So..... running - Page 37

jmc41 · 01-07-2009, 19:25

For some reason this thread is showing a 37th page, but every time I goto http://www.boat-drinks.co.uk/showthr...t=8296&page=37 I get re-directed back to http://www.boat-drinks.co.uk/showthr...t=8296&page=36

lostkat · 01-07-2009, 19:30

Agreed, it is far too hot. Went to running club last night and there were only a few people there. I went out with a lady who's normally a bit slower than me and we did just under 7k, which would normally be pretty easy. It took us 40 mins and nearly killed us both. Not good!

Came home and lay in the garden with a wet towel draped over me as I could NOT cool down.

jmc41 · 01-07-2009, 22:23

7km in 40 mins is still pretty good going - certainly more than I can manage and as you say it's a nightmare out there especially with limited shade.

lostkat · 12-07-2009, 18:03

New PB for 10k - 50:28. Really pleased with myself as I wasn't expecting it at all. I was just hoping for <1hr due to the course being busy (RFL), hilly and grassy. Dare I say it, but I might have to start aiming for a sub-50. Not in the next one though as it's my super hilly home club 10k. First 6k is uphill... definitely not a PB course

Half Marathon training starts next week and I'll be cranking the mileage up slowly to get to the 13 miles. Quite apprehensive, but I know I can do it if I put the work in

Roberta · 12-07-2009, 21:56

All this from the woman who said she'd never manage to run 10k! Well done lady!

lostkat · 12-07-2009, 22:56

***PROUD***

Belmit · 13-07-2009, 12:23

Great time. Having not been running in a few weeks there's no way I could touch that right now. Very impressive!

Desmo · 14-07-2009, 07:35

Well done Kate, that really is good. My running has also been pretty slack recently, must start getting out again

lostkat · 14-07-2009, 18:22

Understandable. It's so easy to fall out of the habit.

Off to running club tonight. We're doing "Snaking". It's supposed to be a 'fun' kind of speedwork... HA, yeah right!

SNAKING!!

·The idea here is to sort ourselves into the usual 'structured' night groups of similar pace.

·Groups then set off on the given route. The idea - to find a comfortable EASY pace that ALL can manage in the group for the duration of the route.

·Sort yourselves into single file during this period.

·After 5 minutes running (self-monitored) the person at the FRONT of the single-file shouts 'GO!' (HINT - you may want to fix it to be this person as this person gets maximum rest!)

·Upon hearing this (shout loud in a gale) the person at the BACK then has to get to the front of the single file

·Obviously to do this they must run FASTER than the overall comfortable pace the group is running. IT IS UP TO YOU HOW LONG THIS TAKES but taking a mile to get there is probably taking a Liberty! (Lee/myself will probably treat it as a flat-out-sprint - everyone should at least try to increase the effort, from the comfortable pace, by say 25%)

·Upon getting to the Front - this new leader does 2 things:

1) Immediately slows back down to the overall comfortable pace (THIS IS IMPORTANT!)
2) Shout 'GO!' to start the process looping.

i.e. in a group of 10 - only 1 is working hard at any given time - 9 are running comfortably.

·Monitor the spread of the group - if contracts too much no-one gets rest/efforts come too fast, if expands too much it takes forever to get to the front. Adjust accordingly mid-route please!

The end of the run should be as steady as the first 5 minutes (NO EFFORTS) so final efforts should be the top of Cademan Street for the 7 mile version and Morrisons for the 5 mile version.

The Principle CAN BE ADOPTED FOR ANY RUN OF ANY DISTANCE IN YOUR PARTICULAR GROUPS SO MOST CAN GIVE THIS A GO!

This session will get you used to running at varied pace and mirrors particularly what happens to us on Cross Country or Hilly road courses and also what happens to lots of us at the start of races (off too fast running on Adrenaline) and the end of races (suddenly finding a new gear at the finish and sprinting past rivals/clubmates at a pace greater than the pace you've ran mid-race)

The course is 7 miles!!!! WAAAAAAAAH!!!

Belmit · 14-07-2009, 19:50

My mate used to do that when he was in the Loughborough rowing club. He vomited.

Good luck!

01-07-2009, 19:25	#361
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	For some reason this thread is showing a 37th page, but every time I goto http://www.boat-drinks.co.uk/showthr...t=8296&page=37 I get re-directed back to http://www.boat-drinks.co.uk/showthr...t=8296&page=36 Last edited by jmc41; 01-07-2009 at 19:26. Reason: works now :) No new posts anyway! (34 mins today, far too hot)

01-07-2009, 19:30	#362
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	Agreed, it is far too hot. Went to running club last night and there were only a few people there. I went out with a lady who's normally a bit slower than me and we did just under 7k, which would normally be pretty easy. It took us 40 mins and nearly killed us both. Not good! Came home and lay in the garden with a wet towel draped over me as I could NOT cool down. __________________ Oooooh Cecil, what have you done?

12-07-2009, 18:03	#364
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	New PB for 10k - 50:28. Really pleased with myself as I wasn't expecting it at all. I was just hoping for <1hr due to the course being busy (RFL), hilly and grassy. Dare I say it, but I might have to start aiming for a sub-50. Not in the next one though as it's my super hilly home club 10k. First 6k is uphill... definitely not a PB course Half Marathon training starts next week and I'll be cranking the mileage up slowly to get to the 13 miles. Quite apprehensive, but I know I can do it if I put the work in __________________ Oooooh Cecil, what have you done?

12-07-2009, 22:56	#366
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	*PROUD* __________________ Oooooh Cecil, what have you done?

13-07-2009, 12:23	#367
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	Great time. Having not been running in a few weeks there's no way I could touch that right now. Very impressive! __________________

01-07-2009, 22:23	#363
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	7km in 40 mins is still pretty good going - certainly more than I can manage and as you say it's a nightmare out there especially with limited shade.

12-07-2009, 21:56	#365
Roberta Pole Model Join Date: Jul 2006 Posts: 5,986	All this from the woman who said she'd never manage to run 10k! Well done lady!

14-07-2009, 07:35	#368
Desmo The Last Airbender Join Date: Jun 2006 Location: Pigmopad Posts: 11,915	Well done Kate, that really is good. My running has also been pretty slack recently, must start getting out again __________________

14-07-2009, 18:22	#369
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	Understandable. It's so easy to fall out of the habit. Off to running club tonight. We're doing "Snaking". It's supposed to be a 'fun' kind of speedwork... HA, yeah right! SNAKING!! ·The idea here is to sort ourselves into the usual 'structured' night groups of similar pace. ·Groups then set off on the given route. The idea - to find a comfortable EASY pace that ALL can manage in the group for the duration of the route. ·Sort yourselves into single file during this period. ·After 5 minutes running (self-monitored) the person at the FRONT of the single-file shouts 'GO!' (HINT - you may want to fix it to be this person as this person gets maximum rest!) ·Upon hearing this (shout loud in a gale) the person at the BACK then has to get to the front of the single file ·Obviously to do this they must run FASTER than the overall comfortable pace the group is running. IT IS UP TO YOU HOW LONG THIS TAKES but taking a mile to get there is probably taking a Liberty! (Lee/myself will probably treat it as a flat-out-sprint - everyone should at least try to increase the effort, from the comfortable pace, by say 25%) ·Upon getting to the Front - this new leader does 2 things: 1) Immediately slows back down to the overall comfortable pace (THIS IS IMPORTANT!) 2) Shout 'GO!' to start the process looping. i.e. in a group of 10 - only 1 is working hard at any given time - 9 are running comfortably. ·Monitor the spread of the group - if contracts too much no-one gets rest/efforts come too fast, if expands too much it takes forever to get to the front. Adjust accordingly mid-route please! The end of the run should be as steady as the first 5 minutes (NO EFFORTS) so final efforts should be the top of Cademan Street for the 7 mile version and Morrisons for the 5 mile version. The Principle CAN BE ADOPTED FOR ANY RUN OF ANY DISTANCE IN YOUR PARTICULAR GROUPS SO MOST CAN GIVE THIS A GO! This session will get you used to running at varied pace and mirrors particularly what happens to us on Cross Country or Hilly road courses and also what happens to lots of us at the start of races (off too fast running on Adrenaline) and the end of races (suddenly finding a new gear at the finish and sprinting past rivals/clubmates at a pace greater than the pace you've ran mid-race) The course is 7 miles!!!! WAAAAAAAAH!!! __________________ Oooooh Cecil, what have you done?

14-07-2009, 19:50	#370
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	My mate used to do that when he was in the Loughborough rowing club. He vomited. Good luck! __________________