Exercise advice and weight loss Page 234

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  • Vortex808 20 Jun 2013 15:20:24 7,049 posts
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    smoothpete wrote:
    Show of hands - Can anyone here run 10k in 45 minutes? That's my target, sort of wanted to gauge whether that is actually reasonable or if I should be more realistic..
    That's certainly do-able, my offical 10k PB is about 44:30.

    Sadly, that was a good while ago now. I had hoped to eventually get it to about 42 mins. I wanted to get sub 7-min miles.

    After numerous ITB problems I have given up on that as a pipe dream. A mate who I used to train/race against at about the same level can now do 10k in about 42 mins no problem, with a PB of 39:30-odd.

    The git.

    I mourn the days when I used to be able to occasionally beat him, never mind keep up with him!
  • THFourteen 20 Jun 2013 15:25:03 33,098 posts
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    JuanKerr wrote:
    They can't hurt you, you fucking pussy.
    I don't like them :-(

    going to put some foil insulation all over the entrance to stop any more getting in.

    If I ever get it cleaned that is.
  • Benno 20 Jun 2013 15:26:13 9,821 posts
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    I'd love to run quick. I plod along at an average pace. What sort of tips do people have for increasing run speed?
  • Psychotext 20 Jun 2013 15:29:11 53,915 posts
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    I did 50 without training so my assumption would be that 45 should be quite doable with some.
  • craigy Staff 20 Jun 2013 15:33:05 7,567 posts
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    @Benno ...run faster?
  • mrpon 20 Jun 2013 15:38:47 28,713 posts
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    @THFourteen don't forget the sign for the garage door.

    Give yourself 5 or gig, you're worth it.

  • JuanKerr 20 Jun 2013 15:40:42 36,238 posts
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    Next he'll be telling us that he has an automatic-only driving licence.
  • localnotail 20 Jun 2013 15:59:29 23,093 posts
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    This guy has some good advice.

    Edited by localnotail at 17:08:38 20-06-2013

    A strange game. The only winning move is not to play.

  • smoothpete 20 Jun 2013 16:05:34 31,459 posts
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    Just to confirm, I have to be at 13.4kph to do the 45 min / 10k thing, right? I'm not having a good maths day.
  • JuanKerr 20 Jun 2013 16:12:52 36,238 posts
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    I find it a lot easier to look at it in terms of time per km - 4min 30sec per km :)

    Edited by JuanKerr at 16:13:05 20-06-2013
  • craigy Staff 20 Jun 2013 16:28:16 7,567 posts
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    Fifteen nautical knots, or twenty-three hands-per-jib in old money.
  • Benno 20 Jun 2013 16:47:34 9,821 posts
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    craigy wrote:
    @Benno ...run faster?
    Great one. I obviously mean I want to improve my run speed. I guess smaller, but faster runs will improve overall times in all distances?
  • AccidentProne 21 Jun 2013 07:58:49 1,159 posts
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    The occasional short, fast run should help. Also, try some sessions of hills sprints, intervals or fartlek.

    I've not run under 45mins/10km for a while now, been trying to get my 5k time closer to 20mins first in some park runs. I really don't do enough "speed" sessions though. Since I've started marathon training, it's been much more about distance for me, although the faster runs and hill sprints definitely help, they just hurt more...

    Might be worth entering a 10k race when you're getting close, as that should give you that little extra push.
  • Benno 21 Jun 2013 09:27:50 9,821 posts
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    Yeah i want to try some hill sprints, but sadly I live in York and its completely flat for miles!
  • AccidentProne 21 Jun 2013 10:53:21 1,159 posts
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    Got a nice steep hill right next to the park here in Bedford that I use, but that's usually pretty popular with other runners and boot camp types. Apparently you can simulate hill reps on the dreadmill though. Not really tried it, so not sure how it compares.
  • Psychotext 21 Jun 2013 11:03:46 53,915 posts
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    Ha, dreadmill. Not heard that one before. :D
  • pistol 21 Jun 2013 11:29:56 13,019 posts
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    @AccidentProne

    I know Bedford, whereabouts are you?
  • AccidentProne 21 Jun 2013 11:46:09 1,159 posts
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    @pistol Live on the outskirts, just off Norse Road if you know that?
  • SaucyGeoff 21 Jun 2013 11:49:57 2,564 posts
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    Benno wrote:
    Yeah i want to try some hill sprints, but sadly I live in York and its completely flat for miles!
    Feel your pain with this one. The uni campus has the only hill of any length (from Wentworth to the car park round the back of the library), and that must only be around 400m. But I live in Acomb, so it's too far to bother with.

    Putting in hard efforts over shorter distances seems to be working for me. Ran a 44.05 a few weeks ago on a course that finished 30 metres higher than it started, so hoping I can run around 43mins later in the summer.
  • smoothpete 21 Jun 2013 14:10:26 31,459 posts
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    I'm not sure I'm going to be able to do this 10k 45 minute thing. I just did 5k at the right pace, but I had to do it in two 2.5k batches as I was fucking dying. Absolutely dripping with sweat. Maybe I should concentrate on doing the distance at a slower pace first then work back from that?
  • mal 21 Jun 2013 14:19:48 22,414 posts
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    Interval training's very effective at building up burst speed, and is piss easy to do. Anyway always worth mixing up your training schedule.

    The only people I know that can do distance quick are people that have been training for years though. I think that's just something that comes with experience. As far as I know people concentrate on being able to do the distance first then concentrate on doing it faster.

    Edit: No idea what fartlek is. Is it something to do with legballs?

    Edit2: Swedish apparently. Sounds a bit like my strategy of mixing up interval and distance as you feel like it.

    Edited by mal at 14:21:59 21-06-2013

    Cubby didn't know how to turn off sigs!

  • Deleted user 21 June 2013 16:31:12
    smoothpete wrote:
    I'm not sure I'm going to be able to do this 10k 45 minute thing. I just did 5k at the right pace, but I had to do it in two 2.5k batches as I was fucking dying. Absolutely dripping with sweat. Maybe I should concentrate on doing the distance at a slower pace first then work back from that?
    Mix it up. Do the full length at your usual pace but throw in a few very short bursts of "give it all you got" (overly easy way of explaining fartlek).

    For some runs just go out and do fast repeats of a much shorter distance (say, 500m) at the pace you need for your actual target. If you can't hit the required pace at the short distance (2:15 for 500m, 4:30 for 1km) then your full length goal is out of the question for a little while
  • smoothpete 22 Jun 2013 11:58:20 31,459 posts
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    I fell over on the treadmill :( I managed not to fly off the end of it and get back up but it was very embarrassing.
  • Benno 22 Jun 2013 13:30:52 9,821 posts
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    I downloaded that mapmyrun app and tracked my run today. I did 10.27km in 56 minutes. I am pretty pleased with that, i run faster than I thought I did. I will try and get my 10k under 50 minutes i think!
  • Benno 22 Jun 2013 13:31:34 9,821 posts
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    I will mix that in with some shorter but faster 5k runs to up my speed
  • pistol 24 Jun 2013 10:25:02 13,019 posts
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    @AccidentProne

    Know it well.

    Moved from Bedford to London 17 years ago.
  • smoothpete 24 Jun 2013 10:32:59 31,459 posts
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    I have treadmill burns on my shins
  • mal 24 Jun 2013 10:37:39 22,414 posts
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    Hey, there could be worse places to get 'em, judging by the some of the clips I've seen. And at least it's not really short trousers weather ;)

    Cubby didn't know how to turn off sigs!

  • THFourteen 24 Jun 2013 10:54:20 33,098 posts
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    My paint and rollers are arriving on the weekend. I'm going to have to man up and clean out the garage

    /shudder
  • JuanKerr 24 Jun 2013 10:55:47 36,238 posts
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    Get a male adult to give you a hand to remove the spiders.
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