Bramhall Park TT

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RunningBob Sep 2008 12:51pm, 7 Sep 2008 1,141 posts	Quote Pin RunningBob Sub 20 at BRTT should be possible for you - there are a few regulars running 19.30 - 20.00 - plenty of pacers. Remember that BRTT is a good 30-45s "longer" than a flat road 5k at 20min pace. But at least you can practice every week. Just back from Trafford10k - now that is a fast course - managed 34.10ish even with the ribs. Must go back fit in March. Saw 39.3Steve and plenty of BRTTers.
Homer Sep 2008 1:01pm, 7 Sep 2008 6,201 posts	Quote Pin Homer Hoping to get along this weekend and cane it to see where I am....if I get 20:50 then thats back to where I was before injury.....sub-20 WILL come
BelleVueRacer♣of Beartown Sep 2008 2:39pm, 7 Sep 2008 1,473 posts	Quote Pin BelleVueRacer♣of Beartown UD - re your question on the alcohol thread, speedwork in training helps as does The RunningBob Method - do lap 1 as fast as possible then try to keep pace on lap 2. I only just managed it. I had a chat with someone who is the 3rd fastest 1500m for his age in the country after the trafford 10k. He's reading a book by a US coach called Jack Daniels who advises that if you;re the sort of runner who doesn;t feel good at the start of a race try the followign warm up on the morning of a big race, do 20 mins at threshold pace. Before the start of the race do 3 mins at threshold pace (or something like that). Then do your race. This would mean a very early rise before BRTT! Another tip - try to get lots of sleep 2 nights before the race (i.e. the Thursday night). That way if you get pre run nerves on the Friday night that impairs your sleep on Friday, you should still be OK. Another tip - 5 0r 10 mins before the start have some carbs and caffeine. SIS do a nice gel, but I tent to use the small cheap decathlon ones. The night before my 19.59 BRTT I also had a couple of beers - a bit daft but it is carb loading! Bob - well done on your time today, sorry to elbow you in the ribs at the start but I knew no-one would notice with all the other incidents going on at the start! I did 40.41ish so when the official results come in you should get your 100 credits. Might to BRTT next Sat - off the ale until after Snowdonia so might be up for another 2ub 20.
BelleVueRacer♣of Beartown Sep 2008 2:40pm, 7 Sep 2008 1,474 posts	Quote Pin BelleVueRacer♣of Beartown UD - amazon.co.uk Might add it to the Xmas list myself! If it's good enough for the best in the country, it's good enough for us!
Ultra Dunc Sep 2008 2:42pm, 7 Sep 2008 1,974 posts	Quote Pin Ultra Dunc Steve - carb loading for a 5k ?
Sep 2008 2:44pm, 7 Sep 2008 5,495 posts	Quote Pin I have that book!
Sep 2008 2:44pm, 7 Sep 2008 5,496 posts	Quote Pin Carb loading for a 5k is pushing it a bit! Mind you, you don't want to go hitting the wall at 4km!!
BelleVueRacer♣of Beartown Sep 2008 2:47pm, 7 Sep 2008 1,476 posts	Quote Pin BelleVueRacer♣of Beartown UD - I'm no expert UD - maybe it just gives me a psychological boost? JDL - is that book any good? I'm just a bit concerned that many of the practices recommended in that book might not be realistic when we have to do mundane stuff like work, walk the dog etc...
Sep 2008 2:58pm, 7 Sep 2008 5,497 posts	Quote Pin Re the sub 20 5km attempt UD: I reckon we need three "team members" we can then do a rendition of the Beijing 5,000m when Bekele/Bekele/Cherkos alternated the pace setting! Steve - the JD book is quite good, his approach is more structured speed/tempo/intervals based, and for example most of the plans in the book 800/1500, 5k-15k, XC, marathon are based on three quality (Q) workouts per week with the rest made up of easy runs. The system is very pace (in the sense of running at a set pace) orientated using his table to use a recent race to decide the pace you run different sessions in. (More quality less volume) I don't follow his methods mainly because I don't believe I have fully developed my aerobic system so tend to go for more volume less quality approach. I still think the book is useful though. He works of I think 4 different training periods with different types of workout.
morticia Sep 2008 2:59pm, 7 Sep 2008 11 posts	Quote Pin morticia I'm using that book to get myself fit again and it's working well. I'm really impressed with it. I did my first BRTT in 27 minutes about 6 weeks ago and then about 24:30 3 weeks ago and did 23:53 yesterday although ran deliberately slower as I have a marathon next weekend. I don't follow the training plans in the book, but use the guidelines regarding amount of miles for each type of training and the recommended pace for each. This is so that I can fit it all in with working, family stuff and walking the dog etc! One good thing about it is that one pace is given for all interval distances and then you do half the time of the effort for the recovery which simplifies things especially if you do speedwork on the treadmill. Love this Park Run. I usually hate 5Ks but this one's a good 'un!!!