The Running Thread Vol 2
Discussion
2 miles this morning and no pain from the injury, so fingers crossed I've seen the end of it!
) I hit around 70 miles and for sure felt sluggish but I made sure my slow runs were slow and my fast runs were fast (well, for me!). I wasn't a HM runner really but clocked a 78:00.
Also,and somewhat obviously, don't up the mileage too quickly.
nofuse22 said:
This might sound like a first world problem - but how do i increase my volume without feeling rubbish?
By way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
Just go with it, but ensure you have a recovery week every so often (I usually do somewhere between 5-6 weeks) which alows your body to soak up the training load and adapt. During my peak (back in my glory days By way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
) I hit around 70 miles and for sure felt sluggish but I made sure my slow runs were slow and my fast runs were fast (well, for me!). I wasn't a HM runner really but clocked a 78:00.Also,and somewhat obviously, don't up the mileage too quickly.
nofuse22 said:
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
Three key sessions every week - intervals of between 400m - 1.6km at above your threshold pace (around 90% of HR Max), a tempo run at just below your threshold pace and a long slow run. All the rest real slow - around 75% of your max HR (which will probably be very slow).In general, don't do 'hard' days back to back. Don't rely of formulas such as 220-age to work out your Max HR
Most people run too fast on their 'easy' runs and consequently can't do their hard days at the correct pace.
18:29 according to Garmin, 18:27 according to Strava. A PB of at least 17 seconds whichever measure you look at - so pretty chuffed.
More so considering my legs are a bit wooden and I had a cheese toastie and the end of a slightly dodgy pot of yoghurt for lunch - not what Mr Kipchoge would eat before an effort I'm sure.
Lovely to be running in shorts and a singlet and the sunglasses to keep the sun out of my eyes, rather than deflecting the hail.
More so considering my legs are a bit wooden and I had a cheese toastie and the end of a slightly dodgy pot of yoghurt for lunch - not what Mr Kipchoge would eat before an effort I'm sure.
Lovely to be running in shorts and a singlet and the sunglasses to keep the sun out of my eyes, rather than deflecting the hail.
Parsnip said:
Chicken_Satay said:
Parsnip said:
18:29 according to Garmin, 18:27 according to Strava. A PB of at least 17 seconds whichever measure you look at - so pretty chuffed.
What's this? Time for a 5k?A sub 20min 5k, what a dream!
So, for a little while I’ve been thinking about doing the 4 x 4 x 48 challenge, as inspired by David Goggins.
Not for charity, just for myself. The obvious time to start such a challenge is off the back of a 10k PB effort, right!?
Currently on run 7/12, legs are somewhat emotional at the minute 😂
So, for a little while I’ve been thinking about doing the 4 x 4 x 48 challenge, as inspired by David Goggins.
Not for charity, just for myself. The obvious time to start such a challenge is off the back of a 10k PB effort, right!?
Currently on run 7/12, legs are somewhat emotional at the minute 😂
nofuse22 said:
This might sound like a first world problem - but how do i increase my volume without feeling rubbish?
By way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
you clearly have potentialBy way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
advice from an old school runner - keep your easy runs easy and make your hard runs hard
very basic guide - easy runs should be about 2mins per mile slower than your current best for 10k
if you're running five days a week it could end up looking a bit like this
Mon - rest
Tue - 20 mins easy / 20mins hard (approx 10k pace) / 20 mins easy
Wed - 50-60 mins easy
Thur - 15 mins easy / 3 x 1 mile (approx 5k pace) 2min jog between each / 15 mins easy
Fri - rest
Sat - 50-60 mins easy
Sun - 60-90 mins very easy
good luck
2 things to report today.....I think I'm over my injury. I have been doing more running than anticipated but all seems well. 3.5 miles Saturday and was fine, 2 hours on the bike yesterday, 5 mile run this morning with 4x strides and it's fine. Have lost a bit of fitness for sure but not as bad as expected. Average pace today was 7:10/mile, it felt more moderate than really steady but I wasn't exactly working hard so pretty happy with that. I don't think I'll do a "session" until some point next week, but may throw in a tempo mile or so in one of my runs later.
The second thing....I keep getting blood blisters on the tops of my 2nd and 3rd toes. Doesn't matter what shoes I wear. Have tried vaseline - doesn't seem to help. I have tried "body glide" which also doesn't do a great deal. I'm thinking that if I need to get plasters for every single run I do it's going to get pretty expensive after a while! Any thoughts?
Was so nice to run in shorts and tshirt today and feel right. Wind was a bit gusty (average wind speed 13mph here, not sure about gust speeds) but temperature was absolutely spot on for running.
Cheers.
The second thing....I keep getting blood blisters on the tops of my 2nd and 3rd toes. Doesn't matter what shoes I wear. Have tried vaseline - doesn't seem to help. I have tried "body glide" which also doesn't do a great deal. I'm thinking that if I need to get plasters for every single run I do it's going to get pretty expensive after a while! Any thoughts?
Was so nice to run in shorts and tshirt today and feel right. Wind was a bit gusty (average wind speed 13mph here, not sure about gust speeds) but temperature was absolutely spot on for running.
Cheers.
TyrannosauRoss Lex said:
The second thing....I keep getting blood blisters on the tops of my 2nd and 3rd toes. Doesn't matter what shoes I wear. Have tried vaseline - doesn't seem to help. I have tried "body glide" which also doesn't do a great deal. I'm thinking that if I need to get plasters for every single run I do it's going to get pretty expensive after a while! Any thoughts?
.
Depends what is causing them - if it's friction (which I would think would be clear filled, rather than blood?) then I would usually go to zinc tape (less likely to come off and cheaper than plasters...). The Rolls Royce though is either one of the Liquid Plaster type deals or Super Glue. If I have a blister forming, I will usually wear two pairs of socks as well, just to nip it in the bud. I know you aren't suppose to pop them, but I always have - it may slow healing, but means you can run on it..
Tried lacing your shoes differently? I have the front and instep of mine pretty loose, but tight around the top using a heel lock on the laces.
Maybe not relevant for the tops of your toes, but foot maintenance makes a difference - I go at mine every week with a pumice stone (handy if we have run out of Parmesan as well) and some Palmer's Foot Magic cream to keep them slightly less horrid.
Thanks for your reply. I'd be tempted to upload a photo here but I don't think I will, for fear of inducing some vomit for some readers 
It's not that bad to be honest but just irritating. I'll try keeping the skin looked after and I may buy some of those toe gel cushion tubes and hope they work!
It's not that bad to be honest but just irritating. I'll try keeping the skin looked after and I may buy some of those toe gel cushion tubes and hope they work!
TyrannosauRoss Lex said:
Thanks for your reply. I'd be tempted to upload a photo here but I don't think I will, for fear of inducing some vomit for some readers
It's not that bad to be honest but just irritating. I'll try keeping the skin looked after and I may buy some of those toe gel cushion tubes and hope they work!
No feet photos please!! Gross It's not that bad to be honest but just irritating. I'll try keeping the skin looked after and I may buy some of those toe gel cushion tubes and hope they work!
TyrannosauRoss Lex said:
anonymous said:
[redacted]
I had mine at the end of January. Only 32 years old (healthcare worker), but yep.... I had no side effects at all (Astra Zeneca). Good to hear you're OK with it
Expecting mine towards the end of this month, and hoping it will be okay as by then my running streak will be approaching 150 days
Going back a few pages I asked about shortness of breath post Covid - the outcome is that I went to the doc, they did ECG and bloods, heart is missing some beats which means my resting heart rate has dropped from 60 to 45, now waiting for appointment with cardiologist!
The good news is my Vit D is 66 (have been taking 5000iu capsules for a week as T Ross Lex advised.
Not really posting this for my benefit, but in case anyone else experiences something similar - get yourself to the doctor!
My plan was that now the weather's better, parkrun and races are on the horizon (almost) to get back into proper training from March 1st, but no running for a while
The good news is my Vit D is 66 (have been taking 5000iu capsules for a week as T Ross Lex advised.
Not really posting this for my benefit, but in case anyone else experiences something similar - get yourself to the doctor!
My plan was that now the weather's better, parkrun and races are on the horizon (almost) to get back into proper training from March 1st, but no running for a while
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