Training Tips

Straights' - or 'Short Fartlek'

posted 25 Aug 2013, 04:34 by Monash Running

TV's summary:

Our session this week, for those who missed out - and have the time & enthusiasm to tackle the workout in your own time:

"Straights' - or 'Short Fartlek'

This involves up to 15 minutes of approximately 100m fast followed by 100m jogging, or 'float'.
This session can be done using lamp posts in a street, on an oval marked by clothing & goal posts or cones, or more formally on a track by running fast along the straights & jogging the bends. 

Of course all of our sessions include a 15 minute jogging Warm Up & 15 minute jogging Warm Down.

Run Monash 'Hill Session'

posted 25 Aug 2013, 04:32 by Monash Running

The session this week (as prescribed by TV):

This session is a popular one & consists of 15 minutes running on a bitumen path around the perimeter of the ornamental lake at the northern end of the Clayton Campus.

One lap is approximately 300metres & in each lap three strong efforts are made, each over a distance of around 50 metres. The first is up a quite steep hill, the next is on a stretch of path that is more gradual uphill & the third is a is a flat stretch. There is a 50 metre (approx) float or jog between each effort. Each section is marked by cones.

Of course there is a mandatory 15 Minute Warm Up & Warm Down.

Most will be aware that I’m a strong advocate of Hill Training. Amongst other benefits Hill Training teaches technique & builds stamina & speed. It can be run at any level of difficulty & still works the different muscle groups.

A top runner was once quoted as saying (& I agree with this) “If I were limited to using the one type of training for every workout I’d pick the hill workout” -TV

‘Long Fartlek’ variations

posted 25 Aug 2013, 04:30 by Monash Running

TV's summary of this weeks's session:

One of our ‘Long Fartlek’ variations

‘Fartlek’ is a Swedish term for ‘speed play’ and is designed to be used in the local environment . Fast running is as fast as the runner can sustain for the length on the specific effort and for the whole of the session.

As fitness improves an athlete/runner can develop a capacity to ‘float’ rather than ‘jog’ the recoveries. A ‘float’ involves a steady jog at around the same pace as the runner’s ‘easy’ running pace.

This week’s session consisted of 16 minutes of approx 60sec fast followed by 60sec easy ‘jog’ or ‘float’, so 8 efforts – then 4 minutes of approx 30sec fast followed by 30 sec ‘jog’ or ‘float’.

So this is a combined fast & easy running workout within the one session.

Of course an appropriate warm up & warm down is part of the overall session.

TV's summary of Tuesday vs Saturday Hill Sessions

posted 25 Aug 2013, 04:28 by Monash Running

TV's summary of the Tuesday and Saturday hill sessions for those who couldn't make it:

"I use 2 quite different types of circuits for Hill Sessions:

On Tuesday evening at Monash Clayton for our Hill Session(which we do every 4/5 weeks) we use a circuit of approximately 300m around a small lake on the Uni Campus. The surface is a bitumen path and in each circuit we do 3 strong efforts – each of around 50m with a 50m jog/float recovery. The first effort in each lap is a quite steep uphill section, the next is much more gradual uphill & the last is flat. This session is done for 15/16 minutes – and of course we do the mandatory minimum 15 minutes warm up & 15 minutes warm down.

Our Saturday morning circuit is as mentioned quite different. For this session we use a hill of around 300m – near Norton’s Park, Glen Waverley. The surface is dirt/clay & is excellent all year round. The effort up the hills is hard – with a jog/float recovery over a similar distance. It is a ‘loop’ course with around 30m of the recovery section down a fairly steep hill. We do between 4 & 10 hill repeats in this session, depending upon the individual. The pace is probably about 90% effort
With Hill running the legs get a taste of working hard without going into oxygen debt & without the hard impact/trauma of speedwork. Try to run hills with an erect posture. 

Training on hills will help to strengthen the leg muscles, teach you rhythm, & give you a hard workout with relatively little pounding."

Steady Running

posted 28 Sep 2011, 03:49 by Monash Running   [ updated 7 Mar 2013, 02:56 by Michelle Furniss ]

Steady Running - an important component of any training program for middle & long distance runners.

Some basic stuff on race day preparation/warming up for a race

posted 19 Jan 2011, 15:54 by Monash Running   [ updated 7 Mar 2013, 03:00 ]

Opinions vary - but here are my top tips:
  • First - not too full a stomach going in - you will feel sluggish and slow!
  • Suggest just tea and toast (if anything).  Ensure you have a good meal of carbos the night before
  • If racing later in the day then cereal or something 4 hours out
  • Warm up
  • No more than 12 - 15 mins easy jog and a few strides. Light sweat is enough to be warmed up.
  • You should do something in the strides as fast as you will run at the start of your race to get your system going.

Running Gear

posted 16 Dec 2010, 02:18 by Monash Running   [ updated 7 Mar 2013, 03:03 ]

Running magazines contain lots of advice on appropriate running gear, especially shoes.

Here are some of my suggestions: 
  • Wear fairly loose fitting, light gear 
  • Wear more in very cold weather 
  • Never wear new socks or shoes on race day 
  • Vaseline will help prevent chaffing 
  • Buy shoes from a running/athletic shoe store (not not because they 'look good!)
  • Stick to major brands 
  • A heavier shoe is needed for heavier builds (your body needs the support)
  • Seek advice for a shoe for pronators/supinators, or if you are prone to ankle/knee/hip pain 
  • Be prepared to invest in new shoes regularly once wear is obvious; sole & heel counter investigation will indicate excessive wear 

Consistency in your training

posted 2 Dec 2010, 19:31 by Monash Running   [ updated 7 Mar 2013, 03:10 ]

Fitness develops most rapidly and to higher levels if there is a systematic and consistent approach to training. A program should be based on building blocks of training over a period of time. Regular interruptions will seriously compromise the benefits which will accrue by a consistent application of a training program.

Avoiding Injury and Illness

posted 29 Nov 2010, 13:10 by Leanne Harris Dyksterhuis   [ updated 5 Mar 2013, 02:38 by Monash Running ]

Injury & Illness are the greatest enemies to developing fitness.

Some suggestions;
* Never run with the Flu - or a virus
* Stop running if a sore area gets worse with running
* Get attention immediately for soreness which is not improving with running
* Use RICE for injuries/soreness
- REST : Don't run
- ICE: Ice affected area
- COMPRESSION: Bandage if possible
- ELEVATION: Raise affected area
* Immediate cessation of running when injured will minimise interruptions to training
* Reading pulse each day can identify sudden higher levels indicating possible excess tiredness or illness
* Have a regular stretching routine, particularly for foot, ankle, calf/achilles, hamstring, quadriceps, groin, lower back, hips.
* Self massage is very valuable
* Sensible weight loss over a long period of time will result from training & sensible eating habits. Sudden weight losses are inadvisable.

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