Run back by 7

Looks like the kids had fun too, which is how to k...

2012-05-20T17:32:42.001+08:00

Looks like the kids had fun too, which is how to keep them loving running.

Strange race format, but you sure have very cute k...

2012-05-14T18:19:02.701+08:00

Strange race format, but you sure have very cute kids!

Nice photo. Congratulations to Michele. Amazing t...

2012-04-26T18:56:45.498+08:00

Nice photo.
Congratulations to Michele. Amazing time.

You can see cleary that at the end she's a heel striker. Maybe to long strides?

Possibly a oportunity to improve.

AC

Great race Michelle and good coaching Roberto.

2012-04-25T19:14:57.699+08:00

Great race Michelle and good coaching Roberto.

Great time (and improvement). Agree with you re &#...

2012-04-25T19:03:10.785+08:00

Great time (and improvement). Agree with you re 'fast and furious' interval training not being useful for marathon racing. Most who train that way are inefficient at burning fat and use glycogen too fast.

Hi Roberto, Running in that heat sounds pretty har...

2012-04-21T05:45:14.381+08:00

Hi Roberto,
Running in that heat sounds pretty hard!
people moan about the English weather but we never have anything really extreme, so are really liucky :0]
Can I recommend an exercise that I have been doing for about a week now, I think it might help you http://www.youtube.com/watch?v=gnsYIyGximw&feature=player_embedded

@ Rick - about the visit to StrideUK, it deserves ...

2012-04-10T14:26:33.208+08:00

@ Rick
- about the visit to StrideUK, it deserves a full post which is long overdue. I promise that I will do something in the next weeks !!

- about the training, I am nowhere near to be an expert and/or coach, so I can only express my personal feelings, based on my observations on amateur runners.
So...
I noticed that this kind of training: run 12-18k daily with strides OR progressions and some short hill sprints workout are a good balance to keep a steady "95%" form during the year and get very near to each runner's best in almost all races.
Most of the times, an amateur runner enjoys racing over different distances during the year...5k,10, etc up to Marathon.
This kind of training is not really focused on a specific distance, so is a decent compromise.
To peak for a specific race distance, than it takes less than 6-4 weeks of specific workouts to fine tune the performance.

This approach is obviously in contrast with the usual "British running club" pattern (I call it as broad generalization): tuesday hammering intervals (basically racing) on the track or long hill sprint, thursday tempo run (another mini race), saturday more hill sprints and then a long club run on sunday (basically another race...).
I noticed that this latter approach usually makes the runner "fizzle" in shape quite quickly, but then being terrible inconsistant among different races ...

I'd agree that interval training is the icing ...

2012-04-02T17:31:08.020+08:00

I'd agree that interval training is the icing on the cake. Bake the best possible cake before you spread on the icing ;) Strong tempo/aerobic running daily - I'm trying to do that myself.

Thanks Roberto for sharing how you trained to run ...

2012-03-31T02:21:21.399+08:00

Thanks Roberto for sharing how you trained to run 34.10
i would be interested in a little more detail.
Some time back you recommended to me to basically run about 15k every day finishing each run with either a set of strides or a progression run.
Is this close to what you did?
Also did you get any benefit from going to Stride UK and what advice did they give you.
Cheers Rick

That's a great comeback race. Looks like you&#...

2012-03-28T17:46:57.155+08:00

That's a great comeback race. Looks like you've found some training that works well. I'll be interested to hear how you plan to progress the training from here.

RSS readers are great. Welcome back, Roberto. That...

2012-03-27T21:45:50.026+08:00

RSS readers are great.
Welcome back, Roberto. That's an amazing comeback race!

Welcome back Roberto, amazing comeback! I have als...

2012-03-27T16:53:35.043+08:00

Welcome back Roberto,
amazing comeback!
I have also been injured for two months but doubt i will be able to match your outstanding return to form!

Yes, 17:10 isn't too bad (although I agree - n...

2011-11-06T11:56:02.624+08:00

Yes, 17:10 isn't too bad (although I agree - not worth 5th place in a national championships!) You'd be close to the second best veteran 5k runner in Canberra with that time. Enjoy the 'break' and come back injury free!

I agree with Rick. That time with no training is a...

2011-11-05T02:48:43.575+08:00

I agree with Rick. That time with no training is amazing.

Now, just take it easy and get better.

AC

17.10 with no training for 2 months is pretty amaz...

2011-11-04T02:26:42.573+08:00

17.10 with no training for 2 months is pretty amazing!
Will you be working on your running form using advice from stride UK in the coming months?

@Rick: the post in under preparation, it may take ...

2011-10-06T09:38:51.781+08:00

@Rick: the post in under preparation, it may take a bit because it is going to be detailed

@46: despite that I really love cycling, in this phase of my life I prefer to run. Cycling takes way too much time and I will give it another go once the kids are a bit grown up.
Anyway now I will stick to cycling for few weeks until I cure my running injuries

thank you for the wishes, but my only target would...

2011-10-06T09:35:46.419+08:00

thank you for the wishes, but my only target would be to avoid arriving dead last (8th...). I would be happy to run 16'59"...

From now to the race I will be only cycling, so I do not have much expectations.
More important is to recover from all the ailments and resume running, targeting a spring marathon

Congratulations for the awesome result and a fast ...

2011-10-06T03:40:24.306+08:00

Congratulations for the awesome result and a fast recovery for you.

When i started reading your blog, you where doing cycling races and not running. And your results where pretty impressive.

Maybe you should focus on bicycles for a while.

AC

Perhaps the Open speedsters will drag you through ...

2011-10-05T18:05:16.948+08:00

Perhaps the Open speedsters will drag you through to a PB, or at least a 'respectable' time. Low 16s?

Congrats on your club success too!

I hope the break is what it takes to get back to h...

2011-10-04T22:16:14.103+08:00

I hope the break is what it takes to get back to health for you Roberto and back to helping your team win more championships!

Congrats with the impressive team win. interested ...

2011-10-04T14:03:47.763+08:00

Congrats with the impressive team win.
interested to see how Stride UK can help you with your running biomechanics, hope it works out OK.

Good to catch up with "Run Back by 7" bu...

2011-09-27T22:34:37.382+08:00

Good to catch up with "Run Back by 7" but sad to see things are not so good.

Hang in there, I've had 4 months of pain and poor running but it all is starting to come good, for no apparent reason and it will for you too!

While I like to be active in my response to trouble sometime we just have to let things take their course knowing that they will right themselves with or without our intervention.

All the best for a return to your best.

Interesting about the 1) or 2) methods of doing th...

2011-09-16T17:19:42.143+08:00

Interesting about the 1) or 2) methods of doing things in China. I've heard of other runners having good results with acupuncture for achilles tendon and heel issues. Great result for you! I've had lower back issues myself (many years ago) and still do daily preventative stretching exercises - only takes about 5 minutes.

by7, Thanks for the comments on my blog. Will con...

2011-09-14T16:23:27.366+08:00

by7,

Thanks for the comments on my blog. Will consider that thought.

About your back, have you heard about 'sacro wedgy'? It has very good feedbacks in alleviating backpains

Pretty cool, you should check out the work of Bruc...

2011-09-13T01:02:50.032+08:00

Pretty cool, you should check out the work of Bruce Lipton who through his work in quoantum science can explain why this treatment works [check out the videos on my blog from a week ago].
I have a neighbour who was on the strongest pain killers after a back operation went wrong, after treatment like you had he is now pain free without drugs and can work again.