A 10K stands to me 54 min short only :)
I was on my regular tempo run on a speed of 5.5 min per Km. Did 8 Kms, but had a lot left in the tank. So just thought to extend the run for another 1 Km , but i realized that i was on a 10K PR. So, did not think twice to set it up. Finished the 2 Km run to sum it up to a flat 10Km, with a timing of 54min04sec (which is a bit faster then the the speed i thought i was running on - 55 min ). Did not feel too bad, i hope to do good in the long run coming up this weekend. Anybody planning out for a long run and needs a company to go along , do give me shout.
Cheers,
Guru.
UPDATE : Today i brought it down to 53 min.
Tuesday, January 6, 2009
Sunday, January 4, 2009
Meeting an elite runner
This post comes after a long time. But its worthwhile to write and read too (i guess). I met one of my very old friends from Punjab few days back. He is a bit younger then me, still studies in the university and is a student-athlete. Now comes the main part, he is an elite runner, and by any means is a professional runner. He runs for his university and is the top long distance runner of his university. His main events falls as a middle distance runner as he runs the 5K, 10K upto half marathon (21K) distances. His PRs,
5K - 15 min 30 sec
10K - 31 min 20 sec
21K - 1 Hr 9 min
WOW, that's amazing, if he can run this much fast at this young age then he surely can do a lot when he grows up and keep training.
Now comes tips from his side for us, i.e the non-professional group. At this moment i must clarify that anyone who doesnt runs the above timings surely can't be professional :)
He says, running in morning is always better, but never be empty stomach , have a little something always before training, but keep it a little and very light.
Keep focus on the long runs and take rest the following day. That prepares us for the nest training day.
And, for those who want to increase there speed , one day of the week should be a speed-interval training. Now, if you are reading this then surely you must know what is a speed-interval training, or else ask me/google.
And, most important is sleep & diet, always take good sleep and a balanced diet. But mostly when you are an elite runner you look like an ectomorph and anybody can say you are a runner.
some of us might already all the above things, but some may not. thats not important, important is to impliment these in the training and follow them religiuosly.
May god bless everybody good health.
5K - 15 min 30 sec
10K - 31 min 20 sec
21K - 1 Hr 9 min
WOW, that's amazing, if he can run this much fast at this young age then he surely can do a lot when he grows up and keep training.
Now comes tips from his side for us, i.e the non-professional group. At this moment i must clarify that anyone who doesnt runs the above timings surely can't be professional :)
He says, running in morning is always better, but never be empty stomach , have a little something always before training, but keep it a little and very light.
Keep focus on the long runs and take rest the following day. That prepares us for the nest training day.
And, for those who want to increase there speed , one day of the week should be a speed-interval training. Now, if you are reading this then surely you must know what is a speed-interval training, or else ask me/google.
And, most important is sleep & diet, always take good sleep and a balanced diet. But mostly when you are an elite runner you look like an ectomorph and anybody can say you are a runner.
some of us might already all the above things, but some may not. thats not important, important is to impliment these in the training and follow them religiuosly.
May god bless everybody good health.
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