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Random Running Questions

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    #3002
    Gael23
    Registered Users Posts: 12,094 ✭✭✭✭Gael23


    I ran 3k on Saturday with the aim of doing the distance rather than do it fast. Today I upped the pace and I couldn't do it. How can I overcome this?


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    #3003
    Maximus Alexander
    Registered Users Posts: 13,080 ✭✭✭✭Maximus Alexander


    Gael23 wrote: »
    I ran 3k on Saturday with the aim of doing the distance rather than do it fast. Today I upped the pace and I couldn't do it. How can I overcome this?

    Run further, regularly and run fast for short distances, occasionally.


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    #3004
    Singer
    Registered Users Posts: 2,415 ✭✭✭Singer


    Maximus Alexander wrote: »
    Run further, regularly and run fast for short distances, occasionally.

    10 words of great advice and accurately describing pretty much every running plan :)

    Reminded me of "Eat food. Not too much. Mostly plants".


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    #3005
    Gael23
    Registered Users Posts: 12,094 ✭✭✭✭Gael23


    Maximus Alexander wrote: »
    Run further, regularly and run fast for short distances, occasionally.

    Sort of like a walk/run/walk kind of thing? As part of a steady pcce run I ramp it up for a short distance.


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    #3006
    Maximus Alexander
    Registered Users Posts: 13,080 ✭✭✭✭Maximus Alexander


    Gael23 wrote: »
    Sort of like a walk/run/walk kind of thing? As part of a steady pcce run I ramp it up for a short distance.

    The gist of it would be that if you can already run 3k, you should do that a few times a week. It will get easier, and you can increase the distance gradually.

    Then maybe once a week you should do something a bit harder. That can be intervals where you sprint and recover, or a longer run where you do the middle bit at a faster pace, or running up hills.

    That's the bones of most distance running training plans; assuming distance running is the goal and you don't want to train specifically for 3k.


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    #3007
    Dubgal72
    Registered Users Posts: 4,272 ✭✭✭Dubgal72


    Where is SamforMayo????


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    #3008
    aquinn
    Registered Users Posts: 2,968 ✭✭✭aquinn


    Oh yeah -
    Last Activity: 03-08-2015 19:02


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    #3009
    Dubgal72
    Registered Users Posts: 4,272 ✭✭✭Dubgal72


    Thanks detective Quinn. I knew you somebody would pick up my slack ;)


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    #3010
    El Caballo
    Closed Accounts Posts: 1,137 ✭✭✭El Caballo


    Anyone got suggestions for a really deep calf and psoas stretch?


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    #3011
    mel.b
    Registered Users Posts: 3,130 ✭✭✭mel.b


    So I'm thinking of signing up for a half marathon later in the year somewhere in Europe and combining it with a holiday / week away. How would you divide your time - go over the week before the run & do sightseeing first, have the run in the middle or sightseeing / holiday the week after the run?


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    #3012
    aquinn
    Registered Users Posts: 2,968 ✭✭✭aquinn


    mel.b wrote: »
    So I'm thinking of signing up for a half marathon later in the year somewhere in Europe and combining it with a holiday / week away. How would you divide your time - go over the week before the run & do sightseeing first, have the run in the middle or sightseeing / holiday the week after the run?

    Oh holidaysssssssssssss.

    If you are well trained for the HM you won't be a complete wreck after it and still be mobile. It's all in the training so it shouldn't take over your full holiday as a result. Find a location and race and book away and you'll be fine to enjoy the break and race.


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    #3013
    Dubgal72
    Registered Users Posts: 4,272 ✭✭✭Dubgal72


    El Caballo wrote: »
    Anyone got suggestions for a really deep calf and psoas stretch?

    Calf: the usual lean against the wall and stretch the rear leg but make sure to keep your weight on the forward/bent knee. Do a few of these on each leg and then bend the rear knee too, extending the stretch into the soleus.

    Heel drops are quite deep too, aren't they?

    Psoas:
    Genuflect and holding your bum and tum tight lean forward and 'pulse'/gently rock.
    You can deepen the stretch by wrapping the mid or upper part of your leg in rubber (see my log :) )

    Hope that helps, you may be familiar with these and want something deeper?


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    #3014
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,112 Mod ✭✭✭✭adrian522


    Number 10 on this list is good I think.

    http://www.hartmann-international.com/articles/5/hope-on-a-rope.aspx


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    #3015
    DubOnHoliday
    Registered Users Posts: 1,292 ✭✭✭DubOnHoliday


    Has anyone been on the Deise greenway yet in Waterford? I plan to be down there in July and am hoping to take in some of it on long runs. It looks amazing...


    http://www.deisegreenway.com/


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    #3016
    spaceylou
    Registered Users Posts: 1,451 ✭✭✭spaceylou


    DubOnHoliday wrote: »
    Has anyone been on the Deise greenway yet in Waterford? I plan to be down there in July and am hoping to take in some of it on long runs. It looks amazing...

    My mother keeps raving about how lovely it is/will be once completed (I think there is a phased approach to finishing it). She would be at the Waterford City end of it, rather than Dungarvan. Haven't been myself but might be there this weekend, will report back.


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    #3017
    DubOnHoliday
    Registered Users Posts: 1,292 ✭✭✭DubOnHoliday


    spaceylou wrote: »
    My mother keeps raving about how lovely it is/will be once completed (I think there is a phased approach to finishing it). She would be at the Waterford City end of it, rather than Dungarvan. Haven't been myself but might be there this weekend, will report back.

    We will be based in Dumore East for two weeks, so am hoping to access it from Waterford city side.


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    #3018
    Gavlor
    Registered Users Posts: 6,179 ✭✭✭Gavlor


    DubOnHoliday wrote: »
    We will be based in Dumore East for two weeks, so am hoping to access it from Waterford city side.

    This is a local place for local people.

    You and your type are not welcome.


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    #3019
    spaceylou
    Registered Users Posts: 1,451 ✭✭✭spaceylou


    DubOnHoliday wrote: »
    We will be based in Dumore East for two weeks, so am hoping to access it from Waterford city side.

    Oh there are some lovely spots to run around dunmore... Great spot, even if I am a little biased!


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    #3020
    DubOnHoliday
    Registered Users Posts: 1,292 ✭✭✭DubOnHoliday


    Gavlor wrote: »
    This is a local place for local people.

    You and your type are not welcome.

    ah heyor!!!:eek:;)


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    #3021
    DubOnHoliday
    Registered Users Posts: 1,292 ✭✭✭DubOnHoliday


    spaceylou wrote: »
    Oh there are some lovely spots to run around dunmore... Great spot, even if I am a little biased!

    it is, the cliff run in particular out to portally cove and beyond.


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    #3022
    Gavlor
    Registered Users Posts: 6,179 ✭✭✭Gavlor


    DubOnHoliday wrote: »
    it is, the cliff run in particular out to portally cove and beyond.

    Have you been up the comeraghs yet?

    Loads of different walks for all the family including this one....

    http://www.activeme.ie/guides/walks/coumshingaun-loop-walk-comeraghs-waterford/


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    #3023
    DubOnHoliday
    Registered Users Posts: 1,292 ✭✭✭DubOnHoliday


    Gavlor wrote: »
    Have you been up the comeraghs yet?

    Loads of different walks for all the family including this one....

    http://www.activeme.ie/guides/walks/coumshingaun-loop-walk-comeraghs-waterford/
    No, but after checking that link, it will be on the list. Although I'll be leaving the family at the beach ;) .... looks spectacular and a hefty climb included.


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    #3024
    Gavlor
    Registered Users Posts: 6,179 ✭✭✭Gavlor


    DubOnHoliday wrote: »
    No, but after checking that link, it will be on the list. Although I'll be leaving the family at the beach ;) .... looks spectacular and a hefty climb included.

    There is an easier route also, well worth the trip. Check out Mahon falls while you're there.

    Just don't tell any of your jackeen friends about it.


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    #3025
    mel.b
    Registered Users Posts: 3,130 ✭✭✭mel.b


    I've got a 10mile race on Sunday next week. Trying to plan tomorrow's run. Is 13km ok, or should it be a bit shorter. Last week was only 9km (did 10km race the day before), week before 15km long run, 15km week before that, 12km week before that. This week I have only done 8km Tues night, 1.5km Fri night (don't ask), 5.5km tonight. Next week plan to do two short runs around 5km Tues & Thurs before the 10mile on Sunday. So is the 13km ok or would a bit shorter be better?


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    #3026
    Krusty_Clown
    Registered Users Posts: 19,506 ✭✭✭✭Krusty_Clown


    mel.b wrote: »
    I've got a 10mile race on Sunday next week. Trying to plan tomorrow's run. Is 13km ok, or should it be a bit shorter. Last week was only 9km (did 10km race the day before), week before 15km long run, 15km week before that, 12km week before that. This week I have only done 8km Tues night, 1.5km Fri night (don't ask), 5.5km tonight. Next week plan to do two short runs around 5km Tues & Thurs before the 10mile on Sunday. So is the 13km ok or would a bit shorter be better?
    If you have no niggles or injury-related concerns, your plan sounds absolutely fine.


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    #3027
    spaceylou
    Registered Users Posts: 1,451 ✭✭✭spaceylou


    DubOnHoliday wrote: »
    Has anyone been on the Deise greenway yet in Waterford? I plan to be down there in July and am hoping to take in some of it on long runs. It looks amazing...


    http://www.deisegreenway.com/

    Walked there today from City end to Kilmeaden (about 10k). It is not finished at the moment and not sure of expected finish date. The surface is mostly tarmac path and switches to kinda compacted gravel in spots. If you were going the whole way to Kilmeaden there are one or two spots where you have to get on the tracks - don't worry only train using it is a tourist thingy for kids that goes really slow and runs maybe once an hour, although I guess when its finished, that will no longer be the case, (or at least I bloody well hope so). To be honest, there are some far nicer trails and pathways around Waterford but on a clearer day than today the river would look lovely and wouldn't be a bad spot if you are engaging in running tourism. If you wanted to loop you could exit the greenway near Mt Congreve nursery and run back on the roads to your car, although the nicer views are actually after that.


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    #3028
    Coffee Fulled Runner
    Registered Users Posts: 435 ✭✭Coffee Fulled Runner


    I have been looking at the logs here and a few questions. Just wondering what's the motivation from those here who use logs? Is it to keep you motivated? To gain advice? Or something else? Also do you find logging here benifits you? I assume it does or it wouldn't be done. Are most who log here involved in clubs or independents and if you are involved with a club can the advice you gain here go against what your coach is telling you?


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    #3029
    Myles Splitz
    Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    Coffee Fulled Runner wrote: »
    I have been looking at the logs here and a few questions. Just wondering what's the motivation from those here who use logs? Is it to keep you motivated? To gain advice? Or something else? Also do you find logging here benifits you? I assume it does or it wouldn't be done. Are most who log here involved in clubs or independents and if you are involved with a club can the advice you gain here go against what your coach is telling you?

    Personally when I started logging it was to be held accountable. It was a time when my club training group were going separate wasy (scholarships/ quiting the sport) and I had done the odd runs with boardsies. Got some good advice in hindsight but thought I knew it all and argued to the hilt and continued to make mistakes but eventually learned from them and grew as a runner.

    More recently since I came back though there is very little interaction and I am not really in need of being kept honest so it is very much simply a diary to go along with my strava stats. The figures can tell you one thing but the description gives just a bit more feedback.

    In terms of the coaching aspect was mostly self coached throughout my log but when I did have a coach I had faith in him based off his own performances but also the improvements I saw in my own performance both short and long term. Didn't get too much contrary advice but he was always willing to take on board advice and discuss it with me and was not afraid to change things if we felt it wasn't working.


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    #3030
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Coffee Fulled Runner wrote: »
    I have been looking at the logs here and a few questions. Just wondering what's the motivation from those here who use logs? Is it to keep you motivated? To gain advice? Or something else? Also do you find logging here benifits you? I assume it does or it wouldn't be done. Are most who log here involved in clubs or independents and if you are involved with a club can the advice you gain here go against what your coach is telling you?

    Personally - motivation is the main benefit for me, also the advice here is pretty dam good with experienced runners happy to help those just starting out (and their piers) when people see your training in black & white the can comment with authority. I'm in a club but unless a clubmate or coach is on boards they don't know what training I do outside the club. Its the best of both worlds.


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    #3031
    kit3
    Registered Users Posts: 2,677 ✭✭✭kit3


    Coffee Fulled Runner wrote: »
    I have been looking at the logs here and a few questions. Just wondering what's the motivation from those here who use logs? Is it to keep you motivated? To gain advice? Or something else? Also do you find logging here benifits you? I assume it does or it wouldn't be done. Are most who log here involved in clubs or independents and if you are involved with a club can the advice you gain here go against what your coach is telling you?

    Motivation for me & also to see why the gaps happened. Looking back on a paper based log (simply a list/distance/time) I could never remember why I had missed runs although I might have had a good reason at the time. That said, I've been sporadic. I abandoned it for a while in favour of Strava but saw Myles quoted elsewhere about the benefits of logging & it made sense so I'm back (for now anyway). Not in a club or coached (wouldn't approach anyone as I'm easily distracted by family commitments etc :o )


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