Running

I'm just getting back into doing longer runs (longer for me, not for those above^^ !!!) and am planning on 10 miles or so tomorrow before work. I always struggle to know what to eat before - I need to have something, not much, but it needs to be something that goes down easily and doesn't rumble about, as I eat about 30 mins before heading out.

I tend to have a banana or a small bowl of bircher meusli... what do others tend to eat as a pre-run snack / light breakfast?

Banana covered in peanut butter.
Well not covered, but about 1/2tsp smeared across the top.

^ YES! I eat this ALL the time. At least once a day.

Try mashed banana, PB, spinach and marmite in a sarnie. Trust me.

It's hard to establish what you can handle on runs and how long to leave it before running. IMO eat a lot less than you think you need.

I usually wait about 3 hours after a meal before running. Except mornings, when I normally have a small swig of waterand a bite of homemade flapjack. This usually lasts me ~10miles, as I would have had a substantial meal the night before.

Normally take a Nak'd bar out with me on longer runs as I don't find them too dry on the mouth (don't normally take water unless out for more than 1hr30mins). I might start using packets of dried fruit (apricots?) instead, mainly for my wallet's sake...

I know that 52 people were pulled from the swim, but there were a large number who walked away before or didn't make the cut off as well.

Good grief - spending £500 to enter a sea swim in Wales in September and walking away because there's a mild swell. What is wrong with these people?

I agree but in fairness the swim has always been the easiest bit of wales if you look at times...

Try and fail is ok, don't even try is weak - there are plenty of lifeguards of you need help!

I read that someone died at Tenby at the weekend, is that true? Awful if it is...

Have you considered cape gooseberries? I've been taking them on distance rides and I think they'd be equally good on long runs. As long as you don't mind rustling.

@itsbruce Dried or fresh?

Fresh. The tartness of the flavour is refreshing and there's a small moisture content. Removing the calyx from each would eliminate rustling but would increase the chances of a sticky pocket.

I keep meaning to make some date/nut superballs, loads of recipes about. Top distance 7 miles so not needing to fuel tho.

Pre run Breakfast usually a gutbuster Full English btw.

What's the most effective way of chipping away at a 5k time- intervals?

Yes. Hill sprint reps and 4 x 1km at 3.50 pace are the two things I have done in the past.

Three things I try to do in a week are:

• long slow distance: max 15k at 4.45 / 5 min per km split (Sunday ideally)
  
• intervals: warm up, then 4 x 1km at 3.45 / 3.50 per km (Monday or Tuesday)
  
• tempo: 10k at 4.10 / 4.25 min per km split (Wednesday or Thursday)
  
  

Then rest on Friday and parkrun on Saturday.

Of course, if you wanted to get proper fast you probably need a fully structured plan with volume build, periodisation etc...

You need to get something in your training plan that is shorter & faster than your target.

Intervals are a good way to do that - Track sessions are a fun way to go - 10 / 12 x 400 or 5 / 6 x 800

For a 20 minute 5k, you're probably looking at 1:25 - 1:30 for the 400s, and 2:45 - 3:00 for the 800

It's no way exact, but more about structure & learning to run fast

It certainly doesn't mean it didn't happen, but a quick google reveals nothing.

Yes. Hill sprint reps and 4 x 1km at 3.50 pace are the two things I have done in the past.

Three things I try to do in a week are:

long slow distance: max 15k at 4.45 / 5 min per km split (Sunday ideally)
intervals: warm up, then 4 x 1km at 3.45 / 3.50 per km (Monday or Tuesday)
tempo: 10k at 4.10 / 4.25 min per km split (Wednesday or Thursday)
Then rest on Friday and parkrun on Saturday.

Of course, if you wanted to get proper fast you probably need a fully structured plan with volume build, periodisation etc...

Thanks for this. I've been doing very little running, but it's something I'd like to do more of.

what do others tend to eat as a pre-run snack / light breakfast?

As little as possible, both for avoiding GI issues but also to not be so carbohydrate-dependent.

Might take a gel about 10k into a 2-hour run but that's mostly as I do them after work.

@jim1985 three hours before competing is my last food.
you can train with a bit of food inside you but rhythm of ingestion - excretion is what get you faster, running on empty stomach/ bowels with a caffeine gel is what i do.

last of our summer league SW tomoz, Im 4th with 2 wins so could get a podium if I bang it out and win tomo
Non Handicap league
http://www.wimborne-orienteers.org.uk/wim/14%20Club%20events/Summer%20League/2014%20Summer%20League.html#table1
tomoz will be pure urban, so being as my ankles are truly fucked from doing 10 years of forest/ fell runs on rough terrain with repeated sprains still have a chance.
so good to be out still this years been a blessing- such a good summer

I'm 2hrs before= proper meal! can easily stomach a banana as pre run food though, if it's a long'n and I haven't had time to eat properly.

meanwhile back in Londons famous London,
good onya mate
http://www.standard.co.uk/news/london/london-commuter-races-circle-line-tube-train--and-wins-9735171.html

I haven't followed this but could be of use: http://www.runnersworld.com/race-training/run-a-5k-faster-with-these-five-fun-workouts?cid=OBtrafficRW_TBD_AR1

Run #2 in the new great get fit regime.

Just 20 minutes at ~10.5kph. Will keep it at 20 minutes until the weight comes down and I can get round without feeling too horrible and do the final uphill bit with a heartrate lower than 180bpm.

Tried a short run. Failed. Withdrawn from Loch ness.

Fuck. Fuckitty fuckitty fuck.

Bad luck :(