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Post by felonious on Nov 13, 2019 14:46:34 GMT
How much of a difference do these tempo runs make? I've read a few times about adding interval training and hill running etc but at the moment I just go out running to be honest, and dont add a lot of variance. I do vary distance from run to run, and sometimes I set out to do a quicker run and others I purposely slow it down and go for a longer distance, but I haven't yet done the "fast one mile/slow one mile" tempo runs. Enough difference to make me and Yes into elite athletes They definitely add something to the running. I think it helps during race conditions with breathing in particular and the general pressure of racing. The body/breathing being under pressure for short intervals seems to condition you for races. We have a 4 week cycle at the moment of hill repeats (8 x 300/400 metres uphill), 8 x 2 minutes, 4 x 5 minutes and pyramids 1,2 3,4,5,4,3,2,1 with one minute recoveries in between. The efforts are supposed to be at around 95%. Thursdays are a 20 minute tempo run again at around 95% capacity. 2 mile steady to the start and 2 mile steady back.
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Post by royalewithcheese on Nov 13, 2019 15:25:22 GMT
How much of a difference do these tempo runs make? I've read a few times about adding interval training and hill running etc but at the moment I just go out running to be honest, and dont add a lot of variance. I do vary distance from run to run, and sometimes I set out to do a quicker run and others I purposely slow it down and go for a longer distance, but I haven't yet done the "fast one mile/slow one mile" tempo runs. Enough difference to make me and Yes into elite athletes They definitely add something to the running. I think it helps during race conditions with breathing in particular and the general pressure of racing. The body/breathing being under pressure for short intervals seems to condition you for races. We have a 4 week cycle at the moment of hill repeats (8 x 300/400 metres uphill), 8 x 2 minutes, 4 x 5 minutes and pyramids 1,2 3,4,5,4,3,2,1 with one minute recoveries in between. The efforts are supposed to be at around 95%. Thursdays are a 20 minute tempo run again at around 95% capacity. 2 mile steady to the start and 2 mile steady back. So when you say 8 x 2 minutes, you mean 2 minutes at quick pace, one minute slow and then repeat - is that right? Same with the 4 x 5 minute? And what do you mean by pyramids? 1 minute fast, 1 minute slow, 2 minutes fast, 1 minute slow etc - is that correct?
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Post by felonious on Nov 13, 2019 16:01:47 GMT
Enough difference to make me and Yes into elite athletes They definitely add something to the running. I think it helps during race conditions with breathing in particular and the general pressure of racing. The body/breathing being under pressure for short intervals seems to condition you for races. We have a 4 week cycle at the moment of hill repeats (8 x 300/400 metres uphill), 8 x 2 minutes, 4 x 5 minutes and pyramids 1,2 3,4,5,4,3,2,1 with one minute recoveries in between. The efforts are supposed to be at around 95%. Thursdays are a 20 minute tempo run again at around 95% capacity. 2 mile steady to the start and 2 mile steady back. So when you say 8 x 2 minutes, you mean 2 minutes at quick pace, one minute slow and then repeat - is that right? Same with the 4 x 5 minute? And what do you mean by pyramids? 1 minute fast, 1 minute slow, 2 minutes fast, 1 minute slow etc - is that correct? Yes that's right, one minute recoveries in between the efforts.
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Post by yes on Nov 13, 2019 17:13:28 GMT
How much of a difference do these tempo runs make? I've read a few times about adding interval training and hill running etc but at the moment I just go out running to be honest, and dont add a lot of variance. I do vary distance from run to run, and sometimes I set out to do a quicker run and others I purposely slow it down and go for a longer distance, but I haven't yet done the "fast one mile/slow one mile" tempo runs. Massive difference for me. Tempo runs can be some of the hardest you do, but as Felonious has mentioned, it conditions the body to coping with faster paces. They are tough, and you may not be too good at them to start with, but keep practicing and you'll be aceing them. I wasn't consistent at all with tempos to start with, always going off too quick, but you start to learn what the body can cope with. Mentioned it before, but if you can get in with a friendly local club, then this will all become clear over time.
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Post by felonious on Nov 13, 2019 17:57:45 GMT
How much of a difference do these tempo runs make? I've read a few times about adding interval training and hill running etc but at the moment I just go out running to be honest, and dont add a lot of variance. I do vary distance from run to run, and sometimes I set out to do a quicker run and others I purposely slow it down and go for a longer distance, but I haven't yet done the "fast one mile/slow one mile" tempo runs. Massive difference for me. Tempo runs can be some of the hardest you do, but as Felonious has mentioned, it conditions the body to coping with faster paces. They are tough, and you may not be too good at them to start with, but keep practicing and you'll be aceing them. I wasn't consistent at all with tempos to start with, always going off too quick, but you start to learn what the body can cope with. Mentioned it before, but if you can get in with a friendly local club, then this will all become clear over time.He's got a very friendly local club I know because I run with a few of them but he's putting his pesky young children first
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Post by yes on Nov 13, 2019 21:02:02 GMT
Massive difference for me. Tempo runs can be some of the hardest you do, but as Felonious has mentioned, it conditions the body to coping with faster paces. They are tough, and you may not be too good at them to start with, but keep practicing and you'll be aceing them. I wasn't consistent at all with tempos to start with, always going off too quick, but you start to learn what the body can cope with. Mentioned it before, but if you can get in with a friendly local club, then this will all become clear over time.He's got a very friendly local club I know because I run with a few of them but he's putting his pesky young children first Making a rare appearance at XC this weekend so they don't forget who I am!! Hopefully they'll forget how rubbish I am at XC though.
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Post by felonious on Nov 14, 2019 7:16:04 GMT
He's got a very friendly local club I know because I run with a few of them but he's putting his pesky young children first Making a rare appearance at XC this weekend so they don't forget who I am!! Hopefully they'll forget how rubbish I am at XC though. I should have been on duty on the car parks but I'm in Llandudno this weekend with the gang in readiness for the Conway Half on Sunday.
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Post by royalewithcheese on Nov 14, 2019 13:12:49 GMT
Out at 5.40am this morning for another 12k 🏃♂️👍
Also, I have yet more questions....
1) I want to start having a go at the interval/tempo training. Am I right in thinking/assuming this is best carried out on relatively flat terrain? Where I live is all very hilly (both up and down). Is that suitable, or should I find a flatter circuit?
2) at what point do I need to consider nutrition during the run? My longest runs to date have been 12k, and I have been ok without taking on water or gels etc. As I train up to half marathon distance, do I need to consider taking fuel or water on? Or should I be ok at this distance without?
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Post by felonious on Nov 14, 2019 17:02:34 GMT
Out at 5.40am this morning for another 12k 🏃♂️👍 Also, I have yet more questions.... 1) I want to start having a go at the interval/tempo training. Am I right in thinking/assuming this is best carried out on relatively flat terrain? Where I live is all very hilly (both up and down). Is that suitable, or should I find a flatter circuit? 2) at what point do I need to consider nutrition during the run? My longest runs to date have been 12k, and I have been ok without taking on water or gels etc. As I train up to half marathon distance, do I need to consider taking fuel or water on? Or should I be ok at this distance without? For the first question you'll be perfectly ok doing interval training on courses which are hilly. For the longer runs I tend to get well hydrated before a run and then not take any water on board unless it's the height of the summer....when that occasionally happens. During a half I will take sips of whatever water is available, every three miles usually. As for gels during a race I tend to take two and have them at 4 and 8 miles.... the very liquid ones made by Torq. You may need to try a gel out beforehand my first attempts were disastrous with gels that needed half a pint of water to wash then down. If I remember correctly the gels are kicking in as your stored nutrition supplies start to get used up. I think it takes 4/5 minutes for the Torq ones to kick in. Don't overthink the half marathon and make sure you go off nowhere near your 10K pace. It's so easy to go off too fast because your pace is under no pressure.
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Post by potterinleeds on Nov 14, 2019 17:23:44 GMT
Out at 5.40am this morning for another 12k 🏃♂️👍 Also, I have yet more questions.... 1) I want to start having a go at the interval/tempo training. Am I right in thinking/assuming this is best carried out on relatively flat terrain? Where I live is all very hilly (both up and down). Is that suitable, or should I find a flatter circuit? 2) at what point do I need to consider nutrition during the run? My longest runs to date have been 12k, and I have been ok without taking on water or gels etc. As I train up to half marathon distance, do I need to consider taking fuel or water on? Or should I be ok at this distance without? I definitely second what Felonious says about gels - you should try them first to find one you like, as some taste foul or have a consistency that might make you gag. I personally prefer to use the cubes which are a bit like chewing jelly, but it's each to their own. With both, bear in mind if you are vegetarian (as I am) that some still contain animal gelatin. I live in a hilly area too and I find that fine for tempo training. When you do your first half marathon, make use of the pacers if there are any available. Even with a fancy GPS gadget on your wrist, pacing can be tricky to begin with, and I have found that running alongside pacers has helped me run better and faster races.
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Post by royalewithcheese on Nov 14, 2019 17:27:08 GMT
Out at 5.40am this morning for another 12k 🏃♂️👍 Also, I have yet more questions.... 1) I want to start having a go at the interval/tempo training. Am I right in thinking/assuming this is best carried out on relatively flat terrain? Where I live is all very hilly (both up and down). Is that suitable, or should I find a flatter circuit? 2) at what point do I need to consider nutrition during the run? My longest runs to date have been 12k, and I have been ok without taking on water or gels etc. As I train up to half marathon distance, do I need to consider taking fuel or water on? Or should I be ok at this distance without? For the first question you'll be perfectly ok doing interval training on courses which are hilly. For the longer runs I tend to get well hydrated before a run and then not take any water on board unless it's the height of the summer....when that occasionally happens. During a half I will take sips of whatever water is available, every three miles usually. As for gels during a race I tend to take two and have them at 4 and 8 miles.... the very liquid ones made by Torq. You may need to try a gel out beforehand my first attempts were disastrous with gels that needed half a pint of water to wash then down. If I remember correctly the gels are kicking in as your stored nutrition supplies start to get used up. I think it takes 4/5 minutes for the Torq ones to kick in. Don't overthink the half marathon and make sure you go off nowhere near your 10K pace. It's so easy to go off too fast because your pace is under no pressure. Thanks mate. I'm trying to emphasise less on pace and just getting the longer distances under my belt. Having said that, I'm extremely competitive and very self critical, so j know I will be giving it my all to get sub 2 on the day! It's all a bit unknown at the moment. I'll have a clearer picture once my training runs get closer to half marathon distance.
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Post by royalewithcheese on Nov 16, 2019 7:21:37 GMT
Congleton Park Run today.
Another attempt at sub-23 (current best 23:09).
Couple of beers last night probably hasn't helped, but we'll see 👍👍🏃♂️🏃♂️
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Post by royalewithcheese on Nov 16, 2019 10:20:15 GMT
23:50.
Didn't achieve the sub 23, but still happy with that time. Wasnt quite feeling it today after a few pints and a kebab last night 😂😂
But still blew the cobwebs away and started the weekend off right 👍👍🏃♂️🏃♂️
Have a good one folks.
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Post by samba :) on Nov 16, 2019 13:03:51 GMT
*starting next week. This being an adult bollocks takes up alot of time
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Post by Northy on Nov 16, 2019 13:08:54 GMT
Derry City parkrun this morning, 22.50 and 1st in age group from 201 runners. 1st time I've got under 23 mins in a while so happy with that, couldn't hang around for coffee and cake (large free one from Star running club) as had to get back to work.
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Post by felonious on Nov 16, 2019 13:51:58 GMT
*starting next week. This being an adult bollocks takes up alot of time You might be an adult but being a grown up is a completely different ball game..... night on the piss?
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Post by yes on Nov 16, 2019 15:59:39 GMT
Average XC run, and took a wrong turn too.
Think I'll leave XC alone 😉
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Post by royalewithcheese on Nov 17, 2019 15:18:37 GMT
First bash at interval running this morning.
6 minute warm up, 6 x 2 minutes (with 1 minute active recoveries), 6 minute warm down.
Bit brutal to be honest. I was absolutely blowing. I suppose that's a sign you're putting some decent work in!
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Post by yes on Nov 17, 2019 15:35:04 GMT
First bash at interval running this morning. 6 minute warm up, 6 x 2 minutes (with 1 minute active recoveries), 6 minute warm down. Bit brutal to be honest. I was absolutely blowing. I suppose that's a sign you're putting some decent work in! Well done. Not surprised you were blowing, that's a tough session. I remember my first speed session, never thought it would end. You'll see the benefits after a few weeks for sure.
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Post by royalewithcheese on Nov 17, 2019 20:08:56 GMT
First bash at interval running this morning. 6 minute warm up, 6 x 2 minutes (with 1 minute active recoveries), 6 minute warm down. Bit brutal to be honest. I was absolutely blowing. I suppose that's a sign you're putting some decent work in! Well done. Not surprised you were blowing, that's a tough session. I remember my first speed session, never thought it would end. You'll see the benefits after a few weeks for sure. I hope so mate. Is one interval session a week enough? Alongside other weekly runs. I'm thinking 1 interval run per week 1 long run (adding a mile each week) 1 park run (short and as quick as I can) And if I can squeeze a fourth in, probably another reasonably long run.
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Post by Caerwrangonpotter on Nov 18, 2019 5:40:24 GMT
Complete out of the blue, but some Parkrun tourism at Severn Bridge on Saturday....and 5k/Parkrun pb of 22:52 (Quickest in 6 years!)
Chuffed
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Post by Northy on Nov 18, 2019 8:42:35 GMT
Strength training session this morning, physio after lunch and Pilates this evening, after a steady 11 miles yesterday, taper down to the half marathon on Sunday after today.
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Post by yes on Nov 18, 2019 10:12:18 GMT
Well done. Not surprised you were blowing, that's a tough session. I remember my first speed session, never thought it would end. You'll see the benefits after a few weeks for sure. I hope so mate. Is one interval session a week enough? Alongside other weekly runs. I'm thinking 1 interval run per week 1 long run (adding a mile each week) 1 park run (short and as quick as I can) And if I can squeeze a fourth in, probably another reasonably long run. I'm no expert at all, but yeah looks enough, especially as your body is getting used to the faster sessions.
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Post by royalewithcheese on Nov 20, 2019 10:10:08 GMT
Out this morning at 5.30am. 14k run from Biddulph to Congleton and back (longest run to date, adding 2k to last weeks long run).
Total time 1 hour 16 minutes (average pace of 5:27 per km).
The sub 2 hour half is still looking achievable, but I'll have a better idea once the training runs get closer to the distance.
Feeling good.
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Post by Northy on Nov 20, 2019 14:38:30 GMT
Out this morning at 5.30am. 14k run from Biddulph to Congleton and back (longest run to date, adding 2k to last weeks long run). Total time 1 hour 16 minutes (average pace of 5:27 per km). The sub 2 hour half is still looking achievable, but I'll have a better idea once the training runs get closer to the distance. Feeling good. do you foam roll or have a regular leg massage?
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Post by royalewithcheese on Nov 20, 2019 17:24:05 GMT
Out this morning at 5.30am. 14k run from Biddulph to Congleton and back (longest run to date, adding 2k to last weeks long run). Total time 1 hour 16 minutes (average pace of 5:27 per km). The sub 2 hour half is still looking achievable, but I'll have a better idea once the training runs get closer to the distance. Feeling good. do you foam roll or have a regular leg massage? Neither. Should I?
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Post by felonious on Nov 20, 2019 19:07:21 GMT
do you foam roll or have a regular leg massage? Neither. Should I? it depends whether you're young and indestructible or old and crumbling
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Post by royalewithcheese on Nov 20, 2019 21:00:10 GMT
it depends whether you're young and indestructible or old and crumbling Somewhere in between! 36. Starting to feel a bit creaky....
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Post by yes on Nov 20, 2019 22:49:00 GMT
Just got into London Marathon through the club ballot tonight!
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Post by felonious on Nov 21, 2019 6:02:33 GMT
Just got into London Marathon through the club ballot tonight! Well done
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