Running and stuff

[Guest BlueBrett]

what would you guys consider a reasonable 5k time? went to the gym yesterday for the first time in about 2 years and clocked 23.25. Slowed down considerably for the final 2k because my will faded but on reflection reckon I could probably have pushed through but maybe I'm kidding myself

[SystonFox]

Treadmills are banned from this thread

[Guest BlueBrett]

Treadmills are banned from this thread

**** me snobs get their prudish little noses everywhere these days

[Raj]

How did the GNR'ners get on today then?

I got 1:28:43. Quite happy with that considering my lack of speedwork recently.

W

WOW!!!

I can only dream of sub 1.30!!!

Well done!

I did do 8 miles today in my own PB of 62mins,in readiness for ther Leicester half!!

Not bad i suppose for a fat 40 year old!!!

Gotta beat that sub1hr50!!!

[SystonFox]

**** me snobs get their prudish little noses everywhere these days

Twas a joke la! Take a pill !

In all seriousness, a very good 5k time.i am capable of somewhere similar but I don't run for time I run for fitness and the enjoyment

[Raj]

No fighting in the running thread!

Plenty of other threads to go in for that shite!!!

here,we rejoice and praise and moitivate each other for better running times and fitness!

FAT C.UNTS!

[Guest BlueBrett]

was a joke la! Take a pill !

In all seriousness, a very good 5k time.i am capable of somewhere similar but I don't run for time I run for fitness and the enjoyment

alright then.

Wasn't running for the time myself either just trying to get fit again but then my mrs who goes a fair bit told me about her pace and made me think I'd done alright considering my lack of practice. Got me thinking I could do with something to aim at since I'm usually such a lazy so and so.

Been reading a Bruce Lee book lately and apparently he used to do 3 miles most days at about 6.30 per mile when training solo so based on that I reckon I'd be pleased with something just over 20 mins at a steady pace but wondered what a few more experienced runners thought because obviously he didn't train for running speed either

[FoxesAreBlue]

Another amazing day in Newcastle, my time was 1:39:53 and that was with a rediculous 800m sprint for the line to get under the 1:40:00 too - Jesus Christ I thought my lungs were going to explode when I went over it.

Fairly happy with that, was 1 min slower than my PB and to be fair I wasn't happy with my running partners slow pace over the 1st 3 miles so I had to bump him off.

More importantly though is that finally having the chance to race again seems to have given me gym running mojo back which had being missing for a few weeks. Next up, Leicester Marathon.

EDIT: Bluefoxtim, that's a fantastic time, congratulations!! I'd be ecstatic with that!

[SOCCERROO FOX]

Anyone got any decent calf stretches i should try, been stretching them a lot but keep twanging them after the first 500m and then half to battle with them the whole time. Any suggestions?

[FoxesAreBlue]

Anyone got any decent calf stretches i should try, been stretching them a lot but keep twanging them after the first 500m and then half to battle with them the whole time. Any suggestions?

Do the standard calf stretch against a wall, but instead of having your feet in line pointing forwards twist your back foot inwards, straight and outwards to make sure you hit the muscle fibres in different angles. Make sure your back heel is planted on the floor.

Also, your calf is made up of two muscles, the gastrocnemius and the soleus. The latter of which is harder to hit, to get it and also give that pesky Achilles tendon a stretch too is to take up a similar position to the usual calf stretch but bring your back foot cloer to your front foot, bend your back knee and almost sink straight down as if you were hovering over a bar stool to carefully sit down (your body will me more perpendicular to the floor for this that the original calf stretch).

The angle between your shin and the top of your foot should be acute, and sometimes you can feel your tarsals getting a bit squashed. It's difficult to get but it's a good stretch.

Let me know if you need a better explanation.

EDIT: here, like this http://geoffmoore.blogspot.co.uk/2011/10/easy-soleus-stretch.html

[SOCCERROO FOX]

Cheers will give that a go tonight, as well as putting on a lot of deep heat prior to going for a run

[SystonFox]

alright then.

Wasn't running for the time myself either just trying to get fit again but then my mrs who goes a fair bit told me about her pace and made me think I'd done alright considering my lack of practice. Got me thinking I could do with something to aim at since I'm usually such a lazy so and so.

Been reading a Bruce Lee book lately and apparently he used to do 3 miles most days at about 6.30 per mile when training solo so based on that I reckon I'd be pleased with something just over 20 mins at a steady pace but wondered what a few more experienced runners thought because obviously he didn't train for running speed either

again i apologise if it was taken as a dig, posted from my phone and reading it back it did seem a bit blunt. reading Bruce Lee books must be the most inspiring thing ever! maybe i'll give that a go but 6.30 per mile.... forget about it!

[Haydos]

Anyone got any decent calf stretches i should try, been stretching them a lot but keep twanging them after the first 500m and then half to battle with them the whole time. Any suggestions?

Do the standard calf stretch against a wall, but instead of having your feet in line pointing forwards twist your back foot inwards, straight and outwards to make sure you hit the muscle fibres in different angles. Make sure your back heel is planted on the floor.

Also, your calf is made up of two muscles, the gastrocnemius and the soleus. The latter of which is harder to hit, to get it and also give that pesky Achilles tendon a stretch too is to take up a similar position to the usual calf stretch but bring your back foot cloer to your front foot, bend your back knee and almost sink straight down as if you were hovering over a bar stool to carefully sit down (your body will me more perpendicular to the floor for this that the original calf stretch).

The angle between your shin and the top of your foot should be acute, and sometimes you can feel your tarsals getting a bit squashed. It's difficult to get but it's a good stretch.

Let me know if you need a better explanation.

EDIT: here, like this http://geoffmoore.bl...us-stretch.html

I've been doing this for my soleus, Andy. That about right?

Also for a standard gastrocnemius stretch I find that doing it like this on a step gives me a better stretch and enables increased range of movement.

On another note ran my first 6k in 30 minutes today (albeit on the treadmill ) since I slipped off the wagon around January time. I'm aiming to be able to run 10k as a start, I guess 55 mins might be alright going but ideally I'd want sub 50 after a few cracks at it. Shifting a few pounds at the mo, currently 15st 6lb (down from 16st 10lb) so hopefully it'll keep getting easier.

[Bellend Sebastian]

Oi, Andy! You doing stretch requests?

If you are, what the Dickens can I do about my tight tummy muscle, which seems to run from my groin upwards in a line roughly midway between my hip and belly button? Just realised I was trying to stretch it before the half marathon I did and that was 4 ruddy years ago. I know what a stretch done properly feels like, and I've never found one for this.

Any suggestions will be gratefully received

[FoxesAreBlue]

I've been doing this for my soleus, Andy. That about right?

Also for a standard gastrocnemius stretch I find that doing it like this on a step gives me a better stretch and enables increased range of movement.

On another note ran my first 6k in 30 minutes today (albeit on the treadmill ) since I slipped off the wagon around January time. I'm aiming to be able to run 10k as a start, I guess 55 mins might be alright going but ideally I'd want sub 50 after a few cracks at it. Shifting a few pounds at the mo, currently 15st 6lb (down from 16st 10lb) so hopefully it'll keep getting easier.

Yep, that first pic is a good place to start with the soles stretch. note the angle between her left shin and foot is less than 90 degrees.

Ahh yes i gorgot to mention this one. In addition to the second pic (gastrocnemius) this is also a good one, again you can mix it up by doing it on one foot and and pointing you toes straight (like in the pic), pointed inwards and pointed outwards. When you do this make sure your hips remain square on to the step otherwise you lose the effect and it becomes the simple straight on stretch again.

[SOCCERROO FOX]

Did the one Andy posted and variation to the one Haydos posted along with my other stretches and my dodgy calves held up well. Only did 4kms as they were still a bit sore from the weekend.

Just my received my race bib etc for my 10km started to get a few self doubts but it's not like it's the olympics and the cut off time for the cousrse is 6 hours after the start time so i should have that covered at the very least..........i hope

[FoxesAreBlue]

Did the one Andy posted and variation to the one Haydos posted along with my other stretches and my dodgy calves held up well. Only did 4kms as they were still a bit sore from the weekend.

Just my received my race bib etc for my 10km started to get a few self doubts but it's not like it's the olympics and the cut off time for the cousrse is 6 hours after the start time so i should have that covered at the very least..........i hope

6 hours cut off!! That's the same as for some 1/2 marathon distances, you should be fine unless you move at 1mph in which case you might need to up the pace a bit - good luck!

[SOCCERROO FOX]

10km is same finish as the half and full, hoping some where around the hour. It's not quick but got to start somewhere.

[FoxesAreBlue]

10km is same finish as the half and full, hoping some where around the hour. It's not quick but got to start somewhere.

Ah right, 1 hour is not a bad target by any stretch of the imagination - its what my first 10k target was too, when/where is it?

[SystonFox]

Just done 13.3 miles in 2 hours 4 minutes.felt good and don't ache too bad right now.this is after football training last night.

Anyone use those gel things? Recommendations?

[FoxesAreBlue]

Just done 13.3 miles in 2 hours 4 minutes.felt good and don't ache too bad right now.this is after football training last night.

Anyone use those gel things? Recommendations?

Cat stand them - horrific things that taste like shit

[danny.]

Gels do nothing for me, even on 15+ milers, prefer a few jelly babies

[SOCCERROO FOX]

Ah right, 1 hour is not a bad target by any stretch of the imagination - its what my first 10k target was too, when/where is it?

In less than 4 weeks now, best part is it finishes here

[FoxesAreBlue]

Holy shitnsticks I fancy a bit of that, I think running in Australian heat would kill me though! I'd have to spend a few weeks "warm weather training" in Barbados or somewhere. Like that first, you know, like the pros do!

Our equivalent is the Reading 1/2 marathon which finishes at the Madjeski, they say 15,000 people cheer you in, I serially doubt that!

[Fox in the North]

Complete novice at running and sorry if this seems a daft question, but just wondering what would you say is the best way to start off and keep the routine going. I don't really know how far to run for or how often etc, any advise would be great thanks