http://forum.fellrunner.org.uk/showt...595#post478595Quote:
Originally Posted by IanDarkpeak
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http://forum.fellrunner.org.uk/showt...595#post478595Quote:
Originally Posted by IanDarkpeak
I did the Screel Hill race yesterday; a SHR championship race it was great conditions to run in the race was only 6.4km and 400m of climbing. Instead of my conservative climbing technique and then look to maximise the flatter and downhill bits, I went for it on the climb knowing it was only a short race and my fitness is improving. Seemed to pay off as I just made it into the top 3rd finishers, instead of my normal target of getting into the top half. The race was won in a new course record time.
I then got back home and did a steady 5 miles with my dogs on the quite back lanes.
ATB
Kev
Quick 6 mile run with the dog down the River Kent. Third day's running in a row and legs felt a bit tight so no hills today.
Ran up the Beacon on Thursday and Saturday looking for best route off for race, getting stronger as I still had a spring in my step over the last two Km, that was not there last week
Just wondering if there are any training plans on this forum, specifically for fell running. The only guidance I can find online tells you the basics but just wondered if there are any weekly training plans that are proven. I know hills + speed work +mileage + core training = good training, but just after some sort of calendar plan. I've been putting in the miles and hills but would like to mix the training up with a training plan. Plus if I follow a plan I can look back to see what has worked in the past, and help to improve going forward, instead of just plodding on aimlessly.
I don't really follow a proper training plan, but do two club nights a week with efforts (road running club) and try and do my other runs on the moors wherever possible including a long run with a lot of hill climbing in. I would suggest following a road training plan if you feel you need one but just do it predominately off road adjusting pace accordingly. It's all running and is surprisingly similar with the exception of getting climbs in your legs.Quote:
Originally Posted by rdb77uk
Just found a new quickie route from my house straight up to Beacon Hill. 2.5m/610ft. Right on my doorstep and never done it before, sort of thing you could do first thing in a morning and last thing at night as a dog outing. First one to the top gets to sit on a pile of stones, it wasn't me;)
Views up towards the M62 between Scammonden Bridge and Windy Hill and Great Manshead End, Lancashire just over the hill.
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My plan is to have no plan :).......... other than to run in the hills each and every day and to then run up each and every hill if humanly possible (no walking). My 'no plan' plan seems to be working believe it or notQuote:
Originally Posted by rdb77uk
a bit of swimming - man the harpoons time in the pool!
Then a road run with the club, the highlight of which was a youth acting the big-man trying to block our path. He got knocked over by me and another bloke (well if he does stand in our way...), street cred ruined as his mates laughed at him, he tried to chase after us but was too chubby to keep up our sedate pace.
8 week programme for 10kQuote:
Just wondering if there are any training plans on this forum
Worked for me, give it a try you can adapt it for yourself, gives you some idear
Week Mon Tues Wed Thurs Fri Sat Sun 1 Interval 8 * 0.5k 5k run 10k easy run Interval 5*1k 5k run 30min tempo run Rest 2 Interval 8*0.5k 5k run 10k easy Interval 5*1k 5k run 30min tempo run Rest 3 Interval 9*0.5k 5k run 11k easy Interval 5*1k 7k run 30min tempo run Rest 4 Interval 10*0.5k 5k run 12k easy Interval 5*1k 8k run 30min tempo run Rest 5 Interval 8*0.5k 5k run 10k easy Interval 3*1k 5k run 30min tempo run Rest 6 Interval 10*0.5k 5k run 12k easy Interval 6*1k 8k run 30min tempo run Rest 7 Interval 1280.5k 5k run 10k easy Interval 5*1k 8k run 30min tempo run Rest 8 Interval 6*0.5k 5k easy 30min tempo run 5k easy Rest Rest Race
It's not bad, but it's a bit repetitive and for a lot of people they'd have more time for training on a Sunday than during the week. I'd also want to get the longest runs a bit longer.
3mile recovery run along the Dales Way this evening
Nothing to add re training for 10k :closed:
Oh yes... 4 miles with a 6-08 mile in the middle. It was almost like training....
Got home from work a quick change and did 5 miles steady half off road half on quiet lanes with my dogs, back home quick change to road shoes and a cup of tea then off to meet up with the club for a 10km reccy run for next week’s race started steady then got faster and faster as we all picked up the pace, the last mile up hill was faster than the first downhill.:o
Then back at my mates drinking tea eating fruit loaf and looking at old Mountain Marathon maps of races he had completed, I fancy havinga go at my first one.:rolleyes:
ATB
Tahr
just seen the 10k training program, certainly gives me somewhere to start. Cheers Big Compass.
Its a base line, change it round so it fits in with your time as Dominnon says Sunday may be better for you, I only did 5 days on a lot of the weeks, also change the effort from distance to time, i.e. 0.5k to 3 min 1k to 6 min that way you could go for a longer run over the moor instead of running round a park or field, change one to hill reps, on Monday I did 6.5k in 40min off road and put in a 10% effort, 4 min anaerobic, Tuesday went for a club run at steady pace did 12k,Quote:
just seen the 10k training program, certainly gives me somewhere to start. Cheers Big Compass
Had a virus!!!! Did 40 minutes on cross trainer yesterday, and I nearly packed it in. Felt pretty weak. Just when I want to get on with it for Jura! Yoga today!!!
Just my short 2.5m/610ft up Beacon Hill, did it last night as well, very wet, ran in Inov8 baregrips with no socks, feels great after a shower when you put warm socks on...........bliss:)
4miles at social pace from the Lamb Inn in Oxenhope with club. A tbh wet and miserable outing saved by good craic in the pub :thumbup:
I managed to drag my bad (but recovering!) leg up Pen-y-Ghent today. It went ok, if a bit cold, wet and windy!
A brilliant run over Ogden Moor tonight - pissing rain, water gushing off the tops, peat bogs set to max and the woodland paths slick with mud and tree roots. Fan-bleeding-tastic :)
http://connect.garmin.com/activity/169444618
Ogden moor, Stolly? a bit off your usual track, eh?!
Strangely enough PB I run there as often as once or twice a week, come summer time, as my daughter's rugby training, from which she needs picking up from, is nearby :)Quote:
Originally Posted by plodding bear
3 mile steady road run...felt a bit weary but better than I have. Short walk and weight session at work!! still carrying virus but improving. :)
Good 10k run up Beamsley, 2 * 4min efforts plus the hill work felt good, very wet underfoot and the water was COLD, very cold
Good little jog out on the local with the club last night, quality fun. Particuarly enjoyed the newbie getting hooked on hills on his first outing
Trot back over Baildon, Bingley & Ilkley moors from work. 11.5 miles. Lovely way to end the week. Started off in t-shirt & by the 12 Apostles had my Rab waterproof, merino hat & gloves on ! Junior Ilkley Harriers tomorrow with my son.
6m fast walk to walk, 6m run home. If i get out with dog tonight and do our 2.5m up and down (which i will cos she'll bark at me) that's 67.5m running/walking for the week. Few beers tonight and feet up tomorrow.
11km hilly road run, tried to keep decent pace all the way up the long climb (rivelin valley to the very top of Stannington for locals) and then not ease off over the top. 52min running all in.
Tried another cold bath afterwards and sadly that's 2 out of 2 times I've avoided DOMS with cold bathing. Seems to work for me, but my feet took an age to heat up again!
PaulQuote:
Originally Posted by PaulE
I have a big plastic tub with a seat in full of cold water by the back door, I have to confess to not using it too much during the winter:o but I will be using it again now after long runs. I tend to wrap up my top with a few layers of clothes get a hot cup of tea then sit in it for 5 minutes which I time, it really gets to my ankles for some reason.
But my legs always feel better and fresher in the days after.
ATB
Kev
15.25m with 170ft+ per mile climb in East Yorkshire, as much hill as I can squeeze out of the area without repping I can think (16 climbs in Welton, Elloughton, Brantingham and South Cave dales). Happy with that.
15 miler run around bowland from fell foot with 30lb bergen, calves somewhat delicate!!
5 x 400ft hill climbs
Set off at 4am this morning and did 6 loops of a 9miler giving 54m/7452ft, called in at home every loop and had a feed, dog did 27m of it. 12h 28m including face feeding. Boggy, rainy, hailstones. Just had me tea and i can feel the hunger building up again, few beers tonight and a day off work tomorrow. Life is good:)
5 of us from the club ran the hills back of my house, 22km 700m of climbing, nice pleasant morning running with friends, back to my house for soup, bread rolls and cakes.:D
ATB
Tahr
Top effort! Get that man a beer!Quote:
Originally Posted by stevefoster
6.4 miles & 1000ft of ups and downs in 1:02:30. Out of Marsden and along the old PW & down the Wessendedn Valley. Nice and wet. Still a smidge of snow on Black Moss. I was followed by a lost lamb for a while. I shoed it away incase I was running it further from Mum.
I take my hat off to you Steve, good one.Quote:
Originally Posted by stevefoster
ATB
Tahr
Cheers Rodders, well done with that lamb mate, they're a bit daft are sheep. I saw a lamb today bleeting and trying to jump a wall, it's mother was on the other side doing the same, bout 50 yards down the wall was an open gate, i told them both, but did they listen, did they baaaaalocks!Quote:
Originally Posted by Rodders
Cheers Tahr:wink:Quote:
Originally Posted by Tahr