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Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Festina lente
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Did you do anything specific to increase your cadence? I've only just started measuring mine (new watch) and it's only 162 average, going up to 170 on intervals which isn't great.
The things I did then are probably the things I'm trying to undo now :pac:
If you're trying to make a change, do it first on your easy runs and it should work through to the rest of your runs. I wouldn't monitor cadence on your watch while running, but try to take more steps, even if they are short steps.
I would only do it once a week, and only for a few minutes each time. If you focus on this too much, you might succeed in improving your cadence but at the expense of other things going out of whack.Based on your cadence, and the speed you're travelling at, I'd make sure that you're not just spinning your wheels at that high cadence (without generating much force) and try to develop the flexibility to adjust either cadence or stride length during a race/session, rather than relying on cadence solely. I sometimes mess around with this during sessions, running at the same pace but changing up cadence or stride length during an interval - possibly easier if you're running with a group though.
Ah, I can dream of the days when I will be able to do more than 'run' or 'run faster' :pac:I'm sure you have running form advice coming out your ears at this stage, but I had some running form assessment done during the summer by Colin Griffin in the SSC and he said the most important aspect of the cycle is getting the foot down quickly. Imagine squashing an orange with your foot, it needs to be a swift downward action with as flat a foot as you can manage (not coming down on your toes or heel). So as you pull the leg through, get it planted as quickly as possible so the foot is not landing in front of the body. Also, I was exaggerating my knee lift, to the detriment of my form. Essentially if you exaggerate the knee lift the quads are taking up the slack to lift them higher as opposed to it being part of the natural process.
I think I've had a different problem though, a lack of knee lift. My feet were coming down too early and spending too long in contact with the ground - although this was partially compensated for by the high cadence.
(and sure what would a walker know about running anyway
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another week, another parkrun. Even less prepared this time, the warmup was the walk over from the car park
, not a day for hanging around. Had the kid with me too and he would not have been impressed if I'd dragged him out of the warm any sooner than necessary!
Same as last week, three guys went out in front from the start and I tagged along behind somewhere. No-one chasing me this time, not a lot to report (except this was a Dublin 6W run for some reason?). Kept the pace fairly steady, worked on my hips, kept my arms going... all went ok. 18:37 in the end, being chased is worth a good ten seconds.
The kid was under orders to run it steady, not race it, so came in relaxed enough in just over 23. Then we were both up to the track for training, an easy session for him.
Sunday, went for a longer run, almost 16k! Last 20/30 minutes were getting sore, as expected, but generally the run went well, I felt I was keeping my form at an easy pace. Back home for some food then out again for the kids, some hill sprinting.
this morning - day off work so was able to get out in a bit more daylight, but still up and around Tymon, finished with some strides0 -
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the guilt kept me awake last night - who could bear to make a clown sad?
So I did the 5x8 this morning on the way in to work. More rain but not half as windy, at least in the park I did them, and the sky was getting lighter with each rep.
But I did get a full head-to-toe soaking from a car on the way in, divine retribution0 -
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on a mission to raise the standard of coaching in Tallaght this weekend
A crack team of Bros Pearse coaches helicoptered in for a Level 1 course in the badlands
Did this course three years ago, useful to get a refresher. There's always things you could be doing better and these sessions are a good reminder. Walks and endurance last night, throws and jumps today, sprints, hurdles, and assessments next week. Just a jog up to the track this morning and home again later for today's running0 -
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day off Friday, and more coaching course (sprints and hurdles)
jog up and back from Tallaght on Saturday (relays and assessments). All indoors because nobody liked the look of outdoors - so I stood by the window upstairs with a cup of tea watching the club training session in the rain below
Sunday was Dublin Intermediates When you're thinking before the race "sure it'll be a good training session", then you can be sure that it might be a good training session, but it'll be a bad race! There's a video somewhere of the start of the race, you can see everyone charging off and me sauntering along at the back :pac: It might work in a road race, but in XC when you're judging your race by the people around you, you have to get in with people who will drag your best race out of you. As it was, I passed people steadily through the race but still finished well down the field. Middle two laps were back and forth with a guy from Balbriggan. I'd gain on the downhills - fly past him on the steep downhill - and let him work hard to catch up on the uphill sections (that was as much thought as I'd put into the race beforehand - use the flat and downhill bits, relax on the ups). The lap ends with an uphill, and so when he was only level with me at the end of the third lap I knew I'd drop him. Picked up a couple more people in the last lap, but one Raheny guy flew back past me in the last few hundred, and another stayed just ahead in the final sprint.0 -
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