tag:blogger.com,1999:blog-57373401764924986562024-02-21T16:32:53.549+00:00Dedicated RunnerRunning a 5k - Advice and tipsAldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-5737340176492498656.post-84850722645522164112014-05-07T22:34:00.000+01:002014-05-07T22:34:39.979+01:00It's the Pace that Kills..<div dir="ltr" style="text-align: left;" trbidi="on">
Running is relatively easy. Most people who have a general level of fitness can start to train and very quickly be running 5k, 10k, or even longer runs.<br />
How quickly they complete those runs is another matter entirely. The difference in a 5k run taking 30 mins. and taking 15mins is all down to Pace.<br />
<br />
I have been running for many years and when I was younger, keeping a steady 6 minute mile was quite easy. Fast forward to today and that pace has dropped to 9.30-10 mins. per mile. Quite simply, I cannot run at the same pace as I used to.<br />
<br />
In some of the bigger races, especially marathons, you will often see three or more runners who are only in the race to ensure that the same pace is kept throughout the various miles. This helps the elite runners to judge their run and enables them to put in very fast times.<br />
<br />
The way different runners can handle various ranges of pace comes down to a mixture of factors. One is natural ability and others are the amount of training done, the amount of oxygen they are able to consume and the level of fitness achieved. All these things, when they are at optimum level in the body will give runners the ability to run at fast pace which is something every runner wants to do.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-5780232274624272532014-05-03T16:50:00.000+01:002014-05-03T16:50:04.321+01:00Parkruns are Popular..<div dir="ltr" style="text-align: left;" trbidi="on">
Went to observe my local parkrun this morning and to take some photos as well. It is well attended with around 200 folks taking part. It invites all types of runners from the fast to the slow - some cover the 5k course in around 17mins. while others take around 35mins. It does not really matter because everyone has a good time and for many it is just a case of seeing if they can better their Personal Best time.<br />
What surprised me was that there was someone running with their dog tagging along and a man pushing a double buggy all the way round - he finished in a reasonable time too..<br />
There is a nasty little hill around the 2 mile mark, it is not long but quite steep and it was interesting to hear the breathing patterns of the folks as they passed. The first guy breezed up it whereas the next few were labouring a bit, but they were the leaders and would all finish in good times.<br />
It is important to get into an easy breathing cycle - try too hard and it becomes a real effort and can put extra strain on your lungs. Overall, I really enjoyed my visit and have posted some pics. below of the event.<br />
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Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-53422249030628178152014-05-01T20:16:00.003+01:002014-05-01T20:16:45.407+01:00Here We Go Again..Since writing my last post in January I have been forced through ill health to stop running. However, in the last couple of weeks I have managed to make a start again....<br />
My first target is to get up to 5k and then take it from there. I have had a few runs of 1 mile and 2 miles and everything seems ok just now. As I get up to 3 miles I will see how my body copes. When you have been a runner for any length of time having to stop does not sit well with you. This is different from injury and is quite perplexing when nobody can pin down what causes the enforced rest. I acknowledge that I am no spring chicken, but I expect to be able to run 5k or 10 without too much effort considering the experience I have had.<br />
Time will tell....Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-8220496850760316322014-01-25T22:35:00.001+00:002014-01-25T22:35:10.064+00:00Injury Layoff<div dir="ltr" style="text-align: left;" trbidi="on">
There is nothing more frustrating in your running than a forced layoff because of injury. I am getting more mature by the day - 60+ yrs old now, but I still want to run. I was doing well in the latter half of last year and was looking forward to completing my first 5k park run at my local town. These park run events have become really popular and a typical Saturday morning race will see 200 or more taking part. However, as I approached the time for my debut, I found that I felt really tired after each training run and every effort was really difficult. This caused me to evaluate where I was at and I decided to take a break for a while to allow my body to get back to normal. It is now over three months since I ran and I find that I am getting increasingly frustrated in my layoff, not being able to get out and run. In my case it is something that is not a direct injury and many find that they have to stop because of various things like pulled muscles, shin splints, achillies problems etc.<br />
Whatever has caused your injury and subsequent layoff, you have to try and remain focused and remember that in 9 times out of 10 people will recover and get back to running in a relatively short time. To keep positive and focused will help a great deal and help you to recover and get back to running as soon as possible.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-50314826431111092672013-07-25T11:21:00.002+01:002013-07-25T11:21:25.639+01:00Pure speed<div dir="ltr" style="text-align: left;" trbidi="on">
The recent news that Mo Farah had smashed the British and European 1500 mtr. record lets you see how fast middle to long distance runners are going nowadays. To see them run at around 4-5 minute miles over distance is quite staggering. Put them in a shorter distance race like the 1500 metres and they can even break the records in that. As I mature - get older - I have observed the times of the top class athletes getting quicker and quicker while back at base camp, ie. my own running efforts, I seem to be getting slower and slower !! Still, as one who continues to enjoy running whatever the pace, I am happy just to be able to get out and enjoy a steady run. I trust that these faster runners will inspire you to go out and push the boundaries of your own particular running journey.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-26773717038352032872013-05-24T18:32:00.001+01:002013-05-24T18:32:38.127+01:00Preparation for Running a 5k: 1 - What Distance to Cover in Training<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
Most beginner 5k running programs and schedules include a steady build
up of distance over a set period of time. Typically starting from walk/jog for a time and then increasing to jogging or running without the
need to walk at all. This will usually be set over a time frame of between 6
and 12 weeks. When starting out, incremental steps from a few
hundred yards up to a mile can be set as a primary target. As fitness levels
and ability to run increase then greater distances can be
attempted.</div>
<div class="MsoNormal">
Many programs will
set the training so that only the required distance of 5k is reached in the specified
time. While this is adequate to enable the distance to be run, a better plan
should include runs of a greater distance before the 5k is attempted. This can
be done by setting out a longer period of training initially.</div>
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The following distances in training would be an effective
program over 12 weeks to enable a competent first running of a 5k race:</div>
<div class="MsoNormal">
Week 1 up to 1.5k</div>
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Weeks 2-4 up to 3k</div>
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Weeks 5-8 up to 5k</div>
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Weeks 9-12 up to 8k</div>
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The running after
the first week, which should have included running for up to 10-15 mins. continuously, should be set out in a way that allows different lengths of run
to be completed in the suggested weeks. This would mean that a 3 times a week training schedule will consist of :</div>
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3 Runs from 1.5k, 2.0k, and 3k in wks 2-4, </div>
<div class="MsoNormal">
3 Runs from 1.5k, 2.0k,
3k, or 5k in wks. 5-8 </div>
<div class="MsoNormal">
3 Runs from 1.5k, 2k, 3k, 5k, and up
to 8k for wks. 9-12</div>
<div class="MsoNormal">
By including runs
that are over the required distance then a 5k race can be run with the
certainty that the distance can be achieved comfortably. Also, another benefit is that the body is used
to running longer distances than the 5k and that can mean that the effort
required to complete a 5k is less. This can be the difference between
finishing fresh and being glad just to finish the race.</div>
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The importance of an
slow build up cannot be emphasised enough. Any attempts at trying longer
distances quicker than the schedule allows for is sure to end up with
tiredness, fatigue and a greater possibility of an over-use injury. Another
thing to note is that if a gradual build up is not adhered to then muscle
stiffness in the days following exercise will be accentuated. It is always
better to cover the distances set out in the training program in a gradual,
methodical way. This will ensure a smooth transition from complete beginner to
someone who is properly prepared to run the 5k distance.</div>
</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-24912364744849460622013-05-11T16:36:00.001+01:002013-05-11T16:36:35.213+01:00Four Essentials for Success in Running<div dir="ltr" style="text-align: left;" trbidi="on">
<b><i></i></b><br />
<b><i>Passion<o:p></o:p></i></b><br />
Running is a part of life for everyone at some point. When
time is limited and you want to get somewhere quickly you run instead of
walking. So, everyone can manage to run in this way. <br />
However, when it comes to running as a hobby or more
importantly as a sport that you want to participate in regularly, it takes on a
whole new meaning. For this type of running one of the most important things is
to have is a passion for what you are involved in. <br />
To have passion means to care greatly about something. It
means that whatever that passion is, it will take up large amounts of your
time. In some instances nothing else will matter. The amount of passion you
have for what you do will determine greatly how far you will progress. When
involved in running regularly, having passion is a must.<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><i>Health<o:p></o:p></i></b></div>
When running regularly your body is put under a great deal
of stresses compared to someone who does not run. To be able to maintain a
running programme, you need to ensure that your body is in a good state of
health. This is done by following the correct diet, exercising regularly and
avoiding illness and injury. Following these three things is very important in
respect to being able to run consistently.<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><i>Having a Goal<o:p></o:p></i></b></div>
When embarking on any kind of schedule of running you must
have a goal to which you are aiming. This can take many shapes or forms, but
the important thing is to have one. Just to complete a race of a certain
distance can be a goal. To run a race in a certain time is another. To achieve
specific things in your running career can amount to a list of goals. This is
ok, as the important thing is to have something to aim for. This will act as a
driving force to help you achieve what you want in your running.<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><i>Discipline<o:p></o:p></i></b></div>
This can be the difference between just taking part in a
race or winning a race. Just taking part will mean that you will do some
training and remain reasonably able to get some result. On the other hand, if
you can maintain a disciplined approach and set in the things that you need to
ensure that every essential is covered, not only will you take part, but you
will also have a chance of winning. <br />
This is far more desirable and many more things are likely
to be achieved in your running when a disciplined approach is adopted. To be a
successful runner you need to have great mental strength and to be able to
discipline yourself is a big part of that.<br />
<br />
Article taken from my book - <a href="http://www.amazon.co.uk/Tips-Running-Interesting-Runners-ebook/dp/B006VCVI0C/ref=sr_1_3?s=digital-text&ie=UTF8&qid=1368286522&sr=1-3&keywords=alan+seel">Tips for running</a><br />
</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-67894213658127997522013-04-18T16:17:00.003+01:002013-04-18T16:17:54.963+01:00Terror at Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
I'm sure everyone who runs felt the same revulsion over the tragic events at the Boston Marathon last weekend. It is inconceivable to think that person or persons would stoop so low to commit an outrage like this. Heartfelt condolences go out to the families who lost loved ones and the large number of injured people. Sadly, nowhere seems safe nowadays from those that are hellbent on causing disruption of this kind. To target an event like a marathon is truly sick. Hopefully the authorities will find out who was responsible and punish them accordingly.<br />
As we wait patiently for some nice spring weather it is time to get the goals and targets for the year ahead sorted out. I have joined my son in taking a challenge to run a 10k in July.This will mean an extra amount of training as the distance I have been targetting lately has been the 5k. Some longer runs built into the schedule should help and with a sensible approach all should be well.<br />
Have you got a challenge for this year. Whether it is just to complete your first race or to run a certain distance within a set time, everyone needs something to aim for. This should provide the correct motivation to see you succeed in whatever you attempt.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-66670390777784631282013-03-27T09:35:00.002+00:002013-03-27T09:35:34.909+00:00Alternative to Running in the Snow<div dir="ltr" style="text-align: left;" trbidi="on">
There has been a lot of snow about the last few weeks and this can play havoc with all the training plans. The treadmill is a great alternative that allows you to keep on training whatever the weather. <br />
It is a real asset if you have one in your own home, but if you have not then there are plenty of sports centres and gyms about that will allow you to use their equipment for a nominal fee. This is really the only alternative when the snow is really heavy and blocking up all the roads that you would normally run on. Running on a treadmill is quite a bit different from running on the road. One thing that you have to get used to is the sense of movement as you run. You can easily become unbalanced at first and it is quite a strange feeling. The other observation would be that it gets quite warm and it can feel quite stuffy in comparison to running outdoors. Having said that, running on the treadmill does allow you to continue training and this is obviously the way to go for any who are on a programme or heading towards their first race.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-61636293963095666152013-03-02T08:30:00.000+00:002013-03-02T08:30:26.795+00:00Does it matter when I start Running<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
</div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Running is very popular and it can benefit youngsters
greatly to have an early start in the sport.</div>
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Anyone who has shown exceptional potential in their running
should have been noticed and taken under the wing of some experienced coach.
This is invaluable for the ongoing development of any person who aspires to run
competitively. From their teenage years through to the end of their twenties
would be regarded as the most likely period when races and medals would be won.
At this period the body is going towards its peak of fitness and although many
may still be top class runners well into their thirties, this is the period
where many shine and begin to see some reward for all the hard work done in
earlier years.<span style="mso-spacerun: yes;"> </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="mso-spacerun: yes;"> </span>When progressing
through the thirties and into the forties the body starts to change in certain
ways and depending on the type of running being undertaken it can manifest
itself in a slowing of times or a lack of achieving what was expected. This
would certainly be more true of the shorter distance races and many top class athletes
often move up from the shorter distances to the longer ones like the marathon
because of this.</div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Into the fifties and sixties and things in the body
definitely start to affect the ability to perform. One of the biggest at this
time is the slowing of pace. Many find that their bodies cannot maintain the
level that they once could. This need not be a negative, but has to be
recognised for what it is and adjustments made.</div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
When choosing which distance to start running, the 5k is a
very good one inasmuch as it is not too long and can be run in around thirty
minutes for anyone with a reasonable level of fitness. Another attraction is
that it does not take very long from being a complete novice to being able to
run the 5k distance.</div>
</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-70025630311469499202013-02-13T21:05:00.003+00:002013-02-13T21:11:40.823+00:00Training for Running a 5k<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Before any race the proper amount of training for the particular distance should be completed. This cannot afford to be skimped on or a poor result will often be the outcome. Some sort of programme should be followed that gives simple week by week outlines of the training requirements to enable you to run the distance comfortably on the day. Beginner runners should see what amount of training sessions they are comfortable with each week and the programme should be set accordingly. Each programme should start of fairly easy, increase to a steady mileage midway and then taper down towards the race day itself. This will mean that you will be fresh on the day and you will have every opportunity of giving a good account of yourself in the race.To be able to compete in running a 5k race, you need to be able to run continuously for approximately 30mins. Some people will be quicker, some will be slower, but as a starting point it is good to aim to be able to run continuously for this amount of time. </div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-86703785734725663102013-02-13T21:03:00.000+00:002013-02-13T21:10:12.970+00:005k Training<div dir="ltr" style="text-align: left;" trbidi="on">
Get with the 5k Training Programme<br />
It is relatively easy to get up and get out and start to run. However, if you have not ran any distance before there are certain things that you would be better to take note of. To just get out and run without any structured plan is a fair recipe for disaster. It is far better to follow a plan that is offered by people who have experience of running. This will enable you to reach your goal of becoming fitter through running much quicker and will give you a proper base of fitness that you can then build on.<br />
The programme suggested in this book is set out to enable you to start to run and move towards running a 5k race. It is laid out in such a way so that you run on average three times a week and over the course of eight weeks you build up your ability to cover the 5k distance comfortably. For most people this will mean that you will build up to be able to run continuously for thirty minutes.<br />
<em>Note: The book referred to is my <a href="http://bit.ly/Lb8GLV">'Running a 5k'</a> which is displayed on the </em><em>right hand side of this page.</em></div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-37245409423720373522013-02-13T13:20:00.001+00:002013-02-13T13:20:33.063+00:00Still Running<div dir="ltr" style="text-align: left;" trbidi="on">
Welcome to my blog about Running....<br />
<br />
It has been a while since I posted, but I have decided to get up to speed again and let folks know what is happening with me on the running front.<br />
It was a good time on the lead up to Christmas 2012, training went well and I was gearing up to running in some 5k races in the new year. Around that time I managed to write another short book to join the others in my Amazon Kindle collection. This time it focused on getting up from a non exercise position to get up and get Running. The title is <a href="http://www.amazon.co.uk/Get-Up-and-RUN-ebook/dp/B00AVXF2YU/ref=sr_1_4?s=digital-text&ie=UTF8&qid=1360761466&sr=1-4">Get Up and Run</a> and is aimed firmly at beginners to running who want to get fitness levels up from where they are at.<br />
After the turn of the year I was running 5k in training consistently, but then at the end of January felt quite fatigued after my runs and decided to take a week off and rest. Having done this, I got back out on the road and was pleasantly surprised at being able to run a straight mile in under 9 minutes. This was the first time in a long time that I have done this. I resolved after that to gear my training to improving my pace rather than trying to run longer distances. My immediate goal is to complete the local Parkrun sometime in March. Watch this space for progress reports....</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-38653639733407032802012-09-30T16:20:00.002+01:002012-09-30T16:20:45.700+01:00Into Autumn<div dir="ltr" style="text-align: left;" trbidi="on">
The leaves on the trees are beginning to turn and the temperature is a good bit cooler. Autumn is on the way and the summer - what we had of it - is behind us. Time to get the schedule updated to take in the autumn and winter months. <br />
After the massive success of the Olympic and Paralympic games things on the big stage disappear and it is down to the nitty gritty of the winter programme. Personally speaking, I like the colder weather and am quite happy running when it is really cold. As long as you wear clothes that are suitable things can be quite enjoyable.<br />
Getting off the roads is good too and a good forest run can be quite refreshing as the ground is softer and does not jar as much as the road runs. Setting winter goals and targets is something everyone who runs should do. When you have something to aim for it can make every run worthwhile. The choice of events to participate in seems to get bigger and bigger every year, so hopefully with the correct amount of training being done during the autumn/winter months, the next event run could be completed in a personal best time which is always something to aim for.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-24169781517912693472012-09-26T08:52:00.001+01:002012-09-26T08:52:28.194+01:00Persistence Pays Off<div dir="ltr" style="text-align: left;" trbidi="on">
Just read a story about a guy who has finally won a competition. He had been enetering this every week for the past couple of years. He thought he was never going to win, but kept at it and finally he won. A lesson in persistence. Last week I enjoyed watching Dame Kelly Holmes on the Piers Morgan show. She had a tough upbringing, but found she was good at running and took that up. She trained hard but was often sidelined by injury, but she was persistent and when the 2004 Olympics in Athens came around she found herself fit and her dream of winning an Olympic gold seemed a distinct possibility. Most know the story of how she won not one gold but two, winning the 800 and 1500 metres races, and her place in British running history was assured. Her persistence had finally paid off, big time. <br />
Haven't been out running all week, have just felt the body needed a rest so will see how the next few days go and maybe get back into some kind of training soon.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-9618445149402942012-09-17T13:54:00.001+01:002012-09-17T13:54:36.111+01:00Best laid plans<div dir="ltr" style="text-align: left;" trbidi="on">
Well, the weekend has passed and I have not managed out on the roads. When it came down to it I just felt my body needed the rest. I think the HIIT regime is good, but it takes it out of you, especially if you are a bit older. I will resume when I feel ready. Meanwhile, had a great time watching the Great North Run on Sunday, fantastic time of racing and another load of money raised for charity. Many heart rending stories of why people are doing it. It certainly serves to motivate people to do something and what better way to do it than run with thousands of others. Well done, everyone.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-19553077833074788212012-09-13T13:44:00.001+01:002012-09-13T13:46:38.991+01:00Steady Up<div dir="ltr" style="text-align: left;" trbidi="on">
Good intentions are great, but then when reality kicks in it can be a different story. I had intended to follow my 3 mile run on Sunday with a HIIT session on Wednesday, but after the run on Sunday I felt a niggle from my left knee. Experience has taught me to take heed of these little things and so I delayed going out again until today. I managed the session ok with another 3x30second runs at fast pace with 3 minutes recovery between each. Not forgetting the importance of warming up and warming down before and after. What I experienced this time was strange. On the first fast 30sec. I felt real discomfort in both my thighs. I have never had this before and it was the same for the other two runs. It was not sore enough to stop me, but I am now expecting them to stiffen quite a bit later on today. Maybe I started too quickly after my warm up and I will certainly allow more time when doing this again. An easy pace 3 mile run will be my next outing at the weekend.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-15364365203863545262012-09-10T09:12:00.000+01:002012-09-10T09:15:17.176+01:00Inspired by others<div dir="ltr" style="text-align: left;" trbidi="on">
There have been a lot of awesome moments both in the Olympic and Paralympic games that have just finished in London. Many will have achieved their lifetime dreams of winning a medal at the games. This is great and it certainly inspires anyone who is involved in athletics or any other sport to never give up but keep on trying. Those that win the medals and break world records will get the limelight and rightly so, but spare a thought for the countless others who have worked just as hard, trained just as much, but have not won anything. So near yet so far, sometimes only a second or fingertip - as in the swimming events, will mean a lot of frustration and tears. Being involved in any sporting activity is a great way to ensure that the body is being exercised and it is a really good thing to be involved in.<br />
Back to the local scene, I was out for a 3 mile run yesterday. I chose a route that I know well and it provides good undulating terrain with one long hill in the middle. Although my time was not great I enjoyed the run. On the run I was trying to see how the breathing pattern was going. When I started I was breathing quite hard but as I progressed it settled down and maintained a regular pattern over the rest of the run. This might seem an odd thing to do, but I enjoy looking at all the different aspects of running and this was just something that I thought about as I was running along. A day of rest today and then I will see if I can complete another HIIT session on Wednesday.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-89370549215586865912012-09-07T14:37:00.000+01:002012-09-07T14:37:05.524+01:00HIIT <div dir="ltr" style="text-align: left;" trbidi="on">
HIIT - I have recently read a bit about this type of training and thought I would incorporate it into my running schedule. Had the first session the other day and it hurt.... But this is what it will do, it is High Intensity Interval Training and you are stretching your capacity to near limits over a short period of time.<br />
I managed to warm up ok - 5mins. at least - and then ran as fast as I could for 30secs. then allowed 3 minutes recovery. I did this three times and then another 5mins. to warm down. I finished feeling exhausted but enjoyed it. I noticed quite a bit of stiffness in the legs the day after. In normal training the stiffness or DOMS is rarely evident because of the constant training, but after the intense training it showed up again. However 2 days later I was able to complete a normal 3 mile run with no after effects. I will try again next week and see how it goes.</div>
Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-81932841523331222382011-04-21T16:45:00.000+01:002011-04-21T16:45:28.009+01:00Fast RunnersFor most, running is an enjoyable experience at a pace which suits the individual. A lot of enjoyment and satisfaction can and is derived from being able to get out and run freely whether it be in a race or just a training run. What is scary about running now is how fast the elite runners are going. They are talking about who will run the full marathon in under 2 hours - yes, under 2 hours !!!! That equates to around 4.5 minutes for every mile.... WOW.<br />
Good luck to them, their bodies are finely tunes machines, whereas the ordinary runner is still happy to run at a comfortable pace to themselves at whatever the time.Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-70207000780645780982011-03-03T21:49:00.000+00:002011-03-03T21:49:44.183+00:00Starting to Run<span style="font-family: Arial;">When starting out you should take things very easy and you need to settle how many times in a week that you think you can run without overdoing it. I would suggest 3 times a week, which gives opportunity for plenty of rest in between. Rest is very important as your body needs time to recover and repair after periods of exertion. View rest as part of the overall training that you are doing. Never do 2 days back to back running in your early training - learn to rest, it will pay off in the end. </span><br />
<span style="font-family: Arial;">Get hold of a good start up programme and try and stick to it. It will seem hard at first, but it will get easier.</span><br />
<span style="font-family: Arial;">NB. It is important to do some warm up exercises before starting any running - this should be at least 5 mins. of movement to get your body mobile.</span>Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-29204829944226696202011-02-21T20:16:00.000+00:002011-02-21T20:16:48.133+00:00Another great run<span style="font-family: Arial, Helvetica, sans-serif;">It was a joy to watch Mo Farah in Birmingham on Sat. he ran another brilliant race and won going away from the field. It is really satisfying when you see a runner who is able to judge pace like that and know that when the button is pressed for the final burst, a good win is assured. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A bit different from that was the Cross Country racing I attended briefly in my home town on Sat. no great or particularly famous names there, but the object was the same - to run well and do the best you can. The runners had a tough course which was well cut up with the weather but that did not deter them too much and I'm sure they all enjoyed it....</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For myself, I am enjoying building my distance up again, albeit slowly. Today I enjoyed a 2 miler which was slightly longer than my last 1.5 miles - easy does it. I hope to be at the 5k distance by mid March.</span>Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-67622511123310367412011-02-18T16:01:00.000+00:002011-02-18T16:01:59.228+00:00Making a return - at last<span style="font-family: Arial, Helvetica, sans-serif;">Well, after a long period of inactivity - 6 months - I have finally managed to get back out on the roads running. Admittedly the first run was only half a mile, but it was a start and I have been able to capitalise on that with a further 4 x 1 mile runs. So everything is going well. My startegy is to build up slowly and be running 3 miles by the end of March and then progress to 6 x miles by June. We will see how things work out</span>Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-59520469979159787352011-02-06T14:01:00.000+00:002011-02-06T14:01:45.486+00:00A Stupendous Feat of Running<span style="font-family: Arial, Helvetica, sans-serif;">News today of a Belgian guy who has just completed 365 marathons in 365 days !!!! This is some feat of endurance especially when as a child he had asthma and was told he should not take part in sports. Makes you think doesn't it. If you are in training for a race then this kinda puts things in perspective. Yes, you can do it, it is only one race. This 49yr old guy woke up every morning and completed a marathon every day for a year. The mind boggles...... Wonder how many pairs of trainers he went through ???</span>Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0tag:blogger.com,1999:blog-5737340176492498656.post-88150754129635487512011-01-22T19:29:00.000+00:002011-01-22T19:29:54.249+00:00Slow Runners<span style="font-family: Arial, Helvetica, sans-serif;">As I drive around I see a lot of runners out on the streets and I wonder why do they seem to run so slowly. I mean these folks are not going fairly slow, they are going <strong>really</strong> slow. My first reaction is ''why bother'' then the more I thought about it the more reasons dropped into my mind. Maybe they have went through life threatening surgery and are out there giving it their best to try and get ready for their chosen race in which they can raise sponsorship for their particular charity. Maybe they are on a phased running schedule which means that for this particular run they are just ticking over slowly, a recovery run perhaps. It may be that they have just returned from injury and are gingerly making their way back to some sort of running pace. Of course maybe they are just so slow at running that perhaps this might be their last run. I came to the conclusion that there are many reasons for people running slow and although it may not look so good, for each individual it is part of their running journey, whatever that may be.</span>Aldaheelhttp://www.blogger.com/profile/08352625701052711646noreply@blogger.com0