The Struggle Continues......
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2.4 km in 11:30 is a tick over 12.5 km/h - I could probably do this with a week's preparation as at present I'm geared for distance so would need to change the mindset and leg responses. My best time for this distance is 11:26 during a 3 km run - I was around 101kg and finished in 14:22 which is still a record for me. Don't really run that distance any more but would be interesting to see the difference another few kg makes.<br />
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Must be said that the 2.4 km included a decent down hill, but was all on concrete.<br />
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3 km in 15 minutes is 12 km/h even. Fairly easy if you've got any training down for longer than a couple of weeks and the mental capacity to ignore your legs.<br /> -
[quote name='NTA' timestamp='1357525680' post='335879']<br />
2.4 km in 11:30 is a tick over 12.5 km/h - I could probably do this with a week's preparation as at present I'm geared for distance so would need to change the mindset and leg responses. My best time for this distance is 11:26 during a 3 km run - I was around 101kg and finished in 14:22 which is still a record for me. Don't really run that distance any more but would be interesting to see the difference another few kg makes.<br />
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Must be said that the 2.4 km included a decent down hill, but was all on concrete.<br />
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3 km in 15 minutes is 12 km/h even. Fairly easy if you've got any training down for longer than a couple of weeks and the mental capacity to ignore your legs.<br />
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I struggle mate. Mentally in fine but the shanks move like they're attached to concrete flippers. Doing a lot of core and lower body flexibility to remedy the situation though. Some running technical assistance is also on the cards. -
Maybe back off heavy leg weights - particularly calves, and build up the running profile. I find my running is shot to shit when I'm recovering with micro tearing and lactic acid.<br />
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But yeah technique is important to being efficient and therefore enjoying it. There is a video in my thread called Running With Eric<br />
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I'm in the middle of adopting this stuff to get more speed and stronger calves -
Wednesday<br />
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Row 1500<br />
Hang Clean 4 x 6<br />
Push Press, Front Squat, Good Morning Super Set 3 x 8/6/6/6<br />
Chins 20 reps<br />
BB Row 10/8/6/6<br />
Row 1500<br />
Four Rounds of BW Squat, Press Up, Crunch<br />
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Sweating buckets<br />
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Thursday<br />
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Treadmill: 50 mins Intervals -
Saturday<br />
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AM: 20 minute Highy Intensity Interval run<br />
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PM:<br />
Row 1200 metres<br />
Hang Clean and Press 3/3 2/1<br />
Clean and Press 2/1<br />
Box Squat (Back) 6/4/3/2<br />
Box Squat (Front) 3/5<br />
Bench 6/4/2<br />
DB Bench 3/5<br />
Row 1250 metres -
Good clip for an old bloke <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> about 9.5km/h which was about what I would have done at 100kg tho I only did more than 5 km a couple of times<br />
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The goal now is simple - same conditions ie treadmill, 43 minute goal. -
[quote name='NTA' timestamp='1358041231' post='336938']<br />
Good clip for an old bloke <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> about 9.5km/h which was about what I would have done at 100kg tho I only did more than 5 km a couple of times<br />
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The goal now is simple - same conditions ie treadmill, 43 minute goal.<br />
[/quote]<br />
I ran 5km in 30 two days ago so I'm on track. I feel good on the treadmill but can't replicate that pace on grass.<br />
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Maybe the treadmill is a better bet for me nowadays anyway considering I have had three bouts of knee surgery. I can run in bare feet on the treadmill and its really easy on my joints. <br />
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While Im much slower on grass Im still covering the same distance on the TM. As well as that I still enjoy walking up the mountain once or twice a week. I love the shade and song of the bush and it agrees with my body more than pounding the pavements. I get a sweat on and feel revitalised all in one hit! -
[quote name='NTA' timestamp='1358048755' post='336966']<br />
Are you running barefoot on grass?<br />
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Council and school grounds full of prickles at the moment. I'm thinking about getting a pair of vibrams.<br />
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I'm a much better barefoot runner than shooed. -
Look on eBay as I've found the guys who have the official import rights in oz and nz charge like wounded bulls. US stores are prepared to ship international for decent rates and are about half the price.<br />
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Try to get one of the more enclosed styles - I have a pair of Bikila LS and know the KSO (Keep Stuff Out) Trek is also quite good. -
I like the bush tracks too RB - agree with me too (must be an old prop thing). Must be easier running / walking being a lighter frame too. Those uphill walks - when I get fit they don't get my heart rate high enough, so I'll run 100 steps as hard as I can, then walk 200 etc. Keeps the heart rate up, and when you run, you can run hard, then recover. Makes you think you're a rugby player again!!
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carry a couple of kettle bells with you on the walk! <br />
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Agree on that Bart, I did those sprint walk/jogs over the weekend, all I was thinking about was should I try one more season <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I wont, but it certainly gets you thinking about it! -
[quote name='MN5' timestamp='1358113285' post='337118']<br />
I'm finding that when I do anything involving legs ( ie Walking up hills/burpees etc ) the lactic acid builds up and craps out sooner than my lungs. Any advice on this fellas ?<br />
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Harden up? <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> -
[quote name='MN5' timestamp='1358113285' post='337118']I'm finding that when I do anything involving legs ( ie Walking up hills/burpees etc ) the lactic acid builds up and craps out sooner than my lungs. Any advice on this fellas ?[/quote]<br />
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How far are you running each week?
