Tag Archives: Interval training

Breaking those barriers – 5km fun runs

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A new Parkrun was set up back in July less than 1/2 mile from us – at Crane Park.  The ideal distance for me to get to, a short warm-up run there and no messing about with parking like at Bushy Park – with the 1,000 other runners they often get there.

Normally 40-60 runners at Crane Park and a very friendly group.  Some very very fast ones – just over 16 minutes I think was the record recently and always a couple with 18 or 19 minutes something.

I did my first one there back in July and got a rather nice 20:50.  My best was 20:19 from back in 2008 in Bushy Park.  I’ve done 11 or 12 runs since and my PB for Crane Park is 20:49.  Most other runs virtually around 20:50.  It’s a new barrier – physical or just in my head.  Normally come anything from 3rd to 7th or 8th but can’t crack the barrier.

Crane Park Parkrun route

 

The route is 1.5 laps – see the map.  A few inclines and lots of bends, particularly near the finish.  I still can’t judge properly when the finish is coming up and when to really step up a gear.  The finish line itself is on a sharp bend (to finish away from the other guys walking in the park and not cause traffic jams).

I’ve been overtaken by a fast 12 year old – very impressive – and then today by a guy with his small (but fast) dog pulling him along (for the whole 5km).

I had a new plan of attack last week – back to pace.  6:41 minutes per mile was the average pace last week, bang on a 20:50 finish time.  And I need to slow down at the start and not head off with the front runners at a too fast pace.  So this week, 4 training runs done in the week all focused on intervals and speed work, stretching every day, a banana for breakfast this morning, pasta last night and a plan to attack my pace.  I was all set this morning to break the barrier…

The heavens opened and there was a lot of rain as left the house and wet route with slippery leaves – not a major issue though.  Set off well at the planned pace – just a bit faster.  Managed to maintain it for about 1.5 miles then it slowed a bit but then got it back around 2.15 miles with a mile to go.  Picked up more for the last 1/4 mile or so and – despite being overtaken by the doggy and his owner – the average pace at the end was 6:42.  Just slower than last week.  Time slower as well.  The barrier still there!  Very frustrating.

Need a new plan of attack for my 5k and training.  Suggestions very very welcome…!

But without a doubt one of the best ways to start your weekend!

10 top running tips

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10 tips from my previous blog posts on how to get the best out of your running…

  1. Always use Vaseline – read more (this helps with the infamous runner’s nipples)
  2. Don’t run on empty – read more
  3. Don’t run when not feeling well – read more
  4. Vary your training and run some hills – read more
  5. Ignore the weather and just run – read more
  6. Do some intervals (run slow and then fast and repeat) – read more
  7. Have a plan – read more
  8. Don’t forget to recover – read more
  9. Be motivated – read more
  10. Set a pace and keep to it – read more

These are tips that I’ve found work very well and help you improve – both speeds and distances covered and they help to keep injuries at bay.

One extra one not mentioned – let’s put in as number 0 – so right at the top, get good shoes!  So so so important and it makes a huge difference.  Go to a specialist running shop – like Sweatshop – and get professional advice.  Try the shoes out, test a few pairs and see which suit you best.  And the blog post about the good shoes tip is here.

The best training plan for 10k?

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A good question.  Having done a fair few 1/2 marathons and now 2 full marathons over the last few years, I know the sort of training you should do for those distances.  And yes how important the long runs are.  But 10k?  That’s just over 6 miles.  Do you need to train for that?  Obviously the answer is yes!  And more so if you want to push yourself and do as well as you can, PB’s and the rest.

8 weeks looks to be a standard training programme length for 10k, so not as long as for the longer distances but a good few months and with some intensive runs in – assuming you want to push yourself.

And all the normal types of training runs should be in there:

  • Long runs – up to say 90 minutes
  • Tempo and interval runs – for speed work
  • Hill runs – I didn’t do too much of this last time so one to add for me
  • Actual 10k runs – the real distance of the race
  • Speed work – just speed work

3-4 runs per week with some cross training thrown in – karate again for me (with a real focus on core work and stretching).  And I’ll get the Swiss Ball out as well to do some more core work at home (and try again to keep up the regular stretching – daily would be good).

Since the London Marathon – just over 2 weeks ago – I’ve done 5 runs:

  • Nice slow and easy one with Nic (Mrs. Noble) – about 4 miles 4 days after
  • 10k – and at a nice pace (managed just under 45 minutes)
  • 8 miles – also at a nice pace (just over 59 minutes)
  • 5.5 miles interval training
  • 5 miles – ok pace (today’s run – struggled for some reason)

Next week the official plan starts and will do 2 more runs this week around 10 miles each.

On a side note, for the interval training I did last week, I ran 1.5 miles warm up, then 6 sets of 1/4 mile fast and 1/4 slow and finished with a mile cool down.  On the 1/4 mile fast section – one of them – I managed a pace of 5 minutes 7 seconds per mile for short distance (just).  And that was hard.  The elite marathon runners – let’s call them supermen from now on – run 26.2 miles at a pace of 4 minutes 35 seconds per mile.  That’s nothing short of super human awesomeness.

I love having a training plan to follow and focus on.  Really does something for me and pushes me on.  For me it’s important to have the plan with the goal to run the race.  Need to get some goals outside of running in place now with Mrs. Noble.  Goals are good!

Do you set goals for yourself outside of any sport activities?  And if you do, how do you do it?  Any tips and tools you have to share?

 

Tapering isn’t easy

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Never thought I’d say this but the tapering part of the training – even week 1 of it – isn’t easy.  Having been increasing weekly distances for the last few months now and getting new PB’s for different distances, pulling back and not pushing yourself is hard.

The 10 miler I did on Thursday – with 4 x 1 mile intervals – was a whole 4 minutes slower than the last time.  Very frustrating but it was meant to be that slow – and I had to keep telling myself that.

A reminder of why tapering is so important…

Even harder this coming week – only 24 miles planned.  And less than 2 weeks until the big day tomorrow – London Marathon 2012 on April 22nd.

Probably the most important workout for marathons?

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Last week was a week of shorter faster runs and I decided to try something new – having read a good post from Twitter about mile long intervals.

2 miles warm-up run, just faster than planned marathon pace, then 1 mile fast (about 1.5 minutes per mile faster than marathon pace) followed by 0.5 mile recovery (about 30 seconds per mile slower than marathon pace) and then repeat the 1 mile / 0.5 mile interval 4 times and then finish with a 2 mile cool down.  10 miles in total.

That was the plan – the first one started a bit too late in the day and had to be back, so had to cut the final 2 miles off or down.  8.3 in total and great average pace – not surprising really with 4 faster miles.  Did the same again a few days later – with the full 10 miles – and a great great run.  Average pace up as well.

Nice way to train, the longer mile intervals get harder during the run – no surprises really – but it’s a good routine.

Lots of articles around about interval training and the longer mile intervals are known to be good for marathons.  Even referred to as the “single most important workout for marathon training“.  More planned for me next week.

Can’t feel my fingers

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It’s getting to that time of year again when running gloves are a must-have accessory, if you like to be able to use your hands after running!  Starting a run and then after 2 miles having completely numb hands (plus the rest) is not fun.  I’ve managed to collect a nice all-weather set of running clothes over the last few years – for sun, rain, wind and snow (all thicknesses and all lengths).  And got a nice pair of Nike running gloves from my little sister for Christmas last year.  Running hats also very important – particularly when running into wind.  Cold wind on your forehead also not fun.

3 good runs this week, with interval training yesterday over 5 miles.  6 sets of 400 metres at 80-90 seconds faster than planned marathon pace, with 6 sets of 400 metres 80-90 seconds slower (plus 1.5 mile warm-up and the same cool down at the end).  Great run – really enjoying the speed work.

The next piece of running kit that comes out soon is the high-visibility jacket – bright luminous yellow, for late runs in the day.

The vast majority of my running kit over the last few years has come care of the guys at Sweatshop in Teddington.  And no doubt a few more visits coming over the next few months – new shoes next on the list (and some more decent multi-layered running socks).

Weekend resting from running – with karate for the cross training tomorrow.  Calf now back in order (and not hurting) after last Sunday’s training session!