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Meester 14-May-08 02:35pm

The running thread
 
So we’ve got the 2008 Sydney Half Marathon coming up on the 18th and it’s really got me thinking…

I used to be a very competitive runner. Used to run at state comps at high school, all that business. After a lengthy hiatus (of approximately 5 years or so), and in response to my realisation of my inability to around the block (not quite, but you know what I mean) I have recently been getting back into running. I have just got over the first hump of dealing with muscle and joint strain from using things that haven’t been used in a while! I’m in the perfect position to start really training hard.

Not only do I feel alive again, happy with life (which is probably a combination of other things too) but I feel fit and healthy. Now I wasn’t without exercise, I did lots of swimming and still cycle heaps, but for me, running gives me something to really look forward to.

I am currently running 6k in 22 mins or so. My goal is to be able to run half-marathon length in under 1 hour 40. I would like to achieve this in 10 weeks.

I know a lot about running, and training, but was wondering if anyone had tips for achieving these sorts of objectives?

I couldn’t find a thread when I searched. So treat this as a running thread. Stories, tips, websites, etc!

Spitchen 14-May-08 02:56pm

Quote:

Originally Posted by Meester
So we’ve got the 2008 Sydney Half Marathon coming up on the 18th and it’s really got me thinking…

I am currently running 6k in 22 mins or so. My goal is to be able to run half-marathon length in under 1 hour 40. I would like to achieve this in 10 weeks.

I know a lot about running, and training, but was wondering if anyone had tips for achieving these sorts of objectives?


You sound at about the same level as me. That said, a 6k run isn't a great indication of running fitness as its not that difficult to pelt it out over a short distance of 6k and run that time.

100mins for the half is very realistic. I've run it twice and have done around 95 mins both times and I'm an old c_unt. :P .

10 weeks isn't long but just try and get a couple of long runs under your belt (15km ish). But make sure you build up to that distance, otherwise you'll get injuries.

And don't do any long runs or heavy sprint sessions in the final 10-14 days. There is no point as the positive effects of training on your muscles etc take around 14 days to take effect. Plus you wanna conserve some energy for the big run.

lexah 14-May-08 03:17pm

i've just started training for a full marathon at the end of august. i am pretty happy with my progress so far, despite the occasional frustration, and as part of my training will be competing in the perth half marathon next month.

i just want to finish it, thats all... atm not fussed about time. considering i used to HATE running, i'm pretty happy!

Currently my average pace is about 5min 40 per k. I track it with my nike + ipod thingy (which I have to thank for even running at all!)

Meester 14-May-08 03:46pm

Spitch, I am not training for a race per se, I am training to reach a point that would be adequate to race. You live in or new Newtown hey, do you track run or street run? I love St Peters park actually, though I'm currently living in Gashfield so I don't see it much any more.

I am planning on mix matching from now on. I have generally been the type of guy who sets himself a 10k run and tries to better the time. Judging on material and my old coach, I reckon I should start running time, rather than distance...

What do you guys do?

Spitchen 14-May-08 04:44pm

Quote:

Originally Posted by Meester
Spitch, I am not training for a race per se, I am training to reach a point that would be adequate to race. You live in or new Newtown hey, do you track run or street run? I love St Peters park actually, though I'm currently living in Gashfield so I don't see it much any more.

I am planning on mix matching from now on. I have generally been the type of guy who sets himself a 10k run and tries to better the time. Judging on material and my old coach, I reckon I should start running time, rather than distance...

What do you guys do?

ah k, fair enough.

I only street/park run. Used to track run as a kid (800m, 1500m). I actually run mostly at St.Peters (Sydney) Park. ;) Tis a good park as it has the oval for interval work, some hills for hill work and is long enough around it to not get too bored. ;)

I used to do the same, run a distance and try and beat my time. In the end, it wasn't that useful as i'd always hammer myself on the run trying to better my time. I just run times now. 30min, 45mins, 60 mins etc. I don't think my pace varies that much on each run. It just gets a tad slower as I age (used to do 3min.50sec/4min kms... now do 4min10sec/4min20sec kms). ;)

Warren G 14-May-08 05:05pm

Quote:

Originally Posted by Spitchen
And don't do any long runs or heavy sprint sessions in the final 10-14 days. There is no point as the positive effects of training on your muscles etc take around 14 days to take effect. Plus you wanna conserve some energy for the big run.

you should slow down that far in advance? i did my last run yesterday and will be resting up until sunday before race day. i thought that would be enough.

never done a half-marathon before but im hoping to do it in around 100-110 mins.

also hoping to do the city to surf in about 65 mins this year (did it in 90 mins last year, with no training and being on the drink 2 days before, so hoping i can better that!).

Spitchen 14-May-08 05:10pm

Quote:

Originally Posted by Warren G
you should slow down that far in advance? i did my last run yesterday and will be resting up until sunday before race day. i thought that would be enough.

never done a half-marathon before but im hoping to do it in around 100-110 mins.

also hoping to do the city to surf in about 65 mins this year (did it in 90 mins last year, with no training and being on the drink 2 days before, so hoping i can better that!).

Yep, according to most physiology texts. Although, didge may have more to say on the matter. ;)

You can still be running a few days out from race day but just not doing 15-18km runs nor tough sprint/hill sessions within the last 10 days. Sounds like you'll be right.

Being on the drink has quite a big effect. I got a little pissed 2 days out from last years half-marathon and it was a struggle and I was disappointed as i wanted to beat my 2006 time.

Meester 15-May-08 11:52am

Interesting....

If I ever get back to the real world (Newtown) I'll keep my eye out for the old fella doing intervals!

I did a great run yesterday from Ashfield to Tempe, and back, obviously. Sounds like the run of death, but was actually quite enjoyable. I really have to work on my hills, they're killing me at the moment.

Warren G 18-May-08 12:19pm

did the half marathon today in 105 mins. quite pleased with my time. aiming for under 100 next year.

how did everyone go?

spudy 18-May-08 12:34pm

i just saw how world record for 1/2 marathon is 58 min
wtf
i couldnt even run 400m at the pace they run 21km for haha

Lewis_Woot 23-May-08 05:17pm

Does anyone here have any good/bad experiences with GPS tracking devices for running?

I'm looking to more accurately track my runs through Centennial Park.

Noticeably F A T 23-May-08 05:36pm

I used to be able to jog for 75 mins, and at that very point, my knee started playing up.

"Sigh", thems were the days. I can't even run for 20 mins now without stopping for a break and I'm not even sure that I should be running because of said knee problems.

lexah 01-Jun-09 11:58am

was going to create a new thread but found this one to revive!!!

So who out there is still running? Who wants to get back into it? Who has some running goals for this year? I am aiming for the Perth City to Surf Half Marathon on the 30th of Aug. Much better goal than my crazy marathon last year...

Did my first 10k race last weekend in 55:08 mins, was REALLY stoked with that coz my recent runs have all been around the 6 min k mark.

So come on lets try and motivate each other!!!

Spitchen 01-Jun-09 01:24pm

Quote:

Originally Posted by lexah
was going to create a new thread but found this one to revive!!!

So who out there is still running? Who wants to get back into it? Who has some running goals for this year? I am aiming for the Perth City to Surf Half Marathon on the 30th of Aug. Much better goal than my crazy marathon last year...

Did my first 10k race last weekend in 55:08 mins, was REALLY stoked with that coz my recent runs have all been around the 6 min k mark.

So come on lets try and motivate each other!!!


yeh, I'm still running. Not as much as I used to as I'm playing football (soccer) this season and we play once a week and train twice a week so wanna be fresh for soccer.

I've slowed down over the years and only run at 4:30 min/km but I'm an old bugger so doing alright.

I get to run in World Heritage National Park so its VERY enjoyable. :)


Would love to run the Six Foot Track Marathon one year but need a load of training first. http://www.sixfoot.com/index.php

lexah 01-Jun-09 04:04pm

WOW only 4 min 30! thats fantastic. A few of my friends want to do that six foot track thing... i'm not even remotely close to doing something like that :P

Spitchen 01-Jun-09 06:41pm

Quote:

Originally Posted by lexah
WOW only 4 min 30! thats fantastic. A few of my friends want to do that six foot track thing... i'm not even remotely close to doing something like that :P

ha.. well, fantastic if you are running races from 8-20km but no good for longer as i can't maintain it and i struggle to run slow, doesn't feel right.

and I'm not even remotely close either. would have to do MANY kms per week to get the stamina in the legs. ;)

lexah 02-Jun-09 10:55am

I did my run last night! meant to do 6kms (so approx 36mins) but ended up getting lost after a wrong turns somewhere and taking 51 mins.

oh wells. slept well!

lexah 04-Jun-09 10:17am

i'ma gonna just play in this thread all by myself then.

5k training run last night, managed it in 27:29 which is bang on 5.5min k's VERY happy with that.

I'd love to do that in my half marathon but doubt I can maintain the pace... tho I still have 13 weeks to improve....

MissKylie 05-Jun-09 05:01pm

I'd love to do the six foot track too. wonder how many km's/week you'd need to be doing on average to have that kind of stamina :stroke:

Warren G 14-Jun-09 05:08pm

i have a love hate relationship with running. i love doing it, but get very frustrated whilst doing it.

training for the 9km soft sand classic at manly at the end of the month right now and after that there's the city to surf.

don't think ill be ready for the full marathon come the sydney running festival so think ill aim for the halfie.

DuncanM 15-Jun-09 10:45am

Frustrated while running? You're doing it wrong.

Spitchen 15-Jun-09 11:22am

Quote:

Originally Posted by DuncanM
Frustrated while running? You're doing it wrong.

Yeh, I run to get rid of any frustrations with life I have.

write my name 15-Jun-09 04:37pm

Run Melbourne 10km in my plan for 2 sundays time. Have been a bit slack with training, so 55mins for the 10k will make me happy.

At my best I probably should aim for 45 mins or so.

Considering doing the Melbourne half marathon in October. Best half time is 1:39.

Really want to do a full marathon, but last time I got close my knee blew out when I was doing 100 k's in a week training.

Warren G 22-Jun-09 11:08pm

Quote:

Originally Posted by Spitchen
Yeh, I run to get rid of any frustrations with life I have.

same here. i push myself quite a lot when i run, but after i finish i always come off feeling great.

did 10.5km on soft sand on the weekend so my calves are killing me right now. soft sand classic in manly this weekend. if i do anything under 45 mins for 9 kms ill be happy given ive only had one practice run.

JayX 19-Aug-09 06:48am

While I'm running I try to be as 'robot' as I can. Robots don't have emotions to make them lazy, tired or feel any kind of discomfort, they're just programed to do the job my 'job' being to run from point A to point B in as little time as possible.

lexah 11-Dec-09 11:51am

I'm going to revive this thread *again* :P

Does anyone want to compete in an event at the Running Festival in Williamstown, Victoria at the end of May? I plan to train for the half marathon:

http://au.srichinmoyraces.org/events...ness_festival/

Plenty of time to train for it!

There's a 4k, 10k, half marathon and full marathon.

DuncanM 11-Dec-09 12:05pm

Two mates of mine have just registered for the Six Foot Track Marathon. One has worked out his training plan and will be running about 90km per week in the weeks leading up to it - which is probably still less than he should be doing.

I probably run about 15km a week atm (along with playing ultimate frisbee) at a touch over 4min/km, but it's super hilly where I live. I'm pretty confident I could still do a sub-40 min 10km on the flat.

lexah 11-Dec-09 01:29pm

90km per week jesus!

i've not done much running lately so am sort of easing into training with a few short runs building back up to 10k long runs... my half marathon training program starts with 13k long runs.

DuncanM 11-Dec-09 01:57pm

I think they suggest that about 120km/wk is what you should aim for if a good marathon time is your goal.

cr2004 11-Dec-09 07:08pm

at the stage where Im pretty comfortably running 10km in about 50 - 55 mins. Keen to step it up and do a half marathon early in the new year. Motivation is always the issue. I can run really well, 3 or 4 times a week for a month, then I stop completely, just as Im starting to see real progress. Gots to set myself a target.

Middy1986 11-Dec-09 09:20pm

did a run today 7km in 31min

i wanted to run 14 but i had to make a pit-stop - LOL

my times vary for 14km have run a 65min - 80min depending on weather conditions and other factors....

my run is very flat.....

really enjoyed reading this thread....noted that people run to relive frustrations....exact same reason i run, such a great pressure release valve

Bizzy 11-Dec-09 10:38pm

I want to start running again, I miss it! It is so damn cold and dark qll the time here and I can't afford to get skins at the moment! :(

little_brad 12-Dec-09 08:03am

i used to hate exercising in winter in london! too damn cold, just do what everyone else does and drink beer and root

Spitchen 12-Dec-09 12:59pm

Quote:

Originally Posted by DuncanM
Two mates of mine have just registered for the Six Foot Track Marathon. One has worked out his training plan and will be running about 90km per week in the weeks leading up to it - which is probably still less than he should be doing.

I probably run about 15km a week atm (along with playing ultimate frisbee) at a touch over 4min/km, but it's super hilly where I live. I'm pretty confident I could still do a sub-40 min 10km on the flat.

Its my dream to do the Six Foot Track Marathon but i need to up my training a LOT.

Only running about 30-35 km per week at the mo on an undulating track.

Did the 14km City to Surf in 59 minutes but that was 8 years ago. Did two half-marathons in 96 minutes. Ran them both slow cos i was scared of not finishing them. Would love to do a sub-90 min one.

DuncanM 12-Dec-09 03:37pm

Start now Spitch! You need to have done one of the qualification races before you can enter anyway.

cr2004 15-Dec-09 08:56pm

How do you stay hydrated on the longer runs? Just got back from 12km run, and I lost so much fluid I have a headache now.

Middy1986 15-Dec-09 10:12pm

^ my trick is to drink 2L+ of water during the day - preparation is everything.

i make sure i drink it throughout the day, not 1hr before u run....i judge my hydration levels on how much i urinate..... if i drink then i goto the toilet it means i'm hydrated....if i can drink2L and not go to the toilet, it means i'm not hydrated....common sense.

also buy ur self a running singlet....its allows u to breath, this will prevent overheating and u will not sweat as much...gaurenteed

did a 14Km run this arvo in 66min..... first 7km in 31......

i wanna break 60min or start running half marathons

Bizzy 16-Dec-09 12:58am

Quote:

Originally Posted by little_brad
i used to hate exercising in winter in london! too damn cold, just do what everyone else does and drink beer and root

The first activity is easy, second requires a little more work! I have resorted to walking up every staircase/escalator I come across. I will return to the thread when it is safe to leave the coat, gloves and ear muffs at home!

DuncanM 16-Dec-09 10:46am

Running in the cold is good! Running in the rain is the best time to do PB's.

Spitchen 16-Dec-09 12:36pm

Quote:

Originally Posted by DuncanM
Running in the rain is the best time to do PB's.

Absolutely. I ran my best 5km time in the rain... 17 mins 50 seconds.

Kid A 18-Dec-09 11:59pm

ya. makes all the difference.

1km in the heat feels like 10km in the cold (for me).

I find that it's harder to motivate myself to run on the cold windy days, but once I start I can't stop.

DuncanM 28-Jan-10 01:29pm

Anyone using GPS's? MapMyRun and Google pedometer are laughably inaccurate, and you can get one of the GPS plus HRM jobbies for a bit less than $300.

little_brad 28-Jan-10 01:35pm

good use of jobbie

tapout 28-Jan-10 02:46pm

^ Im using RunKeeper on the iphone to track my times and distances at the moment, bit of a pain to run with the phone in the back pocket but you get used to it pretty quickly.

DuncanM 28-Jan-10 04:34pm

Yeah, I don't have an iphone. Amazon have the Garmin 305 for $159USD, but won't ship to Australia. The cheapest I can find on ebay is $279AUD.

Anselm 29-Jan-10 09:27pm

Crew,

I need some new running shoes. I have always bought the Kayanos but am keen to branch out. Last time I checked, have a pretty neutral strike, no problems with arches etc.

I've heard that Nike are actually making some pretty good runners these days?

Anselm 29-Jan-10 09:31pm

Quote:

Originally Posted by Spitchen
Its my dream to do the Six Foot Track Marathon but i need to up my training a LOT.

Only running about 30-35 km per week at the mo on an undulating track.

Did the 14km City to Surf in 59 minutes but that was 8 years ago. Did two half-marathons in 96 minutes. Ran them both slow cos i was scared of not finishing them. Would love to do a sub-90 min one.

I did my first half last year - 97minutes. Training was ok without being amazing....I'm going to do one in October this year and want to step it up a bit and try get down to low 90s.

Have you tried mixing in hill running into your training for a half? I'm told it's a really good way to build leg strength and endurance, which I think I'm going to need to do to get down to that level (I'm 90kgs).

Any ideas for mixing up the training?

DuncanM 30-Jan-10 12:02pm

I grew up in a really hilly area, so love running hills. I have a run I do at the moment which is just laps of a ~350m hill, timing the going up bit and using the downhill as a rest. Get to the bottom and turn straight around, 10 laps. It's also excellent psychological training.

There's some great info on Cool Running:
http://www.coolrunning.com.au/runnin...Training_Guide

DuncanM 13-Mar-10 08:20pm

I'll keep this thread going on my own if need be. Just got back from support crew duties for friends doing the 6 Foot Track Marathon and am now super keen to get in on the action next year (neither of them are though...)

Anyway, first step is qualifying by doing a sub-4 hour marathon. Time to get my k's up.

didjeridude 14-Mar-10 07:46pm

Quote:

Originally Posted by Anselm
I did my first half last year - 97minutes. Training was ok without being amazing....I'm going to do one in October this year and want to step it up a bit and try get down to low 90s.

Have you tried mixing in hill running into your training for a half? I'm told it's a really good way to build leg strength and endurance, which I think I'm going to need to do to get down to that level (I'm 90kgs).

Any ideas for mixing up the training?

dude 97 mins for not so much training is awesome at 90kgs!! Hill running will also suit you because heavier runners experience greater impact forces, however the impact forces are lower yet the resistance is higher going uphill. Careful not to overdo it though beause you can end up with achilles and arch problems.


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