The Running Thread Vol 2
Discussion
Looks like i'll be on the bike for a bit. My hip has been really sore over the last 2 weeks and feels like it is clunking around when I do the "Close the Gate" stretch. It just randomly started being a bit sore (no sudden pain etc) when I was doing some mile repeats and whilst it improved the pain hasn't gone away. As it's been nice for the last couple of weeks I didn't really want to waste it so i've been going out and not allowing it to rest. Looks like i'm going to have to bite the bullet and rest it for a week or so and see if it improves. Planning to go on the bike rather than completely rest as that seems to be ok for it.
bigandclever said:
6th Belgium Beer Lover's marathon for me, weekend just gone. Always a lot of fun, despite 90% of it being on tarmac which I really don't get on with.
Now trying to work out if 6 months is long enough to get fit for a 5-dayer in the desert in November.
Ooooh. Which desert?Now trying to work out if 6 months is long enough to get fit for a 5-dayer in the desert in November.
Fusss said:
Started properly running again start of April. Used to run a bit on and off but I have never done a park run or any kind of event etc.
First week of April was struggling to get around 3k.
Now got myself down to a PB best 5k of 26.25 and 10k of 55.44 during May.
Managed to run three 10k’s this month, all getting progressively quicker to that PB above.
Treated myself to a new Forerunner 55, as my old Forerunner 10 was very dated and the strap broke half way round one run so had to hold it. 55 is a really nice bit of kit for the price.
Really want to improve on that 5k time and eventually get down below 25 minutes. How is the best way to approach it?
If you only started running again in April, you should be improving week after week as it takes a while to build a good cardio base.First week of April was struggling to get around 3k.
Now got myself down to a PB best 5k of 26.25 and 10k of 55.44 during May.
Managed to run three 10k’s this month, all getting progressively quicker to that PB above.
Treated myself to a new Forerunner 55, as my old Forerunner 10 was very dated and the strap broke half way round one run so had to hold it. 55 is a really nice bit of kit for the price.
Really want to improve on that 5k time and eventually get down below 25 minutes. How is the best way to approach it?
Adding to what’s been said. Intervals at target race pace are a good idea 5 x 1K and 6 x 800m each with a 2 min jog recovery after each rep. Make it a 10km session so a good WU and CD either side. Tick the long run box each week 12-16km should do it. Got in a tempo session each week, 5-6km a bit slower than target pace, again make it a 10km session with WU and CD. That should put you around 35km a week, a good start, try and build out the rest with easy running.
How old are you and what is your body weight and running history?
A good 8 week period of consistent running as described will let your potential be realised. Good luck!
Just following up re. Manchester 10k on Sunday.
Great event with 25,000 running the HM, 10k and junior events.
Very well supported and ran right past Old Trafford to the sound of a Stone roses tribute band
Pretty warm day, 22 degrees with no wind and minimal shade on the course.
2 water stations which were very welcome.
Pushed to the end and ended with a time of 53:39 which I'm happy with considering the last time I ran 10k was the Great Yorkshire Run in 2007 with a time of just over 50 mins and didn't do much more than 5-6k in training.
My daughter also ran it but suffered with the warm conditions. Her time was 1:05 but proud of her.
She looked absolutely done in at the end
Celebrated with a beer and loaded fries
Thinking about doing another later in the summer.
Great event with 25,000 running the HM, 10k and junior events.
Very well supported and ran right past Old Trafford to the sound of a Stone roses tribute band
Pretty warm day, 22 degrees with no wind and minimal shade on the course.
2 water stations which were very welcome.
Pushed to the end and ended with a time of 53:39 which I'm happy with considering the last time I ran 10k was the Great Yorkshire Run in 2007 with a time of just over 50 mins and didn't do much more than 5-6k in training.
My daughter also ran it but suffered with the warm conditions. Her time was 1:05 but proud of her.
She looked absolutely done in at the end
Celebrated with a beer and loaded fries
Thinking about doing another later in the summer.
Thanks for the responses.
Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
Fusss said:
Thanks for the responses.
Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
Like anything the more you put in the more you get out.Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
2 runs might be enough but 4-5 better (long run, intervals, tempo, easy run x 2).
Running 1km on 1km off as you describe gives too much time for rest. Better limiting the rest to 2 mins jog active recovery.
Unless you are heavy, or in very poor cardio shape 5:00 min/km at your age should be very doable.
A heart rate monitor will show how much effort you are putting in when doing your reps. You should be close to max heart rate if doing them properly, say 180bpm or higher. I’m 49 and can touch 190bpm in a 5km race. It’s good to get used to the max heart rate (or close) feeling so that it’s not a shock when putting in an all out race effort!
At the pace you are running I would do a Parkrun each week as part of your weekly running schedule and see how you get on. If you are consistent in your training you should make progress.
Good luck!
Hi all,
As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
JapanRed said:
Hi all,
As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
As it's my local half, I've ran it quite a few times, albeit not since 2014. I've no experience or knowledge of the Monsal Trail, so can't make a comparison, however I've never seen it as a PB course. It's simply too busy. Even if you get in a decent pen you can be well into two miles and over the bridge before the congestion eases. There are a couple of longish uphill sections around 10 miles in that can sap energy, so watch out for them. Overall though, I don't have the same affection for it as a lot of people from the North East do. Lots of is it ran on nondescript bypasses and dual carriageways, however the support all the way round is amazing.As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
ajap1979 said:
JapanRed said:
Hi all,
As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
As it's my local half, I've ran it quite a few times, albeit not since 2014. I've no experience or knowledge of the Monsal Trail, so can't make a comparison, however I've never seen it as a PB course. It's simply too busy. Even if you get in a decent pen you can be well into two miles and over the bridge before the congestion eases. There are a couple of longish uphill sections around 10 miles in that can sap energy, so watch out for them. Overall though, I don't have the same affection for it as a lot of people from the North East do. Lots of is it ran on nondescript bypasses and dual carriageways, however the support all the way round is amazing.As of Monday I’ll be starting my half marathon training block of 15 weeks to the Great North Run.
Has anyone run this before? Is it a fast/PB course? My current PB is 1:32:15 at Monsal Trail in Derbyshire last month. Wondering whether I could push for <1:30:00 with specific training and 12/13 weeks of more volume…
Need some advice please as feeling sorry for myself. Apologies in advance for the essay.
Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards
Felt fine up to that point and came on suddenly
During those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio I want to do my best, not walk it .
Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer Should be proud I've gone from 8km to running 25km, but feel very very deflated today
G
Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards
Felt fine up to that point and came on suddenlyDuring those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio
I want to do my best, not walk it .Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer
Should be proud I've gone from 8km to running 25km, but feel very very deflated today G
Edited by scz4 on Friday 26th May 13:33
Fusss said:
Thanks for the responses.
Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
Went out last night and really focused on my pace for each km. Managed to bring 5k home in 24.52!Apart from just lacing up and going out for a run at differing distances I am very novice at this.
I do strength training at the gym including a half hour swim once a week and then get time to do 2 decent runs a week. I’m 37, two young kids so don’t have all the time in the world to dedicate to it.
Would it work to keep the gym sesh, do one long run a week and then a tempo/interval run?
If my goal is to get to 25mins initially, can I run easy for a km, then try one at 5.00 min pace, then back to easy etc etc etc. Is that the method?? How many weeks to do that before you try and nail the 5km at the new pace?
Happy days, just got to try and keep that consistent now then try and improve again.
GNR is not a Pb course imo. It’s the largest HM in the world (or used to be), you will lose GPS in the first few miles and it’s basically one long straight road staring at the back of other runners, dodging walkers etc so mentally pretty tough. Also it’s often a scorching hot day. Just my opinion though - done it a few times but never anywhere near my PB. YMMV however!
scz4 said:
Need some advice please as feeling sorry for myself. Apologies in advance for the essay.
Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards Felt fine up to that point and came on suddenly
During those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio I want to do my best, not walk it .
Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer Should be proud I've gone from 8km to running 25km, but feel very very deflated today
G
9th July is still 6 weeks or so away so what has your physio said? To put it in wider context, it’s rare for a training block to go completely smoothly in any case, be it due to illness, injury or simply life getting in the way - these things happen.Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards
Felt fine up to that point and came on suddenlyDuring those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio
I want to do my best, not walk it .Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer
Should be proud I've gone from 8km to running 25km, but feel very very deflated today G
Edited by scz4 on Friday 26th May 13:33
I’ve had problems with my IT bands in the past and ended up run/walking the Amsterdam marathon last year. It was very painful (I stopped running at 26k) but I look back at it as a sign of good mental resilience.
Chin up
Rob
cslwannabe said:
GNR is not a Pb course imo. It’s the largest HM in the world (or used to be), you will lose GPS in the first few miles and it’s basically one long straight road staring at the back of other runners, dodging walkers etc so mentally pretty tough. Also it’s often a scorching hot day. Just my opinion though - done it a few times but never anywhere near my PB. YMMV however!
Haha, yes, every time I’ve ran it it’s been red hot. I remember one year I had a really good training block regularly running 1.35 and I ended up running a 1.50. Do it for the experience, not the time. scz4 said:
Need some advice please as feeling sorry for myself. Apologies in advance for the essay.
Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards Felt fine up to that point and came on suddenly
During those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio I want to do my best, not walk it .
Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer Should be proud I've gone from 8km to running 25km, but feel very very deflated today
G
That’s bad luck, difficult to run with an injury that probably needs a decent lay off.Background - Prior to this year, I've run 2 or 3 times a week for the last 10 years, 6 to 8km per run. Average pace around 5mni\ km. Never seen myself as a serious runner before, just enjoy getting out, although have done a number of 10km events in the past.
In my mid 40's, I wanted to do a full marathon for personal reasons. Big step up I know but was well prepared, or so I thought. Event is 9th July. Started back in January and got my running up to 16km and hovered there for a month before starting the 16 week plan. Everything was going great, felt really good and increased my long runs by 1km each week and got to 25km with a pace of between 5:40 and 5:50.
This is where my problem\injury started. Rather than doing a 26km run a few weeks back, I decided to enter a half marathon event to break up the training. It was extremely hilly, but not crazy (280m) and had been doing hill reps and hilly runs as part of my training. The last 1.5km crippled me, pains in what I think is my left "upper" glute. Crossed the line in 1:58. Quite an achievement on it's own for me, but a long way off my overall goal. I could hardly walk for the next few days. Tried a run last Wednesday but had to stop at 7km. I decided to rest for 9 days and tried again today, but had to walk\jog from 3.5km onwards
Felt fine up to that point and came on suddenlyDuring those 9 days "off", I was stretching as per some Youtube clips, taking ibuprofen and cross training on the bike. Also had a couple of sports massages. Both sets of trainers have done around 300km each, so don't think that's the problem.
With 6 weeks to go, I think any realistic chance of running the marathon is over, even with the help of a physio
I want to do my best, not walk it .Does anyone have any experience of injuries in this region? Would a treadmill be more sympathetic to my injury? Thought of running for 30 mins never mind 2.5/3 hours on one is almost suicidal, but I'd give it a go. Would pulling my pace right back help? No discomfort walking.
Think I know the answer
Should be proud I've gone from 8km to running 25km, but feel very very deflated today G
Edited by scz4 on Friday 26th May 13:33
One thing I would say, you probably know this already, but a more significant volume / cardio base would be beneficial before embarking on a marathon block. The addition of a strength and conditioning routine on top of a good amount of volume (40km / week) prior to the marathon training could potentially injury proof your training. It’s quite common to suffer from some kind of injury when training for a marathon, as it is a significant challenge for the body.
Perhaps shelve the idea, recover, then come back with a decent weekly volume.
Good luck!
Hey Folks. I hit a wall at 10 km of a 15 km run, and had to walk home from 12 km today; just too much intensity to the sunshine. There was a cool breeze, I thought I’d done OK on hydration 0.75 l on the run, but perhaps not enough leading up to it), and I didn’t feel overheated as I was keeping my pace down.
Any tips on being able to handle the prolonged sun better, other than acclimatising with repeated shorter runs in the sun?
Any tips on being able to handle the prolonged sun better, other than acclimatising with repeated shorter runs in the sun?
Still Mulling said:
Hey Folks. I hit a wall at 10 km of a 15 km run, and had to walk home from 12 km today; just too much intensity to the sunshine. There was a cool breeze, I thought I’d done OK on hydration 0.75 l on the run, but perhaps not enough leading up to it), and I didn’t feel overheated as I was keeping my pace down.
Any tips on being able to handle the prolonged sun better, other than acclimatising with repeated shorter runs in the sun?
Hydrate well the day before and on the day leading up to the run.Any tips on being able to handle the prolonged sun better, other than acclimatising with repeated shorter runs in the sun?
I do a hard hilly 10 miler every week, never take a drink and never have an issue.
Are you sure it is dehydration issue, not fitness issue?
You shouldn’t hit a ‘wall’ after 10km unless you went too hard, or dont have the fitness to complete the run.
Where do you live, somewhere with 25-30 degree heat? if so, perhaps find a shadier route, often trail runs are good for this and tree cover.
Good luck!
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