Runners

[Golfmmad]

3k in under 18 minutes today pretty comfortably. Can prob run non stop for 20 mins ish... at 6m/6:30m per km
10k in under 1 hour is my target
yes, i was fitted (lol) for some Brooks Adrenaline and use 1000mile socks
3 runs a week easy plus static circuits at home

You seem to have a good handle on what's needed to reach your target.

My advice : 10k is no fun run, especially if you want a good time. You've mentioned about pulling a hamstring so a real proper warm up is vital for you to have a good run without any problems.

When I was running I'll always remember one time at the start of 15-20 mile run, (you could do either).
I went along with an older chap, very experienced runner - race walker and he used to give yoga lessons. At half an hour before the start I began a jog round to warm up. He stopped me and said,"Dont run yet, let me take you through a proper stretch and warm up routine". Well, he had me laying on the floor stretching my back, pulling and stretching my legs up behind my back and all sorts. Then 5mins before the start he said "Now you can start jogging up and down, you're ready". I can tell you, I had the best run ever, I felt so good and at 15 miles decided to carry on and do the 20!

 

[Rooter]

So this week i have been away for work, outside was horrible so used the hotel Gym. Is it just me, or are treadmills so much easier? Did 30 mins non stop on the treadmill at a comfortable pace and could have done more?! Bet its not that easy when i go out tonight!

 

[USER1999]

Treadmills are cheat machines.

 

[Rooter]

Treadmills are cheat machines.

i know, but it was warm, not raining and i could watch tv!

 

[Deleted member 16999]

So this week i have been away for work, outside was horrible so used the hotel Gym. Is it just me, or are treadmills so much easier? Did 30 mins non stop on the treadmill at a comfortable pace and could have done more?! Bet its not that easy when i go out tonight!

Put them on a slight incline, 1 or 2 levels, to compensate for outside conditions

 

[Rooter]

Well i did my 10k on Sunday! properly gutted, for the last month my illness has been really bad, not had any energy to train as hard as i would have liked, then last week i was away for work and got food poisoning on the wednesday, so not the best prep in the world! The day of the race, i was up in the night 8 times for a loo trip.. managed to block myself enough to go and run a 1:00:50. I know i can run soooo much quicker, but i suppose its ok considering the run up.

I have entered two more ten k's so look to get healthy (start some new drugs next week) and smash my goal of 50 minutes!

 

[Paperboy]

Unlucky Scott, at least you have a base. Think of it as a one step back before the two forward.

 

[pokerjoke]

Well i did my 10k on Sunday! properly gutted, for the last month my illness has been really bad, not had any energy to train as hard as i would have liked, then last week i was away for work and got food poisoning on the wednesday, so not the best prep in the world! The day of the race, i was up in the night 8 times for a loo trip.. managed to block myself enough to go and run a 1:00:50. I know i can run soooo much quicker, but i suppose its ok considering the run up.

I have entered two more ten k's so look to get healthy (start some new drugs next week) and smash my goal of 50 minutes!

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Bad luck mate sounds like the illness came at the wrong time and food poisoning will drain even the fittest guys.
Good luck on your quest for the next one:thup:

 

[Deleted member 16999]

Well done Rooter, :thup:

 

[Old Skier]

Mrs is doing the 10km at Woodall Spa this Sunday and gone through 2 days of food poisoning.

 

[Bazz]

Well done mate.

You missed your target by 51 seconds when you were sick, imagine what you can do fully fit?