Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Random Running Questions
Options
Comments
-
-
-
-
-
-
Advertisement
-
-
Sunny Dayz wrote: »Just wondering how people incorporate parkrun into a longer run? Do you parkrun beginning, middle or end of your long run.
Looking at my half marathon plan and HH Nov2 has plotted the long runs on a Sat but I'm loathe to forgo my parkrun as I enjoy the social aspect of it. Can you leave much of a gap between finishing parkrun and carrying on for the rest of the run? I usually finish parkrun in about 31-32 mins and chat afterwards while gathering up equipment or sorting tokens. I'm a 15 minute drive (motorway) from parkrun.
That's my life most Sat mornings, 11k jog to parkrun & then hang around for a while either beforehand or afterwards as I'm always volunteering for something, do the run & then 11k jog home. The parkrun varies quite a lot depending on whether I'm on pacing duty, taking it easy or every now and again when I decide it's time to improve my pb a little (not too much as don't want to leave myself with nowhere to go
). 0 -
-
-
-
Advertisement
-
-
-
-
-
-
How steep a hill are we talking?
enough that you'd call it a hill
not just a dragIvoryTower wrote: »i would always have done longer hill runs myself, like 100-200m
can go on to do 20 second hills alright, but 10 seconds with good form is great0 -
-
-
-
Swashbuckler wrote: »Thanks for the detailed response. Interesting info. The purpose of my hill training is to give me the confidence of doing "race pace" on hills as opposed to improving my sprint speed. I wonder when you refer to "other benefits" does that count as one? Or maybe I need to adjust my hill training. In otherwords, is the purpose of hill sprints to improve base speed as opposed to getting used to running hills/recovering fast?
The purpose of hill sprints is to improve base speed.
If you want to practice running at race pace on a hilly course, you should run longer intervals on a hilly course
I presume by "race pace" you mean for distance races that are 5k or longer? Are you running the hills at 5k pace?
One way to think about sessions is to think about where you are at the limit during the session, and that's the thing that you are going to get better at doing.
In hill sprints, the limit is how fast you can run, against the resistance of the hill. The short intervals and long recoveries mean each time you are almost reset to zero. You aren't trying to improve how you deal with lactic, limits of oxygen update, or general fatigue, because none of them should be problems. It is just about delivering power, so you should be improving recruitment, sequencing, form, things like that.
In a threshold run, you want to get better at dealing with lactic byproducts. So you have to run at a pace that is near that threshold, and sustain that pace for a decent period. Run too fast and you pass the threshold too soon, don't run long enough and you're not pushing your clearance rate.
Training at your race pace, you are trying to get better at dealing with the issues caused by that pace - general fatigue, lactic, aerobic capacity, whatever. You balance the distances run and the recoveries between intervals so you are dealing with a more manageable version of the challenges you'll face in the race.
If you run up a hill at 5k pace, you aren't really running at 5k effort, you're running something much harder. It isn't a race-specific session, because the effort profile is /\/\/\/\/\/\ for five minutes, and that's not what a 5k race looks like. That doesn't mean its a bad session, but 8 hills like that is more like an 8 x 200 @ mile pace session.0 -
Advertisement
-
-
-
-
-
-
The purpose of hill sprints is to improve base speed.
If you want to practice running at race pace on a hilly course, you should run longer intervals on a hilly course
I presume by "race pace" you mean for distance races that are 5k or longer? Are you running the hills at 5k pace?
One way to think about sessions is to think about where you are at the limit during the session, and that's the thing that you are going to get better at doing.
In hill sprints, the limit is how fast you can run, against the resistance of the hill. The short intervals and long recoveries mean each time you are almost reset to zero. You aren't trying to improve how you deal with lactic, limits of oxygen update, or general fatigue, because none of them should be problems. It is just about delivering power, so you should be improving recruitment, sequencing, form, things like that.
In a threshold run, you want to get better at dealing with lactic byproducts. So you have to run at a pace that is near that threshold, and sustain that pace for a decent period. Run too fast and you pass the threshold too soon, don't run long enough and you're not pushing your clearance rate.
Training at your race pace, you are trying to get better at dealing with the issues caused by that pace - general fatigue, lactic, aerobic capacity, whatever. You balance the distances run and the recoveries between intervals so you are dealing with a more manageable version of the challenges you'll face in the race.
If you run up a hill at 5k pace, you aren't really running at 5k effort, you're running something much harder. It isn't a race-specific session, because the effort profile is /\/\/\/\/\/\ for five minutes, and that's not what a 5k race looks like. That doesn't mean its a bad session, but 8 hills like that is more like an 8 x 200 @ mile pace session.
God there's a lot to think about with all of these different types of runs. Hard to know if you're targeting the correct things. I run the hills at close to target 10k pace with a view to improving hill stamina and recovery. I've mixed in sessions of 200m and 400m interval flat sprints to improve base speed. LT/tempo run to improve speed stamina and Lactic removal. Long slow ten mile run. Every other week the McMillan 6 mile mix at 10k race pace. So the idea is to cover speed, speed stamina, stamina,lt, recovery. Obviously not all in one week! Not sure if I'm on the right or wrong track.
Edit: Thanks for the inputs by the way.0 -
-
-
hot buttered scones wrote: »It's interesting that you describe improvements in recovery - in general I've found the fitter I get, the faster I recover from sessions and races. What are the best ways to train to improve your rate of recovery? Why do I ask? Because surely the faster you can recover, than harder you can train and the more miles you can fit in. Right? Or am I talking out me hoop?
there's a difference between short-term recovery and long-term recovery. 'Short-term' - how long it takes your heart rate and breathing to recover after a hard effort
'Long-term' - how quickly you recover from a hard session
Both of them will improve as you get fitter. 'Long-term' recovery will tend to decline as you get older, you are slower to repair the damage after a session. But it also relates to training load. If you're an experienced 5k runner, run a lot every week, run a lot of sessions, then 12x400@5k pace will be hard, but not harder than your body is used to. If you are a less-experienced, lower mileage runner and you do that session, it would be more of a shock to the system and harder to recover from.
I don't think either type of recovery is something you actually target in a session. When you're planning a session, the type and duration of your rest intervals is determined by how much you want to recover (full recovery like discussed above, or cruise recovery in between MP intervals, for example). When planning a training week or longer block, you balance the intensity of the sessions with the need to recover in between them. But having your heart rate return quickly to rest levels isn't an advantage in racing.I am looking to introduce intervals and Hills into my training. I have a few hill around where i live. Would this be the sort of hill needed to get the benefits.
feet and miles
I'm terrible at judging gradients anyway. If you can sit on a bike and freewheel down at a decent clip, it's a hill 0 -
Advertisement
-
Advertisement