The official running thread™

L-Dog said:
Yeah rediculous, if you want the comrades record you need to hit 3:37 I think. My goal is to hit that for a 5km then I am happy
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I can only maintain a 4:30/km for a 5km on a 100m elevation route in my area.

I can see how to get to 3:30/km, but that will take 6-12 months, then to extend that to 10km, maybe another 12 months :(
 
The_MAC said:
I can only maintain a 4:30/km for a 5km on a 100m elevation route in my area.
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That's about my limit when I'm fit, trained, lean, motivated, healthy and have a point to prove. +-22:40 on a 5k with a little bit of up and down.
My brain cannot comprehend 3:30/km for more than maybe 1 km. How these people do it for 100km is mind boggling. Really superhuman.
 
notayoba said:
That's about my limit when I'm fit, trained, lean, motivated, healthy and have a point to prove. +-22:40 on a 5k with a little bit of up and down.
My brain cannot comprehend 3:30/km for more than maybe 1 km. How these people do it for 100km is mind boggling. Really superhuman.
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Gets easier with so specific training. I remember running 1 km at 3:55 and I was dead but was able to do it for a 10km a few months later although I was smashed... to go on for another 5 hours is just superhuman.
 
L-Dog said:
Gets easier with so specific training. I remember running 1 km at 3:55 and I was dead but was able to do it for a 10km a few months later although I was smashed... to go on for another 5 hours is just superhuman.
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Yeah, it's all about conditioning and training for that pace.

I have seen great improvements with simple changes e.g. strength training (weights), hill-work, fartlek etc.

So I can see the methodology. It's all about persistence and consistency.

But my aim is to run at an un-embarrassingly ok pace, and finish strong and un-injured :)
 
I competed in the Taroko backyard ultra and even though I shouldn't have I completed 5 laps (33km).

Hamstring is strong and not sore unlike every other part of my body after not running much for 3 months.

Pretty impressed with myself.

Well done to the winner who finished with 114kms and was the first women to win the event.
https://www.facebook.com/100063694912105/posts/716868773779613
 
The_MAC said:
Yeah, it's all about conditioning and training for that pace.

I have seen great improvements with simple changes e.g. strength training (weights), hill-work, fartlek etc.

So I can see the methodology. It's all about persistence and consistency.

But my aim is to run at an un-embarrassingly ok pace, and finish strong and un-injured :)
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Do you ever wonder if you trained 8 hours a day and ran for a living what your times could be?

That's what these pros do, obviously you need to have some talent as well but yeah I do wonder what could I achieve if that was my job.
 
Scary_Turtle said:
Do you ever wonder if you trained 8 hours a day and ran for a living what your times could be?

That's what these pros do, obviously you need to have some talent as well but yeah I do wonder what could I achieve if that was my job.
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That, and lose about 8-10kg ;)
 
Scary_Turtle said:
Do you ever wonder if you trained 8 hours a day and ran for a living what your times could be?

That's what these pros do, obviously you need to have some talent as well but yeah I do wonder what could I achieve if that was my job.
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It's have often wondered might actually try a proper training program for a year or two, it's mainly about recovery and staying injury free. Real issue is most people don't have the pace. The guys winning all started running 800 - 1500m so they have pace. Under 3 min a km I loose all form and flap around while the pros just glide.
 
The_MAC said:
Yeah, it's all about conditioning and training for that pace.

I have seen great improvements with simple changes e.g. strength training (weights), hill-work, fartlek etc.

So I can see the methodology. It's all about persistence and consistency.

But my aim is to run at an un-embarrassingly ok pace, and finish strong and un-injured :)
Click to expand...
One of the fastest 5k runners the US has ever produced shares his insights.
And it's as simple as doing 100m sprints with long rests in-between.
I reckon even 50m sprints will have benefits.

Body will slowly adapt to being fast for long periods.

 
wise_guy said:
One of the fastest 5k runners the US has ever produced shares his insights.
And it's as simple as doing 100m sprints with long rests in-between.
I reckon even 50m sprints will have benefits.

Body will slowly adapt to being fast for long periods.

Click to expand...
Thanks for sharing, will watch later

100%, if you want to run a particular pace, you need to train at that pace
 
So, I wanted to see how fast I could go in a 20sec sprint. Not bad for a 98kg heavyweight.
Ill definitely be doing more of these.







IMG_20230519_094147.jpg
 
The_MAC said:
I don't know if I am being dof, but I can't see the pace?

Do 20 sec X 10 repeats, that will get your fitness levels up - sprint, then walk back and repeat
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Ended the run with 5x20secs where I peaked at 3:23 (shown in the top left). The average pace for each interval will be a little less but not much.
It's a fun exercise to see where your peak pace is at.
 
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