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The Runners thread
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| miggi133 |
Posted on 21-07-2013 17:17
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Ran a 11.80 in the 100m today... Quite happy with it, but my calf tightened up during the 200m... Does anyone have any suggestions to loosen my calf again? Maybe Aquarius  ?
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| cactus-jack |
Posted on 26-07-2013 23:09
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Did a formtest today on the 5000m. Clocked in at 18:21:12 in pretty good conditions, although I have felt better. Had this "hungry" feeling in my stomach all day long.
Looks like I'm enroute to setting a sub-18 time before the end of the year.
There's a fine line between "psychotherapist" and "psycho the rapist"
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| fcancellara |
Posted on 27-07-2013 02:11
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@cactus-jack: 18'21 is a very decent time!
PREPARE FOR A WAY TOO LONG POST!
So, in November there is a duathlon on the beach and through the dunes nearby my home (10km). I would like to participate, but because I am a total noob to these things, I want to do the short distance (3,5 km run - 8 km bike - again 3,5 km run).
There are several problems. First of all, I don't have a suitable bike. My Trek San Francisco is definitely not made for this stuff... I think because the route is tough...
...it's best to use a MTB, but I think it's a waste of money to buy a MTB for this race and never use it again. Is it possible to rent one?
Issue 2: I'm a total noob to cycling. I've never used a racing bike or MTB. I have no idea how fast I am. On my regular street bike I can reach about 50 km/h on a flat, windless section, but I can only keep that speed for 300 m maximum.
Issue 3: The farthest I've ever run is 6 km, it was in a local race, my finishing time was 25'05. I'm not sure if I can handle 3,5 km, then 8 km cycling (somewhat trying to recuperate) and then another 3,5 km.
Of course I'm not going to win, or finish anywhere close to the winner, but I'd like to do this to push my body to the limit and because I think it's nice to try something new. My goal would be to finish in the top 20 (there were 60 participants on the short distance last year). The winning time was 52 minutes, so the opposition is not too strong. The long distance winner's time was 1h18 though, so they do have quite some decent participants.
By the way, I'm not sure if I'm going to participate, but I am considering to do so.
So, tips or suggestions are very welcome
Edited by fcancellara on 27-07-2013 02:12
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| Schleck96 |
Posted on 27-07-2013 03:36
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About the effort question, try not to really drag yourself to your own "red zone". If you feel that you are not going to be able to sustain the pace that you are following at the moment, slow down and find your own rhythm, otherwise it will make the rest of your race very uncomfortable believe me(I've had my bad experience with this). During that process, you might catch up with some guys who give everything they have to follow the best until and they eventually get "Kaputt" and go completely dead until the end. But that's just my opinion of course 
Edited by Schleck96 on 27-07-2013 03:36
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| jseadog1 |
Posted on 27-07-2013 04:01
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5K today finished with a 20:28, VERY HILLY, my worst time all summer but I am happy!
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| Pinktay3 |
Posted on 27-07-2013 07:08
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fcancallara; If the race is in November then you've got at least 3 full months between now and then. I'm no expert at triathlon coaching but I'm fairly successful at state level. I'd break the 3 months into 3 sections; Base, Strength and Speed. I'd spend the rest of this month and August getting down some base miles, so being able to ride in excess of 20km's really easy (40+ should be achievable) and being able to run 10km's pretty easy (again, 15+ should be achievable). Then incorporate strength work into your training over the next month (Spetember), so hills and TT efforts on the bike and hill sprints and beach running during runs. Then the last month (October) combine the 2 and work on speed. So 800's and 1500's for running and 1-2km sitting sprints and 10-20 second standing sprints on the bike.
This is what I'd do to train if I hadn't been doing specific training beforehand. Although I'm not sure how much difference the hills and sand will make. The only racing I do on sand is running from the end if the swim to the entry of transition 
Generally about a month and a half out I do a mock-race over the distance to condition my body, then another one a month out, and a final one 2 weeks out before having an easy training week a week before the event. Not nessesarily slower training, but less volume (so instead of going and riding 20km's at an average of 25km/h, ride 10-15km's at 25km/h). Its a good idea to time the mock-races to see where youre at and how you improve over the month and a half. It'll also give you the opportunity to learn how to measure your efforts and such. Then have a rest day 2 days before the event and a light ride and jog the day before, and you'll be set.
As for the bike, I'm not sure what the go is in America, but here in Australia most of the bike shops are pretty friendly and have a rental service. If not you can generally ask the mechanics or salesmen nicely and you can borrow their bikes If its something you'd like to do more often it probably isn't too bad to shell out a few hundred bucks on a cheap mountain bike... Hope I can help. Any questions, just ask |
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| fcancellara |
Posted on 27-07-2013 07:30
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First of all - I follow middle distance training at my club 3 times a week, we often do something like 2x400, 2x300, 2x200, 2x100, or 4x600, 3x150. That means, I have a good condition (at least for 400m and 800m )
I'm not going to dedicate 3 months to the race: I have much more important things coming up in September: National Championship relay (4x800) and the national finals of the team's competition. It is far more important to do my best there instead of focussing on the duathlon, where there is nothing at stake.
Training on the bike will become difficult because I don't really have a bike on which I can train. I think I will take some rides through the dunes on the paved roads on my normal bike, just to get used to hilly terrain (the 5km 'prologue' I sprint to school everyday is nearly flat), but I won't check my time for that.
Just going to the bike shop is a good idea indeed, I can indeed probably rent a mountainbike there for one day (I'm probably not the only one who needs a rental bike for the race).
Oh and for the record, I live in the Netherlands, not America
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| Pinktay3 |
Posted on 27-07-2013 08:03
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Yes, of course if you're a runner training got nationals there are much more important things to focus on. Maybe just a couple of longer runs a week to condition your legs to the longer distance seeing as I'd assume your have quite good speed and strength already. As for the America/Netherlands thing, sorry, I saw jseadog's post and connected it too America without really thinking |
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| fcancellara |
Posted on 27-07-2013 08:20
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I think you're right, the only thing I need to work on is my stamina. Perhaps I'll start doing some longer runs in October, after the nationals. From November to April I usually run around 10 5 km races so I can use better stamina there as well
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Posted on 22-11-2024 12:10
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| Aquarius |
Posted on 27-07-2013 11:08
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miggi133 wrote:
Ran a 11.80 in the 100m today... Quite happy with it, but my calf tightened up during the 200m... Does anyone have any suggestions to loosen my calf again? Maybe Aquarius ?
Missed that, sorry.
Besides basic calf stretching movements I don't really know. Maybe using electro stimulation (Compex or equivalent) could help ? |
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| golance123 |
Posted on 27-07-2013 14:14
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Aquarius wrote:
miggi133 wrote:
Ran a 11.80 in the 100m today... Quite happy with it, but my calf tightened up during the 200m... Does anyone have any suggestions to loosen my calf again? Maybe Aquarius ?
Missed that, sorry.
Besides basic calf stretching movements I don't really know. Maybe using electro stimulation (Compex or equivalent) could help ?
I would recommend electro stimulation. Near the end of last cross country season I had achilles tendonitis, and the electro stim therapy helped immensely! |
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| miggi133 |
Posted on 27-07-2013 20:37
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Lads, electrostimulation? seriously?
Well, I used a terra band and put my calf near to the point of overstretching to loosen it, and then used a foam roller and the stick to massage it...
Took me 3 days to get rid of it! And I competed again today!
The competition consisted of: 1 heat and a final over the 100 and a straight final for the 200m, with an option to run another 200...
came second in my heat over the 100 (the three quickest in the field were in this heat) with 11.87 and then won the final in 11.79 and then came second in the first 200m in a time of 24.39 and then won the second 200m run in the same time (although it was more like a timetrial as my main competition from the hundred didnt start the second 2...)
After the first 200 race, the Announcer read out my Result as 14.39... New WR! Watch out bolt...
That brings me to the point: I will not compete in the Worlds, as the IAAF called me up shortly after my world Record and ask if I would mind staying home, cause If even Bolt is 5 seconds of my pace, then there would be no need to waste my talent in moscow... They'll send me the gold medal by post and the 200m final in moscow will only be about silver and bronze... So Bolt, once again cant be World Champion over 100 & 200 at the same time. Something he failed to achieve since Berlin2009
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| Aquarius |
Posted on 27-07-2013 22:00
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Electrostimulation, yes, I've also used it on various tendinitis or pulled muscles. It works decently. There are different programs on it (stretching, recovery, etc. it's not only about strength).
Impressive 200 m. A couple more seconds and you'll be able to compete with track cyclists (without a bike) |
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| cactus-jack |
Posted on 27-07-2013 22:15
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fcancellara wrote:
@cactus-jack: 18'21 is a very decent time!
Well, that's my problem. I don't know what a "normal" 5k-time is. I've been running for a while, but I have no idea what a non-athlete should run at. I see 20 minutes as a perfectly normal time, but I'm always a little bit surprised when someone who's in good shape says they did a 24-minute run 
There's a fine line between "psychotherapist" and "psycho the rapist"
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| Aquarius |
Posted on 27-07-2013 22:25
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Random people (who barely do one jogging session per week) run 10 k in ~55 minutes. Say they'd be a bit faster on 5 k, that's still something above 25 minutes.
I don't pretend being any good on short stuff, but I'd say I could do 19 minutes on 5k these days. If I wasn't injured that is. And I usually leave 80 to 93 % of the field behind me on races that are about 15 km long.
If you can do sub 16 you can win 5 000 m at some meetings here, not those with a particularly competitive field though. |
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| itsmichael |
Posted on 27-07-2013 23:10
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Domestique
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Started two months ago training with a club nearby, well ok it's 18km on the bike from my home, but improved my personal bests a bit.
400m; 60.06 (first time ever)
800m: 2.16 (Also first time ever)
5k: 18.08
10k; 42.33 (this one needs to go much faster, as need the 400&800)
Now training for the half marathon of Stockholm, Sweden in September! (:
Twitter; @CuriousThing_s |
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| miggi133 |
Posted on 27-07-2013 23:40
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itsmichael wrote:
Started two months ago training with a club nearby, well ok it's 18km on the bike from my home, but improved my personal bests a bit.
400m; 60.06 (first time ever)
800m: 2.16 (Also first time ever)
5k: 18.08
10k; 42.33 (this one needs to go much faster, as need the 400&800)
Now training for the half marathon of Stockholm, Sweden in September! (:
Cant give an evaluation on the times from 800 onwards, but in case of 400 I may have the most say in this thread
What is your Age if I may ask?
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| itsmichael |
Posted on 27-07-2013 23:47
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Domestique
Posts: 599
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miggi133 wrote:
itsmichael wrote:
Started two months ago training with a club nearby, well ok it's 18km on the bike from my home, but improved my personal bests a bit.
400m; 60.06 (first time ever)
800m: 2.16 (Also first time ever)
5k: 18.08
10k; 42.33 (this one needs to go much faster, as need the 400&800)
Now training for the half marathon of Stockholm, Sweden in September! (:
Cant give an evaluation on the times from 800 onwards, but in case of 400 I may have the most say in this thread
What is your Age if I may ask?
18.. i know,. its very slow hahaha
Twitter; @CuriousThing_s |
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| miggi133 |
Posted on 28-07-2013 00:26
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itsmichael wrote:
miggi133 wrote:
itsmichael wrote:
Started two months ago training with a club nearby, well ok it's 18km on the bike from my home, but improved my personal bests a bit.
400m; 60.06 (first time ever)
800m: 2.16 (Also first time ever)
5k: 18.08
10k; 42.33 (this one needs to go much faster, as need the 400&800)
Now training for the half marathon of Stockholm, Sweden in September! (:
Cant give an evaluation on the times from 800 onwards, but in case of 400 I may have the most say in this thread
What is your Age if I may ask?
18.. i know,. its very slow hahaha
Not at all, if you train for longer distances... I started athletics 2 years ago (with 19) and never trained for 400 metres, but ran 58.05 indoors, cause of the basic mechanics that I was taught to use for 100/200m sprints which apply to 400m as well... If you train for long distance races, (800+) its a diferent style of running, and the furhter away you get from 800 the slower your 4 will get because the longer the distance the more towards the middle of the foot or the heel the running style is. You should probably decide on which distance range you want to specialize and then base your race distances on that... (for 800, 400 will be an extreme in the lower area and 5k in the upper area... and 5k, an extreme in the negatve area should be 1500 at max, etc... Though Others might be better to back that up, since I dont know what a so called max. sub-distance is for Long distance runners)...
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| fcancellara |
Posted on 28-07-2013 00:26
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Very slow? Come on mate, it's good. Not great, but certainly not bad! And keep in mind you only just started two months ago
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