The Running Thread

The Running Thread

TOPIC CLOSED
TOPIC CLOSED
Author
Discussion

MC Bodge

21,551 posts

174 months

Friday 31st July 2015
quotequote all
Dr Murdoch said:
Chaps

After a bit (more) advice

Ive entered a 25km run on September 14th (Thames Toe Path Challenge - Putney to Hampton), the longest run Ive done before is a HM. Although I can run a HM distance now, i'm wondering how to structure the next 6 weeks? When / how to start tapering etc.
I suspect that you'd be able to do it tomorrow. 25Km isn't much further than a Half-Marathon and you are obviously doing a lot of mileage anyway.

ewenm

28,506 posts

244 months

Friday 31st July 2015
quotequote all
MC Bodge said:
Dr Murdoch said:
Chaps

After a bit (more) advice

Ive entered a 25km run on September 14th (Thames Toe Path Challenge - Putney to Hampton), the longest run Ive done before is a HM. Although I can run a HM distance now, i'm wondering how to structure the next 6 weeks? When / how to start tapering etc.
I suspect that you'd be able to do it tomorrow. 25Km isn't much further than a Half-Marathon and you are obviously doing a lot of mileage anyway.
This. 5 weeks of normal training, good mileage, sessions etc. then 1 week of lower intensity/distance but same frequency would be my plan.

KTF

9,788 posts

149 months

Friday 31st July 2015
quotequote all
Dr Murdoch said:
Chaps

After a bit (more) advice

Ive entered a 25km run on September 14th (Thames Toe Path Challenge - Putney to Hampton), the longest run Ive done before is a HM. Although I can run a HM distance now, i'm wondering how to structure the next 6 weeks? When / how to start tapering etc.

Ive managed to run 40miles in the last 7 days which is a record for me smile
Do you do much speed work as I would add some of that in to the training.

If you can run a half then you can run 15 but if you haven't done that sort of distance recently, its worth building a few of them early into the training as well.

SHutchinson

2,040 posts

183 months

Friday 31st July 2015
quotequote all
This is the first month I've joined the Strava MTS 200km challenge. As of yesterday I had 21km to go so. A quick 10k as soon as I got in from work before going to running club and taking my group on an 11k run up some pretty decent hills means I've finished it with a day to spare. Going to celebrate with a few beers tonight.

Roger645

1,728 posts

246 months

Friday 31st July 2015
quotequote all
Dr Murdoch said:
Chaps

After a bit (more) advice

Ive entered a 25km run on September 14th (Thames Toe Path Challenge - Putney to Hampton), the longest run Ive done before is a HM. Although I can run a HM distance now, i'm wondering how to structure the next 6 weeks? When / how to start tapering etc.

Ive managed to run 40miles in the last 7 days which is a record for me smile
The tow path from Putney to Isleworth is a bit uneven and quite stony so can be a bit hard on the feet, it also goes stony again after petersham so I wouldn't wear shoes with thin soles.

MC Bodge

21,551 posts

174 months

Sunday 2nd August 2015
quotequote all
Having mostly rested from running last week I took the opportunity to go for a run at Coniston. All seemed fine, so I ended doing an ascent of the Old Man, the steep way. I was relatively much quicker on the ascent than on the descent.

Strangely, I experienced the same extremely unpleasant "100's of hot, electric needles" sensation in my quads on the steep, rocky part of the descent as I experienced on Cadair Idris last year. I was forced to stop a couple of times and try to stretch. The sensation eased on the less steep section, and was able to resum running properly, but the thighs were sore/tight when I stopped. The stiffness eased completely a few hours later, though, and all was fine the following day when I ran again.

Does this seem more like a "nerve" pain than a muscle one?


Ps. With more heel lift in the Vivo barefoot shoes, all was good. For me, the secret to using minimalist running shoes is to wear socks, use a cushioned footbed and raise the heel-to drop to about 5mm wink

ewenm

28,506 posts

244 months

Tuesday 4th August 2015
quotequote all
Pretty good day running today - PB on the RunCommute this morning, PB on the sprint for the train home this afternoon hehe, then a solid 16:14 in the lumpy club 5k time trial tonight.

Planning to do the next Yeovil 5k as it is a fast course and a good test of fitness before the Team GB World Mountain Running Trial race on the 22nd.

cwis

1,147 posts

178 months

Wednesday 5th August 2015
quotequote all
I all,

I think this is in the right thread, but feel free to shift it if not - I'm after some advice...

I heard about this couch to 5K thing, thought it sounded like a good idea, bought some trainers around xmas after getting my gait analysed and did nothing else whatsoever about it.

Last Sunday a mate of mine asked me whether I'd like to run with him (a gentle 5K jog, apparently) so I bought some running clothes to go with the shoes and went like a lamb to the slaughter...

38 minutes later I finally got to sit down. Didn't stop (quite proud!). The world greyed out a few times and then snapped back and I started experiencing a calm and tranquil feeling that is only now starting to fade. And my legs work again today, which is nice.

This "mate" teased me a few times about the colour I went while running, so, unfortunately (for him) it's now ON. I want to destroy him (in a friendly competition way).

I have access to a treadmill so no one has to see me, I've smoked my last fag today as the vape fluid's finally turned up - tell me what to do.

I don't want to run longer than an hour (scheduling issues means I'd probably miss them out) I want to get fitter, stronger, faster and not feel like I'm about to die, while running.

I'm 43, male, 9 stone 10, 5'9, smoker/vaper. Did a lot of fitness stuff in my teens (swimming, cycling) but never running. I walk a lot (and could probably walk 5K quicker than I did it on Sunday). I'm looking at fitness watches, cadence meters, heart meter, but these are the tools - how do I use them?

Over to you, oh wise ones...


Dan_1981

17,351 posts

198 months

Wednesday 5th August 2015
quotequote all
From another newbie - get the couch to 5k app.

Use it.

I'm in week 3, feeling loads better than I did on day 1!


cwis

1,147 posts

178 months

Wednesday 5th August 2015
quotequote all
Dan_1981 said:
From another newbie - get the couch to 5k app.

Use it.

I'm in week 3, feeling loads better than I did on day 1!
But I can already run 5K? Slowly... I suppose I could use C25K (the intervals and whatnot) but run it quicker? As it ramps up I'd end up doing more, faster until after the program finishes I could still run the 5K, but faster and more comfortably - is that what you meant?

Or would a different app be better?

I'll probably keep doing the 5K on the weekend - I want something for in the week.

Dan_1981

17,351 posts

198 months

Wednesday 5th August 2015
quotequote all
cwis said:
Dan_1981 said:
From another newbie - get the couch to 5k app.

Use it.

I'm in week 3, feeling loads better than I did on day 1!
But I can already run 5K? Slowly... I suppose I could use C25K (the intervals and whatnot) but run it quicker? As it ramps up I'd end up doing more, faster until after the program finishes I could still run the 5K, but faster and more comfortably - is that what you meant?

Or would a different app be better?

I'll probably keep doing the 5K on the weekend - I want something for in the week.
Pretty much yeah - you want to beat him, your not going to do that by staggering round the 5k.

I went to watch my wife do her race for life 5k the other week - there were plenty of people there who will say they ran 5km too - they won't be beating your mate either!

It might not be for you but i'm finding the C25K app pretty useful and can see an improvement in how fast i'm going and how far I can run before i'm struggling etc.

Smitters

3,995 posts

156 months

Wednesday 5th August 2015
quotequote all
Ah - finished my course of antibiotics and feel worlds different.

Managed a few gentle runs but I have to accept that I've lost the best parts of ten weeks of training for my autumn marathon, so my focus has to be simply on starting my winter base mileage early and building to marathon distance at a very manageable pace, so as to avoid injury and further illness.

Annoying, but consistency is far better than overdo, injury, overdo, injury...

Also, ran with a buggy for the first time - an easy five km with the boy in a BOB Ironman. Very impressed to be honest, and it opens up a whole world of bonding time and time outdoors while SWMBO has a bit of peace and quiet from the rowdy boys in the house.

cwis

1,147 posts

178 months

Wednesday 5th August 2015
quotequote all
Dan_1981 said:
Pretty much yeah - you want to beat him, your not going to do that by staggering round the 5k.

I went to watch my wife do her race for life 5k the other week - there were plenty of people there who will say they ran 5km too - they won't be beating your mate either!

It might not be for you but i'm finding the C25K app pretty useful and can see an improvement in how fast i'm going and how far I can run before i'm struggling etc.
Well in that case I'll give it a go, tonight at least (feeling the need to do something runny). I'll just do the run bits faster.

Cheers!

KTF

9,788 posts

149 months

Wednesday 5th August 2015
quotequote all
cwis said:
Over to you, oh wise ones...
As you already have the shoes and the clothing you are good to go smile

The c25k plan as already mentioned is a good place to start and I would also suggest hunting out your local parkrun and going there as frequently as you can as its a timed 5k event so a good way of tracking your progress.

http://www.parkrun.org.uk/events/events/

If you want a GPS, something that measures time and distance will be more than enough and is what most people are interested in anyway. A garmin forerunner 10 would be ideal for this and you can upload the stats, etc. afterwards if you like that sort of thing:

http://www.garmin.com/uk/forerunner10

The mens version (larger) is around £70 from Amazon:

Black: http://www.amazon.co.uk/Garmin-Forerunner-GPS-Runn...
Orange: http://www.amazon.co.uk/Garmin-Forerunner-GPS-Runn...





MC Bodge

21,551 posts

174 months

Wednesday 5th August 2015
quotequote all
cwis said:
I all,


Over to you, oh wise ones...
Run off road. run hills.

Don't push too hard/far/soon.

The jiffle king

Original Poster:

6,894 posts

257 months

Wednesday 5th August 2015
quotequote all
cwis - To get faster you need to do a few things:

1) Run longer than 5k to build up your stamina. If you are able to run 10k, then your 5k time will be faster. (1 of your 3 weekly sessions should be a long run)
2) Run fast for longer (tempo)to build speed endurance and you should start off by running 0.5 miles at faster than the pace you want to run the 5k at and build this up to 2 miles
3) Do some speedwork (but start this carefully and don't go nuts) This is 8 x 400m reps and will build your speed.

If you do these 3 things for a number of weeks and slowly increase the distance/pace, you will get faster. Just running 45 minutes 3 times a week will also help, but not as much as the above.

I would go to runnersworld and get one of their 5k training programs.... and go and see a doctor before you start if you're not used to running and want to be really sure

ewenm

28,506 posts

244 months

Wednesday 5th August 2015
quotequote all
The jiffle king said:
cwis - To get faster you need to do a few things:

1) Run longer than 5k to build up your stamina. If you are able to run 10k, then your 5k time will be faster. (1 of your 3 weekly sessions should be a long run)
2) Run fast for longer (tempo)to build speed endurance and you should start off by running 0.5 miles at faster than the pace you want to run the 5k at and build this up to 2 miles
3) Do some speedwork (but start this carefully and don't go nuts) This is 8 x 400m reps and will build your speed.

If you do these 3 things for a number of weeks and slowly increase the distance/pace, you will get faster. Just running 45 minutes 3 times a week will also help, but not as much as the above.

I would go to runnersworld and get one of their 5k training programs.... and go and see a doctor before you start if you're not used to running and want to be really sure
Good advice. 3 times a week will see improvements, any more is a bonus.

cwis

1,147 posts

178 months

Thursday 6th August 2015
quotequote all
Hi all,

thanks for all of the advice! I did the first part of the C25K program last night, but ran the runny bits fast enough to hurt. Legs were actually fine, it was various muscles in my torso that complained, particularly the side ones over my hips. I guess my core strength sucks!

I was running at 10Km/h (stop laughing at the back!) which means if I can complete the program at this speed I will knock 8 minutes off my 5K. I'd be happy with that, but if I can I'll push the speed up more as I progress.

I'm going to complete this program on the treadmill - it was very easy to concentrate on my technique and posture which I completely forgot about when I was running outside, and it allows me to precisely control my effort, which at this stage is very difficult for me to judge.

I'll do at least 2 runs from the program a week (more if I can recover between them ok) plus my 5K staggers at the weekend for at least a month, and then see whether I've got the stamina for longer runs. One a week?

My house backs onto hilly woodland and I'm intrigued by the suggestion of hills and off road too - I'll build a bit of fitness and skill and give that a go as well.

Again, many thanks for the welcome and the advice. A lot of enthusiasts seem quite cliquey but not runners - I mentioned what I was doing to fit types at work and they were "sure, why not" too.

My zen like calm returned last night after my run, which was nice...

Smitters

3,995 posts

156 months

Thursday 6th August 2015
quotequote all
cwis said:
My house backs onto hilly woodland and I'm intrigued by the suggestion of hills and off road too - I'll build a bit of fitness and skill and give that a go as well.
I'm a massive fan of offroad running as you can forget the stopwatch to an extent and just enjoy the action of running, plus it's really good for strengthening at a lower intensity and for improving your foot placement. Plus it's fun jumping over fallen trees and stuff, right?

cwis said:
Again, many thanks for the welcome and the advice. A lot of enthusiasts seem quite cliquey but not runners - I mentioned what I was doing to fit types at work and they were "sure, why not" too.
Runners see a convert. Cyclists have over 50 "rules" (see The Velominati Rules). Sadly, some do care if you break them. They call it tradition. If you want to be traditional, ride a steel bike with terrible rim brakes*.

  • I ride a steel bike with terrible rim brakes, have matched my bar tape and only wear back shorts...the shame, the shame.

RizzoTheRat

25,083 posts

191 months

Thursday 6th August 2015
quotequote all
After my first >30min parkrun in a long time at the weekend I died on my arse at the Yateley 10k last night, about 9 minutes slower than I did the hillier Frimley 10k in the spring, and ended up walking a few times as my knee started hurting again. Clearly a few months of eating and drinking too much and only running 5k once a week isn't too good a training plan.

Must train more.
TOPIC CLOSED
TOPIC CLOSED