Running: Difference between revisions
Jump to navigation
Jump to search
NickPGSmith (talk | contribs) |
NickPGSmith (talk | contribs) (→5k) |
||
| (6 intermediate revisions by the same user not shown) | |||
| Line 11: | Line 11: | ||
!Pace (min/km) | !Pace (min/km) | ||
|- | |- | ||
|2023-08-12||Swansea Bay||19:27||3:53 | |2023-08-12||Swansea Bay Parkrun||19:27||3:53 | ||
|- | |- | ||
|2024-05-11||South Norwood||19:55||3:59 | |2024-05-11||South Norwood Parkrun||19:55||3:59 | ||
|} | |} | ||
| Line 47: | Line 47: | ||
|- | |- | ||
|2024-05-06||Milton Keynes||3:21:04||4:46 | |2024-05-06||Milton Keynes||3:21:04||4:46 | ||
|- | |||
|2025-05-05||Milton Keynes|| || | |||
|} | |} | ||
| Line 63: | Line 64: | ||
|A Week | |A Week | ||
|''Rest/Recovery''<br/>0 - 5 km<br/>Easy | |''Rest/Recovery''<br/>0 - 5 km<br/>Easy | ||
|''Hill''<br/>12.5 km | |''Hill''<br/>12.5 km or less<br/>Hard hill, rest, Easy | ||
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | |''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
| Line 72: | Line 73: | ||
|B Week | |B Week | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
|''Hill''<br/>12.5 km | |''Hill''<br/>12.5 km<br/>Hard hill, rest, Easy | ||
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | |''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
| Line 101: | Line 102: | ||
* ASICS NovaBlast 3 | * ASICS NovaBlast 3 | ||
* ASICS Metaspeed Sky+ | * ASICS Metaspeed Sky+ | ||
* Saucony Mens Ride 17 | |||
* Mizuno | * Mizuno | ||
Consider: | Consider: | ||
* ASICS | * ASICS Nimbus 26 | ||
* ASICS Novablast 4 | * ASICS Novablast 4 | ||
* Mizuno Wave Rebellion Pro | * Mizuno Wave Rebellion Pro | ||
| Line 112: | Line 113: | ||
Retired: | Retired: | ||
* ASICS | * ASICS Cumulus | ||
* ASICS | * ASICS Nimbus 22 | ||
* ASICS | * ASICS Nimbus 24 | ||
== | == Diet == | ||
* 3 - 5 mg/kg -> ~ 250 mg | * Eat at least 2 hours before a race | ||
* ~ 30 - 60 mins prior to race | * Start taking carbs 20 mins after the start of a race | ||
* ~ 6 hours half life | * Reduce oil intake which reduces nitric oxide | ||
* Nitric oxide rich foods: celetry, lettuce, beetroot, watermelon | |||
* Caffine | |||
** 3 - 5 mg/kg -> ~ 250 mg | |||
** ~ 30 - 60 mins prior to race | |||
** ~ 6 hours half life | |||
Latest revision as of 05:07, 22 June 2024
Distances
See Pace Calculator.
5k
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2023-08-12 | Swansea Bay Parkrun | 19:27 | 3:53 |
| 2024-05-11 | South Norwood Parkrun | 19:55 | 3:59 |
Target: 20:00 (4:00 min/km)
Half (21.1 km)
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2023-09-03 | London Big Half | 1:36:57 | 4:36 |
| 2024-09-01 | London Big Half |
Target: 1:30:00 (4:16 min/km)
Marathon (42.2 km)
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2022-05-01 | Milton Keynes | 3:53:00 | 5:31 |
| 2023-05-01 | Milton Keynes | 3:34:04 | 5:04 |
| 2024-05-06 | Milton Keynes | 3:21:04 | 4:46 |
| 2025-05-05 | Milton Keynes |
Targets:
- 3:30:00 (4:59 min/km)
- 3:23:57 (4:50 min/km)
- 3:15:00 (4:37 min/km)
Training
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| A Week | Rest/Recovery 0 - 5 km Easy |
Hill 12.5 km or less Hard hill, rest, Easy |
HIT 4 reps: * 4 min max effort * 3 min recovery |
Recovery ~ 12 km ~ 60 min Easy |
Rest S & C |
Parkrun 5 km race Max effort |
Long Run 20 - 23 km Moderate effort |
| B Week | Recovery ~ 12 km ~ 60 min Easy |
Hill 12.5 km Hard hill, rest, Easy |
HIT 4 reps: * 4 min max effort * 3 min recovery |
Recovery ~ 12 km ~ 60 min Easy |
Rest S & C |
Parkrun 5 km race Max effort |
Long Run 23 - 35 km Easy |
Distances:
- ~ 6 km : 2 loops around SN Park
- 9 km : Beckenham J - Penge E
- 12 km : to BP Park
- ~ 12.5 km : CPalace - Sydenham - Beckenham J
- ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
S/C Excercises:
- Calf Raise
- Bench Lunge
- Plank
- Side Plank
- Toe Walk
- Heel Walk
Shoes
Current:
- ASICS NovaBlast 3
- ASICS Metaspeed Sky+
- Saucony Mens Ride 17
- Mizuno
Consider:
- ASICS Nimbus 26
- ASICS Novablast 4
- Mizuno Wave Rebellion Pro
- Fuelcell Supercomp Pacer
- Hoka Bondi X
Retired:
- ASICS Cumulus
- ASICS Nimbus 22
- ASICS Nimbus 24
Diet
- Eat at least 2 hours before a race
- Start taking carbs 20 mins after the start of a race
- Reduce oil intake which reduces nitric oxide
- Nitric oxide rich foods: celetry, lettuce, beetroot, watermelon
- Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life