Andrew Frayling
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Looking for coaching advice

Started Jun 18, 2014 0 Replies

Hi, apologies for the slightly off-topic question, but I was wondering if any coaches on here could help me with a question I've got about training intensities and race times?I've started coaching…Continue

Tags: speedwork, racing, intervals, training

Speed, Pace, Cadence and Calf Pain

Started this discussion. Last reply by Andrew Frayling Dec 12, 2013. 9 Replies

Hi all, I'm only about 4 weeks in to the transition program with The Cool Impossible at the moment and running a maximum of 30 mins a time, but I'm starting to question my progress and whether the…Continue

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Latest Activity

Andrew Frayling commented on Rich Warne's blog post 1:25@50
"You base those track sessions off your CURRENT pace, not your target pace."
Oct 19, 2014
Andrew Frayling commented on Rich Warne's blog post 1:25@50
"I played with CI a bit for marathon and half marathon training. I kept the heart rate runs as they were, but for pace-based runs swapped them out for standard track sessions: 12 x 200m @ 00:35 / mile faster than current 10k pace 8 x 400m @…"
Oct 19, 2014
Andrew Frayling commented on Rich Warne's blog post 1:25@50
"Hey Rich, I think I'd look at working backwards using McMillan Running Use that to figure out what you need to run 10k, 5k, 1 mile to hit a 1:25 half and then build up from the shortest distance from there.  E.g. For a 1:25 half…"
Oct 18, 2014
Andrew Frayling commented on Rich Warne's blog post 1:25@50
"Gutted for you that you didn't get your 1:25, but it sounds like you're far from defeated. Get yourself to Cardiff next year. Flat, fast, guaranteed PB :-) http://www.channel4.com/programmes/triathlon-endurance-events/4od#3768398"
Oct 13, 2014
Andrew Frayling posted a discussion

Looking for coaching advice

Hi, apologies for the slightly off-topic question, but I was wondering if any coaches on here could help me with a question I've got about training intensities and race times?I've started coaching members of my running club with traditional track sessions (6 x 800m, 8 x 400m, 8 x 800m, etc.) and they're exceeding pace targets for training by such huge margins that I'm not sure if they're training too hard or not running hard enough when they race!?As an example, someone whose 10K PB is 44:26…See More
Jun 18, 2014
Andrew Frayling commented on Rich Warne's blog post 1:25@50
"Cardiff's flat and fast if you're still looking for a half. Great support on the whole route too."
Feb 8, 2014
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Quick Update: back up to 30 mins in zero drop shoes and things are a lot better. I'm still not happy when running at 180 spm as it feels like I'm braking, bounding and definitely over striding, but if I run at what feels "right"…"
Dec 12, 2013
Andrew Frayling liked Lori Enlow's blog post Lori's 2014 Cool Impossible
Dec 6, 2013
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Making progress :-) I stopped all the foot strength exercises, cut back to about 12 mins and now don't get any soreness after running. Will start slowly upping the time and add the exercises back in. Now that I know how slowly to take things…"
Nov 21, 2013
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Thanks again, will definitely do that. Funnily enough I came across 100 Ups today to practice running in place drills so will add those to my training."
Nov 14, 2013
Eric Orton replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Go back to the simple drill of running in place and notice your foot strike position on the ground relative to your body - then look to be near this position when running forward.  Let the ground come to you, don't' reach out."
Nov 14, 2013
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Shot some video to analyze my gait frame by frame and although my form's improved from a month ago I'm over striding on the foot strike, which isn't good and no doubt adds more strain on the calves. Something else for me to fix, but…"
Nov 14, 2013
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Thanks again for the advice, makes sense and I was probably trying to do too much too soon. Will cut back and let you know how I get on. Cheers, Andrew."
Nov 13, 2013
Eric Orton replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"I think we can get a handle on this pretty quickly, but we need to realize that you are asking your body to adapt to a lot in four weeks. So lets do this: foot strength - Take 4-5 days OFF completely from the exercises to give your calves some…"
Nov 13, 2013
Andrew Frayling replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Hi Eric, Thanks for the reply. In answer to your questions: - yes, I am letting my heel hit the ground now. When I first started I was kind of "prancing", but I now make a conscious effort to let the heel touch on each stride. - I do 2…"
Nov 13, 2013
Eric Orton replied to Andrew Frayling's discussion Speed, Pace, Cadence and Calf Pain
"Hey Andrew - first off, kudos for being so patience in your transition.  Everyone is different, based on the form background you come from. Lets attack this with a few questions, as this can get cumbersome and it is best to tackle a few things…"
Nov 13, 2013

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How many years have you been running?
1.5
What is your goal race for the year?
Marathon
What is your "ultimate dream" running goal?
London Marathon

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