Running

I have been messing around with very unstructured my version of fartleks recently. Rather than a steady pace, I have been combining sprinting, then some slow jogging, than a few step speed up, more sprinting etc etc. I find it tires me out a lot more than a regular 25 min fixed pace 3 mile run. Don't know if it does anything too much for my overall fitness or stamina. But like I said, very unstructured, and I might be doing it wrong/doing harm rather than good. The other thing I have been doing is speeding up as I run. Run the first mile at 7:30 min pace. The 2nd at 7:00 pace, and then the third at 6:30 pace. I find this more challenging than the reverse, where I bust my gut for the first mile (best I have ever done is 5:58), and then slow down for the remaining part of the run.

It's my calves that are more of a problem than my knees. Also my feet if I go longer than 6 miles. I am running mostly in Nike Vomeros, which are about as soft/cushy a shoe out there. I really notice how soft they are when I switch out to say my Brooks Glycerins, which are also meant to be cushioned, but feel nothing like the Nikes.

Oh yeah, the only stat I didn't already mention: Have lost about 27-28 pounds since starting the running in November. Would be a lot more impressive loss if I had changed my diet as well. I have kept eating chocolate/fast food/desert etc etc in normal moderation for the most part the whole time. But no starving myself or eliminating every good thing (which are all bad) from my diet.

Cracked a big PB in Canberra marathon today. Was hoping to finally go under 3 hours after 4 previous attempts and smashed it with a 2:54:49.

Went no booze or ice-cream since New Years and no chocolate since end of Feb to get there. Plus training all through Brisbane summer.

Worked a treat though.

Congratulations. Anyone breaking 3 hours is a serious runner.

If you'd changed your diet as well you would have disappeared by now!

When training for rugby: 2-3 sessions a week focusing on anaerobic endurance (1 session a direct simulation of match-day play, essentially HIIT where the intervals are a brisk jog not a full stop), 0-1 speed sessions a week depending on how my recovery is going that week (tons of ladder and cone work with a focus on foot speed, striking with the ball of the foot and not the heel when accelerating and raw acceleration over the first 15m), 1 3-5 mile recovery run every Sunday at low pace and low intensity.

Having not been a runner for about 10 years due to injury, thought it was time I eased my way back into it. I do a lot of bike riding 100-150km a week, but am finding my fitness has plateaued somewhat so I'll try a few runs to see if it helps.

Will be starting the Couch to 5k over the weekend, so we'll see how it goes.

Started running back a couple of years in order to facilitate weight loss. I also decided to give Vibram Fivefingers a go as I had a history of ankle problems and the barefoot running style promised to strengthen my feet and motion in general.

From struggling to even keep at a shuffle for 3km I've since posted PBs as follows:
1km of 4:08 (during a 3km run)
3km of 14:28
5km of 24:28
10km of 54:42 (though I don't do these often)
1 hour of 10.96km

Of course, over that time I've given up rugby (therefore drinking) and lost about 25kg. I used to cheer if I broke 17 minutes for a 3km!

I'm aiming to try City2Surf this year but running in winter is a real kick in the balls - especially in the Western Suburbs where it actually gets cold. Need to get my fivefingers socks from eBay as the barefoot shoes are a bit shitty in the colder weather.

I have no ambition to do half-marathons or any of that - I reckon if I can't outrun the zombies in the first 10km then bon appetit you undead fucks.

This is some of the best advice you can get to improve your running style, strength, and endurance:



I found this especially helpful as, being a former prop, I would try to "push" myself along instead of "pull" from out in front.

DRIVE THE KNEES!