Runkeeper
[quote=“artfoley, post: 915106, member: 179”]i just find myself drifting away in the music TBH @Kinvara’s Passion then again i’m only starting
@Mac[/USER] @[USER=276]fenwaypark[/USER] @[USER=348]count of monte cristo is there a decent tracking app that catches distance times etc ?[/quote]
Strava is very good.
im now up to 5k runs on my on days and a 10k cycle on my off days with the intent of increasing it by half a km per day on the running and 1k on the cycling. any tips for improving lung capacity and warm up/down techniques
also whats this pace thing on strave? i run 5k in 33mins but it says my pace is 6.35km; shouldnt that be nearer to 9.5km? o_O
Interval running (run fast, slow down, fast, slow, etc) should help increase lung capacity (I think)
[QUOTE=“artfoley, post: 918560, member: 179”]im now up to 5k runs on my on days and a 10k cycle on my off days with the intent of increasing it by half a km per day on the running and 1k on the cycling. any tips for improving lung capacity and warm up/down techniques
also whats this pace thing on strave? i run 5k in 33mins but it says my pace is 6.35km; shouldnt that be nearer to 9.5km? o_O[/QUOTE]
Good going art. Pace is the amount of time taken to run a km. So you’re running 6 minute 35 seconds per KM.
Are you still off the fags?
[QUOTE=“Mac, post: 918570, member: 109”]Good going art. Pace is the amount of time taken to run a km. So you’re running 6 minute 35 seconds per KM.
Are you still off the fags?[/QUOTE]
ah right, thanks
yep, still off the ciggies, but when i was out this evening it sometimes felt like the air was burning my throat, dunno if that was the moisture or cold in the air or just my lungs/throat screaming for air
Good going Art, keep it up.
in fairness you had a (fore) head start on me
And speed. If you do all your running at longer distance you will get faster but at a lower rate. Doing 200m- 1km intervals will get your legs turning over faster.
[QUOTE=“artfoley, post: 918560, member: 179”]im now up to 5k runs on my on days and a 10k cycle on my off days with the intent of increasing it by half a km per day on the running and 1k on the cycling. any tips for improving lung capacity and warm up/down techniques
also whats this pace thing on strave? i run 5k in 33mins but it says my pace is 6.35km; shouldnt that be nearer to 9.5km? o_O[/QUOTE]
Fair play to you Art
Here @caoimhaoin - you mentioned earlier in the thread that you run 5 nights a week - is that not bad, shouldn’t you be resting a couple of times a week?
I use an iPod Nano when running - has anyone noticed any problems with the distances measured on this or similar devices? My normal route is 5kms - I’ve measured it in three different cars and all came up 5.2 kms (I’ve taken off 200m to adjust for the car going the long way around 2 roundabouts that I run on the inside of). So its bang on 5kms. But the iPod comes up generally around 4.5kms for the same route. Its fucking annoying.
5+2=7, mate.
[QUOTE=“Fitzy, post: 918643, member: 236”]Here @caoimhaoin - you mentioned earlier in the thread that you run 5 nights a week - is that not bad, shouldn’t you be resting a couple of times a week?
I use an iPod Nano when running - has anyone noticed any problems with the distances measured on this or similar devices? My normal route is 5kms - I’ve measured it in three different cars and all came up 5.2 kms (I’ve taken off 200m to adjust for the car going the long way around 2 roundabouts that I run on the inside of). So its bang on 5kms. But the iPod comes up generally around 4.5kms for the same route. Its fucking annoying.[/QUOTE]
It’s more to do with not having a sport at the moment fitzy, but it is a program I devised to be a 400/800M runner. Just something to do and have a target really. It’s pretty undulating though and allows for rest. It is also heavy with mobility an flexibility training.
Monday - Accelaration & short sprints - low volume/High intensity. 2/1 Upp/Lower weights (sprinting is like weight training for the lower body as it is)
Tuesday - 6-10 x 200’s @ 70-85% (varies every week depending on how I feel) medium volume/medium-high intensity
Wednesday - 20 Min recovery run - Low volume/low intensity
Strength Endurence Weights (small circuit)
Thursdays - 7-10 Hill runs with long rests. Medium volume/medium intensity
Fridays - General Strength training
Saturdays - Special training. Could be 300’s, 400’s, 600’s x a number if set. High intensity/medium volume. Big recoveries, up to 10-12 minutes on 600’s.
[QUOTE=“caoimhaoin, post: 918703, member: 273”]It’s more to do with not having a sport at the moment fitzy, but it is a program I devised to be a 400/800M runner. Just something to do and have a target really. It’s pretty undulating though and allows for rest. It is also heavy with mobility an flexibility training.
Monday - Accelaration & short sprints - low volume/High intensity. 2/1 Upp/Lower weights (sprinting is like weight training for the lower body as it is)
Tuesday - 6-10 x 200’s @ 70-85% (varies every week depending on how I feel) medium volume/medium-high intensity
Wednesday - 20 Min recovery run - Low volume/low intensity
Strength Endurence Weights (small circuit)
Thursdays - 7-10 Hill runs with long rests. Medium volume/medium intensity
Fridays - General Strength training
Saturdays - Special training. Could be 300’s, 400’s, 600’s x a number if set. High intensity/medium volume. Big recoveries, up to 10-12 minutes on 600’s.[/QUOTE]
good stuff @caoimhaoin any chance you could jig that a bit for a 10k runner ?
also, a bit of advice around timings of meals in relation to training would be much appreciated
[QUOTE=“artfoley, post: 918851, member: 179”]good stuff @caoimhaoin any chance you could jig that a bit for a 10k runner ?
also, a bit of advice around timings of meals in relation to training would be much appreciated[/QUOTE]
Trial and error fitzy, that’s very much a personal thing. However there is some stuff on the Ulster GAA website about eating for different game times. It might be helpful.
Knock out some lactate threshold stackers @artfoley when you get going
For now if you want to mix it up just try some fartlek once a week. Speed up and slow down as you wish. Run hard for 100 m and then go very easy til you get breath back.
I’m bolloxed again. Hip restricted or out of alignment. Fuck the world.
[QUOTE=“TheUlteriorMotive, post: 919022, member: 2272”]Knock out some lactate threshold stackers @artfoley when you get going
For now if you want to mix it up just try some fartlek once a week. Speed up and slow down as you wish. Run hard for 100 m and then go very easy til you get breath back.[/QUOTE]
cheers TUM, but what the hell are they ?