Running and stuff

[FoxesAreBlue]

I only heard your breathing and footsteps, was very close!

I have just looked at the results and it looks like you are pretty much the same standard as me (although your PB is better than mine). We have similar times and have done the same amount of runs.

Now I know roughly who you are you have just become "the enemy" (although I can't remember your face so this might be hard!) and my new target guy to beat... congratulations, I'll be looking for your results!

(also if you want a personal trainer to help improve your 5k times... Just ask!)

[Haydos]

Been working my way up to a 30 min run recently (I run on the treadmill) and did my first one today, 5.5km in 30 mins. Noticed I ticked past 5km at just past 28 mins.

Any advice for improving over that sort of time period? Ie. Slowly increasing pace or doing interval training?

Edit: I'm 15 stone(ish) and have lost some weight over the last couple of months. Generaly consensus now I have a bit of base fitness is that I should work some intensity into my sessions so I'm leaning toward that

[FoxesAreBlue]

Obviously anyhing I tell you is gonna be VERY basic purely because i havent met you and certainly not as I depth advice as I could give to a client but in essence -

DEFINATELY add intensity, don't just stick in your comfort zone because you simply will never see results. If you want to lose weight then intervals are your friend you have two choices

1:1 intervals.

1 minute at a fast run : 1 minute at a jog

1:3 hi intensity intervals.

30 sec sprinting : 1m30s jog

Also, have a look at your diet, I'm guessing it's not the best - most peoples are not. Mine certainly isn't, but basically eat enough to fuel your training but don't think that because you have done a run you can "reward" yourself every day with cakes, biscuits etc

Weight lifting is also good for burning fat but unless your diet is PERFECT forget about protien shakes, they only work if your diet is spot on. Excess protien is also stored as fat by the body and most are just filled with sugar and crap anyway

Hope that goes someway to help

Andy

www.leicestershirepersonaltraining.co.uk

[danny.]

Now I know roughly who you are you have just become "the enemy" (although I can't remember your face so this might be hard!) and my new target guy to beat... congratulations, I'll be looking for your results!

Fantastic, not had a parkrun enemy for a while!

I remember your face fine, I'll probably wear my FiveFingers (found the Inov8's I had on this week a bit slower) next week so should be easy for you to spot.

Hopefully we can both smash 20 mins next week, esp. if there is less wind and rain.

[Haydos]

Obviously anyhing I tell you is gonna be VERY basic purely because i havent met you and certainly not as I depth advice as I could give to a client but in essence -

DEFINATELY add intensity, don't just stick in your comfort zone because you simply will never see results. If you want to lose weight then intervals are your friend you have two choices

1:1 intervals.

1 minute at a fast run : 1 minute at a jog

1:3 hi intensity intervals.

30 sec sprinting : 1m30s jog

Also, have a look at your diet, I'm guessing it's not the best - most peoples are not. Mine certainly isn't, but basically eat enough to fuel your training but don't think that because you have done a run you can "reward" yourself every day with cakes, biscuits etc

Weight lifting is also good for burning fat but unless your diet is PERFECT forget about protien shakes, they only work if your diet is spot on. Excess protien is also stored as fat by the body and most are just filled with sugar and crap anyway

Hope that goes someway to help

Andy

www.leicestershirepersonaltraining.co.uk

Thanks! Yeah, kind of confirms what I thought. Tbh, diet used to be an issue but since I decided to get fit again and lose weight (played rugby all my life up until 4 years ago when I started putting it on) I've been eating much better. Drinking a lot more water, and diet consists mainly of chicken, broccoli, carrots, tuna sweetcorn, greek yoghurt, berries, apples, peanuts, eggs, potatoes.

I'm going to give the intensity work a go this week then, probably only once or twice at first. If i'm doing 30 mins at 11km/h what would be 'intense' in your opinion? I was thinking something like 15/16km/h.

[FoxesAreBlue]

Fantastic, not had a parkrun enemy for a while!

I remember your face fine, I'll probably wear my FiveFingers (found the Inov8's I had on this week a bit slower) next week so should be easy for you to spot.

Hopefully we can both smash 20 mins next week, esp. if there is less wind and rain.

To be honest unless I have a client wants me to run with them (in which case I will probably be slow with them) I probably won't be there for a good few weeks, I'll let you know a few days before hand though. Saturday is supposed to be a light session before my Sunday long runs.

Being a PT I have written my own programme to follow for London marathon and I need to be a bit stricter to following that and not "racing" too much.

That said I am racing in the Leicester 10k at abbey park if u fancy that on 1st April (google Leicester big 10k for info)

[FoxesAreBlue]

Thanks! Yeah, kind of confirms what I thought. Tbh, diet used to be an issue but since I decided to get fit again and lose weight (played rugby all my life up until 4 years ago when I started putting it on) I've been eating much better. Drinking a lot more water, and diet consists mainly of chicken, broccoli, carrots, tuna sweetcorn, greek yoghurt, berries, apples, peanuts, eggs, potatoes.

I'm going to give the intensity work a go this week then, probably only once or twice at first. If i'm doing 30 mins at 11km/h what would be 'intense' in your opinion? I was thinking something like 15/16km/h.

Again - at a complete rough guess from what you have said 14 - 16kmh would be more intense and I guess you would be working at 8-9 out of 10 effort.

17kmh tends to be most people's 10/10 sprint effort.

[Magictv]

Seriously tempted with this park run business, to the lads that go: How tight and twisty is the course? Likely to slip over? I've got a bit of a delicate knee you see which is why i would normally stick to rowing or cycling.

[danny.]

To be honest unless I have a client wants me to run with them (in which case I will probably be slow with them) I probably won't be there for a good few weeks, I'll let you know a few days before hand though. Saturday is supposed to be a light session before my Sunday long runs.

Being a PT I have written my own programme to follow for London marathon and I need to be a bit stricter to following that and not "racing" too much.

That said I am racing in the Leicester 10k at abbey park if u fancy that on 1st April (google Leicester big 10k for info)

Light session is a good idea - I had heavy legs on my LSR yesterday, ParkRun couldn't have helped! Will look into the 10k on April 1st. I'm doing the L'boro half about a week before that tho, and the Belvoir Half the week after so might be a bit much! Are you doing the Barrow 6 next sunday?

Seriously tempted with this park run business, to the lads that go: How tight and twisty is the course? Likely to slip over? I've got a bit of a delicate knee you see which is why i would normally stick to rowing or cycling.

The course isn't really tight at all, the initial bit is maybe 15 foot wide, by the time you get to anything narrower the pack will have broken up so you will have loads of room. It isn't twisty either, mostly straight and shallow bends. There are 2 uphill bits at around 1.5 mile and 2.5 miles in.

[Babylon]

Anyone reccommend where you can get to get measured up for some proper running footwear?

I have problems with my hip and ankles when I run, which i'm guessing is from pronation, and want to make sure i'm wearing the right stuff.

[Asha]

That looks goods-unfortunately I live in South Wales so think I'll give it a miss

Cool, which part of South Wales?

I'm in Newport, and haven't found anywhere really good for running yet (might be down to not looking) so I just do 5k on the treadmill or whatever . Not as fun or inspiring as running somewhere picturesque, I'm sure.

[danny.]

Anyone reccommend where you can get to get measured up for some proper running footwear?

I have problems with my hip and ankles when I run, which i'm guessing is from pronation, and want to make sure i'm wearing the right stuff.

You could go to sweatshop on Humberstone gate (above Trek and Field) and get a gait test.

Might be worth looking into the whole cushioned shoes thing though, a lot of people think it's better to run in as minimal shoes as possible so you can run more naturally. Pronation is completely natural and what our foot was designed to do, most running shops will tell you to 'treat' this by wearing huge cushioned shoes with arch supports etc. which most of the time just cause injuries.

Your hip/ankle problems are likely down to running form or muscle imbalances, so it would be better to just try and improve your form or strengthen your muscles.

[Bellend Sebastian]

Anyone reccommend where you can get to get measured up for some proper running footwear?

I have problems with my hip and ankles when I run, which i'm guessing is from pronation, and want to make sure i'm wearing the right stuff.

There's a running shop on Clarendon Park Road where the bloke knows what he's doing, but my favourite is The Running Fox on, I think, Ashby Road in Loughborough

[FoxesAreBlue]

Light session is a good idea - I had heavy legs on my LSR yesterday, ParkRun couldn't have helped! Will look into the 10k on April 1st. I'm doing the L'boro half about a week before that tho, and the Belvoir Half the week after so might be a bit much! Are you doing the Barrow 6 next sunday?

The course isn't really tight at all, the initial bit is maybe 15 foot wide, by the time you get to anything narrower the pack will have broken up so you will have loads of room. It isn't twisty either, mostly straight and shallow bends. There are 2 uphill bits at around 1.5 mile and 2.5 miles in.

Yeah with to halves 2 weeks apart I'd forget about the 10k in the middle.

I booked a lot of my races last year (mainly big ones at the min) and as I've just had to sell the car, I won't be booking any more till its replaced but so far 2012 looks like this

11 Mar - Silverstone 1/2

1 Apr - Leicester 10k

22 Apr - London Mara

20 May - Great Manchester Run

(Bit of a gap to fill with races!!)

16 Sept - Great North Run

If I can I'd like to get a few shorter ones in before London and obviously a few before the GNR.

[FoxesAreBlue]

There's a running shop on Clarendon Park Road where the bloke knows what he's doing, but my favourite is The Running Fox on, I think, Ashby Road in Loughborough

Yeah I use the Leicester Running Shop guy - he's very thourough and the shoes I have now have been brilliant since I recovered from the IT Band Syndrome my last pair gave me.

Never tried the running fox before though, I have a look when I'm due some replacements

[danny.]

Just saw this pic Andy, from Sat at the finish line, (very flattering!) https://fbcdn-sphoto...602067545_n.jpg

[reynard]

Anyone reccommend where you can get to get measured up for some proper running footwear?

I have problems with my hip and ankles when I run, which i'm guessing is from pronation, and want to make sure i'm wearing the right stuff.

I've used both Sweatshop on Humberstone gate and the Leicester Running Shop in ClarendonPark. They are both pretty good and don't try and rip you off. Depends how much you run but a good pair of shoes will last between 300-500 miles if you are road running and a bit more if you are on a treadmill. A proper and relevant pair of shoes should clear up your ankle issues if not go to a physio as you might have other problems. Try a good stretching programme as well which should help. There is a good book Stretching for Running published by AC Black at £7.99.

[turkish14]

Evening all runners

I run for Birstall running club, website birstallrc.org.uk, we are always looking for new runners of all standards so if anyone is keen to join a friendly club with absolutely no pressure then you are all welcome. I started back running in May last year and am now just under 7 minute mile pace, having lost a couple of stone in the process and havn't looked back.

pm me if your interested or need some information...

[FoxesAreBlue]

Just saw this pic Andy, from Sat at the finish line, (very flattering!) https://fbcdn-sphoto...602067545_n.jpg

Ha ha that last hill is a fvcker! On a flat I'd have had your ass!!

Been intervaling the shot outta the treadmill today

[The Blur]

Hi everyone, I just signed myself up for BUPA London 10km run, I'm a total beginner and yesterday I spent a hour and half researching the training plan, most of them are geared for 8 weeks of training but it is 16 weeks until the race so I am going to double each week of the training plan to make up for the gap. Here are the link to the training plan that I liked the most.

http://www.bupa.co.uk/running/training/training-programmes/beginner-10km/

Basically what do you all think of the training plan and my solution for overcoming these 8 week limitation? Any advice are welcomed!

as a footnote, I am running for a charity so if anyone of you are feeling generous today or whether your karma need a good boost, you can donate by clicking the link

http://www.justgiving.com/asherww

Thanks in advance!

[danny.]

why don't you do the 8 week beginner plan followed by the 8 week intermediate?

[The Blur]

why don't you do the 8 week beginner plan followed by the 8 week intermediate?

Cause at end of the beginner plan, I would be running about 10km so if I did that and start the first week of intermediate plan (bearing in the mind I haven't looked at it yet) I would drop down to 1-3km which doesn't make sense?

[danny.]

Cause at end of the beginner plan, I would be running about 10km so if I did that and start the first week of intermediate plan (bearing in the mind I haven't looked at it yet) I would drop down to 1-3km which doesn't make sense?

Sorry, I hadn't actually looked at the intermediate plan on there!

[James.]

Doubling each week of the beginner programme probably won't give you the best possible time in the actual race, it'll more than likely also be quite boring, unchallenging training. After the 8 weeks beginner maybe you could do the last 4 weeks of the intermediate and then tailor your final 4 weeks before the race based on what you've learnt.

These programmes are useful for structure but there's no reason why you can't devise your own. By taking elements from the beginner, intermediate and advanced you'll push yourself harder and end up with a better time on the day.

Nowadays I just try to find my absolute limit and (with rest days where necessary) push myself as hard as possible. Maybe a fitness instructor would advise otherwise but that's how I see the best results.

[The Blur]

Doubling each week of the beginner programme probably won't give you the best possible time in the actual race, it'll more than likely also be quite boring, unchallenging training. After the 8 weeks beginner maybe you could do the last 4 weeks of the intermediate and then tailor your final 4 weeks before the race based on what you've learnt.

These programmes are useful for structure but there's no reason why you can't devise your own. By taking elements from the beginner, intermediate and advanced you'll push yourself harder and end up with a better time on the day.

Nowadays I just try to find my absolute limit and (with rest days where necessary) push myself as hard as possible. Maybe a fitness instructor would advise otherwise but that's how I see the best results.

Interesting response and this touch on another topic for me- I'm not that fussed about the time I would do the run in, I'm more interested about fundraising and stuff- Is this normal or is it considered normal for the runners to place a heavy emphasis on their times not the pleasure of running?