The Running Thread

[ewenm]

ewenm said:

Locke said:

Good look, what is your target time Ewen?

Not sure really as I've done no speed work to get my pace judgement calibrated. It's not the easiest course - twisty and undulating so somewhere around 17:00 would be good (and secure me a spot in our relay first team I hope!).

Well, despite not being as fit as I'd like, it appears I'm still ok at estimating my 5k time off my steady runs - I did 16:59 tonight. Time to start adding in some speed sessions I think

[E38Ross]

ewenm said:

Well, despite not being as fit as I'd like, it appears I'm still ok at estimating my 5k time off my steady runs - I did 16:59 tonight. Time to start adding in some speed sessions I think

Good work Ewen.

I ate TERRIBLY Saturday after my race, sunday was ok and did an easy 4.8 miles, yesterday I did an easy bike ride and ate terribly and have done no exercise today and may also take tomorrow off. Please tell me after a few days of bad eating and a few missed runs ill still be able to run when I start back up

I may run tomorrow but I'm working 8:15-7:15 and it's supposed to be an easy week so not getting up early to go running, if I have a decent lunch I may pop out in the evening if I'm not too hungry. If not I'll run Thursday morning and Friday, have Saturday off and get back to proper training sunday I think. I'm tempted to just have tomorrow off and then get back to it. I don't feel like I need a rest to be honest.... I'm off work Thursday morning and off all day Friday then working Saturday morning.

Thoughts?

[DJRC]

Looks like 6.9km is my new standard. Tonight was another 4.2km of running broken up in to 3 x 900m and then a complete final lamp of 1.5km. Up the incline.

Door to door time was about 44mins.

[Insanity Magnet]

Felt silly tonight so did an extra loop of some fields and an orchard around the back of my place. Total exercise time (well, 2 mins on, 1 min off) was 26 mins.

Wonder if I'll be able to walk tomorrow?

(NB not measuring distances yet - that would be way too depressing)

[ewenm]

E38Ross said:

Good work Ewen.

Cheers, my age puts me near the top of the Wiki too

E38Ross said:

I ate TERRIBLY Saturday after my race, sunday was ok and did an easy 4.8 miles, yesterday I did an easy bike ride and ate terribly and have done no exercise today and may also take tomorrow off. Please tell me after a few days of bad eating and a few missed runs ill still be able to run when I start back up

I may run tomorrow but I'm working 8:15-7:15 and it's supposed to be an easy week so not getting up early to go running, if I have a decent lunch I may pop out in the evening if I'm not too hungry. If not I'll run Thursday morning and Friday, have Saturday off and get back to proper training sunday I think. I'm tempted to just have tomorrow off and then get back to it. I don't feel like I need a rest to be honest.... I'm off work Thursday morning and off all day Friday then working Saturday morning.

Thoughts?

You'll be fine. My coaches always said easy weeks should be the same number of runs as usual but much lower intensity. So I'd go for a 20-30 min easy run tomorrow after work.

[AM04ARO]

Stupid question but when you are running quickly should it equate to moderate to heavy breathing?

Running steady breathing could be determined as 'light'. I am guessing moderate to heavy for as long as you can keep going is the way to go? I sped up on my run this morning and it felt kinda easy but breathing was work although not breathless.

Ewen, nice time. I am hoping to break 20 at some point my newness suggest it could be some time away.

[ewenm]

AM04ARO said:

Stupid question but when you are running quickly should it equate to moderate to heavy breathing?

Running steady breathing could be determined as 'light'. I am guessing moderate to heavy for as long as you can keep going is the way to go? I sped up on my run this morning and it felt kinda easy but breathing was work although not breathless.

Ewen, nice time. I am hoping to break 20 at some point my newness suggest it could be some time away.

Steady running = able to hold a conversation (one sentence at a time maybe).
Tempo/threshold running = able to get one-word answers out just about.

In the 5k tonight I couldn't have really spoken in anything other than grunts!

[Highway Star]

First session with the club tonight. They train around Blenheim Palace grounds, so a beautiful setting. Really enjoyed the session and plenty of better runners there, so will be heading back on Thursday.

[ewenm]

Highway Star said:

First session with the club tonight. They train around Blenheim Palace grounds, so a beautiful setting. Really enjoyed the session and plenty of better runners there, so will be heading back on Thursday.

Training with faster runners is a great way to get faster!

[DJRC]

Breathing differently? fk me, I only have one style of breathing during exercise...ragged!!!

[Locke]

ewenm said:

ewenm said:

Locke said:

Good look, what is your target time Ewen?

Not sure really as I've done no speed work to get my pace judgement calibrated. It's not the easiest course - twisty and undulating so somewhere around 17:00 would be good (and secure me a spot in our relay first team I hope!).

Well, despite not being as fit as I'd like, it appears I'm still ok at estimating my 5k time off my steady runs - I did 16:59 tonight. Time to start adding in some speed sessions I think

Great time, well done!

[Use Psychology]

DJRC said:

Breathing differently? fk me, I only have one style of breathing during exercise...ragged!!!

if you feel like it, try to concentrate on your breathing too breathe in for 2 or 3 strides and then out for 2 or 3... but keep it regular and it makes things much easier

i'm finding it pretty interesting reading your updats djrc, keep it up

re my sunday 5k: didn't happen, wife was unwell and the race was some drive away so we called it off bit disappointed. Have a 10k race coming up next month so will focus on that. aiming for under 50 minutes.

[E38Ross]

Use Psychology said:

DJRC said:

Breathing differently? fk me, I only have one style of breathing during exercise...ragged!!!

if you feel like it, try to concentrate on your breathing too breathe in for 2 or 3 strides and then out for 2 or 3... but keep it regular and it makes things much easier

i'm finding it pretty interesting reading your updats djrc, keep it up

re my sunday 5k: didn't happen, wife was unwell and the race was some drive away so we called it off bit disappointed. Have a 10k race coming up next month so will focus on that. aiming for under 50 minutes.

I usually go through one breathing cycle (i.e in then out) every 3 steps naturally, unless I'm working really hard when it might be every 2 strides.... But even when going gently I do a cycle every 3, it just comes naturally.

I'm actually addicted to running. I was getting paranoid so did an easy 5.1 miles this morning at 7:24/mile. Felt great to get back out

I won't do any hard sessions this week but will run most days approx 5 miles to let my body recover a bit before the hard work begins!

The bad food in the last few days has made me put in about a pound too, oops! Good food for the rest of the week I think!

Edited by E38Ross on Wednesday 5th September 10:48

[DJRC]

"Training" - I use the word shrouded in the very depths of context - gets a bit buggered from now on this week. I have to go into Bern this evening to meet a friend for dinner and that doesnt leave me enough time to go home and do a run. Im travelling to Italy tomorrow evening, so unless I can squeeze a quick run in around the hotel in Pisa, Im unlikely to get a run. Whilst many of you are probably thinking "OMG, Pisa. Id *love* to run in Pisa", alas the hotel is sandwiched between the Autostrada, the busy main single carriageway road into Pisa and the Docks. Thats an Italian busy single carriageway road...so if any of you are thinking about running along that you need to think again. It might end up being a run into the docks and back. Friday is finishing up at midday, ragging it back from Pisa to Firenze to catch a flight to Zur, hang around for an hour or so then catch a flight back to London and then fight the Friday commuting masses to catch an overcroded helltrain from Brum.

It may well be 3 days off before running again on Sat and Sun, possibly no more updates from me until the weekend.

[ewenm]

recovery is as important as training so 3 days off will be no problem. Just make sure you do start running again after that

[Highway Star]

I'm all for recovery! I've decided to take today off too as am just getting back into running after two or three months off, so am easing my way back into exercise.

I'm aiming for the following routine over the winter:

Monday - 4.5k swim session with swimming club
Tuesday - Effort session with running club (this session alternates, so some weeks is pyramid work, hills, intervals etc.)
Wednesday - off today, but plan to do another 3.5k-4.5k swimming session most weeks
Thursday - 7-8 mile run with club
Friday - Cycle to work - 30k in all
Saturday - alternate swimming and running (60-70 minute run) sessions with respective clubs
Sunday - Either off, or long, steady run on my own

In the 6 months I've been running, I've found that any more than 3 runs a week tends to give me back issues, so am retaining the swimming for general fitness and allowing my body to recover from pounding the pavement.

[IanOE]

Is anyone here a member of the Mornington Chasers running club?

I have previously regularly done parkruns (my best time is 23:32) and last Sunday I had my first 10k race (Regents Park), which I completed in 47:58 which I was well chuffed with.

I'm considering whether to train towards doing a half marathon early next year whilst still completing the 10k Regents Park races every month.

I am thinking of joining up with the Mornington Chasers as I don't belong to a club at the moment and I train on my own, but if I am going to step my training up for half marathon level then I think I could get a lot of good advice from a club.

[E38Ross]

ewenm said:

recovery is as important as training so 3 days off will be no problem. Just make sure you do start running again after that

Whilst this was for DRJC - I can't seem to go 3 days without running.

Im not joking Ewen, i genuinely think I'm addicted. I hate to admit it but last night I was actually getting a bit paranoid that the last few days of bad food and no running would be bad for me. Was ok this morning but felt like a bird released. I just can't not run.

It's maybe not a bad thing to be addicted to... But I am actually addicted.

[ewenm]

E38Ross said:

Whilst this was for DRJC - I can't seem to go 3 days without running.

Im not joking Ewen, i genuinely think I'm addicted. I hate to admit it but last night I was actually getting a bit paranoid that the last few days of bad food and no running would be bad for me. Was ok this morning but felt like a bird released. I just can't not run.

It's maybe not a bad thing to be addicted to... But I am actually addicted.

My OH says I'm a much nicer person when I'm running regularly. It's one of the reasons that having a proper training plan written down, including rest days, is important. Another approach is "active recovery", so low-level swimming/walking/cycling/gym-work on non-running days.

When I was in my early to mid-20s my coach then didn't believe in rest days. He reckoned I was young and strong enough to train every day and recovery was the 12-36 hours between runs (only running once a day, but 7 days a week). To be fair to him, physically it was fine and I ran some fast track times (sub-9 steeplechase) in that period, but mentally it got pretty tough.

[E38Ross]

I always have at least 1 day off a week... Always. But 7 sessions a week right now and feel fantastic.