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My Running Challenge

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paisleypark
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Re: My Running Challenge

Post by paisleypark »

They are pretty good times for 48 year old.

Too be honest I ran my best times in mid 40's and then started tailing off.

The important thing is to keep moving and running/cycling whatever. I am now mid 60's and run at least twice a week for up to 75 minutes and cycle up to 45 miles at a time twice a week.

I have a group of friends younger than me who encourage me despite the fact that I am sometimes absolutely knackered but they keep me going.
Really impressed with your schedule - and from your times I reckon you could still beat 1.40 for a half if you increased your long runs and kept up your interval training.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Cheers - will do my best to keep it going, though in the past, the Winter has proved my un-doing, but I'm determined to keep it going, and will be entering races to give me a focus.

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

Have managed to pick up a cold, aching limbs blocked head and all that nonsense.

Feel a little better this morning but still no running for me until after weekend.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 13

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)

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murf
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Re: My Running Challenge

Post by murf »

arsene doesn't know wrote:Have managed to pick up a cold, aching limbs blocked head and all that nonsense.

Feel a little better this morning but still no running for me until after weekend.
Good excuse. Have been using it for a week now and still nowhere near being up for a run.

padmole
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Re: My Running Challenge

Post by padmole »

If anyone is interested then I can promote my wife for some training / training plan. She is 43 and now a PT and specialises in running / core work.
When we met 20 years ago - she never ran - she started for cancer research 12 years ago when he dad passed away.

2 weeks ago she ran Chester marathon in 3 hrs 1 min and 30 seconds.

Her main point is that runners spend too much time running and not enough time doing core / stability work. In training for her latest marathon she had a longest run of 16 miles.

hancockjr
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Re: My Running Challenge

Post by hancockjr »

Have you looked at adopting the technique of forefoot running, and of running at 180 paces per minute? They are by a mile the easiest ways to make a step change in your running times. Plenty of info on the net, but if you like a good read buy "running with the Kenyans"

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paisleypark
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Re: My Running Challenge

Post by paisleypark »

That is a fantastic time for anyone - especially as her longest run was 16 miles prior to marathon.

Runners tend not to stretch enough before or after a run and also give the gym a miss when they should be attending to all round fitness.

I am as guilty as most as I just wanted to get out in the hills and run for as long as I could. Wish I had a more modern approach and maybe I would have still been competitive now - just run for fun these days.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Have read Running With the Kenyans and others like Christopher MacDougall's book and Scott Jurek's.

I think there's alot to the theory of developing your core body and it's something I've done in the past and let it lapse a little.

In terms of forefoot running, then it will take a long time to chang technique, and realistically can't see myself taking the step backward to (eventually) perhaps take the step forward.

hancockjr
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Re: My Running Challenge

Post by hancockjr »

paisleypark wrote:That is a fantastic time for anyone - especially as her longest run was 16 miles prior to marathon.

Runners tend not to stretch enough before or after a run and also give the gym a miss when they should be attending to all round fitness.

I am as guilty as most as I just wanted to get out in the hills and run for as long as I could. Wish I had a more modern approach and maybe I would have still been competitive now - just run for fun these days.
Happy to be corrected but I don't think stretching prior is now recommended, the body needs the resistance in the muscles to protect the joints. Warming up prior is recommended, especially for short runs, and stretching after is recommended.

Takeshi - you should make the change. It will be worth it in the long run.

Padmole - what sort of core exercises are recommended and what are the benefits (Speed? Injury prevention?)

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 13

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)

Stroll round with Mrs TK this morning.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 14

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)

That was a toughie. Felt very sore / achey when getting up this morning and really didn't fancy it. Got lost part way round (how?) and ended up doing a completely different improvised run compared to the one I'd intended doing!

Another week bites the dust!

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 14

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)

Week 15

1 4.90 miles, steady (37:53)

Quite tough today. Very windy, and not much gas left in the tank after yesterday's long run.

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

First run for week, cold done and dusted (although had post work headache that thought run would help shake, no joy)

3.41 miles in 31.05 at 9:08 pace. Felt good, fresh, enjoyed it. Be nice to get under the 9 minute miles pace in next couple of months.

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

Interval training tonight, 5 mins warm up then into 6x3mins fast with 6x3 mins slow recoveries.

Tried to keep the slows not as slow as have previously, but that may have backfired a touch as wasn't as recovered before next fast interval so they suffered a touch.

In total covered 4.71 miles in 43:34 at 9:15 pace.

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jpk
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Re: My Running Challenge

Post by jpk »

I've been running 9k every weekday for 8 weeks now and im beginning to feel some strains. Mostly buttock related with the occasional foot pain. I'm beginning to think that our bodies weren't built to do this

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WilBert
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Re: My Running Challenge

Post by WilBert »

Agree JPK my knees are still sore after the North run! They're taking a while to repair the bumper on your Discovery arent they? No buses? :wink:

ADK - do you think the variety starting to help with your times?

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jpk
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Re: My Running Challenge

Post by jpk »

Discovery is ok now :)

What kind of stretching are we all engaging in?

For me it's hamstring and toe touching

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

WilBert wrote:
ADK - do you think the variety starting to help with your times?
First couple of times I did the interval runs I covered 4.42 & 4.43 miles at 9:38 & 9:35 (does that maths work out!?)average pace respectively - yesterday I did 4.71 at 9:17 pace, so does seem to be some improvement.

Am using parkrun as my speed/fitness gauge but haven't managed one for a couple of weeks, and don't think I'll be doing one for next week or two, so hard to tell.

When I started I stretched after each run (not before, just tend to go off slowly), but now just tend to after a really hilly, fast or hard run. Got a bit lazy with it.

Ideally I'd like to work in some core/weights/Pilates type exercise but struggling to fit in just the runs at mo - how does anyone ever manage to train for a triathlon!

Isn't the stretch when you lie on back and take right leg over to left (and vice versa) on floor with bent knee meant to be good for buttock, lad I played football with was always straining his buttock and claimed that helped.

My injury of choice is pain on front of ankle/foot joint (almost mirrored position of Achilles), gives me some grief for day or so after runs. Not sure what it is and no luck googling as not good at describing where it is!

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Rob
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Re: My Running Challenge

Post by Rob »

Current thinking is that static stretching should only be done post-run. Pre-run should be a series of progressive moves to warm up the muscles and tendons.

There's a lot of data that suggests that working on speedwork is very effective in improving time at all distances. This is due to improvements in cardio (such as VO2, etc.) that don't necessarily come from a steady run.

I would say that it is important to know how fast you should be running the shorter speedwork and how much rest to have inbetween.

For example, someone with a 5km time of 21:20 would be looking to do 400m repeats in 1:33 with 3min rest before repeating. It's also important to get the pacing right so that each 400m is within a few seconds of the target. The tendency is to go too fast on the first one then struggle thereafter.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 14

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)

Week 15

1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)

Struggled to get runs in this week due to combination of work and not feeling great. Did a 30 min treadmill session yesterday, but was sweating like Gary Glitter leading a boy scout jamboree!

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WilBert
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Re: My Running Challenge

Post by WilBert »

Hammy pulls, leg shakes and calf pulls are my usual stretching. Don't do much afterwards tbh.

Is it a bone or a tissue soreness ADK? WWHich bone do you reckon? Might help with Googling.
http://www.patient.co.uk/diagram/Foot-bones.htm" onclick="window.open(this.href);return false;

Might give the interval lark a try too.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Week 10

1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)

Week 11

1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)

Week 12

1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)

Week 13

1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)

Week 14

1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)

Week 15

1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

Got to love a PB TK - congrats!

WilBert - feels ligament or tendon, never too bad though just sore for a day or two (is fine post run today, weird).

Did the Ashton Court 'off road' 10k this morning, timed myself at 59:30, given the terrain am happy to have beaten the hour mark, will wait for official results but that shouldn't be more than 10 seconds difference (off the time hopefully).

Next 'race', Cardiff Mo-run in November. If that's flat I'll be looking to push 57 mins, even with the additional drag of my 'tache :) .

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Well done in 10k race!

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

arsene doesn't know wrote: Did the Ashton Court 'off road' 10k this morning, timed myself at 59:30, given the terrain am happy to have beaten the hour mark, will wait for official results but that shouldn't be more than 10 seconds difference (off the time hopefully).
Chip time - 58:24 :shock: seems like a big difference (but I'm claiming it).

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WilBert
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Re: My Running Challenge

Post by WilBert »

Nice1 adk. Did you throw your trainer over the finish line?

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arsene doesn't know
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Re: My Running Challenge

Post by arsene doesn't know »

WilBert wrote:Nice1 adk. Did you throw your trainer over the finish line?

:lol: ha! I was wandering around for a bit after crossing the line before turning off my timer, and took a bit of time to filter over at the start, so guess that's it.

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Even better then!

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Takeshi Kovacs
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Re: My Running Challenge

Post by Takeshi Kovacs »

Mrs TK and I are going to give the run organised by the local Sweatshop running store a try today. Sunday 'social' run of about an hour.

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