Random Running Questions

dna_leri · 04-06-2014 2:00pm

conavitzky wrote: »

I have a 10k race on Saturday at 7.30pm. I also have a remembrance cycle over 30k that morning. I am bearing in mind that its a leisure cycle.
. Am I mad to do the race? Coach says go for 2 mile run after cycling to stretch out the legs. What drop in performance would be expected? Have dabbled in the dark art of triathlon about 5 years ago and hated running off the bike!

I suppose it depends on how much a 30K leisure cycle takes out of you. For someone not used to it (like me) I'd me fecked and would expect it to add 10%.

The obvious question is why do both, remembrance cycle ok maybe personal reasons but why do the 10K? There will be another one along anytime you want. If you are thinking of Road Race League points then its best 6 events, isn't it? On the other hand if you do both you might be kn@ckered for the 5K next week which means you won't be in front of me, which is a good thing, so go ahead.

I'd also think a few strides at 10K pace would be better for loosening out the legs than a 2 mile run.

conavitzky · 04-06-2014 2:33pm

dna_leri wrote: »

I suppose it depends on how much a 30K leisure cycle takes out of you. For someone not used to it (like me) I'd me fecked and would expect it to add 10%.

The obvious question is why do both, remembrance cycle ok maybe personal reasons but why do the 10K? There will be another one along anytime you want. If you are thinking of Road Race League points then its best 6 events, isn't it? On the other hand if you do both you might be kn@ckered for the 5K next week which means you won't be in front of me, which is a good thing, so go ahead.

I'd also think a few strides at 10K pace would be better for loosening out the legs than a 2 mile run.

The cycle is the priority.
Mainly want to do the race because I had a brutal experience there last year in the heat (getting sick on the road side at 6k) and want to put that experience to bed. Think you are right with the strides call. Will leave it until saturday and see how im feeling. Give it a miss or not I wont be finishing ahead of you over 5k for a while just yet!

Ososlo · 04-06-2014 3:10pm

How useful are club speed sessions between July and October for novices doing dcm? As mileage increases with the long slow run and mid week run is that what the focus should be? Is speed work on top of that a good idea or asking for trouble?

ThisRegard · 04-06-2014 3:28pm

walshb wrote: »

Coffee is a bitch. I guess the usual high fibre based foods should be avoided.

Horses for courses, I often take a bowl of weetabix as a pre race meal and don't have issues.

walshb · 04-06-2014 3:33pm

ThisRegard wrote: »

Horses for courses, I often take a bowl of weetabix as a pre race meal and don't have issues.

I agree. Every body can be different.

pconn062 · 04-06-2014 3:34pm

Ososlo wrote: »

How useful are club speed sessions between July and October for novices doing dcm? As mileage increases with the long slow run and mid week run is that what the focus should be? Is speed work on top of that a good idea or asking for trouble?

It depends how novice they are. If they are in their first year running, coming off low mileage and aiming for anything above 3.30 then they don't really need speedwork at all. If they are a little more seasoned maybe a weekly tempo run would be no harm, but it would need to be considered in the overall structure of the plan. Speedwork in a marathon plan is a difficult one anyway, deciding what is suitable and what might do more harm than good.

walshb · 04-06-2014 3:35pm

To improve your 5 k race time can you do this just as effectively by doing training runs of no more than 5 k? Or do you have to do longer training runs?

Same with 1500 runners. Do they need to do do more than 1500 meters when they train?

Not talking about jogs of more than 1500/5000, but actual quality runs of more than 1500 or 5000.

Ososlo · 04-06-2014 4:04pm

pconn062 wrote: »

It depends how novice they are. If they are in their first year running, coming off low mileage and aiming for anything above 3.30 then they don't really need speedwork at all. If they are a little more seasoned maybe a weekly tempo run would be no harm, but it would need to be considered in the overall structure of the plan. Speedwork in a marathon plan is a difficult one anyway, deciding what is suitable and what might do more harm than good.

Great thanks pconn. As I would have thought myself.

dna_leri · 04-06-2014 4:18pm

walshb wrote: »

To improve your 5 k race time can you do this just as effectively by doing training runs of no more than 5 k? Or do you have to do longer training runs?

Same with 1500 runners. Do they need to do do more than 1500 meters when they train?

Not talking about jogs of more than 1500/5000, but actual quality runs of more than 1500 or 5000.

5K and 1500m runners will do much more than race distance in training.
Take Krusty's log as a good example of someone putting in hard miles for 5K specific training.
Even a 1500 specialist will do 15-25 mins at Lactate Threshold pace during base training.
In pre-competition they will do some miles at 5K-10K pace.
Depending on the coach (or plan) in competition phase they will do less over-distance work but may still do something like 20 min LT pace.
In both cases, although they will include some recovery runs (jogs) much of their 50+ weekly mileage will be at a steady (aerobic) pace.

walshb · 04-06-2014 4:21pm

dna_leri wrote: »

Even a 1500 specialist will do 15-25 mins at Lactate Threshold pace during base training.
.

That would be a hard run over 6-8 k?

dna_leri · 04-06-2014 4:24pm

walshb wrote: »

That would be a hard run over 6-8 k?

LT pace is generally called "comfortably hard" :rolleyes:

Krusty_Clown · 04-06-2014 5:25pm

Ososlo wrote: »

How useful are club speed sessions between July and October for novices doing dcm? As mileage increases with the long slow run and mid week run is that what the focus should be? Is speed work on top of that a good idea or asking for trouble?

The challenge is that you would be introducing a significant amount of 'new stuff' to someone who is relatively new to running (assumption/generalization warning). You've got the physical stress of getting used to running longer distances and introducing the added physical stress of speed-work could put them in a dangerous position in terms of potential for injury. Probably better to focus on one area at a time.

I would think that more emphasis should be put on marathon-pace specific work, rather than speed sessions. When you first start marathon training (for novice runners), typically marathon pace is pretty manageable (as you are not approaching your maximum potential), so introducing (and expanding) the amount of marathon pace running could form the major part of the plan's speed-work. Running slightly faster than marathon pace (for short periods of time) can make marathon pace feel easier though, so you could potentially include some intervals early in the plan, geared towards making MP more achievable. Something like:
Week 01: 8 x 600m @MP -10 secs/mile (10 seconds faster per mile than MP)
Week 02: 5 x 1k @MP
Week 03: 6 x 800m @MP - 10 secs/mile
Week 04: 5 x 1,600 @MP
Week 05: 4 Miles @MP
Week 06: 6 x 1k @MP - 10 secs/mile
Week 07: 6 Miles @MP
Week 08: 6 x 1.2k @MP - 10 secs/mile
Week 09: 2 x 4 Miles @MP
Week 10: 6 x 1600k @MP - 10 secs/mile
Week 11: 8 Miles @MP...
etc...

The above would be in addition to a long run. It's not really speed-work, as it's all in and around marathon pace, and should (in theory) be relatively achievable, while making it easier to hit marathon pace for longer periods, while you build up the long runs. Just a thought...

Ososlo · 04-06-2014 5:36pm

^^^^ yep agreed and we have our plan set up on the novices' forum with mp work.
My question was really about some novices who will be following our plan but who are also in clubs where there will be weekly track sessions/interval work etc.
Should they forego those sessions? Most would not be very experienced runners.
I feel they should just concentrate on the plan from July onwards but that's just my inexperienced opinion. A club tempo session could be beneficial I guess in place of our mp session if it was on offer.

Krusty_Clown · 04-06-2014 7:16pm

Ososlo wrote: »

^^^^ yep agreed and we have our plan set up on the novices' forum with mp work.
My question was really about some novices who will be following our plan but who are also in clubs where there will be weekly track sessions/interval work etc.
Should they forego those sessions? Most would not be very experienced runners.
I feel they should just concentrate on the plan from July onwards but that's just my inexperienced opinion. A club tempo session could be beneficial I guess in place of our mp session if it was on offer.

Yeah, should have read your question a little better! Chances are that club speed-work will likely be counterproductive with a novice marathon plan, but you can't really go asking a runner to choose between his/her club and a marathon plan. As long as they follow the general structure of the marathon novices plan and remain vigilant in relation to injury (space out sessions so they don't overlap too closely) they should be ok. They should really be focusing on their marathon goal form Mid-August onwards though (12 weeks).

Itziger · 05-06-2014 11:20am

Ok, first major dilemma on Marathon Training Plan.

On the 3rd Sunday of the plan, I have a Half that I'll be running instead of that week's Q1. That's not really the problem. My query is, should I do the midweek 4E + 5x (1k @ I.....) + 4x(400 @R....) + 2E session before the Sunday Half race?

Any advice welcome.

Krusty_Clown · 05-06-2014 11:27am

Itziger wrote: »

Ok, first major dilemma on Marathon Training Plan.

On the 3rd Sunday of the plan, I have a Half that I'll be running instead of that week's Q1. That's not really the problem. My query is, should I do the midweek 4E + 5x (1k @ I.....) + 4x(400 @R....) + 2E session before the Sunday Half race?
Any advice welcome.

His holiness (Sir Daniels) says that you if you are racing, you should drop the Q2 (in favour of the race) and do the Q1 mid-week instead. So, the week before the race, you should do your Q1 and Q2 as normal. then (assuming the race is on the weekend when you would normally do the Q1), you would do the race instead and mid-week do the Q1 for that week. You have to take a common sense approach though. Typically an 'all out' raced half marathon can take 10+ days to recover, so if you're not in a position to do the Q1, then don't. No training in the world will help, if you don't make the start-line for your marathon.

nerraw1111 · 05-06-2014 12:34pm

Niggles.

Is there any sort of science or rationale on what niggles can be run off?

Annoying niggle in the calf, goes away when running, next morning, it's back.

dublin runner · 05-06-2014 1:08pm

nerraw1111 wrote: »

Niggles.

Is there any sort of science or rationale on what niggles can be run off?

Annoying niggle in the calf, goes away when running, next morning, it's back.

Difficult one to answer. I think every runner constantly has a niggle or two, it's just one of those things. For example, my right shin is quite tight at the moment but once I get going it loosens out. That's a niggle, not an injury. The main thing is to make sure that that 'niggle' doesn't turn into an injury. It's a balancing act that probably only comes with a bit of experience.

If it's painful to run then probably don't run! Stretch, ice, rest etc.

TRR · 05-06-2014 2:25pm

I like fig rolls. They are a particular favourite of mine post LSR and I eat them liberally when carbo loading. Just one question! how do they get the figs into the fig rolls?

Krusty_Clown · 05-06-2014 2:50pm

TRR wrote: »

I like fig rolls. They are a particular favourite of mine post LSR and I eat them liberally when carbo loading. Just one question! how do they get the figs into the fig rolls?

https://www.youtube.com/watch?v=IOWbtaCuTl0

Next?

Ososlo · 05-06-2014 3:10pm

When people say their leg or whatever feels 'tight' what do they mean exactly? Sore? The muscle in the area is sore?

rob w · 05-06-2014 3:16pm

Will stick this question in here I suppose....

Trying to choose between 2 marathon plans, but looking for some advice. Planning on running my 2nd marathon in Dublin this year (Did my first in 2013). Going to go with a Hal Higdon plan again this year, as I did last year and had no problems. The two plans Im looking at though dont have much variation in them really and I would like to mix some tempo/strides etc. into the runs on Tue/Wed/Thurs.....but Im not sure how many I should do and how often??

Any advice or tips would be much appreciated....Ill put a link to the spreadsheet with the plans below if anyone wants to take a look!

https://dl.dropboxusercontent.com/u/47146575/Training%20Log%202014.xlsx

walshb · 05-06-2014 3:36pm

Ososlo wrote: »

When people say their leg or whatever feels 'tight' what do they mean exactly? Sore? The muscle in the area is sore?

I always put this down to a lack of spring or elasticity in the movement of the joints. There's just very little bounce. Happens to me sometimes.

Krusty_Clown · 05-06-2014 3:43pm

rob w wrote: »

Will stick this question in here I suppose....

Trying to choose between 2 marathon plans, but looking for some advice. Planning on running my 2nd marathon in Dublin this year (Did my first in 2013). Going to go with a Hal Higdon plan again this year, as I did last year and had no problems. The two plans Im looking at though dont have much variation in them really and I would like to mix some tempo/strides etc. into the runs on Tue/Wed/Thurs.....but Im not sure how many I should do and how often??

Any advice or tips would be much appreciated....Ill put a link to the spreadsheet with the plans below if anyone wants to take a look!

https://dl.dropboxusercontent.com/u/47146575/Training%20Log%202014.xlsx

Why don't you just steal the 'Thursday' sessions from the advanced plan? Should just slot into your existing plans.

yaboya1 · 05-06-2014 3:52pm

Ososlo wrote: »

When people say their leg or whatever feels 'tight' what do they mean exactly? Sore? The muscle in the area is sore?

I wouldn't say sore. Not for me anyway.
It's more a feeling of wanting to stop and stretch the leg/muscle to loosen it out so that your running isn't hindered.

tommycahir · 05-06-2014 4:03pm

I really like this thread, have so many random questions at times... i'll stick to one for the moment and in keeping with the training plan type questions.
I completed the wexford half marathon in 1:59 however want to reach sub 1:50 by December and to build on this to do DCM15..
I currently get out about 4 times a week 3x 5-8KM runs usually @ 5:40 KM pace and then a longer 10km to 15KM run on Sunday @ 5:50 KM.. I will probably write off most of September due to a new baby arriving I am also recovering from Patellar Subluxation (ongoing with number of years and casued me to abandon DCM13/14 plans) and recently coming back from pinched nerve between knee and calf..

so how do I get to sub 1:50 between now and December?
More KM on the roads - working on getting that in place
intervals - am a bit lost as to what I should be doing here

strength\core training - need to get back to doing that..:o

dublin runner · 05-06-2014 4:11pm

tommycahir wrote: »

I really like this thread, have so many random questions at times... i'll stick to one for the moment and in keeping with the training plan type questions.
I completed the wexford half marathon in 1:59 however want to reach sub 1:50 by December and to build on this to do DCM15..
I currently get out about 4 times a week 3x 5-8KM runs usually @ 5:40 KM pace and then a longer 10km to 15KM run on Sunday @ 5:50 KM.. I will probably write off most of September due to a new baby arriving I am also recovering from Patellar Subluxation (ongoing with number of years and casued me to abandon DCM13/14 plans) and recently coming back from pinched nerve between knee and calf..

so how do I get to sub 1:50 between now and December?
More KM on the roads - working on getting that in place
intervals - am a bit lost as to what I should be doing here
strength\core training - need to get back to doing that..:o

Your target race is 6 months away so that gives you plenty of time to improve. If I were to advise, I would recommend simply building your base first and wouldn't worry too much about intervals etc. Interval and speed work can come later. Try and get a good foundation first. Build the miles gradually and try and get out an extra day or two a week.

rob w · 05-06-2014 6:02pm

Krusty_Clown wrote: »

Why don't you just steal the 'Thursday' sessions from the advanced plan? Should just slot into your existing plans.

Yeah actually, that looks good. Will incorporate some of them on the Thursday slot so! Thanks!

kit3 · 05-06-2014 10:29pm

TRR wrote: »

I like fig rolls. They are a particular favourite of mine post LSR and I eat them liberally when carbo loading. Just one question! how do they get the figs into the fig rolls?

Guess it's something like this :

ultraman1 wrote: »

Heaps of sugar.load of butter,vanilla,cinimimnground almonds....cream the crackers outta it....add in a load if eggs......add in flour....put half d mixture in a tray..throw in a load of fig rolls. Put d other half on top and bake till its not burnt.....will work with rehydrated figs aswell

Ososlo · 10-06-2014 12:27pm

Should you go running in thunder and lightening?

nerraw1111 · 10-06-2014 12:33pm

Ha.

That reminds when myself and Dogsly got stuck up at Two Rock during lightening and we both didn't have a clue what to do.

When Thunder Roars, Go Indoors.

http://www.runnersworld.com/trail-running-training/lightning-strikes

http://www.rockymountainhikingtrails.com/lightning-hiking-rocky-mountains.htm

rom · 10-06-2014 12:51pm

Ososlo wrote: »

Should you go running in thunder and lightening?

My best run this year was in thunder, lightening and a flood. Ran through Cork on an 18M run. Came back through the city only it was flooded and had to run through the flood (bad idea as 1: water contained bad stuff, 2: I could have fallen down a manhole). Heading out the road there was a power cut and all the lights went out. Kind of class but a little weird. Had the wind behind me going home and ran two of the fastest miles every due to it. Best run ever.

Running on flood streets is a silly idea

Thunder and lightening is fine. If its storm force wind then thats the only thing that keeps me in.

Ososlo · 10-06-2014 1:05pm

rom wrote: »

My best run this year was in thunder, lightening and a flood. Ran through Cork on an 18M run. Came back through the city only it was flooded and had to run through the flood (bad idea as 1: water contained bad stuff, 2: I could have fallen down a manhole). Heading out the road there was a power cut and all the lights went out. Kind of class but a little weird. Had the wind behind me going home and ran two of the fastest miles every due to it. Best run ever.

Running on flood streets is a silly idea Thunder and lightening is fine. If its storm force wind then thats the only thing that keeps me in.

After reading the links above I don't think running in thunder and lightening is fine!
"Know that there’s an average of 54 reported deaths due to lightning each year, and hundreds of people are permanently injured after becoming struck. These injured folks suffer long-term symptoms like memory loss, attention deficits, stiff joints, irritability, fatigue, weakness, muscle spasms, depression, and more."
I do know a lot of people with the above symptoms too who never ran and never got struck by lightening :pac:

My most memorable and enjoyable run ever was during a storm force wind last winter. I'll never forget it and if I never run again I'll have that fantastic memory with me. Running in thunder and lightening seems a little more dangerous to me!

Krusty_Clown · 10-06-2014 1:13pm

Ososlo wrote: »

After reading the links above I don't think running in thunder and lightening is fine!
"Know that there’s an average of 54 reported deaths due to lightning each year, and hundreds of people are permanently injured after becoming struck. These injured folks suffer long-term symptoms like memory loss, attention deficits, stiff joints, irritability, fatigue, weakness, muscle spasms, depression, and more."
I do know a lot of people with the above symptoms too who never ran and never got struck by lightening :pac:

My most memorable and enjoyable run ever was during a storm force wind last winter. I'll never forget it and if I never run again I'll have that fantastic memory with me. Running in thunder and lightening seems a little more dangerous to me!

I haven't read the article, but I'd imagine it's written in the US, where their weather is a little more extreme than ours.. Chances of being hit by lightning in this country are pretty slim, particularly when you are not the most exposed element on the landscape. I wouldn't head to the top of Tree Rock, lick my finger and hold it in the air though, just in case.

seamus · 10-06-2014 1:18pm

You're several thousand times more likely to be hit by a car or to slip and hit your head than you are to be hit by lightning in Ireland. You are in fact five times more likely to win the lotto than to be struck by lightning. Just avoid sheltering under lone trees or waving a metal pole around and you'll be fine.

The risk in the US is much greater for a number of reasons, but still in the "not that likely" territory.

Run in an urban area and your chance of being struck is practically zero.

nerraw1111 · 10-06-2014 1:24pm

seamus wrote: »

You're several thousand times more likely to be hit by a car or to slip and hit your head than you are to be hit by lightning in Ireland. You are in fact five times more likely to win the lotto than to be struck by lightning. Just avoid sheltering under lone trees or waving a metal pole around and you'll be fine.

The risk in the US is much greater for a number of reasons, but still in the "not that likely" territory.

Run in an urban area and your chance of being struck is practically zero.

True but running around a park during thunder is asking for trouble.

It's rare enough in Ireland not to be much of an issue but I reckon the US advice still stands on what to do when there is an actual lightning storm.

rom · 10-06-2014 1:44pm

nerraw1111 wrote: »

True but running around a park during thunder is asking for trouble.

It's rare enough in Ireland not to be much of an issue but I reckon the US advice still stands on what to do when there is an actual lightning storm.

Would never run near trees during it. Thats mad.

rom · 10-06-2014 1:45pm

What is the perfect pre session meal. I have a session tonight at 6. I eat my lunch at 1. Prob just have a banana around 5. Any suggestions?

ThisRegard · 10-06-2014 1:51pm

Krusty_Clown wrote: »

Chances of being hit by lightning in this country are pretty slim,

There was a young lad killed by lightning in Tallaght about 3 or 4 years ago. It's the only recent case I can think of.

crisco10 · 10-06-2014 2:47pm

Did an LSR before work this morning...But really struggled about what to have for breakfast! I usually just do short runs in the morning so just have breakfast after...

I didn't want to waste time eating porridge at 6am so just had a big dinner last night and a few crackers this morning before heading out.

Anybody got any better suggestions for a snack before a long early morning run?

adrian522 · 10-06-2014 2:56pm

crisco10 wrote: »

Did an LSR before work this morning...But really struggled about what to have for breakfast! I usually just do short runs in the morning so just have breakfast after...

I didn't want to waste time eating porridge at 6am so just had a big dinner last night and a few crackers this morning before heading out.

Anybody got any better suggestions for a snack before a long early morning run?

How long of a run are we talking? Anything up to 2 hours I'm fine without any major breakfast, personally I wouldn't eat for 2 hours before running anyway. Maybe a banana might be ok, but some people have a bad reaction running straight after any food.

crisco10 · 10-06-2014 3:09pm

adrian522 wrote: »

How long of a run are we talking? Anything up to 2 hours I'm fine without any major breakfast, personally I wouldn't eat for 2 hours before running anyway. Maybe a banana might be ok, but some people have a bad reaction running straight after any food.

Usually more than 1hr 45, less than 2.5hrs.

It could be in my head but I just feel that it being 12 hours since my last meal, it's a long run to do.

dna_leri · 10-06-2014 4:56pm

crisco10 wrote: »

Did an LSR before work this morning...But really struggled about what to have for breakfast! I usually just do short runs in the morning so just have breakfast after...

I didn't want to waste time eating porridge at 6am so just had a big dinner last night and a few crackers this morning before heading out.

Anybody got any better suggestions for a snack before a long early morning run?

Personally I have a small portion of yoghurt and muesli about half an hour before an early morning long run. On an empty stomach it digests quickly.

ecoli · 10-06-2014 5:05pm

A high protein snack just before bed is one option that I have utilized previously fairly effectively recently when I had a short turnover between night run and and early morning LSR.

Like yourself not a huge fan of an LSR on empty but found a protein shake just before bed and something very light that digests easy (dna's suggestion is ideal) in morning can work wonders.

Cottage cheese is also an option as its protein is slow release which is ideal during fasting period in sleep

Ososlo · 10-06-2014 5:48pm

ecoli wrote: »

A high protein snack just before bed is one option that I have utilized previously fairly effectively recently when I had a short turnover between night run and and early morning LSR.

Like yourself not a huge fan of an LSR on empty but found a protein shake just before bed and something very light in morning that digests easy (dna's suggestion is ideal) can work wonders.

Cottage cheese is also an option as its protein is slow release which is ideal during fasting period in sleep

that's very interesting. Would never have considered eating something just before bed. Does cheese not give you nightmares:pac:
Must try that as I can't eat just before running early (have to leave 2 hours from when I eat to when I run as I get stitches)
Thanks!

dna_leri · 10-06-2014 5:56pm

Ososlo wrote: »

that's very interesting. Would never have considered eating something just before bed. Does cheese not give you nightmares:pac:
Must try that as I can't eat just before running early (have to leave 2 hours from when I eat to when I run as I get stitches)
Thanks!

I used to think I needed 2 hours also but found out (by trial and error) that it is much less first thing in the morning.

Ososlo · 10-06-2014 5:59pm

dna_leri wrote: »

I used to think I needed 2 hours also but found out (by trial and error) that it is much less first thing in the morning.

Must try it so. I'll blame you if it's a disaster:)

Dracman · 11-06-2014 1:10pm

Hi folks. I had started running about 2 years ago and really started to get into it. I have had an ongoing problem with my back for years which was lower back pain which came on every once in a while. Its due to not having strong lower spine vertebrae which were damaged over years of not taking care of myself. The problem got bad last September/November (2013) and I was told the running impact on concrete was doing the damage and I had to stop. The thing is (and as you all will agree), running is addictive and Im addicted and I am cracking up not being able to get out. Can any of you with the same problem or just knowledge please advise how I can ease myself back into it and even try different techneiques or types of ground etc. Id really appreciate help with this and as much advice as I can possibly receive. Even if I can get out once a week very slowly.

barryoneill50 · 11-06-2014 2:03pm

A friend of mine (cough cough) is looking for a bit of coaching. He feels he has somewhat stagnated in recent months and feels he could benefit from someone with a bit of know how. Can this be done long distance or does it have to be done face to face or a mix of both. He is more than willing to pay the coach for his/her time. Has anyone here availed of/provide such a service or can anyone recommend a course of action...thanks in advance

rom · 11-06-2014 3:10pm

barryoneill50 wrote: »

A friend of mine (cough cough) is looking for a bit of coaching. He feels he has somewhat stagnated in recent months and feels he could benefit from someone with a bit of know how. Can this be done long distance or does it have to be done face to face or a mix of both. He is more than willing to pay the coach for his/her time. Has anyone here availed of/provide such a service or can anyone recommend a course of action...thanks in advance

I have been coached by long distance and locally. Both can work very well. I have helped a few on this forum also for different lengths of time. There are a lot of people out there that will do this for free and their love of the sport but all the ask is a good effort from the person training. Regarding going down the paying route I know of two high profile athletes in Ireland that offer such coaching and some on this forum are coached by them and have got great results. I do think if someone is willing to spend money then they are serious about it. However nothing worse than wasting your time giving advise for someone to ignor it all. I do think people need some sort of direction and coaching can help. It all matters to what level you want to go for. A club structure may be enough or maybe you want more.

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