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Old 07-11-19, 09:40   #641
Goodluck2me
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In and around 4:22.

Tempo and LT are basically the same thing.

I've been in touch with the Beacon sports clinic after hearing those ads on the radio. They do a number of tests but the most interesting one is an accurate lactate threshold test.

I think I'm going to do it and also switch to heart rate training. I think you can train better using HR, particularly threshold running. Your threshold heart rate is a constant whereas using pace will always require a bit of guessing, and getting it wrong. Could be 4:22 today and 4:30 tomorrow.

Doing a 20 min tempo and doing it too quick/slow is basically a waste of time, in terms of that workout.
One thing Iíve noticed about training every day is how different you fell on the first few steps of a run. Some days you want to smash the lights out on a slow run and other days your so glad itís a slow one and you work through it. Hard to pick pace as a barometer, will be interested to hear how your beacon trip goes, sounds interesting.
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Old 07-11-19, 22:11   #642
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One thing Iíve noticed about training every day is how different you fell on the first few steps of a run. Some days you want to smash the lights out on a slow run and other days your so glad itís a slow one and you work through it. Hard to pick pace as a barometer, will be interested to hear how your beacon trip goes, sounds interesting.
That's the thing with pace as a guide. Some days a certain pace feels easy, the next day it's tough. So many factors contribute to that, what you ate, how you slept, how stressful a day you had.

It's all about effort really. Am guilty of ignoring it myself. If the plan for the day is an easy run, it's easy effort, regardless of the pace. Today that might be 5:50km, tomorrow it might be 5:30.

That's where heart rate training becomes really effective, you ignore pace and concentrate on effort.
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Old 11-11-19, 02:59   #643
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That's the thing with pace as a guide. Some days a certain pace feels easy, the next day it's tough. So many factors contribute to that, what you ate, how you slept, how stressful a day you had.

It's all about effort really. Am guilty of ignoring it myself. If the plan for the day is an easy run, it's easy effort, regardless of the pace. Today that might be 5:50km, tomorrow it might be 5:30.

That's where heart rate training becomes really effective, you ignore pace and concentrate on effort.
Must get a HRM and try to track it.
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Old 11-11-19, 13:11   #644
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One thing Iíve noticed about training every day is how different you fell on the first few steps of a run. Some days you want to smash the lights out on a slow run and other days your so glad itís a slow one and you work through it. Hard to pick pace as a barometer, will be interested to hear how your beacon trip goes, sounds interesting.
This exactly. Some days it just feels so hard with the first few km and some days it feels so easy. Can even be on days where the kids have slept well and ill feel super laggy when running a long one. I do find that after about 6-8km I kind of forget how my body feels and by then it makes no difference.
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Old 12-11-19, 05:12   #645
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This exactly. Some days it just feels so hard with the first few km and some days it feels so easy. Can even be on days where the kids have slept well and ill feel super laggy when running a long one. I do find that after about 6-8km I kind of forget how my body feels and by then it makes no difference.
Very true for me too, often find over longer distance runs that 7km is the turning point to a more meditative state!
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Old 12-11-19, 10:22   #646
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That's the thing with pace as a guide. Some days a certain pace feels easy, the next day it's tough. So many factors contribute to that, what you ate, how you slept, how stressful a day you had.
Agreed with this a lot.
Getting 3 cardio sessions in per week. For the easy session, I typically go with the bike, set it to 150bpm and pedal away. The bikes adjusts resistance up and down to keep HR the same. Some days the resistance is level for a long while, other days it's steady downward slide to stop HR increasing.

Tend towards the rower or bag for medium/harder pieces.
Tried a medium on the SkiErg today. Fuck that's a horrible pieces of kit, was dying.
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Old 12-11-19, 10:57   #647
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Tried a medium on the SkiErg today. Fuck that's a horrible pieces of kit, was dying.
Have you come across a Versaclimber yet? It's been around years, the proper machine is very expensive but it didnt really take off.
However its regained popularity in the past few years as LeBron James uses it as his cardio machine.
I tried one in a gym in San Jose and it is the most difficult machine I've ever tried to use.
It's far more difficult than an Assault Bike or anything else.
If you haven't used it and come across one, definitely give it a try.
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Old 12-11-19, 12:11   #648
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There's one in my gym. It's pretty old, so probably original. I've used it once or twice, but not often.
I've heard people describe it as really difficult before. But I don't understand why tbh.
Did you have it on the hardest setting or something?
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Old 12-11-19, 12:34   #649
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There's one in my gym. It's pretty old, so probably original. I've used it once or twice, but not often.
I've heard people describe it as really difficult before. But I don't understand why tbh.
Did you have it on the hardest setting or something?
I cant remember the setting, I just tried it and found it very difficult. Perhaps an element of preemptively knowing the opinions of others as you said.

The primary difference was far more pressure on my lower back which I found quite difficult.
I know your mobility is very good so maybe that contributes but maintaining a very straight posture was something I wasnt accustomed to doing.
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Old 12-11-19, 12:40   #650
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I asked for more Versaclimbers they said they didn't have any more.
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Old 13-11-19, 11:24   #651
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I have that 10k run this evening. I did one a couple of weekends ago in a slow but comfortable 1:06, so should be fairly ok.

My only concern is I went out for a run planning to do ~8k at the weekend and had to pull up after about 6.5k as my right knee started to hurt a good bit. It was fine the following day, but hopefully this is not going to be something persistent.

Any advice for today in terms of eating etc? Start time is 8pm. I've decided to have no goals or targets beyond finishing comfortably and enjoying myself anyway!
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Old 13-11-19, 11:43   #652
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I have that 10k run this evening. I did one a couple of weekends ago in a slow but comfortable 1:06, so should be fairly ok.

My only concern is I went out for a run planning to do ~8k at the weekend and had to pull up after about 6.5k as my right knee started to hurt a good bit. It was fine the following day, but hopefully this is not going to be something persistent.

Any advice for today in terms of eating etc? Start time is 8pm. I've decided to have no goals or targets beyond finishing comfortably and enjoying myself anyway!
Are you doing it in Dublin tonight? I'll be doing the same at a similar sort of pace... weather forecast looks awful

I'll eat a big lunch between 2 and 3 and then just water and fruit between then the run maybe a banana just before I set off.
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Old 13-11-19, 11:46   #653
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I have that 10k run this evening. I did one a couple of weekends ago in a slow but comfortable 1:06, so should be fairly ok.

My only concern is I went out for a run planning to do ~8k at the weekend and had to pull up after about 6.5k as my right knee started to hurt a good bit. It was fine the following day, but hopefully this is not going to be something persistent.

Any advice for today in terms of eating etc? Start time is 8pm. I've decided to have no goals or targets beyond finishing comfortably and enjoying myself anyway!
Sometimes if you are sitting for a great deal of the day, your back can go a bit sore n stiff and your spine needs some stretching. Also the glutes can also suffer from prolonged sitting. Itís quite possible there is no injury to your knee. Perhaps do some stretching a few hours before your run (not directly before) gentle stuff. For 10k you donít necessarily have to worry about carbs etc so much. Just donít eat too soon beforehand or the 1st 5k will be tough. If going for the hour, slow and steady at the start and enjoy the rest of the run . Iíd only load up on pasta if it were a big run , Take a nap beforehand if possible? Speaking purely from experience here.



Did the rememberance 5k the weekend and more or less was jogging on the spot in order to enjoy the event as opposed to trying to hit a time. Took about 29 minutes but hardly broke a sweat or pushed in any way. This is a major improvement from a few months ago where I was doing some better times but suffering too much. I wonít be trying to improve my 5k times for a while yet. I ran a few Ĺ ks last night in 4.30ish mins last night and could feel every kilo of my weight after each set. I canít move this frame any faster just yet without injury/consequences. One thing I do find difficult in this cold is the breathing. I hate the cold air in the lungs, itís tres annoying and mentally irritates
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Old 13-11-19, 11:56   #654
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Are you doing it in Dublin tonight? I'll be doing the same at a similar sort of pace... weather forecast looks awful

I'll eat a big lunch between 2 and 3 and then just water and fruit between then the run maybe a banana just before I set off.
No I'm doing the Limerick incarnation. It will be a while before I'll be travelling anywhere to do a run I'd say! A big lunch sounds like the right job.

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Sometimes if you are sitting for a great deal of the day, your back can go a bit sore n stiff and your spine needs some stretching. Also the glutes can also suffer from prolonged sitting. Itís quite possible there is no injury to your knee. Perhaps do some stretching a few hours before your run (not directly before) gentle stuff. For 10k you donít necessarily have to worry about carbs etc so much. Just donít eat too soon beforehand or the 1st 5k will be tough. If going for the hour, slow and steady at the start and enjoy the rest of the run . Iíd only load up on pasta if it were a big run , Take a nap beforehand if possible? Speaking purely from experience here.

Did the rememberance 5k the weekend and more or less was jogging on the spot in order to enjoy the event as opposed to trying to hit a time. Took about 29 minutes but hardly broke a sweat or pushed in any way. This is a major improvement from a few months ago where I was doing some better times but suffering too much. I wonít be trying to improve my 5k times for a while yet. I ran a few Ĺ ks last night in 4.30ish mins last night and could feel every kilo of my weight after each set. I canít move this frame any faster just yet without injury/consequences. One thing I do find difficult in this cold is the breathing. I hate the cold air in the lungs, itís tres annoying and mentally irritates
Thanks for the advice. The knee pain is something I had to a lesser extent the first couple of times I went doing 5k, but it completely disappeared after a few runs. It would typically come on just after the 5k mark. This run at the weekend was my first in about ten days, and flared up again just around 5k so you could be onto something that it could just be an inactivity thing.

I'll try and gently stretch this afternoon and might try going for a bit of a stroll as well, although the weather is foul here.
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Old 13-11-19, 20:36   #655
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Ok in case anyone would be waiting with bated breath to see how I got on, it was too wet and miserable so we decided to wheel it

Weather looks a bit more promising tomorrow so I'll get out for a pootle around then instead. I'm willing to accept all the scorn I get here as I'm undoubtedly due it!
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Old 13-11-19, 21:02   #656
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Ok in case anyone would be waiting with bated breath to see how I got on, it was too wet and miserable so we decided to wheel it

Weather looks a bit more promising tomorrow so I'll get out for a pootle around then instead. I'm willing to accept all the scorn I get here as I'm undoubtedly due it!
Absolute soft cunt. Hand in your Kerry membership on the way out. Ffs. Perfect running weather this evening. So much so, I got a short run in before training tonight. Always knew the townies were a soft touch.
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Old 13-11-19, 21:15   #657
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I deserve that.
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Old Yesterday, 00:28   #658
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Wasn't as bad as it could have been in Dublin. Worst part was that it didn't start on time so there was more than a half hour standing around in the cold and it rained again just before the start. Once we got going it was grand then just in the last k there was a very heavy shower. That was ok then but would have been a disaster an hour earlier.
I was focused on running slow and managed that fine for 8 and picked up a little bit more than I wanted to at a the end. Whether or not I'll be able to finish a half in a few weeks is still an unknown.
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Old Yesterday, 06:35   #659
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I was beaten up bad after a trail race nearly 3 weeks ago. Went to acupunterist who fed me some shit about hip misalignment & a weak hamstring that was rebuffed by a chiropracter. Turns out it's sciatica and has improved dramatically in a few days with proper guidance. It's a good eye opener as I knew I was putting my body through unnecessary pain and will hopefully make me more responsible when I do get back training and just in general in terms of sitting/standing posture which I apparently suck at. I'd echo Solksjaer's sentiment Keane and make sure you're stretching enough to support the training.
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Old Yesterday, 20:59   #660
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I did my 10k tonight anyway, the knee felt fine until about 1500m to go. I think it seems to flare up and ease off with increasing and decreasing speed - so another underlining of the need to go nice and slow.

Knocked a few minutes off my previous (only) time so happy enough.

I'm was fucking perished though, upper body particularly. Can anyone recommend a base layer they are happy enough with in these kind of conditions, or general advice about dressing for the elements this time of year? I'd like to feel less dependent on the weather if there's gear options that might be of help.
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