Category Archives: Fitness & Health

The Essentials Of Run Cadence

Now this is interesting. I never knew this, but I did find out through trial and error that bigger strides = more energy expended. Therefore, when running up a hill, shorter is better, and when running for distance, shorter is also better, so this confirms it. I will admit that my sprint steps are still longer than my fast jog/easy run steps, because, as the article explains,  it’s counter-intuitive to shorten strides when you want to go faster.

The Essentials Of Run Cadence.

10K Training – Day 22: Getting Faster – Day 18

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:37 – 5:45 min/km

Achieved: 4.68km 6:23min/km. Outside my target range, but mainly because I forgot to stop the app from tracking, so ended up with several minutes stationary being tracked – and that penalised me.

Next Run: Thursday – 5km Intervals 5:21 – 5:45 min/km

10K Training – Day 21: Getting Faster – Day 17

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km 7:42 min/km

Achieved: 4.58km 5:26 min/km. Missed this yesterday due to impromptu babysitting, so I’m going to do a double-run today.

Next Run: Today – 7km 5:37 – 5:45 min/km

Related articles

10K Training Progress

Training for my 10K is progressing along, although perhaps a bit slower than I expected. My current 10K PB is 58:01 mins, but the latest 10K run is 61:20 mins — 3 mins above my PB.

This week is the last week of my “Getting Faster” phase, the next phase is “Race Simulation”, where I start running 10Ks repeatedly.

10K Training – Day 20: Getting Faster – Day 16

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:38-5:46 min/km

Achieved: 7.03 @ 5:41 min/km

Next Run: Monday – 5km 7:42 min/km

Related articles

 

Zombies, Run! 2 — Supply Missions Are Back!

The latest update for the ZR2 app now re-introduces the Supply Missions from Season 1. These missions are not storyline related and do not end. They go on for as long as you want. When you end the mission, the final audio clip plays. I haven’t checked since the update, but as these are optional, I don’t believe they will give you Materials for your base. Also, in the original ZR app, you could only do supply missions after playing certain missions. For example, you could only play the Fuel Run Supply Mission after the mission where you are introduced to Ed and Molly. Such a restriction is no longer the case.

Screenshot_2013-08-30-18-07-54 Screenshot_2013-08-30-18-08-04

10K Training – Day 19: Getting Faster – Day 15

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km Intervals 5:22-5:46 min/km

Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.

Next Run: Saturday – 7km 5:38-5:46 min/km

Related articles

Couch to 5K (Runner’s World)

Another snippet of wisdom from this month’s Runner’s World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here’s one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.

  • Week 1: Run 1 min, Walk 90 secs, repeat 8 times
  • Week 2: Run 2 mins, Walk 1 mins, repeat 7 times
  • Week 3: Run 3 mins, Walk 1 mins, repeat 6 times
  • Week 4: Run 5 mins, Walk 2 mins, repeat 4 times
  • Week 5: Run 8 mins, Walk 2 mins, repeat 3 times
  • Week 6: Run 12 mins, Walk 1 min, repeat 3 times
  • Week 7: Run 15 mins, Walk 1 min, repeat 2 times
  • Week 8: Run 30 mins (5K)

 

10K Speed Training (Runner’s World)

English: Paula Radliffe winning in New YorkThe latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

  1. Warm Up
  2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
  3. Jog for 3 minutes
  4. Repeat x3 (4.8 km total)
  5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1