The Running Thread Vol 2

[Rosscow]

12 minute tempo run at 6:40 pace last night, followed by 30 seconds hard then 15 seconds easy x 6, 3 times (18 efforts total).

Thank God it's Friday today!!

[Pete102]

A typical week for me consists of something like,

1 x 10km at 5.45/km ish
1 x 10km at 5.10/km
1 x 5km at 4.45/km
1 x longer run, usually 15km at 5.45/km

But I will admit that recently I have lost structure to my training, there was a time when I went out for specific tempo and interval sessions. Since Sunday my training looks like like this,

Sunday 10km at 4.56/km
Tuesday 10km at 4.45/km
Wednesday 21.1km at 5.25/km
Friday 5km at 4.45/km
Sunday 7.5km at 5.00/km

In future I would like to rationalise this down to 4 sessions a week so that I can integrate it with my martial arts training, so recommendations for a 4 day split would be appreciated.

[The jiffle king]

Anyone going to Mallory Park this weekend for the British Masters Road relays?
Our club have 10 teams of varying abilities but are looking strong in the V65 Mens category.
I will be plodding round in the V45

[Skyedriver]

Surprised how quickly I'm recovering, 5.1 miles at a pace a little better than wednesday and virtually back at my pre covid pace. Dead chuffed.

[Mankers]

Pete102 said:

A typical week for me consists of something like,

1 x 10km at 5.45/km ish
1 x 10km at 5.10/km
1 x 5km at 4.45/km
1 x longer run, usually 15km at 5.45/km

But I will admit that recently I have lost structure to my training, there was a time when I went out for specific tempo and interval sessions. Since Sunday my training looks like like this,

Sunday 10km at 4.56/km
Tuesday 10km at 4.45/km
Wednesday 21.1km at 5.25/km
Friday 5km at 4.45/km
Sunday 7.5km at 5.00/km

In future I would like to rationalise this down to 4 sessions a week so that I can integrate it with my martial arts training, so recommendations for a 4 day split would be appreciated.

What are you training for / trying to achieve?

[Waitforme]

Can anyone advise if long bike rides maybe up to 4hrs at zone 2/3 negate the need for a long slow Z2 run ?
I’m currently aiming at improving my 5k time ( want to dip below 21mins, 21:36 earlier this year but running was sidelined for a few months ) and feel that between cycling a few times a week and getting some good 5 milers and a speed session in then I’d rather not do the 1hr long slow Z2 jog if it’s not really going to gain me much.
I’m doing 5 milers and longish intervals to ensure I’ve got enough in the tank to push on in the 5k Parkrun.
This is my first “organised “ training week, rather than just doing whatever I felt like each day …
I’m thinking about maybe swapping a bike session for another run ??

Sunday Run - 5 miles zone 4 ( 4:35/ km )
Monday 1hr turbo bike session zone 3
Tuesday Run - 1k warm up , 6 x 1k efforts, 1k cool down
Wednesday Bike 3 hrs zone 2 , 40 mins zone 3
Thursday Run - 5 miles zone 4 ( as Sunday )
Friday Bike - 3 hrs zone 3/4
Saturday - Rest.

[smn159]

Prob OK if your objective is to improve your 5k time, although if you want to go much longer the only way is longer runs. Cyclists typically have great cardio fitness but get injured when upping the distance as the rest of their body isn't conditioned to running

[Mankers]

Waitforme said:

Can anyone advise if long bike rides maybe up to 4hrs at zone 2/3 negate the need for a long slow Z2 run ?
I’m currently aiming at improving my 5k time ( want to dip below 21mins, 21:36 earlier this year but running was sidelined for a few months ) and feel that between cycling a few times a week and getting some good 5 milers and a speed session in then I’d rather not do the 1hr long slow Z2 jog if it’s not really going to gain me much.
I’m doing 5 milers and longish intervals to ensure I’ve got enough in the tank to push on in the 5k Parkrun.
This is my first “organised “ training week, rather than just doing whatever I felt like each day …
I’m thinking about maybe swapping a bike session for another run ??

Sunday Run - 5 miles zone 4 ( 4:35/ km )
Monday 1hr turbo bike session zone 3
Tuesday Run - 1k warm up , 6 x 1k efforts, 1k cool down
Wednesday Bike 3 hrs zone 2 , 40 mins zone 3
Thursday Run - 5 miles zone 4 ( as Sunday )
Friday Bike - 3 hrs zone 3/4
Saturday - Rest.

How old are you, what weight are you?

What speed are you running your 1K intervals at? Close to 4 min / k?

Even for 5km, a solid 10 miler each week helps, but intervals and tempo come first IME. You might be ok with your current volume, and cycling will add a small amount of something, but longer run preferable.

[Waitforme]

Mankers said:

Waitforme said:

Can anyone advise if long bike rides maybe up to 4hrs at zone 2/3 negate the need for a long slow Z2 run ?
I’m currently aiming at improving my 5k time ( want to dip below 21mins, 21:36 earlier this year but running was sidelined for a few months ) and feel that between cycling a few times a week and getting some good 5 milers and a speed session in then I’d rather not do the 1hr long slow Z2 jog if it’s not really going to gain me much.
I’m doing 5 milers and longish intervals to ensure I’ve got enough in the tank to push on in the 5k Parkrun.
This is my first “organised “ training week, rather than just doing whatever I felt like each day …
I’m thinking about maybe swapping a bike session for another run ??

Sunday Run - 5 miles zone 4 ( 4:35/ km )
Monday 1hr turbo bike session zone 3
Tuesday Run - 1k warm up , 6 x 1k efforts, 1k cool down
Wednesday Bike 3 hrs zone 2 , 40 mins zone 3
Thursday Run - 5 miles zone 4 ( as Sunday )
Friday Bike - 3 hrs zone 3/4
Saturday - Rest.

How old are you, what weight are you?

What speed are you running your 1K intervals at? Close to 4 min / k?

Even for 5km, a solid 10 miler each week helps, but intervals and tempo come first IME. You might be ok with your current volume, and cycling will add a small amount of something, but longer run preferable.

I’m 64, about 65kg and running the 1k intervals about 4:15 pace but last one was about 4:25.
I’ll try an 8 miler today rather than just step it up to 10 miles in one go.
I think I’ll cut the cycling back to twice a week and get 4 runs in, 1 longish run , 1x intervals and 2 tempo runs, or maybe 2 intervals and 1 tempo ?

Thanks.

smn159 said:

Prob OK if your objective is to improve your 5k time, although if you want to go much longer the only way is longer runs. Cyclists typically have great cardio fitness but get injured when upping the distance as the rest of their body isn't conditioned to running

I’ll step it up to 10 miles over a few weeks to get the legs more used to running. The last thing I want to do is bring on an injury.

Edited by Waitforme on Sunday 19th November 09:20

[Mankers]

Waitforme said:

Mankers said:

Waitforme said:

Can anyone advise if long bike rides maybe up to 4hrs at zone 2/3 negate the need for a long slow Z2 run ?
I’m currently aiming at improving my 5k time ( want to dip below 21mins, 21:36 earlier this year but running was sidelined for a few months ) and feel that between cycling a few times a week and getting some good 5 milers and a speed session in then I’d rather not do the 1hr long slow Z2 jog if it’s not really going to gain me much.
I’m doing 5 milers and longish intervals to ensure I’ve got enough in the tank to push on in the 5k Parkrun.
This is my first “organised “ training week, rather than just doing whatever I felt like each day …
I’m thinking about maybe swapping a bike session for another run ??

Sunday Run - 5 miles zone 4 ( 4:35/ km )
Monday 1hr turbo bike session zone 3
Tuesday Run - 1k warm up , 6 x 1k efforts, 1k cool down
Wednesday Bike 3 hrs zone 2 , 40 mins zone 3
Thursday Run - 5 miles zone 4 ( as Sunday )
Friday Bike - 3 hrs zone 3/4
Saturday - Rest.

How old are you, what weight are you?

What speed are you running your 1K intervals at? Close to 4 min / k?

Even for 5km, a solid 10 miler each week helps, but intervals and tempo come first IME. You might be ok with your current volume, and cycling will add a small amount of something, but longer run preferable.

I’m 64, about 65kg and running the 1k intervals about 4:15 pace but last one was about 4:25.
I’ll try an 8 miler today rather than just step it up to 10 miles in one go.
I think I’ll cut the cycling back to twice a week and get 4 runs in, 1 longish run , 1x intervals and 2 tempo runs, or maybe 2 intervals and 1 tempo ?

Thanks.

smn159 said:

Prob OK if your objective is to improve your 5k time, although if you want to go much longer the only way is longer runs. Cyclists typically have great cardio fitness but get injured when upping the distance as the rest of their body isn't conditioned to running

I’ll step it up to 10 miles over a few weeks to get the legs more used to running. The last thing I want to do is bring on an injury.

Edited by Waitforme on Sunday 19th November 09:20

Good effort for your age!

I don’t know of many your age touching 21 mins!

I miss read your target, sub 21, read it as sub 20 (which could still be possible if you can tolerate the volume required) therefore 1km intervals x 5 around 4:10 average would be a good target and indicator for a sub 21 5km.

This has worked well for me historically (assuming you are ticking as many of those other boxes as poss).

[Waitforme]

Thanks.
Did my 12k long run today at 4:50 pace, legs are feeling tired so maybe I went a bit faster than I should have.
I’ll try the interval session this week of 5 x 1k at 4:10 pace with 90 sec recoveries after a decent warmup and see how I handle the faster pace but shorter session.

[M5-911]

Waitforme said:

Thanks.
Did my 12k long run today at 4:50 pace, legs are feeling tired so maybe I went a bit faster than I should have.
I’ll try the interval session this week of 5 x 1k at 4:10 pace with 90 sec recoveries after a decent warmup and see how I handle the faster pace but shorter session.

I would highly recommend not to run any long runs or recovery runs with a speed distance monitor. Let your body take control and not the watch.

[Mankers]

Waitforme said:

Thanks.
Did my 12k long run today at 4:50 pace, legs are feeling tired so maybe I went a bit faster than I should have.
I’ll try the interval session this week of 5 x 1k at 4:10 pace with 90 sec recoveries after a decent warmup and see how I handle the faster pace but shorter session.

Shoot for 2 min active recovery (slow jog over 200m or so). 90 secs prob not enough rec time.

For your long run I wouldn’t worry about pace too much just distance and time.

For the intervals try and do on fresh legs, perhaps after day off.

[VeeReihenmotor6]

Two 10 mile runs logged over the weekend (one on Friday eve and one on Sunday). Still get a niggle on my right knee which prevents me running too fast (6:30 to 6:40 is my long distance pace). Ave heart rate is 142 bpm. Legs a bit sore today, probably pushed to hard doing another 10 miles on Sunday and should have done 5.

I have lost another kilo and am at 99kg (178cm tall). Aiming for 80kilo, lost 7kilo since training (mid August 23) which has mostly been cycling however with turn of weather I prefer running over cycling.

I need a guide on some exercises to do. My knee is probably linked to a tightness somewhere else. I currently do some squarts, calf raisers, reverse lunges and adductors. Also do a plank for 30 seconds.

Edited by VeeReihenmotor6 on Monday 20th November 13:56

[M5-911]

VeeReihenmotor6 said:

Two 10 mile runs logged over the weekend (one on Friday eve and one on Sunday). Still get a niggle on my right knee which prevents me running too fast (6:30 to 6:40 is my long distance pace). Ave heart rate is 142 bpm. Legs a bit sore today, probably pushed to hard doing another 10 miles on Sunday and should have done 5.

I have lost another kilo and am at 99kg (178cm tall). Aiming for 80kilo, lost 7kilo since training (mid August 23) which has mostly been cycling however with turn of weather I prefer running over cycling.

I need a guide on some exercises to do. My knee is probably linked to a tightness somewhere else. I currently do some squarts, calf raisers, reverse lunges and adductors. Also do a plank for 30 seconds.

Edited by VeeReihenmotor6 on Monday 20th November 13:56

Are you an overpronator?

[Smitters]

M5-911 said:

Waitforme said:

Thanks.
Did my 12k long run today at 4:50 pace, legs are feeling tired so maybe I went a bit faster than I should have.
I’ll try the interval session this week of 5 x 1k at 4:10 pace with 90 sec recoveries after a decent warmup and see how I handle the faster pace but shorter session.

I would highly recommend not to run any long runs or recovery runs with a speed distance monitor. Let your body take control and not the watch.

With the caveat that you don't over do it. I use data on my LSD to make sure I'm going slow/easy enough, not hard/fast enough. You have to have a certain amount of insight into yourself to understand what you're feeling at the start of a long, multi-hour run and project it forward to the end, where it should still feel fairly easy.

See 90% of men on their first marathons as evidence of whether we excel at this level of insight and control...

[MesoForm]

Thought I’d give the Z2 running thing a go, usual 6k route, set off at a dead slow plod, felt good that I managed to keep my heart rate in the second zone on my watch (green on Garmin) for about 20 minutes. HR went up after that but I was happy that it started in zone 2.
Until I checked the results on my phone after I got home -

Obviously I was looking at the wrong section on my watch!
Think I’ll try power walking to get up into Z2, normal walking won’t get into it and I can’t run any slower to get HR down to it.

[smn159]

I'd suggest that you need to be sure that your HR zones are set correctly and that your watch is reading them accurately before you do that

30 mins at threshold heart rate would definitely not leave you feeling good, so something is amiss

Edited by smn159 on Monday 20th November 15:33

[redrabbit29]

I don't know what's wrong with me but everything hurts these days. Not proper pain, just discomfort really and I know I'm not injured.

I am trying to get back into running after a break. I'm only doing 1-2 runs per week on feel and usually run/walks to keep the heart rate down. They're not too bad.

However, my knee hurts when squatting or lunging, even with light weights or bodyweight
My shoulders ache a lot
My left ankle hurts despite having correctly fitted trainers and once I know and trust (they've only done about 80 miles)
My left shoulder hurts too, usually when doing light weights or just reaching for something

I'm 39. My diet is the only thing which is a bit rubbish and could do with improving. I'm not overtraining, no idea what the issue is.

Like I said it's not an injury, it just feels like I'm weak. Maybe that's the answer? Weak and just need to give it time to get stronger?

[Skyedriver]

redrabbit29 said:

I don't know what's wrong with me but everything hurts these days. Not proper pain, just discomfort really and I know I'm not injured.

I am trying to get back into running after a break. I'm only doing 1-2 runs per week on feel and usually run/walks to keep the heart rate down. They're not too bad.

However, my knee hurts when squatting or lunging, even with light weights or bodyweight
My shoulders ache a lot
My left ankle hurts despite having correctly fitted trainers and once I know and trust (they've only done about 80 miles)
My left shoulder hurts too, usually when doing light weights or just reaching for something

I'm 39. My diet is the only thing which is a bit rubbish and could do with improving. I'm not overtraining, no idea what the issue is.

Like I said it's not an injury, it just feels like I'm weak. Maybe that's the answer? Weak and just need to give it time to get stronger?

Had Covid at all?