formula.
Almost the running bible.
evilwebby
Player Valuation: £50m
Daniels' book is aimed at pretty serious/high level runners.
The book can be distilled down into the VDOT calculator which gives your ideal training pace based upon your last race result.. these are available online (as are his training plans) and match up well with various other similar methods like McMillan calculator.
There`s a lot of stuff in there that`s helpful for everyday running too.
What I like about his stuff, is that you can take the bits from it that are applicable to you and adapt them to meet your own goals / level.
I also like the fact that he advocates people to be honest with themselves about their own ability and enjoy their running, rather than killing themselves.
About 8 years ago, my GP , whose a decent runner, suggested I get “ Run less Run faster” by FIRST, ( Furman Instituteof Running and Scientific Training) which is basically becoming faster on 3 key runs a week, a track session, tempo run and a long run. It covers all distances particularly the marathon, lots of good advice but like any book you have to apply it to your own circumstances, it’s got some basic faults, for me anyway, but I still dip into into from time to time to plan specific sessions.
Last year I ran my first marathon for 20 years and spent a lot of time looking at various time prediction calculators , they were interesting but again something you can’t shoe horn everybody into as we’re all different. For me the biggest factor now in my running when reading books, calculators, running schedules etc is age. It’s rare I see a decent article on running at 65 plus , the adjustments you need to make in terms of longer recovery, shorter stride length, diminished muscle mass etc. But equally that adds interest , you read the articles , figure out what makes sense , do the thinking of how it applies to you and go for it with your own modifications.
In the spirit of sharing book recommendations, the book I’m currently working my way through is aimed at helping me keep running ,injury free and more efficient is “ Running rewired” by Jay Dicharry, a Sports physiologist and biomechanics expert. I’ll let you know just how useful it’s been in a few months time!
Ran my first 10K yesterday in 54 minutes. Was more a test to see if I could do it, so was happy to do it in under an hour.
Did a 6k yesterday in 30 minutes. Had to be a quick one so I did it with a lot of hills. Very happy with that time.
Really feeling good at the moment. I'm getting out at least five times a week which is the main thing.
Probably will give it a miss tonight and go to the gym. Definitely felt a bit tight yesterday so I'm happy enough with a swim/sauna this evening, and aim for a 10k tomorrow.
@COYBL25 great advice on the hill sprints mate. I did three yesterday and while I was knackered, it helps to mix things up and mean that I'm not bothered if i'm not getting the distance in, as the effort is still there.
Really feeling good at the moment. I'm getting out at least five times a week which is the main thing.
Probably will give it a miss tonight and go to the gym. Definitely felt a bit tight yesterday so I'm happy enough with a swim/sauna this evening, and aim for a 10k tomorrow.
@COYBL25 great advice on the hill sprints mate. I did three yesterday and while I was knackered, it helps to mix things up and mean that I'm not bothered if i'm not getting the distance in, as the effort is still there.
Best value thing I’ve ever bought has been my hand held Stick foam roller, I use it before and after a run particularly calves and quads, a few minutes each time really reduces tightness and helps to minimise injuries. I use the larger rollers on the floor for other niggles.
A lot depends what you want to achieve from your training / running :
Slow running / jogging is fine for keeping your weight down and your general well being, but if you run at the same pace / same distance / same route / same time, every time you go out, your body almost goes into " neutral " and you don`t really achieve anything.
However if you mix it up a bit, putting some hills in and some sprints in, after a few of weeks you`ll notice that you`ve probably knocked a few minutes of your normal time, without even thinking about it, your running more comfortably and your recovery period afterwards lessens.
From what I`ve read, you shouldn`t try to do too much too soon, as you`ll injure yourself, as your body isn`t used to the new strain your putting it under.
If you`ve changed your training, you should allow six weeks between each step up.
Have a look at these running methods that you can incorporate into your routine :
Tempo Running.
Interval Running.
Cruise Intervals.
Fartlek ( Swedish )
Hill Sprints.
There are others, but they`re only really relative to competition running.
If you mix your running up, it also stops it becoming boring too, which is half the battle
A lot depends what you want to achieve from your training / running :
Slow running / jogging is fine for keeping your weight down and your general well being, but if you run at the same pace / same distance / same route / same time, every time you go out, your body almost goes into " neutral " and you don`t really achieve anything.
However if you mix it up a bit, putting some hills in and some sprints in, after a few of weeks you`ll notice that you`ve probably knocked a few minutes of your normal time, without even thinking about it, your running more comfortably and your recovery period afterwards lessens.
From what I`ve read, you shouldn`t try to do too much too soon, as you`ll injure yourself, as your body isn`t used to the new strain your putting it under.
If you`ve changed your training, you should allow six weeks between each step up.
Have a look at these running methods that you can incorporate into your routine :
Tempo Running.
Interval Running.
Cruise Intervals.
Fartlek ( Swedish )
Hill Sprints.
There are others, but they`re only really relative to competition running.
If you mix your running up, it also stops it becoming boring too, which is half the battle
I think the good thing is I wasn't going from zero base, mate. I've lost 7lbs in the last two weeks (diet a big part of that) but my time is dropping because as you say it wasn't going from nothing to high intensity.
I was already doing consistent runs and mixing that with interval in the gym, but in the last two/three weeks I've felt real improvement in my running because I'm mixing it up a bit.
Feeling a lot less tight now than I was even a few hours ago so I'm going to get out after work tonight and do a decent 3.5 miles to keep the blood pumping.
So once my training for the 10k is done (basically only another week, as then that last week I'm going to do 2 steady runs and mainly rest), I'll look at switching again to some of those methods you suggest above!
duncs pigeon
Player Valuation: £35m
A lot depends what you want to achieve from your training / running :
Slow running / jogging is fine for keeping your weight down and your general well being, but if you run at the same pace / same distance / same route / same time, every time you go out, your body almost goes into " neutral " and you don`t really achieve anything.
However if you mix it up a bit, putting some hills in and some sprints in, after a few of weeks you`ll notice that you`ve probably knocked a few minutes of your normal time, without even thinking about it, your running more comfortably and your recovery period afterwards lessens.
From what I`ve read, you shouldn`t try to do too much too soon, as you`ll injure yourself, as your body isn`t used to the new strain your putting it under.
If you`ve changed your training, you should allow six weeks between each step up.
Have a look at these running methods that you can incorporate into your routine :
Tempo Running.
Interval Running.
Cruise Intervals.
Fartlek ( Swedish )
Hill Sprints.
There are others, but they`re only really relative to competition running.
If you mix your running up, it also stops it becoming boring too, which is half the battle
Will add to that, change your route as well. If you have a favourite one, try it in reverse.
Yeh I like to mix mine up. I have two or three main ones that I use, so for example the one I'm doing tonight isn't too hilly. It's three miles bang on so I'm going to try and get it done in under 24 minutes, so under my 8 min per-mile which is the pace I'll have to go at to do a 10k in 50.
The one I'll go on either tomorrow or Sunday will be a bit more of a mix, but it will be 10k so at least I'll have the distance in my legs.
royalbalou
Player Valuation: £20m
Did my 17th Great South Run yesterday...1hr 23mins... not bad for a 56 year old ... with the blues winning it was a good day all-round
Rode around 180km at the weekend (110km on the turbo, then 75km outside). Legs feeling it today. Bit of stretching/rolling required I think.
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