I dread the long runs especially the last hour of a 3 hour run... I have gotten weak and bought myself an MP3 player that stores 2 hours of music on it...jlitt wrote: What? Long Slow Distanced runs the're great, a nice juant in the country and a sure fire way way of gettin that endorphin laden high, relaxation and relief thats the only LSD I need. And doing it on your own trains the mind as well as the body you will often find that after the first times that after a few miles you get into a certain metal state, relaxed your mind will wander but you will stay alert and time seems to go really fast. ( of coarse all this could just be me and i'm completely maaad)
Share This Page:
Marathon Running
-
runningmuppet
- Member
- Posts: 26
- Joined: Fri 27 Jun, 2003 1:53 pm
- Location: London
-
bassboyluke
- Member
- Posts: 82
- Joined: Wed 20 Aug, 2003 3:10 pm
- Location: UK
And doing it on your own trains the mind as well as the body you will often find that after the first times that after a few miles you get into a certain metal state, relaxed your mind will wander but you will stay alert and time seems to go really fast. ( of coarse all this could just be me and i'm completely maaad)[/quote]jlitt wrote:
i don't think you're mad, i think i knwo what you mean, the problem is i don't go into this state of mind when i run with soemone so i tend to run billy no mates a lot...
pain is your ally; it lets you know you're still alive!!!
thats what i meant running on your own is best i cant get in this state when i run with someone else.
Although short runs are better with others as the compatition (sic) drives you to go faster and harder
Although short runs are better with others as the compatition (sic) drives you to go faster and harder
"It is very vulgar to talk like a dentist when one isn't a dentist. It produces a false impression."
"There is no sin except stupidity."
"I could'nt help it. I can resist everything except temptation."
"Work is the curse of the drinking classes."
Oscar Wilde
"There is no sin except stupidity."
"I could'nt help it. I can resist everything except temptation."
"Work is the curse of the drinking classes."
Oscar Wilde
-
bassboyluke
- Member
- Posts: 82
- Joined: Wed 20 Aug, 2003 3:10 pm
- Location: UK
if you listen to music, what sort do you listen to while running? any suggestions/recommendations? when i tried it i found myself running with my feet hitting the ground on the beat, and the tempo of music i listened to meant i actually became knackered after 15minutes, too fast for me...
pain is your ally; it lets you know you're still alive!!!
-
zero megahertz
- Member
- Posts: 179
- Joined: Wed 16 Jul, 2003 8:47 pm
- Location: Northern Ireland
Surely running with a walkman is a bad idea? It would probably just fall onto the ground and smash into pieces. I used to think of songs when I was running, but then I found myself breathing in the rythym of the song. I imagine the same would happen with a walkman.
you gotta search within you, you gotta find that inner strength, and just pull that shit out of you, and get that motivation to not give up, and not be a quitter no matter how bad you wanna fall flat on your face
-
runningmuppet
- Member
- Posts: 26
- Joined: Fri 27 Jun, 2003 1:53 pm
- Location: London
I use a portable mp3 player that is very light and has no moving parts...zero megahertz wrote:Surely running with a walkman is a bad idea? It would probably just fall onto the ground and smash into pieces. I used to think of songs when I was running, but then I found myself breathing in the rythym of the song. I imagine the same would happen with a walkman.
-
The JaCkAl
- Member
- Posts: 734
- Joined: Sat 15 Mar, 2003 6:44 pm
- Location: 42
Yeah that's what f*cks me off is i've got a £220 minidisc player and when I go running it just jumps all the time. I might get a MP3 as well as they don't jump due to it just being circuits.
This is what I've been doing for my running times....A bit complex to start with but if you read it carefully and work it all out it comes together.
The following variables are required in the IGS model computation:
A = your average time over the last five performances
B = your best time within the last five performances
C = the difference between your average and best performances (A - B)
D = the lower boundary of your target interval
E = the interval midpoint
F = the upper boundary of the target interval
For example
Here's how to utilise the IGS model for a 5K run time;
1. Record your five last performance times - 16: 47, 16:55, 16:44, 16:46, 16:52
2. Find A, the average of the five times = 16:49
3. Find B, the best time from the five performances = 16:44
4. Find C, the difference between your average (A) and your best time (B)
C = A - B
C = 16:49 - 16:44
C = 0:05
5. Find D, the lower boundary of the interval, or the best time you recorded, ie, B. So D = 16:44
6. Find E, the interval midpoint
E = D - C
E = 16:44 - 0:05
E = 16:39
7. Find F, the interval upper boundary
F = E - C
F = 16:39 - 0:05
F = 16:34
What it all means
You now possess a collection of figures that represents your target interval. In order to clarify the computation results, you can show the model graphically. Draw a horizontal line 10cm in length; mark your average and the upper boundary as 1cm vertical lines at the right and left ends respectively, so that a reduction in time is represented by a shift along the scale from left to right. At a point 2.5cm from the left end of your line (your average time), mark another vertical line for your previous best; this forms the lower boundary of your target interval. At the halfway point along the continuum, you should draw another vertical line, to represent the midpoint of the interval.
What this shows is that the interval midpoint is realistically higher than your previous best - in fact, by as much as your previous best exceeded your average. The upper boundary of the interval is to allow for particularly exceptional performance. In the example above, a reduction in time of 10 seconds from the previous best time is quite considerable, corresponding approximately to a reduction from 5:23 per mile pace to 5:20. While this may seem only a measly abatement, let's not forget that this corresponds to a difference in performance from one week to the next!
This is what I've been doing for my running times....A bit complex to start with but if you read it carefully and work it all out it comes together.
The following variables are required in the IGS model computation:
A = your average time over the last five performances
B = your best time within the last five performances
C = the difference between your average and best performances (A - B)
D = the lower boundary of your target interval
E = the interval midpoint
F = the upper boundary of the target interval
For example
Here's how to utilise the IGS model for a 5K run time;
1. Record your five last performance times - 16: 47, 16:55, 16:44, 16:46, 16:52
2. Find A, the average of the five times = 16:49
3. Find B, the best time from the five performances = 16:44
4. Find C, the difference between your average (A) and your best time (B)
C = A - B
C = 16:49 - 16:44
C = 0:05
5. Find D, the lower boundary of the interval, or the best time you recorded, ie, B. So D = 16:44
6. Find E, the interval midpoint
E = D - C
E = 16:44 - 0:05
E = 16:39
7. Find F, the interval upper boundary
F = E - C
F = 16:39 - 0:05
F = 16:34
What it all means
You now possess a collection of figures that represents your target interval. In order to clarify the computation results, you can show the model graphically. Draw a horizontal line 10cm in length; mark your average and the upper boundary as 1cm vertical lines at the right and left ends respectively, so that a reduction in time is represented by a shift along the scale from left to right. At a point 2.5cm from the left end of your line (your average time), mark another vertical line for your previous best; this forms the lower boundary of your target interval. At the halfway point along the continuum, you should draw another vertical line, to represent the midpoint of the interval.
What this shows is that the interval midpoint is realistically higher than your previous best - in fact, by as much as your previous best exceeded your average. The upper boundary of the interval is to allow for particularly exceptional performance. In the example above, a reduction in time of 10 seconds from the previous best time is quite considerable, corresponding approximately to a reduction from 5:23 per mile pace to 5:20. While this may seem only a measly abatement, let's not forget that this corresponds to a difference in performance from one week to the next!
[img]http://www.terravista.pt/nazare/1382/armas/tanque04.gif[/img] "Stop dreaming and start training and you could look like me" [img]http://www.mingers.com/images/menu_pics/menu_pic_weekclassic.gif[/img]
-
Maverick00
- Member
- Posts: 379
- Joined: Mon 21 Apr, 2003 5:23 pm
- Location: Essex/Loughborough
-
The JaCkAl
- Member
- Posts: 734
- Joined: Sat 15 Mar, 2003 6:44 pm
- Location: 42
Make no mistake about it, goal-setting is a skill that needs to be mastered just like any other. But by using the following model, you can make the process a little less taxing. The Interval Goal-Setting (IGS) model was devised by Frank O'Block and Frederick Evans in the early eighties to provide a quantifiable means of setting training targets. The model was developed in order to help coaches and athletes set more realistic and achievable goals, and it takes into consideration the runners past five performances in determining the target performances. It embodies most of the funda-mentals of SMART goal-setting. It guide you through the requisite steps so you need to make a minimum of effort. I myself found goal setting alot better than just going out for a run, as I can easliy see and plot my progress over the months and also keeps me interested.
[img]http://www.terravista.pt/nazare/1382/armas/tanque04.gif[/img] "Stop dreaming and start training and you could look like me" [img]http://www.mingers.com/images/menu_pics/menu_pic_weekclassic.gif[/img]
