What is better increasing pace or distance, amoung other things

Reg'stoy

I tried asking the above question in the fitness forum but didn't get much help, they all seem to be weight lifters rather than joggers which I am attempting to be.

Anyway long story short, have been trying to get somewhat fit over the last few months. I started using herself's cross trainer and heart moniter in may and got up to 40 mins at the highest setting at 150-160 bpm would hit 180ish but would slow down.

Decided to jog seeing as I thought I was up for it (wrongly), started the couch to 5k program and last friday jogged 8k for first time (48 mins) down to 46 1/2 today.

Have registered for the aware 10k on the 15th of dec and was wondering if I should now concentrate on speed, I would like to say I ran a 10k rather than jogged it. I have heard and read about interval training on the web, as in run hard for a min, rest/walk/jog for a min and so on.

I have no idea as to keeping to a pace while jogging, what I am doing is keeping an eye on my heart rate, I'll be honest here is does get to around 170-180 near the end. Is this good or bad, probably the latter I know, but I really don't know what it should be, I'm a 38yo man, 5' 11'' and just over 13 stone (am trying to get the weight down).

I've read about a proper diet as in weighting food on the other thread, can't see myself doing that but I do understand the need for good food. Any hints here as in what food should I eat and when. Normal day is, breakfast bran flakes with all bran (which according to some seems to be the devils food) and a banana, tuna sandwich at 11, I jog during my lunch somedays so I eat another tuna sambo with an apple or orange at 2. Dinner is normally stir fries with chicken/turkey brown rice or tuna/salmon with loads of veggies, ok probably to much info. What I would like to know is what is proper pre jog food.

Again I apologise if I'm asking the wrong questions in the wrong forum.

thirtyfoot

I think Seb Coe said that long slow runs make long slow runners or something to that effect. I always go with quality over quantity but when you are starting off its best to gradually get the mileage up to a decent distance and then start to work on the sharper stuff. If you have done the couch to 5km why not try the couch to 10km to get you the extra distance.

Running 46:30 for 8k isn't bad and in race conditions you will run faster due to adrenaline etc. You will be well able to take the 10k distance. Intervals will be of benefit and also break up your training, maybe try 10x400 with 400m jog between or 5x800 with 3/4 min recovery. Many 10k programs have speed elements included so google it.

On diet, I think too many unqualified people give nutrional advice so not too sure if I can help you there. I usually have porridge for breakfast and wholemeal toast, mid-morning yoghurt and banana and apple, wholemeal sandwich or dinner leftovers for lunch and dinner would be healthy spag bol, stir fries, lots of fish. I usually structure my eating around training and eat big 3-4 hrs before training, high sugar snack straight after training and biggish feed within 2 hrs of training. I usually keep food bland before a hard session to avood stomach/puke issues.

--amadeus--

Tingle is bang on - lots of people who know very little about nutrition throw out advice and it's one area above all others where individuals react differently - what works for me won't always work for you. In general the food pryamid is a good jump off point, low fat, high carb and you won't go far wrong.

Beyond that I would be concentrating on increasing distance at this point. You'll see gains in speed as your fitness improves so I personally would hold off on specialised speed sessions for a while. They tend to be uncomfortable and difficult and carry a higher injury risk so get a 10k under your belt first then think about adding them.

That said teh quote about long slow runs making long slow runners is a good one - mix your training up a bit rather than always running at the same pace. Have one run that builds in distance to 8 - 10 miles that you run fairly slowly, a mid length run that you tackle at close to race pace and a shorter run where you push it a bit.

As for Heart Rates - thats a black art in itself! There is little point in knowing what your HR is if you don't know what your Max HR is (the hardest that your heart can work). 220-age gives a very rough estimate but you are best doing a test to give you a better reading (run as hard as you can for 2 mins, rest for 20 secs then run as hard as you can for another 2 mins, whatever the highest reading is use that as your max HR). Then you can work in HR zones, so 60 - 70% of your max HR is a slow run, 70 - 80% is a general fitness run (your near race pace) and anything higher is hard work!

So, lets assume that you find your max HR is 200 you would want to keep you HR between 120 and 140 on a slow run and 140 and 160 on a mid pace run.

Shout if that doesn't make sense!!

harrier

You might find it useful to do a bit of training with some experienced runners. These kind of questions arise more than you'd think (pace vs. distance, weight management, nutrition, heart rates). I see the Athletics Ireland FIt4Life programme is being done by Fingallians AC/ Swords Meet and Train (your location is Swords?). That's likely to be a source of good information.

Bear in mind that somebody starting out is most vulnerable to injury between 10 and 12 weeks after starting a running/jogging programme (Noakes - Lore of Running). The research behind this figure shows the bone remodelling and muscle rebuilding doesn't catch up with the breaking down until after about 12 weeks. That resonates with the experiences of many people I'd brought from zero to 10k in shorter periods and with my own plague of over-training injuries through the first few years.

Since I read that I advise people who are starting a jogging routine (or restarting after some years) to be modest in the extreme in their training load until you're past the first 3 or 4 months. Only then start the high intensity workouts: hills, intervals, fartlek, runs >60mins. And when you do, build them very slowly. They'll have a dramatic effect on performance when you do.

It can be difficult be restrained early on. And it's sometimes hard to know when you're approaching an over-training injury until it's too late. But focussing on a long-term goal and running with others at a similar level in a supportive and informed group help a lot.

Reg'stoy

Thanks for taking the time to respond folks, the interval training looks tough but then it should be all worth it in the end hopefully, I don't plan on returning to the old slightly out of breath doing most things me .

Harrier, do athletics clubs mind complete novices turning up, I have just got over the embarrassment of looking close to keeling over in front of my neighbours let alone being surrounded by experts. Is there a procedure to follow, excuse this probably extremely stupid question but must I have reached a certain level of fitness before I approach them, is there a test or something similar to guage my suitability.

Bloodly hell, look at me planning on running marathons with athletic clubs and I havn't even ran the 10k yet.

Anyway gentlemen I shall bother ye no more but I will take your advice to heart and finish that 10k within the 60mins I'm aiming for or suffer severe cramp in the process.

harrier

Reg'stoy wrote: »

do athletics clubs mind complete novices turning up

Fit4Life is a new initiative by the AAI specifically designed for complete novices. There are a lot (30+) clubs around the country that have been trained by the AAI to conduct this introduction training and I'm sure any of those clubs would be delighted to have you show up. Outside of the Fit4Life initiative I've found the vast majority of clubs will assist novices in some shape or form.

Best bet would be contact clubs in your locality, ask if they're doing Fit4Life and if not see what options there are for you at your current level of fitness.

ecoli

most clubs have such a wide range of athletes in terms of ability anyway that more often than not you find someone you can run with