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)...
Thanks for the explonation, although the problem is that i cant decide. So meanwhile i'm training for my second half marathon, i'm also training my 400 and 800 (also because our club championships include a 100 and 800). but yeahh i will probably (after Stockholm) choose for the 400m - 800m and the 5k.
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
My 5k-PB is 21'12, I ran it on my birthday almost 5 months ago. However, my average speed on a 6k-race a month later was higher, 25'05. That one also felt a lot better.
I don't know what it is, I think I just have bad stamina...
So, just for the record guys, my PB's:
100m - 13.97 (A year ago, I barely do 100m. This one was after an 800m, gotta love time schedules. I think I should be able to easily break 13.50)
600m - 1.41 (whilst having mononucleosis)
800m - 2.19
1000m - 3.10 (first race of the season this year so I wasn't in great shape)
What should my potential 5000m time be? I think sub-20 should be physically possible, but always after 3km my legs begin to feel heavy and my pace drops.
While I'm at it, what kind of time should I aim for on a 400m? I really want to do a 400m although I never did it in a race. I think I might be able to do one this year (only next year it is an official distance for me because I'm from 1998).
While I'm at it, what kind of time should I aim for on a 400m? I really want to do a 400m although I never did it in a race. I think I might be able to do one this year (only next year it is an official distance for me because I'm from 1998).
Since your Junior C if i'm not mistaken, you could probably take part in a Junior B race, a lot of races allow that. (think about the track meetings in Utrecht, although its maybe to far for you.)
I've heard about the U-Track meetings indeed, but I think I'll run a 400m in Gouda on the 23rd, I checked last meeting's results and there were quite a few C's there
EDIT: By the way, I've just made up my goal for the coming seasons: qualification for the National Championships individual 800m for B-juniors in 2015
I'd probably need about 2.07.50 for that, which is 12.5 seconds faster than my current personal best.
If I fully recover from mononucleosis, I can still improve my PB to let's say 2.17.50 this season, then next season my goal will be 2.12.00 and my goal for 2015 will be 2.07.50.
Now that may seem like huge leaps, but over the last few years I've improved my personal bests by huge margins: from 2010 to 2011 I've improved my 1000m PB by well over 10 seconds. Last year my personal best on the 800m was 2:25'87, now it is 2:19'75, if I would not have become ill that would be even faster. It's already 6 seconds and the season is not even nearly over yet. I think that 2:07'50 is a realistic goal.
Edited by fcancellara on 28-07-2013 01:32
fcancellara wrote:
I've heard about the U-Track meetings indeed, but I think I'll run a 400m in Gouda on the 23rd, I checked last meeting's results and there were quite a few C's there
Just had a quick look on the results over there, Those c's who were there, did a good job. I guess you will do fine over there.
just a quick foot note; i'm competing there also, although i'll do the 800
fcancellara wrote:
I've heard about the U-Track meetings indeed, but I think I'll run a 400m in Gouda on the 23rd, I checked last meeting's results and there were quite a few C's there
Just had a quick look on the results over there, Those c's who were there, did a good job. I guess you will do fine over there.
just a quick foot note; i'm competing there also, although i'll do the 800
Haha, cool. What is your club? 18km's from Tiel... VAV?
fcancellara wrote:
I've heard about the U-Track meetings indeed, but I think I'll run a 400m in Gouda on the 23rd, I checked last meeting's results and there were quite a few C's there
Just had a quick look on the results over there, Those c's who were there, did a good job. I guess you will do fine over there.
just a quick foot note; i'm competing there also, although i'll do the 800
Haha, cool. What is your club? 18km's from Tiel... VAV?
Since I live between Leiden and Katwijk, AV Rijnsoever is closer to my home. They have a nice track but hell, they suck. They don't even have enough members for youth competition teams
fcancellara wrote:
Since I live between Leiden and Katwijk, AV Rijnsoever is closer to my home. They have a nice track but hell, they suck. They don't even have enough members for youth competition teams
That sucks, those competition are the most fun!
Although you should be happy they have a track haha, the club here in Tiel (Astylos) doenst have one, only grass. thats why i'm cycling every time to Culemborg!
miggi133 wrote:
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)...
I agree. Most guys at my club who focus on 800 run 400 and 1 500, sometimes 200 (sub 25), and up to 5k on the road.
If you're focused on road running, 1500 is indeed the max sub-distance you should run (or rather may expect to run competitively). Performances on 1 500 are very VO2 max dependant, like on the road, but without the endurance aspect. By endurance I mean how quickly performances drop over effort time.
So... I tried running again, for a change from cycling. I did roughly one hour at a rather slow pace (5:03 / km).
It appears that I'm still partially blocked around my sacro-iliaque joint (related pelvis bone are sacrum and hip), and my groin is still strained.
If I don't recover very quickly, and I don't see so many signs of improvement, my running season is over.
Meh...
I can't even figure out what causes this. I've been to an osteopath several times, my soles are fine, I use various running shoes, I stretch (maybe not enough though ?), I've had my teeth checked. Right now I'm a bit despaired.
Aquarius wrote:
So... I tried running again, for a change from cycling. I did roughly one hour at a rather slow pace (5:03 / km).
It appears that I'm still partially blocked around my sacro-iliaque joint (related pelvis bone are sacrum and hip), and my groin is still strained.
If I don't recover very quickly, and I don't see so many signs of improvement, my running season is over.
Meh...
I can't even figure out what causes this. I've been to an osteopath several times, my soles are fine, I use various running shoes, I stretch (maybe not enough though ?), I've had my teeth checked. Right now I'm a bit despaired.
It does sound like a sever hip flexor strain of second degree... If, by blocked you mean that it hurts once you raise your leg to a certain height at least...
Are/ were you stretching while you were sitting out injured? And if so, which ones did you use?
Also, maybe using different running shoes all the time could be a supporter of the cause, since you are not 100% getting used to 1 shoe and stick to it, so your legs arent fully comfortable when you are running, since every shoe is a little different... Regardless of insoles.
(Maybe you could give a little more info ion the issue... Maybe describe the pain in more detail and which movements cause you pain. Maybe I can advise you a little on it. Afterall, I cured my hip flexor injury by myself with several dÃfferent stretches, some core work and slowly starting to do some weights to increasingly add stress on it until it was fully healed...)
It's two different problems, although they may be linked.
I've had a pain in the back of my pelvis for two weeks or so, whereas the groin has been hurting since the 10th of February. That one has been coming and going. It forced me to rest in March (10 days without running), and then I could progressively increase the work, it was still a bit aching but didn't get worst while I ran. Until one month ago, when it started aching after a race, for no reason (see on the previous pages, the one when I went on the wrong track). Since then I've barely been able to run, and any attempt has only made things worst. Especially increasing the speed really takes its toll, so short joggings are almost possible, but longer or harder runs are too painful.
So, the hip and sacrum joint that is blocked is on the left side, it hurts a bit when I sit, it especially hurts when I raise, or stand on my left leg. The pain was vaguely present for 15 days, and seemed to be vanishing, but as soon as I started running it became really sensible. It still is, but I'd say only half of what it was while I ran.
I think I'll get myself another trip to the osteopath as soon as I can. Mustn't be too serious, although it may tend to block again any time soon.
The groin injury was only present on the adductor first, or at the moments it didn't really ache. When it started getting worse, one month ago, it really became a groin. At worst I couldn't even raise my foot from the ground after showering (which was embarrassing). It hurts (like a tendinitis) on the whole front of my pelvis bones (down the abdominals, above the genitals).
I've not stopped all sports though, as cycling doesn't seem to have an influence on the injuries, so I've cycled a truckload of kilometres instead.
To relieve all that, I've done various stretching movements.
I'm not too sure of the names in English, but I do the splits, that one :
That one too :
This one :
And one for the abdominals, which relieves the groin too. I can't find a picture, but I just try to get taller, raise my arms above my head, and sort of push my stomach forward.
And lastly those ones for the bum muscles :
And others that are not related to aching parts, of course.
Hmmm... From Spitballing, Id say that the hip/back issue sounds more like something none muscular/muscle fibre related... Have you considered a stress fracture or something like that? (Though I know that it sounds unlikely... But since you say it hurts when you sit and had various occurances that you had painful moments when standing up, it might be a possibillity... But I could be completely wrong with that diagnosis )
As for the groin: That sounds like an injury that came from wrong movememnt (maybe even caused by wrong movemennts because of your pain) and is probably just a pulled groin. To ease that, keep stretching and use Tennis, Golf and Hockey Balls to massage the area (self applied deep tissue massage. If you have a Foamroller, carefully rolling out the area should help you as well...
Back to the hip: When you say that your left side isfeels blocked off, do you mean it feels stiff and inflexible or just hurts so much that you cant move properly as a result... (I still cant really make sense of that, hence why the spitballing above )
But I may not be a bad aidea to go back to the Physio... Or even go to a GP. Maybe he can asses if its bone or muscle related and can send/prescribe you the right treatment, so you dont necessarily waste a lot of time and money on the wrong treatment. (I know for a fact that Physios are Gangsters...)
The back of my pelvis feels like it should move or rotate to some extend, at least feel a little flexible, which it does on only one side. The other one is stiff. Like if two parts were stuck together.
I'm not sure where the adductor problem comes from. Everything went almost fine until one Sunday morning and a hill climb session in the pouring rain. Nothing special happened but when I tried stretching in the afternoon, something felt wrong in my right leg, the muscles were all stiff, and problems started from there. Trying to stretch feels mostly useless on this part. It's like if I had maximal flexibility but still have the pain.
I don't have tennis balls or stuff like that, only ice pockets and a Compex stimulator.
I'll have to pay a visit to the GP (stands for general physicist as in "doctor", right ?) for my athletics licence anyway, so I'll see what he thinks about it.
With our stupid system I can't go to a physio without seeing a doctor first, whereas osteopaths can be seen by anyone.
By trying to crack my pelvis myself, I've had half a success, it feels better now in the back. Not sure I should try to run again though.
fcancellara wrote:
I've heard about the U-Track meetings indeed, but I think I'll run a 400m in Gouda on the 23rd, I checked last meeting's results and there were quite a few C's there
Just had a quick look on the results over there, Those c's who were there, did a good job. I guess you will do fine over there.
just a quick foot note; i'm competing there also, although i'll do the 800
Turns out I'm going to the Friday's Practice of the Belgian Grand Prix. No 400m for me
Aquarius wrote:
The back of my pelvis feels like it should move or rotate to some extend, at least feel a little flexible, which it does on only one side. The other one is stiff. Like if two parts were stuck together.
I'm not sure where the adductor problem comes from. Everything went almost fine until one Sunday morning and a hill climb session in the pouring rain. Nothing special happened but when I tried stretching in the afternoon, something felt wrong in my right leg, the muscles were all stiff, and problems started from there. Trying to stretch feels mostly useless on this part. It's like if I had maximal flexibility but still have the pain.
I don't have tennis balls or stuff like that, only ice pockets and a Compex stimulator.
I'll have to pay a visit to the GP (stands for general physicist as in "doctor", right ?) for my athletics licence anyway, so I'll see what he thinks about it.
With our stupid system I can't go to a physio without seeing a doctor first, whereas osteopaths can be seen by anyone.
By trying to crack my pelvis myself, I've had half a success, it feels better now in the back. Not sure I should try to run again though.
Thanks for the advices anyway.
Yeah, weirdly its the same in germany... But in Irelansd Physiotherapy seems to cover both, Physiotherapy & Ostheopathy in one term
