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The Runners thread
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| Shonak |
Posted on 29-12-2015 23:08
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Tour de France Champion
Posts: 15615
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After being slighty sick over x-mas I have recovered by now. Because of doing mostly 10k runs since around October, I thought I'd like to end the year with a longer run again, probably HM. However I always have quite a drop in performance in winter - which is a bit normal I guess, but can also be at least a bit prevented - and that drop is not only down to my love for cookies, so I'm a bit wary of how I'll do. Any tips for running in winter?
"It’s a little bit scary when Contador attacks." - Tommy V
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| Paul23 |
Posted on 29-12-2015 23:53
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Like with cycling, warm clothing. Also warm up before starting the run and start the run way slower.
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| Shonak |
Posted on 30-12-2015 00:39
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Tour de France Champion
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I know, I was actually more wondering about some (secret) tips about form building, winter motivation and body health, that sort of stuff.
"It’s a little bit scary when Contador attacks." - Tommy V
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| Paul23 |
Posted on 30-12-2015 00:43
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Shonak wrote:
I know, I was actually more wondering about some (secret) tips about form building, winter motivation and body health, that sort of stuff.
Never did any of this. I was mostly doing in-door stuff in winter.
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| Shonak |
Posted on 20-01-2016 19:34
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Tour de France Champion
Posts: 15615
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I recently moved houses and I live now closer to my economic university. Another (major) plus point is that I get to run in Vienna's Prater. Gotta admit, that's just pure joy to run there. Really happy with my recent choice of moving due to this.
"It’s a little bit scary when Contador attacks." - Tommy V
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| Shonak |
Posted on 30-03-2016 16:55
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
PCM$: 350.00
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I'll do a 5k race at my university in May and since I'm mostly a 10k upwards runner I'm not really that used to run a high pace within a short distance. Any tips on how to get best time possible? What kind of intervalls, nutrition before the race, how best manage the effort during the race? I think I read that there are quite some great 5k-runners around, any advice appreciated. 
"It’s a little bit scary when Contador attacks." - Tommy V
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| jseadog1 |
Posted on 30-03-2016 18:19
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Shonak wrote:
I'll do a 5k race at my university in May and since I'm mostly a 10k upwards runner I'm not really that used to run a high pace within a short distance. Any tips on how to get best time possible? What kind of intervalls, nutrition before the race, how best manage the effort during the race? I think I read that there are quite some great 5k-runners around, any advice appreciated.
Pasta the night before is always a great idea! Hydrate very well the night before, but you knew that 
You wanna start the race by finding a good pace, don't kill yourself, but since you are a 10K runner, the fault I could see you having is actually starting out too slow. Usually your second mile will be the slowest, so try to keep a consistent pace. What time do you usually run in a 10K? Do you have a goal time for the 5K?
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| Shonak |
Posted on 30-03-2016 19:29
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
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Thanks!
It's tough to answer really since I don't really know what I'm capable of in regards to 5k. I ran 5k around 22 minutes on a half marathon which is according to Strava my best time, so I definitely think I can bridge to 21 minutes somehow but it's gonna be difficult since those are summer times.
The 11k run I do on a daily basis is not really a good measurement because it's mostly easy (morning) runs and I end up with 55 to one hour, 5 min/km~.
"It’s a little bit scary when Contador attacks." - Tommy V
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| lakebeach |
Posted on 30-03-2016 20:40
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Posts: 1172
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Shonak wrote:
I'll do a 5k race at my university in May and since I'm mostly a 10k upwards runner I'm not really that used to run a high pace within a short distance. Any tips on how to get best time possible? What kind of intervalls, nutrition before the race, how best manage the effort during the race? I think I read that there are quite some great 5k-runners around, any advice appreciated.
I'm sure there are other guys here who know more about running than me, but in general you should do shorter intervals and less long runs than ahead of 10k races and half marathons. I think it is good to vary the intervals a lot, and longer distance sessions than 10-15 km are not necessary imo. Remember to take it easy on the distance/recovery runs and to really run fast when you are supposed to.
One session I like to run to prepare myself for shorter races, is something we call "Supertusingar". You run 400 m, 300 m, 200 m and 100 m, and rest ~60 s between the intervals. This procedure can be repeated around 3-4 times. A tough yet funny training session, especially if you have access to a real running track. |
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| The Rider |
Posted on 30-03-2016 20:59
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Good luck Shonak when the race comes around, I was thinking of entering some races myself further on in the year: I usually just run for fitness but as it is pretty much a main hobby, why not!
As you can do 10k on a regular basis the distance of 2 miles - 3 miles shouldn't be a problem. So then it is a question of more power needed for the shorter distance. I would definitely recommend doing more push-ups, pull-ups and weight training.
Of course the main thing for a new distance is practise. ie After a dozen or so efforts at the 2 mile distance I was able to shave 50 seconds off the original time I was doing.
But my main tip is before running, any distance, aside from the usual stretches consider taking up a series of asana(s) which you feel comfortable with. These yoga postures definitely help with flexibility, limber up the body and can help strengthen parts such as the ankle.
Just some views from someone who did a 10k in the last hour as it happens!  |
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| Ian Butler |
Posted on 30-03-2016 21:18
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Running a lot lately. Try to do 3 times a week, mostly 7 - 8 km. Last two weeks it's been a bit less because I've been very busy but wanting to pick it up again with the sun coming!
Totally not timing my runs, not even calculating the distance, to keep it purely for fun. Have been running faster and faster, though, I can tell. So that's nice |
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| Ad Bot |
Posted on 21-11-2024 21:10
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| knockout |
Posted on 30-03-2016 23:12
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Shonak wrote:
I'll do a 5k race at my university in May and since I'm mostly a 10k upwards runner I'm not really that used to run a high pace within a short distance. Any tips on how to get best time possible? What kind of intervalls, nutrition before the race, how best manage the effort during the race? I think I read that there are quite some great 5k-runners around, any advice appreciated.
First of all , thanks for reviving one of my favourite threads. Totally forgot about it.
I tend to do a lot of 1000 m intervals (well its a 960m round but one can add those few seconds and it doesnt make much difference then) when preparing for 5 k races with 2 minutes break in something which is rather close to the target pace.
A little variation which helped me a lot this winter is to do pace changing runs. E.g. when aiming for a goal pace of 3:24 / km five k with 3:35 and in between a km in 4:10. Awesome for the endurance but if you're already in good shape from 10 k training this might not be as effective for you as it was from me.
Another session I would recommend is 12x400 in goal pace with one minute breaks. For this one a running track is necessary. Depending how good it goes you can make a longer break after the half. This one is good to adapt to the higher pace but you already need some decent endurance to get through.
If you do daily 11 k runs then this is fully enough as lakebeach wrote. Longer runs are absolutely not needed.
Of course, this requires that you know what's your goal time. If you had a 22 min split during a half marathon then I think you surely could get close to twenty minutes. But it could also be that you ridiculously over paced during that HM.
How best manage the effort during the race? Try to run rather consistent the first three to four km. Better stay calm and lose a few seconds than to overpace. It's rather easy to get back 10-15 seconds on the last km if you stayed calm until then.
Greetings from someone who's currently in training camp in the Algarve!
A Big Thank You To All MG Reporters! |
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| Shonak |
Posted on 31-03-2016 10:07
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
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Thanks a lot for the suggestions.
I run in the nearby Prater Park and I have the advantage of having kilometer-signs around me. Might come in handy for the intervalls and I'll try some of the suggestions. Unfortunately no access to running track.
During that HM I was in running heaven, no pain, just speed. Like jseadog said, for me it's more a problem of starting a run at a good pace, so later 5k are easier than the earlier 5k.
"It’s a little bit scary when Contador attacks." - Tommy V
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| lakebeach |
Posted on 31-03-2016 11:14
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Thought I'd might write a little about my current running career.
In May last year, I managed to run a sub 90 half marathon. The official time was 1:29:26 and I was super happy with my performance. I usually struggle in the longer races, but that day was one of last year's best days for sure.
In the summer I ran a 5k race at 18:12, despite the fact I managed to take the wrong turn in an intersection. There were no organiser who showed the right direction and the runners ahead of me were pretty far ahead so I couldn't see where they had gone, so I turned right when I was supposed to turn left. I soon realized I was wrong though, but I lost maybe 25 seconds on the incident.
Since last autumn my left knee hasn't been 100 %. I haven't been able to train as much as would have wanted to, but it's getting better and 11 days ago I ran a 10k race at 39:33. My primary goal now is Göteborgsvarvet, the world's biggest half marathon which takes place on May 21st. |
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| Shonak |
Posted on 31-03-2016 14:48
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
PCM$: 350.00
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So, at quite some warm temperatures I did 5 intervalls within the 10k (1k, 2min pause..) Exhausted but satisfied.. mostly I'm just sweating a lot. I hope/think I will continue with it. Not every day of course, but on a regular basis. Thanks to y'all.
Shame about the injury, hopefully it'll be alright until Göteborgsvarvet (did not copy&paste the name!)
"It’s a little bit scary when Contador attacks." - Tommy V
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| lakebeach |
Posted on 04-04-2016 21:28
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Posts: 1172
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I decided to connect my Garmin account to Strava so now every session will be uploaded to our group "PCM.Daily Runners".
I like the Segment section. Unfortunately it seems like I don't have any KOMs / CRs. Yet.
Pretty interesting to see everybody's activities. I was wondering whom of us is Jean-Marc Pennarun? He seems like a really good runner. |
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| Shonak |
Posted on 04-04-2016 21:32
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
PCM$: 350.00
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Welcome to the group, needs more runners this group so very cool to see you there. It's Aquarius, I'm still in talks with him now and then since he left the forum, great runner indeed.
"It’s a little bit scary when Contador attacks." - Tommy V
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| lakebeach |
Posted on 04-04-2016 21:41
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Shonak wrote:
Welcome to the group, needs more runners this group so very cool to see you there. It's Aquarius, I'm still in talks with him now and then since he left the forum, great runner indeed.
Ah, I see. I remember how he used to calculate lots and lots of stuff based on peoples times on various distances. Maybe I could use some of his help, unfortunately he's never around here anymore.
Today I had the opportunity to run with a group of runners on the tracks of the legendary Ullevi. It was a nice session, and it was interesting to compare my times against others on Strava afterwards. |
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| Shonak |
Posted on 04-04-2016 21:54
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Tour de France Champion
Posts: 15615
Joined: 16-07-2013
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If you comment one of his runs I'm sure he can answer questions, I ask him too at times. I don't think he'll return to the forum, he had mentioned something like that one time.
Yeah, love the comparing too. Strava Labs is also great to see the runs/rides of people you met on the road.
"It’s a little bit scary when Contador attacks." - Tommy V
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| knockout |
Posted on 04-04-2016 22:18
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Grand Tour Champion
Posts: 7735
Joined: 21-12-2010
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It is possible to connect Garmin Connect with Strava? I guess I would try it out then if I would not mainly go on the track the next couple of months.
Still, could you link me to the group again? I'm interested in the activity there
A Big Thank You To All MG Reporters! |
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