[nexttime]

Ah summer... turning normal runs into mega sweatfests since may 22.

[Calabrian]

(Original post by KingMessi)
Thank you very much - it's much appreciated.

Well, my last 10K was done in 41:37, and since then I've trained hard and varied my routine. My shortest runs have been 5K's, and I've done at least one a week. Three weeks ago I ran eleven and a half kilometres in 45 minutes. I've reduced my weights sessions from three times a week to twice a week, and concentrated on returning my core strength and stability to a near-optimum level. Don't underestimate how helpful a good core can be when running. I've fallen into a solid sleeping pattern (I just recently begun work again after four fairly aimless months) and have eaten better.

Ergo, my advice to you would be predicated on all of those things - eat and sleep well (obvious, but can always be improved upon), run the distance in your training runs and try and run 5K's; to me, regularly running them has really helped me return to my highest ever level of fitness. Also, focus on the core. That's it, really. In all honesty, I'm not quite sure how, after four long years of plateau, I've hit two Personal Bests this month.

(Original post by c471)
intervals. something like half mile repeats, as many as you can, preferably totalling race distance at like 10-20% above your target race pace.

you might need to work up to that though, 12 repeats of 800m is a hell of a session. and get on the hills, hill training was a core of my running and it yielded me great results.

Brilliant. Thanks both, much appreciated.

[rockrunride]

Six sub 45 second 300m reps equal heavy lactic and a cheeky vomit.


I love summer.

[OU Student]

Wah wah wah Went for a run on Saturday and felt fine. Ran again and am still having knee trouble; but it's now both knees. No racing on Sunday for me.

[21stcenturyphantom]

(Original post by 93M)
Thanks I got most of the information from a book called "The Runner's Body".
http://www.amazon.co.uk/The-Runners-...7720292&sr=8-1
If you're interested in the science behind it all it's definitely a good read!

OOhh thank you, I've added to my never-ending wish list.

[CantThinkOfaUsername]

See what you mean, nexttime Was only out for 20-25 minutes today and still came back knackered and sunburnt. 2 miles + 12 x 100m (at a guess) sprints. I ran pretty really badly, mainly in the two miles but that's possibly due to pulling an all-nighter last night. Looking forward to getting back into my normal exam-free running routine and not feeling shattered in the first mile!

Just a quick question about tracks. Do you normally have to be a gym member/member of a running club to use council-owned tracks or are there any other ways around it? I've never ran on one before but would ideally like to have a go at it (as at the minute I just try and estimate short distances by counting footsteps which of course is pretty unreliable). At the same time though, I'm not sure if it'll be worth paying for a gym membership to use the local one during the summer when I'll leave for uni again in September.

[SebMurphy]

(Original post by CantThinkOfaUsername)

Just a quick question about tracks. Do you normally have to be a gym member/member of a running club to use council-owned tracks or are there any other ways around it? I've never ran on one before but would ideally like to have a go at it (as at the minute I just try and estimate short distances by counting footsteps which of course is pretty unreliable). At the same time though, I'm not sure if it'll be worth paying for a gym membership to use the local one during the summer when I'll leave for uni again in September.

The track near me is council owned but you have to join the leisure center to use it. I've competed there but never gone as a punter. I'd assume most are like this, or private. I guess they take a reasonable amount of upkeep.

Heading out for a 6 miler tomorrow morning, apparently its going to be 18 degrees by 10am so i'm gonna have to try and get back by then or it might be a bit hot.
I need to be training hard and hilly for the next 3 weeks, got a Munro bagging trip planned.

[louthelion]

found out yesterday/today that much to my delight running gets me a better tan than sunbathing (almost)
Out of curiosity, are you supposed to run differently in temperatures a lot higher than what you normally run in? I quite enjoy it.

[SebMurphy]

(Original post by louthelion)
found out yesterday/today that much to my delight running gets me a better tan than sunbathing (almost)
Out of curiosity, are you supposed to run differently in temperatures a lot higher than what you normally run in? I quite enjoy it.

I find the same thing. I would advise running considerably slower to start out with on a hotter day, if all is going well and you don't feel on the verge of death you can speed it up. Oh, and staying hydrated is key, maybe a water bottle/camelbac on a long run, although I find the sloshing noises far too distracting.

[louthelion]

(Original post by SebMurphy)
I find the same thing. I would advise running considerably slower to start out with on a hotter day, if all is going well and you don't feel on the verge of death you can speed it up. Oh, and staying hydrated is key, maybe a water bottle/camelbac on a long run, although I find the sloshing noises far too distracting.

Thanks! Yeah, I hate running with water - it always makes me need the loo hope the good weather keeps up anyway!

[kka25]

(Original post by nexttime)
Ah summer... turning normal runs into mega sweatfests since may 22.

Loves it

[Cirsium]

Damn it! I've lost my watch and I really can't afford to buy a new one right now. This is going to make keeping times challenging. Huff!

[QTpie118]

Starting training for next year's London Marathon..I am seriously out of shape!

[SebMurphy]

(Original post by QTpie118)
Starting training for next year's London Marathon..I am seriously out of shape!

I didn't get round to entering the ballot this year, good luck!

Just got back from a steady 6m. Time's nothing special, but felt good finishing Starting to realize that black compression tops are not great for running on superhot days.

Hoping to get out for a 7.5m on sat, before work at 11:45, but we'll see how it goes. If I can get out early enough it shouldn't be too hot for a good time.

Time to go outside and enjoy the sun now

[QTpie118]

(Original post by SebMurphy)
I didn't get round to entering the ballot this year, good luck!

Just got back from a steady 6m. Time's nothing special, but felt good finishing Starting to realize that black compression tops are not great for running on superhot days.

Hoping to get out for a 7.5m on sat, before work at 11:45, but we'll see how it goes. If I can get out early enough it shouldn't be too hot for a good time.

Time to go outside and enjoy the sun now

Thanks, it'll be my first one so I'm quite excited!

Yeah, it can get pretty hot running in these temperatures

I've almost finished my exams, so by next week I'll be able to improve my times and distance and enjoy the sun (if it's still here)

[Nichrome]

Aaaaargh! Tried another run but Runner's knee (ITBS) came back about 2km into a 10km run, had to give up. Looks like it's gonna be cross training on the rower for a while, might see a physio. Hopefully I'll be better for my 10k race which is in a month.

[KingMessi]

(Original post by QTpie118)
Starting training for next year's London Marathon..I am seriously out of shape!

Is the ballot still open?

Congratulations...what time are you intending to aim for?

[QTpie118]

(Original post by KingMessi)
Is the ballot still open?

Congratulations...what time are you intending to aim for?

No, I think it's now closed.

Haha, I reckon I should manage it in about 5-6 hours

[h2shin]

I went on a run yesterday, and I live right by a really beautiful country cycling / walking path, and it was really warm so there were like 50 rabbits running around in a field next to the path, just thought I'd share...

[KingMessi]

(Original post by QTpie118)
No, I think it's now closed.

Haha, I reckon I should manage it in about 5-6 hours

Urgh. Gutted.

Well, best of luck - you have essentially a year in which to train.