Running: Difference between revisions
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|2024-05-11||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09 | |2024-05-11||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09 | ||
|- | |||
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05 | |||
|} | |} | ||
Line 30: | Line 32: | ||
!Pace (min/km) | !Pace (min/km) | ||
|- | |- | ||
|2023-09-03||London Big Half||1:36:57||4:36 | |2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36 | ||
|- | |- | ||
|2024-09-01||London Big Half|| || | |2024-09-01||London Big Half||1:32:20||4:23 | ||
|- | |||
|2025-09-07||London Big Half|| || | |||
|} | |} | ||
Target: 1:30:00 (4:16 min/km) | Target: 1:30:00 (4:16 min/km) | ||
Notes from BH: | |||
* Pre-race warmup walk | |||
* Remember to use electrolyte tablets later in race | |||
* Slight negative split plan | |||
=== Marathon (42.2 km) === | === Marathon (42.2 km) === | ||
Line 46: | Line 55: | ||
|- | |- | ||
|2022-05-01||Milton Keynes||3:53:00||5:31 | |2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31 | ||
|- | |- | ||
|2023-05-01||Milton Keynes||3:34:04||5:04 | |2023-05-01||Milton Keynes||3:34:04||5:04 | ||
Line 69: | Line 78: | ||
|''Rest/Recovery''<br/>0 - 5 km<br/>Easy | |''Rest/Recovery''<br/>0 - 5 km<br/>Easy | ||
|''Hill''<br/>12.5 km or less<br/>Hard hill, rest, Easy | |''Hill''<br/>12.5 km or less<br/>Hard hill, rest, Easy | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
|''HIT/Track Sessions'' | |||
|''Rest''<br/>S & C | |''Rest''<br/>S & C | ||
|''Parkrun''<br/>5 km race<br/>Max effort | |''Parkrun''<br/>5 km race<br/>Max effort | ||
Line 78: | Line 87: | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
|''Hill''<br/>12.5 km<br/>Hard hill, rest, Easy | |''Hill''<br/>12.5 km<br/>Hard hill, rest, Easy | ||
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | |''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy | ||
|''HIT/Track Sessions | |||
|''Rest''<br/>S & C | |''Rest''<br/>S & C | ||
|''Parkrun''<br/>5 km race<br/>Max effort | |''Parkrun''<br/>5 km race<br/>Max effort | ||
Line 104: | Line 113: | ||
Current: | Current: | ||
* ASICS NovaBlast 3 (252 g) | * Saucony Mens Ride 17 (282 g) - | ||
* ASICS Metaspeed Sky+ (204 g) | * ASICS NovaBlast 3 (252 g): Easy Run, Daily | ||
* ASICS Metaspeed Sky+ (204 g): Races | |||
Consider: | Consider: | ||
* ASICS | * ASICS Novablast 4 (260 g): Easy Run, Daily | ||
* ASICS | * ASICS SuperBlast 2 (250 g): £200/ASICS | ||
* ASICS MagicSpeed 4 (245 g) | * ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS | ||
* ASICS Noosa Tri 16 (215 g) | * ASICS Noosa Tri 16 (215 g) | ||
* ASICS Metaspeed Sky Paris (): Marathon Races £220/RN | |||
Retired: | Retired: | ||
Line 125: | Line 134: | ||
* Start taking carbs 20 mins after the start of a race | * Start taking carbs 20 mins after the start of a race | ||
* Reduce oil intake which reduces nitric oxide | * Reduce oil intake which reduces nitric oxide | ||
* Nitric oxide rich foods: celetry, lettuce, beetroot, watermelon | * Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon | ||
* Reduce salt | |||
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight BMI] target: 20.3 | |||
** 172 cm | |||
** 60 kg | |||
** extra salt during excercise unnecessary? | |||
* Caffine | * Caffine | ||
** 3 - 5 mg/kg -> ~ 250 mg | ** 3 - 5 mg/kg -> ~ 250 mg | ||
** ~ 30 - 60 mins prior to race | ** ~ 30 - 60 mins prior to race | ||
** ~ 6 hours half life | ** ~ 6 hours half life |
Latest revision as of 12:42, 9 September 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 |
2024-05-11 | Crystal Palance Parkrun | 20:43 | 4:09 |
2024-07-27 | Bromley Parkrun | 20:27 | 4:05 |
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 | 1:32:20 | 4:23 |
2025-09-07 | London Big Half |
Target: 1:30:00 (4:16 min/km)
Notes from BH:
- Pre-race warmup walk
- Remember to use electrolyte tablets later in race
- Slight negative split plan
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 |
Recovery ~ 12 km ~ 60 min Easy |
HIT/Track Sessions | 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 |
Recovery ~ 12 km ~ 60 min Easy |
HIT/Track Sessions | 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:
- Saucony Mens Ride 17 (282 g) -
- ASICS NovaBlast 3 (252 g): Easy Run, Daily
- ASICS Metaspeed Sky+ (204 g): Races
Consider:
- ASICS Novablast 4 (260 g): Easy Run, Daily
- ASICS SuperBlast 2 (250 g): £200/ASICS
- ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS
- ASICS Noosa Tri 16 (215 g)
- ASICS Metaspeed Sky Paris (): Marathon Races £220/RN
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: rhubarb, celetry, lettuce, beetroot, watermelon
- Reduce salt
- BMI target: 20.3
- 172 cm
- 60 kg
- extra salt during excercise unnecessary?
- Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life