Kit, just in case you didn't know, the fat covering your abs won't go away by doing more crunches. If you want to go the weights route then legs, chest and back (biggest muscles) will have the largest impact on weight loss.
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Charles are you registered on runbritain and/or powerof10? Would love to follow your continued progress (in a non-stalking manner!) if you were. That said I'm sure the events you do enter tend to be a fair bit more extreme than the standard efforts the rest of us do.
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I don't do a lot of racing and when I do, it's not in normal events. I've ended up on runbritain from a 10k I did in 2010. http://www.runbritainrankings.com/ru...hleteid=121144 I'm somewhat faster than that now
Follow me on Strava though: http://www.strava.com/athletes/537862 although the next 16 weeks are going to be very dull to follow.Last edited by charlesr; 19-06-2014, 07:13.Comment
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I've registered on Strava, I'll look into it to later, when I'm on the PC and can hook up my Garmin.
So last night I had my first attempt at the steeplechase jumps. I can tell you it was it particularly nervous just stood next to one and seeing that it was the height of my hip, let alone think about jumping one every 100m or so. The actual overall experience wasn't quite as daunting as I feared though.
Last nights training was a 40 minute 400 relay session with partner. I'd run 400m, they'd go when I got round while I rested and repeat but after the final bend I'd run on the grass on the inside and practice the jump. I think between us we covered 34 laps, so I had 17 jumps and got over every one relatively fine (on and over to be precise) in the actual race I think I've only got to jump around 18 of them anyway. In 5 laps rather than 17. Easy... I'm trying not to think about the 5 water jumps too much and I'm quite prepared for setting the slowest (powerof10.info tracked) men's 2K Steeplchase time of the year. Just want to complete it in one piece!Last edited by Mr M0by; 20-06-2014, 11:10.Comment
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Are you Ged? I thought some crazy stalker that doesn't do any exercise was er stalking me.
Steeplechase sounds great. Get someone to take pics.Comment
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Charles/Andy, have either of you got any links to any web pages or videos of recommended warm-up/stretches routines?
Honestly I'm constantly limping the day after training (have to walk downstairs sideways the morning after) or feeling strains here and there and I'm hoping its just down to the fact that I'm not really doing much of that.
I've been surprised how little emphasis has been put on it in the club training. It seems a slow jog and then a couple of bursts of strides out is all we're ever tasked with.
I suppose another possibility is that it's 'growing pains' from exerting and strengthening everything or worse, a sign of something about to break!Comment
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Regardless of what caused it, sounds like you need a week off.
Even if you don't stretch at all after running you should still be able to walk fine the next day unless it's after a serious race. I'm going to experiment with stretching (after) one leg and not the other and see how much difference it makes.
As for warm up routines, it's different for race and for slower training. For the latter you can just walk and gradually speed up for the first 5 mins as the HR rises, but for racing, there are more rigorous recommends. I can't find the link I posted somewhere in this thread - if you find it let me know! I need to add it to my bookmarks. The shorter and more intense the distance, the more warm up you need, although I think that might reverse itself as you get below 5k
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Well I survived the 2K Steeplechase! Finished third even with a time of 7:11. My 1K PB is 3:08 so taking into account the additional 20 flat steeple jumps and 5 water ones, I'm pretty pleased with that as a first effort. It wasn't as uncomfortable as I feared. I mean it wasn't comfortable either but once I got over the first water jump (I was soaked up to my waist and had to wade out but got progressively further with every jump) and the one immediately after that, with heavy wet and skippy shoes, I felt more confident.
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Getting back to working out this week after an extended period of illness (nothing individually big, just lower back pain, then cold, then a chest infection back-to-back). Need to put a lot of effort in, as I'm entering a cosplay competition at a con later in the year and I need to look my best.Comment
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Who as?
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Yep, that's me. Follow request sent.Originally posted by charlesr View PostAre you Ged? I thought some crazy stalker that doesn't do any exercise was er stalking me.Comment
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I like to warm-up with a mile minimum these days before most runs; either running the first mile of a long run much slower than the target pace, or a separate warm-up run before a race or speedwork session where I'm shifting through the gears progressively to finish at something that feels like tempo pace. I've also started doing a few strides to get the full range of motion into my legs.Originally posted by Mr M0by View Post
As for recovery, I try and make sure I'm eating something within 30 minutes of finishing a run of any nature, with the quantity and quality increasing if it was a particularly hard session or race. I also do a lot of foam rolling and during my marathon training, I was getting weekly sports massages at the local training college.
How old are you if you don't mind me asking, Ged? A good buddy of mine is in his mid 40s and pretty much matches me at the moment, PB for PB, but his long runs are always of a much higher intensity than mine and coupled with his age, he's breaking down every couple of weeks with all sorts of strains, pulls and aches. I repeatedly tell him to save the hard efforts for actual hard sessions and to keep long runs easy or steady, but he's too motivated to win this endless battle we have going on!Comment
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Good plan!Comment
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