Running thread

Stuuuuuu said:
To be honest, whilst sprints are useful in that regard, I think their impact is easily overstated. Plus, it needs to be done in quite a particular, controlled manner. If it's any use, I've posted on this subject on pages 145, 146, 169, 177 and 205 of this thread.
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Just to add to Stuuuu's knowledge and expertise. I have been reading an inspiring book called The Art of Resilience by Ross Edgley. He managed to swim around Great Britain (1780 miles). Anyway he had a chapter which was interesting called '80/20 Polarised Training' I've quoted a few segments which you might find interesting :

You basically spend 80% of your time training aerobically at a low intensity and slow pace, then spend 20% of your time training anaerobically at a high intensity and fast pace. Aerobic is defined as 'occurring in the presence of oxygen' which means your body uses oxygen to create the molecular energy of the muscles needed to power all movements withing the body. You swim, cycle or run at an intensity and pace that means your body can provide enough oxygen and energy to the working muscles for long duration's . The emphasis is on training: Technique and movement efficiency The heart, lungs and body's ability to use oxygen to produce energy.

Anaerobic energy on the other hand can be created without oxygen and instead breaks down carbohydrates from blood glucose or glucose stored in muscle to produce the molecular energy of the muscles needed to power all movements within the body. You swim, cycle or run at an intensity and pace that means your body cannot provide enough oxygen and energy to the working muscles for long duration's. The emphasis s on training: Pain tolerance and getting comfortable being uncomfortable . The muscles ability to produce energy without oxygen

How do you know which energy system your predominantly using (aerobic or anaerobic) One of the easiest ways (like previously said in this thread) is to see if you can run and talk comfortably at the same time.
-If you can speak in complete sentences your running at an aerobic pace, which is sustainable for a long time. This is the speed at which you cruise.
- If you cannot speak in complete sentences you're probably running at an anaerobic pace, which is not sustainable for a long time. This is at the speed at which you 'kill'.
The point where you cross over is known as your anaerobic threshold.

Good examples are

100M Sprints being 100% Anaerobic and Marathon being 100% Aerobic
800m Run and boxing can be 50% each
Football is about 40% Aerobic and 60% Anaerobic
3 mile run is classed as roughly 90% Aerobic and 10% Anaerobic
 
Tommy_Catons_Perm said:
Yes, three days in a row now for me. Various distances and terrain, about 13 miles in total. As others have mentioned I also enjoyed the rain recently. Its refreshing when its warm. Not so good when below 5c and blowing a gale though.
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nice one mate - good commitment! I missed yesterday but did some speed work today and on a long one (for me -10k) tomorrow
 
inchy14 said:
Just done 9 miles, certainly an eventful run.
Got wet, dried off, had a fucking firecracker thrown at me out of a car by some twat (shit it when it went off) then a fucking pigeon shit on my shoulder..... to top it off it fucking pissed down again!! Was aiming for 10 miles but was too close to home after 9 to want to carry on lol.
Bike again tomorrow then run again Sunday
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What doesn't kill you...
 
Pezzer2 said:
Just to add to Stuuuu's knowledge and expertise. I have been reading an inspiring book called The Art of Resilience by Ross Edgley. He managed to swim around Great Britain (1780 miles). Anyway he had a chapter which was interesting called '80/20 Polarised Training' I've quoted a few segments which you might find interesting :

You basically spend 80% of your time training aerobically at a low intensity and slow pace, then spend 20% of your time training anaerobically at a high intensity and fast pace. Aerobic is defined as 'occurring in the presence of oxygen' which means your body uses oxygen to create the molecular energy of the muscles needed to power all movements withing the body. You swim, cycle or run at an intensity and pace that means your body can provide enough oxygen and energy to the working muscles for long duration's . The emphasis is on training: Technique and movement efficiency The heart, lungs and body's ability to use oxygen to produce energy.

Anaerobic energy on the other hand can be created without oxygen and instead breaks down carbohydrates from blood glucose or glucose stored in muscle to produce the molecular energy of the muscles needed to power all movements within the body. You swim, cycle or run at an intensity and pace that means your body cannot provide enough oxygen and energy to the working muscles for long duration's. The emphasis s on training: Pain tolerance and getting comfortable being uncomfortable . The muscles ability to produce energy without oxygen

How do you know which energy system your predominantly using (aerobic or anaerobic) One of the easiest ways (like previously said in this thread) is to see if you can run and talk comfortably at the same time.
-If you can speak in complete sentences your running at an aerobic pace, which is sustainable for a long time. This is the speed at which you cruise.
- If you cannot speak in complete sentences you're probably running at an anaerobic pace, which is not sustainable for a long time. This is at the speed at which you 'kill'.
The point where you cross over is known as your anaerobic threshold.

Good examples are

100M Sprints being 100% Anaerobic and Marathon being 100% Aerobic
800m Run and boxing can be 50% each
Football is about 40% Aerobic and 60% Anaerobic
3 mile run is classed as roughly 90% Aerobic and 10% Anaerobic
Click to expand...

Apologies. I have gone back a few pages and only just realised everything I have said has more or less been covered. Anyway its spurred me on to buy the 80/20 book
 
Pezzer2 said:
Apologies. I have gone back a few pages and only just realised everything I have said has more or less been covered. Anyway its spurred me on to buy the 80/20 book
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Just reading it at the moment. Funnily enough I am just at the section on polarised training. Cracking read.
 
Pezzer2 said:
Can anyone recommend a decent Garmin watch? Cheers
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I have the forerunner 235. Costs about 150 quid and to be honest is absolutely fine for my requirements. Predictably as you pay more, more features are provided, but if you just want to track your pace, distance, routes, heart rate etc and have decent analysis on the phone you cannot go wrong.
 
I have the Huawei GT 2 and it's an outstanding piece of kit.

I've got back into running after a good number of years where I played Centre half and American Football O line. Ended up building muscle and went from 70kg up to 100kg. Used to run in the Scottish countryside for 30-40k distance. Now I'm about 10-15k with random periodic 5k's at 22/23 mins.

Getting back into it I was running too hard with my heart rate sitting at 190 odd. All I done was burn out and the run would be unenjoyable. The watch helps keep my heart rate at 160-170 and keeps me going for longer distance. Paired with the app it tracks all runs, heart rate, stress levels, sleep etc. Difficult to pair using a Samsung phone due to poor software, but theres a way around it. Definetly recommend it.
 
Vicious111 said:
I have the Huawei GT 2 and it's an outstanding piece of kit.

I've got back into running after a good number of years where I played Centre half and American Football O line. Ended up building muscle and went from 70kg up to 100kg. Used to run in the Scottish countryside for 30-40k distance. Now I'm about 10-15k with random periodic 5k's at 22/23 mins.

Getting back into it I was running too hard with my heart rate sitting at 190 odd. All I done was burn out and the run would be unenjoyable. The watch helps keep my heart rate at 160-170 and keeps me going for longer distance. Paired with the app it tracks all runs, heart rate, stress levels, sleep etc. Difficult to pair using a Samsung phone due to poor software, but theres a way around it. Definetly recommend it.
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Cheers mate. Got some great reviews on Amazon. The only downfall is it doesn't sync to Strava. I can live without that though. I'll add it to my shortlist
Hard work looking for a watch for the perfect balance, you think you've found a decent one then a negative review will put me off
 
Pezzer2 said:
Can anyone recommend a decent Garmin watch? Cheers
Click to expand...
I would echo FrankSinatra's comment - I've known many runners who got a watch that wasn't a Garmin and very quickly learnt that they should've got a Garmin.

The Forerunner 235 is pretty much the standard watch that most runners seem to use - it's a good combination of features and price. It gives current pace to the nearest 5 seconds which is fine for most. If you want more precise pacing, you will have to pay many hundreds of pounds.

The 235 has been superseded by the 245 but there doesn't seem the be much between them, bar the price.
 
I bought a Garmin vivosport from Amazon, does what I need and send accurate enough in measuring usual stuff of times, distance, heart rate etc. No complaints in the 6 weeks I've had it and only takes about 1 hour to charge
 
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