[cite]Posted By: Glass half empty[/cite]I take it we are all meeting up around 6am on Sunday morning for a 10k around Brighton in pink thongs and big fluffy slippers........ )
9 weeks to go now.
about 10 miles today. 2miles slow with my son, then 5miles at around race pace. With the last three miles at a hard pace. Felt I needed to work harder after an easy week last week (had the weekend off for my 10th anniversary).
Hope your training is going well.
My tip this week is for recovery after the run. Don't just flop to the floor and rest. Walk around for about 5 minutes. Then do some stretching whilst having a drink. Chocolate milkshake is actually recommended as an ideal post-run drink, although personally I am not a big fan. Also make that post run shower quite cool, rather than hot to reduce post run stiffness.
9 weeks!!!! I`m in trouble then, have done absolutely no road running for 5 weeks since damaging my foot, although 3/4 times a week I`ve being using the crosstrainer for 45 minutes to an hour and supposedly doing up 18 k (what that is in old money I dont know) but I have put on 12lbs in weight (that`ll be the booze and takeaways then). Tuesday, I`m due to have an xray to diagnose the damage, so we`ll see then but if I have walk round then so be it, but I will do it.
[cite]Posted By: T.C.E[/cite]9 weeks!!!! I`m in trouble then, have done absolutely no road running for 5 weeks since damaging my foot, although 3/4 times a week I`ve being using the crosstrainer for 45 minutes to an hour and supposedly doing up 18 k (what that is in old money I dont know) but I have put on 12lbs in weight (that`ll be the booze and takeaways then). Tuesday, I`m due to have an xray to diagnose the damage, so we`ll see then but if I have walk round then so be it, but I will do it.
That's the spirit. The key thing is that when you get given the go ahead to start running again that you take it slowly. Personally I would say that with the work you have put in up till now that as long as you get 4/5 weeks in before the race you should be okay to do a run/walk strategy and get round without too much trouble.
did my first 5 miler yesterday, 50 mins 11 secs. the middle 2 miles were cross country again that probably slowed my time slightly but as i have said before really helps mentaly. Will be happy to do 10 min miles on the day.
Last week I did an 8 Miler in around 64 Minutes on the Monday & then three Four Milers Tues-Thur all in less than 30 mins. Will do another 8 Miler tonight if my body is up to it, as have had three days of Beer, Smoking & rest.
[quote][cite]Posted By: Ketman[/cite]Last week I did an 8 Miler in around 64 Minutes on the Monday & then three Four Milers Tues-Thur all in less than 30 mins. Will do another 8 Miler tonight if my body is up to it, as have had three days of Beer, Smoking & rest.[/quote] top work best mate! going to try and jump straight to 6 milers after yesterdays run as i felt i could carryon (for a while)
god are people actually running this race to win??
I've just spend 5 days in ireland eating spuds and soda bread - i did take my running gear to pounds the lanes of tipperary but that stayed in me suitcase... going for a run at lunch!
[quote][cite]Posted By: Curb_It[/cite]god are people actually running this race to win??
I've just spend 5 days in ireland eating spuds and soda bread - i did take my running gear to pounds the lanes of tipperary but that stayed in me suitcase... going for a run at lunch![/quote]
haha, took my gear to Santarini last month and it stayed firmly stuffed in the bottom of the suitcase too!!
I've had to withdraw from the run. I've just found out that I will need to be in Thailand that week when I expected to be in sunny England. If anyone wants my registration, please let me know.
I am actually gonna take my running Gear to Seville in a few weeks although late 30 early 40 degree heat will probably put me off going out, but if I can run in that can run in anything.
Dunno if anyone else has being doing this but apparently Core strengthening/Stability is good for runners, been doing some of these exercises with one of those big Rubber balls. It's quite difficult but I think it is helping.
[cite]Posted By: Ketman[/cite]I am actually gonna take my running Gear to Seville in a few weeks although late 30 early 40 degree heat will probably put me off going out, but if I can run in that can run in anything.
Dunno if anyone else has being doing this but apparently Core strengthening/Stability is good for runners, been doing some of these exercises with one of those big Rubber balls. It's quite difficult but I think it is helping.
[cite]Posted By: Ketman[/cite]I am actually gonna take my running Gear to Seville in a few weeks although late 30 early 40 degree heat will probably put me off going out, but if I can run in that can run in anything.
Dunno if anyone else has being doing this but apparently Core strengthening/Stability is good for runners, been doing some of these exercises with one of those big Rubber balls. It's quite difficult but I think it is helping.
whats that all about Ketters?
Core stability is the ability to control the position and movement of the central portion of your body. It is possible to target this area to strengthen your core stability thus improving your running performance.
The muscles which are targeted are deep within the abdomen which connects to the spine, pelvis and shoulders. These muscles which assist in the maintenance of good posture and balance, which provides the foundation for all arm and leg movements.
Good core stability will maximise running performance and will help prevent injuries. Any power a body has must be controlled. A properly conditioned core will help to control that power, allowing smoother, more efficient and thus better control over coordinated movements in the limbs. A well conditioned core will help to maintain good posture whilst running and thus reduce the risk of injury.
My favourite exercise is literally kneeling on one of those Huge rubber exercise balls with no part of your body touching the ground, hands out to the side & try to keep you balance, then pushup so you are not sitting on the back of your legs & keep you balance on the ball for as long as possible. Really hard at first but can do it for a minute & a half at a time now.
[cite]Posted By: kigelia[/cite]9 weeks to go now.
about 10 miles today. 2miles slow with my son, then 5miles at around race pace. With the last three miles at a hard pace. Felt I needed to work harder after an easy week last week (had the weekend off for my 10th anniversary).
Hope your training is going well.
My tip this week is for recovery after the run. Don't just flop to the floor and rest. Walk around for about 5 minutes. Then do some stretching whilst having a drink. Chocolate milkshake is actually recommended as an ideal post-run drink, although personally I am not a big fan. Also make that post run shower quite cool, rather than hot to reduce post run stiffness.
Chocolate milkshake? What is the theory behind that? I'd have thought that milk is slower to absorb than water and wouldn't be advisable for rehydration.
Essentially the understanding is that studies have shown that post recovery drinks effectiveness is helped with a healthy dose of protein included.
chocolate milkshake provides the carbohydrate needed as well as the protein. there is also some suggestion that the structure of the sugars in the milk are better absorbed when compared to the stuff in sports drinks. It is also generally a lot cheaper than locozade and the like.
[cite]Posted By: kigelia[/cite]there is also some suggestion that the structure of the sugars in the milk are better absorbed when compared to the stuff in sports drinks. It is also generally a lot cheaper than locozade and the like.
The sugars in milk are slow release and so gives a much more gradual intake rather than a quick hit
Another ten miler today but made the mistake of going out too hard after the two mile warmup with my son. Did the next three miles about 3 minutes quicker than planned, because the wind was pushing me along. All went well until the last four miles which were straight into the wind. Very hard work. The whole lot was done in just over 80minutes, although that included three bouts of walking.
Todays tip is related to the run. The wind is not your friend. You will never gain as much from a tail wind as you lose in a head wind, you will lose even more if you push on when the wind is on your back, so let the clock be your guide and don't over-cook it early on.
Excellent advice re time don't be fooled by a tail wind. I keep check on my breathing pattern and also the age old Alexander technique that if you want to run a bit quicker move your arms a little faster. Presently managing 7 miles in 58 mins and did that Wed and Saturday. Next week will be stepping up to Tues Thurs and Sat 7 miles for the next three weeks before stepping up to 10 miles for two weeks in Sept twice a week then 14 mile twice a week for two weeks than back to 7 miles for the couple of weeks up to the big day
Ran 5 miles in 62 minutes.. did that yesterday morning. really need to start upping mileage soon! going to do eltham park south 6 times tomorrow night. upping a mile a week think all i can manage. fingers crossed i can just get round.
Comments
One KM = 5/8ths of a mile, so multiply the amount in KM by 5 and divide by 8.
Whatever floats your boat Glass
about 10 miles today. 2miles slow with my son, then 5miles at around race pace. With the last three miles at a hard pace. Felt I needed to work harder after an easy week last week (had the weekend off for my 10th anniversary).
Hope your training is going well.
My tip this week is for recovery after the run. Don't just flop to the floor and rest. Walk around for about 5 minutes. Then do some stretching whilst having a drink. Chocolate milkshake is actually recommended as an ideal post-run drink, although personally I am not a big fan. Also make that post run shower quite cool, rather than hot to reduce post run stiffness.
That's the spirit. The key thing is that when you get given the go ahead to start running again that you take it slowly. Personally I would say that with the work you have put in up till now that as long as you get 4/5 weeks in before the race you should be okay to do a run/walk strategy and get round without too much trouble.
Back to square one, and mentally dreading it.
Back to square one, and mentally dreading it.[/quote]
give us a buzz if your struggling mate not about tonight but always up for a motivated run
dave mehmet needs to get his arse into gear too!!
top work best mate! going to try and jump straight to 6 milers after yesterdays run as i felt i could carryon (for a while)
If you pass someone laid out in the gutter, it`ll be me so take the twenty quid I owe you out of my pocket ;-)
I've just spend 5 days in ireland eating spuds and soda bread - i did take my running gear to pounds the lanes of tipperary but that stayed in me suitcase... going for a run at lunch!
I've just spend 5 days in ireland eating spuds and soda bread - i did take my running gear to pounds the lanes of tipperary but that stayed in me suitcase... going for a run at lunch![/quote]
haha, took my gear to Santarini last month and it stayed firmly stuffed in the bottom of the suitcase too!!
Dunno if anyone else has being doing this but apparently Core strengthening/Stability is good for runners, been doing some of these exercises with one of those big Rubber balls. It's quite difficult but I think it is helping.
whats that all about Ketters?
Tip, hang a bottle of local white wine from a stick attached to your head
Core stability is the ability to control the position and movement of the central portion of your body. It is possible to target this area to strengthen your core stability thus improving your running performance.
The muscles which are targeted are deep within the abdomen which connects to the spine, pelvis and shoulders. These muscles which assist in the maintenance of good posture and balance, which provides the foundation for all arm and leg movements.
Good core stability will maximise running performance and will help prevent injuries. Any power a body has must be controlled. A properly conditioned core will help to control that power, allowing smoother, more efficient and thus better control over coordinated movements in the limbs. A well conditioned core will help to maintain good posture whilst running and thus reduce the risk of injury.
My favourite exercise is literally kneeling on one of those Huge rubber exercise balls with no part of your body touching the ground, hands out to the side & try to keep you balance, then pushup so you are not sitting on the back of your legs & keep you balance on the ball for as long as possible. Really hard at first but can do it for a minute & a half at a time now.
sounds good mate, will give it a go in the gym tonight. will reply from hospital tommorow with the result
If you are better than me at it don't put it on here otherwise everyone will think I am pants at it Best Mate ! :-)
just did it for 3 and 1/2 hours, will try it later with a ball
Chocolate milkshake? What is the theory behind that? I'd have thought that milk is slower to absorb than water and wouldn't be advisable for rehydration.
Are isotonic drinks recommended at all?
chocolate milkshake provides the carbohydrate needed as well as the protein. there is also some suggestion that the structure of the sugars in the milk are better absorbed when compared to the stuff in sports drinks. It is also generally a lot cheaper than locozade and the like.
The sugars in milk are slow release and so gives a much more gradual intake rather than a quick hit
Another ten miler today but made the mistake of going out too hard after the two mile warmup with my son. Did the next three miles about 3 minutes quicker than planned, because the wind was pushing me along. All went well until the last four miles which were straight into the wind. Very hard work. The whole lot was done in just over 80minutes, although that included three bouts of walking.
Todays tip is related to the run. The wind is not your friend. You will never gain as much from a tail wind as you lose in a head wind, you will lose even more if you push on when the wind is on your back, so let the clock be your guide and don't over-cook it early on.
Keep going everyone it is sort of fun!