Help with training!
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Help with training!
Alrighty people...wondered if any of you lovely people out there fancied working with me to produce some kind of physical training program. It's blatantly obvious from the weekend that although I'm capable of running ten km it's at a plodding pace I'm sure I could improve on but I'm finding it difficult to get sessions that motivate me. There's no real groups to train with in Oxford this term unless I do track sessions which I really don't wanna do. I'm sussed for technical support but I really need a helping hand with the physical side of things...any offers?
Will? We've got proper fire now!
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Becks - god
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Hmmm...
Since no one has answered your call i shalll.
Okay so seems like you may lack the motivaion to go fast and hard when training by yourself. I like training bymyself and do push hard and here are some tips that you my or may not find useful.
FIND A RUN YOU LIKE AND DO IT
I find that i go so much faster when i do the same run over and over again. If i do i new one my times will drop by 10% until i've done it a few times.
LISTEN TO MUSIC
Okay so you probably do but i find i go faster! Takes my mind off it. Choose your songs carefully as you want "fire songs" (could start a new thread with that).
HAVE GOALS
Okay start with a 9k run or so and time yourself. Set yourself a target that you might be able to complete in a couple of weeks or so. This gives you a sense of achievement. I find it useful.
Long term goals are also useful. There is this run that i do in about 70mins at the moment. My best is 65 and i know (same course as a fell race) that if i want to be top 10 M21E then i have to do it in around 50. Okay so i'm not going to be top 10 but useful for you who is an elite to do this kinda thing. Like racing the best everytime you go out.
TAKE SPLITS
Take a splits watch and measure times on parts of your course. Record them. This motivates you to go faster. But the good thing is that you know when your having a good run and often try harder to try to beat your time! The best thing is that somedays when you feel a pie or ill, you can still plod round and aim to do one split really fast! This salvages what would have otherwise been a dissappointing run.
My guess is that you this anyway so i won't have helped. I find training bymyself sometimes better than with others. Your post made me think why?
Above all you have to have the drive and teh motivation to run faster and faster. I am sure you have this.
ONE OTHER THING
Have step weeks.....
Do a 6k run. Knock off 5% say of that time or so. Do that 6k run until you beat the time.
Then do 9k. Knock off a bit less this time but do the same thing and move up to 12 and 15k.
Always do the highest end of the step at least once a week to keep up your endurance.
This is a bit like the goals thing but useful for building speed over 15k.
Since no one has answered your call i shalll.
Okay so seems like you may lack the motivaion to go fast and hard when training by yourself. I like training bymyself and do push hard and here are some tips that you my or may not find useful.
FIND A RUN YOU LIKE AND DO IT
I find that i go so much faster when i do the same run over and over again. If i do i new one my times will drop by 10% until i've done it a few times.
LISTEN TO MUSIC
Okay so you probably do but i find i go faster! Takes my mind off it. Choose your songs carefully as you want "fire songs" (could start a new thread with that).
HAVE GOALS
Okay start with a 9k run or so and time yourself. Set yourself a target that you might be able to complete in a couple of weeks or so. This gives you a sense of achievement. I find it useful.
Long term goals are also useful. There is this run that i do in about 70mins at the moment. My best is 65 and i know (same course as a fell race) that if i want to be top 10 M21E then i have to do it in around 50. Okay so i'm not going to be top 10 but useful for you who is an elite to do this kinda thing. Like racing the best everytime you go out.
TAKE SPLITS
Take a splits watch and measure times on parts of your course. Record them. This motivates you to go faster. But the good thing is that you know when your having a good run and often try harder to try to beat your time! The best thing is that somedays when you feel a pie or ill, you can still plod round and aim to do one split really fast! This salvages what would have otherwise been a dissappointing run.
My guess is that you this anyway so i won't have helped. I find training bymyself sometimes better than with others. Your post made me think why?
Above all you have to have the drive and teh motivation to run faster and faster. I am sure you have this.
ONE OTHER THING
Have step weeks.....
Do a 6k run. Knock off 5% say of that time or so. Do that 6k run until you beat the time.
Then do 9k. Knock off a bit less this time but do the same thing and move up to 12 and 15k.
Always do the highest end of the step at least once a week to keep up your endurance.
This is a bit like the goals thing but useful for building speed over 15k.
"Poor is the student who does not surpass his master" - Leonardo Da Vinci
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pasta and cheese - orange
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Another suggestion find a man running partner. They are naturally faster so a man who will push you is easier to find than a woman. Both are just as good but a man is easier to find.
"Poor is the student who does not surpass his master" - Leonardo Da Vinci
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pasta and cheese - orange
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aye finding a young chap to run with should surely help you get fitter. get that young pilsbury out.
also try and go off road probably not that much scope in oxford but makes the run a lot more interesting than street running.
also try and go off road probably not that much scope in oxford but makes the run a lot more interesting than street running.
nope it i still have the coolest hat in school
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eddie - [nope] cartel
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Yeah street running is well turd!
Get onto the public rights of way on the edge of town or do a lap or 2 of a big country park.
I used to run along a counrty road and back which i still find better than street running!
Street running SUCKS ROCKS!
Get onto the public rights of way on the edge of town or do a lap or 2 of a big country park.
I used to run along a counrty road and back which i still find better than street running!
Street running SUCKS ROCKS!
"Poor is the student who does not surpass his master" - Leonardo Da Vinci
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pasta and cheese - orange
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Re: Help with training!
Becks wrote: It's blatantly obvious from the weekend that although I'm capable of running ten km it's at a plodding pace I'm sure I could improve on but I'm finding it difficult to get sessions that motivate me.
Sounds like you need to do some speed work. We identified this as the missing thing in almost everyone's training at OUOC when I was there. I guess you already go jogging when you feel like it and like most orienteers you do a long run by orienteering at the weekend and get out into the terrain - this covers three of the four things you need. One speed session a week will make a lot of difference
It isn't easy the sort of thing you're aiming at is running 3-4minutes hard i.e. breathing hard (VO2max), but not so going hard your arms are flailing and head wobbling, then resting (or jogging slowly) for 1-3 minutes, and repeating that 4-8 times. It isnt very pleasant while you're doing it, but its satisfying when you finish. With a warm up and warm down jog it should be over in less than an hour. If you do it right, you're still a bit sore the next day.
In Oxford your best options are probably..
1/ Iffley Road track
2/ South Parks (run hard up the hill, jog back down again)
3/ The Parks (easy to find a loop of appropriate length)
4/ Port Meadow (uneven under foot is good for running)
Or just fit the speedwork into the normal run as fartlek (e.g. try keeping up with an eight on the towpath for 3 minutes)
If you're feeling ambitious, you can cycle out to Wytham, Shotover, Youlbury or somesuch and run in terrain.
Mainly the session needs to keep you interested - different people like different types of terrain and company and nobody can advise you on that.
There's no real groups to train with in Oxford this term unless I do track sessions which I really don't wanna do. I'm sussed for technical support but I really need a helping hand with the physical side of things...any offers?
You might find groups to train with if you look around (OUAC, triathletes, Oxford City, Headington Road Runners). Dont be scared - orienteers often underestimate how fit and fast we really are compared with "athletes".
Graeme
WOC2024 Edinburgh
Test races at SprintScotland (Alloa/Falkirk) and Euromeeting (near Stirling).
Test races at SprintScotland (Alloa/Falkirk) and Euromeeting (near Stirling).
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graeme - god
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Hmmm....
training by comittee, I don't think so.
Becks, I suggest you talk to an experienced individual. They need to understand what you do, what are your strengths and weaknesses, what your background is, etc. etc.
But here is something to think about.
navigate like an orienteer,
run like an athlete.
look at how good cross country runners, distance track runners, road runners train and join them on track and road sessions. doing this got me to my best.
training by comittee, I don't think so.
Becks, I suggest you talk to an experienced individual. They need to understand what you do, what are your strengths and weaknesses, what your background is, etc. etc.
But here is something to think about.
navigate like an orienteer,
run like an athlete.
look at how good cross country runners, distance track runners, road runners train and join them on track and road sessions. doing this got me to my best.
If you could run forever ......
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Kitch - god
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to help with motivation i find running with a heart rate monitor helps. Its like having a training partner. I only use a basic one that shows me my current HR but that lets you know your running at the right pace or not (provided you know what what your HR should be for certain runs). Means that you know your training is effective and your not just running for the sake of it.
'great athletes come back from great setbacks' - Brendan Foster
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Wattok - [nope] cartel
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Kitch wrote:
training by comittee, I don't think so.
The best way to come up with training ideas is to listen and learn form other peoples experiences and teh way they do things. Not to emulate them, but to take bits and pieces from what they say and incorporate the ideas into your training. Or reject as cobwash, whichever.
So pool some ideas by committe and go train your own way!
However ultimatley everyone has thier way of doing things even the elites. Some don't have coaches some do. Some do most of their traing as orienteering some only for competetion. Check out the differences in Jamie's, Jani Lakanen, Pasi Ikonen and Thierry's training.
Kitch wrote:
Becks, I suggest you talk to an experienced individual. They need to understand what you do, what are your strengths and weaknesses, what your background is, etc. etc.
Yeah definanatly! But talk to more than one. I don't go for physical coaches but some find them useful if you think that that will help.
"Poor is the student who does not surpass his master" - Leonardo Da Vinci
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pasta and cheese - orange
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Agree with Andy 100%. Join a running club!!!! Advice given. Nothing more to it. Easy peasy. Got instant running partners. No heartrate monitor needed - your competitive spirit will push you as hard as possible. Sooooo easy!
Look at local 10k results for possible clubs, and look at their website for training. This is the single, most simple thing you can do to get fit. All the squad girls are in running clubs.
And good luck. Keep the motivation up. It is really exciting to think of how good you can get with improved fitness.
Look at local 10k results for possible clubs, and look at their website for training. This is the single, most simple thing you can do to get fit. All the squad girls are in running clubs.
And good luck. Keep the motivation up. It is really exciting to think of how good you can get with improved fitness.
- Housewife
even if the cross country kids say they're only training at the track in trinity, there used to be plenty of them spurning it and running down the parks instead in an alternative session. but then i don't really know if that's the problem, or if you've been training w them all year, or if you're on their mailing list....
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ic - yellow
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I've certainly found I find it easier to run/train with others around me, it seems more enjoyable and less of a chore. I'll certainly try out some of the ideas, need to improve my fitness - Becks, could I tag along with you for some of the sessions you decide to do when I'm back in Oxford?
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distracted - addict
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Maybe I didn't come across quite right...I was wondering if there's any particular person out there who wouldn't mind going through some kind of plan with me - that was what always worked best for me back in myjunior days. But that will probably involve joining a running club - forgot about Headington Graeme - cheers for reminding me.
Will? We've got proper fire now!
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Becks - god
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