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The Runners thread
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| Rauling |
Posted on 23-08-2012 19:36
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Domestique
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I meant SECONDS! 
Yes, that is also why I want to do intervals. I'll try 15:15 20 times which is 10 minutes.
Do any of you know if some pulse watches are able to do intervals? For example 15 seconds --> beep --> 15 seconds ---> beep etc.
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| Aquarius |
Posted on 23-08-2012 20:05
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I guess most Polar watches can do that nowadays, but I only check visually the seconds on my watch. Simple is sometimes efficient. |
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| Rauling |
Posted on 23-08-2012 20:17
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Domestique
Posts: 461
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When running it can be difficult to se the seconds run but I will try with my Casio Illuminator. A very simple watch
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| Aquarius |
Posted on 04-09-2012 22:12
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I totally messed up my 10 k race last Saturday evening. First km in 3'26, then I totally cracked on the climb, and never was on the right pace again. I miserably ended in 40'38". The winner made it in 30'11", that's from another world, really. 
Normally I'll have three more shots at 10k races in October.
More interesting stuff now, but only for physiology nerds.
I've wandered through internet literature about running (endurance, not sprint), and how it relates to VO2, etc.
After doing some calculations, on myself and on other persons whose results or figures I know, I've found them quite accurate.
So, here it is : VMA is in km/h the basic figure used for most calculations. Run at a constant pace but as fast as possible during 3 or 4 minutes, measure the distance and do the math for 60 minutes.
To find your VO2 max : VO2max = 3,5 x VMA.
Performances on a 10 k are done at about 90% of the VMA, on semi-marathon they're done at 85 %, and marathons at 80 %.
Applied to world records that results VO2 max of about 90 (which matches LeMond's numbers, btw.).
Applied to a guy like me, my current VMA is somewhere around 17 or 17,5 km/h, my VO2max is around 59 or 60 ml/kg/min). During my last years (2002-2003) as a competitive cyclist, my VO2 max was around 60-62 (but I didn't train much, for various reasons).
As a first year junior, it was around 65-66. It was the same at 16, but varied much more at 15 (64 in February, 62 early July, 69 mid-September, but I was worn out in September 1998).
My 17,5 km/h VMA matches my running performances quite well, be it for a half-marathon or for a 10 k. Given that, I could have expected to run in about 38' or 38'15" last Saturday.
The guy who won the race has a VO2 of 80 (but he's achieved stuff in cross-country and on 1500 m at international level). The best guys I usually race against have a VO2 of 70 or 72. That's more or less the same that what the best cyclists in amateur pelotons had 10 or 15 years ago.
Sorry for the migraines I may have caused, if anyone bothered reading to the end.
Edited by Aquarius on 04-09-2012 22:13
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| fcancellara |
Posted on 04-09-2012 22:22
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I bruised my shin last Thursday, while playing football on school. But the guy that gave my my bruised shin has one too; the ball was between us, so we both sprinted to the ball and kicked it, but our shins hit each other 
As a result I missed a 5KM last Sunday, and I am still unable to do any kind of would not have been selected to run a 800m for my club in the finals of the national competition, I would probably already be training again already next Saturday, but I don't want to take any risks, also because the national championships relay 4x800m are coming up too, and we have a good chance to get a medal there.
EDIT: Interesting story, Aquarius! 
Edited by fcancellara on 04-09-2012 22:24
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| Ad Bot |
Posted on 21-11-2024 19:25
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| miggi133 |
Posted on 05-09-2012 14:45
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Classics Specialist
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Well, after some time off from the weight room and a whole 1 and a half weeks without running, i started me prepwork for the winterseason today with Weight training...
Got a mate from me club to give me a program and i have to say, that it is the harddest thing ive ever done. Before I took my break I was lifting 40kg in deadlift and and a good 30 in hang clean. Had to cut dow on the weights drastically today especially since i dont train both sides of my body at the same time but basically balancing it out in order to keep a nice and straight line when running...
If this doesnt pay off i am at the end of my latin. If it does however, be prepared for some massive results over the 100 and 200m distances!
Next week I hope to be back on the track! Any Sprinters here that can give me a tip for a good session for short distance sprinters that want to build up fitness again? Nothing sickening please!(really am fond of my stomach)
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| cactus-jack |
Posted on 05-09-2012 23:01
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I have never been in better shape, I am 100% free of injuries, I have a competely new set of training clothing including new shoes...
... yet my motivation has never been so low  I have no idea way.
There's a fine line between "psychotherapist" and "psycho the rapist"
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| fcancellara |
Posted on 05-09-2012 23:11
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cactus-jack wrote:
I have never been in better shape, I am 100% free of injuries, I have a competely new set of training clothing including new shoes...
... yet my motivation has never been so low I have no idea way.
Trying to beat your personal bests or friends should be motivating
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| jseadog1 |
Posted on 06-09-2012 00:02
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My feet are starting to go bad.. however, I need to say that I have ran 2 5K's the past 5 days in high school competition:
1st race -- 9th place (18:56)
2nd race -- 2nd place (18:35)
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| cactus-jack |
Posted on 06-09-2012 10:21
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fcancellara wrote:
cactus-jack wrote:
I have never been in better shape, I am 100% free of injuries, I have a competely new set of training clothing including new shoes...
... yet my motivation has never been so low I have no idea way.
Trying to beat your personal bests or friends should be motivating
Beating my friends usually cheers me up!
There's a fine line between "psychotherapist" and "psycho the rapist"
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| fcancellara |
Posted on 15-09-2012 08:20
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So, I'm going to the finals of the national competition right now, I am 2nd runner of our team on the 800m. We were the best in the qualification rounds, so I'll return with a gold medal! (Well, I hope )
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| miggi133 |
Posted on 15-09-2012 09:21
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I wish you good luck!
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| fcancellara |
Posted on 15-09-2012 17:04
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So, our team totally screwed up. Already on the first discipline, discus throw, 7/8 throws ware invalid and the one that wasn't was a "safe" throw, to make sure we at least secured some points. On the 800m, our normally fastest man was ill, so we lost a lot of points there. The second fastest ran 2.11, and won his heat, but in the fastest heat, like 5 guys ran faster than 2.10. I ran 2.28, which is a pretty okay time since my PB is 2.25 and I haven't been able to train last 2 weeks because of a shin injury.
In short: F*CK!
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| cactus-jack |
Posted on 22-09-2012 17:43
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Today was only my 2nd training in two weeks. I have some strange injury in my left big toe; there's a soft "bump" on the main joint which causes some pain when I try to raise my toe.
It feels pretty good now, I think the little break I've had helped. I'm still only going to be doing a run every other day for a while. It might be because of my new shoes, the sole is much softer and more flexible then the sole on my other shoes. It might have caused me to bend my toe too much.
It's more or less impossible for me to go see a doctor since the waiting period for an X-ray is about 32 weeks whilst the waiting list for an operation is 52 weeks. The waiitng lists in the hospitals here in this country are ridiculous.
Edited by cactus-jack on 22-09-2012 17:47
There's a fine line between "psychotherapist" and "psycho the rapist"
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| jseadog1 |
Posted on 22-09-2012 17:50
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I ran my PR 5K of 18:02 just 2 days ago 
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| Aquarius |
Posted on 22-09-2012 18:15
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Grand Tour Specialist
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cactus-jack wrote:
Today was only my 2nd training in two weeks. I have some strange injury in my left big toe; there's a soft "bump" on the main joint which causes some pain when I try to raise my toe.
It feels pretty good now, I think the little break I've had helped. I'm still only going to be doing a run every other day for a while. It might be because of my new shoes, the sole is much softer and more flexible then the sole on my other shoes. It might have caused me to bend my toe too much.
It's more or less impossible for me to go see a doctor since the waiting period for an X-ray is about 32 weeks whilst the waiting list for an operation is 52 weeks. The waiitng lists in the hospitals here in this country are ridiculous.
If it's soft, it's probably not coming from a bone. So, it's swollen tissues, obviously.
Usually tissues get swollen because of an inflammation or because of some sort of violent reaction.
Depending on which side of your toe joint it is, check your shoes, as you mentioned. Do you feel it's twisting your toe, or passing back and forth and causing pain on the painful part ?
It's pretty long delays in your countries for medical images. Here the delay for an X-ray is about one week, whereas MRI is much longer, but still around 7 to 9 weeks, and a standard scanner is about one month.
In case of emergencies it's shorter, of course, but a toe wouldn't count as emergency.
@jseadog : fairly good time, although still very far from the junior world record on 5 000 m. (it's 12'47,53", senior record is only 10 s faster - makes sense because VO2 doesn't really evolve past junior age).
Given a 5 000 m is normally run at 94 % of one's VMA, your VMA (max aerobic speed) is about 17,7 km/h.
More or less like mine when on a good form.
I was wondering if any one had a clue about the relationship between cumulated ascent and speed ? All I've found on google was that 100 m of ascent were worth one more km of flat (= you'd do the same time on a 10 k with 100 m of climbing that on 11 pan flat kilometres).
Edited by Aquarius on 22-09-2012 18:19
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| cactus-jack |
Posted on 22-09-2012 18:36
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Aquarius wrote:
cactus-jack wrote:
Today was only my 2nd training in two weeks. I have some strange injury in my left big toe; there's a soft "bump" on the main joint which causes some pain when I try to raise my toe.
It feels pretty good now, I think the little break I've had helped. I'm still only going to be doing a run every other day for a while. It might be because of my new shoes, the sole is much softer and more flexible then the sole on my other shoes. It might have caused me to bend my toe too much.
It's more or less impossible for me to go see a doctor since the waiting period for an X-ray is about 32 weeks whilst the waiting list for an operation is 52 weeks. The waiitng lists in the hospitals here in this country are ridiculous.
If it's soft, it's probably not coming from a bone. So, it's swollen tissues, obviously.
Usually tissues get swollen because of an inflammation or because of some sort of violent reaction.
Depending on which side of your toe joint it is, check your shoes, as you mentioned. Do you feel it's twisting your toe, or passing back and forth and causing pain on the painful part ?
It's pretty long delays in your countries for medical images. Here the delay for an X-ray is about one week, whereas MRI is much longer, but still around 7 to 9 weeks, and a standard scanner is about one month.
In case of emergencies it's shorter, of course, but a toe wouldn't count as emergency.
Yes, it's most likely an inflammation of some sort. As I said, my only theory is that it's because of my shoes. I have never had this problem before and it didn't evolve gradually either. I noticed it after my 2nd run with the new, more flexible shoes. I didn't feel anything during the run, but after about 2-3 hours it hit me.
It's right on the top of the major toe joint. I might take it easy during the next month and try to stay away from the shoes. When I eventually start using them again I might spend 1-2 months to adjust. Starting with only short 3km runs or intervals.
There's a fine line between "psychotherapist" and "psycho the rapist"
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| Aquarius |
Posted on 16-10-2012 21:46
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I ran on the track tonight. First time in one month (my last race was on the 16th September), my knee is feeling better but still not good. I've only been swimming three times (50 minutes each), and cycling (at a relatively low intensity) almost 500 km.
I measured my VMA, approximately. It appears I've lost 1,5 km/h, which means that on a 10 000 m, my theoretical time has evolved from 37'24" to 40'24".
Oh well, plenty of time until the next competition... and I might sign a licence this year, at the local club, we'll see if that makes me improve my performances significantly. |
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| jseadog1 |
Posted on 16-10-2012 21:53
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I have a 5K tomorrow, it is my conference championships. I am 3rd place right now, and it id worth double points. I expect to finish in 4th place, and seal the deal for my 3rd play overall finish and earn a medal!
My PR this year is 18:02!
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| fcancellara |
Posted on 16-10-2012 22:03
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jseadog1 wrote:
I have a 5K tomorrow, it is my conference championships. I am 3rd place right now, and it id worth double points. I expect to finish in 4th place, and seal the deal for my 3rd play overall finish and earn a medal!
My PR this year is 18:02!
Good luck!
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