Runners thread

[Seventh]

I've been getting lazy in terms of going out for a run, so I am going to start a log to keep track of myself. I'm not really paying attention to my heart rate or distance covered. My main goal is stop procrastinating and to just go out, and, well, DO IT.

This thread isn't really focused on me though. Any other MAP member is free to post here discussing anything cardio related, be it a nice run you went out for and witnessing some old lady run longer then you (not that has happened to me no....), or maybe something else. Basically anything that is cardio related that doesn't really warrant an entirely new thread. That was the main idea behind the thread. Just decided to pop my thing in too since I'm that selfish :p Just a casual (though serious stuff is welcome) thread for MAP members to shoot the breeze.

Anyways, keep on running forwards!

~Seventh

[Seventh]

Just came back from a run around my neighborhood. Was nice and breezy, and I enjoyed myself. At first I was reluctant to go out, but I'm glad I went out anyways.

[Zaad]

THANKS!
i was considering not running today, now im gonna go.
only a mile up hill today!

[Mitch]

I did about 4.5 miles this morning at a decent pace for me. Just at my turn around point I tripped over something hidden in the grass and went flying. Amazingly enough I managed to turn it into a half decent forward roll so only got a few minor scrapes!

I'd like to say I finished the roll and came up on my feet and got straight back into my stride, but actually there was a good deal more swearing and getting up slowly than that, but I'm still counting it as a win!

I've been upping my running recently, to 6, 9 and most recently 10 miles, so next week I think I'm going to mark out a half marathon and run that, just for fun and to see if I can really. It will be flat, on grass, very quiet and extremely slow - if I manage 10 minute miles over that distance I'll be very surprised. Bear in mind my prep for running 10 miles was a particularly strong, hot cup of tea and you'll see I'm not looking to break any records. :D

So if anyone has any advice for me prior to next week, fire away please!

Mitch

[liero]

My 400m sprint pb that I'm working on is at 1:16 or a little under.

At the moment I'm doing energy system and power work that involves up go ten laps of full out sprints and short breaks.

My times drop considerably- obviously!

To those who run intervals of that distance often: what's the best way to get through large "reps" of a gut busting running session.

Take it out easy? I thought about this but then I'll ne'er run a hard lap right?


Good idea for thread! Hope this is on topic to what you were thinking...

[Zaad]

Same as liero
ive been doing 500 metre sprints up hill.
run up, walk back, go again.
really killer but its great for lowering your 1.5 mile time.

[Giovanni]

thanks for posting. i've decided i'm going to run today too!

for me it's about consistency. when i'm running ~18 miles per week, i feel great and am incredibly strong.

[Van Zandt]

I've been doing a lot of running lately in preparation for the Worlds. I stay on grass and don't do crazy mileage (10+ miles) because of my hip. I'm focusing more on speed; yesterday I ran 3.5 miles in 24'30" (7 minute miles) followed immediately by 1.5 miles in 10'02" (just over 6.5 minute miles) though I want to get the 1.5 mile section down to less than 9 minutes. On a good day I can do the 1.5 mile on its own in 7'58".

[Mitch]

I've been doing a lot of running lately in preparation for the Worlds. I stay on grass and don't do crazy mileage (10+ miles) because of my hip. I'm focusing more on speed; yesterday I ran 3.5 miles in 24'30" (7 minute miles) followed immediately by 1.5 miles in 10'02" (just over 6.5 minute miles) though I want to get the 1.5 mile section down to less than 9 minutes. On a good day I can do the 1.5 mile on its own in 7'58".

Those are decent times Dan.

Especially for such little legs :D

When/where/what is the competition?

Mitch

[Van Zandt]

Those are decent times Dan.

Especially for such little legs :D

When/where/what is the competition?

Mitch

Har har har! :p

Little legs that can pull out your nose hairs with the toes! ;)

Tournament is actually this weekend down in London. It's the GSKF World Championships. Only a relatively small one like, 'bout half the size of the TAGB Worlds. (So I've been told.) Will be posting up photos and videos after the event for y'all to see! :D

[Mitch]

Har har har! :p

Little legs that can pull out your nose hairs with the toes! ;)

Tournament is actually this weekend down in London. It's the GSKF World Championships. Only a relatively small one like, 'bout half the size of the TAGB Worlds. (So I've been told.) Will be posting up photos and videos after the event for y'all to see! :D

Best of Luck Dan! Look forward to the photos :) I think a lot of tournaments have shrunk this year due to economics :(

Mitch

[Van Zandt]

Best of Luck Dan! Look forward to the photos :) I think a lot of tournaments have shrunk this year due to economics :(

Mitch

Cheers, my good man. True about the economic situation affecting tournaments; suppose that's out of our control though, and we can only fight who turns up on the day!

:D

[Mitch]

Cheers, my good man. True about the economic situation affecting tournaments; suppose that's out of our control though, and we can only fight who turns up on the day!

:D

You can. I'm too deadly* to compete.

Mitch

*Old**

**Crap.

[Van Zandt]

You can. I'm too deadly* to compete.

Mitch

*Old**

**Crap.

The authorities won't let someone as hardcore as you compete, Mitch. It's just unfair on the other athletes.









To deal with your stinky feet, that is!

:D

[Seventh]

http://www.martialartsplanet.com/forums/customavatars/avatar17736_10.gif

Dare you to show up at the tournament in that :p

[Fish Of Doom]

i ran to the grocery store today! (well, yesteday)

going at an easy pace so as not to have my lungs fail on me (like they did when i found out i still had the same running speed as last time i had done regular running), i managed mor or less a kilometer in 8 minutes. need to find a big flat grassy area and see how long it takes me to build up to my prior 5 km in 30 minutes again. stupid lungs.

[Mitch]

http://www.martialartsplanet.com/forums/customavatars/avatar17736_10.gif

Dare you to show up at the tournament in that :p

That's just my everyday outfit. I have something outrageous for tournaments.

Mitch

[Seventh]

Pictures, now.
:p

Just came back from walking my dog. Walked her for about a mile. Came back feeling refreshed.

[Axelator]

I started running almost daily a few months ago.

My three mile time is 21:30 seconds at the moment.

I've done it in 20 minutes too but I'm back home from uni right now and the route I run has alot more hills.

[belltoller]

I did about 4.5 miles this morning at a decent pace for me. Just at my turn around point I tripped over something hidden in the grass and went flying. Amazingly enough I managed to turn it into a half decent forward roll so only got a few minor scrapes!

I'd like to say I finished the roll and came up on my feet and got straight back into my stride, but actually there was a good deal more swearing and getting up slowly than that, but I'm still counting it as a win!

I've been upping my running recently, to 6, 9 and most recently 10 miles, so next week I think I'm going to mark out a half marathon and run that, just for fun and to see if I can really. It will be flat, on grass, very quiet and extremely slow - if I manage 10 minute miles over that distance I'll be very surprised. Bear in mind my prep for running 10 miles was a particularly strong, hot cup of tea and you'll see I'm not looking to break any records. :D

So if anyone has any advice for me prior to next week, fire away please!

Mitch

Is this with a running club? Don't mind it, the running times. You can shoot for timing and so forth later - you've the Experian Robin Hood coming up in September, I think.

Just get out and have good fun on this one. Its important that ya leave a positive impression in the back of yer mind when you attempt a new milestone, so throw the stopwatch away.

When I did my first ( and only, so far ) half, the two friends I ran with were outpacing me and I was frustrated at that so I made the mistake of picking up my pace over that which I'd been used to training with.

Well, I caught up with 'em; however, I ended up barely able to finish it ( I'd never done any interval training, didn't know to ) and for the first time since I'd started running, I had a negative experience. It must've subconciously lodged in there, 'cause I never did anythin' more'n a 10k afterwards.

Very important: Try'n do your first all by your lonesome...particularly if your best mate is running it with you and he's from Liverpool... "...bloody hellllllah....get ON with it now...bloody hell....d'yer have too many breakfast pizzas this mornin'?...bloody foogin hell"

You get my point ;)

[belltoller]

I started running almost daily a few months ago.

My three mile time is 21:30 seconds at the moment.

I've done it in 20 minutes too but I'm back home from uni right now and the route I run has alot more hills.

Just out of curiosity, out of the three - K1 Kickboxing, Semi Pro MMA, Muay Thai - which takes it outta ya the most?

I remember from your post on the Hits of LSD thread, you'd mentioned that your not a believer in HIIT above what you do in the gym, which makes sense in light of the fact that the training you get from any of the MA's you do is quite sufficient. As far as distance and speed of your running goes, are these based around some kind of optimal number that you've found over the course of things, or is it just something you're comfortable with?

In other words, if you increased the bar on either the speed or distance precipitously, does your performance in your MA suffer?

Which one are you currently ( K-1 or MMA ) in, BTW?

Cheers,

[Axelator]

Just out of curiosity, out of the three - K1 Kickboxing, Semi Pro MMA, Muay Thai - which takes it outta ya the most?

My MMA fight lasted only fifty seconds so I can't really comment. The main factor is in what sort of shape your in. The hardest fight I've ever had in terms of feeling tired was a 3x2 mins rouns Thai smoker fight. I was in bad shape going into it. Yet I've done 5x3 minute rounds under full Thai rules and felt fine at the end, barely out of breath. Nerves have alot to do with it too, if you're nervous you get tired quick. So it's hard for me to say which is hardest as I wasn't in the same shape entering all the fights or the same level of nervousness.


I remember from your post on the Hits of LSD thread, you'd mentioned that your not a believer in HIIT above what you do in the gym, which makes sense in light of the fact that the training you get from any of the MA's you do is quite sufficient. As far as distance and speed of your running goes, are these based around some kind of optimal number that you've found over the course of things, or is it just something you're comfortable with?

In other words, if you increased the bar on either the speed or distance precipitously, does your performance in your MA suffer?



I just do what I have time for really. Some days I only have time for a 3 miler other days I can get in a 5 miler. I've never looked into what is optimal really, though it would be interesting.

Currently I fight under B class Muay Thai rules or K-1 rules. Though I'm thinking of doing some white collar boxing because you get paid :).

[PASmith]

Went for a run last week (second time this year!) and fell foul of the summer runners nemesis.
FLIES IN THE FACE!! :(

[Zaad]

:(
8 km today.
Need to psyche myself up.

[Mitch]

Well, I did the half marathon yesterday afternoon :)

My prep sucked, didn't run much last two weeks, noticed my trainers were falling apart, decided to do it Tuesday then found out I'd be busy. As a result I decided after Sunday Lunch to do it that afternoon!

I did an out and back route along the Trent.

It went pretty well; horrible heart burn/indigestion on the way out (thought I was going to be sick) and it was properly hot, humid and still. A tailwind started picking up over the last mile, and when I turned round it was into squally winds and heavy rain.

Apart from the indigestion it was fine and that went after the mid-point. The way back was fine, if slow because of the wind/rain, right up until the last mile which was pretty unpleasant. Finished up with approx 10 minute 20sec miles average.

I reckon if I'd done a proper run up to it it would have been pretty straightforward really, and if I can do it anyone can! So if anyone fancies doing one give it a try; get yourself a training plan from the internet and you'll be fine. Have fun! :)

Mitch

PS: treated myself to new running shoes today, so I've got some nice new Asics to wear in now, ready for next time:)

[Seventh]

Nice one Mitch!
Experiencing a massive heat wave over here in the prairies so going outside is suicide.
Oh well, treadmill, here I come.

[Seventh]

.

[belltoller]

Nice one Mitch!
Experiencing a massive heat wave over here in the prairies so going outside is suicide.
Oh well, treadmill, here I come.

Yep, that heat wave's arms have a long reach...just walk outside for a bit and you've to change your shirt. Don't mind 100+ dry heat. Its the humidity that kills ya.

[Zaad]

So i messed up my knee in jits yesterday.
i hurt but i thought i roll first.
The adrenaline got me going and i ran home for 2 miles.
the adrenaline wore off this morning and i cant straighten my leg and am therefore useless at work.
going to the doctors.
great.

[Mitch]

Hope it's nothing major Zaad. :)

MItch

[Seventh]

Hope you get better soon.

[Mitch]

My old trainers were falling apart so I rewarded myself with some new ones. Never had Asics before but they feel great on. Not tried a run in them yet though.

Choosing them was a fascinating process and well worthwhile. I went to a shop called the Derby Runner where they spent ages with me to decide what to get. First up was to understand what sort of running I do, any problems I have, what I want to do in the future etc.

After that they had a good look at my old trainers to see how they had worn, and even from that they could tell I was heavily over-pronating on my left foot.

Next they got me in a pair of neutral shoes and had me run on a treadmill whilst the music from Chariots of Fire played in the background.

OK, I made up the bit about the music but they did have me run on the treadmill for a few minutes and videod me with a camera set up at ankle height so they could analyse my gait.

Another long chat and then they were ready to recommend a type of shoe for me. After that I tried on half a dozen or so different makes of that type of shoe before settling on the Asics.

The whole process must have taken more than an hour, but the point is that it was well worth it and should leave me injury free and runnning in a way that is good for my joints for the next 500 miles.

So if anyone is thinking of starting running, or doing it more regularly, please invest the time at a specialist shop to make sure you're looking after yourself and training safely. :)

Mitch

[simon s]

Mitch gives good advice (as usual).

When I had my back problems I investigated if it was the shoes. I went to a shop called sweatshop (http://www.sweatshop.co.uk/), where they also put me on a treadmill and shot a video.
When the clip is played back frame by frame it is a surprise the angle the foot and ankle is at when it lands.

The Brooks trainers they recommended would not have been the ones I would have picked had I been left to my own devices, which proves we are getting it wrong buying what looks and feels good.

Get expert advice.

[LilBunnyRabbit]

Mitch gives good advice (as usual).

When I had my back problems I investigated if it was the shoes. I went to a shop called sweatshop (http://www.sweatshop.co.uk/), where they also put me on a treadmill and shot a video.

I always go to the sweatshop for running equipment, ever since I got my first pair of trail shoes there. Until then I didn't even know that it was worth having different shoes for road and trail, let alone why or what a difference they could make. It was only after getting some proper shoes that I began to enjor running.

When the clip is played back frame by frame it is a surprise the angle the foot and ankle is at when it lands.

The stride analysis they do is invaluable, whichever shop does it, and I'd recommend it to anyone who wants to start running.

The Brooks trainers they recommended would not have been the ones I would have picked had I been left to my own devices, which proves we are getting it wrong buying what looks and feels good.

Brooks seem to be a good choice, I've been happy with the pair they recommended for me.

Get expert advice.

Couldn't agree more.

Edit: Every sweatshop also has a weekly running club.

[simon s]

When I first went to Sweatshop I tried on a cool pair of Adidas trainers. They were what they called a neutral shoe. Possible the most comfortable pair I had ever worn, turns out though they would have been wrong for my running style*.

*I use the word style totally incorrectly there.

[LilBunnyRabbit]

When I first went to Sweatshop I tried on a cool pair of Adidas trainers. They were what they called a neutral shoe. Possible the most comfortable pair I had ever worn, turns out though they would have been wrong for my running style*.

You're a heel striker eh? :)

[simon s]

You're a heel striker eh? :)

I was shocked to see the pictures they showed me.

The line up from my heel, up through the ankle looked like a dog leg.

My first thought was "ah, now I see why I need to spend a bit more".

[benkei]

I generally only run in the late spring/summertime because it's freezing here any other time. It's also in the judo competitive off season so I don't have to worry about keeping up my normal strength/conditioning routine. I have a lake right near my house so I like to take the shirt off and go barefoot, and enjoy the feeling of the grass under my feet. I especially like it just after it's rained, the squelchy feeling is great!

[Seventh]

Hoping to wake up early tomorrow and go for a quick run before it gets to hot.

[Van Zandt]

*Snigger*

Mitch's feet are only 4 inches long. You know what they say...

[Frodocious]

*Snigger*

Mitch's feet are only 4 inches long. You know what they say...

Its not size that matters?! ;) :D

[Fish Of Doom]

Its not size that matters?! ;) :D

it's how well you wear your rubber duckie costume!

[simon s]

Its not size that matters?! ;) :D

All the guys have just gone "phew". :eek:

[Seventh]

Did some running today.

Light Jog for warmup
Joint rotations
4x100 meter sprints up-hill w/ 60 sec cool down between each sprint
Light jog for cool down

God I'm tuckered out but still feeling great. Kinda strange lol .

[Kat12]

I haven't gone running in forever. for the past couple of weeks I was at work really late so I couldn't. It's been uber-hot out so I haven't been running outside but I haven't been going to the gym to hop on the treadmill either (I assume they have AC there. I can't remember. If not... passing out in the gym isn't much better than passing out on the street, so I think I"ll pass!).

I ought to get new shoes some day too, "proper" running shoes fit to me, but for right now and the distances I'm doing (<15 miles/week), I think the ones I have are fine. Besides, I am hesitant at going to get fitted... most women's shoes are white and pink and pastel-y and all girly. I'm not really into girly, nor into trying to keep white shoes looking non-gross. And I know it'll be highly unlikely that the shoes they recommend will be one of the few pairs that come in black or gray or something... they'll probably be the pinkest, frou-frou-est pair in the store. "Now really, what your foot needs is these ones with the hearts and bunny rabbits on them. Oh, we only have the ones with sequins in stock in your size." I don't know that I can bring myself to spend $100 - $150 on shoes I hate the look of, lol.

Now just to figure out what my form problem is with my left foot that causes my knee and ankle to hurt. I'm an overpronator, but it's worse on my right foot (or so my skate fitter tells me, and I think it's true). I've been suspecting for a while--judging by what I see when I look down--that I actually supinate a bit when running... so if my left foot is giving me fits, that makes sense, because perhaps the greater overpronation on my right foot is actually keeping my foot more aligned if I try to supinate it too much while running. WEIRD. Yet another reason I need a gait analysis.

[boards]

I was looking through a health mag and it had an article on crossfit endurance. Anyone tried this?

[tkd GU]

I've heard of it. I don't actually know much about it but my understanding it's something like P90x or extreme fit or what ever else that have of that type of thing except it's done at a gym instead of with dvd.

[tkd GU]

Crossfit and other programs like it will get you in better shape but I don't think it's necessary as long as you are able to motivate yourself and try to keep up-to-date with health and fitness stuff.

[tkd GU]

Oh yeah I ran yesterday morning but turned my ankle a little in a hole in the grass so probably tomorrow morning I'll go for a bike ride instead. I'm trying to get in better overall shape but also want to try to get 5k times as good as or better than my high school days and then move on to the 10k. I've been gradually testing the waters to see how much road work I can handle. Currently running 3-5 miles every other day with some biking mixed in and the occasional speed workout. I love that running doesn't require me to drive anywhere to get my sweat on :-D

[tkd GU]

Oh yeah I ran yesterday morning but turned my ankle a little in a hole in the grass so probably tomorrow morning I'll go for a bike ride instead. I'm trying to get in better overall shape but also want to try to get 5k times as good as or better than my high school days and then move on to the 10k. I've been gradually testing the waters to see how much road work I can handle. Currently running 3-5 miles every other day with some biking mixed in and the occasional speed workout. I love that running doesn't require me to drive anywhere to get my sweat on :-D

[LilBunnyRabbit]

I ought to get new shoes some day too, "proper" running shoes fit to me, but for right now and the distances I'm doing (<15 miles/week), I think the ones I have are fine. Besides, I am hesitant at going to get fitted... most women's shoes are white and pink and pastel-y and all girly.

It may be different in America, but generally the women's shoes I've seen here are definitely not 'girly'. There are a few which could possibly be, in pastel colours, but generally running shoes are a utility thing and if they're not a fashion label, just have normal colours. It may be that you need a proper running shop rather than a shoe shop.

Now just to figure out what my form problem is with my left foot that causes my knee and ankle to hurt. I'm an overpronator, but it's worse on my right foot (or so my skate fitter tells me, and I think it's true). I've been suspecting for a while--judging by what I see when I look down--that I actually supinate a bit when running... so if my left foot is giving me fits, that makes sense, because perhaps the greater overpronation on my right foot is actually keeping my foot more aligned if I try to supinate it too much while running. WEIRD. Yet another reason I need a gait analysis.

You definitely need a stride analysis and some proper shoes to help compensate with this.

[Knight_Errant]

Just did another 'couch to 5k' workout. Ooh yeah, endorphins! I didn't realise how much I missed running.

[belltoller]

Just did another 'couch to 5k' workout. Ooh yeah, endorphins! I didn't realise how much I missed running.

I've been doing a few of those meself. When your young you can handle it well enough. Catches up with you after a while, though.

[Seventh]

Did some HITT. My body hurts. Why I keep doing these is beyond me.

[LilBunnyRabbit]

Did some HITT. My body hurts. Why I keep doing these is beyond me.

I hate running, I truly detest it. Every step is tiring and while I'm doing it I just keep thinking "Gotta stop soon, gotta stop soon, just another fifty paces and I'll stop" not to mention considering the more pleasant option of an agonizing death due to obesity and sloth. It makes my feet hurt, my legs burn, and my face pour with sweat.

Then I finish the run and can't wait for the next one, not to mention the wonderful sense of satisfaction and achievement.

[tkd GU]

I've got a pair of asics gel kahana 2 and some starters I got at wal-mart. To me there's no appreciable difference other than that the stitching began to come apart on the wal-mart shoes way sooner than I would have liked. Shoes are shoes to me, but then again the highest my weekly mileage got to was 30.

Running update: I'm getting comfortable with the current routine which makes me feel great because I know my body is improving. I think pretty soon I can be running five days a week. Hmmm... maybe I should find a running forum considering that I don't even practice martial arts anymore.

[harukoraharu]

I did a bit of running yesterday with my gymboss. Walk 5-10 min to the park then 3 min run 1 min walk intervals for 10 sets, finishing with light 5 min run and 5 min walk back to my flat. Mix of mainly park off track wet grass, some park track, some pavement, some hill. Bit more of a workout than I thought it would be. Going to try it again next week with 3:30 - 1 intervals :)

[Seventh]

I hate running, I truly detest it. Every step is tiring and while I'm doing it I just keep thinking "Gotta stop soon, gotta stop soon, just another fifty paces and I'll stop" not to mention considering the more pleasant option of an agonizing death due to obesity and sloth. It makes my feet hurt, my legs burn, and my face pour with sweat.

Then I finish the run and can't wait for the next one, not to mention the wonderful sense of satisfaction and achievement.

I know how you feel. After every sprint, I feel like sitting down, but then I'm like "No! Just one more". By the very last sprint I'm thinking in a daze about how I managed to inflict such pain on myself.

I kind of like running outside. It seems to give me the required workout, and if I have to change the intensity, all I have to do is change the speed/pace I run. I also get to (most of the time) enjoy the nice weather.

I have a love/hate thing with running. Kind of like drugs, but better.

[LilBunnyRabbit]

I kind of like running outside. It seems to give me the required workout, and if I have to change the intensity, all I have to do is change the speed/pace I run. I also get to (most of the time) enjoy the nice weather.

I will never understand people who drive to the gym to run on a treadmill. Not only does it seem counter-intuitive, but just plain boring and unpleasant.

I have a love/hate thing with running. Kind of like drugs, but better.

Good way of describing it. Fortunately not yet illegal though.

[Seventh]

I will never understand people who drive to the gym to run on a treadmill. Not only does it seem counter-intuitive, but just plain boring and unpleasant.

Some person: I drive so I can run yeah!!
Me: >_>



Good way of describing it. Fortunately not yet illegal though.

I know right :3

[harukoraharu]

Repeated last weeks interval running this time 3:05 run 1:00 walk for 12 intervals, then finished with a 15 minute run and 5 walk home :D

[tkd GU]

Here's a good resource if you're thinking about entering an event. The site gives novice, intermediate, advanced, and walkers their own plans. The link is for 5k but you can also find info on it other events.

http://www.halhigdon.com/5K%20Training/index.htm

I ran five 400s yesterday at the pace I used to run 2 miles (about 1:30/lap) and nearly died! I now realize I've got quite a ways to go to reach my former running level. On the bright side, my times where amazingly consistent; all were within 3 seconds of each other.

[harukoraharu]

I worked out that my 5 mile run this morning was 41:23 which is around 8:16 per mile pace. I'm fairly pleased with that considering my age, gender and recent running experience. Last week's run was to Daitro. 'Y' is perfect for running short distances. This week it was Foo Fighters 'One by One (http://en.wikipedia.org/wiki/One_by_One_%28Foo_Fighters_album%29)', got upto the last chorus on track 9 'Overdrive' on a hill climb!

[Axelator]

Ran 5 miles a few days ago. Time was 33 mins. Want to get it down to 30 mins so it's 6 min miles

[harukoraharu]

^ That is fast but you're only 20 ;) When I did the Chariots of Fire (http://en.wikipedia.org/wiki/Chariots_of_Fire_%28race%29) last year the top runners were doing the 1.7 mi route in almost the time I was doing 1 mi, it was embarrassing. I couldn't run any distance at that pace. Even for a mile I struggled to go sub 7 minute pace, which I can do on a good day. My plan next week is to add another mile, as it's a battle of willpower to keep running when I want to stop and walk. Think I read this on Ross Training blog some famous fighter on how many sit ups or some other exercise 'I only start counting when it hurts'. The first couple of miles are easy, the second is a bit hard, the fourth feels like hell, the fifth is running on empty but there is still a sprint in there on a good day. If I could do 6 mile in under 50 minutes I'd be pleased, if I did it in under 48 I'd be faster than my male colleagues 10 years my junior :p

[Axelator]

I hate running alot, but it has to be done. Any 5 mile time is good comapared to the general population who cannot even run anywhere near five miles wthout having to stop and walk or take breaks.

[tkd GU]

Today was my rest day but yesterday I did 5 miles in 45:50. I feel I can push harder but I don't want to risk getting set back by injury or heat exhaustion(not a night-runner). My goal is 21 minute or better 5k. Below 20 would make me even happier. Seeing women twice my age getting better times than me kind of makes me feel useless...:\

I actually enjoy running quite a lot. I think the key to make it a pleasurable experience is to not go all-out every time. Occasionally I'll listen to music pre-workout, but never during. I agree Foo Fighters is usually good for getting the mood. Once I'm on the road/trail I prefer to listen to my body's ques rather than an MP3.

[belltoller]

^ That is fast but you're only 20 ;) When I did the Chariots of Fire (http://en.wikipedia.org/wiki/Chariots_of_Fire_%28race%29) last year the top runners were doing the 1.7 mi route in almost the time I was doing 1 mi, it was embarrassing. I couldn't run any distance at that pace. Even for a mile I struggled to go sub 7 minute pace, which I can do on a good day...

I know exactly how you feel. Trust me, you're doing well compared to some of us

[Frodocious]

I've just started adding a 5km run/walk into my routine once or twice a week. At the moment it's much more walking than running, but I'm aiming to gradually build it up.

One observation I have is that I've definitely noticed a difference in foot strike when I'm wearing my Nike Frees to when I'm wearing conventional padded trainers. With the Frees, it's much less of a heal strike and more midfoot than with the conventional footwear.

[tkd GU]

One observation I have is that I've definitely noticed a difference in foot strike when I'm wearing my Nike Frees to when I'm wearing conventional padded trainers. With the Frees, it's much less of a heal strike and more midfoot than with the conventional footwear.

Who else has experience with barefoot/minimalist shoes? The concept is interesting but I'm not quite sold. btw cross trainers are imo not suitable for any substantial amount of running.

[shootodog]

anyone doing chi running? no i'm serious. it's like what long distance marathon runners use.

[Mitch]

Who else has experience with barefoot/minimalist shoes? The concept is interesting but I'm not quite sold. btw cross trainers are imo not suitable for any substantial amount of running.
There are a couple of threads on it, check here (http://www.martialartsplanet.com/forums/showthread.php?t=90514&highlight=barefoot)and here (http://www.martialartsplanet.com/forums/showthread.php?t=92980&highlight=barefoot) :).

After a few weeks off to let some aches and pains ease of from my half marathon (and because I was on holiday and too busy stuffing my face :D) I did a gentle 3 miles in my new Asics last night. They rubbed a bit on the heels but it was nice to ease back into things.

I'm part of a volunteers group to refurb a local kiddies swing park and it looks like we're going to run a 10k in Jan/Feb next year as a fundraiser. I'll maybe do a log of a training regime, plus I will be begging for money, oh yes :D

Mitch

[harukoraharu]

I'm not convinced on the minimal/barefoot running. It might be okay for trail running but anything on roads or pavements is surely asking for trouble. I try to work on each step contact with the midfoot so that I get more of the whole foot by leaning slightly forward though there are so many things to consider when running, it is a lot more than just putting one foot in front of the other.

[LilBunnyRabbit]

I'm not convinced on the minimal/barefoot running. It might be okay for trail running but anything on roads or pavements is surely asking for trouble.

I wouldn't want to do any barefoot running on the trails near my house - sharp stones, tree roots, all sorts of nastiness. I think the whole barefoot running thing comes from the usual back to nature sources.

[Putrid]

anyone doing chi running? no i'm serious. it's like what long distance marathon runners use.

I have seen the DVD and wasn't impressed.I say that as someone who practices tai chi and used to be an ultra distance runner.If you want a technique for doing ultra distances try working on the Charles Rowell dog trot as it as it was developed by a man who was at the top of his game.Rowell set new world records for 100 miles and 24 hours during the first day of a six day race.His 24 hour record of 150 miles lasted for forty nine years and his 100 mile reocrd of 13 hrs 26 mins lasted for seventy one years.A man well ahead of his time.

[harukoraharu]

after much faffing (as I don't like the idea of running through the centre of town when it looks like I'm dying) just about managed to put together an easy to remember 6 mile route, now to find 50-60 minutes of inspirational music to go with it

http://gb.mapometer.com/running/route_1455847.html

[harukoraharu]

got beaten by this route today alas:running:, so plan on taking the unusual step of running it again later this week (much prefer changing routes so I don't know when it gets tough). I will not be beaten again:hammer:

[Mitch]

What beat you? Cardio because of distance or going for a time? Conditioning because your legs weren't ready? My half marathon was a breeze cardio-wise, but my legs actually weren't ready for the distance and I've still got a niggling knee pain (which was there prior to it but I think has been exacerbated by it) as a result. So if it was your cardio, just keep going and it'll get there, maybe chuck in some intervals too. If it's your legs not being ready, build up slowly.

You will get there!

Mitch :)

[Mitch]

As a side issue, how many people listen to music whilst running? Personally I can't think of anything worse; I love the quiet time, I get to look at a lot of nature, it's almost (and I hesitate to use the word) "meditative" in that I spend a lot of time lost in thought.

This may be because I have young kids of course; quiet time is at a premium :D

So, who hits the streets to the beats, who likes to try it in the quiet?

Mitch

[Frodocious]

As a side issue, how many people listen to music whilst running? Personally I can't think of anything worse; I love the quiet time, I get to look at a lot of nature, it's almost (and I hesitate to use the word) "meditative" in that I spend a lot of time lost in thought.

This may be because I have young kids of course; quiet time is at a premium :D

So, who hits the streets to the beats, who likes to try it in the quiet?

Mitch

I listen to music in the gym whilst lifting or doing conditioning (one of the advantages to having my gym in the garage - I get to put on whatever music I want and not have to bother with headphones). I don't listen to music whilst running or cycling on the road, partially because, like you, I like the thinking time and partially because I like to hear what's going on around me, so I don't get taken by surprise by cars etc. I will listen to music if I'm running on a treadmill or doing interval runs of some kind in the garden.

[harukoraharu]

What beat you? Cardio because of distance or going for a time? Conditioning because your legs weren't ready? My half marathon was a breeze cardio-wise, but my legs actually weren't ready for the distance and I've still got a niggling knee pain (which was there prior to it but I think has been exacerbated by it) as a result. So if it was your cardio, just keep going and it'll get there, maybe chuck in some intervals too. If it's your legs not being ready, build up slowly.

You will get there!

Mitch :)

I think it is the breathing. If it feels comfortable then unconsciously I will up the pace, then find sometimes I haven't got enough left when I look ahead and think how much is left to run. I don't know what my km or mi times are on a route, music as in some way a measure of time but if I can't get control of my breathing and the fear of high bpm, yet today with walking the Stourbridge common part I was completely recovered when back and could have kept at it for another mile or two.

I have been using my gymboss on Wednesdays. A 3:1 minute run:walk intervals running off road, added 15 pushups on the walk interval last week. No music on the interval runs, I need to hear the beep.

[Mitch]

I think it is the breathing. If it feels comfortable then unconsciously I will up the pace, then find sometimes I haven't got enough left when I look ahead and think how much is left to run. I don't know what my km or mi times are on a route, music as in some way a measure of time but if I can't get control of my breathing and the fear of high bpm, yet today with walking the Stourbridge common part I was completely recovered when back and could have kept at it for another mile or two.

I have been using my gymboss on Wednesdays. A 3:1 minute run:walk intervals running off road, added 15 pushups on the walk interval last week. No music on the interval runs, I need to hear the beep.

As an experiment try dropping the music and work your breathing to your stride pattern. In for four, out for four, in for three, out for three etc. When I do this I get more in youch with where I am in my run and how hard I'm working; it becomes like gears on a car.

For example, the start of my run is in for four strides, out for four. This is slow and steady stuff whilst I get moving. Once I'm going I often settle into in for three, out for three. This is a lazy 10+ minute mile pace for me that I know I can maintain for ages. In for two out for two is when I'm moving. Now I'm working hard. In and out stride for stride is breaking into sprint territory once I've been going for a while.

The thing is, I couldn't do any of that if I listened to music as the beat would interfere with me breathing to my stride. Does that make sense?

Anyway, try it, see what you think :)

A good gymboss routine I've used is 20 second and 1 min 40 intervals. Sprint the short, jog the long. Do that for as long as you can. Over time adjust the ratio; 30 second sprint, 1min 30 jog etc etc. Do that for 40 mins and your fitness will improve. Plus you may leave a lung at the side of the River Trent; I did anyway :D

Mitch

[harukoraharu]

I find myself running in 3/4 time, read about keeping a steady cadence of approx 170 spm somewhere, that's close to 3 per second

[Mitch]

I find myself running in 3/4 time, read about keeping a steady cadence of approx 170 spm somewhere, that's close to 3 per second

That's a completely different way to measure it, which may well be much better because I'm just working on what works for me! I've never counted spm though, and the things I've read seem to suggest that people have natural rhythms and should work with those. I have a feel for kicking on a little or a lot when I'm running, like raising my pace half a stride or lowering it the same.

I do run with a heart rate monitor though, so I tend to be running to that, which may explain differences in approach?

Mitch

[dormindo]

As a side issue, how many people listen to music whilst running? Personally I can't think of anything worse; I love the quiet time, I get to look at a lot of nature, it's almost (and I hesitate to use the word) "meditative" in that I spend a lot of time lost in thought.

This may be because I have young kids of course; quiet time is at a premium :D

So, who hits the streets to the beats, who likes to try it in the quiet?

Mitch

I definitely like to be aware of my thoughts, what's going on with my body and my surroundings, so no music for me.

paz,

dormindo

[Axelator]

Just finished a fasted 5 mile run in 33:48. Not sure the actual distance though. On google earth it is 4.7 miles. However when my mum biked it with one of those computers that measure distance it was 5.5 miles.

Started off pretty well, I was flying along, reached about half way round in 13 mins, then the tiredness kicked in and I just wanted to stop. Didn't help that some of the least motivational music on my I-pod came on.

[tkd GU]

I missed a few runs due to a bad cold. I'm not totally well yet, but I've resumed my training anyway. Like I said before, I listen pre-run to get into the mood but never while running. One bad effect of running with music is that it can get you too excited too early and then you don't have the energy to finish the run at planned pace. For easy runs in places with little traffic I don't see the harm in bringing music, but for more intense or longer runs I think it's inviting failure.

[righty]

I rather dislike running - prefer cycling myself, but Seventh said anything cardio related is fine. I would like to start running a bit though as it's easier to get out of the house.

But I will help out the runners. For those who like music there is a good podcast I've found freely available. It's made up as a list of songs all around 170 bpm which is meant to match a good running stride cadence.

http://jogtunes.com/

I've also found a place to buy imitation 5-fingers. Reviews are that they are as good but much cheaper. I've ordered a pair and I guess I'll see how they go upon arrival. For $30 I figured it might be worth a try.

[belltoller]

Running usually produces enough water to short out any electrical devices anywhere near my body...when that euphoric, second wind hits...its a blast to have "I Don't Need No Doctor" - Humble Pie on a full volume.

[Seventh]

Did my sprints yesterday. I'm noticing an improvement in my speed. My max is still 4 100m sprints, but I feel myself being more explosive as well as getting faster.

[harukoraharu]

I went the distance without any stoppages this time, and as I passed the 6 mile mark there was still plenty there so continued to my flat which made it 6.4 miles or 10.3km. Ran out of battery life on my mp3 player half way so had to listen to my breathing and I think it helped, kept the headphones in. Losing the music meant I couldn't accurately calculate a time though. It could be anywhere between 49 and 53 minutes. Still, pleased I didn't stop and the first couple of miles were uncomfortable with tight hamstrings from the killer kettlebell reps I did on Monday night so I know there is potential for improvement

[tkd GU]

Get a watch! ..or use the clock feature on your mp3 player ...if it has one.
I like that idea of music selected for tempo, though I probably wouldn't actually go through the trouble of figuring it out myself. It's kind of odd that using that method would be the same as setting yourself to a metronome of sorts. Very interesting stuff but I think I would rather continue running without music.

[simon s]

My fitness has taken a slide of late for several reasons.
My instructor stopped the usual martial arts class to concentrate on his Tai Chi (which I also do), work is really busy, kids going through exams and the big one, laziness.
I do teach my own twice weekly class, but I really only train to make up the numbers when doing partner drills.

I have been puting off running due to a recent bad back (this is an excuse), which as long as I stretch well seems to be fine now. So off I went today for a run, 2.75 miles. The breathing was never really comfortable with lots of huf, huf, huf type of breaths, but once I stopped the recovery was pretty fast. A recent medical showed a much better than average lung capacity for someone of my age, so I think if I can keep it going a couple of time a week the fitness will return to some degree. I am lucky that my body adapts to training fairly well, so fingers crossed.

Right now, after a shower, cup of coffee and sitting in front of the fan to cool down I feel good and not a twinge in the back.

I am now a member of the runners thread. :cool:

[harukoraharu]

Managed a decent run today in Ipswich with an unexpected and gruelling hill climb (thanks Grove Lane) lucky I hadn't eaten or it would have spilled on the pavement like I nearly did close to the top but I kept going :)

[seiken steve]

20 min run, I don't know the distance.

Was nice.

[belltoller]

20 min run, I don't know the distance.

Was nice.

Those are the best, aren't they ? I'm lookin to get healthy enough again when one gets 'lost' in the pure enjoyment of it.

Now its, " come on, just another 200 metres...come on "

[seiken steve]

Yeah, I'm training to be a better boxer not a better runner so distances and records aren't really important to me, I just out there and run

[simon s]

2.6 miles.

My back ached slighly right from the off. Just as if I has done a set of back hyperextensions. Breathing was much better and legs felt good.

Been back home 10 minutes and the back feels fine. I'll do some stretching and foam roller work once I cool down a bit.

[Axelator]

Yeah, I'm training to be a better boxer not a better runner so distances and records aren't really important to me, I just out there and run

You should still aim to improve your times. Being able to run 5 miles in 30 mins means you have much better cardio for boxing than if it takes you 50 minutes.

[seiken steve]

If I can run for 20 mins a good pace or 30 mins at a good pace my cardio is better.

I get your point I just don't see the need as of yet.

[Axelator]

K, I think it takes very little effort to record run times though. I brought a stopwatch for £5. Recording progess is very important if you want to progress imo.

[Mitch]

K, I think it takes very little effort to record run times though. I brought a stopwatch for £5. Recording progess is very important if you want to progress imo.

I think it also helps with motivation and analysis. Sometimes I feel like I've had a crap run, then look at the time and realise I wasn't far off my normal times at all, or sometimes I'll be checking my HRM as I go along, knowing I should be at a particular point at a particular time.

Plus you're a bloke Seiken Steve, and it gives you more gadgets and stats to play with, what's not to like? :D

Mitch

[belltoller]

You should still aim to improve your times. Being able to run 5 miles in 30 mins means you have much better cardio for boxing than if it takes you 50 minutes.

Whats it signify when someone can run relatively long ( if paced ) distances with not too much trouble, but nearly collapses after doing 4 or 5 sets full speed interval sprints of 2 - 3 minutes duration with 1 min. rests between?

Same with mountain climbers, etc.

[harukoraharu]

I think it's tougher as you get older to run all out at high speed for interval runs. In my experience I know I could run a lot faster at 100m and the cross country at school. Max HR is lower too which could explain why I can't do hill sprints as fast as some of my younger colleagues yet have a faster recovery.

I do try to get times for my runs but change the route and add distance each week, except was on a little holiday this week, and the 5+ mile run included a 200m climb that was as steep as stairs, took a good half mile until I recovered a decent pace again.

[simon s]

Sore calf muscles today, possibly from wearing standard trainers rather than the ones I had recommended and fitted.
Time to go back to the specialist and get some new trainers me thinks.

[tkd GU]

Whats it signify when someone can run relatively long ( if paced ) distances with not too much trouble, but nearly collapses after doing 4 or 5 sets full speed interval sprints of 2 - 3 minutes duration with 1 min. rests between?

Same with mountain climbers, etc.

It means you need to do more interval work... unless you don't care about speed. It sounds like you're comfortable with endurance and you just need time to get used to using your legs in a different(faster) way.

[seiken steve]

Whats it signify when someone can run relatively long ( if paced ) distances with not too much trouble, but nearly collapses after doing 4 or 5 sets full speed interval sprints of 2 - 3 minutes duration with 1 min. rests between?

Same with mountain climbers, etc.

That your aerobic energy system rocks, and your anaerobic system does not lol.


Also if your doing it for 2-3 mins it's not a sprint.

Your ATP energy system lasts for 10 seconds roughly, I like to do sprints pushing slightly beyond that 12-20 seconds more than that its a fast run IMO.

[Seventh]

That your aerobic energy system rocks, and your anaerobic system does not lol.


Also if your doing it for 2-3 mins it's not a sprint.

Your ATP energy system lasts for 10 seconds roughly, I like to do sprints pushing slightly beyond that 12-20 seconds more than that its a fast run IMO.

That's why I like doing 100-200m sprints lol :)

[belltoller]

That your aerobic energy system rocks, and your anaerobic system does not lol.


Also if your doing it for 2-3 mins it's not a sprint.

Your ATP energy system lasts for 10 seconds roughly, I like to do sprints pushing slightly beyond that 12-20 seconds more than that its a fast run IMO.

Even worse 'n I thought...my sprints = your warm ups :(


From Valley Forge Striders:

"intervals
Training in which short, fast "repeats" or "repetitions" often 200 to 800 meters, are alternated with slow "intervals" of jogging for recovery; usually based on a rigid format such as '"six times 400 meters fast [these are the repeats] with 400-meter recovery jogs [the intervals],"' interval training builds speed and endurance. "

I supose instead of 'Sprint' I should've said "stride" <== that the correct term? Short, fast, full-on, but controlled.

The rest period in my case is a fast walk, not a equivalent-distance jog.

1st set - I do an all-out till I hit the 800 metre stick. Ive needed 3 minutes for that and walk around in circles catching my wind for a minute.

2nd set - Another flat-out back to the .75/.25 (600 metres) mark and it's 2 1/2 min. by the watch. Walk around very winded for a minute or so and still winded as I go for the halfway mark (400m) - for the third set - now the time is going back over the 2 1/2 minute mark and I'm feeling the equivalent of what'd it be like to have a 45 cal. sucking chest wound. A minute and a half doesn't even get close to recovery but I head on for the last set to the .25/.75. You don't need to hear the time.

Obviously, I don't do this for a living. I know it aint good, but how bad is it?

[belltoller]

It means you need to do more interval work... unless you don't care about speed. It sounds like you're comfortable with endurance and you just need time to get used to using your legs in a different(faster) way.

Legs are just fine...its the Darth Vader on a ventilator impersonation thats worrisome.

[harukoraharu]

I only know a little bit about running but... as far as I know 'strides' are used in a distance run as a bit of cardio work to help pick up the pace, along with track runs of shorter distance, longer steady tempo runs, and hills sprints. When I went to a C25K running group the coach would stick these strides in we would run a bit faster than comfortable for maybe 500m or so. It would be difficult to get more than a word out talking, and to concentrate on technique, keeping head up, driving with the hips, etc would be challenging. Not a sprint though.

[tkd GU]

Legs are just fine...its the Darth Vader on a ventilator impersonation thats worrisome.

That's the nature of intervals! If all you've done is long distance, it doesn't matter how good you are at it because running faster at shorter distances works your body in an entirely different way. There had to be a day many years ago when you sounded like darth vader on a ventilator when running long distance. Right now your legs have less fast-twitch muscle and your anaerobic capacity probably isn't anywhere near the level of your aerobic fitness. I know it's hard, but just keep it up and you'll notice improvement. Just don't go overboard though because if you injure yourself your fitness will really go down the drain while you wait to heal.

[Seventh]

That's the nature of intervals! If all you've done is long distance, it doesn't matter how good you are at it because running faster at shorter distances works your body in an entirely different way. There had to be a day many years ago when you sounded like darth vader on a ventilator when running long distance. Right now your legs have less fast-twitch muscle and your anaerobic capacity probably isn't anywhere near the level of your aerobic fitness. I know it's hard, but just keep it up and you'll notice improvement. Just don't go overboard though because if you injure yourself your fitness will really go down the drain while you wait to heal.

Hmm, quick question, does that mean that if you only ever do interval training or any other short distance kind of exercise, your long distance running will suffer as well?

Is it the same on the flip side?

[Gary]

Just did my first proper run for ages. About 2 months ago I was working through C25K with my wife but as an ex-distance athlete and with some carry over from weight training I usually finished up the session with sprint intervals so it wasn't exactly taxing me. Since she's studying at the moment it's stopped, however I fancied a straight run to see what my pace was like. I managed just over 3Km at a speed of 7.41mph. If anyone is using a GPS enabled iPhone I would recommend Runmeter by Abvio, it tracks your route, distane and speed and let's you sync with Dailymile. It's a very nice toy :)

[Putrid]

Hmm, quick question, does that mean that if you only ever do interval training or any other short distance kind of exercise, your long distance running will suffer as well?

Is it the same on the flip side?

It depends on the event.If its the marathon you will get best results from training that pushes the cardiovascular system to the limit,ie,intervals, coupled with a long run once a week to build up endurance.When doing longer distances such as 100 miles its leg strength that is more important and training should be geared up towards time on your feet more than anything else.This mainly applies to serious competitive runners and a "fun runner" entering their first marathon should try and spend as much time on their feet as possible as they will have to keep going for a few hours.A faster runner iwll have got the distance over with in less than two and half hours and can concentrate on speed more than anything else so intervals are an ideal way of preparation.Zatopek who won the marathon at the 1952 Olympics spent all his time doing interval training.

[dormindo]

Did an LSD run today for one hour and ten minutes really slow. Covered 6.63 miles.

paz,

dormindo

[simon s]

Just 2.5 miles. I was just not at the races today. Had slight doms from doing some bodyweight work yesterday, but not enough for it to be an excuse.
Just one of those days.
Glad I went though. Nice shower, glass of water and feel much better for the run, even though it was not as good as I wanted.

[belltoller]

That's the nature of intervals! If all you've done is long distance, it doesn't matter how good you are at it because running faster at shorter distances works your body in an entirely different way. There had to be a day many years ago when you sounded like darth vader on a ventilator when running long distance. Right now your legs have less fast-twitch muscle and your anaerobic capacity probably isn't anywhere near the level of your aerobic fitness. I know it's hard, but just keep it up and you'll notice improvement. Just don't go overboard though because if you injure yourself your fitness will really go down the drain while you wait to heal.

Never did any running till...what? 30 something... dormindo's post 116...thats always been the way for me...even when I did a half-marathon some years back. I think my overall speed was a little faster, but the ability to do intervals was never there.

Well, always been the way till recent...now, as I posted to Master B,'s training log not long ago, I'm finding that trying to reset this threshold so that I have any anaerobic capacity at all is a monster.

[Dave Humm]

Absolutely great thread..

Just about to break 700 miles run since august of last year.

If anyone wants to know a little more about military based fitness training specific to running, don't hesitate to ask here or PM me.

Dave

[dormindo]

Absolutely great thread..

Just about to break 700 miles run since august of last year.

If anyone wants to know a little more about military based fitness training specific to running, don't hesitate to ask here or PM me.

Dave

I'm curious, so consider yourself asked, Mr. Humm.

paz,

dormindo

[Dave Humm]

I alternate between running moderate distances (between 3, 6 and 8 miles) either in training shoes or carrying a weighted daysack (back pack)

The process of resistance created by carrying the weight has a dramatic effect on your cardio vascular system however, it also places a greater strain on your heart (and of course body until one becomes conditioned to it).

At present I carry a training weight of 30lb in daysack and run/speed-march those distances (known as "Tabbing") sometimes I'll do this in boots and a pair of combat trousers, sometimes in trainers.

If anyone is interested in supplimenting their running with carrying additional weight to add resistsnce, I suggest the basic rule of thumb:

Start light (assuming you're already running comfortably with out weight), use a 2ltr soft drinks bottle filled with water - this weighs just under 5lb and, if you need, you can empty the bottle on route.

Slowly build upon the weight by adding an additional bottle as and when you see improvements in your running (without weight) however, it's important to remember that carrying additional weight places greater stresses on your body and you should not over do it, and not try to acheive great things in short periods of time.

Make sure that the additional weight is securely wrapped up in your back pack, having it move about will be uncomfortable and contribute to you ditching it, expect your feet, legs and joints to ache more than normal for a period of time, this is part of the conditioning proces, as will be the back ache you may suffer during the exercise, this is where the carrying of the weight will, over time, improve your core strength for that exercise.

Dave

Edit:

Here a link to my FB photo ablum detailing one specific training route which is very hilly.

https://www.facebook.com/media/set/?set=a.1616514414868.2078984.1296571450&type=1

[dormindo]

Very beautiful route. I'm definitely envious as August's record heat has killed nearly everything green here in Houston. It's amazing how much scorched grass there is here right now.

paz,

dormindo

[Rand86]

https://www.facebook.com/media/set/?set=a.1616514414868.2078984.1296571450&type=1

Oh man... that REALLY makes me want to break out my running shoes. Sigh... maybe once I get my schedule sorted out...

[seiken steve]

if you want to stress your CV system more, run further/faster.

if you want to stress the whole body with weight and make it stronger, squat.

i understand that if you are in the forces you need to run with weight, and being better at running with kit can only be a great thing, however we are not.

[Dave Humm]

if you want to stress your CV system more, run further/faster.

if you want to stress the whole body with weight and make it stronger, squat.

i understand that if you are in the forces you need to run with weight, and being better at running with kit can only be a great thing, however we are not.Did you just try to lecture me ?

Bear in mind I was ASKED to elaborate on my personal training following a post from me in this thread. I run - a lot, and many of those I run with at club level (civis) also use weight as a means of resistance training. So it's not exclusive to members of the forces.

[seiken steve]

No i gave my opinnion on a public discusion board.

People may well use weighted running as a form of reistance training, people also use a shakeweight as a means of resistance training.

i appreciate someone asked for your methods, I'm just not keen on sitting here while someone is advised to use a less than optimum method of training that could potentially cause harm and discomfort. If you wish to run with weight (and you have to so props to you for training to be as good at your job as possible) go for it, but i feel people should know both sides of the coin before plodding out with a weight hanging precariously from their back.

[Dave Humm]

Steve,

Everything I posted was very generalised and merely an over view of the sort of stamina and strength based I personally under take as part of the regime involved in my military training. It wasn't intended to be a training program of any kind.

In terms of how my post could be interpreted by people reading it on a public forum, I think you're over reacting a little considering the many forums which exist on this site where you can find a plethora of "advice" about various fighting arts where one has a greater chance of being injured.

Anyway mate thanks for your comments, I have no intention of derailing the thread further by discussing the in's and out's of what you’re not keen about reading.

Dave

[dormindo]

And just to clarify my own position here, guys, I was just asking out of genuine curiosity, as I have no knowledge of how members of the armed forces train when it comes to something like running.

My own regimen is in preparation to run a half marathon (one of my goals in the 2011 goals thread, though the race actually takes place January 2012). As a result, I don't think that running with added weight would fit my training needs, but am certainly interested in what Mr. Humm does.

@Dave Humm: Is this strictly your personal methodology, or is it a regimen common in your branch of the forces?

@SeikanSteve: I've seen glimpses of your impressive weightlifting regimen, do you do any running? If so, what is your typical routine?

paz,

dormindo

[seiken steve]

I run before breakfast, 2-3 times a week, anything from an easy 3 miles to a very quick 1 mile.

After weight training I do hill sprints or interval running. If I feel masochistic I do shuttle runs, many times.

Frankly I run for boxing, as a result I'm good for a few 2 min rounds, when it comes to marathon running I'm no good to ask!

Respect for doing it though mate, I'd not fancy it!

[dormindo]

I run before breakfast, 2-3 times a week, anything from an easy 3 miles to a very quick 1 mile.

After weight training I do hill sprints or interval running. If I feel masochistic I do shuttle runs, many times.

Frankly I run for boxing, as a result I'm good for a few 2 min rounds, when it comes to marathon running I'm no good to ask!

Respect for doing it though mate, I'd not fancy it!

Nice routine. I have a boxing gym four blocks from where I live and when I run the neighborhood, I often see boxers out, getting their roadwork in.

No worries on the marathon thing. As much as I love running, I think that the half marathon is one of my 'I'm turning 40 next year and realized that, yes, one day I will die' kind of goals. ;)

paz,

dormindo

[Dave Humm]

@Dave Humm: Is this strictly your personal methodology, or is it a regimen common in your branch of the forces?The RAF Regiment requires it's troops to pass ROFA - Regiment Operational Fitness Assessment.

This test consists of two 'speed marches' the tougher of the two is a 6 miler carrying 34.4kg of weight in 1 hour 40 - that's nearly 80lb of weight wearing boots and combat clothing over mixed/undulating terrain.

Army (infantry) conduct CFT - Combat Fitness Test, of which, the longer of the two tests is 8 miles in 2 hours with (if my memory is correct) 25kg in weight. I have a lot of respect for the Army CFT, it's not a pleasant exercise.

Running (training) with weight is therefore something which is common within the armed forces. My personal training is naturally based upon my occupational requirements.

[Seventh]

Sprinting hurts me, yet I keep doing it. I think martial arts and training in general has the psychological effect of making me part masochistic.

[dormindo]

The RAF Regiment requires it's troops to pass ROFA - Regiment Operational Fitness Assessment.

This test consists of two 'speed marches' the tougher of the two is a 6 miler carrying 34.4kg of weight in 1 hour 40 - that's nearly 80lb of weight wearing boots and combat clothing over mixed/undulating terrain.

Army (infantry) conduct CFT - Combat Fitness Test, of which, the longer of the two tests is 8 miles in 2 hours with (if my memory is correct) 25kg in weight. I have a lot of respect for the Army CFT, it's not a pleasant exercise.

Running (training) with weight is therefore something which is common within the armed forces. My personal training is naturally based upon my occupational requirements.

Definitely not for the faint of heart. Are such tests administered throughout a soldier's career at certain intervals?

Secondly, just out of curiosity, have you ever had the desire to compete in civilian fitness/running events?

paz,

dormindo

[belltoller]

Sprinting hurts me, yet I keep doing it. ...

I know what you mean.

Thanks for posting it. It helps.

[Dave Humm]

Definitely not for the faint of heart. Are such tests administered throughout a soldier's career at certain intervals?

Secondly, just out of curiosity, have you ever had the desire to compete in civilian fitness/running events?

paz,

dormindoThese tests are carried out annually although it's a safe bet that you'll do them more than that :-)

I've run charity events in the past but I don't have a burning desire to get involved in club running or other events purely because I'm busy with work/family etc and, phys is already an integral part of my life. I could always be fitter but, it's balancing out the time/effort vs. other working/family commitments.

Dave

[dormindo]

Yesterday's run: 45 minute jog that covered 4.9 miles.

paz,

dormindo

[lma]

Im such a procrastinator! I always get a strong urge to start running this time of year..... when its to late and the weather is so bad. It wont stop raining till about April (apart from when it snows.)

[tkd GU]

4 miles: 29:55

[boards]

2kms at 10 minutes. I feel so slow when I look back at my school days.

[EBD]

Can I join in the fun?

I recently started running and am doing a 3k, 2 x 5ks and a 45 min run over 8 days. A bit of rowing and cycling too. I'll do HIIT once my base fitness is better.

I just went out for my 3k and did it in an embarrassing 18.21....I had to walk a good few hundred meters as the forest path was covered in ice with water over the top from a fresh downpour!

[joshbrown]

I ran a 7k last month, time was 42:04

[SAMA-UK]

Rest week for me this week. No running, no MA. But plenty eating!
Final preparations for the Brighton Marathon on Sunday. Almost looking forward to it!

[Seventh]

Good luck!

[SAMA-UK]

Thanks, Seventh.
Third time I've given it a go. Finished both previous events but twice missed out on my 5-hour target! Desperate for a 4hr 59min 59sec this time! Shows that I'm one of the suffering charity runners rather than uber-keen athlete - but just crossing the line is a tremendous feeling! :)

[SAMA-UK]

5hrs 29mins. Missed my target but still chuffed to finish! Tough course and cold, cold wind! But I'm not kidding myself - my training wasn't ideal! Better preparation next year - honest!

[seiken steve]

well done mate!!
mass respect for doing that.

[m1k3jobs]

Just got back into running after a 25 year layoff. I ran a 5K Saturday in 36:10. Not bad for 58 years old, only running about 6 weeds and weighing 250 Lbs.

I'm currently running 3 miles a day at a 13 minute pace. My goal is to bring my weight down to about 220 and my time down to 9 to 10 minute miles. It may take awhile but I'll get there.

[warriorofanart]

Just got back into running after a 25 year layoff. I ran a 5K Saturday in 36:10. Not bad for 58 years old, only running about 6 weeds and weighing 250 Lbs.

I'm currently running 3 miles a day at a 13 minute pace. My goal is to bring my weight down to about 220 and my time down to 9 to 10 minute miles. It may take awhile but I'll get there.

Nice one! Truly inspirational :cool:

[Johnno]

Just got back into running after a 25 year layoff. I ran a 5K Saturday in 36:10. Not bad for 58 years old, only running about 6 weeds and weighing 250 Lbs.

I'm currently running 3 miles a day at a 13 minute pace. My goal is to bring my weight down to about 220 and my time down to 9 to 10 minute miles. It may take awhile but I'll get there.Good for you!

In December, I started taking part in an organised 5k run every Saturday morning, and my time is down from 36 minutes and change to about 29 and a half. If I can get it down sub-thirty then I'm sure you can!

I've never been keen on running before, but now I love it!

Best of luck.

[shootodog]

bad form. do not imitate.

Don't Be That Awkward Runner - YouTube

[Old_kyokushin]

Osu,


I am not much of a long distance runner, (and not much of a sprinter any more), but I have a stubborn Achilles tendonitis and I thought that maybe runners would have good advice on how to deal with it. :)


Thanks & Osu!

[SAMA-UK]

Osu,


I am not much of a long distance runner, (and not much of a sprinter any more), but I have a stubborn Achilles tendonitis and I thought that maybe runners would have good advice on how to deal with it. :)


Thanks & Osu!

I ran a marathon on Sunday - despite suffering achilles tendinitis!
It's not a quick-fix recovery, I'm afraid. The best treatments are rest, ice, and gentle stretching/strengthening.

I also had six weeks of physiotherapy to get myself in the best possible shape for the marathon - despite being advised against even attempting it.

The physio was mostly massaging around the tendon and surrounding area, using ultrasound, and also putting right other muscular ailments caused by me trying to protect the achilles while still training MA and running!

Rest is best. But I didn't really have that option with the marathon looming and general unwillingness to give up weeks of MA!

Hope that helps a little!

[Old_kyokushin]

Thank you SAMA_UK; Yes, I saw your marathon, props to you! :)
This thing has been lingering on and off since last October; I did some ultra-sound and electric waves treatment three times (Oct, Feb, and again now), it helps, but it is not healed.

Thank you for your generous advice, and I wish you can heal your tendonitis too :)


Osu!

[Johnno]

I've started getting a sore achilles over the last few days, and I'm worried that it might get worse and stop me running. A mate of mine hasn't run for months due to a painful achilles.

What causes it?

[seiken steve]

I started changing from a heal toe runner to a fore fut runner when I started getting heavier, it wasn't a conscious dessision but whatever, but I experienced painful tendinitis too, rolling after a run (something nice and hard, I used a rolling pin rather than a foam roller) helped, as did ibuprofen jell before running, after a while my body seemed to just adapt.

Don't know if this is similar to what people are going though? Or is it just because your all REALLY old? :evil:

[SAMA-UK]

Or is it just because your all REALLY old? :evil:

I'd lob an old icepack at you . . . if my aged brain could remember why!? :confused:

[Old_kyokushin]

More often than not, it is an overuse injury Johnno; either you did too much, or too much too fast.
Mr & Mrs Davies also list a few trigger points in "The trigger point therapy workbook"

(...) Don't know if this is similar to what people are going though? Or is it just because your all REALLY old? :evil:

hehehe... it must be the latter I am afraid! ;)


Osu!

[SAMA-UK]

This is the look of happiness you get running a marathon with achilles tendinitis! There may be tears behind those shades, but the pic is taken just yards from the finish line and it's an emotional feeling after 26.2 miles!

[Mitch]

Congratulations, that's a huge achievement.

Mitch

[Kuma]

Congratulations SAMA-UK.

I don't even like driving 26.2 miles, so I consider that quite an accomplishment.

[Frodocious]

Congratulations! I'm dead after running a mile - the idea of doing 26.2 of them fills me with terror!

[boards]

Congrats SAMA-UK, thats a great effort.

[SAMA-UK]

Many thanks. Already signed up for next year - and with an improved training plan and hopefully injury-free autumn/winter I hope to knock a huge chunk off that time.

[Johnno]

Well done Sama-UK. That's a tremendous achievement.

[slipthejab]

I ran a marathon on Sunday - despite suffering achilles tendinitis!
It's not a quick-fix recovery, I'm afraid. The best treatments are rest, ice, and gentle stretching/strengthening.

I also had six weeks of physiotherapy to get myself in the best possible shape for the marathon - despite being advised against even attempting it.

The physio was mostly massaging around the tendon and surrounding area, using ultrasound, and also putting right other muscular ailments caused by me trying to protect the achilles while still training MA and running!

Rest is best. But I didn't really have that option with the marathon looming and general unwillingness to give up weeks of MA!

Hope that helps a little!

Well done! I've got a fair number of clients in a state of recovery from achilles issues. No small task to safely manage that as you well know. So I find it impressive that you did the marathon without further injury. Happy for that!

The physio will have a keen eye out for all the imbalances caused by the body trying to compensate/protect your achilles. Unfortunately as humans our muscular system is rather entropic... there are no free lunches. :D If one part goes haywire the others will feel it and try to compensate or bear some of the loads and stresses. Fascinating stuff. Granted... less fascinating when you're trying to keep your times good on a marathon! :D

[dormindo]

Congratulations SAMA! The marathon is one of those things that's on my to-do list. Wish you the best for next year.

[andrew89]

Well done to all who participated in the 2012 marathon, I am running the great west run on sunday.

I'm not a big runner, I enjoy it but my fiance moans if I am out of the house for too long..along with my training :(

[niftyniffler]

bad form. do not imitate.

Don't Be That Awkward Runner - YouTube (http://www.youtube.com/watch?v=nGojEyYBmwc&feature=relmfu)



aaaaahhahahahahahahahahahahahahaha (insert rolling round laughing icon here)....

Well done to all who did the marathon - that kind of long distance does not appeal to me so huge kudos to you.

I run - regularly and mainly on treadmill for the sake of my knees that do have early arthritis. On a good day I make 5k in roughly 27minutes which I am pleased with considering I will be 40 next year and haven't been running all my life. I alternate a 5k endurance run with a 20 minute intervals session.

A friend told me about this: I think this would make training more fun and would get me out doors running more but I don't have an iphone. Its the first thing I have seen that has made me tempted to get an iphone.
http://itunes.apple.com/gb/app/zombies-run!/id503519713?mt=8

Anyone got it or used it? It has good reviews.

[simon s]

As a general rule I would advise against using an MP3 player, especially for ladies.

It does take away a degree of awareness. If you run on the roads you can't hear the cars, if you run off road, you can't hear what is around the next corner.

Each to their own of course, but for me I like to be alone with my thoughts when running.

[niftyniffler]

You make a very good point there. I should imagine it being quite scary for anyone nuts enough to use it at night but yes - in terms of awareness - not good at all. And no place is safe.

[Mitch]

Do you find the treadmill easier on your knees? I hate the things and find them quite punishing! Do you have access to fields or parks where you can run on grass? I found it much more comfortable personally. Plus you get to look at nature rather than walls :)

MItch

[Frodocious]

As a general rule I would advise against using an MP3 player, especially for ladies.

It does take away a degree of awareness. If you run on the roads you can't hear the cars, if you run off road, you can't hear what is around the next corner.

Each to their own of course, but for me I like to be alone with my thoughts when running.

I'm the same as you. I like to think when I run (and I use the term 'run' loosely, because what I do is more of a lurch/stagger in a mostly forward direction). I only use an mp3 player when doing intervals in the back garden, I don't feel comfortable using one out on the road because I like to be aware of my surroundings and the traffic.

[niftyniffler]

I did a 3 mile road race in March and was surprised how well it went to be honest. I completed in 26minutes roughly despite being sent the wrong way at one point! My knees were no worse for it. When it comes to intervals the treadmill is great because it sets the speed accordingly at the correct intervals - harder to do outdoors. For distance though I suppose could run around the local playing field when it was dry - the weather we have been having lately though I would be practically swimming round it! lol I would feel mean if I didn't take the dog though and she mostly likes to circle my feet and make a game of it. Other than that its really hilly where I live and lots of busy roads. I run the risk of taking on more pollution than a heavy smoker! hehe

[niftyniffler]

I'm the same as you. I like to think when I run (and I use the term 'run' loosely, because what I do is more of a lurch/stagger in a mostly forward direction). I only use an mp3 player when doing intervals in the back garden, I don't feel comfortable using one out on the road because I like to be aware of my surroundings and the traffic.

I have decided I am with both of you on that one - -- all of which amounts to me not splurging on an iphone - which is probably also good.

[Frodocious]

Do you find the treadmill easier on your knees? I hate the things and find them quite punishing! Do you have access to fields or parks where you can run on grass? I found it much more comfortable personally. Plus you get to look at nature rather than walls :)

MItch

I quite like treadmill running, because being able to set and monitor exact speed and distance appeals to my inner geek, plus I find it easier than road running - which I'm completely crap at. And with the treadmill I can put music on to take my mind off the agony of running! :)

[simon s]

If you want to do intervals, and where you live is hilly, why not run up the hill and walk down?

The alternative is to run between landmarks, trees, lamp posts etc. Run between two posts, walk, run and so on.

Mitch and I have given a few ideas in before in regard to intervals and fartlek. We also discuss various apps, both on the apple and android platforms.

http://www.martialartsplanet.com/forums/showthread.php?t=106486

[Mitch]

I'm the same as you. I like to think when I run (and I use the term 'run' loosely, because what I do is more of a lurch/stagger in a mostly forward direction). I only use an mp3 player when doing intervals in the back garden, I don't feel comfortable using one out on the road because I like to be aware of my surroundings and the traffic.

I was going to say that your back garden must be huge, until I remembered the length of your legs....

MItch

[simon s]

I was going to say that your back garden must be huge, until I remembered the length of your legs....

MItch

:happy::banana::happy::banana::happy:

[Frodocious]

If you want to do intervals, and where you live is hilly, why not run up the hill and walk down?

The alternative is to run between landmarks, trees, lamp posts etc. Run between two posts, walk, run and so on.

Mitch and I have given a few ideas in before in regard to intervals and fartlek. We also discuss various apps, both on the apple and android platforms.

http://www.martialartsplanet.com/forums/showthread.php?t=106486

I do timed intervals using my gymboss at the moment. I was just about to add hill sprints into my routine before Christmas when my knee started playing up and I'm thinking about adding them in again soon once I'm happy with my knee recovery.

[niftyniffler]

If you want to do intervals, and where you live is hilly, why not run up the hill and walk down?

The alternative is to run between landmarks, trees, lamp posts etc. Run between two posts, walk, run and so on.

Mitch and I have given a few ideas in before in regard to intervals and fartlek. We also discuss various apps, both on the apple and android platforms.

http://www.martialartsplanet.com/forums/showthread.php?t=106486

Great ideas - but hills probably about the worst thing I can do to my knees. Walking down a steep hill is enough to jangle them pretty bad and if they are playing up - hills really let me know about it.
The other suggestion is an option - but I kinda like the treadmill on the whole anyway. Its at the gym and I follow my run with a round of weights training so it works pretty well. Your suggestions perfect for extra training though.

My intervals are currently jogging at 9.4kph and running at 15kph, Walking for me is not an option in training. I love to run.

[Frodocious]

I was going to say that your back garden must be huge, until I remembered the length of your legs....

MItch

:happy::banana::happy::banana::happy:


You know I hate you both, don't you?! :woo: :mad: :fight1: :hammer: :ninja2: :ninja1: :kick: :lowblow: :fight3: :fight2:

[simon s]

Mitch, Frodocious is in denial. I think we all know that.

[niftyniffler]

I quite like treadmill running, because being able to set and monitor exact speed and distance appeals to my inner geek, plus I find it easier than road running - which I'm completely crap at. And with the treadmill I can put music on to take my mind off the agony of running! :)

You and me both - other than the agony part - most days I love it. Its only agony on a bad day for me!

[Frodocious]

Mitch, Frodocious is in denial. I think we all know that.

http://www.ps3blog.de/wp-content/uploads/2011/02/permaban.jpg


You and me both - other than the agony part - most days I love it. Its only agony on a bad day for me!

I hate running, I've never been very good at it, but I really need to up my basic aerobic capacity, so i'm currently gutting it out and doing pathetically small distances at pathetically slow speeds. I did manage a sub 10 minute mile a couple of weeks ago, but it nearly killed me!

[SAMA-UK]

I have decided to abandon the treadmill and stick to the roads.
Before my most recent marathon, I used the treadmill far more than in the past - partly to protect an injury. I think it was one of the reasons I fared pretty poorly. After about 16 miles or so, pounding along the concrete was a nightmare.
This year, barring only the most horrendous weather, I'll be putting in the big miles on the pavement so that come my 2013 marathon(s) I'll be properly conditioned!

[boards]

I quite like treadmill running, because being able to set and monitor exact speed and distance appeals to my inner geek, plus I find it easier than road running - which I'm completely crap at. And with the treadmill I can put music on to take my mind off the agony of running! :)

I've never been able to stand treadmills, they are just so boring. I used to do quite a bit of 5km running when I was younger but fell out of that in favour of sprints and bike rides. I have just started running again but am doing it in an incosistent speed, light jogging interspersed with 200 meters of 3/4 sprint pace. It stops me from being bored, and is usually the way I ride to. Thats probably the reason I don't like treadmills as it takes to much time to change pace.

[niftyniffler]

I have decided to abandon the treadmill and stick to the roads.
Before my most recent marathon, I used the treadmill far more than in the past - partly to protect an injury. I think it was one of the reasons I fared pretty poorly. After about 16 miles or so, pounding along the concrete was a nightmare.
This year, barring only the most horrendous weather, I'll be putting in the big miles on the pavement so that come my 2013 marathon(s) I'll be properly conditioned!

Makes total sense to do that - there is a lot to be said for conditioning.
All the best for the next marathons - I hope we get some better weather for outdoor training because Spring has been a washout so far. I really admire folks who take on that kind of distance.

[tkd GU]

Recently accomplished an 8:52 1.5 mile run. Woot.

[slipthejab]

We've got the Teva Kayak n Run series race 2 @ Discovery Bay coming up!!!

This should be a killer race! 3 km kayak & 5 km trail run & 3 km kayak!! Boom! How can you not like them apples! All in 30 degree + weather and 98% relative humidity! View some of the pics from race 1 in the series here:

http://www.actionasiaevents.com/index.php?option=com_eventlist&view=details&id=151:teva_dwb_12&Itemid=7

So will be now looking for a partner for this! I did the Bonaqua Mountain Hardware Sprint Series race @ Pak Tam Chung last month and did well considering I hadn't really trained much for it. Awesome trail run, waterfall climb/swim & rock scramble... so this kayak/run/kayak is defo on the plate for next month! woot woot!

[slipthejab]

Here's my times and details from the race last month (Bonaqua Mountain Hardwear Sprint @ Pak Tam Chung) and a topo to give an idea of the terrain. My times for the 13k if it were just road racing would be terrible... but if you start to look at the trail and the elevation gains and obstacles then the times make a lot more sense. Now with a bit more planning and some sport specific training I'm sure I can shave a fair bit off that final time.... I reckon I can cut it down to just under two hours!!! More specifically... running the course prior to the date of the race so I can devise a strategy for passing other racers etc.

[boards]

We've got the Teva Kayak n Run series race 2 @ Discovery Bay coming up!!!

This should be a killer race! 3 km kayak & 5 km trail run & 3 km kayak!! Boom! How can you not like them apples! All in 30 degree + weather and 98% relative humidity! View some of the pics from race 1 in the series here:

http://www.actionasiaevents.com/index.php?option=com_eventlist&view=details&id=151:teva_dwb_12&Itemid=7

So will be now looking for a partner for this! I did the Bonaqua Mountain Hardware Sprint Series race @ Pak Tam Chung last month and did well considering I hadn't really trained much for it. Awesome trail run, waterfall climb/swim & rock scramble... so this kayak/run/kayak is defo on the plate for next month! woot woot!
Are you going to do the running or kayaking part? In that humidity I would rather be the kayaker. At least you might get splashed by the competitors.

[boards]

Here's my times and details from the race last month (Bonaqua Mountain Hardwear Sprint @ Pak Tam Chung) and a topo to give an idea of the terrain. My times for the 13k if it were just road racing would be terrible... but if you start to look at the trail and the elevation gains and obstacles then the times make a lot more sense. Now with a bit more planning and some sport specific training I'm sure I can shave a fair bit off that final time.... I reckon I can cut it down to just under two hours!!! More specifically... running the course prior to the date of the race so I can devise a strategy for passing other racers etc.

What elevation were you running at for this?

[slipthejab]

Are you going to do the running or kayaking part? In that humidity I would rather be the kayaker. At least you might get splashed by the competitors.

This is a two man team - the kayak seats two - and both people run it as well. So you have to have the mixed skills bag. Which of course its tougher but a whole lot more fun as well!

What elevation were you running at for this?
Good question... I didn't give it much thought - but I just yanked out the topo map and took a look. It starts from sea level... and the first and steepest peak is Tai Cham Koi which sits at 408m above sea level. Not entirely sure where that falls in the scheme of trail running... but I'd say it's a bit more than just moody. There are two such sections that go from pretty much seal level to 400m above sea level. You hit them twice on the way to the check/water point and twice back. Oddly enough... on the uphills and downhills I was able to pass tons of racers. Uphills I did well on (relatively speaking) because most mornings I run three group training sessions (5:30, 6:30. 8:30am) that I run anywhere from 5-10 clients up some pretty steep grades and then tons of pressups, burpees, TRX etc. So I not only have to run them but bark/motivate them up the hills as well. Downhills I just put myself into the mindset of momentum is everything and you can avoid a lot of absolute wrecks and dire crashes if you just keep moving... no time to wreck because you have momentum on your side. It makes no sense... but from my mountain bike days I learned hesitation is responsible for more wrecks than anything. So many guys who are probably stronger runners than myself spent way too much time being cautious... whereas I just had a good old fashioned tear up.

Though before I get ahead of myself here... I was barreling downhills and in my minds eye I was a picture of speed and agility... and then something went tearing past me... all gangley and odd angles... I looked up in time to see a 14 year old kid pass me going downhill and noticed he was wearing cutt of shorts and canvas football shoes! Ahahhahahahaha.... just gone... I couldn't have caught him had I tried! Goes to show you... age catches up. :p

[boards]

This is a two man team - the kayak seats two - and both people run it as well. So you have to have the mixed skills bag. Which of course its tougher but a whole lot more fun as well!


Good question... I didn't give it much thought - but I just yanked out the topo map and took a look. It starts from sea level... and the first and steepest peak is Tai Cham Koi which sits at 408m above sea level. Not entirely sure where that falls in the scheme of trail running... but I'd say it's a bit more than just moody. There are two such sections that go from pretty much seal level to 400m above sea level. You hit them twice on the way to the check/water point and twice back. Oddly enough... on the uphills and downhills I was able to pass tons of racers. Uphills I did well on (relatively speaking) because most mornings I run three group training sessions (5:30, 6:30. 8:30am) that I run anywhere from 5-10 clients up some pretty steep grades and then tons of pressups, burpees, TRX etc. So I not only have to run them but bark/motivate them up the hills as well. Downhills I just put myself into the mindset of momentum is everything and you can avoid a lot of absolute wrecks and dire crashes if you just keep moving... no time to wreck because you have momentum on your side. It makes no sense... but from my mountain bike days I learned hesitation is responsible for more wrecks than anything. So many guys who are probably stronger runners than myself spent way too much time being cautious... whereas I just had a good old fashioned tear up.

Though before I get ahead of myself here... I was barreling downhills and in my minds eye I was a picture of speed and agility... and then something went tearing past me... all gangley and odd angles... I looked up in time to see a 14 year old kid pass me going downhill and noticed he was wearing cutt of shorts and canvas football shoes! Ahahhahahahaha.... just gone... I couldn't have caught him had I tried! Goes to show you... age catches up. :p

Having it as pairs and using a two man kayak sounds brilliant. I've only really done surfskis but coordianation between the two people is essential to good speed.
Thats a fair rise on the hills, tough sounding run. Your lucky your PT sessions work for you there.
Haha, love the story about the 14 yr old.:)

[Frodocious]

Having it as pairs and using a two man kayak sounds brilliant. I've only really done surfskis but coordianation between the two people is essential to good speed.

K-2 (twin) kayaking is great fun, but K-4 is even better - the speed you get up is exhilarating! But you're right, you do need a decent partner for paired. I couldn't race doubles with a friend of mine because our strokes were too different - she's much taller than I am and so her arms (and paddles) are longer.