The Running Thread
Discussion
I've not run in three months after aggravating an old ankle injury. Just back from a four mile round trip walking to the supermarket and back, aching but no pain so it's time to start again.
I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
spikeyhead said:
I've not run in three months after aggravating an old ankle injury. Just back from a four mile round trip walking to the supermarket and back, aching but no pain so it's time to start again.
I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
I think Couch-to-5k is more aimed at people with poor aerobic fitness rather than people who've run relatively recently but are returning from injury.I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
Do you know what it was about the tarmac running that caused your ankle problem? If it's the impact you might want to look at how you can change your running style to avoid landing on your heel (all the impact goes up the ankle and leg bones) and try to land more midfoot (foot and calf flexes to absorb the impact).
As for training plans, it really depends on how much fitness you've retained while injured, what your targets are and how your injury responds to running again. The plans on www.runnersworld.co.uk are good in general.
Edited by ewenm on Wednesday 5th September 15:34
ewenm said:
I think Couch-to-5k is more aimed at people with poor aerobic fitness rather than people who've run relatively recently but are returning from injury.
Aye, it's for couch potatoes that have done nothing for years really, it starts very slowly.If you wanted a gental introduction to get back into running, you could start at Week 5 which is where it starts to be more of a running plan than a just getting moving plan.
Well I did 3.25 miles last night at an ave 7.46min/mile pace which it fooking quick for me.
Been doing 2 shorter, quicker runs through the week and a 12 miler on the weekend.
Wetherby 10k on Sunday - hopefully I can translate the pace to the longer distance...maybe.
Anything under 50mins will do me just fine.
Been doing 2 shorter, quicker runs through the week and a 12 miler on the weekend.
Wetherby 10k on Sunday - hopefully I can translate the pace to the longer distance...maybe.
Anything under 50mins will do me just fine.
Edited by dave_s13 on Wednesday 5th September 16:13
dave_s13 said:
Well I did 3.25 miles last night at an ave 7.46min/mile pace which it fooking quick for me.
Been doing 2 shorter, quicker runs through the week and a 12 miler on the weekend.
Wetherby 10k on Sunday - hopefully I can translate the pace to the longer distance...maybe.
Anything under 50mins will do me just fine.
Good work Been doing 2 shorter, quicker runs through the week and a 12 miler on the weekend.
Wetherby 10k on Sunday - hopefully I can translate the pace to the longer distance...maybe.
Anything under 50mins will do me just fine.
Edited by dave_s13 on Wednesday 5th September 16:13
If you can keep doing the speedy stuff, it'll certainly translate to slower speed runs feeling easier. Just make sure you don't go off too quickly!
If you really want to get quicker.... Interval training is the way forward
InertialTooth45 said:
I'd like some advice on putting together a training plan. I've been building my base fitness back up over the last 6 months and have now got to a point where my running is feeling nice and comfortable. In the last couple of weeks I've broken my set 5k and half marathon PB's of 24:30 and 1:57:30 and on Sunday am hoping to break the 50 minute 10k barrier.
My training up until now has been usually 3 sessions a week, one long gentle which has gradually increased up to half marathon, 1 quicker short distance, usually between 5 and 10k, and then the odd speed session thrown in.
My next long term goals are 1:40 half, 45 min 10k and 22 min 5k. Would also like to beat the 4 hour marathon next year too. I'm available most days to train so what would e a good format? More days training? More speed work?
Thanks in advance
I'm no PT, but to be doing marathons, IMO, you need to be training min 5 times per week with a mix of long runs and short. There's several very good training plans free online.My training up until now has been usually 3 sessions a week, one long gentle which has gradually increased up to half marathon, 1 quicker short distance, usually between 5 and 10k, and then the odd speed session thrown in.
My next long term goals are 1:40 half, 45 min 10k and 22 min 5k. Would also like to beat the 4 hour marathon next year too. I'm available most days to train so what would e a good format? More days training? More speed work?
Thanks in advance
I lack time to commit to several training sessions a week, so do 2 x long runs (10 miles) per week.
I am sub 50min 10k and did my last half marathon in 1:48.
If I could, I'd drop to two 5-7 mile and one 10 mile run per week.
Currently injured - retrocalcaneal bursitis
It's Driving. Me. Nuts.
E38Ross said:
Good work
If you can keep doing the speedy stuff, it'll certainly translate to slower speed runs feeling easier. Just make sure you don't go off too quickly!
If you really want to get quicker.... Interval training is the way forward
Cheers Ross.If you can keep doing the speedy stuff, it'll certainly translate to slower speed runs feeling easier. Just make sure you don't go off too quickly!
If you really want to get quicker.... Interval training is the way forward
Just playing with my Garmin and see it has an interval function. It has the option for dist/rest time...dist/rest dist...time/rest time.....time/rest dist.
Can you advise what would be a good way to start. It's a forerunner 205 and has a load of functions I don't understand! My goal is a sub 45min 10k. Current pb is 50ish.
dave_s13 said:
Cheers Ross.
Just playing with my Garmin and see it has an interval function. It has the option for dist/rest time...dist/rest dist...time/rest time.....time/rest dist.
Can you advise what would be a good way to start. It's a forerunner 205 and has a load of functions I don't understand! My goal is a sub 45min 10k. Current pb is 50ish.
Same watch as me; brilliant for beginners or people well above my level Just playing with my Garmin and see it has an interval function. It has the option for dist/rest time...dist/rest dist...time/rest time.....time/rest dist.
Can you advise what would be a good way to start. It's a forerunner 205 and has a load of functions I don't understand! My goal is a sub 45min 10k. Current pb is 50ish.
You really can mix and match with sessions but you could try some reps which are slightly faster than 10k pace with recoveries.... So 45min 10k target works out at about 7:15/mile. Why not try something like 3-4x1 mile reps at about 7:00/mile with say, 2mins rest between each rep and see how it goes? Try to keep the pace consistent and see what you feel like. What's your 5k pb?
Loads of different sessions you, can try. 8x800m (1/2 mile) with a short rest (you may want to try 90secs-2mins to start with) at slightly QUICKER than 5k pace is a good but tough session.
To run your target pace, how do you expect to do it, if you never train ay it or quicker than it?
Does that give you some ideas?
Edit - when doing intervals I the following info on the garmin - lap time, lap distance, lap pace, current pace. Some people prefer different things but they work for me. For normal running though I use a few other things.
Edited by E38Ross on Wednesday 5th September 21:16
E38Ross said:
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.
Hi all - new to this thread - I've set myself a goal of running a sub-40 minute 10k next year (previous best a shade under 45 mins, 3 years ago). I know this improvement might seem wildly unrealistic, but I'm going to try to lay the right training foundations this year in a much more structured way than previously.I think my major challenge is building a sufficiently good endurance base, onto which I can add the speed work later.
To this end I've started a programme of various lengths of easy runs between now and the start of next year, planning to get to a point where I can run an easy 70 mins at about 12 kmh pace before I start introducing some shorter faster sessions in Jan / Feb.
The reason I quoted E38Ross above was because, on the road, my judgement of 'easy' is mainly guided by my breathing (I don't really get on with HRMs for some reason).
'Easy' for me is 4 paces inhale, 4 paces exhale - at my current pace, right at the start of my programme I'm only running at just above 10 kmh for an hour and the breathing is 6/6 for 30 mins, then 5/5 until the end. I find it a helpful way of monitoring how comfortable I am at a given pace, and am hoping it translates into improved lung capacity as part of the initial endurance focus...
Be interested to know if any of you do anything similar...or have any views on this approach
I just find 1 breathing cycle every 3 strides works for me even when going very steady and even for the majority of my 16:58 5k, it was only the last 500m or so I went to every 2 strides. Just go with what works for you, but make sure it's a rhythm.
Regards making a big improvement, that's not unrealistic if you put the work in.
Regards making a big improvement, that's not unrealistic if you put the work in.
ewenm said:
spikeyhead said:
I've not run in three months after aggravating an old ankle injury. Just back from a four mile round trip walking to the supermarket and back, aching but no pain so it's time to start again.
I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
I think Couch-to-5k is more aimed at people with poor aerobic fitness rather than people who've run relatively recently but are returning from injury.I need to find some flat grass to run on as it was running on the road that did my ankle in last time. Is the couch to 5k the best way to go or can anyone recommend a better plan?
Do you know what it was about the tarmac running that caused your ankle problem? If it's the impact you might want to look at how you can change your running style to avoid landing on your heel (all the impact goes up the ankle and leg bones) and try to land more midfoot (foot and calf flexes to absorb the impact).
As for training plans, it really depends on how much fitness you've retained while injured, what your targets are and how your injury responds to running again. The plans on www.runnersworld.co.uk are good in general.
Edited by ewenm on Wednesday 5th September 15:34
t, so ran on pavements instead. Did about 15 mins running with only a minutes break which was a little more than I was used to and suffered as a result.All I'm after is a good 20 to 30 minutes of aerobic exercise to stay healthy and help on the odd day that I manage to get hillwalking. I'm 46, a previously heavy smoker and I've done quite a lot of cycling so my leg muscles are very biased for that. The first few weeks of starting running a few months ago were hell on the calves especially if I'd run up a gradient.
I'll find some flat grass and start again slowly and see where I get to. I do want to get up to North Wales at the end of the month to do some decent walking and hopefully that will help.
E38Ross said:
Same watch as me; brilliant for beginners or people well above my level
You really can mix and match with sessions but you could try some reps which are slightly faster than 10k pace with recoveries.... So 45min 10k target works out at about 7:15/mile. Why not try something like 3-4x1 mile reps at about 7:00/mile with say, 2mins rest between each rep and see how it goes? Try to keep the pace consistent and see what you feel like. What's your 5k pb?
Loads of different sessions you, can try. 8x800m (1/2 mile) with a short rest (you may want to try 90secs-2mins to start with) at slightly QUICKER than 5k pace is a good but tough session.
To run your target pace, how do you expect to do it, if you never train ay it or quicker than it?
Does that give you some ideas?
Edit - when doing intervals I the following info on the garmin - lap time, lap distance, lap pace, current pace. Some people prefer different things but they work for me. For normal running though I use a few other things.
Cheers, I'll have a mess about with that at some point.You really can mix and match with sessions but you could try some reps which are slightly faster than 10k pace with recoveries.... So 45min 10k target works out at about 7:15/mile. Why not try something like 3-4x1 mile reps at about 7:00/mile with say, 2mins rest between each rep and see how it goes? Try to keep the pace consistent and see what you feel like. What's your 5k pb?
Loads of different sessions you, can try. 8x800m (1/2 mile) with a short rest (you may want to try 90secs-2mins to start with) at slightly QUICKER than 5k pace is a good but tough session.
To run your target pace, how do you expect to do it, if you never train ay it or quicker than it?
Does that give you some ideas?
Edit - when doing intervals I the following info on the garmin - lap time, lap distance, lap pace, current pace. Some people prefer different things but they work for me. For normal running though I use a few other things.
Edited by E38Ross on Wednesday 5th September 21:16
10k on Sunday so I'm no running until then.
dave_s13 said:
E38Ross said:
Same watch as me; brilliant for beginners or people well above my level
You really can mix and match with sessions but you could try some reps which are slightly faster than 10k pace with recoveries.... So 45min 10k target works out at about 7:15/mile. Why not try something like 3-4x1 mile reps at about 7:00/mile with say, 2mins rest between each rep and see how it goes? Try to keep the pace consistent and see what you feel like. What's your 5k pb?
Loads of different sessions you, can try. 8x800m (1/2 mile) with a short rest (you may want to try 90secs-2mins to start with) at slightly QUICKER than 5k pace is a good but tough session.
To run your target pace, how do you expect to do it, if you never train ay it or quicker than it?
Does that give you some ideas?
Edit - when doing intervals I the following info on the garmin - lap time, lap distance, lap pace, current pace. Some people prefer different things but they work for me. For normal running though I use a few other things.
Cheers, I'll have a mess about with that at some point.You really can mix and match with sessions but you could try some reps which are slightly faster than 10k pace with recoveries.... So 45min 10k target works out at about 7:15/mile. Why not try something like 3-4x1 mile reps at about 7:00/mile with say, 2mins rest between each rep and see how it goes? Try to keep the pace consistent and see what you feel like. What's your 5k pb?
Loads of different sessions you, can try. 8x800m (1/2 mile) with a short rest (you may want to try 90secs-2mins to start with) at slightly QUICKER than 5k pace is a good but tough session.
To run your target pace, how do you expect to do it, if you never train ay it or quicker than it?
Does that give you some ideas?
Edit - when doing intervals I the following info on the garmin - lap time, lap distance, lap pace, current pace. Some people prefer different things but they work for me. For normal running though I use a few other things.
Edited by E38Ross on Wednesday 5th September 21:16
10k on Sunday so I'm no running until then.
I'd be out for an easy 20-30 mins if I were you.... Up to you though.
Nice run today. Same distance as Tuesday (6.1k) although felt easier and quicker. According to my HRM the load was less too (by 10%)and was 61 seconds quicker.
Nice to see benefits. Looking forward now to Saturdays long run of 12k.
Nice to see benefits. Looking forward now to Saturdays long run of 12k.
Edited by AM04ARO on Thursday 6th September 19:30
Edited by AM04ARO on Thursday 6th September 20:54
my nan is a muppet....for those of you who don't know i'm a chiropractor....making the following a bit funny:
had to drop my car off to a BMW indy this morning for a quick check on something and had to run back (10.5 miles....which felt great at 7:15/mile average)
and when i got back here she said "jeez, think of your bones when you're older, it's so bad for you"
to which i replied "running is brilliant for bones, the increased forces encourage greater bone density so when i'm older i'll have stronger bones, so less liklihood of anything like osteoporosis; or did you mean my joints?"
"yes, you'll get arthritis"
"there is no evidence to suggest greater incidence of athritis (by which i mean osteoarthritis, not anything like rheumatoid or any other arthritide) in runners than anyone else"
"that's not what i've read" she replied
"what did you read and where? i've read peer reviewed articles in the british medical journal"
"i don't care what you say, i know what i've read"
"well, that explains why a greater percentage of obese people have osteoarthritis than athletes then; i know what i'm on about, i deal with this stuff for my occupation"
it was priceless. i then told her to stop listening to old wives tales, and evidence based research is where it's at!
had to drop my car off to a BMW indy this morning for a quick check on something and had to run back (10.5 miles....which felt great at 7:15/mile average)
and when i got back here she said "jeez, think of your bones when you're older, it's so bad for you"
to which i replied "running is brilliant for bones, the increased forces encourage greater bone density so when i'm older i'll have stronger bones, so less liklihood of anything like osteoporosis; or did you mean my joints?"
"yes, you'll get arthritis"
"there is no evidence to suggest greater incidence of athritis (by which i mean osteoarthritis, not anything like rheumatoid or any other arthritide) in runners than anyone else"
"that's not what i've read" she replied
"what did you read and where? i've read peer reviewed articles in the british medical journal"
"i don't care what you say, i know what i've read"
"well, that explains why a greater percentage of obese people have osteoarthritis than athletes then; i know what i'm on about, i deal with this stuff for my occupation"
it was priceless. i then told her to stop listening to old wives tales, and evidence based research is where it's at!
E38Ross said:
my nan is a muppet....for those of you who don't know i'm a chiropractor....making the following a bit funny:
had to drop my car off to a BMW indy this morning for a quick check on something and had to run back (10.5 miles....which felt great at 7:15/mile average)
and when i got back here she said "jeez, think of your bones when you're older, it's so bad for you"
to which i replied "running is brilliant for bones, the increased forces encourage greater bone density so when i'm older i'll have stronger bones, so less liklihood of anything like osteoporosis; or did you mean my joints?"
"yes, you'll get arthritis"
"there is no evidence to suggest greater incidence of athritis (by which i mean osteoarthritis, not anything like rheumatoid or any other arthritide) in runners than anyone else"
"that's not what i've read" she replied
"what did you read and where? i've read peer reviewed articles in the british medical journal"
"i don't care what you say, i know what i've read"
"well, that explains why a greater percentage of obese people have osteoarthritis than athletes then; i know what i'm on about, i deal with this stuff for my occupation"
it was priceless. i then told her to stop listening to old wives tales, and evidence based research is where it's at!
Haha, reminds me of this http://www.youtube.com/watch?v=yxXQ5XO7_ss&fea...had to drop my car off to a BMW indy this morning for a quick check on something and had to run back (10.5 miles....which felt great at 7:15/mile average)
and when i got back here she said "jeez, think of your bones when you're older, it's so bad for you"
to which i replied "running is brilliant for bones, the increased forces encourage greater bone density so when i'm older i'll have stronger bones, so less liklihood of anything like osteoporosis; or did you mean my joints?"
"yes, you'll get arthritis"
"there is no evidence to suggest greater incidence of athritis (by which i mean osteoarthritis, not anything like rheumatoid or any other arthritide) in runners than anyone else"
"that's not what i've read" she replied
"what did you read and where? i've read peer reviewed articles in the british medical journal"
"i don't care what you say, i know what i've read"
"well, that explains why a greater percentage of obese people have osteoarthritis than athletes then; i know what i'm on about, i deal with this stuff for my occupation"
it was priceless. i then told her to stop listening to old wives tales, and evidence based research is where it's at!
Looks like it's going to be a good weekend in the UK - any racing or special running plans for the next couple of days anyone?
We're midway through a house move (removers packing us today mostly, then "camping" at home until Weds when we move into the new place) so I'll just be lucky to get out for a couple of runs The advantage of the house move is that the new place is about 100m from the riverside path so offers me nice flat runs from the door for my tempo/threshold work. The old place was halfway up one of Bath's big hills so there was a guaranteed climb in every run - not the greatest for pacing work
We're midway through a house move (removers packing us today mostly, then "camping" at home until Weds when we move into the new place) so I'll just be lucky to get out for a couple of runs
The advantage of the house move is that the new place is about 100m from the riverside path so offers me nice flat runs from the door for my tempo/threshold work. The old place was halfway up one of Bath's big hills so there was a guaranteed climb in every run - not the greatest for pacing work Swim session tomorrow morning and then likely 7-8 mile steady run on my tod on Sunday.
Second club session last night - just a 7 mile steady mainly off road. Felt very easy, but was actually at a reasonable pace for me - just running with others is so much easier than on my own.
Most at the club are doing the county 10 mile champs on Sunday, but not me as too unfit, likely to be too hot and too far (most I've ever run in one go is 9 miles). Am aiming for the club's own race, a 12 miler, at the end of the month as my first race with them.
Second club session last night - just a 7 mile steady mainly off road. Felt very easy, but was actually at a reasonable pace for me - just running with others is so much easier than on my own.
Most at the club are doing the county 10 mile champs on Sunday, but not me as too unfit, likely to be too hot and too far (most I've ever run in one go is 9 miles). Am aiming for the club's own race, a 12 miler, at the end of the month as my first race with them.
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