Yet Another Cycling Forum

General Category => The Knowledge => Health & Fitness => Topic started by: Beardy on August 22, 2019, 01:28:20 pm

Title: Beardys running log - Ct5k
Post by: Beardy on August 22, 2019, 01:28:20 pm
I’ve eventually found some motivation1 to actually get off my fat lazy arse, which I’m a bit pleased about. I’ve started the Couch to 5k thing2 and have managed to do two runs3 this week which is a start. Yeah, go me.  :)

I’m developing shin splints  :(, which while not entirely unexpected, is a pain in the, well shins. I’ve had a look at the interwebs and the advice basically boils down to don’t do too much exercise and don’t be fat, neither of which is particularly helpful really. It seems that I’ve just got to grin and bare it while I improve my muscle strength and lose some more weight. Oh, and I might have to go and buy some running shoes sooner rather than later, though I’m not convinced that will help much just at the moment.

No pain, no gain I suppose.
Title: Re: Shin splints
Post by: mrcharly-YHT on August 22, 2019, 01:47:25 pm
Google Cliff Young Shuffle

It is a way of running that avoids impact.
Title: Re: Shin splints
Post by: caerau on August 22, 2019, 01:49:52 pm
I've had bad shin splints in the past - all to do with poor trainers it was.  Don't be so hasty on dismissing that.
Title: Re: Shin splints
Post by: Paul on August 22, 2019, 02:04:48 pm
Take it very easy. Do exactly what they say in the programme. Don't keep moving on through the weeks if it's hurting. Repeat weeks.

I received lots of good advice here: https://yacf.co.uk/forum/index.php?topic=87293.0
Title: Re: Shin splints
Post by: T42 on August 22, 2019, 05:11:24 pm
I've had bad shin splints in the past - all to do with poor trainers it was.  Don't be so hasty on dismissing that.

That. You need a good heel cushion so that the shin muscles don't get yanked brutally at every stride. I think.

Missus uses Altras and gets new ones about as often as I get new tyres.  The old ones (shoes) get demoted to slipper duty.

Oh, watch out for heel spurs. You'll know when to start worrying when your hair turns orange.
Title: Re: Shin splints
Post by: Beardy on August 29, 2019, 05:28:09 pm
It seems that leaning forward while running has reduced the development of shin splints. I seem to be developing a running style that is reducing the impact some, and the 90 seconds run is hitting me in the chest rather than the legs as it was last week. Only 5 runs completed, but yea. \o/.
Title: Re: Shin splints
Post by: gibbo on August 30, 2019, 08:17:23 am
Going back a good number of years now but at the end of a hot summer pounding the cricket square when bowling I'd develop shin splints. If the summer was not hot and dry (mostly  :-\) then I was fine.

During the off season I would occasionally jog the streets and again I'd get shin splints. However, running on the nice soft treadmill at the gym wouldn't give me any problems.
Title: Re: Shin splints
Post by: Beardy on September 04, 2019, 09:06:02 am
Test of commitment today. It’s the first day there’s been weather on a scheduled run day.
 The shin splints seem to be under control so I’m trying to keep my running smooth as that seems to be the key.
Title: Re: Shin splints
Post by: Beardy on September 08, 2019, 11:55:50 am
Possibly not the best thread to note my (lack of) progress, but I don’t want to clutter up the groups.

I failed on Wednesday, and again for the rest of the week. I did manage to get off my posterior today though, and suffered for taking a 5 day break. That’ll learn me. So week 3 will leak into week 4 and week 4 is likely to leak into week 5.

I’m now sitting in the sofa in the back room drinking water and leaking through my skin.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 10, 2019, 11:15:12 pm
Week 3 finished - 2 days late due to last weeks visit from the sloth.

I’m going to have to pace myself a bit better as I ‘gave up’ towards the end of the last 3 minutes, though it turned out more or less exactly as she called it. I’ll not make it to the end of 5 minutes if I don’t. Five minutes, twice! Who do I think I’m fooling if I think I can run for 5 minutes. Once, let alone twice in the same session.

Next run Thursday, hopefully first thing. I think A&E should be quieter first thing.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on September 11, 2019, 09:26:42 am
I'm holding at Week 4 - I seem to have pulled a glute of some description and should wait until that settles  :(

Hopefully I'll restart week 4 next week.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 12, 2019, 11:40:32 am
Blimey, I did it. I actually managed to complete all the runs. 16 minutes of running. I’ll be riding my bike again at this rate. It’s depressing to review the Strava pace analysis and have difficulty in identifying which are the running sections and which are the walking.  :-\
Slowly slowly catchy monkey.  :)

/// Pluck, good luck with your injury.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on September 12, 2019, 12:49:26 pm
/// Pluck, good luck with your injury.

Cheers. It seems to be getting better. Well, the pain has changed location a bit, which I regard as an improvement on no change at all.

Similarly, my apps all fail to detect that I am running, not walking, which is a bit disheartening  :(

Are you now running 5k having gone through the programme? I haven't looked ahead to see what the runs are in the final couple of weeks.
Title: Re: Beardys running log - Ct5k
Post by: fuaran on September 12, 2019, 01:40:45 pm
Are you now running 5k having gone through the programme? I haven't looked ahead to see what the runs are in the final couple of weeks.
By the end of couch to 5k, you should be able to run for 30 minutes. Not necessarily 5km.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 12, 2019, 03:13:38 pm
I ran no where near 5k though possibly managed 2k. I am only on week 4 of 9 though, so, it seems about right. I’m trying to run smoothly as possible at the moment while I’m still going slowly. Hopefully as the times increase, the distance will also and my ‘style’ will carry forward.
I’ve (rather optimistically) registered for a half marathon with two of my children next spring, so I’m going to have to go straight onto a 5 to 10K programme and then onto a 10K to half marathon programme. They both run, though only the boy is doing those distances. It’s a goal to aim for, and occasionally I actually think I’m enjoying it. When I get onto the bigger distances l’ll need to be cross training as well, so I’ll either be back on my bike, or i’ll be getting the rowing machine fettled. Hopefully, I’ll get some benefit out of all this.
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on September 12, 2019, 04:12:17 pm
Hopefully you will find that there's a threshold where your run speed for distance isn't just the furthest you are capable of at your only running 'pace'. When I started running, I felt as if I had only one pace (which was slow) - I was either running or I wasn't, so I could only define it by how far I could run at that pace. There comes a point when you realise that you've developed enough to be able to increase distance by pacing down. I found that suddenly I was good enough that I wasn't needing to do all my running at my maximum capacity, which meant that I could both extend runs by slowing down, and also that I could actually enjoy running.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 15, 2019, 06:25:15 pm
Bad run today. Possible causes are; too much carbonated fluid earlier in the day;
T-shirt was a tight ‘wicking’ type. I managed to complete,the first three runs in the session, but the forth was too much, i couldn’t breath properly. I managed the session on Thursday morning with only minor issues, but did struggle with a less strenuous session in the evening when I had the same t-shirt on. I’ll see how my session goes on Tuesday before,I start panicking, but I’ll put that t-shirt away for now, and cut down on my fizzy water when I’m planning a run. I’ll also try and run more often in the morning.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 17, 2019, 06:40:33 pm
Week 4 completed.
An uneventful session with the runs being a bit of a stretch but not feeling like I was going to die. I was concentrating on my technique with trying to minimise foot impact. I believe it’s time to buy some specific shoes for running though I’m tempted to go ‘barefoot’ to concentrate my mind on my technique because I feel a cushioned shoe will let me be lazy in that direction. Just need to not spend silly money on them.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 19, 2019, 10:44:39 pm
Week 5.1 three x 5 mins with 3 minutes walk to separate
The first run was a little ‘tight’ in the chest but I pushed on. Second and third runs were fine with breathing though, so it looks like my cardiovascular fitness is starting to return. I seem to be recovering faster as well, so there’s hope. My left shin is starting to niggle some though, so I think the shopping trip will be tomorrow.
I’ve also started to do some light stretching as well as the warm down walk.
Next up, I need to work out how to motivate myself to run in the mornings rather than the evenings. Suggestions welcome.  :)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 21, 2019, 05:18:04 pm
Week 5.2  two x 8 minutes split by 5 mins walking

Interesting to note that I was tight in the chest at the start again, but the 8 minute run wasn’t overly difficult. The second run was easier to start and was a stretch to finish. I think the next session is one 20 minute run.  :o I suspect that’s going to be a challenge!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 23, 2019, 01:41:57 pm
W 5.3 20 minutes running

I started a bit too fast, but once I’d slowed down the 20 minutes run was achieved without too much difficulty. It’s the old mind game, the body can do,it but the mind would,rather you just stopped. I didn’t.  :)

Shoe shopping tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on September 23, 2019, 02:17:57 pm
Me and The Current Mrs R completed Cto5K in June, well chuffed with ourselves we was.  We are both now injured, me with a dodgy left knee, TCMR with a damaged right foot arch - most frustrating as we were going great guns!  We should be back in the UK shortly so will get advice and treatment with a view to getting back on the road ASAP.

Well done Beardy and anyone else who is a newbie runner (as we both are), keep doing it as long as you can.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 25, 2019, 04:14:00 pm
W 6.1 5-8-5 running with 3 mins walking in between

That was harder than the 20 min long run. I’m not sure if the new shoes helped, but my left shin doesn’t seem to be hurting, so they probably did. It’s interesting to note that the start of the first run seems harder as if my chest is tight but it then clears after 2 minutes or so*.  I’ll watch that to see how it goes.



*it could just be that the rest of me starts to hurt so I don’t notice my breathing so much  :-\
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on September 25, 2019, 04:17:30 pm
Beardy, are you doing the NHS Get Inspired Couch to 5k?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 25, 2019, 04:40:24 pm
Beardy, are you doing the NHS Get Inspired Couch to 5k?
That I am Od, and an excellent piece of software it appears to be. I can’t vouch for the effectiveness of the programme because it’s the only one I’ve tried, but I can certainly run further than I could 5 weeks ago and the app has mostly kept me motivated.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on September 26, 2019, 04:54:09 am
Beardy, are you doing the NHS Get Inspired Couch to 5k?
That I am Od, and an excellent piece of software it appears to be. I can’t vouch for the effectiveness of the programme because it’s the only one I’ve tried, but I can certainly run further than I could 5 weeks ago and the app has mostly kept me motivated.

It is absolutely fantastic!  I have Sarah Millican urging me on. We’ve already done the whole programme once and now I’m doing it again in an attempt to rehabilitate my knee.

Best of luck and I hope you get to 5k!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 27, 2019, 06:16:21 pm
W 6.2  two x 10mins with 3 mins walk

Tired legs this afternoon and a repeat of that chest tightness at the start. The new shoes are a revelation, though that shouldn’t really be a surprise. I’m not going to be breaking any records any time soon, but it’s nice for the fitness to be coming back. Only niggle is a twinge in the left knee, so I’ll keep my eye on that.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on September 27, 2019, 06:56:41 pm
Proper shoes are very important.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 29, 2019, 03:08:41 pm
Onward, forever onward

Week now complete. 25 mins running

I ended up doing 27 minutes because technology and ran a little further than I thought I needed. 3.4km of running. I think I’m probably going to have to get some strapping for my knees, but need to proceed with caution because I don't want to exacerbate the problem. Even gentle running is not the low impact sport that cycling is, but I like the idea that with minimal kit I can exercise anywhere. I need to invest in some running shirts next I think because the copious amount of leakage is making my cotton t-shirts heavy and smelly.  :(
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 01, 2019, 12:05:51 pm
W 7.1 25 mins

I seem to have dodged the weather, which is nice. My right leg was giving me some grief before I set off, but the warm up walk seemed to ease it out and it was no problem during the run. I’ve now got a couple of running shirts and the one I wore today made a difference. I’m beginning to be dressed like a runner now (though in my own eclectic way!) heck.

Next up is working out a post run stretching routine I think.

Blimey, it’s all getting a bit serious now. 
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on October 01, 2019, 12:29:46 pm
Nice one!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 03, 2019, 05:15:19 pm
W 7.2 25 minites

Well, that wasn’t good. I was wobbly from the start and only managed 20 minutes. I even struggled to walk home. I suppose I’ve come a long way if I’m complaining about only running for 20 minutes, but even so. I suspect that running every other day for 16 days has caught up with me, so I’m going to take 2 days of before repeating this session. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 07, 2019, 04:51:39 pm
W 7.3 25 minutes

I took ended up taking 3 days off, partly because Dr Beardy (Mrs) veto’d me running yesterday though I didn’t complain. It made a difference with the 25 minute run being straightforward. Once I was in the swing I could almost say I was enjoying it. I need to do some work on my gait/stride though, because I felt I was banging my feet down today and my left shin is a little achy now.
It’s interesting to note that the first 3 minutes or so are consistently harder than the rest of the run, even after a 5 minute warm up walk. I’ve never noticed this when riding a bike, but that could just be because was never as unfit when riding my bikes as I was when I started this running lark 8 weeks ago.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on October 08, 2019, 12:38:21 pm
Well done Beardy!

Every other day for 16 days is quite a lot.

My glute tendon problem seems to be resolving. The plan is - carry on with physio-recommended exercises, go back to Pilates this week, possibly back to running next week. Suspect I'll have to go back to week 2.

Notable learning from C25K so far - the body needs more time to recover / adapt once past the half-century. Looking back, I might have avoided this glute tendon thing if I had listened to my body a little better. I was leaving gaps between runs, but those gaps would often contain a pilates class, so there were periods when I wasn't having rest days.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on October 08, 2019, 04:16:38 pm
I've done a few C25K runs over the last 2-3 weeks without any problems although my left knee still doesn't feel that stable.  My right knee has also started to twinge  ::-)  However, I have been out on my bike today, done a couple of spin classes plus an hour of gentle indoor rowing - all more or less twinge free.

Perhaps as you approach 56 twinges are to be expected  :'(
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 10, 2019, 12:14:19 pm
W 8.1 28 minutes

Blimey. Missed yesterday due to taxi duties so two rest days, so possibly a contributory factor, but that was fairly easy. The slight incline at one end of my route is noticeable, but once I turn around the slope is in my favour. The only issue is something of a first world problem; i didn’t start the  Strava app on my phone properly, so I have no record of my longest run to date  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 12, 2019, 12:05:02 pm
W 8.2 28 minutes

I’m away for the weekend so had to run a different route this morning, which was challenging as I don’t really know the area. But I managed ok, and like the last run, didn’t feel as if I needed to stop at the end. The unknown route did have some inclines that proved challenging though, so,I think the next thing I need to work on post C25K is some hills, just to improve my stamina some.

Ok, my pace is still slow (7:40/km) but what with being able to run for 28 minutes and needing to take my kit away with me; I think I might now be ‘a runner’. Eek.

Next up, some cross training so an excuse to get out on my bike. :)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 14, 2019, 03:18:22 pm
W 8.3 28 minutes

Blimey, I actually ran fro 29:37 though I’m still not fast. Just short of 4K so I’m unlikely to manage 5k in the last week of 30 minute runs. Maybe I should demand a refund for the C25k app  :D.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on October 14, 2019, 07:18:08 pm
I’m unlikely to manage 5k in the last week of 30 minute runs.

I wouldn't worry, Beardy. It took me over a year to get below the 30 minute mark for 5k having finished the programme.
My PB for 5k is 25'20" so progress is possible (and I was in my fifties when I started).
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 16, 2019, 03:39:09 pm
W 9.1 30 minutes.

That was hard today, but I did it. Less distance according to my Garmin, only 3.7k but I’m not going to worry about that too much. Two more 30 minute runs and the programme is completed. I’ve just got to keep running now that I’ve got here.

SteveC thanks for,the words of encouragement, I’m not worried about the distance, I’m carrying a lot of extra weight so the very fact I can run for 30 mins is very encouraging. oh, and I’m approaching 59 even if I’ve not grown up yet  ;D
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on October 16, 2019, 03:56:00 pm
W 9.1 30 minutes.

That was hard today, but I did it. Less distance according to my Garmin, only 3.7k but I’m not going to worry about that too much. Two more 30 minute runs and the programme is completed. I’ve just got to keep running now that I’ve got here.

SteveC thanks for,the words of encouragement, I’m not worried about the distance, I’m carrying a lot of extra weight so the very fact I can run for 30 mins is very encouraging. oh, and I’m approaching 59 even if I’ve not grown up yet  ;D

Well done Beardy!

Hopefully I can emulate that in a couple of months - will resume next week.

It took me over a year to get below the 30 minute mark for 5k having finished the programme.
My PB for 5k is 25'20" so progress is possible (and I was in my fifties when I started).

Very useful and encouraging, thanks!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 19, 2019, 02:18:21 pm
W9.2 30 mins

You’ll all be pleased to know that I’ve only got one more run after this so won’t bother you with it for much longer.  ;D

I deliberately* varied my running speed on this session with pushing a bit every few minutes. I did run a bit further and I was glad to stop when the lady said I could. Nothing else to report though, other than the lack of shin splints which suggests I’m running more smoothly.

Onward and upward.

* as opposed to thee changes of pace due to my lack of ability to maintain a steadŷ pace.  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 21, 2019, 09:23:12 am
I need to run my last session today but there is currently WEATHER outside and it seems I’m a fair WEATHER runner.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on October 21, 2019, 07:01:37 pm
Running in WEATHER is not like cycling in it.
Accept the fact that you will get wet (even with a jacket) but that you are likely to still get warm and make sure you have a nice hot shower waiting for you when you finish.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on October 21, 2019, 09:11:44 pm
I love running in colder/wet weather as it stops me overheating.

Sure, getting out of the door and starting to run when it's hissing it down is far from appealing, but I wear a cap to keep the worst of the rain off my glasses and force myself to go out. I also remind myself how happy I was to have gone out for the run come the next time it is like that.

It's only when it's icy that it becomes a problem, but then it's only a 1km warm-up/cool-down walk to/from some nice woody trails (that can be run even when completely frozen).
Title: Re: Beardys running log - Ct5k
Post by: Feanor on October 21, 2019, 09:23:21 pm
Yes, I agree with the previoue 2 posters.

As a relatively recent returner to running, I do find that running in shit weather is less unpleasant than cycling.
Part of it is that it is usually a shorter time.

My last run was in the Pentland Hills near Embra, on Saturday, in poor weather.
The uphills were on paths that had become streams.
The high-level flat bits were muddy bogs.
The return flog along the road was deeply flooded in several spots, which you just ploughed through anyways.
But the whole thing was just an hour and a half, so no great hardship.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 22, 2019, 10:36:26 am
W 9.3 30 mins

That’s C25K done! A day late because of WEATHER yesterday, even though you all encouraged me to go. What a wimp  :D
My youngest daughter joined me at the start but my pace was rather too slow for her and she’s also out of practice so she bailed part way through. Good on her for joining me though. It was a new experience running with someone else though.

I’m going to consolidate my progress for a couple of weeks before I embark on the next great adventure of a 5to10k programme.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on October 22, 2019, 11:02:03 am
Well done chap!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 27, 2019, 12:46:48 pm
Last update.

I went and gone and dund it. 5.03k in 42:40. My second run after completing the C25k and the first run I went out with a distance in mind. Phew. 
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on October 27, 2019, 05:59:51 pm
Well done. Make sure you don’t go and hurt yourself like we did. That said I’m not sure how to prevent running injuries.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on October 27, 2019, 06:13:58 pm
Yes, well done.

I've no idea how to prevent running injuries either <limps>
#Plantar fasciitis

I find that hard-surface running is the work of the devil, and have come to greatly prefer trails. I find that to be less injury-causing.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on January 01, 2020, 01:22:00 pm
An update, just in case you are interested.

I’m still running 2 or three times a week, and now have a 7km route I follow. I’ve yet to manage running for the whole route, although this is in part because I need to Include a hill for longer distances if I’m going to run from home.

I do need to run today, but I’m watching the weather slowly roll in while I undertake a gentle stretchi g routine on the sofa. I’ll probably give in to the internal nagging just as it starts to rain!
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on January 01, 2020, 06:00:04 pm
Nice one fella!   I have now completed Couch to 5k twice and the knee is holding up. I’ve also joined a virtual running club called Run Things and they had a challenge where you had to run 50k from 1st December to Christmas Day and I managed that too.

On a less positive note I’ve jiggered my back up and the gym where I used to do a lot of treadmill running is closing down. Bugger on both counts.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on January 10, 2020, 01:24:44 pm
I've no idea how to prevent running injuries either <limps>
#Plantar fasciitis

I got rid of my PF in a week or two by putting a golf ball under my desk and rolling it about underneath my foot. Took a bit of concentration when I first started doing it but I now do it without really thinking about it, and transfer it between the feet every so often. Got rid of my PF and it hasn't ever come back.

Just finished W4 of C25K on my return from a jiggered ankle. I set off on my usual run commute (11km) but switched to a hire bike once I'd done the C25K workout. I miss running in the entire way but I'll get back to that in April according to the grand plan. Need to hold back otherwise I'll just pick up some annoying niggle.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on January 21, 2020, 07:10:39 pm
An update, just in case you are interested.


Good stuff. I’d be very happy to be able to go out and regular do a 7km loop like that. I have restarted following some sort of glute muscle tear and I’m in Week 2 of the CT5K. So far so good. Currently trying, without noticeable success, to not do bent leg running. This evening’s discovery: I don’t really like running in the dark in general, and particularly not on the Thames path, as i can’t see the trip hazards. Or maybe I need a head torch.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on January 27, 2020, 03:28:43 pm
W7D1 today was a 5 minute walk, 25 minute run, 5 minute walk. Just clicked over 5k for the whole thing although I've done 5k twice doing parkrun with my daughter. Will start to ramp up partial run commute by 1km a week now and be back doing the full 11.5km on March 20th.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on February 11, 2020, 07:12:45 pm
W5R2 today. 2 x 8 minute runs, 5 minute walks before, between and after.

All going reasonably well, touch wood. A few minor niggles but not of the worrying kind. Feel able to run further but find it difficult to increase my pace. Will stick to the programme though, as I don’t want anything to break.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on April 16, 2020, 01:10:00 pm
It’s nearly eight months since I started on this lark, and amazingly I’m still going. I’m only going out once or twice a week most weeks, though sometimes mange three times in a week, but I can now routinely do 5k without too much agro, and indeed feel somewhat deflated if for some reason I don’t manage 5k. I’m still not fast, but my times are improving with my 5k pb now being 39mins. I’ve yet to manage 10K but I’ll get there I’m sure.

I’m now looking at my ‘training’ and wondering how I might maximise my time to improve faster. Should I be running longer and slower, or shorter and faster? Do I need to do interval training? And what about cross training. Obviously in the current situation I’m limited to what can be done at home and within a short distance of home. Amazingly it’s one area where I’m actually kind on myself for my failings.  But I think I’ve becoame a ‘runner’  ::-)

So, a word to those still struggling, if a fat lazy lardarse like me can do it, almost anyone can. Just don’t beat yourself up when you don’t go out; you’ll get there.
Title: Re: Beardys running log - Ct5k
Post by: Oscar's dad on April 16, 2020, 01:48:17 pm
^^^  :thumbsup: :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on April 16, 2020, 02:41:50 pm
Excellent work Beardy.

When I cracked C25K I found that there is very little useful stuff for Bridge to 10K so I have devised my own plan that works for me.  I haven't built speedwork into my plan, just endurance.

My really complex plan is just this:

I run 3 times a week.

From 5k I added 0.5k and ran 5.5k for a week

Same to get to 6k which is where I am now.

I intend to do the same until I get to 7k

At 7k I will push myself to run 8k, then 9k, etc.  I aim to get to 1 hour running or 10k whichever comes first.

Speedowrk can come later if I can be bothered.

Devise something which works for you but the key is actually getting through the door.
Title: Re: Beardys running log - Ct5k
Post by: Nuncio on April 16, 2020, 02:43:15 pm
Well done Beardy and thanks for the advice. It's 3 days since I started this lark and amazingly I'm still going (2nd one done just now).
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on April 21, 2020, 08:12:06 am
You are doing great. Running 2-3 times a week is enough to maintain fitness and health.

If you want to run further and go a bit faster I recommend:
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on April 21, 2020, 08:35:25 am
To expand on the above you can read here in the Running thread: https://yacf.co.uk/forum/index.php?topic=58.msg2141005#msg2141005

I was doing 3 x 5k runs per week. I kept one the same (to act as a recovery run or a benchmark), one changed to a long run (with the distance slowly increasing each week, try to keep within a 10% increase in distance [both total weekly distance and individual run distance] a week), and one changed to an interval run.

I did mine by extending the long run to 10k first and then using one of the 5k runs to do intervals. If you don't have a proper running watch that can shout instructions at you and tell you if your pace is too slow then you can just do it by feel (which is better than not doing it at all) as mrcharly-YHT says, just pick a point ahead and run faster towards it, then have a period of recovery (even walking but keep moving) and repeat.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 17, 2020, 02:02:20 pm
I’ve just done a new PB 5k. Yea! Ok, 38.10 isn’t going to break any world records, but... yea.  :smug:
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on May 17, 2020, 03:02:52 pm
Well done Beardy  :thumbsup:

If it's useful to anybody, I've found my Garmin watch an excellent motivator. I started running in January, just using Strava on my phone to record and log and vaguely following a plan to very slowly build up miles.

Once it was clear I wasnt going to fall apart, I invested in a Garmin 245 Music, which does all the usual stuff as well as music (meaning no need to carry phone). It is the integration with Garmin Connect that is great. It has Garmin Coach, and you can choose a goal (building up to 10k race, or just getting faster), set you frequency of runs, and it works out a program. I did a 5k one first and the beauty of it was that it stopped me overdoing it. Now half way through a 16 week 10k race programme. The pattern is two drill sessions (3 miles, with high cadence and walk-jog-run drills after a 10 minute warm up) then the third run of the week alternates between a Magic Half mile session (10 minute warm up, run 3 miles, run 0.5 mile really fast, 10 minute warm down) and a long run session (10m W/up, 5 mile run, 10m w/dwn).

The distances highlighted have gradually increased.

So I now find myself really looking forward to the long run, in which I can run all the way to, and around, a hidden roadless valley with forested sides, and an abandoned gothic mansion in the middle, and back without too much bother. 8 miles all in.

It takes the planning out of it and removes the danger of trying to do too much too quickly

It estimates my vo2 max, which also motivates me to increase it and not let it drop. Love it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 17, 2020, 04:49:06 pm
I’ve just done a new PB 5k. Yea! Ok, 38.10 isn’t going to break any world records, but... yea.  :smug:

Excellent.  Very well done indeed.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: phantasmagoriana on May 17, 2020, 07:57:44 pm
Well done Beardy  :thumbsup:

If it's useful to anybody, I've found my Garmin watch an excellent motivator. I started running in January, just using Strava on my phone to record and log and vaguely following a plan to very slowly build up miles.

Once it was clear I wasnt going to fall apart, I invested in a Garmin 245 Music, which does all the usual stuff as well as music (meaning no need to carry phone). It is the integration with Garmin Connect that is great. It has Garmin Coach, and you can choose a goal (building up to 10k race, or just getting faster), set you frequency of runs, and it works out a program. I did a 5k one first and the beauty of it was that it stopped me overdoing it. Now half way through a 16 week 10k race programme. The pattern is two drill sessions (3 miles, with high cadence and walk-jog-run drills after a 10 minute warm up) then the third run of the week alternates between a Magic Half mile session (10 minute warm up, run 3 miles, run 0.5 mile really fast, 10 minute warm down) and a long run session (10m W/up, 5 mile run, 10m w/dwn).

The distances highlighted have gradually increased.

So I now find myself really looking forward to the long run, in which I can run all the way to, and around, a hidden roadless valley with forested sides, and an abandoned gothic mansion in the middle, and back without too much bother. 8 miles all in.

It takes the planning out of it and removes the danger of trying to do too much too quickly

It estimates my vo2 max, which also motivates me to increase it and not let it drop. Love it.

Ooh - I started the 10k Garmin Coach this week on my Vivoactive, so it's interesting to read about how it progresses. Which coach are you using?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 18, 2020, 03:44:32 pm
Thank you people. DrBeardy (Mrs) bought me a new Garmin when my Vivosmart died. I’ve not really explored it, but thanks to your promptings I’ve just set up a 10K training plan to start tomorrow. Hopefully with it’s help I’ll be up to 10K by the anniversary of my starting the C25K.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 18, 2020, 05:39:30 pm
Excellent stuff Beardy.

I was out this morning for my short run of the week - 6k!  As I trundle along I smile regularly to myself as I clock up each kilometre with an extra chuckle as I pass 5k.

As I said up thread, my current aim is to slowly build to 10k before I seriously consider "speed work".  As it is I shall do two 6k runs and one 8k run this week.  Next week the 8k becomes a 9k.  I have ambitions of a half marathon at the end of October.

Stick with it because it is only willpower that gets you there.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on May 18, 2020, 05:54:57 pm
Thank you people. DrBeardy (Mrs) bought me a new Garmin when my Vivosmart died. I’ve not really explored it, but thanks to your promptings I’ve just set up a 10K training plan to start tomorrow. Hopefully with it’s help I’ll be up to 10K by the anniversary of my starting the C25K.
Well done Beardy  :thumbsup:

If it's useful to anybody, I've found my Garmin watch an excellent motivator. I started running in January, just using Strava on my phone to record and log and vaguely following a plan to very slowly build up miles.

Once it was clear I wasnt going to fall apart, I invested in a Garmin 245 Music, which does all the usual stuff as well as music (meaning no need to carry phone). It is the integration with Garmin Connect that is great. It has Garmin Coach, and you can choose a goal (building up to 10k race, or just getting faster), set you frequency of runs, and it works out a program. I did a 5k one first and the beauty of it was that it stopped me overdoing it. Now half way through a 16 week 10k race programme. The pattern is two drill sessions (3 miles, with high cadence and walk-jog-run drills after a 10 minute warm up) then the third run of the week alternates between a Magic Half mile session (10 minute warm up, run 3 miles, run 0.5 mile really fast, 10 minute warm down) and a long run session (10m W/up, 5 mile run, 10m w/dwn).

The distances highlighted have gradually increased.

So I now find myself really looking forward to the long run, in which I can run all the way to, and around, a hidden roadless valley with forested sides, and an abandoned gothic mansion in the middle, and back without too much bother. 8 miles all in.

It takes the planning out of it and removes the danger of trying to do too much too quickly

It estimates my vo2 max, which also motivates me to increase it and not let it drop. Love it.

Ooh - I started the 10k Garmin Coach this week on my Vivoactive, so it's interesting to read about how it progresses. Which coach are you using?

'Coach Jeff'   ....I cant remember why I chose him. I just like the fact it is all gently progressive.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on May 18, 2020, 05:58:07 pm
Thank you people. DrBeardy (Mrs) bought me a new Garmin when my Vivosmart died. I’ve not really explored it, but thanks to your promptings I’ve just set up a 10K training plan to start tomorrow. Hopefully with it’s help I’ll be up to 10K by the anniversary of my starting the C25K.

If it is one of the training programmes that lets you set a goal date be a bit careful as it will just cram it all in. Remember not to increase weekly mileage by more than 10%....which if like me you are running 12-15 miles a week doesnt amount to much!

Let us know how you get on. I've found it a great motivator and helps me stick with it. 


Talking of which....
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 26, 2020, 09:09:57 am
Off to fit a cheeky 5k in before it gets to warm.
HF, so far the programme seems under demanding and apart from the intervals, none of the runs have been harder than I’m used to.

Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on May 26, 2020, 09:17:03 am
That's probably a good thing.

I, on the other hand, am now injured. Real stiffness and pain near hip. Quite sudden onset. I think it is a yoga injury exacerbated by running. Trying to self-diagnose, and I think I've fucked the top of my hamstring
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 26, 2020, 10:45:52 am
HF  :( I hope you get it sorted.

I’m back from my hardest run to date. I’ve run further, and I’ve run faster, but something about todays run made it hard. I was concentrating on my foot placement because so far I’ve been mor or less just shuffling and my left shin is beginning to grumble. As a consequence I’m first 3k were a bit fast for me, but I refused to drop to a walk and kept going To complete the 5. It’s also a bit warm out there, about 500* or so I think. Now trying to cool do before I shower so,I’m not still sweating,after I’ve finished. Yuck
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 26, 2020, 01:19:42 pm
I did a 10k run at 2pm yesterday. Tad toasty. I spent most of the second half (which roughly coincides with it starting to go more UP then down) wishing I could just give up but glad I pushed on through.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 26, 2020, 01:26:22 pm
Tomorrow morning I will be doing a 9k in my Not the C25K plan!  I get up around 04:30 and start running usually around 05:30 or earlier after my warm up walk to my local rec.

I suspect that at my stately pace it will also be my first 1 hour run since I came back to running.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on May 26, 2020, 11:32:16 pm
Tomorrow morning I will be doing a 9k in my Not the C25K plan!  I get up around 04:30 and start running usually around 05:30 or earlier after my warm up walk to my local rec.

I suspect that at my stately pace it will also be my first 1 hour run since I came back to running.

What time do you go to bed?!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 26, 2020, 11:37:40 pm
Tomorrow morning I will be doing a 9k in my Not the C25K plan!  I get up around 04:30 and start running usually around 05:30 or earlier after my warm up walk to my local rec.

I suspect that at my stately pace it will also be my first 1 hour run since I came back to running.

What time do you go to bed?!
Earlier than us I imagine  :D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 06:10:19 am
Well, I rose at 04:00 and was in the rec for 04:45.  9k done and I was pleased to be not as slow as I thought that I would be.  Back home sweating and rehydrating!!!

I usually go to bed around 22:00.  On run days I have an extra nap during the day.  Likely I will shower after breakfast then go to bed for an hour or so.  Seems to work for me. 
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on May 27, 2020, 08:47:42 am
6 hours is a bit short for me these days. Having said that, I have been making an effort to get enough sleep for the last year or so, having burnt the candle at both ends for far too long.

Chapeau.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 09:54:53 am
Merci.

On non-run days I can easily sleep for upto 9 hours.  Fortunately my enforced retirement allows me this luxury.

OT:  what watch are you using these days Mike?
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on May 27, 2020, 11:28:39 am
Still using my Garmin 935. It works across running and biking and I quite like the heart rate driven metrics. However, it seems to have decided that I spend the first mile of every run climbing, even though I know it’s downhill. Apparently, mine isn’t the only one to do this, but I haven’t solved it yet. I’m trying various approaches to calibration. It’s not important enough to swap it, but is mildly irritating.

I have to admit, and suspect you’ll understand, that I am increasingly wondering whether to continue using/allowing the cloud based services (Garmin and Strava) to have access to and to hold any of my data, particularly location data. I may be paranoid, but the transfer and use of data is one of the hidden issues of our time I think. Hi

I sometime manage 9 hours at the weekend:)

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 01:02:47 pm
I have been using a Garmin 735 for 26 months now and thus far it has been superb save for the strap falling apart every 13 months and it needing a screen protector which needs replacing about twice a year.

I cut my link with Strava and my data on Garmin Connect is private save for my connections.  I don't use any other fitness apps.

I never have the phone connected to the watch whilst running either.

It took me years to discover that I could put the phone into airplane mode and then select 4g, bluetooth, etc.  I find it very useful to block the possibility of the phone interrupting my zoned out running time.

I'm hankering after a Fenix 6 Pro Sapphire.  Extravagant and way beyond my needs but with the pandemic my big holiday is off for this year at least and I would like a treat.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 27, 2020, 02:18:29 pm
I'm keeping an eye out for a cheap 945 on eBay, and then I'll sell my great condition 935 to part fund the upgrade. Aiming to get it down to just £100 difference. pricespy is telling me I can get a 945 for just £382.99 somewhere although I haven't investigated how realistic that is.

I like the idea of the Pulse Oximeter on the 945, and the ability to play music without needing to carry a phone (I don't listen to anything when running but the ability to do a walk with music and not carry my mobile is nice).

Otherwise it's just an unnecessary toy upgrade.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 02:35:52 pm
I prefer podcasts and stuff on my walks but don't listen to anything when running.  My dilemma with carrying a phone or not is that if I have an accident (and I have in the past) I will need a phone.

VO2 is supposed to be more accurate on newer models too.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 27, 2020, 02:39:18 pm
The Fenix 6 pro sapphire was a bit of an indulgence but it’s a fantastic watch. I’m glad I resisted the urge to buy an Apple Watch and bought this instead. I’m hoping to learn how to use some of the functions one day.  :o My only real disappointment is the inability to listen to audible on the watch. There appear to be work around, but I’ve not yet explored those because they seem somewhat long winded.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 03:08:51 pm
So, you'd recommend it then in spite of it being a bit of an indulgence? 
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 27, 2020, 03:29:41 pm
I prefer podcasts and stuff on my walks but don't listen to anything when running.  My dilemma with carrying a phone or not is that if I have an accident (and I have in the past) I will need a phone.

Fair enough.

VO2 is supposed to be more accurate on newer models too.

One major problem is that it seems to be keyed off HRmax and so it massively overestimates mine.

I generally don't hit more than 180bpm when running in a straight line (and that's only if I push it at the end of a run) but I also use the watch for 5-a-side football (using the same "Run" profile, maybe I should change this post-lockdown) where I can occasionally hit 200bpm+ for a few seconds a few times during a game. I guess the algorithms in the watch simply think that I'm holding back massively on my normal runs and therefore my ~28min 5k at ~165bpm HRavg should really translate to a VO2MAX of 45 (ha!) if I bothered to use my spare capacity and therefore a 5k time of 23m10 (which would be a PB by over a minute) which is what it currently suggests are my "Race predictor" times.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 27, 2020, 03:36:13 pm
I find with the 735XT that I need to pull the watch one hole in on the strap before run otherwise I get erratic HR readings.  The other thing which bugs menis that Garmin Coach is not available with the 735XT but is on models further down the range.  A function of the age of the 735XT I guess.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 27, 2020, 05:43:58 pm
So, you'd recommend it then in spite of it being a bit of an indulgence?
absolutely. But then I’m a bit of a geek with a gadget fetish who believes that life’s greatest goal is to acquire more Toys useful stuff than anyone else. Possibly. And maybe the bane of my long suffering wife’s life  ;D
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on May 27, 2020, 07:08:51 pm
I prefer podcasts and stuff on my walks but don't listen to anything when running.  My dilemma with carrying a phone or not is that if I have an accident (and I have in the past) I will need a phone.

VO2 is supposed to be more accurate on newer models too.

I almost always leave my phone at home when running, except when I do a long one with a bum bag. However, I can see the appeal of the Fenix.

More accurate VO2max could be disappointing;) having said that, my 935 seems reasonable in its assessment of my HRmax, which is a long way shy of 200.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 28, 2020, 11:30:25 am
I have been using a Garmin 735 for 26 months now and thus far it has been superb save for the strap falling apart every 13 months and it needing a screen protector which needs replacing about twice a year.
...

Classic case of speaking too soon.

I noticed yesterday evening that the screen is lifting on the bottom right edge of the display.  I could see the backlight through the gap which of course means that is no longer watertight.  I have been fortunate as I do wash up with my watch still on.

It is 26 months old so out of warranty.  I doubt Garmin will pay for the repair but I will ask.  A quick google reveals that this is not uncommon with the 735XT so I would suspect is also a problem on other similarly constructed Garmins like the 235, 245, 935 and 945.

I have to admit that it stopped me pressing the button on the Fenix 6 Pro Sapphire last night.

Not sure what to do now.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 28, 2020, 11:33:24 am
The fenix has a screwed on crown, so it _shouldn’t_ lift. I can’t speak for its overal longevity though as I’ve only had it a couple of months.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 28, 2020, 11:34:28 am
That's very reassuring Beardy.  Thanks for that.  👍
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 28, 2020, 11:37:55 am
Speak to Garmin, they often sell discounted refurbished models for cheaper. Might be worth asking about a cheaper upgrade.

I've sent back two HRM-Tri straps to them that have given up the ghost (and out of warranty) and they've sold me another for half RRP (and cheaper than I could find anywhere else).

product.support@garmin.com

I sent them:-

Quote
Hello,

I have an HRM-Tri strap that is out of warranty (it's over 3 years old, I bought it with my 920XT) but has stopped working (changed the battery more than once and nothing).

I've heard that you sometimes offer discounted replacements. If so, what price (in the UK)?

Regards,

and got back:-

Quote
Thank you for your email.

Based on the information you have provided we will need to book your Garmin device in for a replacement. As your device is out of warranty (purchased more than 12 months ago), we can offer to replace your device for a fixed replacement cost of £46.58.

To proceed with this please note below:

    Please respond to this email to provide your postage address and telephone number.
    Once the order has been created, you will receive an email containing a payment link, this will enable you to send us your credit card details via a secure method.  Please follow the details carefully.
    Once this is completed, the Return Material Authorisation reference (RMA) will be booked and you will receive an email informing you of the RMA number and where to send your device and what shipping method to use. If the payment information is not provided then your RMA will not be booked.
    Please do not return your device without an RMA reference.

Important Information: 

    The above option does not process the payment. This will be done when we have dispatched your replacement.
    If the payment link has not been completed within one month then your RMA will be cancelled.
    When returning your device, please clearly mark it with the RMA reference and  only the device itself. We ask that you do not include any cables, SD cards, cases, or any other accessories with the device
    The turnaround time for this replacement is up to 5-10 working days from when we receive your device
    If the device is replaced by Garmin, then any mapping or subscriptions in your myGarmin account that you have purchased for the original device such as the Lifetime Map Update or Birdseye outdoor mapping will be exchanged to the replacement device for you

If you do not wish to use the above option then please call our Product Support team to provide your payment details over the phone.

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Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 28, 2020, 02:50:47 pm
Well, I have pushed the button on the Fenix 6 Pro Sapphire.  Once it is here and working I shall investigate repairs for the 735XT.  What I read online indicates around £60 by Garmin.  I can suck that up as I intend to pass it on to a needy but skint family member.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 29, 2020, 07:29:53 am
Back to the real business of this thread:

04:30 alarm and out by 05:15.  Clear blue sky, slight freshness in the air, little breeze and a blinding sunrise.  An "easy" 6k today.

I typed that then realised what I had typed.  To consider it as "easy" is suddenly very satisfying considering that I couldn't run 600m without a break in February.

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on May 29, 2020, 07:53:09 am
Back to the real business of this thread:

04:30 alarm and out by 05:15.  Clear blue sky, slight freshness in the air, little breeze and a blinding sunrise.  An "easy" 6k today.

I typed that then realised what I had typed.  To consider it as "easy" is suddenly very satisfying considering that I couldn't run 600m without a break in February.
:thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: phantasmagoriana on May 29, 2020, 09:57:52 am
5.15 sounds like a good time to run at the moment - I was out at 6 this morning and it was already pretty warm!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 29, 2020, 12:04:23 pm
I’ve had to go to the supermarket this morning so no run. I shall try and get out later when it begins to cool down a bit.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on May 29, 2020, 02:41:15 pm
5.15 sounds like a good time to run at the moment - I was out at 6 this morning and it was already pretty warm!

Couple of years ago we had a summer holiday in Provence. I took to heading out about 8am when it was only 25C. Usually by the time I’d meandered through the vinyards and olive groves the temp was knocking on the door of 30. Lovely time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 29, 2020, 03:45:37 pm
5.15 sounds like a good time to run at the moment - I was out at 6 this morning and it was already pretty warm!

Quite so.  On Wednesday I was even earlier.

The biggest benefit of all is having the place to yourself.  I do see the occasional dog walker or runner but it's all very uncluttered.

What I have noticed though is just how the traffic has ramped up again even at such an early hour.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 29, 2020, 03:50:13 pm
Well, I have pushed the button on the Fenix 6 Pro Sapphire.  Once it is here and working I shall investigate repairs for the 735XT.  What I read online indicates around £60 by Garmin.  I can suck that up as I intend to pass it on to a needy but skint family member.

It arrived late morning.  Still finding all it's new features but really loving it.

735XT already powered down.  Must put a reminder in my diary to contact Garmin UK about a repair.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 31, 2020, 10:50:11 am
Might have just snaffled a used Forerunner 945 for just £366 on eBay.

It is one I bid on last night but was outbid (it went for >£400) and this morning I it has been relisted with a Buy It Now price.

Could be some sort of a scam but it was a genuine email from eBay and I've paid via Paypal so I should be protected.

Half expect it to fall through though with some "sorry, I pressed the wrong button" kind of rubbish excuse.

If it arrives and all works fine I'll have a used Forerunner 935 for sale in the next few weeks (will need to see price they're going for on eBay first).

Other than that I did my 10k loop this morning to give me a 20 mile week (mixed units are fun). No run until Wednesday now, give the legs a chance to recover a bit.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on May 31, 2020, 11:05:00 am
A bit warm out there this morning. Did my usual '10k' loop for a Sunday. Deliberately going slow, but ten minutes longer than a fortnight ago?  ???
Title: Re: Beardys running log - Ct5k
Post by: Beardy on May 31, 2020, 11:20:12 am
I went out last night when it had cooled down some. It was very pleasant. As you know I’m following a Garmin Coach 10K training plan and it’s quite frustrating that the easy runs are quite a bit less than I’d normally do, but I’m trying to stick to the programme. 
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on May 31, 2020, 12:11:21 pm
...
As you know I’m following a Garmin Coach 10K training plan and it’s quite frustrating that the easy runs are quite a bit less than I’d normally do, but I’m trying to stick to the programme.

I've said it in the running thread (https://yacf.co.uk/forum/index.php?topic=58.msg2498621#msg2498621) that coaches looking at people's own unstructured/self-made training say they do their fast runs too slow and their slow runs too fast.

I'm a perfect example of this as I tend to most/all of my running at pretty much the same intensity[1] so I'm definitely guilty of doing this myself. When I was able to do parkrun and was doing intervals it was better as those two runs were done faster than I'd normally run, and then the remaining runs were slower mostly due to accrued fatigue!

There's nothing bad about a "just do some runs" plan, but the point the coaches will make is that you increase your risk of picking up injuries if you do this, and it'll take you slightly longer to see specific improvements than if you followed a proper structured plan, but I'm in no huge rush and I really dislike running slower than even my (relatively) slow plod.

1. As in I feel pretty much spent at the end of each run, whether it's going a bit quicker on a 5k or taking it a bit more slowly on a 10k or longer run. I don't run each individual run at the same speed although I'm not far off.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on May 31, 2020, 02:04:56 pm
Garmin Coach can never replace an actual human being who interacts with you, sees you running, sees the little things which make all the difference to your personalised plan such as lifestyle influences.

It also depends heavily on what your targets really are.  I don't particularly want to get significantly faster mainly because I already have difficulties seeing where I am going as thing already are.  Garmin coach just wouldn't comprehend this and couldn't provide me with guided runs from time to time.

Injuries come from a variety of things including over training, under training, accidents whilst training, not warming up / cooling down properly, badly fitting or inappropriate for other reasons shoes, etc. 

My approach is to minimise the risks to me and to increase my distance.  I am finding that increased fitness and associated steady weight loss is resulting in my average speed slowly increasing as it is.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 01, 2020, 09:08:26 am
First run with the Fenix 6 this morning having used the 735XT for over two years.  First observation is that it measures my standard 1k to be 1.03k and did this consistently on my 7k run.  The outcome of this was that my pace had an uplift.

I would expect a Fenix 6 to be a technical step forward from the Forerunner 735XT and I know that Garmin has changed the gps chip in it's high end watches recently which includes the Fenix6.  I don't really know how to validate the new readings unless I can find a measured course for a calibration run.

Regardless, it was a good run this morning and I am pleased with both my ogoing progress and my new Fenix 6.  👍
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 01, 2020, 10:04:19 am
GPS devices, in general, are poor at consistent distance measurements. They know where they are to within a few meters at any particular point but then using these slightly inaccurate positions for distance means you end up accruing error. Much of the smarts within a GPS are to smooth the resulting tracks into something sensible, and take into account things like cadence (running) and wheel rotations (if a wheel sensor is fitted on a bike).

I have my 935 set to auto-lap every 1km when running, and as I run the same routes over and over again I can tell that the location of the individual lap bleeps varies quite a bit. Sometimes it's right by a certain lamppost, the next time 20 yards before, the next time 20 yards after, etc.

My usual 5k loop is anything from 4.95km to 5.05km. If it's shorter than 5k I run past my front gate for a bit and then double back.

I've got 28 GPS plots from the same parkrun and they range between 4.91km and 5.09km. That's a 3.6% variance.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 01, 2020, 10:18:14 am
Interesting.  I had become so used to the 735XT which has been remarkably consistent but I suppose that I should have expected a variance.

Will be interesting to see what Wednesday's 9k brings.

I could wear both watches and compare ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 01, 2020, 10:46:59 am
Talking of disparities, I’ve got my Garmin Connect account sharing data with Strava, and even based on the same data set they can’t agree what my distance is, thus they give me different pace figures as well. I assume that this is because they’re using different averaging and smoothing algorithms, but it’s quite irritating. I think I’ll be dropping strava when my membership comes up for renewal.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 01, 2020, 11:15:02 am
From my experiments I've found that GC uses distance determined from the GPS track points.

Strava uses the 'DistanceMeters' (that the watch is also calculating using its own smoothing algorithm) in preference to distance calculated directly from the raw trackpoints.

Here's a long Strava support thread that has some more details (including my observations): https://support.strava.com/hc/en-us/community/posts/208861027-Feedback-on-Run-Tags-and-Moving-Time-Pace-Calculation?page=6
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 01, 2020, 03:38:58 pm
Might have just snaffled a used Forerunner 945 for just £366 on eBay.

It is one I bid on last night but was outbid (it went for >£400) and this morning I it has been relisted with a Buy It Now price.

Could be some sort of a scam but it was a genuine email from eBay and I've paid via Paypal so I should be protected.

Half expect it to fall through though with some "sorry, I pressed the wrong button" kind of rubbish excuse.

Looking more promising as I have a RM "Guaranteed by 1pm tomorrow" tracking number. We'll see...

[EDIT] Arrived today (2nd June) and looks to work fine, haven't tried it on an actual activity though (got a run to do tomorrow morning).
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on June 02, 2020, 02:04:14 pm
I was extremely exasperated with how slow Strava updated. I'd substantially increase my speed and strava didn't show a change for over 30s.

Same issue for a paddling-specific app I used.

Then, in the app, I found a setting for GPS update frequency. Altered it to 1/s (most frequent offered), from the 'default'. App's updates improved and it showed speed more accurately.

Tried Strava again (wanted to record distance). Now Strava updates frequently!

So it is worthwhile digging into settings. These aren't visible in the Phone OS.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 11, 2020, 07:58:40 am
Another milestone today, or should that be kilometrestone?

My Bridge to 10k plan had me doing that target 10k yesterday but I don't tend to run if it's raining, and it was.

I was awake well before my alarm today and for some reason was feeling nervous about 10k.  My self-belief was doing an impression of a chocolate lifeguard even though the scales put me at my lowest weight since 2012 and then I enjoyed a very satisfying pre run empty!

Once at my local rec I set off and my brane was all over the place.  I was monitoring my pace every 0.5k and keeping to a steady and even pace in spite of myself.  5k came and went but still the self-doubt continued as the half k's rolled off one by one.  9k came and I realised that I had run 9k faster than the 9k scheduled runs in the previous two weeks which gave me a lift for the final k.  Totally unplanned but very motivating.

I allowed myself a smile and backed off a bit, was finally able to relax and enjoy the run in.

10k done.  Feeling weary but smug.  C210k in less than five months seems pretty good to me.  😊  👍
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 11, 2020, 11:23:14 am
Another milestone today, or should that be kilometrestone?

My Bridge to 10k plan had me doing that target 10k yesterday but I don't tend to run if it's raining, and it was.

I was awake well before my alarm today and for some reason was feeling nervous about 10k.  My self-belief was doing an impression of a chocolate lifeguard even though the scales put me at my lowest weight since 2012 and then I enjoyed a very satisfying pre run empty!

Once at my local rec I set off and my brane was all over the place.  I was monitoring my pace every 0.5k and keeping to a steady and even pace in spite of myself.  5k came and went but still the self-doubt continued as the half k's rolled off one by one.  9k came and I realised that I had run 9k faster than the 9k scheduled runs in the previous two weeks which gave me a lift for the final k.  Totally unplanned but very motivating.

I allowed myself a smile and backed off a bit, was finally able to relax and enjoy the run in.

10k done.  Feeling weary but smug.  C210k in less than five months seems pretty good to me.  😊  👍

Brilliant, well done PB. Hope you had a decent breakfast to reward yourself!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 11, 2020, 02:31:47 pm
Thanks Mike.   :thumbsup:

Just porridge with honey but the finest organic oats and milk with "pure" honey direct from a farm just up the road.

Now looking at such diverse targets as a Quarter Marathon, 5k under 30 minutes (not that far off in fact) and 10k in 60.

I have my eyes on Rugby Half Marathon at the end of October but that might be a tad optimistic.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 11, 2020, 03:15:40 pm
Well done, I can remember a similar feeling of pride (amongst other things) at the end of my first 10k.

10 miles (16.09km) is also another milestone (no pun intended) along the way to HM distance.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on June 11, 2020, 03:30:55 pm
That's probably a good thing.

I, on the other hand, am now injured. Real stiffness and pain near hip. Quite sudden onset. I think it is a yoga injury exacerbated by running. Trying to self-diagnose, and I think I've fucked the top of my hamstring

Went to the physio today. Hadn't realised theyve been open for a month  :facepalm:

Havent run (or cycled much) for a month and after a bout of gardening the pain really flared up resulting in a limp. Hip felt very unstable.

After 10 minutes of bending limbs in various directions, and eliminating the hip he scanned my hamstring and found nothing. Then prodded my glute really hard. Made me get up and walk and the pain and limp gone.

Dont think I can run yet, but I'll try cycling. Deep glute strain was his diagnosis.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 11, 2020, 03:37:10 pm
Well done, I can remember a similar feeling of pride (amongst other things) at the end of my first 10k.

10 miles (16.09km) is also another milestone (no pun intended) along the way to HM distance.

Yes of course.  10 miles.  Should have thought of that.   :)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 12, 2020, 08:52:15 pm
Much kudos PB, I’m four weeks into my 10K plan and at the moment seem to be doing less distance than before I started. I’ve had a visit from the black dog this week and haven’t been able to get out until today, which will have put me back slightly.

I also acutely aware that I’m more than a bit over weight, but with the current situation and the black dog visits, I seem to be eating more junk then ever 😟 If I could ever get down to my flying weight gain I’d probably float over a 5k and my knees would be grateful into the bargain. Not that there’s ice danger of me losing 7st, though I’m sure my knees will thank me for just losing a couple of stone
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 12, 2020, 11:14:43 pm
Thank you Beardy - very much appreciated.

I too an significantly overweight.  I have lost around 2 stone in the past 12 months but am 5 stone over my "race" weight of my halcyon days of marathon running.  The weight comes off naturally with more running.  I decided to go vegetarian in September which has helped and there is so much available to help with basic nutrition these days as well as all of the tech assistance on your wrist and in your phone.  I have bought a couple of Anita Bean's cookbooks for recipe inspiration and "athlete's" nutritional requirements.  I find things like that just prod me along with a feeling of warm inspiration.  She has a great Athletes Cook Book as well as one for vegetarian runners, both with some excellent recipes.  Perhaps give something like those a try to inspire and motivate you.

Stick at it, believe in yourself.  Listen to your body though and don't make it do what it cannot yet do.  You will get there if you want to.

By the way, my dog needs a walk just as much as yours does.  Taking it for a run is hugely theraputic for me and beneficial for the dog.  I would hope that yours likes a run out too.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 13, 2020, 04:48:04 pm
I’m not sure the black dog is too keen on the running to be perfectly honest, it certainly takes the hump and backs off after a run. It buggered of yesterday.after the run, and has only made a token attempt a to return this afternoon. 🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 13, 2020, 05:13:22 pm
So, you let it off the leash then?  Why didn't I think of that ...   8)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 14, 2020, 08:12:28 pm
Now that it’s cooled down a bit and as I can’t go to the pub, I think I’ll go for a run.

ETA: 30min done, 20 steady and 10 pushing some. I’ve got a definite shin splint developing on my left shin  :(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 15, 2020, 07:10:39 am
Had a rest over the weekend.  Went out and did 6k this morning.  Bagged a new 5k PB entirely unintentionally in the process.

I need to learn how to pace.  I just don't have a clue.  10k scheduled for Wednesday.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 15, 2020, 11:08:57 am
It would appear that according to my watch data, that I analyses later, I have no clue how to pace either! Last nights run was possible the most erratically paced run I’ve ever recorded. It’s all over the place, and the bit where I thought I was pushing harder showed no difference in erratic than any other part of the run. My HR did go up though, and indeed my HR was a bit higher than I usually manage and fairly constant.

Technology is a wonderful thing though, I can record all sorts of stats about my speed and pace and HR and breathing and cadence and stride length. And other stuffs. I’ve no idea how to get any sort of control over any other them in spite of real time monitoring. But I can record them all in grate detail 😏
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 15, 2020, 11:59:37 am
The one which makes me chuckle is the VO2.  Mine yoyo's up and down and my theoretical fitness age goes with it.  I have what I consider to be a good run and I age, a poor run and I revisit the fountain of eternal youth.

Provides for great entertainment.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 15, 2020, 04:58:28 pm
It would appear that according to my watch data, that I analyses later, I have no clue how to pace either! Last nights run was possible the most erratically paced run I’ve ever recorded. It’s all over the place, and the bit where I thought I was pushing harder showed no difference in erratic than any other part of the run. My HR did go up though, and indeed my HR was a bit higher than I usually manage and fairly constant.

Even with a perfectly evenly paced run I'd expect HR to steadily increase, that's just Cardiovascular Drift.

Technology is a wonderful thing though, I can record all sorts of stats about my speed and pace and HR and breathing and cadence and stride length. And other stuffs. I’ve no idea how to get any sort of control over any other them in spite of real time monitoring. But I can record them all in grate detail 😏

If cadence remains the same the stride length is just proportional to speed. Mo Farah running at sub 3min/km at 180spm means he travels twice as far with each stride as I do when I run at ~6min/km at 180spm.

The actual values for respiration rate, stride length, vertical oscillation, cadence, etc are all well and good but they're mostly secondary to the action of running. The things you can be in control of are speed and cadence and that's about it.

I know some people tend to force themselves to run at a faster cadence, and it doesn't take long to retrain the brain, but I tend to plod at 160spm naturally. I know that as I get faster (which is mostly due to me weighing less) it tends to increase. I was averaging 170spm back when I was lighter and running a sub 25min 5k. I reckon it might even go up towards the magic 180spm if I ever got down to my target weight.

L/R balance can be interesting to see if you're hiding an injury, although it's very easy to see things that aren't there, especially if the ground isn't completely flat. I've got plenty of runs along the Thames Path the L/R balance shifts from 48/52 to 52/48 at the exact point I turn around and run the same route backwards. The seemingly flat path must be angled slightly towards the river. This is the classic example: https://connect.garmin.com/modern/activity/1616641840 if you look at the details for L/R balance.

My VO2 is steady, but wildly inaccurate. It claims to be 45 at the moment, which predicts a 24:16 5k despite the fastest I've run in the last 6 months is 27:58. I think I know why (it believes I can get near my HRmax whilst running, which I can't since my HRmax was set playing 5-a-side where I can push myself, momentarily, a lot harder) but I can't be arsed to try and work around it. I'm looking forward to the day that the VO2max goes up since it's been 45 for the last 2 years despite my fitness varying hugely.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 15, 2020, 06:08:42 pm
It would appear that according to my watch data, that I analyses later, I have no clue how to pace either! Last nights run was possible the most erratically paced run I’ve ever recorded. It’s all over the place, and the bit where I thought I was pushing harder showed no difference in erratic than any other part of the run. My HR did go up though, and indeed my HR was a bit higher than I usually manage and fairly constant.

Even with a perfectly evenly paced run I'd expect HR to steadily increase, that's just Cardiovascular Drift.

Technology is a wonderful thing though, I can record all sorts of stats about my speed and pace and HR and breathing and cadence and stride length. And other stuffs. I’ve no idea how to get any sort of control over any other them in spite of real time monitoring. But I can record them all in grate detail 😏

If cadence remains the same the stride length is just proportional to speed. Mo Farah running at sub 3min/km at 180spm means he travels twice as far with each stride as I do when I run at ~6min/km at 180spm.

The actual values for respiration rate, stride length, vertical oscillation, cadence, etc are all well and good but they're mostly secondary to the action of running. The things you can be in control of are speed and cadence and that's about it.

I know some people tend to force themselves to run at a faster cadence, and it doesn't take long to retrain the brain, but I tend to plod at 160spm naturally. I know that as I get faster (which is mostly due to me weighing less) it tends to increase. I was averaging 170spm back when I was lighter and running a sub 25min 5k. I reckon it might even go up towards the magic 180spm if I ever got down to my target weight.

L/R balance can be interesting to see if you're hiding an injury, although it's very easy to see things that aren't there, especially if the ground isn't completely flat. I've got plenty of runs along the Thames Path the L/R balance shifts from 48/52 to 52/48 at the exact point I turn around and run the same route backwards. The seemingly flat path must be angled slightly towards the river. This is the classic example: https://connect.garmin.com/modern/activity/1616641840 if you look at the details for L/R balance.

My VO2 is steady, but wildly inaccurate. It claims to be 45 at the moment, which predicts a 24:16 5k despite the fastest I've run in the last 6 months is 27:58. I think I know why (it believes I can get near my HRmax whilst running, which I can't since my HRmax was set playing 5-a-side where I can push myself, momentarily, a lot harder) but I can't be arsed to try and work around it. I'm looking forward to the day that the VO2max goes up since it's been 45 for the last 2 years despite my fitness varying hugely.


It’s interesting how we all have different experiences. I think it’s actually quite hard to control cadence, although you can train in a way to encourage Faster turnover. Optimal cadence probably depends on lots of factors and isn’t simply 180spm anyway. It’s a bit like trying to modify foot strike, which is difficult and may not be worth it.

VO2 max on my Garmin is quite responsive to my training. After ticking up to 51 last month, it fell back to 50 last week after 3 weeks of reduced volume. Funny thing was that I knew that I’d lost a bit of the edge in the couple of runs before it fell. Max HR assessment is key though. If it gets the wrong idea it will skew the numbers. I tend to set zones using LTHR, as I think that tends to be more consistently measured.

Enjoy the run everyone

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 17, 2020, 06:32:45 am
A bad morning.   :(

Went out for a steady 10k but found that the motivation had completely gone and dnf'd at 7k.  On top of this I'm disillusioned with what Garmin is telling me which is so different now to what I was getting with the 735XT.  It seems to have decided that run by run I am getting less fit and less productive.  Mark's out of 10 for motivation - nil.

Much more of this and I'll go back to the 735.  Sometimes these things can be too clever.

Anyway, all that has made me feel really shit this morning and yet I still did 7k which was not possible to months ago.  So confusing. 

I hate you Garmin.  I want to enjoy my runs.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 17, 2020, 08:07:24 am
PB - you can safely ignore it when the garmin says you’re unproductive. I get it every time I ramp up workload after a rest week or work getting in the way. Now I tend to just carry on regardless. The only time you’d need to worry about that would be if you were on a constantly high or increasing load, when it might point to overtraining. I wouldn’t want to depend on the garmin to detect that really - it’s too individual and nuanced.

So, well done. You finished 7k, which you wouldn’t have been able to do a few months ago. You’re running regularly and I suspect would still enjoy it without the stats! Sometimes it’s worth leaving the watch at home I reckon.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 17, 2020, 08:44:21 am
PB a DNF at 7k seems like a good start to the day. Remember that DNFing is easy to avoid, don’t start! And that’s just daft. And of course I’ve done 7k more than your neighbour who was probably still in bed when you were worrying about only having done 7k

Take care.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 17, 2020, 08:52:00 am
Thanks gentlemen.  You are right of course.

Playing on my mind as it is I have been looking through other Garmin stats such as load.  It is odd that it says my load is at the top end of optimum to maintain and improve fitness yet it also says that I am unproductive.  And, my "fitness age" has swung by 12 in the past 2 weeks though still significantly lower than my actual age.

Makes the stats look a bit silly.

I have emailed my pre Covid PT for some thoughts.  This person understands me far far better than a bunch of algorithms and some blingy tech.
Title: Re: Beardys running log - Ct5k
Post by: guidon on June 17, 2020, 09:10:55 am
Sometimes it's better to get rid of all the tech and run how you feel....at least for a bit... In the past I have found it beneficial rather than being a number cruncher and feeling down than there isn't a linear progression to the desired goal...
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on June 17, 2020, 09:41:52 am
Same issue with Strava. I had a week where I logged some serious km in kayak and running. More than normal.

This week and the past week I've focused on technique, strength and speed work. Any running has been at a recovery pace and short.

So Strava reports that my effort level is 'lower than average'.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 18, 2020, 08:54:32 pm
As I’m sure I’ve mentioned I’m following a Garmin Coach plan, but due to a visit from the black dog last week, I’m playing catch up. Yesterday’s session was an intervals set, but as I’d done a long (fcvo) run on Tuesday and my shin splint was a bit sore, I postponed it until today. However, garmin had marked yesterday’s session as Skipped and nothing I could do would let me reinstate it or reschedule it.  >:(  So I created my own session to mirror the GC session and apart from first of all creating the intervals as 20 minUte sprint followed by 45 minute recover times 10 (eek!), the session went well. Of course, GC doesn’t acknowledge my ad hoc session, so I’m not sure what the algorithm will do for next week.

My next decision is whether or not to do the progress session tomorrow (30 minute light followed by 10 min it’s harder) or leave it until saturday and then do Sunday’s run on Monday after which I’ll be caught up.

And another thing. Why is it that all the training programmes I’ve seen increment the sessions in 5 minute blocks, even though they are preparing you for a specific distance? It’s irritating.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 18, 2020, 10:32:30 pm
There are disadvantages to algorithms!

I’d just do the session as long you aren’t too tired. I’ve never used one their coaching plans, but when I do structure, for me or friends, I try to stay flexible to both daily tiredness/work commitments and overall load capacity. Sometimes stuff has to move around a bit.

Think we’re starting a 5km program next week. Hopefully that’ll be fun (type x)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 19, 2020, 02:26:51 pm
So, my PT thinks that I need to re-focus and mix things up a bit.  We're thinking HIIT, swapping one of my runs for an intervals session and lessening my focus on half marathons for now.

Also, we're going to try and find a short but sharp hill locally for some hill reps.

I'll still be going out for my 10k in the morning though.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 19, 2020, 06:25:31 pm
Excellent, intervals:)

We have to finalise, but next weeks sessions will either be my 10km prescription or a 5km alternative:

Day                                   10km                                              5km

Sunday                        long easy run                                 6 miles easy
Monday                              rest                                        5  miles in 38:45
Tuesday              4 x 500mR100m/100m/R500m                10 x 200m in 42s / R400m
Wednesday                  4-6 miles easy                                4 miles easy
Thursday              6 x 4minLTHR/2min jog                          4 x 800m in 3:30 / R800
Friday                   rest or 4 mile easy                                5 miles easy
Saturday          4-6 miles easy inc 6x100m hills/strides        5 miles in 38:45

Both are week 1 of 8 week programs. The 5km is not mine, but is targeting sub 21 minutes. I can probably do all the sessions, although the 10 x 200 might leave me a bit stiff. The real challenge is keeping up the weekly development.

The 10km program has some specific timings/paces attached and is focused around specific development areas of speed development and running comfortably at speed, together with threshhold speed and improving the ability to sustain pace through the full 10km.

Whether I can sustain this remains to be seen - quite apart from the load, there is a real issue with work getting in the way, even under lockdown. Plus, no track of course.


PB, you'll learn to enjoy your intervals!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 20, 2020, 07:01:05 am
As part of my "reset" I took an extra rest day yesterday and went out this morning.  My PT suggested that I don't try to do Wednesday's session again as all I would be doing was inviting anxiety.: better to go for a gentle recovery.  So I did

In my head I hadn't worked out what to do until I was walking to the rec where I run.  I settled on the regular 6k short /recovery session and resolved to work on pacing.  I have the watch set up to give me pace every half km.

Sunrise was beautiful this morning.  I was at the rec well befor 05:00.

I settled in to a very steady pace averaging 6:15 / km and the half km prompts came and went.  I got to 6km and carried on as I'd only have to walk back to the other end of the rec on my way home.  Anyway, eventually rolled out 7k keeping the pace on track throughout.

So in conclusion:  I enjoyed a very steady and relaxed 7km run and managed to do a decent pacing session to boot.  It all felt positive and I'm much happier today.

I have also decided to lift the pressure off my shoulders of trying to achieve a half marathon in the autumn.  Better to simply gain strength and fitness for a while methinks.

And the Garmin?  Yeah, the stupid thing still thinks that my training is unproductive.  Pity that it doesn't have a soul.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 20, 2020, 07:35:59 am
:)

I’ve just had a week of unproductive too - the little beggar. Still enjoyed being out;)
Just about to head out for a few miles through the Nidd Gorge
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 20, 2020, 08:11:40 am
Enjoy.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on June 20, 2020, 09:13:08 am
too windy to carry kayak last night so I went for a run.
Legs like lead, well off pace. Strava (on phone) saying about 11kph or under.
Legs so tired I walked 3 times.
Get home, stop recording. 54min for 10k. That's slow for me,  but faster than the pace shown while running!

Strava, you suck.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 20, 2020, 11:24:04 pm
I misjudged that one! I’ve been ‘down south’ for 26 years now, and I’m still caught out by it getting dark in the summer. I set of for a run at 10 o’clock in black and without a torch. Idiot man.
A good run though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 22, 2020, 06:53:11 am
I love holidaying during June on the Scottish Islands.  Shetland in particular is incredible with the "simmer dim" resulting in almost 24 hour daylight.  Must be grim during the long, dark winter though.

What a difference a few days make.  Out later than of late this morning but the motivation and self-belief were much better today and the scheduled 10k was achieved in a respectable time.

I am working on pacing at the moment so I have something other than self-doubt to occupy my thoughts.  Seems to work.  Also, I got rid of the panel on the Garmin app dashboard which shouts "unproductive" at me every time I open the app.  Makes quite a big difference not seeing negativity all the time.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 22, 2020, 12:12:22 pm
Just done 7k @8:10min/k slow, but the first 3k were sub 7:30min/k. I think I could probably complete 10K now, but i reckon it’d take me about 90 minutes. It would seem that the intervals are helping :)
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on June 22, 2020, 12:17:01 pm
Just about to head out for run 3 of week 8 of C25K. Yes I'm a day late but my ankle/foot was still sore yesterday so I thought a little extra rest might be a good idea.

I do have some insoles that should help a little with the fact the soles have collapsed on my trainers. Should hopefully tide me over till I can get to a shoe shop.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 22, 2020, 12:22:01 pm
I did the C25K last summer and managed to keep going through winter, although with reduced outings. I’m now trying to get up to 10K And seem to be on target at the moment. I’m hoping to get there before the anniversary of me starting C25K.
If a lardarse like me can do it, I’d suggest anyone can.  Good luck.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 22, 2020, 01:14:54 pm
Middle of a 5 day break from running due to tiredness (Fri/Sat) and then giving blood (Sun). Will start again with a 5k on Wednesday (30 deg C) as early as possible.

Postponed the start of intervals for 4 weeks as I haven't hit my target weight, need to get back on track with that. Less boozing and more portion control.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 22, 2020, 01:21:09 pm
I keep starting a diet, but comfort eating is still winning out. I know that my running will improve and my knees will thank me if I lose some weight , but I currently lack the will power.  Dr Beardy has lost over 2 stone since Christmas as well, just to shame me further  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on June 22, 2020, 05:00:57 pm
Well I did it again! Managed 5k just in the run segment. The first four k were easier than Thursday's (and I think my pace was more consistent albeit slower) but the last k was hard work as I had to up the pace to be certain I'd hit the cutoff.

And the last minute or so once I knew I had 5k in the bag lasted about a week. I did slow down but not to a walk

26:51 Vs 26:36 on Thursday.

I did misjudge my route so had an extended cool down walk. Did 7.5km all up.

I think the insoles will help, still had a bit of foot pain but think mostly residual. We'll see how it feels tomorrow mind. Even if they just reduce the pain rather than eliminate it that'll help.

So just week 9 to go and then start looking at my next targets. I think 10km to begin and also look at trying to get sub 25 minute for the 5k.

It'll never replace cycling but I'm surprised how much I'm enjoying it. Never had that with running before. Well I say enjoying, it's definitely type 2 fun. Plus it's much more efficient as an exercise when time is limited.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 22, 2020, 08:50:54 pm
Might I suggest buying two pairs of trainers then buying a new pair for the wardrobe each time you wear a pair out.  I do this because I had a trainer suddenly fail on me a while back and it caused me a calf injury.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on June 22, 2020, 10:00:42 pm
That's not a bad idea. I'll get one pair to begin whilst I work out what style works for me but once I settle on a pair I'll get a second set.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 23, 2020, 09:06:07 am
There are numerous benefits to this strategy besides always having some running shoes ready to go "just in case".

I tend to look for "last years model" when the next iteration is released thus I get a pair cheaper.  And, having a pair ready means that I can start to break in a new pair on short runs whilst still pounding the life out of the pair with 500k on them.

At the moment I am ahead of the game and have two new pairs because I spotted a real bargain deal though I am about to start breaking in a new pair this week as my current shoes close in on 500k. 
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 23, 2020, 09:32:13 am
Yay, I got out in the morning. The intervals hurt mind... lovely morning and pooped into the allotment on the way home to open up the polytunnel.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 23, 2020, 10:14:33 am
I have at least two pairs of each shoe on the go at any time, sometimes three.

I try to avoid running in the same pair of shoes on consecutive runs, just to give them time to breathe and/or dry, and it spreads the wear around. But mostly the idea is that you don't want to be doing long runs in shoes nearing their end of use, nor with shoes right at the beginning of their life, so new shoes are worn in a bit and then favoured for longer runs.

(The trail shoes are often worn when it's wet or, for my local parkrun, runs that can involve running through 6" deep puddles and thick mud. Giving them at least a few days to dry off is a good thing. I never clean them, the mud just falls off at the start of the next run.)

Strava keeps track of the total kilometerage of each shoe for me. I don't bin them at any particular distance. The Saucony Jazz 17/18/19/20/21 I use for general running tend to start to fall apart in some way at about 800km, usually the tread wears out like this (and are retired to casual/garden usage):

(http://www.greenbank.org/misc/IMG_7290.JPG)

(yes, I was running in those until that point, I'm lucky that I don't get injuries because of this but I'm guessing this is more to do with playing years of 5-a-side football means my muscles are better developed for dealing with non-lateral movements that are often the cause of injuries in runners.)

Looking at current shoes on Strava:-
* Saucony Peregrine 4 SS14 Oct14 Green - 800.7 km
* Saucony Peregrine 5 AW15 Jan16 Blue - 564.8 km
* Saucony Jazz 21 Blue - 32.1 km
* Saucony Jazz 18 Sep16 Yellow - 396.3 km
* Saucony Jazz 17 AW15 Nov15 Red - 593.8 km

Almost all of my shoes are previous years models bought in sales for 50% off. With shoes with an RRP of £110 or so this makes it considerably cheaper. It also helps that I'm not chasing the latest Nike AirFly Max NEXT% nonsense (those retail for close to £300!?!).

800km out of a pair of shoes would mean 70 run commutes. For a ~£60 shoe (bought in a sale) that's just under £1 per commute, not bad compared to the train (£2.60 off peak) but more expensive than cycling.

The Peregrine's are the trail shoes and they look like they'll last a lot longer than 800km, I reckon probably 1600km before the cushioning is completely gone although I should look to pick up a new pair in any sales as a replacement should the trusty green pair start to go.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 23, 2020, 10:15:05 am
... lovely morning and pooped into the allotment on the way home to open up the polytunnel.

Euph?
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 23, 2020, 11:13:31 am
... lovely morning and pooped into the allotment on the way home to open up the polytunnel.

Euph?

Popped!!

Some high mileage shoes there. Good going.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 24, 2020, 08:46:13 am
Got up at 4 this morning to avoid the heat.  It was already daylight.  Did a steady 6k and safely back home before the scorcher started.

Very happy about that. 

And I note that suddenly Garmin thinks that my training is productive.  I wish that it would make it's bloody chip up.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 24, 2020, 10:02:53 am
"Unproductive" today. Mostly because I gave blood on Sunday and so today's 5k was harder work for less reward.

But it's also a lot to do with the type of training I do, most of which is running at roughly the same pace. (I'll start to vary it when I get down to 90kg and I start some intervals, just a few weeks to go.)

Right now I'm in the classic "slow runs too fast and fast runs too slow" bracket.

The "Load Focus" report from my Garmin seems to confirm this:-

(http://www.greenbank.org/misc/loadfocus.png)

Not enough anaerobic, not enough low aerobic, more than enough high aerobic.

(Looking back a few weeks it gets as bad as 0 / 1410 / 11.)

Intervals should help this as they'll replace a constant high aerobic run with some partially anaerobic work (but still mostly high aerobic) mixed in with low aerobic work (the recovery walking sections and the warm-up and cool-down jogs).

Returning to the bike and the pool will also help, I don't have the Load Report data for that long as I've only had it since switching to my 945 (the 935 didn't provide it) and that's only been the last month or so, so no swimming or cycling. I would have loved to have seen the numbers for weeks when I was doing 12h+ (4h running, 2h swimming, 5h cycling, 2h 5-a-side).
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 24, 2020, 03:25:59 pm
Load report is interesting, but... question

It reports on high and low aerobic - which probably matches the descriptors on the 935 zone display. I suspect that would suggest too much high aerobic for me as I tend to do easy runs in the upper part of zone 2. Them threshold and short intervals will be lumped together into anaerobic?

Am I understanding that correctly?

Speed first or base first - that is the question:)

Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on June 24, 2020, 05:57:49 pm
Well did another 5k this morning. Slower this time as I had a full half hour to play with now I'm on week 9.

Ankle/foot was quite sore for the first couple minutes running to the point where I was considering aborting the run and trying again after another day of rest but it eased off and I got round ok. Bit sore now mind.

Didn't get out as early as planned and even at 10am it was _el scorchio._

Two more runs and that's C25K done!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 24, 2020, 07:52:45 pm
Well did another 5k this morning. Slower this time as I had a full half hour to play with now I'm on week 9.

Ankle/foot was quite sore for the first couple minutes running to the point where I was considering aborting the run and trying again after another day of rest but it eased off and I got round ok. Bit sore now mind.

Didn't get out as early as planned and even at 10am it was _el scorchio._

Two more runs and that's C25K done!

It wasn’t cool at 0730 - chapeau to PB for his very early start!

Nice and easy 5 miler this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 24, 2020, 08:50:13 pm
I have been chasing daybreak over the past few weeks.  It's really nice to be running at not only the coolest part of the day but generally to have my running safe place to myself.

I'll be getting up early on Friday then resting over the weekend in preparation for a tilt at a 5kPB on Monday to round off a month with the most k's run since I got back on the horse at the end of January.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 24, 2020, 11:23:35 pm
I have been chasing daybreak over the past few weeks.  It's really nice to be running at not only the coolest part of the day but generally to have my running safe place to myself.

I'll be getting up early on Friday then resting over the weekend in preparation for a tilt at a 5kPB on Monday to round off a month with the most k's run since I got back on the horse at the end of January.

 :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 25, 2020, 12:35:25 am
I went out at 9:30pm and did a steady 5k. It wasn’t cool though. And I struggled to get going but after the first k I settled in to it without much further issue.

New head torch, hung around my neck, and a flo-yellow tee made me much more visible than the other evening.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 25, 2020, 08:43:11 am
Madness Beardy.  It was 25 degrees here at that time last night!

Looking at the forecast I am considering switching my plans to online pilates and HIIT for the next few days with my tower fan at full tilt then getting up early on Sunday for the 5k attempt.

Bloody weather.   Need to keep a close eye on how it develops.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 25, 2020, 09:14:10 am
I’ve been threatening to get the erg machine out but Dr B is being difficult about where I put it and the garage is too full of TQT fo me to put it up I’m there.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on June 25, 2020, 09:28:10 am
Yeah I nipped out on the bike for an hour at 9pm yesterday and it was still very warm.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 25, 2020, 09:29:53 am
Nice run this morning, although a couple of online beers and a late dinner meant I struggled a bit with the 6 x 4min threshold intervals. Hey ho, it was sunny and comfortably warm, and I enjoyed being out.

I should admit that I quite like the heat really - just go steady and plod along:)
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 25, 2020, 01:16:45 pm
I should admit that I quite like the heat really - just go steady and plod along:)

Indeed. It got to 27oC during the Brighton Marathon one year (2017?). It's not nice but it's useful to get used to running in heat. Helps train your body's cooling systems.

I was done by 9.30am yesterday and I intend to be out even earlier tomorrow morning.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 26, 2020, 09:48:08 am
Speaking of which. 5k this morning, lovely and warm and humid, ugh. But 11% of the way there according to the watch:-

(http://www.greenbank.org/misc/heataccl_20200626.png)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 26, 2020, 11:52:27 am
I’ve just returned from an ‘easy run’. I had to slow to a walk twice, once just short of 30 minutes and finally after a further 5 minutes running.
I was dreading the analysis, but it turns out the reasons for me needing to walk was my pace was a bit higher than normal! I’ve just smashed my 5k Pb by 2 ½ minutes. Still a pedestrian 36:06 but very heartening all the same. It motivates me to work on my weight, just think how much better I could do if I could lose 10% of my mass.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 26, 2020, 01:50:08 pm
It motivates me to work on my weight, just think how much better I could do if I could lose 10% of my mass.

I reckon I'll drop my 5k time by 1/3 by losing ~30% of my mass.

That'll be 30 minutes to 20 minutes by going from ~100kg to ~70kg.
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on June 26, 2020, 03:54:46 pm

I was dreading the analysis, but it turns out the reasons for me needing to walk was my pace was a bit higher than normal! I’ve just smashed my 5k Pb by 2 ½ minutes.

Well done. I think it's quite common to think you've been running crap only to find it was hard due to increased pace. I've definitely done it. When I had just reached the ability to do 10km I had one run where it felt hard the whole time. The very last bit had a railway bridge (pedestrian one, so steps up and over) within 1km of the finish. I thought I was going to die. I stumbled to the finish to discover a 10km PB by quite a lot.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on June 26, 2020, 03:57:55 pm
I purposely don't look at the my km splits when running and tend to have the watch just displaying HR.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on June 26, 2020, 10:32:56 pm
Ran at lunchtime today - warm and humid. A pair of Hoka Carbon Rockets arrived just before I set off, so I thought I’d take them for an easy jog to see if they fit properly. Bad plan - they egg you on, so I ran 4 1/2 miles at average 7:30 pace. Then I was sweaty for a long time.

Easy day tomorrow then.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 29, 2020, 06:43:02 am
I’ve just returned from an ‘easy run’. I had to slow to a walk twice, once just short of 30 minutes and finally after a further 5 minutes running.
I was dreading the analysis, but it turns out the reasons for me needing to walk was my pace was a bit higher than normal! I’ve just smashed my 5k Pb by 2 ½ minutes. Still a pedestrian 36:06 but very heartening all the same. It motivates me to work on my weight, just think how much better I could do if I could lose 10% of my mass.

Excellent progress then.

I have just returned from my planned attempt to go sub 30 for 5k.  I got a new PB of 29:42!!!

That was tough but worth it.  Very pleased with my progress.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 29, 2020, 11:07:55 am
I didn’t go out yesterday evening because the weather really went off, but no worries, I’d done three runs last week anyway. Just been out for my first of this week.

Not as fast as my last outing, but still a sub 38 5k. I had to drop to a walk at about the same spot as last time, though my turning point was earlier, so it’s something about that spot rather than the distance. I’ll just have to power through it next time.  :D

I also struggled to get going, but that seems to be a theme, although this morning it was harder than usual. I do a 5 minute warm up walk before I start running, but I think I’m going to try and work harder during that so there isn’t such a marked difference between the effort levels. That’ll probably have an impact on the rest of my run though, so it’ll be a case of 2 steps forward and one back. It’s not quite as straightforward as I’d thought it would be, this running malarkey.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 29, 2020, 01:44:58 pm
I don't know where you are on your journey but on 27th Febriary I did 4.99km in 37 minutes dead: four months later and I did a 5k in sub 30.   My PT reminded me to look back a few months to see the real progress in terms of distance and pace.  The other thing she did was to remind me that I needed a clear goal instead of some fuzzy maybe and possibly goals.  Hence my half marathon quest for the end of October is back on.

Having cracked that 5k target I am going for stretching the long run to see how close I can get to 21k before half marathon weekend.  Sorry folks but I am hoping for a cool and cloudy summer.  😃
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 29, 2020, 03:03:06 pm
This time last year I was exploring couch to 5k apps and wondering if I could manage it. I started ‘running’ in ‘adventure’ sandals an old tee shirt and a pair of cargo shorts, i was that confident of sticking at it! Running for one minute was a real challenge.

I had a bit of a hiatus over the winter months being a bit of a fair weather runner, but managed to keep up enough sessions to not lose all my gains.

I can now reliable complete a sub 40min 5k and can reasonable expect to run7.5k if I don’t try to be ‘fast’ and I’m working my way towards 10K with a garmin connect training plan. I’m hoping that when I can run a full 5k at my faster pace without having to drop to a walk I’ll see a sub 35 5k, although I don’t think I’ll be able to do that AND carry on to run 10K.

My ultimate goal is to run the local 10K course in an hour, but that’s probably going to be next year at least, when I’ve lost some more weight. The weight loss will be beneficial in many ways, so I’m really trying now.

Once I’ve lost a bit more weight I’ll get my recumbent out again and do a bit of cross training on that, not least because I can go further and see more.

Before the winter I want to get my erg machine set up, and possibly invest in a treadmill because I’m going to need to continue exercising if I’m not to lose this years gains.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 29, 2020, 04:34:09 pm
I started to try and get back to running in 2017 with a friend who wanted to run.  30 years ago I could run marathons but my serious running stopped in the mid nineties.

I must have tried and failed with C25K five or six times including at the back end of 2019 before I finally cracked it this time so if you do fall off the treadmill it's bu no means certain that you won't get back on it.

The very fact that you can do more than 5k is excellent.  Lots of people at parkrun walk a good part of the route.  Run walking has a name: it is called Jeffing after Jeff somebody or other.  Google Jeffing and you'll find it.

Perhaps in the distant post lockdown era we can meet up for a parkrun followed by coffee and cake somewhere. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 29, 2020, 08:39:09 pm
I started to try and get back to running in 2017 with a friend who wanted to run.  30 years ago I could run marathons but my serious running stopped in the mid nineties.

I must have tried and failed with C25K five or six times including at the back end of 2019 before I finally cracked it this time so if you do fall off the treadmill it's bu no means certain that you won't get back on it.

The very fact that you can do more than 5k is excellent.  Lots of people at parkrun walk a good part of the route.  Run walking has a name: it is called Jeffing after Jeff somebody or other.  Google Jeffing and you'll find it.

Perhaps in the distant post lockdown era we can meet up for a parkrun followed by coffee and cake somewhere.
THT sounds like a plan, although I’ve not run with anyone else yet, mainly because I don’t want to hold them up.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 30, 2020, 07:54:39 am
Always take a bit of company when offered.  It's good for both parties.  Running alone can be soul destroying at times.

Oh boy.  The DOMS is here today.  Pain is easier!!!   : ;D
Title: Re: Beardys running log - Ct5k
Post by: Beardy on June 30, 2020, 09:52:49 am
Always take a bit of company when offered.  It's good for both parties.  Running alone can be soul destroying at times.

Oh boy.  The DOMS is here today.  Pain is easier!!!   : ;D
Apart from a single shin splint and the occasional twitch in my calf muscles my limiting factor seems to be my lungs at the moment. When I push a bit too hard I just can’t breath; not in a gasping for air kind of way, just a lack of ability to breath. It’s most odd, and one of reasons why I want to get my erg machine out. Though that’s been set back again because we might be having our son to stay for a few days so I’m banned from putting ‘your jack’ in the spare room.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on June 30, 2020, 12:56:47 pm
I am lucky (reaches out to touch wooden table) in that shin splints and stitch aren't generally running ailments of mine.  I was having calf aches from time to time and the occasional knee grumble but these seem to have subsided sufficiently over the past month so as to no longer be an issue.

As for the lungs:  I am always gulping for more air. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 01, 2020, 11:17:56 am
It’s going to be another evening run for me today. I do wish I could find the tuits to get out early in the morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 01, 2020, 11:36:49 am
A run is a run whatever time of day you do it.

I got up at sparrowfart and did a relaxed 6km this morning party as recovery from the excessive effort that I put in on Monday.  Happy enough with that at a pace nearly 30 seconds per km slower than Monday.

I'm thinking of switching to time for the sessions from now for a while just to mix up the routine a bit.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 01, 2020, 11:02:30 pm
I’ve got a new widget from Wiggle today. A running dynamics pod. It provides lots of interesting data, though I’m none th wiser for looking at it.   ;D  But it’s a new gadget and it feeds my data perversion, so it’s all good.

Oh, and I e just returned from an intervals session in the rain. But as PB said earlier, a run in th evening is still a run
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 03, 2020, 09:50:00 pm
This mornings run was hard work, but I managed to keep going, labouring under the mistaken belief that if it was hard going it was going to be a good time.

It was slow, and my stupid watch then tells me it’s of limited benefit.

Still, I feel a little self righteous because I actually managed to keep going.

Rest day tomorrow and possibly Sunday
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 04, 2020, 07:04:42 pm
You got up and went out. Good work.

I’ve had a disrupted week. Only ran last Sunday, Thursday and today - but managed 12.5 today and went a bit faster than usual for long run to pay back a bit.  It been to pub yet...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 04, 2020, 07:25:47 pm
No pub for me until there’s some evidence that they’re safe places to go.

I’m scheduled for a 60 minute run tomorrow, my longest to date. Because I only run three times a week it means that I have a two day rest and I’m tempted to take it today and tomorrow so,I run the longer on on Monday after a two day break. I will see how,I feel in the morning.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 04, 2020, 08:13:15 pm
No pub for me until there’s some evidence that they’re safe places to go.

I’m scheduled for a 60 minute run tomorrow, my longest to date. Because I only run three times a week it means that I have a two day rest and I’m tempted to take it today and tomorrow so,I run the longer on on Monday after a two day break. I will see how,I feel in the morning.

Likewise on the pub front - yet will likely extend into months or years!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 05, 2020, 07:58:07 am
I have no intention of going to the pub any time soon either.

Ah Beardy, the curse of the Garmin algorithms.   They niggled me too.  They are best ignored as they do not reflect real life.  My PT persuaded me to turn a few of those metrics off and my balance is restored.

My "thief of joy" tells me via a sneaky backdoor that I am now detraining.  Since I did my sub 30 5k I have eased off so only two runs last week and this week.  I feel rejuvenated.

Tomorrow I have an 11k planned and an 04:15 alarm set.  Nice, steady pace, just enjoy being able to run 11km non-stop.   4 days of rest should be enough!

Have you decided to leave your 1 hour run until tomorrow?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 05, 2020, 09:10:42 am
Morning PB.

Yes, I’ve decided that I’ll do my long run tomorrow. I’m trying to decide if I’ve chosen this option because I want to keep the peace with Dr B and spend the day with her, or whether I’m just using that as an excuse for being lazy  ::-)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 05, 2020, 09:58:38 am
How about tapering ready for your long run?  Far more productive in training and psychological terms methinks.   ;)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 05, 2020, 12:07:20 pm
 
How about tapering ready for your long run?  Far more productive in training and psychological terms methinks.   ;)
:thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 05, 2020, 05:30:55 pm
10 miles this aft, through the wild and woolly weather. Averaged 8:31 moving pace, so quite pleased. Will need a day off running tomorrow!

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 06, 2020, 06:35:50 am
Over to you Beardy: I have completed my 11k this morning.  Feeling tired and happy.

Lovely morning for it too.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 06, 2020, 09:05:30 am
Morning PB
I ‘only’ managed 8.2k (9.1 if you count the warm up and warm down).   :smug:

This represents the farthest I’ve ever run none stop ever in my life ever. And I managed a new 5k PB into the bargain. 35:50 is another minute off my last

That I’m home, showered and dress before 9am Is also something of a rarity these days.

Mindewe I did have an anxiety attack and needed the love and care of Dr B to actually get me out of bed.  It I planned the run, had informed Sarah of my plan, prepared everything last night. And then got up and went and smashed it.

Whoop. And what is more. Whoop.  ;D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on July 06, 2020, 10:30:52 am
Congratulations!!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 06, 2020, 11:23:05 am
That is great, Beardy.

Next stop, a half-marathon!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 06, 2020, 12:11:13 pm
Ah, superb Beardy.  Nice one.  👍

I went through 9k twenty seconds before the hour and stumbled on for another 2k nice and slowly.  My objective just now is to stretch the running time and distance and that's what I managed.

You seem to be in that phase where improvement is coming thick and fast.  Enjoy it because it feels awesome but be prepared for when you have a slower session and don't be disappointed.

A run is a run.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 06, 2020, 01:20:46 pm
:) good work both of you!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 06, 2020, 01:59:48 pm
Much appreciated Mike.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 09, 2020, 06:07:45 am
Finally found a weather window and popped out for a steady six.  It's my kind of grey today making it easy on the eyes allowing me to relax a little.

Felt like hard work but the stats and the post run glow don't reflect this.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 10, 2020, 11:06:17 am
After the epic start to the week, it went down hill. Doesn’t it always!

Wednesday’s interval session was missed due to me having to do other things in the car. That also precipitated an excess of eating.

Yesterday was horrid weather wise, and I just wasn’t up for it in any case. I can overcome the lassitude if it’s nice out and I can brave the weather if I’m up for,it, but the two together...

Just been out for a 30 minute run, but was feeling good, so ran the warm up and half the warm down to make it a gentle 5k. No new pb and just a base level effort from the ‘thief of joy’ (™ Polar B).

But a run none the less.   :smug:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 10, 2020, 01:15:40 pm
Worth the effort then  :thumbsup:

I'm due out at sparrowhawk tomorrrow for a 7k.   Looking forward to it.

I do a 1k walk for warm up and cool down as well as a series of stretches before I leave the house.  I feel that this combination is working well for me so I shall sicj with the programme.

I'm thinking of changing my runs from set distances from next week to Sbort, Medium and Long.  Each will be a set time and give me something different to focus on whilst I continue to stretch for that late October half marathon.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 11, 2020, 07:13:59 am
The sparrow farted, I rose from my pit and duly dragged my sorry carcass around for 7k.  The time wasn't startling but then it wasn't meant to be.  The scenery was cheered by a group of young women who looked like they'd been partying all night but were somehow sensible and sober.  They flitted from bench to bench and cherred every time I passed them.  An unexpectedly different and not unpleasant start to the day.

And now I am loafing on the sofa contemplating coffee and feeling all smug as I usually do after an early morning run.  😊
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 11, 2020, 10:08:43 am
An audience is something I’ve yet to experience and I must say something I’m not bothered to chase.

I’ve got commitments this weekend and am probably looking at Monday for my long run. I need to plan family visits more carefully in future.

Well done on joining the sparrows though, I do like dawn even if I’m reluctant to get out of bed.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 07:34:14 am
Once again the sparrow farted and once again I dragged myself out of bed.   :o

I found that the 11k today felt a little easier than that of last Monday and now that I am at home sitting with coffee and relaxing I find that I completed it in exactly one minute less than last week.  The primary difference appears to be the last 2k but my pace was more consistent throughout.

I'm expecting a new pair of shoes in the post today.  They are Brooks Glycerin 17's, a step up supposedly from the Brooks Ghost 12's that I have here ready to break in now that I have put 500k onto my Brooks Ghost 11's.  I plan to alternate between the shoes and try to build up a picture of which one seems best by results over a few months.

Interestingly, although the Ghost's RRP is £20 less than the Glycerin's, I got both pairs of shoes discounted and both for the same price.  Time to see which works best for me. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 13, 2020, 08:58:38 am
10K
That. Is. All.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 13, 2020, 09:00:24 am
 :thumbsup:  ;D

Congrats
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 11:21:48 am
10K
That. Is. All.

Excellent.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 11:28:32 am
What is your next goal Beardy?  Are you looking to go further or faster?

I'm currently looking to stretch my long run every other week aiming at a half marathon (21.1k) at the end of October.
Title: Re: Beardys running log - Ct5K
Post by: Beardy on July 13, 2020, 11:36:27 am
I want to consolidate on 10K, and get a little faster, before I move on. A half has got to be my next distance goal though. And as I’ve said previously, I want to get my cycle out again (this IS a cycling forum  :D) but feel I need to lose some more weight before I subject it’s suspension to my bulk.

On that last point, dieting and running are a daft combination of things. Having done an epic distance, and no matter what my watch claims (unproductive indeed!) I feel that I deserve a Wagon Wheel and could probably safely have one, but it’s probably the worst time to eat cabs and sugars because my body is probably busy conferring my fat into the calories it needs.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 02:30:42 pm
Have to agree that the Garmin algorithms are bonkers.  I am productive again at the moment.

As regards weight loss:  I seem to lose for a few weeks then plateau for a few weeks.  The temptation to snack is huge and I'm trying to do the right thing with porridge for breakfast after my run etc. but my stomach keeps announcing that it wants filling.  Haven't found a solution to this problem yet.

Will you be doing a 10k every week then and if so, what target time do you have in mind?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 13, 2020, 04:06:35 pm
I’d like to think I’ll be able to maintain one 10K a week going forward. Ultimately I’d like to think I could do it,in an hour, but I don’t know how realistic that is. I’ll certainly be aiming to get a 30min 5k under my belt. Thinking about it that will be my next goal with the 10K being left to fend for itself.

Programme going forward will probably be intervals session, 5k, and 10K each week. Hopefully they’ll support each other with the 10K getting faster by osmosis.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 05:11:35 pm
Definitely target a sub 30 5km first.  I managed it but the effort almost wiped me out for the rest of that week and the next.  Focusing back on my distance I find that I can do 9km just under the hour (30 seconds to spare today) but a sub 60 10km will be a while coming. 

I find that it helps to look back a couple of months or more when I feel that I have stopped making progress.  For instance, I will reach 12km in July (planned for next Monday in fact) and do my first 100km month if all goes to plan.  I have also promised myself that I'll have a tilt at my 5km PB in the last week of every month.  A fools errand perhaps...
Title: Re: Beardys running log - Ct5k
Post by: SteveC on July 13, 2020, 05:42:18 pm
It won't be much of a help at the moment, but the first time I broke the 30 minute mark was my first parkrun. The fear of embarrassment did wonders!
More seriously, I did find that getting longer distances in and not worrying too much about the times for those helped with the 5k time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 13, 2020, 06:40:42 pm
I think so too.  There was an element of "I know that I have the capacity because I can run for an hour" when I went and pushed harder for my sub 30 5k.  That psychology pushed me on.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 15, 2020, 08:34:19 am
Went out for my short /recovery midweek run this morning.  I realised whilst on my cool down walk back home that I now cruise easily around 6km in the time that I took to do my first 5km only a few months ago.

Now that's what I call progress!  😀   👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 15, 2020, 08:55:51 am
👍
It’s the progress that never ceases to amaze me, although my own efforts this morning have been a little more modest. A 30 minute interval session, although even i did manage to do nearly 4K even with that.
And the ToJ has upped It’s recognition of my efforts to ‘productive’.

These morning sessions are becoming somewhat of a habit as well. At this rate I’m going to have to go to bed earlier because Less than 6hrs sleep a night really isn’t enough.

ETA
I was curious as to why this mornings interval session was so short, and decided to have a look at what the coming sessions had in store. They’re all shorter than previously. It would seem that the programme is now tapering me in preparation for my ‘race’ in a couple of weeks so I’ve now got a decision to make.

Do I continue to follow the programme and taper down to ‘race day’ and then have a major effort?
Do I decide that I’ve reached my goal so abandon the programme and work out my own programme going forward?
Do I do as above but look for another programme/app to provide maintenance or take me to another goal?

Interesting times.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 15, 2020, 01:15:30 pm
Excellent work Sir.

As you're "on the programme" you might as well follow the dictat of the ToJ through and see what you get.

I seriouy considered doing the coaching bit but in the end decided to do what my previous experience of running long distances in the eighties and nineties worked for me.  I am mulling over joining the local club and getting myself a proper running coach.  Lofty ideas though and my current strategy is working well enough to satisfy me if not always the ToJ.

Having said this it seems that I am still priductive this week but apparently at risk of over training.  Ho hum ...   🤔
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 17, 2020, 06:35:06 am
It's a bit warm for my liking already today but I have already been out for an easy 8k, 25k for the week.

12k due on Monday.  I will be hoping for cooler weather ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 17, 2020, 11:05:32 am
Nice distance for the week.

I’ve just paid for my lazy start as I’ve just got back from a very sweaty 5k. It was a difficult start as well. It was only planned as a 25 minute run, but I decided to do 5k instead. I did nearly change my mind more than a couple of times, but managed it in the end. Much more of a head game today than just my body.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on July 17, 2020, 04:45:50 pm
Haven’t posted on here for a while.  :(

No point in going into it - I lost the urge, in the early stages of lockdown.

So, just acquired a Garmin 245 Music. The music end of things worked ok - pairs with hearing aids, thus avoiding massive disappointment. Controls on the watch seem a bit fiddly for volume adjustment or pause when running.

I’m looking at Garmin’s own 5k plans. I think I’d prefer to carry on with the NHS Couch to 5K. The options seem to be:

1. Download C25K app from ConnectIQ which acts like an data field that can be added to a Run page. I have done this, and it would appear to work, but I am confused by this bit:
https://apps.garmin.com/en-US/apps/a1eb20b5-5caf-4f87-a196-f28283dcdbbd#0
Quote
This is simply a new data field, so your activities will still be recorded and tracked while you train. I recommend creating a new activity for your Couch to 5k training runs by copying your existing Run activity, then adding the Couch to 5k data field to this new activity. This way any other runs will not auto advance the Couch to 5k field to the next day.
  ???

2. Create own programme in Garmin Connect, using same intervals etc. as C25K. How laborious that would be for an 8 week 3x per week programme... although there are a lot of repeats I suppose.

3. Would it possible to have the C2K programme as an album, one track per day? I know it is available as a podcast, but only on iTunes unless I’ve missed it.

Must admit, in 1 and 2 I would miss the prompts and what-not.
Title: Re: Beardys running log - Ct5k
Post by: fuaran on July 17, 2020, 05:05:16 pm
3. Would it possible to have the C2K programme as an album, one track per day? I know it is available as a podcast, but only on iTunes unless I’ve missed it.

Must admit, in 1 and 2 I would miss the prompts and what-not.
Can download them all as MP3 files here, click the link for each week. https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
Just copy them onto the watch, should play the same as any other music.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on July 17, 2020, 05:14:12 pm
Yeah that's how I did it. Got a watch to record the runs and a previously acquired MP3 player with the podcast on to tell me what to do.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on July 17, 2020, 05:23:30 pm
2. Create own programme in Garmin Connect, using same intervals etc. as C25K. How laborious that would be for an 8 week 3x per week programme... although there are a lot of repeats I suppose.

Took me ~20 minutes on the website to do all of them, once you've done one you'll get the hang of it and they get easier as it goes on. Many of them are the same so you don't have to create 3 for every week. Then 5 minutes to drag them to the calendar in roughly the right place[1], then sync.

I don't wear headphones when I run so I needed the watch to tell me what to do.

1. That way you press the top right button to go into activity mode and it says something along the lines of "Do you want to do X that you have scheduled for today?" and you can press again to cue it up.

If you don't end up doing the run on that day then it's a bit of a faff to go through the workouts to find the right one and start it, but no more of a faff than I usually do before starting a run anyway.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on July 17, 2020, 05:32:23 pm
3. Would it possible to have the C2K programme as an album, one track per day? I know it is available as a podcast, but only on iTunes unless I’ve missed it.

Must admit, in 1 and 2 I would miss the prompts and what-not.
Can download them all as MP3 files here, click the link for each week. https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
Just copy them onto the watch, should play the same as any other music.

Ah ok, I looked at that page but didn’t click on any links as I assumed they were for iTunes. Thanks.

2. Create own programme in Garmin Connect, using same intervals etc. as C25K. How laborious that would be for an 8 week 3x per week programme... although there are a lot of repeats I suppose.

Took me ~20 minutes on the website to do all of them, once you've done one you'll get the hang of it and they get easier as it goes on. Many of them are the same so you don't have to create 3 for every week. Then 5 minutes to drag them to the calendar in roughly the right place[1], then sync.

I don't wear headphones when I run so I needed the watch to tell me what to do.

1. That way you press the top right button to go into activity mode and it says something along the lines of "Do you want to do X that you have scheduled for today?" and you can press again to cue it up.

If you don't end up doing the run on that day then it's a bit of a faff to go through the workouts to find the right one and start it, but no more of a faff than I usually do before starting a run anyway.

Might give it a go, thanks. I see what you mean about the missed run situation. Nevertheless, it might be a better solution than the podcast method, e.g. alerts than do not depend on connection to hearing aids.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 17, 2020, 11:26:38 pm
Sgt P, do you wear your hearing aids when running? You mentioned that you can connect your watch to your hearing aids, is that because you’ve bought them privately or do you use an intermediary device to connect Bluetooth to inductive coupling?

I’ve broken one of my hearing aids and need a retest as well. But the ear clinic is closed at the local hospital so I need to post the broken one to them. I’d love some Bluetooth connectable aids, but they were too high end for the NHS at my last fitting.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 18, 2020, 07:20:18 am
I found it easier to follow the NHS app from my phone which I wear on my arm using a Quadlock armband and case.  I also religiously created custom workouts on my Garmin which at the time was a 735XT for each of the three runs for the coming week.  It doesn't take long.

Nice distance for the week.

I’ve just paid for my lazy start as I’ve just got back from a very sweaty 5k. It was a difficult start as well. It was only planned as a 25 minute run, but I decided to do 5k instead. I did nearly change my mind more than a couple of times, but managed it in the end. Much more of a head game today than just my body.

Thanks.  I am on target for my first 100k month.  In January I did just 7.3k!!!

At least you did get a run in.  A run is a run.

I hate it when my brane is telling me to stop during a session.  It is crackers that our own brands seem so determined to undermine our own efforts. 

Keep on going.  👍
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on July 18, 2020, 10:20:57 am
Sgt P, do you wear your hearing aids when running?

Yes, bought privately. I do have NHS-issue hearing aids too, for back-up. I think there is a of regional variation in what the NHS provide, but in my case I’m afraid I found the privately bought ones to be much better in terms of sound quality and fit. That’s partly down to lack of follow-up for adjustment and odd local choices as to ear mould design. Having said that not all privately-available hearing aids suited me either.

Current ones are Bernafon Zerena 9s and I have a Soundclip device which receives Bluetooth then transmits that to the hearing aids. All works fairly well. There are hearing aids that connect to Bluetooth devices directly but at the time such aids were iPhone only. Since then I believe Android-compatible devices have come along.

I found it easier to follow the NHS app from my phone which I wear on my arm using a Quadlock armband and case.

It probably is easier, it’s what I have done up to now, but I am keen to see if I can avoid carrying a phone on runs.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on July 18, 2020, 09:26:54 pm
I hate it when my brane is telling me to stop during a session.  It is crackers that our own brands seem so determined to undermine our own efforts. 

I hate running[1]. I love having gone for a run.

1. Most of the time. Running more slowly means it's much less unenjoyable.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on July 19, 2020, 01:03:07 pm
I hate running[1]. I love having gone for a run.
That was the way I felt when I first tried running, about thirty years ago.
These days weirdly I do actually enjoy the process, most of the time.
So maybe you'll learn to love it one day.  :)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 19, 2020, 04:10:52 pm
I hate the first 1k or so, some days REALLY hating it, others less so. But once I’ve got into the rhythm of the thing I quite enjoy it now. I’m looking forward to losing more weight because I think that will make a big difference. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 19, 2020, 07:11:33 pm
I love running.  I love the solitude, the thinking time, the feeling of freedom.

I hate getting out of the door some days but once I am out all is well.
Title: Re: Beardys running log - Ct5k
Post by: Sergeant Pluck on July 19, 2020, 07:31:25 pm
I love it too but that didn’t prevent me from just stopping one day, in full knowledge of the benefits.

Planning to start again this week.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 19, 2020, 07:33:51 pm
I love running.  I love the solitude, the thinking time, the feeling of freedom.

I hate getting out of the door some days but once I am out all is well.

This is how I feel. Plus I love the feeling of running, of flowing over rough ground or padding, metronome like, along the pavement. Then there is changing weather and seasonal scents. It’s all good to me, but I have been doing it more or less since I was a little’un - which is quite a long time ago.

Did 9 miles yesterday at a reasonably hard level of effort and the, for a change, went for a bike ride today. I was reminded how different the demands are as the ride wore on...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 19, 2020, 07:46:59 pm
Ah yes, the nature. I’ve become more aware of the stuff around me than I have been for a long time. There was a red deer on the roadside last week and I passed within a metre of her while she dithered between running across the road or running in front of me. I also see far too many dead muntjac deer on the roadside. If I wasn’t so deaf or plugged into my sounds I’d probably hear lots of birds as well.  :D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 20, 2020, 06:59:41 am
Out for a sparrow-farting 12km this morning. 

As the sun heaves itself over the rooftops and tree canopies the birds sing and the little creatures scurry about in the bushes and hedgerows.  Other early risers amble along whilst their canine companions bound along stopping only to stick their inquisitive snouts into clumps of undergrowth or curiously sniff a suspicious pile of detritus. 

They all know me well and ignore me just as they would a notice on the park railings or a bag of something unpleasant hanging from the low hanging branches of a tree.  😕

And now?  Feet up, coffee to hand, porridge in the pan.  Great start to my week.  😀  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 20, 2020, 10:37:14 am
Very poetic.  :D

My outing wasn’t as late as last time, but still getting very warm. And only 5k for me, but something completely different. I explored some of the off road paths this morning, so needed to stop and review the map. I’d checked the map before I set off, so I knew roughly where I was going, though I’d not gone as far as plot a route. GPS devices make such navigation a trivial activity, especially when they are using OS maps.

The result was of course that the ToJ proclaimed it unproductive, but I don’t care because I really enjoyed it.  :smug:

If I’m going to explore more of these paths I’m going to have to consider some sort of anti-tic protection for my lower legs. There are a lot of deer hereabouts and the last thing I want is Lymes disease.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 20, 2020, 11:12:47 am
Ah.  My ToJ is still proclaiming me as productive although I don't believe the duplicitous silicon devil.  Sounds like a nice, easy leg stretch. 

For my Wednesday effort I am considering a gentle bimble along a former railway line turned sheltered place to walk and part of a Sustrans route to nowhere.  I need to do 6k and the section in question is just over 3k long, so there and back!

And, it gives me a feeble excuse to try the Brooks Cascadia 14 trail shoes that I picked up in a wide fitting for a bargainous price a few weeks back.  I bought them to replace a pair of Inov8 Parkclaw 275 GTX which I do not get alonv with so well.  A bit too tight for me across the forefoot.  Only 8kns use too.  🙁
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 20, 2020, 11:21:05 am
I would have expressed an interest in the Park claws, but given your description and my W I D E plates of meat, there’s little point me even enquiring about the size. In any case, given how dry it’s been of late, the ground is hard enough for road shoes.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 20, 2020, 11:23:13 am
I’m unproductive at the moment... it always follows if I miss a bit and then ramp up. I think it picks up the loss of fitness alongside increased volume and draws a wrong conclusion. It reverts after a few days.

Tbh, I like the total training load metric and the recovery time. Training effect is also useful, with the caveat that it might decide an easy 12 mile run is only 3.0, but my legs know it was 12 miles!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 20, 2020, 11:24:32 am
I would have expressed an interest in the Park claws, but given your description and my W I D E plates of meat, there’s little point me even enquiring about the size. In any case, given how dry it’s been of late, the ground is hard enough for road shoes.

I’m on my second pair of X-Talon 190s. I’m now trying to preserve them for the territory they belong on and using other shoes for trail at the moment.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 20, 2020, 12:42:52 pm
I would have expressed an interest in the Park claws, but given your description and my W I D E plates of meat, there’s little point me even enquiring about the size. In any case, given how dry it’s been of late, the ground is hard enough for road shoes.

I too am a wide foot.  I have found Brooks 2E width fitting available in a limited number of their shoes is perfect for my flippers!  I bought the Cascadia 14's as they get reasonable reviews and I found a 2E width fitting version.

I agree that the ground is quite firm just now but I just feel the need to give them a run out.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 22, 2020, 09:26:16 am
I think this morning was more like pidgeonsfart but I was up before 5 still.  I decided against running on the enclosed old track bed and instead did my scheduled 6km in my ageing road shoes around the local rec.  I concentrated on pacing and even managed a negative split which I did try for. 

Yet Another Good Run. 

9k on Friday will take me to yet another new monthly total PB with a whole week to spare. Hoping to reach 100k for the month next Wednesday then consider the month end tilt at a 5k PB next Friday.

Here's hoping that progress continues as it has been so far this year.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 22, 2020, 10:02:11 am
Damn you PB. I’ve prevaricating somewhat this morning, and my only consolation was that there was something in the air because PB hasn’t been out yet. Mind ewe, I’ve got an intervals session to do so it’s not really even a proper run. (There I go again :facepalm:)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 22, 2020, 12:10:17 pm
If my getting out is motivation for you then that's good.  👍

'm thinking about thinking about whether I should start doing intervals.   I hate the idea but for no rational reason.  🤔

What are you doing in these interval sessions?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 22, 2020, 12:19:38 pm
If my getting out is motivation for you then that's good.  👍

'm thinking about thinking about whether I should start doing intervals.   I hate the idea but for no rational reason.  🤔

What are you doing in these interval sessions?
The intervals I’m doing at the moment at 20 second sprint 45 second stager back to the start. I got up to 14 repeats, but the taper has me doing 8 repeats today. I might actually do 10. Once I’ve got to 20 repeats and when (if!) they start getting easier I’ll increase the sprint by a few seconds.

 Unless,I start doing a half M training plan and that has different Ideas. But as I said up there somewhere, I’m going to try and consolidate with a intervals, 5k, 10K each week before I move on.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 22, 2020, 01:25:52 pm
The Running Channel (https://youtu.be/Qrmx_Zt9oo0)

Quite a coincidence.  I'm thinking of making my Wednesday run something like this.  I can rotate between the examples in the video and also I have an interval workout which I haven't used yet.

I find that The Running Channel is quite a good resource.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 22, 2020, 05:22:49 pm
Thanks for the YouTube link PB. I think  :)

Just been out to do my interval session. I’m a lot hotter and sweater than the ToJ suggests I should be.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on July 22, 2020, 10:18:44 pm
I find that The Running Channel is quite a good resource.

Kate from there is local to me (my daughter was at the same nursery as her two) and she's in the same running club (not that I have anything to do with the running club, I mostly joined just to have a cycling club to put down for entering a 24h TT).

I see her out and about every so often. Disturbingly fast. Saw her coming the other way last Sunday near the end of my 10k. By the looks of Strava she was doing a 90 minute "easy" run at 5min/km pace.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 24, 2020, 05:03:58 am
Damn you PB. I’ve prevaricating somewhat this morning, and my only consolation was that there was something in the air because PB hasn’t been out yet. Mind ewe, I’ve got an intervals session to do so it’s not really even a proper run. (There I go again :facepalm:)

I am not prevaricating.

I rose early and should now be leaving the house.  Instead I am sipping coffee having decided to take a day off.  My monthly totals are good, I have a long run planned for Monday and there are a few jobs about the house including some baking of cakey things that I feel deserve my attention today.   I am pretty sure that the world isn't going to shift on it's axis as a result of my rash behaviour.  😉

So, just like Garmin Connect, I am having a day or two off!!!  Enjoy your day and your weekend folks.   😀  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 24, 2020, 09:59:09 am
I’m having a bad day as well. The only reason I’m out of bed is because our bedroom is also Dr B office and she says she can’t do with my snoring while she’s working. There’s also weather happening as well...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 24, 2020, 10:13:30 am
Sorry to hear this Beardy.

I've just set up for coating the front door with Osmo and I am lining up a baking session later.  And the ToJ reckons that I can be unproductive, eh?  😉
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on July 24, 2020, 10:25:39 am
The major thing to remember about the ToJ is that it is taking the current day into account.

If you regularly do runs, say, Monday, Wednesday and Friday then a couple of weeks in it'll say nice(r) things on Saturday, Sunday, Tuesday, Thursday.

But looking at it on a Monday morning it'll see that in the last 7 days (including that day) your running load is down because it doesn't go back to the previous Monday where you did a run. It only really makes sense if you've done your run for the day if you had one scheduled.

Even then it may be unkind but I only see that if my training in the last couple of weeks has been less intensive than it has been in the past.

It's also better if there's a bit of structure and variation to your training. Mine used to say "Detraining" or "Unproductive" quite a bit when I just used to go running. Now I've got a progressive structure (a 4-week cycle of easy, medium, hard, recovery weeks) I now get it saying "Recovery" instead of "Detraining" or "Unproductive". It's expecting a balance of "low aerobic", "high aerobic" and "anaerobic" load rather than just smashing out one "high aerobic" run after another (which is what I used to do).
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 24, 2020, 05:39:17 pm
Jobs almost completed and my Camelbak Nano Handbeld arrived this afternoon.   I will take it for a spin when I go out next as the next run is my long (12k) run.

Sunday perhaps, most likely Monday but we'll see.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 26, 2020, 11:38:07 am
I’ve had a poor 3 weeks for various, but mostly work and family, reasons. Garmin thought I was unproductive.

Anyway rode 30 miles yesterday and went for a run this morning that finished up at 12 miles - I didn’t really know where I was going. Apparently now I’m in Recovery! Felt nice to be out in the sunshine and I should note that I didn’t get wet riding yesterday am either.

Right, off to the tip - unproductive, me?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 27, 2020, 08:51:16 am
The rest of last week continued to fall, and like a dropped knife, I didn’t try and catch it.

That’s behind us.

Up and out reasonably early (for me) this morning although only a bit over 4K at a moderate pace. ‘Unproductive’ in terms of physical fitness, but immeasurably productive in terms of headology. 

I’m off plan now as well, mainly because I can’t download any new sessions. But that’s unimportant because this was the last week of that particularly plan and I was already departing from it. I need to devise my own simple plan for the next few weeks, one that’s easy to follow without technical assistance  ::-).

And I need some new shoes.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 27, 2020, 09:32:43 am
Yes, you need a target.  I find that without a target I drop off very quickly.

Good that you got out though and good that you want to do some planning.  I recommend looking at some of The Running Channel content and others of curse to get ideas about how to plan and structure your training for both goals an motivation.

Heck, I'm even contemplating getting a notebook and starting a Training Log from 1st August for my Half and full marathon targets.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 27, 2020, 10:14:37 am
I was glad that today is an allowed rest day given this morning’s rain and my struggle with the bed - also first day back at work for a week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 06:36:54 am
Having enjoyed six days off I went out early today for a trot.  I had no real motivation but vaguely planned to do a 12k.  As I approached 6k my brane intervened and refused to let me go on.  Feel good for getting out though so that's OK.

Tried carrying my Camelbak Nano handheld bottle today.  Not entiry convinced but also not a disaster.  Will persist on the "long" runs for now.

Due a crack at my 5k PB later in the week.  I will give that a crack on Friday and in the process clock up my monthly total distance PB to date.

From next week I am going to replace my 1 hour Friday run with interval and /or hill work type sessions.  The variety should be good for me.

Oh, the session uploaded to Garmin too.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 28, 2020, 09:18:28 am
Good stuff P. Bear.

There must have been something in the air last week it seems. But a break now and then never hurts.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 10:42:04 am
Clearly 5g was affecting Garmin and all us Garmin users.   ;)
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on July 28, 2020, 12:36:05 pm
Having read this thread for ages and having never run before in my life, on Sunday I downloaded the NHS podcast and did the first run. I found it fine. Will go out for the second one today when my lunch has gone down. I wore cycle gear as I have no running gear, but of course not my cycling shoes! I have some reasonable Nike trainers.

My sister did a Couch to 5k a couple of years ago and if she can run, so can I, although I am heavy in the hips and 20kg heavier than I should be (but 20kg less than two years ago thanks to KETO). I do a lot of walking so hopefully my joints won’t be too wrecked by this. Wish me luck!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 01:08:37 pm
Go for it AH.

I reckon that I was close to if not over 20kg too heavy when I started in January.  Slow and steady wins the race.

Will look forward to your progresss posts in here.  You can see from both Beardy and myself that 5k is only the beginning ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on July 28, 2020, 01:17:25 pm
Good luck AH. I think there is a degree of aerobic crossover so be careful not to overdo it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 28, 2020, 01:31:45 pm
Yeaee. Another one joins the fray. If I can do it with some 35kg of extra lard and the motivation of a sloth, then anyone can. My knees haven got any worse than they were before I started, and my WeightLoss doesn’t seem to have been improved by the running, but on the plus side I can now walk up most urban hills without feeling as if I’m about to die.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on July 28, 2020, 02:08:01 pm
I was 98kg back in March when I'd got to the end of C25K and was running 5k or 6k a few times a week.

I'm 1.75m (5'9") so even by crude BMI that was more than 20kg over weight as a BMI of 25 (the borderline between normal and overweight) for my height is ~76.55kg.

For a more objective measure, last time I was 76kg (around the time of LEL 2009) I still had a bit of a spare tyre visible, so I expect that to lose that would mean I "should" be ~70kg.

I always enter events (particularly marathons) with good intentions on losing weight before race day, but never actually losing anywhere near what I should. The three marathons I've done I've weighed 85kg, 89kg and 93kg. I've now promised myself not to enter any more marathons until I weigh under 80kg. Half marathons are fair game, I've had little problems running those even at 95kg+ so I'll get back to doing those regularly once I've built up the distance again, I may wait until I'm under 90kg though, just for a little psychological boost.

Even at 93kg (so 23kg more than I probably "should" weigh) I can still run a 26:25 5k. It does depend where you carry your extra weight though. I'm stocky with powerful legs and although I've got a visible gut people only seem to put 5kg extra on me rather than 20kg and are really surprised when they find out how much I do weigh (and not because they're being polite). I've also played 1-2h of 5-a-side football pretty much every week for the last 20 years, so my joints are used not just to carting my lardy frame around a football pitch but are also used to sharp changes in direction and twisting that you don't normally get with a linear exercise like running.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 28, 2020, 02:31:02 pm
Having read this thread for ages and having never run before in my life, on Sunday I downloaded the NHS podcast and did the first run. I found it fine. Will go out for the second one today when my lunch has gone down. I wore cycle gear as I have no running gear, but of course not my cycling shoes! I have some reasonable Nike trainers.

My sister did a Couch to 5k a couple of years ago and if she can run, so can I, although I am heavy in the hips and 20kg heavier than I should be (but 20kg less than two years ago thanks to KETO). I do a lot of walking so hopefully my joints won’t be too wrecked by this. Wish me luck!

Yay!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 02:43:32 pm
Yeaee. Another one joins the fray. If I can do it with some 35kg of extra lard and the motivation of a sloth, then anyone can. My knees haven got any worse than they were before I started ...

There is evidence to show that running for the majority of folk is not contributory to knee problems.  Quite the opposite in fact.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 28, 2020, 02:46:04 pm
Yeaee. Another one joins the fray. If I can do it with some 35kg of extra lard and the motivation of a sloth, then anyone can. My knees haven got any worse than they were before I started ...

There is evidence to show that running for the majority of folk is not contributory to knee problems.  Quite the opposite in fact.
excellent news. I shall cross that off the cons list for running forthwith.  :)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 02:56:09 pm
If you have a dig around The Running Channel content you will find one stating this in one of those "mythbusting" type vids.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 28, 2020, 03:29:27 pm
I'm not light (for my height) with a BMI of 28. Several dodgy joints.
Unless I do something stupid, I can plod around 10km without any problems.

My eldest step daughter is not a "runner's build" and really enjoyed doing couch to 5km.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on July 28, 2020, 04:40:21 pm
I have occasional knee issues from cycling so am being careful.

Second jog was fine today, I very slightly feel my hips but nothing significant.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 05:09:08 pm
Especially in the early stages make sure to give yourself plenty of recovery time between runs as well as doing dynamic stretches and a warm up walk before you begin.  I do a ten minute stretch routine before walking 1k and then starting my run.  I walk at least 1k afterwards and do some static stretching when I get home.

If you stick at it you may be surprised at how quickly you improve. 
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 28, 2020, 06:28:06 pm
I have occasional knee issues from cycling so am being careful.

Second jog was fine today, I very slightly feel my hips but nothing significant.

Running and cycling have different effects on me - maybe slightly but not entirely generalisable? - running has  marked effect on muscles post run, so a long hard run leaves them tired and possibly even feeling a bit 'fragile'. Joints tend to be absolutely fine. Cycling can drain energy if long enough, but muscular recovery tends to be quite quick. However, I'm more likely to note slightly sore knees or, occasionally, hips afterwards. I quite like a mix, but I've been running since I was a teenager, albeit with some very low volume/high mass periods.

PB, Beardy and Greenbank are pretty inspirational, whether they realise it or not, and have all paid their dues.

Enjoy - it really is a wonderful sport way of playing.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 28, 2020, 06:44:28 pm
So kind Mike.  Much appreciated and totally not deliberate.

Starting in August I am going into a four week cycle.  Monday is the long run, Wednesday will be a 6k easy "trail" recovery run and Friday will be interval and speed work.  I am hoping to inject some swimming and pilates in between these sessions.  And, the impending arrival of Big Yellow may herald an occasional cycle ride as well.

I have three different sessions for Fridays so every fourth Friday will be a mad dash attempt at my 5k PB.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 28, 2020, 09:12:09 pm
I’m late to the party because I don’t know what to say. I’ll try thank you Mike, but it seems somewhat mean as a response. I have to be honest though, the reason I started posting here is because you lot don’t complain and have put up with, any even encouraged, my continual drivel. It was nice when PB and Greenbank joined in and my improvements have in a large part been down to their support and encouragement. The real test will come when the weather turns cold again, although I’m hoping that my gains this year will encourage me to do more through the winter to try and maintain them.

To anyone else who’s been reading this thread and wondering whether to join in. Do. I mean if you don’t try it, you won’t know.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on July 28, 2020, 10:01:32 pm
I've tried many times in the past to do running and never gone beyond a couple weeks. I'd say this thread and the Cross Training one are what really spurred me onto giving it a proper go this time and I'm really enjoying it.

Well, for some runs enjoy is probably generous but overall I'm enjoying the fact I can do it. And I'm probably the fittest I've been in several years.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on July 28, 2020, 11:17:18 pm
I too would say that this thread was what pushed me into running again.
Thank you.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 29, 2020, 09:14:34 am

Well, I’d better get out there for this mornings run then. I don’t want to disappoint our public.  ;)
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on July 29, 2020, 09:44:51 am
The real test will come when the weather turns cold again, although I’m hoping that my gains this year will encourage me to do more through the winter to try and maintain them.

There's 2 things that helped me with this:
1. Habit forming. If you've made space in your week to do something on a regular basis, it becomes just a thing that you do.
2. Getting beyond the point in your running where you only have one speed. When I first started running, I was either running or I wasn't. My run speed was just above my walk speed, and I was putting in a lot of effort for it. A very specific improvement point was the realisation that my speed had picked up to the point that I could ease off, go slower, but still be running. That point allowed me to increase distance, but also to enjoy the act of running (vs. the enjoyment of having finished the running) because I wasn't thinking about how hard it was all the time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 29, 2020, 09:56:00 am
I joined the thread because of Beardy being brave enough to put it out there.  Greenbank's presence only makes it better.

I am inspired and motivated by having my virtual training partners here day in, day out and if more join and stick with it then all the better.  I hope that we are all motivating each other.

I was looking for a running forum for my fix but it's all here in Beardy's thread.

Thanks mate.  Thanks also to everybody who has helped this thread along.

We need to ensure that we get an in person run together including everybody who fancies it at some point in the post covid future.  I wonder if I could arrange camping weekends and fit in parkruns or 10k's somewhere ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 29, 2020, 11:32:11 am
Well that’s a bummer. I went out for a run and decided to explore some more trails. The thing is I set my watch goin on a work out and it finished the workout about a third of the way into the run.But I didn’t notice until I’d done two thirds of the run when I ‘resumed’ the session. I’ve now got a very improbable looking route and a time and distance that don’t reflect my session.  :facepalm: >:( :-[
It’s all this influencing people, it’s gone to my head.  O:-)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 29, 2020, 11:36:06 am
I must have a setting deep in the bowels somewhere set differently as mine auto resumes at the end of a programmed workout.

Garmin ate your homework!  😃
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 29, 2020, 11:42:08 am
I’ll have to look a for that, but you could have told me before! It’s typical though, there’s a major outage and I manage to avoid any problems, everything gets back to more normal and I screw up!

Still, if was a good run, and I enjoyed being out in the fields for a change. I used to do an amount of fell walking in my youth, and while that is a bit tricky here in the depths of the Angles of the East, there’s more than enough countryside to explore. I can see me getting into that no I’m getting better.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 29, 2020, 01:26:14 pm
I 9nly wish that I could have told you about it but there are two reasons why I could not.

1:  My telepathy ain't working, and,

2: I only know that it must be there somewhere because my old 735XT did what your Fenix6 does but my Fenix6 auto resumes.

I'll have a dig into settings one day out of curiosity but I actually quite like auto resume on workouts. 
Title: Re: Beardys running log - Ct5k
Post by: hulver on July 29, 2020, 10:52:50 pm
I'm jumping into the c25k thing as well. I've tried it in the past, but being rather overweight, got injured after trying to take things too fast. I've lost weight recently, but still very heavy (120kg!) so taking things easy. First run today, some knee and ankle twinges but went fine. I'll give it a few days before the next one.

It's great to see so many people making such good progress on here. Well done Beardy and Polar Bear in particular.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 29, 2020, 11:27:49 pm
Hulver, I was over 120kg just after Christmas and I’m still 117kg. Just take it easy and measure your success against your own progress, not anyone else’s. I’m too,fat and a bit slow, but I’m really enjoying my running just at the moment because I’ve recently started to run some of the footpaths away from the roads. Everyone here has been a huge support so although I don’t think any of us would profess to be experts, we have recently done what you are proposing to do and one of us might have a helpful answer.
Title: Re: Beardys running log - Ct5k
Post by: hulver on July 29, 2020, 11:29:40 pm
Hulver, I was over 120kg just after Christmas and I’m still 117kg. Just take it easy and measure your success against your own progress, not anyone else’s. I’m too,fat and a bit slow, but I’m really enjoying my running just at the moment because I’ve recently started to run some of the footpaths away from the roads. Everyone here has been a huge support so although I don’t think any of us would profess to be experts, we have recently done what you are proposing to do and one of us might have a helpful answer.

Thanks Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 30, 2020, 06:48:20 am
Welcome Hulver.

I too am a member of the 100kg plus club.   However, the only weight limitation that I have encountered recently is the weight of expectation that I have pressured myself with.

C25K is not as simple as a nine week programme.  If you have a bad session, miss a session, find a session or a week too hard, just reschedule and / or repeat it.  It's an outline progressive plan to get you to 5k, eventually.

I have found great resources on YouTube including a guy called Andy Clayton who has a series of vids on C25k and so some on going beyond 5k.  There is also lots of other stuff on YouTube  from all kinds of people as well as broader running content and even guys who put up training plans and materials.  I'll have to do a round up and share my favourite content providers.

One of my favourite discoveries was on The Running Channel and was a vid about Jeff'ing.  Jeff'ing is run walking, i.e. walking when you need to. 

It took me at least four attempts at C25K over quite a period of time (years) to crack C25K so don't worry.  It will happen sooner or later. 

Keep us regularly updated of progress please.   Same for AH and anybody else venturing forth.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 30, 2020, 07:12:43 am
I got home last night to be greeted by a partner who said "I've been running."

I don't think she's run anywhere since she was a schoolgirl.

Expecting a lot of groaning and complaining this morning. She's following C25k, but might be going a bit fast. Estimate she did nearly 5km last night.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 30, 2020, 08:31:55 am
Is she doing 5K2C?   😀
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 30, 2020, 09:02:32 am
Is she doing 5K2C?   😀

Lol. She started with 10min walk, because she wanted to get past someone who was ambling along the road. She walks fast so I suspect her walking speed is about the same as many runners!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 31, 2020, 05:56:56 am
Been out for my end-of-month 5k PB attempt.

Knocked 38 seconds off my previous 5k PB and clocked 29:04.  I regard myself as almost a sub 30 5k runner now as I have dipped below 30 minutes twice!  😊

Also clocked up my most kms per month but what is far more important is that I have got into the habit of three runs per week. 

Feeling a tad smug and looking forward to my new plan which I start on Monday. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 31, 2020, 06:40:24 am
Morning PB, another early start I see.

Congratulations on the 5k And monthly distance. Enjoy your moment of Sumgness, you’ve earned it.  :thumbsup:



As posted elsewhere, I’ve gone some turmoil here, so I don’t know if I’m going to be able to get out this morning as planned. I’m not happy. I’ll update the thread later if I do get out.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 31, 2020, 06:56:12 am
Get out for a run if you can, Beardy.

It will do you good. Getting out the door will be hard, as will the first 5min of the run. But it will do you good.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 31, 2020, 07:12:52 am
Morning PB, another early start I see.

Congratulations on the 5k And monthly distance. Enjoy your moment of Sumgness, you’ve earned it.  :thumbsup:



As posted elsewhere, I’ve gone some turmoil here, so I don’t know if I’m going to be able to get out this morning as planned. I’m not happy. I’ll update the thread later if I do get out.

Morning Beardy,

Many thanks - much appreciated.

Missing a run because of life isn't the end of the world.  I found taking a break last Friday immensely revitalising.  Having said this, I know just how much a run  an lift my spirits.

The ToJ is amusing me.  I have just knocked out a 29:04 5k and it is predicting that I can do 5k in 29:29.  Planet Garmin is a truly fucked up place.  🤣

Hope things pan out for thr better and you slip those running shoes on sometime very soon.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 31, 2020, 10:47:36 am
I took myself off for a run, got lost, got hooked onto a bramble, by the nose!, and ended up walking home because it was too hot.

But I do feel better. The run allowed me to clear my head and the walk back gave me time to think things through. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on July 31, 2020, 10:50:02 am
exercise; even when it is bad it is good.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 31, 2020, 10:54:47 am
Ah, the joys of running.

Glad you got out Beardy and that even Iin adversity it improved your wellbeing.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 31, 2020, 11:11:19 am
Thanks folks.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 31, 2020, 11:18:42 am
My pleasure.

Keeping an eye out for updates from our latest recruits.  I remember all too well how tough it was in the early weeks.  It helps to know that others are also pushing through and that there is light at the end of the tunnel.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on July 31, 2020, 02:35:28 pm
I did my third run of week 1 today after work. https://connect.garmin.com/modern/activity/5312634090 (track does not include warm up walk before and cool down after).

I went straight out after work and before lunch as it was already 31 degrees here and due to heat up to 34. I get home from work at 12:15, start at 07:00.

As I don't eat breakfast (am keto) I hadn't eaten since last night, and had done two velomobile commutes to work (10 minutes each way), but I really didn't feel the need for any food before the run. It is very convenient to power from ketones rather than carbs.

The run felt relatively easy again. I take smallish paces and I am not a great deal faster than walking and I am not particularly elegant but that's not the point. I fortunately don't get too badly affected by heat when cycling and it seems with running too.

We are expecting electric storms on Sunday so I will have to see if I can fit in the first run of week 2 then. If not I'll aim for Monday, Wednesday and Friday runs directly after work (and before lunch) as that is a time when it is a bit cooler and there aren't so many people out and about on the quiet country lanes.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on July 31, 2020, 02:56:56 pm
I am slightly envious of your incredible heat shield. 

And, congratulations on finishing week 1.   

Access to your garmin link is limited I'm afraid.

Title: Re: Beardys running log - Ct5k
Post by: sojournermike on July 31, 2020, 04:08:56 pm
Well done all. Thinking of Beardy’s bramble, I always used to reckon that if I didn’t bleed it wasn’t real - albeit brambled legs rather than face. It’s all good:)

I went for a run at lunchtime today - couldn’t resist as it was so sunny and warm. Have to say that it reminded me of running in Provence a couple of years ago, without the vineyard and olive groves, but a place in my mind. HR high and pace slow, but just lovely. Did I say I like the warm.

Looking forward to more reports and smiled at AH’s velomobile commute. There’s a way to arrive.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on July 31, 2020, 04:21:16 pm
I got my run in before half-eight this morning and it was already too hot for me. 
And I was very slow, but at least I was out there.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on July 31, 2020, 06:06:08 pm
That bramble was REAL! I couldn’t get the damn thing out as 3 separate thorns punctured the skin two of which must have been opposing. The people who drove past must have wondered what the hell I was doing while I was simultaneously trying to stand still, hold on to a bramble stalk without getting more punctures, trying to stand on tiptoe because I must have hit the bramble as I came down, and trying to workout which way the thorns were sticking in me so, I could remove them without too much damage. The tears did bleed a little, (I,was unsuccessful in working out which way they went in)  ut the puncture wound less so.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 03, 2020, 06:18:21 am
Hmmm...

Got up as planned.  All the pre run stuff went to plan.  Left the house full of anticipation for my 12k run.  Once again at 5k the self-doubt crept in.   I have no idea why this is happening.  Last week I stopped at 6k, this week at 7k.  It's as though my brain just doesn't want to do the distance.

That's one missed run and two truncated ones in the past two weeks.  Forget my current plans - my head clearly doesn't share my thoughts!

I need to somehow reset my stupid brane.  I know what happens when I lose the enjoyment factor, I just stop.  I don't want that to happen but I don't think that I have control of it. 

Ho hum. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 03, 2020, 08:33:28 am
Morning PB. Sorry to here of your issues, perhaps a change of route will help? An out and return route means you’ve got to do the second half distance anyway so you might as well run it. Or perhaps a distraction technique as discussed in this weeks Running Channel video? I hope you get on top of it though.


I’ve got to wait until the groceries have been delivered and hopefully the current bout of weather will have desisted by then. I’m hoping not to have TEH DOWTS as a well, though my last run truncation was in part down to getting lost and extending my planned distance.   :facepalm:

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 03, 2020, 08:50:37 am
Morning Beardy,

I would love a change of route but there is a very significant reason why that is not possible for me just now.  You may be aware that I am registered as severely sight impaired / blind.  As a result I cannot just jump into a car and drive somewhere else, nor can I trust the local roads and pavements.  I have been doing a fair bit of local walking to try and find a "safe" alternative for me but without success.  Warwickshire councils are despucably bad at road and pavement maintenance.  At present I am stuck with my local rec "safe" 1k lap.  🤔

I do have a stretch of Sustrans former railway line which I am planning to start using for my Wednesday runs.  This is 3k out Nd 3k back so I can see myself doing the "out and back" no problem but I'm certain that I will not turn and repeat.

I will have to redouble my efforts to try and find somewhere else to run.  When the autumn truly arrives I can take the mid-morning bus out to Draycote reservoir but at present it is too hot, sunny or both for me to do this.

Hopefully I will crack this little mental block soon. 

Any treats in the shopping?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 03, 2020, 09:19:00 am
Ah, I didn’t know about the eye-sight, now I understand the rec laps. No wonder you find it ‘easy’ to give in to the BRANE‘S demands to ‘stop this nonsense now!’, I can’t even manage too start a second lap if my route is a shorter loop and goes past my house mid run. Chapeau on the achievements thus far. I’d offer to be a running buddy, but you’re a bit far from me, and besides I’m not sure you’d be happy at my pace and there’s no way (yet) that I could match yours.

Far too many treats in the shopping given that I’m supposed to be dieting  :-[
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 03, 2020, 10:51:06 am
Sent home from work early today as our server wasn’t working so we couldn’t do any work.

I took the opportunity for my first run of week 2 in the cooler morning temperatures.

It went fine, seemed not much harder than last week. I’ll run again on Wednesday and Friday, although the temperature on Friday is likely to be up to 34 degrees.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on August 03, 2020, 11:10:30 am
MrsC did her 2nd C25K run on the weekend. No soreness, she's starting to enjoy it.

We are going on holiday for a couple of weeks; she has declared that the running shoes are going with her.

Bit of a change from the holiday last year when she didn't want me to take my shoes.

I've already told her that if she turns into a runner she'll probably be faster than me. She has the legs for it.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 03, 2020, 01:25:52 pm
Week 1 run 2.

3km done. Took it nice and easy. Slight twinge from the knee when I started the first jog part, but no problem once I was warmed up and had settled into a nice pace.

I enjoyed it, really having to remind myself to take it easy and don't push things too much. I don't want to end up like last time.

Still, after 70km on the bike yesterday, this was a good was of stretching the legs.

I hope you can find your rhythm again PB.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 03, 2020, 01:38:48 pm
Good to see that others are getting their teeth into C25K.   Fond memories and reminds me not to waste six months of hard work.   Keep up the good work folks.  👍

Thanks Hulver.  I shall think about how to press restart whilst doing a 6k on the dissused Railway line at sunrise on Wednesday.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 03, 2020, 01:43:19 pm
Polar Bear, I have been thinking about your words about discouragement a little.

A couple of years ago I nearly gave up with the velomobile because the men I ride with are so much faster and I was simply exhausting myself whenever I rode with them. I would come in completely spent and they would say "that was a really relaxing ride, I feel like I haven't done anything." When we went out together the original 60km might magically extend to 80km and I would just be trying desperately to hang on. So I very, very nearly chucked the whole thing in.

Instead I chucked money at the problem and had a motor fitted (which has been wonderful, I wish I had done it before). However, what I also learned from this episode was to listen to my body. If I don't feel like doing something hard, do an easier version. I really don't want to fall out of love with cycling and if I kept forcing myself to do it when it was too hard for me, that is what would happen. Instead I ride as far as I feel I can manage that day and I am happier for it. I'm not chasing any distance or speed goals (motor is cheating anyway), I'm getting older now and my best days are behind me. But I want to keep riding for enjoyment, and so I make sure I enjoy it.

Lange Rede kurzer Sinn... if you only feel like running 6km instead of the 10km, is that really so bad? It's still a run, it's still helping your fitness. Maybe you will feel like the 10km next week.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 03, 2020, 02:22:26 pm
Polar Bear, this isn't advice or anything, or even saying that you're like me, this is just what happened to me.

I've always been a quiter. I give things up when they get hard. I never put the work in, I just did the bare minimum and when it wasn't enough, I gave up.

Until recently. When lockdown started, I started using my turbo trainer with TheSufferfest videos. I've done this before, but never like this, and never with the automatic setting of resistance used so much.

Previously when it got hard, I would ease off, or stop. I would convince myself that I'd done enough, couldn't do anymore, should save some energy.

Once I got into it though, I would carry on. It was only 40 minutes, then I could stop. So I did. I started finishing all the workouts. I would just carry on. If I was tired and didn't want to continue, I'd look at the time left and see that it was just 5 more minutes, or just 2 more minutes before a rest break.

I got in the habit of finishing, rather than stopping. It was a hard habit to break, but now when I'm on the bike, or running, I know that I don't have to stop. I can carry on and I will finish it.

Your runs are nothing to fear. You can do them, you've done them before. When the fear hits you, don't listen to your heart, listen to your head. You can do it, you know you can because you've done it before. Just do another few minutes, and then another few more.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 03, 2020, 03:09:51 pm
PB I would support hulver response.  I went on a counselling course (TA) many years ago and the person leading the course opened with the question, "How are you going to sabotage what you could learn from this course today?"

It has always stuck with me as i have many ways of sabotaging things.  In fact i have a job on my desk which could be a game changer or a failure.  My procrastination is the main reason it might fail though and then I would be proved right.

There is nothing wrong with a bad day and just walking for most of the run, it is all cardiovascular exercise.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 03, 2020, 03:12:09 pm
You see, this is why we should share, not to show off about what we’ve done, but to seek and give another point of view. I don’t think any of us are claiming expert status but I think most of us in this thread have a little more than a modicum of experience from various avenues of our lives. It’s unlikely that we will be having exactly the same troubling experience as someone else has Already had, but more then one of use will have had a similar enough issue that the sharing of experience is valuable. And if y0u think someone is speaking tosh wrt your own troubles, you can quietly leave their experience alone while possibly cobbling together a couple of others words of wisdom to help you along.

Apologies for the philosophical moment, I’m procrastinating in an effort to put off the moment when I drag the washing machine out of its crude filled niche.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 03, 2020, 04:47:16 pm
Some very good points there - thanks team.  👍

I shall do a pilates session tomorrow and have lined myself up for a 6k trail* run on Wednesday morning.  I'll do my thinking then with a fresh mind, different place to run and hopefully will have stopped beating myself up and will be thinking more rationally.

No snap decisions now. 

Hey, I did a steady 7k this morning - it's not all bad. 
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 03, 2020, 04:57:36 pm
I took myself off for a run, got lost, got hooked onto a bramble, by the nose!, and ended up walking home because it was too hot.

But I do feel better. The run allowed me to clear my head and the walk back gave me time to think things through.
I've been running a bit in lockdown, nothing as far as determined as some here it's fun. But mainly I wanted to comment on Beardy's bramble. I am jealous! Jealous of him having somewhere to run that features brambles, the nearest I get to that is the park. However, I did find a bramble cut on my left knee yesterday. At least, I think it must have come from a bramble – I stopped at a couple but they're not really ripe yet here – on yesterday's ride, but it looks surgically neat, a perfect arc; as if aliens have removed my kneecap and replaced it with a device beaming data back to their home planet.  :D
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 03, 2020, 06:53:34 pm
Ironically, the bramble that got me was hanging over the footpath that is next to the main road. I’d managed to avoid the murderous fauna while away from the road.  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on August 04, 2020, 09:05:27 am
So, 8 days ago I tore a calf muscle while out jogging. It was at the midway point, so I jogged slowly home.

Took it easy for 8 days, no running, no cycling. A bit of kayaking.

Went for a 5km run last night. Calf a bit twingy after 400m. Worse at 2km. Finished the run, bit slow and calf is as bad as it was 8 days ago.

This sucks. I'm on holiday in scotland at the end of this week, was looking forward to some running around outside, new places. I normally heal faster than this.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 04, 2020, 09:07:45 am
And now for something completely different. Well, sort of. Might contain traces of waffle.   ;D

No analysis, just my impression. You’ve been warned.

Big change of route this morning. I reverted to an old route, with a run by the river. I actually extended it because it was too short(!). I did about 8k all in. The rational for going back to an abandoned route was that it was early enough that there wouldn’t be too many people around. I was wrong, it was busy, so although it’s nice to run by the river, it’ll be a while before I go back to it. Which is a shame.

It was getting very warm by the time I got home, and indeed, I’m currently leaking copiously.

I ran further before I slowed than I had previously on this route, but more significantly the big hill at around 6k was nearly completed at a run. I got a lot further up it than 4 months ago, though I couldn’t quite get to the top. I started to get a minor cramp in a back muscle and I even started to get a stitch, and my legs feel a bit wobbly. So, what’s with the hill and all, I feel like I worked a lot harder this morning.

The ToJ somewhat predictably says that,I’m unproductive.

But it’s 9 o’clock and I’ve already been out, so it’s a good start to the day.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 04, 2020, 09:27:19 am
Great start to the day.  Pity about the thronging hoardes.  I don't envy your stitch but I do your effort.  Nice job Sir.

I'm going for a walk /shopping trip shortly and en route I will be checking out a potential short hill for intervals.  Overnight my brane seems to have formulated the outline of a "restart" plan and I'm feeling much more positive than I was yesterday.   
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 04, 2020, 09:42:43 am
Thank you PB. A new 5k Pb as well, but then the route does include a significant portion of down (corresponding to that later up) at the begging, so I’m reluctant to shout too loudly about it.

I’m glad to hear of your improving brane situation, I hope your plans workout.

MrC I’m sorry to hear of your injury, but it does give you an excuse to sit in the sun (in Scotland!) and let your SO pamper you. Ok, maybe a couple of fanaticise in that late sentence  ;D
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on August 04, 2020, 09:44:17 am
We are intending to swim a lot, but I'll miss the running.

Beardy, if you ran a PB 5k, then extended the run, you are improving a lot!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 04, 2020, 01:01:59 pm
Well, I checked out the hill and it is perfect for 30 second reps.  Tick.

I also visited the leisure centre/gym where I used to be a frequent visitor until mid-February.  I got a guided tour and detailed explanation as to how the procedures and processes work and it looks acceptable.  I'm pondering yoga on Tuesxay mornings and a swim on Thursxay mornings.

The "new" plan is to have a bit more variety and ease off on trying to push longer for now.  The Sustrans track on Wednesday mornings will help as will various interval routines on Fridays.   I am going to try and find a safe "out and back" or a loop somewhere, somehow that I can use on Mondays.  That is the more difficult issue I fear.  Once the autumn arrives I can take the bus out to Draycote Water mid-morning and that will be perfect until next spring.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 04, 2020, 09:54:57 pm
It sounds like you might have a way forward PB. I’ve been thinking of tai chi or some yoga myself, but have so far lacked the motivation to self start. Maybe I need to look for a local class.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 05, 2020, 06:26:56 am
We used to do a Pilates class once a week BC. Then we found an online Pilates class which is excellent. She categorises her classes by difficulty and length so it is easy to choose the right one.  She is aiming at normal people not gym bunnies and explains what to do. Pilateslive.co.uk is the website.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 05, 2020, 06:59:33 am
Thanks for that Chris.  I will check it out later.  There are also plenty of classes on youtube specifically aimed at runners.

I hope so Beardy.  Time will tell.

It was run time this morning ...

The ToJ rudely awakened me at 4:30a.m.  Peeling myself out of bed my fuggled brane remembered that I was going to do the sustrans trail for the first time wearing the new trail shoes.  Only just over 6k but a bit of excitement nonetheless.

On autopilot I went through my morning routine then had to change from my road running shoes into my trail shoes before leaving the house.  It was considerably warmer than Monday and I could feel the humidity in the air.  I don't like heat so this put me on a negative footing.

The entrance to the trail is about 0.7k from home so I took a brisk walk there and then dropped onto the trail.  There was a slight breeze blowing invitingly along the trail which cheered me somewhat.

I launched sedately into my stride and quickly settled into a rhythm.  The first half k came up quicker than I was expecting but a quick glance at the ToJ told me that the pace was about 30 seconds slower per k than on the tarmac.  This I expected so was not an issue.

The quirkiness of the route required me to turn at this point and retrace my steps but that was also expected.  I was beginning to enjoy the run though I could already feel the extra work in my legs and ankles dealing with the constantly changing dynamics of the surface. Undaunted I pressed on.

And on.

And on.

At just over 3.5k I reached the far end of the trail and turned for home.  At this point I was unexpectedly hit with the urge to stop and walk.  It almost overwhelmed me but somehow I managed to overcome the negativity, shouting at myself (the trail end is a good way from any houses) and pushing myself to keep running.  Step by step I overcame the negativity and settled down back into my rhythm.   A few minutes later the first road bridge loomed into sight and I suddenly felt really happy. 

Counting off the bridges and the paths I soon went through 6k and was within sight of my finish.  As I got to the finish I decided to run up the access track back to road level.  And so it was done.  That final uphill push caused me to pause for breath before walking home but I took every step with a huge smile on my face.  I'm glad that I did that.

A change of routine and I feel so much the better for it too.  Definitely woke some internal gubbins in the legs which have not been doing too much whilst I have been tarmac bashing.  Wonder if I will ache tomorrow?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 05, 2020, 08:19:30 am
Congratulations.  I so often fail those sort of tests that having somebody get through the test and push on is such an encouragement. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 05, 2020, 09:01:23 am
That sounds like n excellent session PB. Well done.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 05, 2020, 09:32:18 am
Thanks folks.  It feels like a victory which is good.  I'm still buzzing too which is even better.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 05, 2020, 10:42:46 am
Well done Polar Bear! Sounds like a great run, physically and motivation wise.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 05, 2020, 11:49:51 am
Thank you.

My mind is in a much better place than it was 48 hours previously.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 05, 2020, 04:35:46 pm
Did Week 2 Workout 2 today in 29 degree heat but it doesn’t seem to affect me except my AirPods weren’t saying in as well, I think the sweat was loosening the seal.

Felt good but I feel it in the muscles of my sides now.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 05, 2020, 05:20:47 pm
Excellent.   :thumbsup:

A little ache is often good but real pain is clearly not so.  Hope your aches are good ones.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 05, 2020, 05:48:59 pm
There was a video on the Garmin Coach programme about the difference between aches and pains. I didn’t watch it, just like I didn’t watch any of the helpful videos, so I can’t offer any helpful nuggets of pithy knowledge. Sorry.

I will add my acknowledgment of your continuing progress though, along with my observation that your cardio fitness is probably better than most beginning runners whereas some of your running muscles will be every bit as new to it. As such, perhaps you should ‘listen’ more carefully to what your muscles are saying because your cardio is not going to,be the limiting factor. Forgive me if I’m teaching ‘grandmothers to suck eggs’.

As an aside I will add that I find it very difficult, especially in the written word to find the right language not to come across as patronising. This is possible a consequence of a combination of Aspergers, dyslexia and a heavy reliance of implied sarcasm and self depreciation irl. It is rarely my intention to patronise, and when it is, I’m usually aiming for irony in any case.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 05, 2020, 07:22:41 pm
It‘s an ache rather than pain, similar to what you would get if you found yourself doing some velomobile maintenance kneeling on the grass trying to remove some silicone sealant around the kaputt indicators inside the Velomobile nose area. That was yesterday, dull aches and pains due to blasted indicators failing again, today‘s ache I put down to the run but it could be indicator-related.

On a side note, we have ordered silicon sealant remover and 5 spare LED indicator bulbs. This shows you how successful we were yesterday.

I think my cardiovascular fitness is very good due to cycling and walking and it’s just a case of training running muscles, learning a suitable running style for me and not overloading my knees and hips. I have had minor knee issues with recumbenting over the last few years so it is an area to watch. But all good so far.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 05, 2020, 09:30:41 pm
As it happens, my legs are aching today, which is unusual1 and I put down as an indication of just how much harder I did work on yesterday’s run. I’m hoping that it will either be gone in the morning or that I will run it off fairly quickly.

1. This is because I don’t run hard enough to get aches and pains rather than an indication of my super honed racing snake2 body.

2. May contain in part traces of LIE
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 06, 2020, 09:08:47 am
Several discoveries this morning.
First up, I found out that my headphones have died which leads into my second discovery, that running without sound is different. The third discovery is that I drag my heels when I’m well into the run, I might have been doing it sooner, but I was off road for that part of the run. Fourth up is that an of road rout looks very different in revers, though I only got lost a bit today. Fifth is that my tinnitus sounds very loud further from the madding crowd, but even so that quietness is very beguiling and I had to overrool my branes to not stop. I think ve also discovered that my muscles have caught up with my cardio in terms of fitness, although I couldn’t tell you if it was my legs or my lungs that jeffed me.

There’s also the discovery that I enjoy writing down my runs like this as it allows me to reflect on them some; that someone will read my musings and possible even comment is just icing on the cake.

Oh, and the left shin splint is back. Ow. And finally, I discovered that I envy PBs ability to get up at sparrowfart; it was already too warm.

Now to go and see if my watch has downloaded so I can pour over the numbers.


Enjoy your day folks.
 :smug:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 09:26:46 am
Icing, icing ...  😉

Shin splints:  another runners ailment along with stitch that fortunately I don't suffer from.

I cannot imagine tinnitus but equally I cannot imagine running with earphones and and sort of similar distraction.  Perhaps it is because I use my hearing more as an aural guide to my surroundings where sighties use their eyes?  I don't know.  I have given it a try and it doesn't work for me.

Sparrowfart is a purely selfish survival mechanism.  I get up early to avoid the heat and the masses.  Tomorrow is supposed to be another very warm day so I wl rise at 4:00 and hopefully knock out a 10k and be back home before 6:00.   No speedwork when it's too warm for me.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 06, 2020, 11:29:03 am
I never use headphones for cycling but do use them for running.  I used them 10-15 years ago when I last ran and just automatically started again.  I think the reasoning was to do with pacing and motivation.  I do have a motivating reasonably fast paced playlist.  I must try running without as I do like the country noise.

One thing I might miss is Strava's split pace announcements which I have found good in the last 3 weeks for firstly getting a PB and then for slowing down for yesterdays run.

although I may have a birthday present which will do this for me!!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 11:56:56 am
The much maligned {in recent times} Garmin wearables seem to have a facility which I do use on occasion to give splits.  I carry my phone on a Quadlock armband and my Fenix6 tells my phone my lap splits which my phone then announces to me.  I have used this to try and better judge my pacing and when attempting my 5k PB every month end.

I have my laps set at 0.5km and it tells my my lap time plus my pace per km.  The latter seems less accurate than it should be imo but perhaps I have chosen the wrong options and could refine this.

I am sure that other wearables must do similar.  My Garmin can I believe give me those updates via bluetooth earphones if I choose just as it can store and play me music, podcasts, etc.  I prefer not.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 06, 2020, 12:09:37 pm
I really must explore the capabilities of my fenix more! Although it has to be said that I find the auto continue setting when I looked the other day. Perhaps we should start a Fenix tips & tricks thread, though I do like getting everything Running in the one thread, so maybe not.

As for headphones, I’ve been thinking of trying some bone induction ones, but they’re not cheap for an experiment. And I’m not sure how good they’ll be with low frequencies, but if I’m bypassing my ears maybe that won’t be an issue.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 12:15:15 pm
Bone induction does intrigue me.  It's something that I could consider using and it doesn't block out everything around me.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 06, 2020, 03:05:03 pm
Ct5k Week 1 Day 3 completed.

Still the same small knee twinges, which went away after a little bit of running. Seems to be going ok. 3.3 km in 30 minutes.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 04:01:11 pm
That's perfectly reasonable Hulver.   Looking forward to hearing about your week 2.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 06, 2020, 04:21:02 pm
go hulver! Which C25k are you doing?

I was reading my first entries in this in this thread last night and I wasn’t running 3k by the end of the first week!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 04:38:39 pm
Hulver, does your distance include the 5 minutes warm up and cool down walks?

I note that I didn't hit 3k until week 2 run 2.  I used the NHS C25K but I did extend many of the sessions with an extra set because I felt able to.  I feel that it helped me later on when it got to continuous running at the end of week 6.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 06, 2020, 05:12:27 pm
I record the warm up and warm down separately (doing it on an Apple Watch) so my 21 minute run/walk for week 2 was 2.3km but the warm up/warm down were another Kilometer.

I am using the Apple Watch to its strengths - I don’t take my phone, just the watch and I listen to the NHS Podcast which helps with the running pace with its music and talking. I have the AirPods on transparency mode so I can hear cars too, although I usually see only one or two on my run as I live out in the countryside.

I need to do my last Week 2 run tomorrow as I’m away for the weekend. It will be very hot though, 35 or so after I get home from work.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 06, 2020, 07:04:50 pm
I would not take my phone if my Garmin had eSIM.  Something that I overlooked when buying this Garmin, unfortunately.

When it comes to upgrade time in a few years the next watch must have eSIM even if it means me going all fruity and abandoning a decade of android.

As part of my "reset" I have plannex a 10k roads and paths route.  It will be slow because I will need to take extra care as these places have become unfamiliar to me.  I am still to decide on  clockwise or anti-clockwise but otherwise it's a done deal
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 06, 2020, 09:05:39 pm
I fruitee fanboy with only my cycle computers being non OS X or iOS. There are however two reasons I didn’t go for a watch, one being that aLthough Apple are undoubtedly clever and the Apple Watch is a fantastic piece of kit, it isn’t optimised for sports. The second more fundamental reason is that it isn’t round. I had digital watches back in the day when they were first introduced, and got over it pretty quickly. I’ve had analogue watches since the early eighties and I don’t like none round watches. </rant>

As for the run, I think probably clockwise would make crossing side roads safer. Although that’s just my take on it.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on August 06, 2020, 10:37:19 pm
Just been out for an easy run - been a few days as I picked up a twinge in my left side after running last week. Actually felt better tonight than for a couple of weeks, so positive even though I was slow.

Word on the street net is that the Garmin 955 with have an LTE version and possibly launch on 9/9/20. Wait and see. I’ve still got my 935 and resisted the Fenix, as I was afraid that it would be too heavy for me. Even though the titanium case and orange strap version appealed. They are all pretty expensive, even selling the old one on. However, at this point I have the view that the Garmin is a better choice for running and sport than the Apple Watch. I happen to like the round form factor and light weight of the 935 too.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 04:16:56 am
I don't notice the "weight" of the Fenix6 over the 735 and it is definitely better on the wrist for me.  I've never been a weight weenie.

I shall not be upgrading for at least a couple of years now unless I find myself suddenly watchless for some reason.

Up and preparing to leave the house.  It is still dark outside and the sweat is already dripping from the earlier sweat !!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 07:02:30 am
So, I went anti-clockwise.

Leaving the house I was hit by a wall of heat.  I knew immediately that I was being optimistic with a 10 but decided that I'd aim for a minimum 6 and walk the rest in order to begin re-learning the nuances of pavements with dips, missing utility covers, dropped and raised kerbs, bulging tree roots, flesh-gouging foliage, etc. 

I walked to my safe rec but then started the run along the road I haven't run on roads and pavements for a few years after an incident requiring a visit to A&E so I was in fact more apprehensive than I expected that I would be. 

What I quickly found is that my powers of concentration have somewhat withered with six months running around my safe place where I know every overhanging branch and crack in the pavement.  My former method of quickly scanning for moving objects and static objects before glancing at the five metres of pavement in front of me in the hope of spotting any potential dangers before repeating the quick forward scan, etc., and so on fairly quickly came back to me.  I found though after just a couple of kms that all this concentrating was very tiring.

The other thing that I encountered was hills.  Haven't had any of those for a long time and suddenly the work rate intensity upped significantly.  I was in a rhythm by now though and was less conscious of distance, more occupied with the effort of scanning forward and glancing down. 

The third hill of the route conquered I allowed myself a minute of Jeffing.  Setting off again my legs felt like jelly for a couple of dozen steps but soon remembered what to do.  I had looped around the northern edge of Rugby from east to west and now I had climbed the hill into the town centre and was running through familiar streets as empty as they were in the early days of lockdown. 

Fingers of sunlight were stretching between the buildings now so I reached into my pocket and retrieved my shades. 

I passed through the town centre, ran along the middle of the access road to the local authority run sports centre, then cut through the back and into a the quiet suburbian utopia of semi detached houses with driveways and nearly new cars.  7k came and I ran to the end of the estate where a cul-de-sac terminates in a footpath escape.  7.25k and I stopped the watch.

I felt the hilly bits, sweated terribly in the still heat of the dawn and my head had began to ache from all the intense concentration but I felt good.  I walked the remainder of the planned route home so that I could get a feeling for what I might face there in future runs.

More important than the run is that I now have a proper reset.  I was becoming too ambitious and trying to rush along my progress.  I'll back off whilst the heat of August rages and play the long game.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 07, 2020, 08:30:24 am
Morning PB

A double this morning then. Back on the metaphorical track and away from the physical track. One highly satisfying I should think, and one exciting and scary in equal parts. I loved reading about both. Congratulations.

Hover, I now know why your so much faster than me. Is he hills, or in your case lack there of.  ;D Well, that and you’re greater fitness level, but let’s not dwell on that. Hills though. Even slight inclines can seem like massive hills towards the end of your run, and an unnoticed incline at the beginning of a run can sap your energy and confuse you as to why you’re tired after a gentle 5k. DAMHIKT  :facepalm:

Ps, I’m too damn hot just sitting here, and SWMBO has very high expectations of my output today. We’re going to stay with my eldest for a,few days
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 09:00:43 am
To be perfecy honest Beardy I could easily have justified not running as it is really too warm for albino bears.  Glad that I didn't though.

Re hills: what about the advantage you gain whilst descending?  😉

Re-learning how to run on badly-maintained paths with all their inherent hazards will be a bit of a challenge but these things have to be done.

Two different types of run this week and already the variety is cheering me.

Enjoy a few days off.  I would if I could persuade myself to.  😔
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 07, 2020, 03:08:52 pm
I did my Workout 3 of week 2 in 34 degree midday heat.

I was definitely running a bit faster (or I guess less slowly) in the running sections and walking very briskly in the walking sections. My heart rate was around 180 during the runs which is unusual when I run fasted as I did today (last meal at 7pm last night).

Unfortunately as I was about to start the 4th running section I felt a pull in a muscle over my hip. I ended up running mega slow for the last two run sessions and I hope whatever this is clears up over the next two rest days.

If it’s still there on Monday what does the panel think I should do? A gentle run, maybe week 1 workout again? Or just walking?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 03:17:10 pm
The received wisdom is never to run with an injury.  If you are a few days out and then it is feeling fine again I would (did) just resume at the next scheduled run.  If the injury lasts a couple of weeks perhaps restart by repeating week 2 and see how it goes.

Here's hoping that it is just a niggle and nothing serious.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 07, 2020, 04:40:56 pm
What the bear said. It’s better to be put for a few days than run too soon and end up out for a few weeks.
In some respects it’s more difficult for you than it was for me. I couldn’t run to fast because when I started this running for 90 seconds at any speed was a challenge. As I mentioned the other day, your high level of cycling fitness means that you are only challenging a few muscles so it’s very easy for you to over do those.
Take care and enjoy your rest days.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on August 07, 2020, 05:05:33 pm
When I was doing Cto5K I wrenched my knee on about week five or six. Took the next week off, then repeated the one where I'd done the damage, so the nine week programme took eleven weeks. Didn't have any problems with the repeat even with the week off.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 07, 2020, 06:44:49 pm
I wanted to get to 10k this week if I could having done 6.5 last week.  The last 2 days were not possible and earlier today was not possible which gave me a couple of hours at the end of the afternoon.  Off i went with a bottle of hydration fluid.

The heat was ferocious and i wondered if I was being too stupid but the pace stayed around 6.45-6.55 for the first few kms.  It stretched out to a couple of 8 minute km on the middle uphill stretch and then when i got back onto familiar territory i pulled a 5.59 out of the bag to come home in 1:07:17 at 6:43/km.

Really pleased as it means I got it in before i become a year older tomorrow and before we go on holiday.

Beardy, thank you again for this thread without which I probably would not have started again and to PB for his encouraging words.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 07:24:27 pm
Excellent work Chris.

My hydration belt arrived today.  Pity that it didn't arrive yesterday for me to use this morning but this means that I will take it out for a 10k on Monday.

Already looking forward to this.  And, my "new to me" tandemnis due on Sunday so I'll have a yet another new toy to play with.  🙂🙃😉🙃🙂
Title: Re: Beardys running log - Couch to 5k ... and beyond...
Post by: Beardy on August 07, 2020, 09:17:55 pm
Splendid news Chris, at this rate I’m going to have to change the thread title.  ;D

PB, what running belt did you get? I need a better solution than gripping a bottle, so any feedback would be gratefully accepted.

I’m off to Dartmoor tomorrow for a few days with my daughter. I’m taking my kit!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 07, 2020, 09:19:50 pm
Tandemnis?? Any relation to covfefe?

Please don’t change the title. It is your thread, you got us all involved and I think it would be a shame to change
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 07, 2020, 09:22:52 pm
Tandemnis?? Any relation to covfefe?

Please don’t change the title. It is your thread, you got us all involved and I think it would be a shame to change
It doesn’t seem to have taken, so I’ll leave it be.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 07, 2020, 11:00:09 pm
It's a Camelbak Ultra Beardy but the previous model.  It's the only one that I could find sizing information for confirming that it would fit a larger than average bear.  And it does.

It comes with a fixed pocket for the supplied flexi bottle which sits above your backside and a smaller pocket that slips over the belt into my Samsung S9 fits with a little room to spare.

It's looking promising. 

I bought a Camelbak handheld bottle a couple of weeks back but I'm not happy carrying it.  I think that I could in fact slip the handheld bottle 'harness" over the belt and have two bottles on longer outings.  Sometbing to experiment with in future perhaps.
Title: Re: Beardys running log - Ct5k
Post by: redshift on August 08, 2020, 08:50:22 pm
Belatedly joining this thread.

I was diagnosed with breast cancer this time last year, and after surgery and radiotherapy, and an enforced "no upper body workouts, no cycling, no swimming, no kayaking, you can walk up to 5K per day" between last July and January, I have work to do.  Oncology team have signed me off, and whilst the surgeon's 6-month consult has been buggered by CoVid, I'm carrying on as though everything's getting back to normal.

I'll probably post a new thread at some point, perhaps because I think we need to talk more about cancer - I'm still working out whether to do that or not, and this particular thread's not about that.

I wore out my first skipping rope between January and the end of March, heeding the idea of 'get fit to run, don't run to get fit,' and have now started staggering round the block. The attempt to get rid of the weight should help me for many reasons, not only because the fat and extra oestrogen are part of the problem.

So, I have a loop which measures 5.1km, which I'm currently doing as a run/walk combo two to three times a week.  Gradually I'm increasing the run and reducing the walk, although I'm not using the Ct5K podcasts (I tried in the past and didn't find them great).  I have a HRM and do the distance as a series of intervals, warm up for about 5 mins, then run until I ramp up to about 90% Max, sustain it as long as I can, then walk until I hit the lower end of threshold and do it again.  The walks are becoming shorter.

Carry on all, just sticking my head up.  I'm watching and learning.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 08, 2020, 10:18:22 pm
Welcome Redshift, we’re not at all fussy who joins us, after all, I was the one who started the thread.  ;D

First of, I’m glad to hear that you are signed off and are now on the road to return to fitness.

You might be interested to know, or indeed already know, that the process of running bit and walking a bit has a technical name; Jeffing. Apparently this is named after some chap named Jeff.

I’m a bit concerned that you might be approaching this all a bit to technically, but that probably means we can learn something from you so please post as often as you feel inclined to do. If nothing else, it’s nice to see the progress of others to encourage us all to continue. I always need an additional boot up the backside to get out.

My excuse for not running today revolves around a 7 hour drive to Devon. It’s difficult to run while driving, and felt less than inclined to do so once I’d got here. We did however go out for an evening stroll to allow me the opportunity to explore a possible running route, so I’ve no excuse for tomorrow!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 08, 2020, 10:21:12 pm
Welcome aboard Redshift.

I'm pretty sure that what you are doing is just as valid as following a plan through an app.  The important bit is the journey and the shared experiences.

As for the cancer:  sorry to hear about this but also it is good to see how determined and committed you are in spite of it. 

Please keep on contributing and updating us on both your running and whatever else you feel the need to.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 08, 2020, 11:26:15 pm
I will add my welcome although I have only recently stepped up to beardy’s challenge. All are welcome here. I see this as truly the no drop running thread.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on August 08, 2020, 11:30:03 pm
Glad to hear you’ve been signed off, redshift.

I had a July shaped lull in pretty much all exercise, but I got back to 8km this evening. I started with a run / walk approach and still stop to take a photo half way round.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 09, 2020, 12:41:44 pm
Scenery. Scenery as far as the eye can see.
This mornings route made a very nice walk! I’m just not fit enough to run up hills like that. I need to find my map reading skills which I’d obviously misplaced when I planned this route. I should have turned around when it started going down wards long before I was expecting it. So a lot more jeffing than expected.
Oh and I got into trouble for being longer than I intended.

I also upset a couple in there ‘being renovated’ farm house when I wandered through their farm yard. I don’t  care. If they aren’t going to signpost the footpath on the alterations to the farm track that I assume the have made then they will have to put up with people following the route of the right of way as defined on the OS map. Gits. I’m assuming that it was also them that had raised the height of the fence on the style making it a stretch even for this six footer. Gits with nobs on!
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 09, 2020, 01:21:49 pm
I went for a run last night. This morning. Both. It was half past midnight when I went out the door. I'd been intending to run all day but it was so hot... By midnight it had cooled down nicely and I was still up anyway. Just a short run, didn't go through the park... Did see a police car whose occupants appeared to be either lost or looking for someone/something (they hadn't been called out to deal with a mad midnight runner as they ignored me!). And two student parties (low number considering the weather), one of which appeared to have attracted the wrong sort of attention from the neighbours, the other was much more low key (and playing Velvet Underground :thumbsup:)!
Title: Re: Beardys running log - Ct5k
Post by: redshift on August 09, 2020, 02:58:56 pm
You might be interested to know, or indeed already know, that the process of running bit and walking a bit has a technical name; Jeffing. Apparently this is named after some chap named Jeff.

I guess that means all the swearing I'm doing is Effing and Jeffing, then.   ;D

Quote
I’m a bit concerned that you might be approaching this all a bit to technically, but that probably means we can learn something from you so please post as often as you feel inclined to do. If nothing else, it’s nice to see the progress of others to encourage us all to continue. I always need an additional boot up the backside to get out.

Technical is kind of my approach to everything.  I'm overweight and have never really been a runner.  Bike / trike, swim, some martial arts, sea kayaking, but never really running.  A million years ago at school, all my running was ballsports: sprint, stop, turn, sprint.  I have to balance a load of stuff now:  Rehab shoulders and chest after surgery, regain fitness, maintain strength and flexibility - they're all things I can do with the sports I do anyway.  In addition I've been told to increase my impact sports to help stave off any bone density issues related to oestrogen loss.  I'm taking Tamoxifen which is an oestrogen antagonist, but is supposed to avoid bone density problems compared to other drugs. I also need to lose the fat, which will help with oestrogen control.  For restarting exercise in January I started with skipping, which is lower impact but good cardio.  I have old injuries to nurse too, so I'm going slow and steady - this stuff is tricky in your 50's!

The two main things I became aware of right at the start were that my leg structures were all geared (haha) to cycling.  Heavy thigh muscles (rapidly shrinking after being off the bike for half of last year), and poor knee stability (my left MCL was damaged about 15 years ago doing Aikido) when doing anything other than walking.  Skipping intervals, interspersed with some basic stuff like squats, three times a week has really improved that, to the point where I tried to run a little when I was doing my 5km walk.  Having found that it didn't do any damage, except to my ego, I thought I'd give it a go...

Mainly though, I'm retraining my heart.  In January, I could have ridden the 10 miles to work just fine, but I couldn't skip continuously for 1 minute.  Hence I dug out the HRM and started to work towards being able to sustain higher outputs for longer.
Title: Re: Beardys running log - Ct5k
Post by: LittleWheelsandBig on August 09, 2020, 03:27:50 pm
HK says be kind to yourself as Tamoxifen is very useful but it often makes folk feel pretty crappy.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 10, 2020, 05:13:54 am
After a weekend visiting chums in Saarland my hip muscle strain has improved a lot. It’s still there today, very slightly, so I might wait till Wednesday and then do another Week 2 workout before moving up to Week 3.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 07:11:56 am
It's a Camelbak Ultra Beardy but the previous model.  It's the only one that I could find sizing information for confirming that it would fit a larger than average bear.  And it does.

It comes with a fixed pocket for the supplied flexi bottle which sits above your backside and a smaller pocket that slips over the belt into my Samsung S9 fits with a little room to spare.

It's looking promising. 

I bought a Camelbak handheld bottle a couple of weeks back but I'm not happy carrying it.  I think that I could in fact slip the handheld bottle 'harness" over the belt and have two bottles on longer outings.  Sometbing to experiment with in future perhaps.

Tested the belt this morning.  Comfortable, convenient and practical.  I found that drinking required me to Jeff but that's OK.  I had a 3/4 full bottle in the main fixed pouch which sits like a small bumbag above your backside and my phone in the front removable pouch which can move freely over the belt but tended to stay in front where I placed it.

Likely to revert to using my armband for my phone and stashing keys and a bit of cash / card in the pouch in future.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 07:16:05 am
I have noticed that my shoes seem to have degraded and my left foot is rolling inwards.  I'm thinking that 600k of running plus another 200k approximately of warm up / cool down walks is about their limit.

I have replacements waiting so no big deal.  Feels good to wear a pair out though.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 07:17:08 am
After a weekend visiting chums in Saarland my hip muscle strain has improved a lot. It’s still there today, very slightly, so I might wait till Wednesday and then do another Week 2 workout before moving up to Week 3.

Sounds sensible to me.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 10, 2020, 10:56:07 am
I have noticed that my shoes seem to have degraded and my left foot is rolling inwards.  I'm thinking that 600k of running plus another 200k approximately of warm up / cool down walks is about their limit.

I have replacements waiting so no big deal.  Feels good to wear a pair out though.  👍
i received an email from Strava after yesterday’s run informing me that I needed new shoes. It told me I’d done 400k and Brooks recommended 500 to 800k per pair. Now that is targeted spam!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 11:13:55 am
Now there is a reason that I don't routinely use Strava.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 10, 2020, 12:52:56 pm
As,it happens I don’t need an email to tell me I need new shoes, I’d already come to that conclusion based on the amount of missing sole on the heel. In fact the spam has had quite the opposite effect because I now think maybe I need to use them a bit longer before I change them.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 01:13:30 pm
You will know when they need replacing so be ready but don't hold back out of indignation.  I know from a previous injury that trying to run a pair of shoes beyond their serviceable life isn't sensible.  Noticing my left foot rolling inwards this morning, my awareness heightened by an unusual dull ache in my left calf is all the warning that I need.  The left calf twinge is my reliable indicator that it's time for new shoes.

I find that Brooks shoes tend to lose the stability of the midsole first whilst the uppers look almost new and the outsole is showing enough wear that the blocks in my main areas of contact have worn down but not yet through to the midsole.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 10, 2020, 03:55:16 pm
I’ve worn off the bottom sole completely on parts of the heel of both shoes, although the cushioning (mid sole?) still seems to be stable. I was thinking it’s time to get another pair of shoes so that I can compare and contrast as this will be the first time I’ve worn out a pair of shoes purely from running. It’ll also mean I’ve got a pair ready to,go should there be a sudden change in the feel.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 10, 2020, 04:52:16 pm
That reminds me (the stopgap tide me over till I get a proper fitting done) trainers I got off Amazon for £32 seem to have done the trick. My ankle pain has toddled off and I'm just getting muscle pain/soreness when I push a bit too hard.

I thought even not quite right trainers would be better than completely worn out ones.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 05:05:08 pm
I’ve worn off the bottom sole completely on parts of the heel of both shoes, although the cushioning (mid sole?) still seems to be stable. I was thinking it’s time to get another pair of shoes so that I can compare and contrast as this will be the first time I’ve worn out a pair of shoes purely from running. It’ll also mean I’ve got a pair ready to,go should there be a sudden change in the feel.

We clearly run differently.  I worked quite hard when I resumed running to try and land on the forecoot rather than heel striking.  Apparently it is much easier on the joints.   It's become second nature and thus far I have suffered no injuries.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 10, 2020, 06:27:29 pm
The NHS Couch25k lady says try to land with your heel first, not the ball or side of your foot.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 10, 2020, 06:52:56 pm
I think opinions on how you should put your feet down when running slightly outnumber the number of people actively expressing those opinions  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 07:18:33 pm
The NHS Couch25k lady says try to land with your heel first, not the ball or side of your foot.

I am surprised with the advice to land heel first. 

Given the forecast temperatures for the rest of this week I will be having a week off.  Just too hot for my constitution.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 10, 2020, 07:43:02 pm
Just one of hundreds (https://youtu.be/_kGESn8ArrU) of videos on YouTube about running technique.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on August 10, 2020, 09:28:15 pm
I got a blister for the first time in years a couple of weeks back. I’ve tweaked the laces, but the toes felt funny this week. Strava tells me I’ve done 480km on those shoes, so I wonder if I too am approaching worn out shoes time.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 11, 2020, 08:51:51 am
later start as I was not working this morning.  5k done in 31.34.  Legs felt quite sluggish to start with as I pushed it on the ride home last night.  really hot out there already but no sign of rio or thunder.  Pilates now with my wife and then a shed to build.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 11, 2020, 12:14:14 pm
A sluggish start is apparently quite normal so nothing to worry about. It usually takes me about 5 minutes to get into it.

I’ll submit my excuses now. It’s obviously too hot now to go out running and I couldnt go earlier because we are out with my daughter today and after Sunday’s session I have was banned from going. Honest.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 11, 2020, 02:25:07 pm
Still feel twinges in my hip so no running, plus we have thunderstorms forecasted.

We are off to the Uk on Friday lunchtime so at this rate I won’t be back to running until next week Thursday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 11, 2020, 05:10:45 pm
For varying reasons amongst us a few days off is not a bad thing.  What is important is that we come back and continue.

I might well go for a swim instead tomorrow or Thursday.  And, I'll book a yoga or a pilates session.  All good stuff.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on August 11, 2020, 05:46:55 pm
Looking at the forecast for the morning, I expect it will be too hot for me, even before eight.
I might do something very gentle, but not the full 5k up the hill I was aiming for.
Title: Re: Beardys running log - Ct5k
Post by: redshift on August 11, 2020, 08:51:11 pm
Slow today.  Very hot and I had no go at all.  Still walk / run, but just over 50 minutes so nearly as slow as just walking. Day off tomorrow - I'm only really doing day off / day on to avoid blowing something up.  That may be it for this week: I have to ride to work on Saturday and Sunday, for the first time in 4 months, so that'll add 40 miles all told.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 11, 2020, 09:32:39 pm
I had to walk today for two different commitments.   Given the oppressive heat I regard that as sufficient with a step count for the day nearing 13k.

I did see a young woman running in the heat.  She was quick but didn't seem to be enjoying the experience.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 12, 2020, 06:02:32 pm
I decided it was far too hot for running this morning, because I overslept, because I didn't sleep well, because it was too hot last night.

So I went for a bike this afternoon instead, at least you get a bit more breeze that way albeit today's breeze was a bit like a hair dryer.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on August 12, 2020, 09:46:43 pm
The sky went sort of purple and there was a noticeably cooler breeze at about 8, so I declared it “easy run” day and went for a flat 5km and kept it in zone 2. The hoped for soaking didn’t happen, but I feel better for it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 13, 2020, 06:59:42 am
I’ve got the joy of a 300 mile drive today, so it’ll be another 'rest' day for me. I’m quite jealous of those of you who Are managing g to fit runs in around this oppressive weather.

At least the car has air conditioning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 13, 2020, 08:38:47 am
I too am envious of those who can manage a run in these sweltering conditions.

Looking at the forecast I hope to rise on Saturday and stagger along the local Sustrans trail for an early 6k to get myself back into some sort of a routine.

I have just been chatting with my yoga teacher by txt.  Classes resume in a very socially-distanced way on Tuesday for me.  Very happy about that.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 15, 2020, 09:28:22 am
Yet more driving today, which is annoying because it feels like it might be cool enough to have gone out for a run. I’ve also gained a few pounds while visiting Dartmoor so I think a few days of fasting is on the cards.

It’s hard work, this getting fit malarkey.
Title: Re: Beardys running log - Ct5k
Post by: ElyDave on August 15, 2020, 12:53:44 pm
My wife and daughter have both been doing the C25K this summer, and my wife was on the 28min run today, so I went out with her as well.  I know my back will regret it, but what the hell.

She did very well, a very steady pace at 7min/km +/- a few seconds, and only stopped for two micro-pauses. For a real non-runner I'm very impressed, particularly as this was faster than she does on the treadmill (even allowing for treadmill general inaccuracy). Not sure if I was subconciously pushing her pace or not as it was a lot slower than I would normally go.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 15, 2020, 01:05:19 pm
With the extremes of heat coming to a welcome end I shall be out either tomorrow or Monday.  Tomorrow morning looks favourable but all depends upon this evening.

Cannot wait to get back out there.  Have managed zero weight gain whilst not running this week which is very welcome indeed.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 15, 2020, 08:32:56 pm
Having learnt the word "jeffing" here, I can use it today. Having started with a hill, I was forced to jeff when I got to the flat. When I repeated the hill, I rejeffed. Three times would have been silly. The hill is rather small, about 300m, but steep enough, from 10% at the bottom to 16% at the top. Surprised to find via onthegomap that I did a total just over 6km. Not too hot but humid.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 15, 2020, 10:57:47 pm
I'm now up to Week 2 day 2 completed. Just day 3 to go.

I repeated a week 1 run and my knee was a bit twingy and I didn't want to push it, but I didn't have any problems while running.

Polar Bear, yes I do include my warm up & warm down in the distance. I just press start when I set off and stop when I get back.

I was away on holiday last week. I couldn't take the bike so this was the reason I started running really. I got 3 runs in, 2 at 3.8 km, and one at 3.1 km. Time varying between 31 and 38 minutes. All of them along a beach, it was nice to run along the firm sand.

Next run planned for either Sunday or Monday. Have to see when I can fit it in.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 16, 2020, 07:11:09 pm
Strange week.  I did a 115km gravel ride with my son on Wednesday which we both found incredibly hard from the heat.  I almost thought he was going to have heat stroke.  From not usually stopping on a 100km ride we stopped 4 times.

I thought I had rehydrated and eaten but had a real depression Friday -Sunday.  Eventually after eating significantly more today and strangely it seemed to be carbs I needed the depression lifted and I managed to get out now for a 5km run at 6:41 pace.

(click to show/hide)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 16, 2020, 08:50:30 pm
It’s good to see people getting back out there after a particularly difficult for us delicate British roses. Some of you are obviously made of sterner stuff than me.

 I’m planning on going out tomorrrow morning, but I’ve not done it yet!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 16, 2020, 09:23:25 pm
I am out early tomorrow too Beardy.    Look forward to reading about your exploits.

I have no idea what I am going to do yet so it will be just as much a surprise for me as it will for you.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 17, 2020, 04:31:01 am
Well, I have risen.  Now to stretch and then leave the cave ...
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 17, 2020, 06:10:38 am
I still have the slight pain in my side which I developed when running 11 days ago. It feels like a pulled muscle. It’s less bad than it was at the beginning but doesn’t seem to have got any better in the last week. I only really notice it now when walking upstairs.

I would like to get back to running but don’t know if it makes sense to do something gentle later this week when back from the UK.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 17, 2020, 06:49:59 am
Sorry to hear that AH.  Never good to run with an injury.

I have my own negativity to deal with.  In just four weeks I have regressed to not being able to run 5k continuous from running 12k and I have added a minute per k to my 5k time.

I have no idea what is happening and I am spiralling downwards.  I cannot seem to find way out of this.   It is really getting under my skin.

Daft thing is that for the first 4k this morning I was enjoying myself.  Something is wrong though and it it really depressing me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 17, 2020, 08:01:00 am
So, now I have a headache developing.  I'm hoping nothing serious.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 17, 2020, 01:42:11 pm
I'm sorry that you're still struggling with enjoyment issues PB. Try a few runs without the Thief of Joy?

I've just finished Week 2 of Couch to 5k. 3.54km in 31 minutes.

Left knee a bit sort after the run, so I might give it a few more days before starting Week 3, which looks like a bit of a rest week anyway, only 28 minute runs instead of 31.

I'm using a "Get Active" Couch to 5k app on my phone, mostly because that's what I was using a few years ago last time I tried this. I wouldn't recommend it, sign up requires all sorts of data they really don't need for a running app (like your proper home address!) which I got around by having garbage data in there from last time I installed it and not updating it.

It's fairly simple, just give voices prompts of when to walk, when to run, works with the audio app I use to listen to things while I'm running. I log the runs in Wahoo fitness app, as Strava doesn't connect to sensors anymore I was insterested in HR data. Wahoo posts to Strava when I finish the run.

My Strava is here (https://www.strava.com/athletes/1603011) if anybody wants to connect via that.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 17, 2020, 02:54:58 pm
Sorry to hear of your struggles PB I’m sure it’ll come back; just give it time. AH, take it easy and do something none impactful perhaps. Hulver, you could try icing the knee, though I’ve never understood how sugar coating injuries is supposed to help. (Sorry  ;D)

I’ve just got back from a 5+2. That’s 5k run with a 2k walk home. I really had to push to finish the 5k, and it would seem I’m 7k route was a bit ambitious. But, like many of us I had last week off due to the weather so that’s bound to have an impact. And I’ve but on 3.5kilos while I was at my daughters as well! :facepalm:

 I HAD to complete 5k today though, being how its a year ago since the first of my couch to 5k runs.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 17, 2020, 03:25:22 pm
People are back out which is good news.  3.5kgs Beardy - bad news!!!

Seems like we're having a bit of Team Limp at the moment.  Perhaps a change of scenery?  Er, perhaps not - hasn't worked for me.  🤔

I will try my offroad 6k again on Wednesday in the hope that something clicks back into place soon.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 19, 2020, 07:20:41 am
Amazing how quickly the mornings draw in.

I left the house around 05:30 and walked to my start point for the Sustrans trail.  Down to the trail, I set off.  Things felt OK but I noticed that my first km was very slow.  However, I pressed on and had settled into a rhythm.  I had decided upon a distraction tactic so I was occupying myself with thinking about a project that I am planning.  This seemed to work and I found myself ticking off the 1/2 km segments without realising it. 

I reached the turn at the southern point and set off back.  This was the point two weeks ago that I had the almost overwhelming urge to stop, but not today.  With my mind still full of my project the end came upon me almost by surprise.  My time was a few seconds slower than two weeks ago but I had done the run, not had the negativity and hopefully have stopped the rot.

I don't know why I have suddenly slowed down but at least I am keeping going and things don't look or feel nearly so bleak as they have done so recently.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 19, 2020, 11:04:17 am
This forum needs a like button.

Well done PB, long may it continue. I usually distract by listening to a book, but I appreciate that isn’t really an option for you.

I’ve got a day out with the good doctor today, and my world beating getting out of bed skills squandered the morning slot. Maybe I’ll manage an evening run; I’ve not done one of those for a while. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 19, 2020, 11:18:47 am
Thanks Beardy.   It was all the more pleasant for actually seeing another runner out at the same time.  We passed on my out leg and again on my return. It seems that we were doing the same thing but starting in the opposite direction.

I also added a small extra diversion through what I now call Cat Alley.  As I was finishing the "Alley" on the out leg there was a black cat stalking it's prey.  It was not too happy with my appearance and shot off only to loop round behind me to resume it's persecution of some poor wee beastie.

Run again on Friday.  Absolutely no idea what I will do yet.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 19, 2020, 07:05:37 pm
I've just traced out last night's run on https://onthegomap.com/#/create and it came to 6.66km. Spooky!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 19, 2020, 07:37:15 pm
Wobbly linky.  Says 0km and centres on Rugby.  I am willing to bet everybody else gets a different location.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 19, 2020, 08:05:04 pm
Yes, sorry, that wasn't intended to be a link to my actual run, just naming the website.You'll just have to take my word for it, Beelzebub must have been in my shoes!
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 20, 2020, 08:00:16 pm
C25k W3 d1 complete. Much slower run this time, for various reasons. Still enjoying it though, makes a nice change from cycling.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 20, 2020, 08:19:29 pm
Good to see folk persisting.

I will be going out early as usual in the morning.  Feeling more relaxed after Wednesday and just wanting to get out and run.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 20, 2020, 10:20:43 pm
I need a new training plan because I’m struggling to get out and run. I had a bit of a mental wobble this morning as well, so I’m feeling a bit vulnerable just at the moment.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 21, 2020, 04:51:37 am
I know that feeling Beardy.

I am sitting here listening to the wind and my brane is reminding me that there is a warm and cozy bed not 30 seconds away.

I have a route and I'll just set off along it, Jeffing when I feel like it and aiming to vaguely keep going for 45 minutes.  Plenty of time to procrastinate though until I leave the house.

I too need a plan since my 1/2 marathon plan in the autumn blew up.  As yet though I haven't come up with one.  I am anxious though not to lose the effect of nearly seven months of effort.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 21, 2020, 07:11:51 am
A mixture of emotions now.  I have done a hard 8km with a few hills and I am very pleased that I have got round.  I feel really quite good and I feel that the rot has definitely stopped.

The ToJ on the other hand is stinging in it's algorithmic assessment and has probably decided that as I didn't go to public school, didn't perform immature sex acts with a dead pig play "hide the sausage" with piggy and didn't serve as Prime Minister, I must be dead.   No doubt if I had a more privileged background it would proclaim me as the most awesome bigly, world-beating best!
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on August 21, 2020, 11:26:50 am
Back into running after 10 days holiday (where I managed a single 5k run but lots of walking). I was far into "Unproductive" territory.

Waited 45 seconds for Garmin to get a good GPS lock, usually it does it in under 5 seconds. I was just about to bemoan the delay when I looked up and saw a Black Mercedes going past with the number plate "1TOJ". Prophetic.

Back from the run and I've been bumped up to "Productive".
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 22, 2020, 12:36:23 pm
Good news there Greenbank.  My first run after six days off put me at productive even though it was a disaster in my mind.  Two further runs later and definite improvement and yet I am all but a lifeless corpse!  😂
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 22, 2020, 08:55:09 pm
Similar to Greenbank I have walked between 6 and 14km everyday this week in the Lake District and Scotland. I have done 2 runs. One was a series or 5 x30sec sprints up a 10% hill. The second was a 5k with 150m of climb in about 1.5km up a fire road to the falls of Bruar. Then I got a 1mile and 1km Pb on the way down :(  which means I will not get a true PB for a long time as despite scaring myself and being controlled I was doing a 4.30 pace down the hill over wet smooth pebbles and grass!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 22, 2020, 09:26:26 pm
That downhill sounds hair-raising!

A 4:30 PB is just a pipe dream.  Enjoy it!
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on August 22, 2020, 09:29:37 pm
Then I got a 1mile and 1km Pb on the way down :(  which means I will not get a true PB for a long time as despite scaring myself and being controlled I was doing a 4.30 pace down the hill over wet smooth pebbles and grass!

With Garmin Connect you can forgot specific records (or refuse to accept the new records). I do this if I pick up a downhill km PB as it saps out all motivation knowing I'll rarely ever beat that time.

With Strava you can't (unless you trim out or delete the activity).

Strava has my 400m PB at 50s due to it's stupid algorithm and dodgy GPS signal due to the pedestrian underpass under Westminster bridge. 50s. Ha.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 24, 2020, 06:49:53 am
Definitely turned a corner and feeling better about the running.  Another good 8k with lumpy bits.  Did a 200m Jeff and took on some liquid at around 5k after the hard hill work. 

Feeling more optimistic now.  September is going to be a good month.

Oh, lovely and cool this morning.  I like cool ...  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 24, 2020, 08:00:57 am
You lot are definitely not my favourite people just now  >:( you’re making me look bad for being reluctant to go for a run, and this is my thread, so,you can all just stop it! >:( >:(

Morning Pb. I’m glad you’ve found your Mo and your Jo again. I’m quite jealous. Well done for sticking at it when it got,hard.

My excuses are DIY related. I’ve knackered my right arm/shoulder when manhandling the dead washing machine out on Thursday, and fatigued various other muscles, including my glutes by spending the weekend on my knees scraping polyurethane glue of the quarry tile kitchen floor. In reality, I’m not sure if I would have been able to motivate myself to get out this morning even if I wasn’t a quivering wreck.  :'(

Keep the stories of your exploits coming folks, hopefully you’ll either inspire or shame to putting on my running shoes soon.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 24, 2020, 08:10:38 am
Thanks Beardy.  😀

Of course, if you continue to make feeble excuses and slack off then I will be overtaking you on the hills...   😉

I am feeling very happy just now.  It's a shamelessly smug feeling. 
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 24, 2020, 10:05:37 am
Talking of hills, how hilly are these routes people are running? And how much difference do you find it makes to times, effort, etc?

I would have said "a lot" to the second part but now it seems to me that other factors, such as pace and weather, make more of a difference, and that in fact the "arrangement" of hills seems more important than total climb. It seems to me you can sort of gain a bit on the downhill to compensate for the uphill and it comes out easier than if it were dead flat (just as it can do cycling). Maybe?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 24, 2020, 10:49:53 am
I would say that the benefits of downhill are far more pronounced in cycling than in running.  My fastest downhill on a bike is nearly four times my average speed but on foot it's barely 10% quicker. 

As for the arrangement and impact:  too many factors but when I ventured out of my very safe 1km territory onto roads and pavements again my average speed dropped by about 10% overall and that's even with the downhills!
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on August 24, 2020, 10:54:28 am
It can make a lot of difference. Most people won't get the same gain downhill as the uphill loss, primarily because unlike cycling, you still need to be actively moving your feet and arms downhill. It can be easier downhill, but it isn't free.

An uphill will have an impact on your time or on effort (or both) - to run uphill with the same effort as on the flat then you would need to significantly drop your pace. Personally, I find my pace drops, but also that I increase effort so that the pace doesn't drop too much. I also find I recover quickly on downhills, so a rolling up-down profiling is easier than one big climb (I live somewhere where it is possible to run from my house, uphill of varying gradients for 8km; I could face the other way and run entirely downhill for about 7km).

For me, the biggest factor is surface type - you can make good gains downhill on tarmac, or other reasonably solid predictable surface, but some of my downhills are slower than I can run the same path uphill. Tree roots, stones, wet stones, small streams, narrow (20-30 cm) sheep track, general slippery wetness, etc. all make any downhill much more challenging, and have as much impact on pace as the equivalent uphill. This does usually lead to cardio-vascular recovery in these sections. I find that just focusing on pace or absolute times isn't helpful, except on comparable routes.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on August 24, 2020, 11:47:52 am
Logically, that all has to be true. You can freewheel downhill on a bike, letting gravity provide all the motion, but not on foot. It simply didn't feel like it yesterday, when I made myself a little circuit of 900m with 33m climb and ran it ten times. This made it the furthest I've run as well as the hilliest but it felt easier than on the flat. I think I was probably just taking it so easy on the uphill that it more than compensated for the gradient. Each time I got to the start of the uphill section I'd think "make this the last one" then at the top, turning on to the flat section, "that wasn't so bad, I'll just do one more!"

For me, the biggest factor is surface type - you can make good gains downhill on tarmac, or other reasonably solid predictable surface, but some of my downhills are slower than I can run the same path uphill. Tree roots, stones, wet stones, small streams, narrow (20-30 cm) sheep track, general slippery wetness, etc. all make any downhill much more challenging, and have as much impact on pace as the equivalent uphill. This does usually lead to cardio-vascular recovery in these sections. I find that just focusing on pace or absolute times isn't helpful, except on comparable routes.
I am deeply envious of your trees, stones and streams.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 25, 2020, 07:39:50 pm
Calling Team Beardy.

PB to Team Beardy.

Check in guys.

It's gone a bit quiet and I'm wondering what AH, Hulver, Beardy and others are up to.  I'll be doing my midweek Sustrans trail 6.25k in the morning.  Already looking forward to it as I am feeling revitalised. 

So, waddaya  got?
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 25, 2020, 08:05:44 pm
I went out walking the dog briskly today and a couple of times speeded up into a slow jog. It seemed ok and the muscle in my side, which still twinges a bit when I climb stairs, was quiet during to jogging.

I’ll try going out properly on Thursday without dog and not wearing jeans and see how redoing Week 2 run goes.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 25, 2020, 09:18:45 pm
Well after running a fast (for me) 5km on Friday (that led to slightly sore shins on Saturday) I went out yesterday with the intent of a gentle recovery run. But I got into a good rhythm (helped by it being a bit cooler than it has been) and ended up doing 10k and apart from knocking nearly five minutes off my 10k time I also got a 5k PB within that.

Not quite the plan and it may not have been wise but I seem to have got away with it. Actually the most pain afterwards was my right shoulder and left lower back and I think that's because I cross more side roads that require me looking right back over my right shoulder than the left.

I have had a complete rest day today mind and done nothing more physical than make some pancakes.

My new trainers seem to be good for me so I grabbed another pair whilst they're still £32. Got the same colour though so I may have to change the laces or something on one pair so I can tell which pair have done what mileage.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on August 25, 2020, 10:36:01 pm
I’m afraid I’m still unmotivated, although thankfully the ToJ algorithm doesn’t have that as a choice of output. I am tentatively honking about going out tomorrow morning, but I don’t want to shout about it lest I hear and take fright. 
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 25, 2020, 11:01:48 pm
I've not been for a run since Thursday last week. I might be able to squeeze one in tomorrow, I'll have to see how many meetings I've got lined up. Been a busy time. I'm about to kick off a fairly major cycling training plan, but I'm aiming to keep going with the running as well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 26, 2020, 07:19:17 am
Hopeful news there AH.  Good plan to revisit week 2.  Hope it goes well.

£32!  What bargain is this?   And new 5k and 10k PB's in one run.   I am envious.   Did you set a new pancake scoffing PB too?

Life getting in the way there Hulver.  It will be interesting to see if your work / life balance can accommodate cycling and running training plans.

C'mon Beardy.  Let's have a run report.

I have been out as planned.  The first 4.5kms of the trail went entiry to plan save for that I had gone out slightly faster than intended: I needed a Jeff.  Thankfully my brane knew that it was just a Jeff and not a quit and I was soon back running again.  I put an extra very small diversion into the run for variety and finished with an uphill sprint.   I was feeling negative about the Jeff but in fact my average time was better than last week so I can be pleased about that.

The original plan for the last Friday of the month was a tilt at my 5k PB but as things have changed a lot during August for me I think that I will give that a miss: more pavement woe instead with broken pavements, potholes, missing utility covers, tree roots breaking up the pavement surface, cars blocking pavements, dog fouling, blocked drains causing flooding, etc., etc., etc.  Oh, not forgetting the hills ...

Looking forward to it!  😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 26, 2020, 10:39:21 am
£32!  What bargain is this?   And new 5k and 10k PB's in one run.   I am envious.   Did you set a new pancake scoffing PB too?

These (https://www.amazon.co.uk/New-Balance-Draft-Running-Shoes/dp/B07S4SKT2Z) are the shoes. New Balance Draft running shoes. Bought as a stop gap until I can get a proper fitting for proper running shoes as my old trainers were knackered so I figured even the wrong shoes would be better.

Well as it happens all my ankle pain cleared up within a few runs of starting the new shoes so I figured I'd grab a second pair whilst they were still cheap as stock seemed low. It may be that if I start going further/faster that they aren't quite right and I do still need a fitting for something better but even then I might still be able to use these for recovery runs or just mooching about as they're quite understated.

And yes the pancakes disappeared pretty quickly.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 26, 2020, 11:57:24 am
No running for the last couple of days.  Holiday and weather got in the way.  Walked 10k over the hills on monday and then just drove yesterday.  Hoping for a run today, possibly one with some new friends tomorrow and then some cycling over the weekend.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 26, 2020, 02:00:36 pm
Didn't manage to get out today. Car broke down this morning so I had to deal with that in my lunch break. Tomorrow I shall run!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 26, 2020, 03:51:38 pm
£32!  What bargain is this?   And new 5k and 10k PB's in one run.   I am envious.   Did you set a new pancake scoffing PB too?

These (https://www.amazon.co.uk/New-Balance-Draft-Running-Shoes/dp/B07S4SKT2Z) are the shoes. New Balance Draft running shoes. Bought as a stop gap until I can get a proper fitting for proper running shoes as my old trainers were knackered so I figured even the wrong shoes would be better.

Well as it happens all my ankle pain cleared up within a few runs of starting the new shoes so I figured I'd grab a second pair whilst they were still cheap as stock seemed low. It may be that if I start going further/faster that they aren't quite right and I do still need a fitting for something better but even then I might still be able to use these for recovery runs or just mooching about as they're quite understated.

And yes the pancakes disappeared pretty quickly.

I wish that I could find the shoes which work for me at such a good price. 

Wouldn't mind a pancake or three either ...   😋
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 26, 2020, 06:02:16 pm
Got our for what I hoped would be about 12k.  I came to my first little downhill embankment and started bounding down it when both quads on successive strides just locked up.  tried to keep going but just too painful so turned round and hobbled/walked/ran home.  8km of exercise but not much running.  A real shame as th until then i had been running smoothly and quickly for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 26, 2020, 09:27:00 pm
Hope that it's not serious Chris.

Hope that you have sorted your car issues Hulver.

The weather forecast for my next run on Friday morning is rain.  Considering changing to Saturday morning which will be the coolest morning for about two months with temperatures in single figures.   Let's see what the forecast is in 24 hours first.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 26, 2020, 09:30:51 pm
Thanks PB.  Spent the evening with ice packs on both legs whilst munching ibuprofen and paracetamol, foam rolling and stretching!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on August 27, 2020, 06:49:43 pm
Did a run today, the first in almost 3 weeks. I redid the Week 2 workout to see how I got on, but this time I had the dog with me. She seemed extremely puzzled when I suddenly broke into a jog (I guess she hadn’t seen me running before in her 10 years) and trotted alongside me, giving me occasional sidelong glances to check I wasn’t doing anything else weird. I took my normal route which is round a Baggersee with no cars.

Weirdly my AirPod Pro on the right hand side was slipping out all the time. I had to replace it every minute, and once it fell right out onto the floor. I must have a really slippery ear all of a sudden.

I’ll try the Week 3 workout on Monday, but I am glad I have no ill effects after my enforced layoff.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 27, 2020, 07:33:49 pm
YAY !!!   That's great news.

Weather permitting I will venture out again tomorrow morning.  With sunrise rapidly facing back I have adjusted my alarm for an extra hour in bed.  Rise at 5!!!   In reality I tend to wake becore the alarm goes off so it'll be more like 4:45a.m.
Title: Re: Beardys running log - Ct5k
Post by: hulver on August 27, 2020, 07:51:44 pm
Hope that you have sorted your car issues Hulver.

I have thanks, nothing serious fortunately. Dead battery. I switched the car off while waiting at a level crossing that was taking forever. When the barriers came up the car wouldn't start. A visit from the AA man to give me a jump, and a new battery and it's all sorted now.

Still not got out for a run though. Was supposed to go out today, but got too excited about a new training program so ended up doing an hour on the turbo instead.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 27, 2020, 08:52:19 pm
Legs are feeling better. Iced them last night, stretched this morning then every couple of hours and a Pilates session this evening.  Visit to the sports therapist tomorrow evening booked.

I had hoped to get an August 200 in on Monday.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 27, 2020, 10:19:48 pm
I had a gentle recovery run yesterday, that had a false start. I figured as I wasn't going for any sort of time I'd try out the backpack I was talking about yonks ago ahead of any future potential long runs. Alas being a nitwit I didn't even try to run a few yards to test it but did my five minute warmup walk first, and then managed about 50 yards before the bouncing of the backpack had a) driven me mad and ii) dragged my t-shirt up above my kidneys.

So I walked home again dropped off the bag and resisted the allure of saying "sod it" and went out again. A gentle 5k (and as my good friend Darling David points out I went from not running at all until March to doing 'easy' 5ks which is pretty awesome) albeit I strongly considered cutting the run short at at least two points.

It was a heavy legged run and I've only done a gentle half hour on the exercise bike today but it's all good.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 28, 2020, 08:16:41 am
Relative positive news all round then. 

Unfortunately I have not run this morning   I awoke to heavy rain on the roof and a quick check on the Met Office website revealed that the rain had closed in and is expected to last all day.

Needless to say it is still raining.   For me personally the positive news is how much cooler it has become.   Very happy Bear.  🙂🙃😉🙃🙂
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on August 28, 2020, 05:14:25 pm
I told a lie above, my 10k run on Monday was a 10k PB but it was only my second fastest 5k time  :o

And today's run was a good un, went out at a steady comfortable pace without pushing it anywhere but without intentionally going slowly as per my recovery run Wednesday and matched my second best 5k time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 31, 2020, 07:30:02 am
Morning run and end of month progress report:

Been out on them roads and pavements again and did a 9k.  Longest stretch outside of my safe area which was pleasing.  Also pleasing was that I didn't feel the need to Jeff.

Some rebuilding progress after my mini collapse at the start of August.  My overly-optimistic  grand plans have been shelved and I intend to take the gains of resetting mid-month and continue to consolidate where I am now.  If I get through September unscathed I have a 12 week half marathon plan to put in place to finish the year on.

A strange month but at least things are moving in the right direction once again.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on August 31, 2020, 07:31:09 am
Morning run and end of month progress report:

Been out on them roads and pavements again and did a 9k.  Longest stretch outside of my safe area which was pleasing.  Also pleasing was that I didn't feel the need to Jeff.

Some rebuilding progress after my mini collapse at the start of August.  My overly-optimistic  grand plans have been shelved and I intend to take the gains of resetting mid-month and continue to consolidate where I am now.  If I get through September unscathed I have a 12 week half marathon plan to put in place to finish the year on.

A strange month but at least things are moving in the right direction once again.
👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on August 31, 2020, 03:39:44 pm
Thanks Chris.  😀

I feel well exercised and am fortunate enough that I can take it easy for the day. 

Highlights are getting an hour continuous under my belt again as well as doing a number of hills.  I am also much more relaxed with my route having almost learned all of the blind man's hazards such as kerbs, pot holes, missing utility covers, broken pavement, half-hidden temporary signs, etc., etc. It does help when I'm not staring intensely at the constantly-changing two metre patch of ground immediately in front of me.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 01, 2020, 11:10:47 am
Well, I did it, I put my running shoes back on. It was only a short run, less than 5k, and it was jeffed, but it was done. A mix of trail and road (jeffing always seems more acceptable when trail running ) which I have to say I enjoyed.

I must say it’s a constant round of education is this running. After a 2 week break, my legs felt good through today’s run, but it was my breathing that caused me to walk. I think I’ve said it already, but I need to get my rowing machine out to,do some cross training, especially with winter coming.

One first world problem though, I couldn’t find my wireless earphone so I had to resort to a pair of wired buds. I was concerned that they’d keep falling out but in the event i caught the wire around a hand rail as I crossed over a stream, yanking my phone out of my pocket and nearly depositing it in the water! I need to find my wireless ones before my next run! 

Thanks to Mike for the encouragement and to the rest of you for your continued inspiration.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 01, 2020, 11:39:54 am
Well I didn't run yesterday as I ended up moving a planned bike ride from Saturday to Monday due to weather.

So, once I finish this tea I'll be popping out before lunch with hopefully enough time for a shower too as I have a work video meeting after lunch.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 01, 2020, 02:06:58 pm
It's good to see you posting a run again Beardy.  Also good to see others still persisting.

I'm due for the Sustrans Trail in the morning and am looking forward to it.  I am enjoying not running around the rec all the time.  I do need more routes though.  Checked out the canal towpath at the weekend on a walk but it's definitely not suitable, unfortunately.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 01, 2020, 03:39:32 pm
Just did Week 3 Workout 1. Again it seemed not too hard. My heart rate was lower but I think that could be because it’s 10 degrees cooler and I also ran later in the day.

Ordered 2 pairs of Hoka running shoes to try out - I have difficult feet sizes (43, wide). Free returns apparently so we shall see.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 01, 2020, 04:03:56 pm
I have a wide foot and swear by Brooks.  The Ghost is durable and comfy if you can find your size.  They come in mens and womens specific and in more than one width.

Good luck with finding a comfy wide shoe though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 02, 2020, 05:08:14 am
Ugh!

Woke up feeling a little bit off colour with a runny nose, tickly throat and slight temperature.  Just don't feel quite myself so I'm not going for my run.  Hopefully it's just "9ne of those things" and I'll be right as rain in a day or two.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 02, 2020, 11:34:18 am
+1 for the Hoka.  I love mine as does my wife.

Well done beardy. I walked and gardened over the weekend after my visit to the sports therapist on friday.  i have a quiet day today in the office so hope to get back early and have a good run.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 02, 2020, 09:21:03 pm
I got back early to torrential rain.  Eventually got lighter so i got in 4.99km!  not fast today but nothing hurt and it is another 5k in the bag.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 04, 2020, 09:12:02 am
I’m hoping to go out for a run today, but I have to wait for the groceries before I go out. So the dilemma is do I sit around in my pjs until then, or do I get dressed without a shower. I could of course put my running kit on now and sit around in that until the groceries arrive. Decisions decisions.

Hopefully my motivation won’t evaporate in the intervening time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 04, 2020, 09:37:57 am
Good luck with whatever you decide.

I missed my run this mor ing but plan to go tomorrow instead.  It was an expected deviation fuelled by Sara Pascoe and single malt whisky.  The stuff of dreams ... 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 04, 2020, 01:10:02 pm
Did it.
A bit over 6k, but Jeff came too so it wasn’t very fast, even by my standards.
New shoes and a new pair of electric ears.
The shoes, Mizuno Wave, feel like slippers, very comfy, although they feel a bit soft when I’m walking. I suppose I should avoid walking in then them  ;D
The electric ears are aftershokz and are a LOT better than I was expecting. It’s difficult to listen to an audio book next to the main road because my ears aren’t blocked to the road noise, but music is ok and once I was away from the main road they were fine. I now know why they include a pair of ear plugs with them.

And a bonus, my mood is up a bit. Domestic commitments have got in the way a bit this week, but hopefully I’ll get back to three runs next week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 04, 2020, 01:13:07 pm
Excellent.  Only 6k eh?  What's the title of this thread?    :thumbsup:

What model / version of the Aftershokz did you get?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 04, 2020, 01:32:07 pm
I know, it’s ridiculous. I’ll just to an easy 5k this morning is not an unheard phrase any more. When I started this lark, I struggled to run for 90 seconds!

The AfterShoks are Areopex. I got then for £139 from Northern Runner which was cheaper than I could find them elsewhere. I was expecting to send them back, but they’re really rather good.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 04, 2020, 01:48:37 pm
Great, isn't it?

Thanks.  I shall trawl and cogitate ...
Title: Re: Beardys running log - Ct5k
Post by: rafletcher on September 04, 2020, 07:24:23 pm
Great, isn't it?

Thanks.  I shall trawl and cogitate ...

The Aftershokz website provides useful comparisons between styles.


https://aftershokz.co.uk/pages/compare-products?gclid=Cj0KCQjwy8f6BRC7ARIsAPIXOjhAfAs4Y7Rf6w95WBAdAXlTgrzFSCVYKESQyEPtw5aRNDZyv4V6BHkaAuYFEALw_wcB
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 04, 2020, 07:36:14 pm
Oooooo, Winstanleys Bikes have them for £129.99.

Shall I, shan't I...?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 04, 2020, 07:46:49 pm
Damn.

Go on. Go on go on go on. You know you want too. ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 04, 2020, 07:59:42 pm
Swine!

Nothing like encouragement to ease down a weak and feeble finger.

The deed is done.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 04, 2020, 09:00:33 pm
 \o/
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on September 05, 2020, 07:06:30 pm
I ran to Kingston and up onto the ridge today - a steep 100m in the middle on 11km. Once safely back on the flat and heading home I tripped on a rut, and slid on the chalk. I gave the red bits a splash of water and carried on the run, a bit more gently. Feeling a bit bumped now though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 05, 2020, 08:47:43 pm
Good that you were able to continue.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 06, 2020, 09:19:40 am
I note with some guilt and anguish that I have no September miles yet.   This has happened because firstly I have not been sleeping too well, and secondly, I wake up each day with slight congestion and a background headache. 

I slept slightly better on Friday night and much much better last night but the head symptoms remain.

My kit stands ready and I hope that tomorrow brings a clear head and plenty of desire.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 06, 2020, 09:53:51 am
It’s easy to let the bad thoughts in, but really they’re only a symptom of the situation and not with out irony I recommend you ignore them  ::-)

Could you go for a run later in the day, or in the evening? It’s not stupidly hot anymore so that might work?

GWS

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 06, 2020, 10:03:17 am
In theory I could go later but I have always been a morning runner/swimmer/gym bunny.   As it is, later is not really possible today for me anyway due to other commitments. 

Come the sub 10 degrees daytime temperatures I will likely revert to mid morning runs as per my more usual winter regime.  Gives me the chance to catch a bus out of town too which increases the variety.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 07, 2020, 05:15:39 am
Well, I am up, feeling fine and about to do some stretching and warm ups.  I am officially detraining according to the Theif of Joy which in itself makes me smile.  A week off and suddenly the gaping casms of hell await.  😉

The plan is for two runs this week, both along the Sustrans trail to ease myself back in.  I have a busy week of non-running "stuff" to get on with and another run on Thursday will break me in gently.  I can get back to three runs a week next week.

Will report back later ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 07, 2020, 07:19:08 am
7k along the trail and I declare myself satisfied.  I had the opportunity to cut it short at 6k but I resisted the temptation and did the extra 1k which is an out and back segment.

For the first time in a long time I saw five other runners.  Perhaps it is because I am going out a good hour later than I was only a couple of months back.

Pleasing start to the week.  Looking forward to porridge and a shower.  🙂

Oh, even the ToJ seems satisfied with my endeavours.  What's all that about then? 
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on September 07, 2020, 09:51:31 am
Well done, Thief of Joy! Oh, err, I mean congratulations PB!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 07, 2020, 12:34:53 pm
A later run for me, 5k of mixed backroad and trail. I’m developing some routes off the main road but some of the back roads can be a bit busy as well so it’s all a bit of an exploration into the unknown. I did manage to hold of going out until it just started raining and now I’m back it seems to have stopped!

I did the two run week last week after a fortnight off, so I’m aiming to be back to three runs this week.

The ToJ has been languishing on the desk over the weekend, so i think it was sulking. It has, I suspect grudgingly, raised my training level to productive though, so I’m happy.

I’m also going to start dietIng a bit more strictly again this week, and see if I can’t get back to 115kg during September. I’m tentatively targeting 100kg by Christmas and I might go public with that to force the issue.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 07, 2020, 05:32:50 pm
Good to see you back regularly running again Beardy.

I should set a target weight too.  My weight loss is bizarre:  I lose 2 or 3 kilos over a six week period then I plateau for six or so weeks.  I cannot fathom it as my eating habits aren't changing at all.  I should just be glad that some weight is coming off I guess.  🤔
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 07, 2020, 05:35:03 pm
I completely befuddled my ToJ.  I went from detraining to peaking in less than an hour and it took more than a minute off my predicted 5k time.

I am beginning to love the quirkiness of the ToJ algorithms.  😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 07, 2020, 05:43:44 pm
I had a good run today. As it was a bit cooler I decided to go for my third 10k and whilst it was my slowest it was all comfortable and well, not easy but not difficult difficult lemon difficult. In fact I was even considering pushing for 12.5 but, well I had reasons to stop where I stopped and go directly home without passing Go  :facepalm:

Cycling is still my true love but you can't beat running for just heading out the door and getting home again an hour later with a good workout under your belt. Will definitely be my go to exercise over the winter I think.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 07, 2020, 06:08:10 pm
I have hopes that my "new to me" tandem will start being deployed once or twice weekly over the autumn / winter / spring and I can start getting lots of stoker miles in but I was a runner before cycling and probably am a runner at heart.

I ran marathons long before I ever contemplated anything more than cycling to work.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 08, 2020, 03:37:11 pm
That was a very interesting morning.  It involved a man with a tripod, a mobile phone being used as a video camera, a gimbal also for said mobile phone, five pairs of running shoes, two locations and at the end, one very painful hawthorn bush. 

If I could post a picture of the hawthorn bush consequences I would.

And that's as much as I can share with you for at least two months...  🤫

Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 08, 2020, 03:59:31 pm
 You tease, you.  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 08, 2020, 05:04:00 pm
Patience  Sir.   
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on September 09, 2020, 09:37:21 am
That was a very interesting morning.  It involved a man with a tripod, a mobile phone being used as a video camera, a gimbal also for said mobile phone, five pairs of running shoes, two locations and at the end, one very painful hawthorn bush. 

If I could post a picture of the hawthorn bush consequences I would.

And that's as much as I can share with you for at least two months...  🤫

Hmm

The hawthorn bush will take 2 months to regrow and in the meantime it has taken out an injunction.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 09, 2020, 10:47:48 am
The hawthorn bush is entirely intact and gained traces of human flesh and blood after a sneak attack on me whilst I passed it.

I'm contemplating a visit armed with cutty things to show it just who is the boss ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 09, 2020, 01:11:30 pm
I’ve just returned from a 7.6k session, although only the first six of that were actually run. I was exploring a new route and that first 6k was fine, but then the section I knew was going to be difficult turned out to be virtually impossible to run. By the time I’d navigated that part of the the route I’d cooled down and lost all momentum and trying to start running again, uphill1, was just too much. Choices are go and attack the nettles and brambles with a strummer, moan at the farm/council right of way Officer, or find an alternative. As this was part of the the route was an alternative to avoid going over an already travelled section of path, the last is probably the way to go.

I enjoyed the run though as it’s nearly all away from the main road and as I was aware of the potential difficult bit that wasn’t a downer either.

Go me.   ;D

1. FSVOH2
2. For Suffolk Values Of Hill.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 09, 2020, 01:15:16 pm
The hawthorn bush is entirely intact and gained traces of human flesh and blood after a sneak attack on me whilst I passed it.

I'm contemplating a visit armed with cutty things to show it just who is the boss ...
Is there cinematic evidence of your run in with the hawthorn Bush? If so, then be careful how you approach it because that  filum could be used as motive should you end up in court on a charge of ABH1


1. Actual Bush Harm. 8)
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 09, 2020, 03:45:38 pm
Thank you for challenges on here and support.

This was my day off.  After 42 years of 5-7 days per week the concept of day off is quite frightening and I have never really used it but today I did.  I had to go in for a meeting and to dictate 2 urgent letters but was home by 9.  I then had breakfast, read the paper and almost got sucked into faffy WFH and although i meant to go for a run would have ended up wasting the day.  I read the latest replies here and went for my run.

It was a great run. 10k but done deliberately as a maffetone Zone 2 run.  It meant I walked almost all inclines but it was done in 80minutes and I loved it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 09, 2020, 04:06:10 pm
I like the idea of a surgeon working from home, I can just imagine you Ona laptop controlling a remote robot to take it someone’s appendix1.  :D

I’m even happier that this thread proved to be a trigger for you going out for a run, it helped me get back on the road when I recently stumbled.

And some more technical jargon for me to learn <fires up Google to search maffetone> Every day’s a school day :thumbsup:


1. I apologise if I demean your skills, I do not mean to.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 09, 2020, 06:08:55 pm
The hawthorn bush is entirely intact and gained traces of human flesh and blood after a sneak attack on me whilst I passed it.

I'm contemplating a visit armed with cutty things to show it just who is the boss ...
Is there cinematic evidence of your run in with the hawthorn Bush? If so, then be careful how you approach it because that  filum could be used as motive should you end up in court on a charge of ABH1


1. Actual Bush Harm. 8)

There is both cinematic evidence of the encounter and the injuries caused to "both parties".  I assert that I was am-bush-ed in an unprovoked attack and that at no time was any injury caused to my assailant. 

There certainly will not be any cinematic evidence of an unidentified person wielding secateurs and thick gardening gloves ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 09, 2020, 08:14:49 pm
I see that Parkrun is due to restart at the end oc October in England.  Anybody fancy doing a Parkrun on that morning and comparing notes?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 09, 2020, 09:29:36 pm
I see that Parkrun is due to restart at the end oc October in England.  Anybody fancy doing a Parkrun on that morning and comparing notes?
I shall be avoiding gatherings with strangers for the foreseeable, although I do believe that by then we will be back in lockdown for reasons that I believe to be quite well known.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 10, 2020, 06:14:47 am
I see that Parkrun is due to restart at the end oc October in England.  Anybody fancy doing a Parkrun on that morning and comparing notes?

Whilst the risk of catching Covid outside is extremely low.  less than 5% of the inside risk is what I have heard, the first Parkrun does not seem sensible to me. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 10, 2020, 07:22:18 am
Fair enough.  I might actually go to Northampton on the Friday before if travel is still allowed by train and do the Parkrun course there.   I have my doubts about that being possible though.


Other news:  been out for a gentle 5k on the local Sustrans trail.  Pleasantly fresh morning and enjoyable to boot.

Happy Bear!  🙂🙃😉🙃🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 11, 2020, 12:46:03 pm
7.4k with Jeff joining me for the second half. A bit slow though, and I think that was purely down to energy reserves. Running and dieting at the same time is going to need a bit more thought me thinks.

Mostly the same route as Wednesday but without the stingy nettlie bit. It’s developing into a nice route and I think it’s got potential to be extended as needed.

I’m happy.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 11, 2020, 01:29:05 pm
Well I'm meant to run today but I didn't exercise at all yesterday (due to a dizzy spell sitting on my desk chair - and no I wasn't spinning it around).

So I think I'll move the run to tomorrow and knock off early from work today and go ride my bike for a couple of hours.

I'd normally ride after work but Friday evenings are for pizza, beer, a film and some chocolate.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 15, 2020, 09:26:28 am
Yesterday’s excuse is also today’s excuse. It’s too warm to go for a run.

It won’t be long before there will be too much WEATHER to go for a run, so I suppose I should really get of my arse and get out there. But it is very warm.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 15, 2020, 12:13:43 pm
Too warm for me plus some real life has got in the way.  The plan is to be out on Thursxay then every other day until the end of next week.

Hope to start a half marathon training plan at the start of October with the aim of doing a half maratbon distance on the anniversary of my C25K venture in January.  22nd iirc.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 15, 2020, 01:19:31 pm
Glad to hear from you PB because I was beginning to worry. I hope real life isn’t causing you too much angst and that you can get it resolved soon.
I might look of a half marathon training plan and join you at the begging I of October.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 15, 2020, 01:53:20 pm
I had a bad weekend with too much food and wine.  Then monday was also bad with a load of carbs.  Today I had a 7 hour Zoom meeting so knew I needed some endorphins!

Up at a reasonable time and out with a plan of doing a steady 5km.  Well it dd not go to plan at all.

I set off and felt really well, the temperature was perfect, the light was perfect, the dew was perfect.  So I ran.  I ignored all my plans to be steady, I pushed up the hilly bits, I lengthened my stride and almost bounded down the downhill pavement.  I even put in a sprint in the last few hundred metres.

I got PBs for 5km, 2 mile, 1 mile,1k and second fastest 500m.

Very happy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 15, 2020, 04:54:17 pm
Thanks Beardy.  Difficult time with #1 son and the very premature passing of his beloved labrador.  Things beginning to rebalance.

The bone-conducting headphones arrived today.  mllePB is going to try them first to see if she gets on with them.  I'll give them a try in a few days.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 15, 2020, 07:24:10 pm
Seems like the b9ne-conductors are a hit.

Do I now order another pair for myself ...   
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 15, 2020, 07:30:41 pm
Seems like the b9ne-conductors are a hit.

Do I now order another pair for myself ...
That depends on how much of a softie you are. 😏 8)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 15, 2020, 08:06:08 pm
The answer is ...

...

...

very much of one.

I have ordered a red set so we don't fight over them.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 16, 2020, 08:40:18 am
 
The answer is ...

...

...

very much of one.

I have ordered a red set so we don't fight over them.
;D :thumbsup:
Mine are red. I’m beginning to feel stalked.  :o :o ;)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 16, 2020, 08:43:21 am
Ah, so we are now Team Red.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 16, 2020, 10:47:28 am
I runned.

I didn’t think I’d be going very far as it was a really difficult start. In the event Jeff didn’t join me until I’d clocked up 5k. I’ve not checked yet, but I think I did about 7.5k so I’m happy.

Need to cool down, shower and get to the supermarket and back so I can watch the silly men in France this afternoon.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 16, 2020, 11:03:34 am
Right here we go, any minute now.

Will be my first run for a week so will be taking it gently.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 16, 2020, 03:27:23 pm
Just did the second run of week 4 (did the first on Monday).

The dog wanted to come with me so she did - it’s a bit galling when a 7.5kg cockapoo is keeping up with my running pace when just trotting.

I find the 2 x 5 minute runs are feeling like harder work. Up till now I’ve found it reasonably easy as my basic cardiovascular fitness is good. The legs feel it a bit after 5 minutes though.

I shall try for the third run on Friday, the weather should be a bit cooler then.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 16, 2020, 04:27:57 pm
Well done Auntie H and I hope Ashaman. Today’s was my first run this week, but I’ve still got time to do 3 is I run on Sunday.

Mind ewe, I feel like I’ve just done another session watching the silly men on bicycles in France. Those are two seriously big hills and that mountain top finish nearly wiped me out just watching it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 16, 2020, 06:04:38 pm
Well done folks.  Good to see that people are still getting out.

I am looking forward to my run tomorrow morning.  Setting my alarm.....

....

....

now!
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on September 16, 2020, 07:07:13 pm
PB & B and other people suffering from the heat: can you not run at night? Okay, it might be impractical for PB vision-wise (?) but it is cooler. I often go for a run about 8 or 9pm, latest I've done is after midnight. Less traffic is another bonus.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 16, 2020, 07:27:10 pm
I did indeed get out for a gentle 5k. Only checked the watch when it beeped at the end of each km and just ran by feel taking it nice and easy.

And then after work my partner and I wandered up onto the South Downs with a picnic blanket, a bottle of beer each (Longman Best Bitter), and a bag of crisps each. A 4.7 miles round trip and a big hill made for a good leg stretcher.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 16, 2020, 08:32:15 pm
PB & B and other people suffering from the heat: can you not run at night? Okay, it might be impractical for PB vision-wise (?) but it is cooler. I often go for a run about 8 or 9pm, latest I've done is after midnight. Less traffic is another bonus.

One of the reasons that I get up very early is to avoid the heat.

Alarm set for 5a.m. tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 16, 2020, 09:36:39 pm
PB & B and other people suffering from the heat: can you not run at night? Okay, it might be impractical for PB vision-wise (?) but it is cooler. I often go for a run about 8 or 9pm, latest I've done is after midnight. Less traffic is another bonus.
I have run in the evening and while it is indeed cooler I find running to be harder. I suspect, but don’t know, that this is something to do with the fact that I run ‘fasted’ in the mornings, but have eaten and drunk by the evening. It could be something to do with my taste for fizzy drinks, mostly water.

I admire PB his ability to rise early, it’s something I struggle with enormously.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on September 16, 2020, 09:57:27 pm
I'm also definitely not a morning person. People say you get more morning as you get older but in my experience it's the opposite! I've tried running in the morning, both before and after breakfast, but it doesn't work too well for me. Running too full isn't good either though. Anyway, I'm just back from an evening run – well, got back about 9, I've been on the phone to my aunt since then(!) – about 8km, very slow, met Jeff on the steps at the top of "Cardiac Hill" (wot the medics call it, apparently) but my pace was so low anyway he didn't hang around. Street lights are a good thing... the white ones, the orange ones...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 17, 2020, 07:21:23 am
Just back from my morning trot.  It was a week since my last run and the ToJ is apoplectic with distain.  😝

Anyway, an odd session.  I retired the Brooks Ghost 11's with just over 600k running and around 200k walking.  They were beginning to feel a bit flat and unresponsive in the midsole.  Pulled on the Brooks Ghost 12's that I bought on sale some weeks back and went for a run.

My initial view of the 12's is that Brooks must have done some manufacturing "tweaks" because they are not as comfy in the heel area.  Not an issue when running but noticeable when on my warm up / cool down walks either end of my runs.  Also, the tongues slip round during my run which is not great.  Much more of that and the needle and thread will need to be deployed.  They ran comfy though and felt like old friends over the 6k that I did this morning.

Also, my pace was quicker than expected.  I don't know if this is a combination of a week of rest and new shoes or what but I was 20 seconds per km quicker than I have been running recently.  I am wondering if the old shoes had lost a little something in the deterioration of the midsole.  A few more runs will no doubt make things clearer.

Looking at my records:  I first used the Brooks Ghost 11's exactly two years ago in what was a failed C25K attempt.  I bumbled through to the end of the year and even clocked a few 5k+ distances inuding zome Jeffing but never got to a continuous 5k.  New year, same failure and the Ghost 11's went unused and unloved until October 2019 when I started another C25K attempt which predictably fizzled out in November.  And then I became aware of Beardy's C25K thread having got myself out again in late January this year. 

The rest is history!  😀

Thanks Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 17, 2020, 08:34:40 am
Well done Mr Bear, it sounds like you had a good session.

Do you know, it’s most gauling that all these people who “I’ve” Inspired to take up or return to running are so much better at it than I am.  >:(

I’m joking of course, I’m immensely grateful for the support and inspiration I’ve received from our little ’community’ which has got me back out there when I might have fallen by the wayside.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 17, 2020, 09:01:23 am
It's very reassuring to have your support network Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on September 17, 2020, 09:54:38 am
It's great to watch you all running! I've been 'forced' back to the bike as a consequence of a tweaked hamstring - don't know how it happened, but it doesn't like me running my usual outings at the moment. I'll be trying again come October or November I think, albeit probably slowly to start with. Bit frustrating to be honest as I'd been running most of the year without any problem...

MIke
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 17, 2020, 11:43:57 am
GWS Mike.

It's an odd feeling to be a regular runner again after giving it up in the late nineties.  I find myself really looking forward to the cooler weather of late autumn and winter, the time when I traditionally trained for marathons.  The kit is much better these days which is to be expected but of course the body is less so: also to be expected.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 17, 2020, 07:58:07 pm
The answer is ...

...

...

very much of one.

I have ordered a red set so we don't fight over them.
;D :thumbsup:
Mine are red. I’m beginning to feel stalked.  :o :o ;)

The "redfones" have arrived and are on charge.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 17, 2020, 09:20:24 pm
Just set them up.  Extremely impressive. 

Nothing like the rich sound quality of my B&O Beoplay H7's or my BoseSport Wireless but remarkably good nonetheless.  I will use them as my default when out and about now.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 18, 2020, 11:23:56 am
Another nearly 7½k this morning, but reversing my new route. I ran it to within 10 seconds of the same time as Wednesday, which would be good if Wednesday’s time had been anything to write about. I need to extend the route by 50m though, to make it a great 7.5k I shall consult the maps.

I think I might need to do some intervals on Sunday.  :-\
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 18, 2020, 06:56:45 pm
Third ride of Week 4 today.

I’ll start Week 5 on Monday. That’s halfway through, although I’ve lost four weeks due to muscle strain.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 18, 2020, 07:01:22 pm
Good progress then.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 19, 2020, 07:48:57 am
Just back from my early run.

Lovely cooler morning with a refreshing breeze from the north.  I did the exact same route today as I did on Thursday but this time I broke in my other new pair of shoes, my Brooks Glycerin 17's.   These have a RRP of £150, £30 more than the Brooks Ghost 12's that I christened on Thursday.   No matter: I paid significantly less than RRP for both pairs with the Glycerins being just over half price and the cheaper of the two.

For information purposes: I buy the wide 2E fitting Brooks shoes because a: I have flippers for feet, and b: the Brooks 2E fitting seems to be almost perfectly matched to my flippers.  It's entirely fit and comfort  over brand loyalty.  I used to use Asics shoes but in more recent times their shoe fit and my feet seem to have become incompatible.

I have to admit that I felt no discernable difference between the two save that the Glycerins are a slightly better fit around the heel than the Ghosts.  Nothing of concern at all though.   The Glycerins also weigh in at 15g per shoe more than the Ghosts although I probably more than negated that in the bathroom before I went out!

As I said earlier, I ran the exact same 6k route.  I also clocked up a time 15 seconds faster.  I have to conclude that the more expensive shoe doesn't provide any discernable performance or comfort gain so only time will tell whether they wear better to justify the price tag.  I suspect that it will not but we'll see.  The real gain for me is that this gives me more options when shoe bargain hunting.

As for the run:  great.  Really enjoyed myself.  Time for coffee.  🙂 👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 20, 2020, 07:36:14 am
I got out last night for my longest run to date 11.5km with a new 10k PB in it.  Beautiful weather and I added in some more distance across the field.

I must thank you again Beardy for this log and encouraging us.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 11:02:37 am
Well done Sir.  Beardy certainly is an inspirational chap.  👍

I have just spent some time detailing a 15 week plan to get me from where I am now to a half marathon (21.1km) distance to celebrate my starting (and finally completing) C25K on 22nd January 2020.  The target date for the half maratbon distance is of course 22nd January 2021.

I have a couple of weeks before the plan starts so I can do some steady groundwork and perhaps have a week in the bag just in case.  I ought to have two weeks I guess just in case I get a "self isolate" call but in reality if fate intervenes then that's just unfortunate.

I got up to 12km earlier in the year so I don't foresee any real issues getting back there and beyond in terms of physical capability but last time the mental blocks jumped in.  However, I have a proper plan now which will help focus my mind and some Aftershokz Aeropex bone-conducting headphones to provide a distraction for the brane when on the longer runs which will be at Draycote Water so not subject to mad motons.

Best laid plans and all that ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 20, 2020, 11:58:32 am
PB, I was also wondering about half or even full distance over the next few months.  I was looking at adding a km per week to my long run and seeing how I got on.  I shall watch with interest.  perhaps we need a 5-20k topic?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 12:17:44 pm
just adding 1km a week to your longer run will work just fine but you might find the momotony of plodding essentially the same runs week in, week out enough to make you want to quit.

The only "fixed" run in my plan is my Wednesday trundle along the local Sustrans trail.  I will be varying the distances of the other two runs and taking a recovery week every fourth week where I halve my output.  Also, I might sprinkle the three runs per week with a yoga session  and a swim session, both easy intensity.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 20, 2020, 12:32:16 pm
A short,run this morning, just 4.5k. I wanted to do 5, but guessed where to cut across the fields to the return leg and was under distance when I got home . I need some time with the map (I think I might have said that the other day!) A hot and sweaty run despite the short distance.

I’m also thinking of trying to get to half distance as my next goal.  From my experience with the Garmin coach 10 k plan I thing there’s also a need to fit in some intervals with speed work partly to break up the monotony and partly to increase my exceeding;y slow speed. YMMV ;D

In other news, I’ve bitten the bullet with dieting and signed up to WW with Sarah. She’s done really well and looks fabulous darling. And I’ve not really made much progress with the intermittent fasting. I can resist anything. Except temptation.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 01:16:09 pm
So, the big question is:  are we going to share our training plans?

I keep thinking about intervals but wonder why as clearly the only person who should be worried about my pace if anybody is, is me.  I stoppex worrying about pace and distance when my training hit a slump and all thoughts of a half marathon at the end of October vaporised.  In the end, if I get round I will be satisfied.  I have no plans just now to introduce intervals but that might change in the future.

As for weight loss:  I know that it is very slowly dropping off from my recent trouser and shirt purchases and I'm happy just to keep that slow but steady momentum going. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 20, 2020, 05:26:40 pm
I’ve signed up for another Garmin Coach program, this time the half distance and I’ve set my ‘race date’ as 22/01/21

I blame PB for this loss of rational thinking.  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 05:41:36 pm
My shoulders can carry your burden.   :D

I'll be interested in the ToJ plan but will stick to my own.  I have looked at a number of resources online and considered my own "place" before refining a 12 week plan to give me more build up time.

I'm due out on Christmas Day and New Years Day.   Perfect opportunity to avoud a drunken binge on either eve.

Meanwhile, have you connected your Aftershokz to your ToJ yet?  I'm considering downloads and playback for my longer runs whilst in the relative safety of the closed perimeter road at Draycote Water.  It's 7.73km round with a 2km main dam return loop, loos, a cafe and a water fountain.  It has hilly bits and flat bits and will be the perfect autumn / winter safe place for a blind bear to train.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 20, 2020, 06:17:01 pm
I Have managed to pair the aftershokz to the TOJ but screwed up the double connecting and haven’t tried again yet. I’ll need to for prompts during the coming training plan. Because I predominantly listen to Audible when running, I take a phone along as I CBA with the fiddling about required to transfer the books to watch and would also lose the syncing as well. To be honest, I’ve not really got my head around the transferring of any stuff to the TOJ because I haven’t needed to. Laziness really.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 07:32:34 pm
I haven't paired the ToJ with any headphones yet as I've never run or cycled for that matter using headphones.  I have also not yet downloaded any audio to the ToJ. 

I might experiment this coming week.  Lots of learning.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 20, 2020, 07:45:40 pm
Just tested.  Easy to pair ToJ and Aftershokz.  I'll need to download content onto the ToJ next time I'm at my computer so I have disconnected the ToJ as I find myself using the Aftershokz even more than I expected.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 21, 2020, 05:54:38 am
Oh how the mornings draw in.  Barely a finger of dawn traces itself across the inky black sky and yet it is time once again to step into the still morn and feel the cool breeze upon my skin.  With autumn rapidly approaching it will be just a few weeks more before I too can remain curled cosily beneath my duvet safe in the knowledge that daytime running will soon be back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 21, 2020, 07:17:31 am
Back in the Ghost 12's and an almost identical time for the same route as I ran with these shoes last Thursday.  I'll be doing the same with the Glycerin's on Friday so it will be interesting to see what time I record purely for interest of course.  I'm reluctant to believe that one shoe could be 2 to 3 seconds per km faster. 

Lovely morning.  Almost no wind but the air is cool enough to make it feel fresh.  The mist was over the rec and school playing field at the start of my run and I could see it still covering some other fields about half way round.   

Enjoyed that.   🙂
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 21, 2020, 12:48:22 pm
Well after spending the day yesterday with several dizzy spells doing nothing more strenuous than sitting in my desk chair I set out for a very cautious run today.

Intended 5k with maybe 10 if all went well. And actually it all went fine, decent cruise pace, no aches or pains But too hot to want to go any further than 5km.

So some stretching now I'm home and a shower once I've cooled a bit.

Wednesday is meant to be cooler and maybe rainy so I think I'll aim for doing the 10 then.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 21, 2020, 12:51:49 pm
Was going to start week 5 today but a slight muscle ache across my hip has not gone away so I will wait until it is better.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 21, 2020, 05:00:45 pm
I’ve got a 5 minute benchmarking run to do, but as I’m going oop north for Wednesday I’m thinking I’ll do it tomorrow then do my first run on thursaday. The alternative is to do the bm run this evening and do my first proper run tomorrow and second one on Thursday.
Sometimes this running lark gets ever so complicated.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 21, 2020, 06:50:31 pm
PB and beardy and others.  I am very happy to continue sharing.  I have not really got a "plan" so much as an aspiration.

I generally cycle to work and back x2 per week which is an hour each way.  then i am trying to add in a 5k and a 10k each week plus a weights session and a couple of Pilates classes. I in real life and one by video.

Both 5 and 10k finish with a fairly straight bit of road but with side roads so i am trying to sprint between side roads which is working really well at the moment.

Whilst the core of my 10k is the same, to go up in distance means adding new loops on with new views so at the moment very enjoyable still.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 22, 2020, 07:38:32 pm
Would changing your maximum heart rate in the app fool the ToJ into thinking you were doing better than you were? 


13k done this afternoon. This is the furthest I have ever run in my entire life!  I kept my HR down so walked almost all the hills and bought an ice cream halfway round!

This was after my two strength sessions on Sunday and Monday so feeling a bit sore now.
Tomorrow is an easy day just riding to work and back. I will take the geared bike and just twiddle there and back.

This was an almost entirely new route so that added to the interest and I now have everything from a 5k to 17k sorted out.

My plan is to do mainly low HR aerobic base work from now until Christmas and then look at more specific speed work.  With my cycle commuting and some longer rides, strength work and Pilates, I should be well set for next year. The three stone of weight loss helps although I am in the process of replacing every single item of clothing I own as they are too big!!
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on September 23, 2020, 12:59:54 pm
I've broken a little toe (being clumsy while sober), so that means no running for a bit.  :(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 23, 2020, 01:09:14 pm
Looking at the weather forecast I will be doing a mid-morning run tomorrow.  Should have been out this morning but it was, and still is raining.

Will be interesting comparing fasted to non-fasted times.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 23, 2020, 04:07:01 pm
I’ve managed to make excuses so far this (although the 500mile drive yesterday did create a major blockage) and we’ve had weather here as well all day. I’m going out for dinner to celebrate my boys 30th this evening as well. So,it looks like,tomorrow is going to be my first opportunity this week as well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 23, 2020, 04:16:03 pm
I did get out as planned on Monday so I'm quite content.  It will be interesting doing a mid-morning run after so many months of sparrowfart sessions.  I have also been spending a lot of time working on my "project" and things are coming along nicely on that score.

I shall be keeping an eye out for your report Beardy.  😉
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 24, 2020, 08:20:37 am
Aaaaaaargh!!!!!

Looks like real life is interrupting and I will not get out today.   Bum.  🙁
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on September 24, 2020, 10:54:31 am
Haven't been out for a dedicated run almost 3 weeks now. Still playing 5-a-side twice a week and doing lots of swimming but I've had a bit of lower back pain (that kind of resembles sciatica) that comes and goes which is interesting as I've never had any back/nerve troubles ever. Don't want to exacerbate it by running so I'll lay off it for another week or so and then try a gentle 5k.
Title: Re: Beardys running log - Ct5k
Post by: redshift on September 24, 2020, 03:42:07 pm
Still staggering round my 5km course with Jeff (I'm learning!) two to three times a week, and riding a hilly 30km circuit at the weekend when I can.  I'm still on furlough, which means I have the time to concentrate on fitness. In other news, I've dropped 10kg since my surgery last year as a direct result of regulating my diet and fitness better.  It's working, slowly but surely. One day, I may even be able to run the whole 5k!
Title: Re: Beardys running log - Ct5k
Post by: hulver on September 24, 2020, 04:04:47 pm
I've not been out for a run for ages it feels like. My cycling training has been taking all my time, and I'm wary of over training and / or injuring myself. My weight is still coming down and I'll pick up the running again soon I'm sure.

Still super impressed with all the runners in here who are getting out there.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 24, 2020, 05:00:18 pm
Did Week 5 Workout 2 today. Was OK still, I don‘t ever find myself thinking of giving up. Mind you, my pace per km is around 09:20 so not much faster than walking!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 25, 2020, 05:19:31 am
So, I am up and in my running kit, the weather is about perfect for me in spite of Mr. Met's erroneous forecast of rain and I am feeling physically capable.

Why is my brane wobbling?  Where has my motivation gone?

There are silly little seeds of self-doubt floating around inside of my head.  Why?

I need to do this run to lay some foundations for my half marathon distance plan.  As it is September's mileage will be lower than August's which was the lowest since April. 

A downward spiral is so difficult to overcome.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 25, 2020, 07:53:23 am
Well, that was an embarrassing fuss about nothing.

I scraped my sorry carcass across the threshold and out into a cool and cloudy morning.  Walking to my start point I remained full of woe.  Once on the trail I started to run but immediately stopped as my right knee was oddly simply not functioning properly.  The first thought was to go home,:  the second thought was to walk and within about 20 metres I had started to trot.  All was well.

Another 6+ km on the trail with a short visit from Uncle Jeff at just past 4km and yet a fastest average by a clear 20 10 seconds per km for my trail sessions.  Quite surprised.

Less surprising is that Garmin doesn't appear to be updating online at the moment ...

Next session: 7km road on Monday.

*  Edited for maths fail on average pace.  Still surprised me though.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 25, 2020, 08:45:11 am
It would seem that I am playing host to the black dog and he most definitely does not like going out. The irony is of course that exercise would help in sending him packing.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 25, 2020, 09:22:10 am
I feel for you Beardy.  I don't really know how I pushed through this morning, I just did  There are days when I simply cannot.

I didn't enjoy my run at all today until I finished.  Somehow that was the most satisfying moment and suddenly I felt great.  Knowing that I will feel a level of elation at the finish doesn't do much to get me started though.

I'm not looking forward to pushing for half marathon distance through the autumn alone so please pull on those shoes and get out there.  Polar Bear needs YOU!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 25, 2020, 09:53:34 am
I feel for you Beardy.  I don't really know how I pushed through this morning, I just did  There are days when I simply cannot.

I didn't enjoy my run at all today until I finished.  Somehow that was the most satisfying moment and suddenly I felt great.  Knowing that I will feel a level of elation at the finish doesn't do much to get me started though.

I'm not looking forward to pushing for half marathon distance through the autumn alone so please pull on those shoes and get out there.  Polar Bear needs YOU!

I feel all of this so often as well as beardy's comments.  Why is it so hard to self motivate?  I too need everybody on here.  we are all going at different rates and speeds, we will all have blips but we need each other.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 25, 2020, 11:06:09 am
Thank you gents, that’s actually a big help. The dog is still sitting on me, and the weather we’re having isn’t exactly encouraging me to shake it off, but your words of support mean so much.

Am all tearing up now.  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 25, 2020, 11:35:06 am
I'll take the dog for a walk Beardy.  Boot up, slam on the Aftershokz and pound the pavements Sir.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on September 25, 2020, 05:42:19 pm
I don't get this running malarkey!

I did my fourth ever 10k on Wednesday and squats for the first time in three weeks yesterday so when I eventually dragged myself out the door (into what was quite a cold wind) I only had my sights set on a steady 5k. Wasn't looking at the watch for pace, not specifically keeping to a slow pace, just running by feel apart from the 1km lap marker where I had a quick look to see how long that k took.

Well the first four k were at pretty much my usual cruise pace (~5:20/km) and I didn't feel like it was hard work holding that so decided to see how fast I could do the final kilometre. Somehow, despite stopping to give a driver directions into town, I did that final one in 4:30 and ended up with my third fastest ever 5k.

I've had runs where I've tried for a fast time and gone slower!

Of course after the last few days my calves are letting me know about it so after I finish this restorative beer I'll have a quick shower and then we can stick homemade sourdough pizzas in the oven and chill out ont' sofa.

My plans for a long bike ride tomorrow will be reviewed when I wake up and see if I can move.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on September 26, 2020, 01:43:07 pm
I really didn't feel like going for a run on Friday morning, but it's part of our routine, so out I went.
Once I got going, of course, it was fine. One of the best (==fastest) runs for ages.

This may not help everyone, but I programme my running weekly. I don't decide 'today, I will go for a run'1.
'Normally' this is because I need to fit running in with things like going away for the weekend or going out doing something else physical in the evening, but of course that hasn't been an issue for the last six months.
What I have settled down to is running on Monday, Wednesday and Friday mornings before work, then doing a longer run on Sunday morning. MrsC has Pilates classes on Mondays and Wednesdays, so we've both 'done something' on those days. She now expects me to go out on those mornings.

As I said, may not help for everyone, but it takes the decision away from the early morning feeling.

[1] I do occasionally add an extra run in when I feel like it, but that's rare.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 26, 2020, 02:14:41 pm
Just did Week 5 Workout 3, the 20 minute run. It wasn’t a problem running for that long although I am really slow. My fastest 1km was in week 1 when I was walking a lot!

I expect once I get to 30 minutes or 5k I won’t go for longer runs but try to speed up within my 30 minutes. At this rate I can only do 3k in 30 minutes.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 26, 2020, 03:08:14 pm
Speed isn't important AH unless you are an elite athlete preparing for a world class event.

Once I got over the pace and distance thing I have been more relaxed about my running.

Good to see so many of you guys getting out.  👍
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 26, 2020, 04:08:06 pm
Noticeable also that my heart rate is hugely higher when jogging than cycling - I averaged 175 today and saw 185 at one point. Seems very high for jogging so slowly but hey ho. In the velomobile when riding without any food that day i don’t get much above 100. After the cake stop I am at 130. Clearly jogging is a very different form of exercise for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 26, 2020, 05:52:36 pm
In the few years that I had a hrm-capable wearable and was still cycling I noted just how infrequently my heart rate exceeded 100 let alone reaching anywhere near the 160-ish average that my running sees me achieve. 

An hour running takes far more out of me than a day in the saddle ever did.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 26, 2020, 06:34:58 pm
Another 4.7k in the bag.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 28, 2020, 07:28:17 am
A chilly 6km this morning which turned into a 7km.  👍

Switching shoes as I am at the moment I took the Brooks Glycerin 17's.  At 6km I checked my time as that is the exact same 6km route I have been running over the past few weeks.  Some may recall that I thought that the Glycerins were somehow giving me a couple of seconds per km over the Brooks Ghost 12's.  Well, same again today.  Clearly this cannot go on forever but for some inexplicable reason I seem to be a tad quicker in the heavier and slightly less comfy Glycerins than in the lighter, plusher Ghosts.

Have to say though that I think, all things considered that I prefer the Ghosts.

Everything felt good today:  no inexplicable wobbly knee issues, no negativity, even decided to addnon the extra 1km rather than end at 6km.  Must be careful not to get too positive!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on September 28, 2020, 08:32:20 am
So, to echo Steve, I don't get this running malarky.

While on holiday I did a few runs, some on rough hillside paths strewn with loose rocks. My legs and ankles were fine. That's surprising, given I have an ankle with ligaments missing.

Two runs this last week. One on a road, the other starting on a road and the rest on a grassy path. Knackered my ankle. Twice nearly turned it over completely and just got away with an impingement injury.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 28, 2020, 09:22:15 am
Headed out to do a run. Then needed to urgently evacuate my bowels so came home with only 2km done.
Breakfast and work then try again this evening.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on September 28, 2020, 10:58:43 am
Ok.

For such a very short run, there’s a lot to note

First off, I discovered another excuse I’ve been using over the last week. On top of the domestic busyness and the appalling g weather I caught myself justifying not going out this morning ‘because it’s not really worth getting my kit on for such a short session. Spoiler alert, I ignored myself. I have to say reading all your reports this morning was the final spur to getting out, so I thank you all for your updates.

The session was a benchmarking run for my Garmin coach ½ training plan, 9 minutes in all, a 5 minute run with 2 min warm up/down at each end

I suited and booted, but didn’t take water, phone or headphones.

Reader, I nearly died.

2 min brisk walk.

Then run. It’s the fastest and hardest I’ve ran since I started. It lasted perhaps 150m and I had to drop back to a slow and quickly slowing run. I managed another 200m or so and Jeff arrived. I did manage to run again within the 5 minutes, but is was a more normal pace for me and then a 2 minute stagger home.

I was really struggling for breath after the fast part, so I might be fitter than I was this time last year, but I am by no means fit.

My right knee has been giving me some grief over the weekend, and although it twinged a bit during the warm up, it doesn’t seem to have been a contributory factor to my near demise. It actually feels better at the moment as well.

I am officially benchmarked and on a half marathon trading programme.



Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 28, 2020, 11:03:16 am
mrcharly,

I have determined from experience that as shoes get higher mileages the midsoles become softer and it makes it easier to turn an ankle.  I gave myself an injury with my last pair of Asics simply because they "felt fine" but clearly I had taken them beyond their practical or perhaps safe working life.  Similarly, the shoes that I have recently retired began to feel less stable but also my times dropped of the edge of a cliff.

How many miles are there in your shoes?

chrisbainbridge,

My body has adapted to my routine and I "drop a little weight" before I run now every time.  I have cound myself half way round with a sudden need but also I find that the running seems to have firmed up bladder and bowel control though I wouldn't want to be half way round a marathon!  🤔  😉

Beardy,

Excellent news.  My 15 week programme starts in two weeks so I am putting in the steady foundation work for the next two weeks.  It will be good to have a virtual running companion along.   👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on September 28, 2020, 11:09:07 am
no idea how many miles my shoes have done. Not a lot. I'm a slow, runner who only manages 10km at best, these days.

The only reason I can think (for the difference in outcomes) is that when running on rough surface, I'm using a completely different gait and foot plant.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 28, 2020, 11:12:17 am
I use trail shoes for anything other than tarmac or flat hardpack.  Some think that it is overkill but I gain a lot of self assurance and thus confidence with more grip on even modestly gnarly bits.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 28, 2020, 01:00:12 pm
chrisbainbridge,

My body has adapted to my routine and I "drop a little weight" before I run now every time.  I have cound myself half way round with a sudden need but also I find that the running seems to have firmed up bladder and bowel control though I wouldn't want to be half way round a marathon!  🤔  😉


I am normally fairly trained as well.  First thing in the morning then cycle to work without problem.   i think the problem today was that whilst I followed my normal practice, I was a bit later and had eaten more over the weekend!

Fortunately I start with a loop in the fields at the back of the house and then come close to the house before starting the main big loop.  otherwise I would have had real problems.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 28, 2020, 11:07:33 pm
Managed to get out this evening. 10k at 7:28 pace and average HR of 125 with only a few percent above 130.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 29, 2020, 08:46:55 am
And another steady 4.75k before I go on holiday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 29, 2020, 09:16:34 am
You're whacking them out Chris.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on September 29, 2020, 12:04:04 pm
PB, I am really enjoying the running but am aware that I am an enthusiast so tend to go hard at things and then stop.  The only exercise I have ever persevered with is cycling until now.

We are away for a few days so we should be walking upto 10-14km per day but i would like to keep some runs in as well although I think I will reduce them to about 2-3km of running for the next week or so.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on September 29, 2020, 03:53:09 pm
I just went out for Week 6 Workout 1.

My Apple Watch and iPhone have the annoying bug since IOS14/WatchOS7 where it doesn't record GPS tracks on activities. So today I decided to do the reset/repair procedure which takes about an hour.

That all went well but I had forgotten that I would need to reinstall all my music on my iPhone which then copies across to the Watch and I can listen to the Couch 2 5k podcast as I run.

So instead I just used the C25k Apple Watch app I had bought which simply tells you when to run and when to walk. It was rather good actually.

What was really noticeable was that I was running at a much faster cadence and got really hot and sweaty. I think the speed of the podcasts makes me go slower than I perhaps need to. I hit a heart rate of 191 which is not bad for a fat 49 year old woman!

This was the hardest run I have done. Annoyingly, because I used the other App and not the Fitness app it didn't record the GPS for the run (the warm up and warm down were recorded with the Fitness app and have GPS data) so I don't know if I got any PRs.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on September 30, 2020, 07:41:07 am
Pity you didn't get to record it AH but that doesn't negate the excellent progress.

I have been out to finish off the month on a high myself.  Did a "mere" 5km along the local trail and the plan was just to tick along.  Ticked along very nicely and my pace was quicker than last week yet again.

Although September has been a low mileage month I have managed to pick myself back up and get out regularly once again.  The 5km today was deliberately symbolic for me as that is where this journey started in January and it is so easy to forget that progress.

It's not long now until I switch to mid-morning runs given how the temperatures are dropping down towards single digit daytime highs.  I think that will coincide with my half marathon distance training plan.  Until then however, I will just bask in the moment.  😊
Title: Re: Beardys running log - Ct5k
Post by: ElyDave on September 30, 2020, 08:35:15 am
Now she's done the C25K, my wife is getting ambitious.  I've pointed out that it's a big gap between 7min/km at you rmax HR to a 30 min 5K comfortably.  In response to that she challeneged me to a 5K race.

That means I'll have to start running again  ::-)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 01, 2020, 12:06:13 pm
Well that was a hot mess, and funnily enough, so am I now.  ;D

It was a torture session innocently called Goal Pace Repeats by Garmin coach. It started with 30seconds@200spm 30secs recover repeat 4 times, then it was ‘acceleration glides’ which consisted of 3mins going from a jog to a fast run and back to a jog, 1 minute recover, repeat 3 times and finally a jeffed 5k, 800m run at race pace 3 min recover repeat 5times.

Between my confusion, the technology and my fitness, as I say it was a hot mess. Oddly I don’t feel as knackered now as I do after a 5k.

At least I now know that the anxiety I was feeling about doing this session was justified, even if letting it put me off doing it yesterday wasn’t.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 01, 2020, 12:59:07 pm
 :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 02, 2020, 06:14:02 am
Feeling a big grumpy.  Up, stretched, supping some caffeine-laden, zero cal electrolyte and suddenly I hear a familiar pitter patter upon the velox above the breakfast area.  Yup, it's raining.  It sounds a bit like rain in the tent so it has a soothing if frustrating effect.

Yesterday evening I expected to be rained off but at 05:30 there was no rain and Mr. MET Office was giving me a window of opportunity.  Now, with cummings-like cruelty Mr.MET Office has imposed rain-strictions.  I am pretty sure that MP's didn't get to vote on it.  🤔

Weather forecast looks abysmal until Monday so I need to think about indoor activities.

Hope some of you have better weather fortune than I.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on October 02, 2020, 07:37:05 am
Here it's not just the rain that's put me off, it's the wind. Welcome to Storm Alex.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 02, 2020, 09:10:00 am
The weather is putting a spanner in the works of my RED October plans. Just the weather mind, nothing to do with my motivations; issues. Oh no, nothing to do with that at all.  ::-)

RED = Run Every Day for those,that didn’t know. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 02, 2020, 09:13:42 am
It occurs to me that I could book a session at the gym and do 45 minutes on the treadmill.

I'll ponder upon that one.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on October 02, 2020, 09:15:24 am
Like PB, I had intended to run yesterday evening. Then rain. It would have been my first run for a week, possibly more. Took into account that the rain always sounds worse due to skylights. Checked forecast; constant rain till Monday, minimal at the moment, positively typhoon like Saturday evening (7mm per hour for three or four hours non-stop) so took the chance. Didn't get too wet. Didn't run very far though. Intending to do it again today.
Title: Re: Beardys running log - Ct5k
Post by: fboab on October 02, 2020, 09:44:25 am
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?
Surely you and your clothes are going to be washed and changed when you're done anyway?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 02, 2020, 10:46:06 am
Never enjoyed cycling in the rain after a terrible week touring in the Outer Hebrides.  Life and death would be the only persuader.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 02, 2020, 11:50:53 am
Yesterday I went for a run. Not planned, I was supposed to be paddling, but work didn't finish until 7ish (I lie, I went back to work about 10pm).

So run in the dusk. 1km from home, the dirty road turns to 2" deep slop. Then gets deeper.

Jog around large machinery and truck, realise they are trying to tow an arctic off - it can't get traction on the mud (fen-flat road, so that gives an idea of how bad it was).

Decide I don't fancy running back through that lot, so I reroute via the fields. Hmm, running off road in the dark is not quick or easy. Felt like a good workout anyway.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 02, 2020, 11:56:56 am
I’ve just heard that a friend and ex colleague who ran and cycled as well as being a vegan has died suddenly of a suspected heart attack. He was only 59, ie my age.   :'(
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on October 02, 2020, 12:10:26 pm
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?
Surely you and your clothes are going to be washed and changed when you're done anyway?

Stuff rubs a lot sooner than it does when running in the dry. (Even though I sweat like twelve sweating things.)

I can do 25k runs in the dry and not have a problem.

Even just 5k in the rain can lead to chafing/bleeding if I'm not careful (usually it just means I have to cover my nipples with strips of micropore tape - vaseline just isn't reliable enough for me).

Other than that I generally prefer running in the cold/rain/drizzle as I generate huge amounts of heat when running and it helps deal with that.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 02, 2020, 12:59:04 pm
I’ve just heard that a friend and ex colleague who ran and cycled as well as being a vegan has died suddenly of a suspected heart attack. He was only 59, ie my age.   :'(

Condolences Beardy.  That is sad news.

It just goes to show that lifestyle is no guarantee.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 02, 2020, 02:23:24 pm
Really sorry to hear that Beardy.

We are still dry here in Nordrhein-Westfalen so I just ran Week 6 Workout 3, which is 25 mins non stop.

It went very well and I ran 2.92km in that time, so pace 8:32 /km (cadence 145spm).

Feel good now and looking forward to the next run, probably Sunday.

I guess when I finally run 30 minutes I’ll be lucky to get over 3.5km. I wonder what the average fat lady’s distance is for 30 minutes. 5k no chance!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 02, 2020, 02:29:33 pm
I’ve just heard that a friend and ex colleague who ran and cycled as well as being a vegan has died suddenly of a suspected heart attack. He was only 59, ie my age.   :'(

Genetics overpower lifestyle.

I suspect your friend enjoyed being fit and the time spent cycling and running was not wasted.
'tis a blow losing someone you know, doubly so when they are your age.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on October 02, 2020, 05:44:16 pm
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?
Surely you and your clothes are going to be washed and changed when you're done anyway?
I don't normally mind running in the rain. Once you're going and warmed up it can even be fun.
But we have a lot of trees round here and they have a habit of throwing bits of themselves at you if you're not careful.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 03, 2020, 02:34:32 pm
It occurs to me that I could book a session at the gym and do 45 minutes on the treadmill.

I'll ponder upon that one.

That went well:  not!

The halfwit organisation that runs our council-subsidised leisure centre decided to update their app.  All activities are by booking only now so you'd think that they would have been especially careful wouldn't you?

Well, the app already had me signed in from pre update so no worries there. Er, wrong.  The booking section now requires a separate login which is your standard login.  However, the password protocol has changed and requires a special character now where it didn't before.  So, even though I am logged in to the app I cannot log in to book a session.  ??????

No problem, just change my password.  Hmmm, it will not accept my current password even though it is asking for it and has me logged in.  My password is invalid !!!!!!

Huge fail.

Bigger fail is that there telephone helpline is not a telephone helpline.  It is merely a cascade of options with overly verbose wittering that, no matter which set of options you choose, eventually direct the caller to their inadequate webshite (deliberate) and hangs up on you.

In total frustration I sent the CEO a rather short but factually precise email.

They tried to ring me six times yesterday but from a private number.  I never answer private numbers.  They have sent me emails too.  They are extremely sorry and are working on the problems with their app.

No treadmill session but if I want to book I can do so on an email address sent to me.  Wonder how other customers are faring?
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on October 03, 2020, 05:32:03 pm
Gonna have to get used to this running in the rain lark. Actually, I enjoy the rain but I was mis-dressed for it; I'd tried to dress warmly on top to allow me to wear shorts, but it resulted in overheating while having cold knees.  ::-) Realised just how much difference it makes being able to swing wide on the tight bend at the bottom of "Cardiac Hill" (what they call it at hospital apparently) when I was unable to do so today due to drivers. Then experimented going down Pitch and Pay and back up Hollybush rather than vice versa – not sure this makes much difference. Eleven anna bit km but way too much time with Geoff to call it 10k.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 03, 2020, 10:54:16 pm
I did an actual training session rather than just running yesterday. And it hurt. Which means it's working right?

I'd set the watch to do 5x1km fast with 0.5km recovery between each. I hadn't set a pace target for the recovery sections as I didn't know if I'd be walking or running then but in the end I jogged all the recovery bar.

The fast sections though I'd set too narrow a pace target so I kept getting bleepings telling me to either slow down or speed up.

I'll reprogram the session for next time but I think it was mostly beneficial.

My arms and legs were shaking slightly when I got home so I know I worked for it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 05, 2020, 05:47:43 am
The weather is misbehaving again.  So much unpredictability.  🤔  🙂

Not sure what to do about it.  Try the gym app option again perhaps or do a daytime run outside ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 07, 2020, 09:53:07 am
And another missed run.  Had a bad night of non-sleep and finally nodded off about half an hour before I had planned to rise.   Other distractions may result in no runs this week.  I was expecting this so nothing to worry about.

Normal service will resume next week with the start of my 15 week plan to half marathon distance.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 10, 2020, 12:50:04 pm
Moderators, please move this if in the totally wrong place

I probably now need some winter running kit, tights, base layers and a waterproof.

Having spent a number of years working my way through various manufacturers to mainly an Assos based set of kit what would be the equivalent largely overpriced, made for MAMIL running kit ;)

Thank you
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 10, 2020, 02:07:05 pm
This MAMIL has a significant amount of Ron Hill kit:  Tracksters, t shirts and long sleeve tops as well as a jacket and two pairs of gloves.

Always decent value and durable I find.

Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 10, 2020, 02:21:42 pm
Did the first run of Week 8 today, so that's the 28 minute one.

Once again I didn't find it that difficult - I went a different route for a change but round here in the countryside in Germany it's pretty much great whatever direction i run in.

Here are all my runs since I started Couch25k which of course starts with lots of Jeffing:

(http://www.auntiehelen.co.uk/wp-content/uploads/2020/10/Screenshot-2020-10-10-at-15.19.13.png)

What I have realised is that they change the music on the NHS Couch25k Podcasts so that you increase your cadence a bit. I always run to the beat of the music and you can see, from the cadence column, that I appear to have increased my cadence a lot since the beginning. Also I still have a very high heart rate (when I cycle my velomobile my heart rate is around 100-110!) but I feel like I have exercised afterwards and feel generally OK when running.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 10, 2020, 07:39:35 pm
Very impressive pace improvements.  👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 12, 2020, 07:07:28 am
Moderators, please move this if in the totally wrong place

I probably now need some winter running kit, tights, base layers and a waterproof.

Having spent a number of years working my way through various manufacturers to mainly an Assos based set of kit what would be the equivalent largely overpriced, made for MAMIL running kit ;)

Thank you

For a lot of the year I use Decathlon lycra running bottoms - cheap, durable and just warm enough.
For cold weather (e.g. below zero, snowing) I have some winter tights, I think they are ron hill (will check later). These are the dogs; they come with some sort of water-phobic coating that means it takes sustained rain before they start to get wet. Really, really worth it.

For the top; merino. Plus a montane windproof if weather is really bad.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 12, 2020, 07:47:24 am
Today is run 1 of week 1 of my Quest 2 Half Marathon.  It is a 15 week plan with 3 runs per week.  I will do my half marathon distance if all goes to plan on the anniversary of my C25K journey beginning.

The schedule required a 6km run so I duly obliged.  What a fabulous morning for a run.  Cool, low light levels and not too busy even after 7:00a.m.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 12, 2020, 10:18:43 am
I’m back. Have you missed me?  :D I’ve got the black dog staying with me at the moment, which has made motivation a tricky issue. But it’s important not to beat yourself up about what you haven’t done, and acknowledge what you have done, no matter how seemingly insignificant it is. With encouragement from my rather wonderful partner in life, I put my kit on this morning and went out. And of course, the exercise has the added advantage of being therapeutic into the bargain. Seeing you lot cluttering up my thread with your activity is a double edged sword, but with the bonus PB PMs it’s an overall force for the good, however it made me realise I needed to get make an entry before people started asking questions about why this thread was called Beardy’s running log  ;D

Well it wasn’t fast, and I’m sure it wasn’t pretty, but it was a run with minimal visits from Jeff right up until I had to stop running due to a cramp. It’s the first time I’ve had a cramp while out running and when it first,started twinging I thought I’d just be able to run it off. Still, I got 7k done before I started my limp home so I’m happy.

My toes are cold though. Did you know running through fields of dew soaked leafy crops makes your ventilated running shoes rather soggy. And the freshly tilled fields were rather muddy as well so my shoes are two or three times heavier than when I set off.

I decided to ignore the coach training plan and just go out for run this morning. The sessions are complicated and I have been dreading the next one. I’m going to have to have a think about how to proceed. I’m also going to have to reconsider my route or think about how to waterproof my toes and the mud might actually be the really killer for the route. Lots to think about before my next session.

The temperature was much better for running though, and all in all a good session
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 12, 2020, 02:20:57 pm
We're back Beardy!  Rock on fella!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 12, 2020, 02:41:32 pm
I’m just back from my first ever 4K run.

Took me 31 mins 40 seconds but was my fastest moving average, finally got it under 8 minutes per km (was 7:53/km)

The workout should have been 28 minutes but I decided to keep going as I was a bit further from home than normal so had a longer walk back if I stopped running at 28 mins!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 12, 2020, 04:19:16 pm
🙂
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 12, 2020, 04:53:42 pm
Good to hear from you Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 14, 2020, 08:51:13 am
Leaving shortly to do my first daytime run since March 30th.  Feels weird but with temperatures dropping and daylight hours fading it's probably the sensible and safe thing to be doing.

I also have an action cam to test out so I will timelapse my lap of Draycote Water and enjoy the amusement later.  🙂

Quest 2 1/2 marathon week 1, run 2 coming up.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 14, 2020, 12:29:52 pm
That was tough.  The perimeter road around Draycote is very undulating.  Jeff visited and I quit at 6km which was the schedule distance for today anyway.  Even with Jeff along the pace was good so I'll regard it as not a fail.

Not convinced by the Brooks Glycerin shoes though.  I'll give them a few more outings but they give me an ache in the balls of my feet.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 14, 2020, 04:46:01 pm
I’m looking for sufficient ‘tuits to get my kit on. It’s dry at the moment so I’ve no excuse and I need to de stress after another 2 hours sitting with my son while he practices his driving. I’m struggling to make a decision re: road or track. I know I’ll get wet feet if I choose the track, but is that preferable to a lung full of ICE exhaust fumes? I could leave it a bit later when the roads will be quieter, but it’ll be dark soon and I’m not really set up for the dark just yet.
Title: Re: Beardys running log - Ct5kk I
Post by: Beardy on October 14, 2020, 07:29:12 pm
Run dun!

I’ve been avoiding popping into the forum all day in a form of denial, but decided to look about 4ish. Seeing PBs run report inspired me and posting my own pre run update seemed to be the final kick I needed to actually get out.

A variation on my off road route to avoid the paths that cross the ploughed fields, but with no planning. I enjoyed it though and even with Jeff’s interference it was still faster than Monday. Only 6k though, so although my right hamstring was twinging a little, it didn’t repeat Monday’s sulk.

I think I’ve come to the conclusion that the Garmin Coach ½ marathon plan is too advanced for me, so I will review alternatives and in the meantime carry on doing my own thing just so I actually get out. I’ll provide an update when I’ve made a decision.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 14, 2020, 08:46:09 pm
Regardless, great to see that folk are getting out again.

I have learned to regard my ToJ as simply a recorder of my activities.  Some of the data it provides is nice to have but in terms of it's algorithmic self-importance, not.

I did post weeks ago that I don't see how it can really be an effective coach because it cannot have that interaction that a personal trainer will have.  Too much functionality but a nice bit of kit.  Will still upgrade when the next version has eSIM.  Decided not to go Apple or Samsung at this time.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 14, 2020, 10:39:21 pm
Been a bit hit and miss on the holiday which was not as relaxing as planned.

Out this morning at 6.30 for 6km over fields and paths not as bad as expected in terms of mud. Hopefully another run tomorrow. Then away for a couple of days.

Back to almost regular hours this week and next so 2-3 days of cycle commuting an hour each way and squeeze the running and trying for a strength session as well.

Beardy. Well done. Glad to hear you are back it has been lonely without you. 😀
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 15, 2020, 10:50:48 am
Been a bit hit and miss on the holiday which was not as relaxing as planned.

Out this morning at 6.30 for 6km over fields and paths not as bad as expected in terms of mud. Hopefully another run tomorrow. Then away for a couple of days.

Back to almost regular hours this week and next so 2-3 days of cycle commuting an hour each way and squeeze the running and trying for a strength session as well.

Beardy. Well done. Glad to hear you are back it has been lonely without you. 😀
well, I managed to persuade myself overnight that i was going down with Covid as I felt hot and had a headache.  So did not go for a run but slept in and then realised we had slept with the window closed all night which explains why i felt as i did!!
Title: Re: Beardys running log - Ct5k
Post by: redshift on October 15, 2020, 02:52:09 pm
Not running for two weeks.  I had a tooth extracted on Tuesday (over-erupted and longtime sensitive) and it left me with an OAC, whistling like a steam train.  They pushed me back into the chair as soon as I spotted it, and then there was another 45 minutes of surgical cutting and packing and stitching.  A very sorry evening was had with Absolutely No Fun At All.   :(

I have ephedrine and doxycycline for 11 days, and have been sworn off running, cycling, sneezing, blowing my nose or bending down to tie a shoelace until it's healed enough to hold pressure.  Followup to include a hospital trip if it doesn't seal properly.  <sigh> it's not really been my year (and a half).

Taking it easy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 15, 2020, 04:09:02 pm
That's rotten luck redshift.  Hope you mend properly.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 15, 2020, 04:40:02 pm
Been a bit hit and miss on the holiday which was not as relaxing as planned.

Out this morning at 6.30 for 6km over fields and paths not as bad as expected in terms of mud. Hopefully another run tomorrow. Then away for a couple of days.

Back to almost regular hours this week and next so 2-3 days of cycle commuting an hour each way and squeeze the running and trying for a strength session as well.

Beardy. Well done. Glad to hear you are back it has been lonely without you. 😀
well, I managed to persuade myself overnight that i was going down with Covid as I felt hot and had a headache.  So did not go for a run but slept in and then realised we had slept with the window closed all night which explains why i felt as i did!!
A hyprochondric medic sounds like a route to a well informed case of paranoia  ;D
I’m glad you were wrong Chris, even if it does lead to some potentially awkward questions about your diagnostic skills.  8)

(I’m not fully convinced by some of the spellings in this post, but autocorrect hasn’t flagged anything...)
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 15, 2020, 08:42:54 pm
13km nonstop running before lunch.

Then a four mile walk into town after work.

Ouchy ouch!!

I've slightly tweaked some muscle in my groin and both Achilles are grumbling. A rest day tomorrow I think.

Had a lovely rhythm going for once though even with a sore shoulder and neck requiring me to swing my torso round to look over my shoulders crossing the side roads.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 15, 2020, 09:17:44 pm
 Be carful out there Asha, running distances like that could get you asked to go elsewhere.  ;D

Seriously, though, 13k sounds an odd distance, was it a commute? Hope you can work the knots out without too much agro. 
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 15, 2020, 10:12:55 pm
:D

I went out with vague plans of 10k, with 5k being fine if that's all I felt like. The first 8 went pretty smoothly so I decided to extend to 12.5 at that seems like a neat increase.

As it is that would have been quite a long cool down walk based on where my last loop ended so decided to push on to 13.

I'm sure I'll be ok with a rest day tomorrow (luckily we're getting a lift home because I don't think I could walk the four miles). Maybe two rest days And a hot bath. And maybe one more beer before bed.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 16, 2020, 10:34:13 am
PB's Quest 2 half marathon: week 1, run 3.

Stretches done, it's time to run!!!   
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 16, 2020, 11:45:11 am
PB reporting:

Week 1 completed to plan.  Enjoying the runner's high.  Only 14 weeks to go...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 16, 2020, 12:18:00 pm
How far this morn PB?

I need to go out with today or tomorrow. I'm thinking it'll be tomorrow when Sarah is at home and working, but I've yet to decide and might just go out today. Decisions Decisions

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 16, 2020, 12:46:23 pm
It was 6.3km.   My plan has 3 x 6km for week 1 and I have managed this.

Week 2 has 2 x 6km and 1 x 7km.  I think that I will do the 7km on Monday.

If you have the time now just do it.  Oh shit, I sound like a Nike advert.  😲
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 16, 2020, 01:37:44 pm
Ive actually got access to my computer while Sarah is at Uni, so I'm trying to do some maintenance on it. It does look good out there though, so I might go... watch this space.  :D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 17, 2020, 07:59:18 pm
Away for a couple of nights so 24km of walking and 6.5km run this morning.
I need to get a plan for longer runs in the diary so that I can get upto my half marathon distance.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 18, 2020, 12:16:21 pm
Every day’s a school day. This mornings rather painful lesson was three fold. Getting out of the door is still challenge, but with spousal encouragement I managed it.
1. Kicking a hidden immovable object in running shoes while running is both painful and undignified
2. At some point over the last year or so I seem to have morphed, mentally at least, into a runner. Whilst trying to collect myself, reassure the couple I was avoiding that I was ok and pick myself up off the floor, all I could think was that I’d been doing quite nicely but a new 5k PB was now note going to happen.
3. I actually want to run. Whilst I was limping along post sprawl, easing the knots out, I wanted to be running. I started again as soon as I could. Armed with this insight, I noticed the same on each of the subsequent visits from Jeff.

I ended up going further than I think I was planning, as I’d set out with a vague idea of doing a 5k PB attempt without Jeff. After my enforced first visit I sort of picked my route on the fly to stay away from the main roads. It turned out that I incorporated parts of both of my major routes from opposite directions from home, though the river path was very busy (which is mainly why I was briefly in a position to closely examine the path construction!) and is to be avoided, especially on a Sunday morning. The fields were much quieter and I saw a reasonable amount of wildlife.

The run stats then, 10.6k so the furthest I’ve ‘run’ , faster than the last time I covered that sort of  distance, though rather more jeffing than I would like. Fastest 1mile and fastest 1k as bonuses.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 18, 2020, 03:22:57 pm
Every day’s a school day. This mornings rather painful lesson was three fold. Getting out of the door is still challenge, but with spousal encouragement I managed it.
1. Kicking a hidden immovable object in running shoes while running is both painful and undignified
2. At some point over the last year or so I seem to have morphed, mentally at least, into a runner. Whilst trying to collect myself, reassure the couple I was avoiding that I was ok and pick myself up off the floor, all I could think was that I’d been doing quite nicely but a new 5k PB was now note going to happen.
3. I actually want to run. Whilst I was limping along post sprawl, easing the knots out, I wanted to be running. I started again as soon as I could. Armed with this insight, I noticed the same on each of the subsequent visits from Jeff.

I ended up going further than I think I was planning, as I’d set out with a vague idea of doing a 5k PB attempt without Jeff. After my enforced first visit I sort of picked my route on the fly to stay away from the main roads. It turned out that I incorporated parts of both of my major routes from opposite directions from home, though the river path was very busy (which is mainly why I was briefly in a position to closely examine the path construction!) and is to be avoided, especially on a Sunday morning. The fields were much quieter and I saw a reasonable amount of wildlife.

The run stats then, 10.6k so the furthest I’ve ‘run’ , faster than the last time I covered that sort of  distance, though rather more jeffing than I would like. Fastest 1mile and fastest 1k as bonuses.
Brilliant. Congratulations.

I like the definition of a runner as someone who leaves the house intending to move at a pace slightly greater than a walk. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 18, 2020, 04:36:06 pm
Excellent stuff Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 18, 2020, 04:50:54 pm
Thanks guys

I forgot to add, the ToJ says I’m overreaching whatever that means.  :o
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 18, 2020, 04:54:13 pm
Thanks guys

I forgot to add, the ToJ says I’m overreaching whatever that means.  :o
I think it means it has under estimated you!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 18, 2020, 04:56:51 pm
Thanks guys

I forgot to add, the ToJ says I’m overreaching whatever that means.  :o
I think it means it has under estimated you!

🤣
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 18, 2020, 05:02:37 pm
Thanks guys

I forgot to add, the ToJ says I’m overreaching whatever that means.  :o
I think it means it has under estimated you!
  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 19, 2020, 11:53:16 am
PB's Quest 2 half marathon: week 2, run 1.

7km in the bag.  Feels good.  A nice cloudy and cool day: perfect for running.  I was the only one out there in shorts and a tee though   🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 20, 2020, 10:19:51 am
A bit of weather earlier on provided me with the perfect excuse, but I’m struggling to continue with said excuse now that it’s just a _bit_ windy. I only need to do a short one this morning as well, so I really should get my arse in gear.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 20, 2020, 10:33:31 am
Hope you get out!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 20, 2020, 10:40:54 am
I had four days in England eating all the wrong stuff (non-Keto) so feel horribly bloated and heavy. I think I will give it a couple of days before I try my next run.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 20, 2020, 11:24:25 am
I have been a bit down the last couple of days and eaten more than planned even though i had a good 6km run on Saturday.  Yesterday I ate all the wrong things and then was up operating all night (literally).  My hope is to get a 5km in this evening then an early night and commute by bike tomorrow with a longer ride home.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 20, 2020, 12:58:23 pm
A short one just shy of 5k running and a long walk home. I just didn’t have the energy to keep running. But the analysis shows that my pace was faster than of late, so that and the lack of a good nights sleep probably account for the fatigue. Oh, and I went in a completely different direction than usual, forgetting that there are what amounts to hills in this part of the country in that direction. So my pace includes Jeff’s company up some of those.

It’s nice out though, so I’m glad I went.

As an aside, does anyone have any tips for improving sleep hygiene? If I try and go,to sleep, I just lie there thinking about the worst possible outcomes for everything...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 20, 2020, 01:05:31 pm
Less than 5k?  You are letting the side down.  😉
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 20, 2020, 01:29:02 pm
Less than 5k?  You are letting the side down.  😉
imdid run a bit more before I stopped the clock, and the last Jeff was included, so technically the whole was 6 k  :P
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 20, 2020, 03:16:26 pm
That's better.   :thumbsup:

I have my own dilemna:  Tomorrow rain is forecast throughout daylight hours.  Should I go for a treadmill run in the gym or should I simply shift 24 hours?  To be quite honest I do fancy giving the treadmill a bashing as I suspect it will be used more and more during the winter.

Will have to think about this. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 20, 2020, 05:14:22 pm
I’ve been thinking about getting a treadmill, but following an afternoon in the pub with Freddie (#1 son) I think it unwise to look at them on the interwebs.  O:-)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 20, 2020, 05:54:17 pm
I'd much rather use the very expensive one at the gym knowing that it's use is paid for as part of my gym membership.  Same for the short course indoor pool, the well-equipped gymnasium, yoga and pilates classes, bouldering wall, etc., etc., etc.

Oh, I forgot the Concept rowing machine.  Awesome bits of kit.  👍
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 20, 2020, 07:56:43 pm
I haven't run since my 13k last Thursday. I was very sore that evening and the next morning but a long hot bath eased things up far more than expected.

Had a very gentle weekend more out of laziness rather than need and then the last two days I've had to head to the office and cycle 25 miles home of a lump of a folder.

Aiming to get out for a run tomorrow though I'm aware I have to go back to work again Thursday and cycle home again. Will see how the legs feel.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 20, 2020, 08:47:53 pm
I'd much rather use the very expensive one at the gym knowing that it's use is paid for as part of my gym membership.  Same for the short course indoor pool, the well-equipped gymnasium, yoga and pilates classes, bouldering wall, etc., etc., etc.

Oh, I forgot the Concept rowing machine.  Awesome bits of kit.  👍
I’ve got one of those already as buying it has been cheaper than gym membership over the years. I did buy it second hand though. I agree with you though, they are awesome bits of kit.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 20, 2020, 09:25:43 pm
If I was to buy a Concept rower and a treadmill I would also need to build an extension.   That rather tips the financial balance somewhat.  🙂

I would quite like my own home gym including one of those "never ending" pools but it's far more convenient and simpler to pay for somebody else to provide these for me.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on October 21, 2020, 07:07:38 pm
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?
Surely you and your clothes are going to be washed and changed when you're done anyway?
I don't normally mind running in the rain. Once you're going and warmed up it can even be fun.
But we have a lot of trees round here and they have a habit of throwing bits of themselves at you if you're not careful.
This morning, although it wasn't windy, it was raining quite hard. I thought of this post and decided I really ought to get out there.
Currently I have three 'short' routes (plus a 10k one for the weekends). My current favourite short route is to use the parkland surrounding our local NT property (coincidentally our local parkrun as well). That would have been a bit soggy this morning. Route two, which is the one I favoured during lockdown, is no longer much fun due to the increase in traffic at the times I run. That leaves route three, the 10x200m hill intervals. Well, it has the advantage of being the shortest, I suppose.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 21, 2020, 08:39:40 pm
Didn't go out this morning because much much rain.

The sun came out after lunch though albeit still rather windy. So once lunch had gone down I went out with the intention of a slow easy 5k. What I managed was a slow hard 5k. I had nothing spare to even think about going any faster but I got round it okay. I may regret it tomorrow when I'm cycling home as my legs are quite sore but I'm about to try a hot bath to ease them before an early night.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 21, 2020, 10:26:39 pm
I got out yesterday evening in the dark for my favourite 6k. There is a nice field halfway round where I have watched the corn grow and then be harvested. In the dark I did not realise that the farmer had sprayed a large amount of Slurry. Cue a total wash of shoes, clothes and body. I will have to find a new route for the next week or so.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 22, 2020, 10:35:41 am
Much kudos to you all for getting out yesterday in spite of the weather. I have the excuse that it was my rest day, so I stayed home clean and dry.

Today though. It’s a lovely out there and I’ve now completed my task of taking the boy to his driving lesson. I’m therefore out of excuses, yes I’ve got my chores to do but sarah is usually ok with me going running first. It’s a perfect day to go sailing, but I’ve not got a boat so I can’t use that as an excuse.

I’m going to have to go for a run aren’t I?
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 22, 2020, 10:43:47 am
Went out this morning at 8 to do the first run of week 9, 30 minutes.

Having had a weekend in England eating loads of carbs I felt bloated and heavy. I was a lot slower, average 8:30 per km. Last week it was 08:00 per km. But I ran on until I had done 4km, which ended up at 35 minutes. I hope to speed back up a bit now I am back to healthy keto eating.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 22, 2020, 11:53:15 am
Much kudos to you all for getting out yesterday in spite of the weather. I have the excuse that it was my rest day, so I stayed home clean and dry.

Today though. It’s a lovely out there and I’ve now completed my task of taking the boy to his driving lesson. I’m therefore out of excuses, yes I’ve got my chores to do but sarah is usually ok with me going running first. It’s a perfect day to go sailing, but I’ve not got a boat so I can’t use that as an excuse.

I’m going to have to go for a run aren’t I?

Yes.  I am just back from my run.  Bit sunny out there   🙁

Went out this morning at 8 to do the first run of week 9, 30 minutes.

Having had a weekend in England eating loads of carbs I felt bloated and heavy. I was a lot slower, average 8:30 per km. Last week it was 08:00 per km. But I ran on until I had done 4km, which ended up at 35 minutes. I hope to speed back up a bit now I am back to healthy keto eating.

Nearly there.  👍

Pace is not critical especially over the short term.  Long term commitment will bring natural gains.

I have just finished run 2 of week 2 in my quest to half marathon.  Struggled to see where I was going due to the low, bright sun and managed to step into a huge puddle hidden in the shade of a wall.  Minor discomfort but no real harm.

Another run down, 40 to go...  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 22, 2020, 03:46:12 pm
6.2k in 50minutes. A bit slow, but Uncle Jeff joined in a little. Legs vert heavy towards the end. The ToJ says I’m productive so that’s better.

I got into trouble last weekend for going running on Sunday, so I might try and first something in tomorrow, otherwise it’ll be Monday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 22, 2020, 05:01:39 pm
At least you got out which is good.

I missed yesterday due to persistent rain so ran today and plan to run again on Saturday.  Might just get up and go for a 7:00a.m. session before the clocks fall back.

My 6.3km complete with waits at crossings, puddle dips and hills come in at a shade under 42 minutes which I am quite satisfied with.   My ToJ also thinks that I am productive at the moment so I await it's hissy fit in the next few days.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on October 22, 2020, 07:30:22 pm
I had a strange lack of meetings at lunchtime, so got out for a steady 5km. Lovely and sunny.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 22, 2020, 07:41:50 pm
Hello again all!!

Nice to see everyone here - I’ve looked in occasionally:)

Thought I’d just share that I’ve just got back from a run - 5.66 miles - without my hamstring hurting:) I’ve done one shorter run for each of the last two weeks and have had some tweaks and pain the following day, so I’ll see what tomorrow brings. However, at the moment I’m still aglow.

HR was fairly high at 158 average and clipped 176 at the end - but I think that happens when you lose a bit of fitness.

Hope all are keeping well

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 23, 2020, 10:28:22 am
Today’s challenge is not to eat my body weight in doughnuts. <deity> but I’m hungry.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 23, 2020, 01:53:13 pm
Our local baker has just delivered three types of flour (for my regular bread and cake making) but also a loaf of his fruit loaf and a tray of his really very moist raspberry and apricot flapjack. My next run is in 17 hours so perhaps I can have a treat with my afternoon cuppa.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 24, 2020, 08:59:43 am
And ...

... I completely overslept this morning.  Oh well, body clearly wanted sleep.

One run missed this week now unfortunately but that happens.  Nothing to worry about.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 24, 2020, 10:47:01 am
There’s always tomorrow or the day after. I’ve only done two runs this week. I’d like to get out this afternoon but will have to see how the land lies. Either way I’m not going to run tomorrow so I’m back in step on Monday.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 24, 2020, 02:08:27 pm
Today I ran 5k!

It took me 41 minutes but that’s ok for a fat, 50ish woman I think. I ran fasted which works for me.

I am a bit stiff now but should loosen up when walking the dog shortly.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 24, 2020, 03:50:08 pm
Awesome.  Well done.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 24, 2020, 03:56:11 pm
Indeed, well done!  :thumbsup: :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 24, 2020, 04:18:42 pm
Now planning to reduce the running time but try to speed up a bit by doing intervals. I’ve downloaded an Apple Watch app so will see how that goes.

I don’t really want to run for more than 30 minutes as it makes it all more of a Thing.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 24, 2020, 04:42:49 pm
I like your thinking.  Please keep us up to date with your achievements.

I'm wondering whether to get up in the morning for a run as the clocks will have gone back and that extra hour should be put to good use.  Alternatively I could simply drink rum tonight and plan for my Monday run as per the schedule.  Decisions decisions ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 24, 2020, 05:40:18 pm
I was going to plant a rose bush and then go for a run! But it is pouring with rain and I have opened a bottle of wine and lit the fire and I have the paper and a good book. 

Tomorrow the clocks go back so a 5k before church is a real possibility and then a weights session after church.Ot it could be 40 minutes on the new bike and then church.

Monday and wednesday I am actually off work!!!!!  I am planning a really long run on monday morning possibly 2-2.5 hours and then gardening gently in the afternoon.  Tuesday will be commute to work and back on the bike and then Wednesday is long bike ride.

This is a bit weather dependent.  Also my various TA drivers will try to kick off about the work that "needs" doing but I have allocated Thursday?Friday so I am hoping to keep my mental health good.

Is anybody using a good mindfulness app?
Title: Re: Beardys running log - Ct5k
Post by: fboab on October 24, 2020, 08:08:12 pm
I use Insight Timer- the library is huge. There's a free version but I paid and have unlimited access to courses and guided meditation. It's really good.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 24, 2020, 09:32:00 pm
Congratulations Auntie H you’ve couch to 5k’d. But as you’ve discover, while not exactly addictive, there is a compulsion to ‘just do a bit more’ with running. Keep us informed  :thumbsup:

PB and AH pointing out the extra hour has running possibilities was really mean... especially after today kept me busy with other stuff.

Chris, I don’t understand TA (and do you know how many things there are on the acronym page for TA) but I’ll bt it’s obvious when I’m told. I was always able,to leave work at work, but that never helped my depression. Enjoy your days off whatever you decide.

I had said that I won’t run tomorrow regardless of today, but with the extra hour and Sarah no doubt wanting to do some work I might get the opportunity.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 25, 2020, 07:45:04 am
I have used the extra hour to sleep after enjoying a scotch or two yesterday evening whilst watching the first two episodes of Roadkill.

Nice to see daylight at 07:00 GMT so I will be setting the alarm for 06:00 GMT and a nice fasted 8k becore breakfast to start the week.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on October 25, 2020, 02:06:46 pm
Is anybody using a good mindfulness app?

I have headspace, via work. I’ve only used the sleep sounds (rain on a tent, forest streams etc) for when Mrs Dan is away, but friends like the mindfulness side of it.

Running update: nice 10km up onto the downs at the end of the day yesterday.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on October 25, 2020, 02:49:00 pm
I can't be arsed to run today especially with two days in a row commute ahead of me. Doesn't help that it's been alternating between tipping it down and lovely sunshine today.

My new running underwear arrived though - got some longer boxers as on my long run the week before last my boxers rode up enough that I chafed both thighs to the point of bleeding albeit only slightly.

I'll probably go out Wednesday for a 5k.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 25, 2020, 03:44:19 pm
no run before church, but a good 5k walk with Rev.B and then some gardening. hopefully will still get the weights session in whilst Rev.B does the evening service.

Thanks for the suggestions about apps i will try them out.   I did learn from a book a couple of years ago and need to revisit it.

We have also decided that rather than distressing by watching TV we will try and do an alternate night pilates session.  We have found Pilateslive online extremely good
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 25, 2020, 05:39:39 pm
no run before church, but a good 5k walk with Rev.B and then some gardening. hopefully will still get the weights session in whilst Rev.B does the evening service.

Thanks for the suggestions about apps i will try them out.   I did learn from a book a couple of years ago and need to revisit it.

We have also decided that rather than distressing by watching TV we will try and do an alternate night pilates session.  We have found Pilateslive online extremely good

I too find tv to usually be distressing, and need to exert myself to de-stress after watching it;)

No run today - still on a strict once per week for October schedule, but did get a longer than usual bike ride.

Stay well everyone
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 25, 2020, 07:44:40 pm
2km run and then 20 min weight session.  A win.  Trying for a long run tomorrow in the morning.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 25, 2020, 09:01:32 pm
No run for me today, in part because my toe ache has progressively worsened through the day. I suspect I’ll lose the nail, although Sarah is less convinced.
Toe permitting I might try in the morning, but it’ll have to be an early one because I’m taking the boy To work for his first day and I’m on call in case he has any visits to make. And you all know what I think about early starts as well  :hand:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 25, 2020, 09:36:50 pm
I am planning to get out for 8k at about 06:30 if you fancy joining me.  Looks like it could be a little chilly but we should warm up quick enough.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 25, 2020, 09:48:06 pm
I am planning to get out for 8k at about 06:30 if you fancy joining me.  Looks like it could be a little chilly but we should warm up quick enough.
6:30 sounds a bit early, but if I’m going to fit a run in it’s going to,have to,be at that sort of time  :-[
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 06:19:46 am
Are you ready for warm up Beardy?

I am, but ...

Weather forecast a heavy period of rain here bounding rapid in from the west which is only likely to be around for up to two hours but it's likely to start whilst I am out.  Seeing just how heavy these downpours have been recently I'll wait for it to pass and run mid to late morning instead.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 26, 2020, 07:30:56 am
I’ve been up for about 45 minutes now and won’t be going to pick up the boy until about 8:45. However, sarah is on the top line and if I so much as suggested I might go out for a run she’d probably decapitate me  ::-). She is a bit of a worrier is Sarah. It’s a shame, because it’s a wonderful day out there with a clear sky and very little wind.

Added to this is the situation with my toe. Oddly it isn’t painful to when I walk, but it is painful all the time. It doesn’t seem to have swollen nd the colour change is subtle, ie it’s not turned black under the toenail. To be honest, I’ll probably just ignore it and go for a run when I can. It does hurt though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 07:35:25 am
As with all things the weather forecast has now  hanged in that the rain is due an hour later than previously forecast.  Rearranging my day to accommodate this will require some cogitation.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 26, 2020, 07:42:22 am
Forecast is is just rain, all day:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 07:44:41 am
I'm feeling a bit miffed all of a sudden. 

A lunchtime commitment now almost certainly kills off my run today.  This screws my schedule for later in the week too as I run on alternate, not consecutive days.  Normally I could manage this but I am due to meet a friend for a run on Wednesday.

It also screws my baking schedule as that falls on non-run days and I need to bake tomorrow or we run out of bread. 

Yes, my schedule is quite rigid.  I accept that but it isn't up for debate.

I hate weather.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 26, 2020, 07:51:30 am
Uou console yourself that running in the rain is better than cycling in the rain?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 08:00:55 am
Unfortunately I will have to miss my run today now which throws my weekly schedule for all kinds of things other than running, my distance for the month and my brane. 

The rain is now  bucketing down as forecast and I'm feeling as miserable as it is.  Must snap out of this negativity.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 26, 2020, 08:31:31 am
Unfortunately I will have to miss my run today now which throws my weekly schedule for all kinds of things other than running, my distance for the month and my brane. 

The rain is now  bucketing down as forecast and I'm feeling as miserable as it is.  Must snap out of this negativity.
perhaps a little evening run would be possible?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 09:16:58 am
Evening runs are out of the question - too dark then a street light provides too much contrast.  It's simply too high risk these days.

In any event, I have steadied my wobble.  Not sure what happened there but I was completely unable to cope with what is in reality is a very minor inconvenience.   I almost panicked because I missed my third run last week and I did not want to miss a run this week.   
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 26, 2020, 10:08:04 am
Manly man hug PB.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 26, 2020, 10:13:32 am
Evening runs are out of the question - too dark then a street light provides too much contrast.  It's simply too high risk these days.

In any event, I have steadied my wobble.  Not sure what happened there but I was completely unable to cope with what is in reality is a very minor inconvenience.   I almost panicked because I missed my third run last week and I did not want to miss a run this week.

I think we all understand. Glad you’re back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 26, 2020, 10:28:44 am
Much appreciated chaps. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 26, 2020, 11:51:57 am
I got out for my long run!! started in drizzle, turned to full rain and then glorious sunshine.  16.06km done in 2.15.57 for an average 8.11km pace and HR kept down at an average of 127 and max of141 for a couple of seconds. 

This is the longest run in my entire life and a major step forward for me. 

Fascinatingly at 16km i had the option of turning and adding on 4km to get the 20km.  At15.9km my left knee suddenly became massively painful to run on so I abandoned the extra 4km idea.  Never argue with your knees!!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 26, 2020, 01:10:04 pm
Well done Chris.  I’ve been saying ‘that’s the longest I’ve ever run’ for every first since I hit 5k  :D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 26, 2020, 03:04:57 pm
Well done Chris.  I’ve been saying ‘that’s the longest I’ve ever run’ for every first since I hit 5k  :D

It is a great feeling isn't it? 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 27, 2020, 10:41:38 am
My procrastination means it is now raining. General anxiety is causing me some pain this morning. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 27, 2020, 11:36:56 am
Rain continues to stop play here too.  Tomorrow is forecast dry though and I have  7km planned for mid-morning.  Join me Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 27, 2020, 03:21:35 pm
My COVID app has turned red so no running for me, now leaving the house except for my Corona test tomorrow (and walking Rheindorf)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 27, 2020, 03:33:48 pm
My COVID app has turned red so no running for me, now leaving the house except for my Corona test tomorrow (and walking Rheindorf)

Is that a test following the app suggesting you may have been exposed, but before symptoms? I think that would put your app ahead of ours!! How you are given the all clear

Mike
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 27, 2020, 03:34:45 pm
Did this week’s lone run today, in the rain. It was very wet for almost 10km.

Now I  showered and fed:)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 27, 2020, 04:05:23 pm
My COVID app has turned red so no running for me, now leaving the house except for my Corona test tomorrow (and walking Rheindorf)

Oh no.  Is that a proximity warning given that you are going to have a test?

Fingers crossed regardless.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 27, 2020, 06:00:17 pm
Yes, it’s a proximity warning - no surprise as my landlord and landlady downstairs have COVID.

I was negative in the test last Friday. Results took under 2 days so we shall see. Results appear in the App, all mega German efficiency.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 27, 2020, 06:07:35 pm
What most sane Brits would give for some efficiency here ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 28, 2020, 09:57:38 am
I am on a bus heading out to Draycote Water and hopefully an 8k run.  It is about 7.6k for a full lap so we'll just have to wait and see what unfolds.

It's sunny but quite a biting breeze and I will be running in shorts and a tee.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 28, 2020, 12:36:08 pm
You know that saying about sometimes you get all four seasons of weather on the same day?  How about within the same hour?

The last 1.5k  was directly into driving rain.  It was truly miserable and reminded me of a cycling tour in the Outer Hebrides.  Anyway, 8k done and a very happy bear here.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 28, 2020, 05:29:28 pm
Congratulations
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on October 28, 2020, 05:42:35 pm
Well done PB. Think of it as character building, or an experience. At least that’s what they told me back in the day...
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 28, 2020, 08:41:58 pm
I went out today for my first attempt at intervals - 30 seconds running followed by 2:30 jogging.

I found it harder than the basic 5k running so was happy when the intervals finished. However, I think I will try longer than 30 seconds running next time, maybe 1 minute. I hope this will help me speed up a bit.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on October 28, 2020, 09:18:49 pm
By contrast I've been experimenting with the "easy" run. Today i managed half an hour split between zones 2 and 3. Still got wet though.

Sent from my SM-G930F using Tapatalk

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 29, 2020, 09:12:33 am
I'm wondering about replacing my shoes. According to Strava, they've done 700km.

Still feel reasonably cushioned, but even on 5km jogs my dodgy foot is going completely numb.

Current shoes are Hoka Challenger ATR

Might look at something more off-roady, like the Speedgoat. (Since Lewis offers interesting, if rough, off-road.)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 29, 2020, 02:19:41 pm
It would appear that the big toe nail I used last week to explosively decelerate while running along the river path, has indeed parted company with the toe although it is still currently affixed at the nail bed. I cannot therefore pull it off without some potential pain, something I to which I find I am allergic. It’s not as painful1 as it was, but I have been avoiding running in deference to it with the vague hope that if I left it alone it would be ok. Now that I know I’m going to lose the nail, I think I will just ignore it and go for a run. As soon as it stops raining!

1. It doesn’t half itch though.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on October 29, 2020, 03:19:12 pm
*Shudder* at Beardy.

I've recently replaced my old shoes, which "felt" OK, but kept giving blisters. So I reckon numb feet is worth a change.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 29, 2020, 03:27:26 pm
Can you tape your toe Beardy?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 29, 2020, 04:30:17 pm
I think I probably can PB, but I’m reluctant to do so for fear of ripping the toenail out when I take the tape off. I’ll have a word with the currently resident practicing nurse when she returns home from her afternoon out as she might have some magic tape...
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 29, 2020, 06:00:27 pm
superglue can work well for nails. It naturally detaches as skin cells detach.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 12:04:06 pm
Gosh, it's warm today.  Sweated my way around busy roads and quiet pavements.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 30, 2020, 12:14:36 pm
I’ve just done a very short run* of 2.13km. It hard;y seems to have been worth the bother of getting my running kit on.
Anyway, it was deliberately short and contained intervals ‘sprinted’ up a steep incline. 9 intervals in all, and the ToJ seems to be happy with my efforts. I needed to get out and it took me all morning to push myself out of the door, but I achieved that so it’s a win. And I agree PB, it’s rather warm out.

Toe update: I’ve not taken my shoes of yet, so,I don’t know how my toe has faired.  While I was getting ready, before I put my socks on I pressed the nail to see if it was painful. The squeamish should look away now. A jet of puss shot out and some more was cleaned out with further squishing. It smelt awful. I’m now in two minds as whether to Bother the medical profession with it or whether to leave it be. I’ll see what the nurse says.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on October 30, 2020, 12:32:54 pm
I left the house once it started to get light and did my 5 x 60 second running intervals with 2 minutes of walking in between.

What was interesting was that overall my average speed per km was 8:40 which isn't much slower than when I jog the whole way.

I am thinking I might do intervals with running/jogging rather than running/walking next time and see how that goes.

Well, my next run will be a 30 minute jog in the C25k mould as I want to do that once per week at least. I am hoping that if I also do 2 intervals sessions then my overall speed may increase. We shall see.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on October 30, 2020, 12:59:53 pm
I’ve just done a very short run* of 2.13km. It hard;y seems to have been worth the bother of getting my running kit on.
Anyway, it was deliberately short and contained intervals ‘sprinted’ up a steep incline. 9 intervals in all, and the ToJ seems to be happy with my efforts. I needed to get out and it took me all morning to push myself out of the door, but I achieved that so it’s a win. And I agree PB, it’s rather warm out.

Toe update: I’ve not taken my shoes of yet, so,I don’t know how my toe has faired.  While I was getting ready, before I put my socks on I pressed the nail to see if it was painful. The squeamish should look away now. A jet of puss shot out and some more was cleaned out with further squishing. It smelt awful. I’m now in two minds as whether to Bother the medical profession with it or whether to leave it be. I’ll see what the nurse says.

sounds like it needs a thorough clean with disinfectant and then iodine. Don't seal it up if infected.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 01:29:14 pm
I’ve just done a very short run* of 2.13km. It hard;y seems to have been worth the bother of getting my running kit on.
Anyway, it was deliberately short and contained intervals ‘sprinted’ up a steep incline. 9 intervals in all, and the ToJ seems to be happy with my efforts. I needed to get out and it took me all morning to push myself out of the door, but I achieved that so it’s a win. And I agree PB, it’s rather warm out.

Toe update: I’ve not taken my shoes of yet, so,I don’t know how my toe has faired.  While I was getting ready, before I put my socks on I pressed the nail to see if it was painful. The squeamish should look away now. A jet of puss shot out and some more was cleaned out with further squishing. It smelt awful. I’m now in two minds as whether to Bother the medical profession with it or whether to leave it be. I’ll see what the nurse says.

So pleased to have eaten my lunch before reading this.  🤮

I left the house once it started to get light and did my 5 x 60 second running intervals with 2 minutes of walking in between.

What was interesting was that overall my average speed per km was 8:40 which isn't much slower than when I jog the whole way.

I am thinking I might do intervals with running/jogging rather than running/walking next time and see how that goes.

Well, my next run will be a 30 minute jog in the C25k mould as I want to do that once per week at least. I am hoping that if I also do 2 intervals sessions then my overall speed may increase. We shall see.

Sounds like a plan.  👍

I did think about intervals but never got there.  My big plan now is to get to the half maratbon distance then restructure my training including one interval session per week whilst building towards my next objective.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on October 30, 2020, 02:11:00 pm
Planning an ultra PB?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 03:12:30 pm
Planning an ultra PB?

Now that is ambitious.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 03:19:25 pm
I have found details of a trail running camp for beginners in April.  I am slightly tempted but I suspect that I can wait until nearer the time to make any decisions.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 30, 2020, 03:56:26 pm
For,those that may be interested the nurse told me to google it without even looking up from her book.

You feed them and nurture them, you encourage them and support them through the trials and tribulations of life. And this,is what you get the first time you ask for their professional advice.  :o What has the world come to.  :-\
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 04:21:21 pm
It can be said that you are just puss-y footing around at the moment.   :D
Title: Re: Beardys running log - Ct5k
Post by: Beardy on October 30, 2020, 05:10:23 pm
 
It can be said that you are just puss-y footing around at the moment.   :D
:facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on October 30, 2020, 05:19:19 pm
🤣
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 01, 2020, 03:58:32 pm
I have been slowly working up the confidence to use the sports centre as the weather deteriorates but looks like that has gone again.

Winter running clothing and the turbo seem to be suddenly a higher priority.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 01, 2020, 04:05:57 pm
I’m tempted to get a dreadmill for home, but decent ones do seem to cost MONEY which is a bit of a pain. Not the best time to buy on eBay either.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 01, 2020, 05:01:14 pm
Subject to sensible constraints on avoiding slipping over, running outside is ok once your out thrououhht the winter. Nice pair of tights, a base layer and a per text jacket
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 01, 2020, 05:03:00 pm
No space for a treadmill at the Bear-o-drome and a turbo and as I would be the only treadmill user ...
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 01, 2020, 08:24:41 pm
Plus, treadmills are awful things. They are hard on your legs and only useful for maximal effort VO2 max testing - aka the real sufferfest

Turbo with videos - OK. Running treadmill - not so much. There’s a reason they were invented to punish convicts.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 02, 2020, 12:06:58 pm
It's terrible bright sunny conditions for me not helped with just how low the sun is in the sky but I have been out and enjoyed it immensely.   I did one of my "puddle in the shade" classics but it didn't seem to adversely affect me.

I have been working on pacing on my base 6k runs and for the last two now I have managed a very even pace and both have been negative split runs albeit by less than 10 seconds.  I am very pleased but need to work more to maintain steady pacing over longer distances now.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 04, 2020, 09:25:30 am
New shoes!

Fit is improved over my other hokas, although the tongue gussets are elasticated and hence compress my foot a tad (I have short fat feet). Even laced up loosely I could feel some pressure around my foot.

wore them for a couple of hours sat at desk before deciding fit was ok.

Did a measly 5km last night, in the dark. Very secure grip, no tendency to turn my bad ankle despite catching edge of potholes and cracks a few times. Most importantly, my foot didn't go numb.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 04, 2020, 10:11:09 am
Just under 7 miles last night - fairly steady. Felt fine, but I think the 200 at the weekend meant I didn’t have the spring to run fast! Maintaining my 1 run per week and hamstring fine last night and so far today:)

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 04, 2020, 12:47:30 pm
Just another 2k this morning, but following the unsolicited advice of ToJ to do a lite ‘recovery’ run due to poor sleep last night. Tech is spooky when it does that sort of thing. I did manage quite a pace for me though, especially when you factor in that I had to walk up most the 100 steps in the middle of the run.

At the moment I’m focusing on getting out as often as possible, so I’m not to upset about the distance. And it is a very nice day out there.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 04, 2020, 01:26:13 pm
Beardy
I have to say thank you again.  Without you encouraging us to start running I would not have been out this morning at 06:30 on probably one of the most beautiful mornings i have ever seen.  Totally clear sky, moon hanging in the sky and sun starting to come up. ground soft but with a hoar frost on the grass.  Amazing and 5km run.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 04, 2020, 01:49:15 pm
I am on week 4 out of 15 of my Quest to Half Marathon.  This week is recovery week (every 4 weeks) so I was scheduled for a steady 6.  I had arranged to meet a friend at Draycote Water which is 7.6km round on well made tarmac so I thought that I could just bimble this.

Bimble I did and clocked a time much quicker than I was planning to.  I felt relaxed and bimbly all the way round so I feel  ery pleased with myself.

In spite of recent discord the ToJ behaved itself today and in spite of my ignoring it's suggested workout has decided to declare my current efforts as productive.  One amusing note though:  it estimates my time to run a 5k at longer than it took me to go through 5k today on the way to 7.6k.  Perplexingly idiosyncratic.

To echo Chris:  Thanks Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 05, 2020, 01:32:29 pm
Day one of my new resolution/regime. This is to outside and get in 5km at lunchtime every day (hence ensuring I see something resembling daylight each day).

Department has agreed on a blanket ban on meetings from 12-1, so people can get some sunlight over winter.

Set off far too fast, thought Strava was telling porkies (it showed a 15kph pace initially). It wasn't, I blew up a bit. 1km of the 5 on thick mud, churned up by tractors.

Fastest 1mile and 1km time recorded on Strava for me.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 05, 2020, 01:49:57 pm
This is week 2 of my running rehab, following a badly rolled ankle at the end of April.
(Hill running with Junior!)

Started off with 2k, then 3k then it's been 5k most weekday lunchtimes.
Ankle holding up pretty well, but I've lost a lot of running fitness in 6 months.

I also set off too fast, at 5 mins/k and could not sustain that.
It's quite hard to hold a nice steady 5:30, which is what I'm targeting until I regain some fitness.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 05, 2020, 06:40:23 pm
You lot are a much fitter than I am, but you still keep me going. I’d like to extend my distance, but I’ll never be as fast as you all. Even so, thank you all for your continued reports, they get me out.

It’s been a lovely day here today, but a rest day. I’m hoping it’ll be as good tomorrow, though who knows how I’ll feel. I’ve got taxi duties first thing, with two of them to take to work, but with luck I’ll be tarring to go when I get back home. I’ll pop in here in the morning for inspiration.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 05, 2020, 08:26:00 pm
I am running in the morning so I'll be posting to " inspire" you.  😉
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 06, 2020, 11:47:47 am
Perfect running conditions imo and so nice to have far less traffic to pollute my route with noisy engines and noxious fumes.

A few other runners out too which is always good to see as well as quite a few pedestrians though nowhere near enough to cause any issues.

A good week for me and I am looking forward to week 5 of 15 in my Quest to Half Marathon.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on November 06, 2020, 02:48:58 pm
Earlier today I went for a run, for the first time in about a month. I was expecting it to be like starting from scratch again, but it wasn't actually too bad. Slow and phlegmy but I was still able to keep going.

I feel good having run.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 06, 2020, 04:01:43 pm
Still awaiting Beardy's report.

Be nice to have progress updates from other thread contributors too please.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 06, 2020, 05:06:26 pm
Bad week - nothing since Tuesday’s run. Hopefully bike tonight, as still sticking to 1 run per week for this month. Hopefully will be confident to add another next month or slightly sooner.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 06, 2020, 08:20:48 pm
Continuing with rehab, I pushed the distance up to 8k today.

Ankle was OK during the run, but grumbling a bit on the walk home.
Pace was all over the place. Sub-4 minute for a while, then close to 6 for a while. On the flat.
I'm not able to hold a steady pace yet.
Averaged per km, it's between 5 and 5:30, but the graph shows a very unsteady pace.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 06, 2020, 08:26:18 pm
My pacing is still very good at the moment.  There was less than half a second between my first 3km today and I managed a 1 second negative split over 6km.*

I shall keep working on this over the winter as I'd really like to keep consistent pace as the distance increases.

*  These times / splits are measured by my Garmin watch of course so there is likely to be some inaccuracies due to the tech but it does indicate consistency of a nature far far better than I used to achieve.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 06, 2020, 09:08:16 pm
My pacing is still very good at the moment.  There was less than half a second between my first 3km today and I managed a 1 second negative split over 6km.*

I shall keep working on this over the winter as I'd really like to keep consistent pace as the distance increases.

*  These times / splits are measured by my Garmin watch of course so there is likely to be some inaccuracies due to the tech but it does indicate consistency of a nature far far better than I used to achieve.

Consistent pacing is very important and the key to success - for example, if you can run 100m in 15 seconds all you need to do is keep going at a consistent pace for 15 more and you’ll have done a 4 minute mile:)

I always like to make helpful suggestions...


Tonight I have ridden my bike in the fog. 18 miles and now I’m going to cook dinner.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 06, 2020, 10:08:39 pm
Couple of shorter runs as left knee a bit sore for some reason. Stressful week at home and work so a bit slower. Wonderful run at Dawn though.
Title: Re: Beardys running log - Ct5k
Post by: redshift on November 06, 2020, 10:17:48 pm
Back in circulation, still with Jeff.  Slow today, four weeks off takes its toll when you're still building fitness. The hole in my sinus seems to be healing nicely, and no issues with hard breathing.  I'll wait for the consultant to get in touch,  but if I had to guess I'd say that the dental team did the work required, and hopefully the consult will be "That's doing fine, carry on..."

In the meantime I have catchup work to do!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 07, 2020, 06:24:24 pm
Busy day this morning then gardening and it would have been so easy just to plonk myself in front of the fire.  But I had some new 3/4 trail running shorts from Alpkit so I set out into the dark.7km done fairly slowly but feel so much better. Now I can plonk myself in front of the fire!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 07, 2020, 06:38:15 pm
Back in circulation, still with Jeff.  Slow today, four weeks off takes its toll when you're still building fitness. The hole in my sinus seems to be healing nicely, and no issues with hard breathing.  I'll wait for the consultant to get in touch,  but if I had to guess I'd say that the dental team did the work required, and hopefully the consult will be "That's doing fine, carry on..."

In the meantime I have catchup work to do!

Jeff is a good and loyal friend to most of us.  Keep up the good work.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 08, 2020, 10:25:46 am
Pre run evac and catchup on correspondence.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 08, 2020, 11:03:01 am
I haven't run since the 21st. A combination of being back to commuting on some days, and babying a very sore shoulder.

I am aiming to get out for a gentle 5k at some point today but I'm still in the clutches of too much wine last night. Another mug of tea and hopefully I'll feel a bit more human.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 08, 2020, 12:25:31 pm

Just returned. Better late than never  :-[ 
7.4k in 60min over a mix of road and trail. Uncle Jeff payed a few short visits, but nothing significant until he jumped on my shoulders at 7.4k, perhaps 0.5k further from home than I would have liked.

I was overtaken by a chap of similar age to me, but I didn’t care because it’s a lovely day and I was enjoying my run.
Soggy toes and muddy shoes are urging my to look for some waterproof trail shoes.

Ashaman, I hope you manage to get out, it is a wonderful day for it.
Has anyone else been out today?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 08, 2020, 12:35:45 pm
Good report Beardy 👍

My run days are Monday, Wednesday and Friday so no but I will be going for a long walk this afternoon whilst my sourdoughs are proving in their bannetons.

Week 5 out of 15 in my Quest to Half Marathon plan beckons and apparently I need to do 10km tomorrow.  It will be a very steady run as distance trumps pace.

Since the ground has become wet, sticky and unpleasant I have stuck to tarmac surfaces primarily for safety reasons but a dry few days could see me back on the local trail.  I do like my Brooks Cascadia trail shoes but they are not a waterproof variant and I really don't like damp, cold feet.  I have some Inov8 Parkclaw 275 gtx shoes but I don't get along with them too well.  Only a couple of outings so I might give them another chance in the future. 
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 08, 2020, 01:59:53 pm
Good report Beardy. I wouldn’t bother with waterproof trail shoes as they only keep the water in - particularly so in your neck of the woods I reckon. Just enjoy the feel of the wild and dry out when you get home:)
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 08, 2020, 02:14:05 pm
I dids it! :thumbsup:

Harder that I hoped it would be but not as hard as I feared.

No jeffing and a fairly middle of the pack time for me. Knees and ankles okay but the front of my left hip got gradually tighter/sorer as the run went on. Going to run a nice hot bath and soak for a bit. It is Sunday after all. My tummy didn't grumble too much which given the state it's in today is a bonus.

Glad I got out as I was very tempted to just vegetate. Thanks for the encouragement.
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on November 08, 2020, 02:17:51 pm
Good report Beardy. I wouldn’t bother with waterproof trail shoes as they only keep the water in - particularly so in your neck of the woods I reckon. Just enjoy the feel of the wild and dry out when you get home:)
+1
Whilst I try to keep my feet dry for as long as possible if I can, the unpleasant sensation of getting them wet only lasts for a few minutes, and then the dampness warms up and it's ok. It can go a bit unpleasant if you get them really really wet because the insoles start to move around, but that only really happens if a lot of the run is very wet - e.g. through rivers, bogs, lots of very churned mud.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 08, 2020, 03:02:42 pm
Good report Beardy. I wouldn’t bother with waterproof trail shoes as they only keep the water in - particularly so in your neck of the woods I reckon. Just enjoy the feel of the wild and dry out when you get home:)
+1
Whilst I try to keep my feet dry for as long as possible if I can, the unpleasant sensation of getting them wet only lasts for a few minutes, and then the dampness warms up and it's ok. It can go a bit unpleasant if you get them really really wet because the insoles start to move around, but that only really happens if a lot of the run is very wet - e.g. through rivers, bogs, lots of very churned mud.

The latter description, say the North Uist Fell Race;)
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 08, 2020, 08:17:59 pm
I’ve failed to stir myself for more than a walk all week, but finally got out for 12km today. I also took a few new paths, going past the Glyndebourne wind turbine. I probably didn’t need the extra layer or the extra km and hill of a misremembered turn. So 13km and 330m of climb in 1:26, the end. Jeff beside me on the hills.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 08, 2020, 11:34:45 pm
Ran this evening as it was very foggy, too foggy, for a bike ride. Could barely see the ground in some places even running. 7.7 miles done.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 09, 2020, 01:13:44 am
It’s good to hear most of us got out today, and it seems the absentees were on rest days because they’ve managed to get out more regularly. Never mind, we won’t hold it against them  ;D

 :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 09, 2020, 05:04:40 am
I got out yesterday for my intervals too. Lovely clear, bright day here, and I was finished by 8:30am.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 09, 2020, 07:37:28 am
How are you finding intervals?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 09, 2020, 08:57:31 am
Just looking at my plan and I realise I got my week back to front in my head.  Today is a 7k, Friday is a 10k.  I'll be stretching in an hour or so.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 09, 2020, 09:01:24 am
I’m not sure my BRANES can quite cope with a mid morning PB. It just doesn’t seem right.  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 09, 2020, 09:11:30 am
To be honest I am enjoying it at the moment.  When the clocks went back I thought that I'd do a few more early mornings but that just didn't happen.

Come April I will be back on the early shift.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 09, 2020, 11:53:06 am
Ha!  The weather forecast was out and I got a good dousing but as it's relatively warm the only issue was rain-soaked and steamed up shades.  Yes, I need my eyewear even on a grey day.

I added an extra K on the end just to shorten the cool down walk so as to get less of a soaking.  It seemed rational to me at the time but I'm not sure that it really made any difference.

It's so awesome to just be able to add another K when I think back to January and struggling to run 200m.  And when I think back to July and August when I was struggling and finding myself not completing my runs.  Feeling a bit smug. 
 
I now have rain dripping from my hair down the back of my neck.  🤨  😉
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 09, 2020, 12:15:25 pm
How are you finding intervals?
I do 1 minute run, 3 minute jog x 5. So 20 minutes in total with a five minute warm up and warm down each end, so half an hour in total.

You would think it might be easier than jogging for 30 minutes but it’s a lot harder. My reason for intervals is to try to increase my average speed but I suspect that won’t really happen. I think I will always be an eight minute per kilometre lady. But that’s just how I am with cycling – only one speed but I can do it for a long time.

It is quite nice to do a shorter run than the 30 minutes but I am more tired by the end of it and I get very sweaty. Plus my heart rate averages around 190 which is not bad for someone almost 50 years old but means, because of my resting heart rate of 59, that my Vo2 Max that my watch gives me is appalling - 23.7 at the moment.

I don’t know if I will keep on running long-term but at the moment it’s working well because it doesn’t take much time and where I live is ideal. I would not have dreamed of trying it without reading this thread so thank you Beardy and the others.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 09, 2020, 02:19:09 pm
I have read plenty which claims that regular intervals increase your base speed and your ability to push when required.  If you can keep up the interval work I would be surprised if you didn't make gains.  Indeed, I have vague plans to start interval work in February once I have completed my Quest to Half Maratbon plan.

VO2 readings on watches are very inefficient.  Mine fluctuates by quite a few points so I don't really pay it any attention other than for amusement, much the same as my "productivity" status.

I can see my "progress" in terms of distance, frequency and average speed over time and I have learned through disappointment to expect peaks and troughs as well as good sessions and apparently poor sessions.  The most important thing though in my mind is actually getting out and doing something: that alone feels rewarding enough.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 09, 2020, 03:07:57 pm
I will keep going with the intervals just to give me variety - it will take a while to really see anything I think, we shall see.

My VO2 Max used to be 29.8 (the bottom end of the 'good' band) and then when Apple Watch did the latest WatchOS Update it dived to 22-23 (which is in the middle of the 'poor' band). Lots of other people have had large drops too. I keep hoping it will improve but no. However, I think I must be reasonably healthy as I walk every day, cycle long distances, jog for 30 minutes. So I guess the original reading, which was similar to what my Garmin Vivoactive 3 offered, was more correct for me.

I am enjoying looking at the splits of my intervals in Strava to see how things are going - I seem fairly consistent in my running and jogging speed, they are both just pretty slow!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 09, 2020, 04:07:25 pm
Managed my lunchtime jog today. Had to leave phone at home so didn't have anything to give me my pace (and missed the music).

Consequence was a slowish 5km that felt tiring.

Oh how much fitness I've lost!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 09, 2020, 04:51:52 pm
Auntie Helen, there’s a reason that PB having named his Garmin the Thief of Joy it was adapted to ToJ and subsequently adopted by the thread as the common nomenclature for all sports watches. Although they seem to be good at tracking our routes, times and speeds, they seem less competent when relying on advanced sensors or fancy algorithms. Not that I’d be without mine now a days.  O:-)

mrcharly, any run is a good run and 5k in the bag is an excellent outcome.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 09, 2020, 10:27:14 pm
Ah, that’s what ToJ means. Indeed, training status is a bit of a lagging indicator and can make you miserable if you’re not careful. Training load can be helpful, but everything goes to ratchet when you have a forerunner 935 and an edge 530 - cause physio trueup doesn’t. So I wind up with two different training loads based on different (but possibly not exclusive) sets of activities and different algorithms.

Bizarrely, in spite of all this they both give me the same vo2max estimate for running or cycling. That’s not unreasonable after a couple of months of limited running and bike replacement activity.

AuntieH - your intervals will help. Do them hard/briskly and only once per week.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 10, 2020, 11:57:03 am
Quote
Ah, that’s what ToJ means.

Same! I've been trying to read that as "Tour of Jeff" but it didn't really fit how people were using it.  ::-)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 10, 2020, 12:08:55 pm
I first heard the expression, "comparison is the thief of joy" from The Running Channel on youtube.  I borrowed the "Thief of Joy" element not long after I made an emergency purchase during lockdown I of a Garmin Fenix 6.  Much of the information it was giving me was erratic and often demotivating. 

I ended up turning most metrics off but Garmin chose to make my life miserable again recently with a new introduced feature during a firmware update which took quite some effort to disable.

To get the features you want with tech you have to take so much that you really don't want or need.  I will be very very careful when selecting my next "wearable".
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 10, 2020, 02:04:41 pm
I first heard the expression, "comparison is the thief of joy" from The Running Channel on youtube.  I borrowed the "Thief of Joy" element not long after I made an emergency purchase during lockdown I of a Garmin Fenix 6.  Much of the information it was giving me was erratic and often demotivating. 

I ended up turning most metrics off but Garmin chose to make my life miserable again recently with a new introduced feature during a firmware update which took quite some effort to disable.

To get the features you want with tech you have to take so much that you really don't want or need.  I will be very very careful when selecting my next "wearable".

This is true. It’s deliberate of course - I would like:

- physio trueup to work
- fr935 like battery life
- altimeter to work if present on watch

That would mean replacing the 935 with a new device (945 or soon 955). Even the physio trueup may not work...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 10, 2020, 09:11:40 pm
Battery life on the Fenix 6 Pro is nothing like claimed but then I do wear the watch 24/7 so perhaps I should not expect more than 4 days out of it.   I'm looking to a strategy of stopping recording my health data 24/7 but the act of taking it off for that first night is proving incredibly difficult.

I did a 12k recce walk this afternoon in preparation for a 10k run on Friday.  I needed to check the pavements, kerbs and obstructions status of the chosen route.  Happy to say that it should be fine though the long uphill section at about 6k will be a bit of a challenge.  Tomorrow's run is my now midweek lap of Draycote Water.   I might just have got to the position of a different safe route for each of my three weekly runs and an offload route for when I feel like a bit of trail.  I am quite pleased about this.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 10, 2020, 09:41:43 pm
That seems strange PB, I’m getting a week out of my Fenix 6 even with three 1hr runs and it only takes 3 hrs or so to fully charge. It’s also connected permanently via Bluetooth to my phone. I don’t listen to music on it through.

I hope the new route works out ok.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 10, 2020, 09:47:17 pm
I suspect it's partly because just about everything remains on.  I could spend time turning things off and on all the time but it's inconvenient purely because of the difficulties I have seeing the menu options.  Now, if I could set things in Garmin Connect or it could be set up for a simple exercising / not exercising configuration which automatically flipped then I suspect battery use would dramatically reduce.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 10, 2020, 09:55:33 pm
My 935 easily manages over a week with a few runs or more like 2 with my current once per week status. I keep it on pretty much all the time and record data continuously - although it has fewer sensors than the Fenix - no spO2

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 11, 2020, 08:12:29 am
The question at the forefront of everyone’s* mind this morning is how long will it take beardy to get of his fat arse and get out there?

No, I don’t understand either why when I have decided I would like to go for a run it takes so much effort to actually get out of the door.


*well, mine at least.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 11, 2020, 08:55:57 am
Race ya!

I'm off for a bus shortly then a 7.6km loop of Draycote Reservoir.  I expect to start running at about 10:20, public transport notwithstanding ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 11, 2020, 09:11:36 am
The real battery killer is the pulse oximetry.  Turning that off will probably double your battery life.  I get 5 days at least out of mine

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 11, 2020, 10:10:17 am
Run screwed.  Bus got to Dunchurch and went the wrong way.  Turns out that the road is closed for reasons not yet known.  Walk home and a rejig of my week.   :-\
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 11, 2020, 11:35:16 am
No, I don’t understand either why when I have decided I would like to go for a run it takes so much effort to actually get out of the door.


I don't understand why, once I've changed into running gear, I have to go for a crap. Doesn't matter that I filled the toilet bowl 15min ago. Nope, this is the surge that cannot be denied.

In other news, I hauled my unfit arse out of the door this morning, as a substitute for a lunchtime run (heading to the tooth-torturer at lunchtime).

Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 11, 2020, 11:38:23 am
I’m sorry to hear that PB, especially after you successfully goaded me to go out (thank you :thumbsup:)

7.48k in 60 mins. I invited uncle Jeff to join me earlier than usual by setting off at a faster pace with the intention of increasing my anaerobic loading. It didn’t really work because I ended up being proportionally slower in the later stages of the route. I can’t get away from the fact that if I want to increase my overall,pace I’m going to have to do intervals.

Running across the kale field gave me very soggy toes again, and the path is very muddy there as well. I’ll have to consider a different route, or a variation to avoid that part, I thing because it’s most unpleasant.
Feeling satisfied though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 11, 2020, 12:35:03 pm
Well done Beardy.  You won this one. Grrrrr!

My revised plan for this week is to run the 10km which was scheduled for Friday tomorrow and take that as a slightly reduced week.  My 7 became an 8 on Monday so it's not all bad.

In other news:  I have turned off Pulse Ox or whatever it is called on the ToJ to see if I can get more than 5 days from a charge.  The numbers always dwell in the mid to high nineties and I'm not convinced of the accuracy from what I have read elsewhere anyway.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 11, 2020, 04:13:06 pm
Gosh.  Just turning that off has doubled estimated runtime.  It can stay off.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on November 11, 2020, 04:52:02 pm
I'll keep PulseOx monitoring on. The PulseOx sensor in the 945 (and Fenix) is a dual wavelength sensor and it's always been in agreement (to within 1% or so) of the fingertip PulseOx sensor I have. The single wavelength sensors aren't anywhere near as accurate (and there are incorrect reports out there claiming the Garmin sensor is a single wavelength sensor).

I wear my watch pretty much 24/7, the only times I take it off are:-
* copying off the data files once every few days (to upload to strava and just as a backup)
* getting myself clean (e.g. having a bath or shower)

As long as I remember to put it on to charge when I have a bath or a shower I never have a problem with the battery running low.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 11, 2020, 06:55:13 pm
I'll keep PulseOx monitoring on. The PulseOx sensor in the 945 (and Fenix) is a dual wavelength sensor and it's always been in agreement (to within 1% or so) of the fingertip PulseOx sensor I have. The single wavelength sensors aren't anywhere near as accurate (and there are incorrect reports out there claiming the Garmin sensor is a single wavelength sensor).

I wear my watch pretty much 24/7, the only times I take it off are:-
* copying off the data files once every few days (to upload to strava and just as a backup)
* getting myself clean (e.g. having a bath or shower)

As long as I remember to put it on to charge when I have a bath or a shower I never have a problem with the battery running low.

You soft and indulgent types - when I grew up we were always taught that we should have a bath once a week whether we needed it or not*. That’s why the watch runs low.



*Interestingly, on the bathing front, William Dalrymples rather wonderful book ‘From the Holy Mountain’ discusses a medieval orthodox bishop who was considered appallingly self-indulgent as he took to his bath daily and monks who in or to avoid any suggestion of indulgence or impropriety never took to their baths at all.

Now, back to normal service...

Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 12, 2020, 05:54:21 pm
Has no one been out today? It’s been another fine day here, and I was tempted to go out in spite of my shoes still being wet. Unfortunately I had chores and errands so decided to wait until tomorrow. I hope the weather holds
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on November 12, 2020, 06:01:55 pm
I was out an hour or so ago. Just traced my route on On the go map, and it comes out to my surprise fractionally over 10km. Don't suppose more than 9km was actually running though.

Has anyone got tips for not slipping on dead leaf much on top of wet concrete?
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 12, 2020, 06:30:14 pm
I was out for 25 minutes - I did 5 minutes of faster jogging and then 5 minutes walking. I quite enjoyed it as I didn’t get so hot and sweaty but I did manage to go a bit faster in the jogging sections. Will try it again in two days.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 12, 2020, 06:42:20 pm
Went out at lunchtime on my old commute route, which is mostly off-road with rough woodland trails and a wee bit of climb.

My run to work was 8K, so I turned around at the half way point, for an 8K out-and-back to home.
That's about my comfortable limit right now.

My ankle seems to prefer the rougher terrain; more varied angles of articulation versus the constant repetition of flat roads.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 12, 2020, 06:49:13 pm
I ducked out for a 4k at lunchtime. Would have liked it have been quick, but I did my usual 'go out too fast and blow up'. So started at 4min pace (per km) then dropped off to about 5min 20.
Not getting faster yet, but I can do a short run and my legs are ok.

Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 12, 2020, 07:05:23 pm
I spend all day attempting to electrify my folding bike and only managed about a third of the job.

So no exercise whatsoever today apart from running up and down the stairs for tools and googling things.

But after three days in a row of a tough commute a rest day was probably a good idea.

Will try and run tomorrow depending on how long the rest of the conversion takes - I think I've done the worst bits now.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 12, 2020, 07:10:48 pm
Yes, before injury a 4 min pace was at the spicy end of what I could do, and even then only for 2 or perhaps 3k at a push.
I was always a fair way off a 20-min 5k.

I could do 4:30 for 5K, but that was pretty much my limit.
Beyond that, my natural 'loping along' pace seems to be about 5:30, and pushing on a bit for me means 5:00 over the 8 to 10k distance.

Post-injury, I've lost a lot of running fitness, and am going off too fast too.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 13, 2020, 07:37:29 am
Missed yesterday so had to get out today.  Only 4k as i had forgotten my gloves and had forgotten to empty my bowels which meant i got a fastest 1k record on the last sprint home. All completed, showered and coffee for 7.30
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 13, 2020, 08:14:55 am
I’ve missed all week:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 13, 2020, 12:21:13 pm
Wow!  That was very hard work.  The sun baked me and has lightly "pinked" my exposed arms, legs, face, ears and neck.  The wind and hills on my new route really bit hard and I needed to Jeff at 6k for a couple of minutes.  Managed to put another 4k in including a long, gradual hill which goes on for close to 1k. 

I was frustrated and despondent at 6k when I needed to Jeff but feel much more positive now.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 13, 2020, 12:56:43 pm
Jeff is always welcome because he only joins you when you are actually out there running.  :)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 13, 2020, 01:48:24 pm
Jeff is a very good friend.  I'd quite like to see less of him though!  😉
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 14, 2020, 05:24:57 pm
Went for a purposefully-slow jog about lunchtime. Very strong wind (unlike when cycling, I find that, when running, headwinds slow me down but don't speed me up much when they are a tailwind). Rain, very slippery mud.

Did a measured slow 10km.

When I started this regular running malarky, a bit over 2 weeks ago, my resting pulse was 70, BP about 130/90

It is now about 60, BP 110/65
Title: Re: Beardys running log - Ct5K
Post by: Beardy on November 16, 2020, 10:41:37 am
Cooler this morning.
8 an a bit k in an hour and 7 mins. A deliberately slower start kept Jeff at bay until 6½k which was quite nice and even then it was as the ground conditions as much as anything the required me to slow down. I’m definitely going to have to think about dropping the field running for the time being.

I’m also going to have to think about a second t-shirt. Although I don’t feel cold while I’m running as soon as I slow down I feel the chill and sitting here after my run I can tell my core temp is down.

Shower time

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 16, 2020, 10:52:31 am
Similar 8.6 k this morning.

I find a pair of gloves makes a massive difference to core temperature maintenance

MUD!!!  I have 2 fields in particular which are basically a run through ankle deep mud for about 5 minutes.  I just see it as a chance to act like a child and get really muddy.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 16, 2020, 11:21:55 am
We have lots of clay hereabouts. One field I run across just builds up on my shoes until they weigh twice as much as I do, and is also very sot at the moment so is like running in porridge. The second field, and the on i Jeffed is hard packed and slick on the path proper; it’s also sloping in two directions. Even walking across it is treacherous.

 :)
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 16, 2020, 12:18:25 pm
Yesterday I went for a run at the end of the day, exploring a different way onto the downs which has a bit of flat by the river to warm up before some steepness. Quite a good plan, or it would have been if high tide and pouring rain hadn't made the path closer to a bog. 13.7km later I was home, streetlights were on, and the floor of the hall didn't show any traces of the mopping I'd done in the morning.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 16, 2020, 12:55:11 pm
I did 30 mins jogging so 3.5k. My average heart rate was down a bit which is maybe the first sign I am getting better at this!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 16, 2020, 01:51:27 pm
Excellent.

I did 8km this morning on local pavements.  That's my medium run this week.  Wednesday is a gentle 6km and then 12km on Friday. 

It felt like very hard work but my times were up there so I'm happy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 16, 2020, 04:57:16 pm
Some of you might remember that I am working on trying to maintain a steady pace on my runs.  Over my 8km today I did a block of three consecutive kms on pace, two further ones a second below average pace and the variation from fastest to slowest was just 6 seconds.

I am very pleased with my progress at pacing but it's hard work.  Wbat pleases me more is that I don't use visual or audible pace assistance at all.  I just feel the pace and work to keep it.
Title: Re: Beardys running log - Ct5k
Post by: redshift on November 17, 2020, 03:43:30 pm
Getting back into things again slowly but surely.  5km this morning, still taking 45 minutes - my fastest ever is about 43.  Today I felt remarkably good, and my pacing seems to be improving, so I ran longer sections at a slower / better pace.  Still hitting max HR faster than I'd like, but I can maintain it for longer.  I think I'm learning.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 17, 2020, 04:32:07 pm
I was in virtual court this morning as an expert witness which i always find surges and then depletes my adrenaline levels.  Normally after a day in court I eat.  Today i made myself go for a run.  My Hr as i started was about 30 above resting just from the adrenaline so the whole run was at a high HR but i did 9.3 km at 7.44/km pace including warm and cool down.  And I did not stuff my face with carbs!!

A good day
Title: Re: Beardys running log - Ct5K
Post by: Polar Bear on November 17, 2020, 04:53:20 pm
Cooler this morning.
8 an a bit k in an hour and 7 mins. A deliberately slower start kept Jeff at bay until 6½k which was quite nice and even then it was as the ground conditions as much as anything the required me to slow down. I’m definitely going to have to think about dropping the field running for the time being.

I’m also going to have to think about a second t-shirt. Although I don’t feel cold while I’m running as soon as I slow down I feel the chill and sitting here after my run I can tell my core temp is down.

Shower time

Sorry Beardy, I meant to reply to this earlier.

I bought a Camelbak hydration belt which has a small front pouch which is not fixed in place and a larger fixed pouch at the rear.  The rear pouch is meant for a 0.5l soft flask but I put a windshell in mine.  It will be handy for when I get cold but as yet carrying it seems to have staved off the issue.

As my start / end points are generally at least a 1km walk from home or a bus ride away the shell will be useful for the pre and post run elements of my sessions through the winter.  I'll probably be in long sleeves soon as well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 18, 2020, 08:47:17 am
And as if to jinx myself, rain forecast for my run window.  Bah!

The weather doesn't seem to want to cooperate at the moment.  I'm looking at the corecastz and thinking tomorrow is a better day to fit in my 12k.   

I am trying to fit in three runs a week but at present commitments and rain are costing me a run so I'm juggling and losing the short run.  Not ideal but better than nothing.  I ought to do some yoga or pilates today to keep some flexibility.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 18, 2020, 09:25:52 am
I’m just trying to work up the motivation to get out. It’s looking ok weather wise at the moment so I’ve no excuse.

I’m undecided at this point on whether to do a shorter more intense run that will be difficult to regulate or intervals that will be easier to regulate but less fulfilling. This I decision is helping my procrastination so a proper plan would probably help.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 18, 2020, 10:16:14 am
Just finished work for the day (I worked 06:00-11:00 today) so going out for my run/walk intervals now. Bright sunshine in Germany but quite chilly.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 18, 2020, 06:46:30 pm
Yesterday lunchtime I tried to push up the distance a bit, and did a hilly 14k loop based on the route of my running commute.

Longest run since I injured myself.
Deliberately dialled back the pace, but even so, it was the limit of what my ankle was prepared to put up with.
The loss of running fitness was apparent once the hills kicked in.

Still, no long lasting ill effects, and ankle is OK today.
Legs a bit heavy, and that showed during my swim session this morning.

A good result.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 19, 2020, 09:34:04 am
I take it that you are not in England being able to go for a swim session.

I could go for a "swim" in my running kit just now.   Mr MET Office has been a bit unreliable with his forecasts recently.  🙁
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 19, 2020, 10:10:29 am
I take it that you are not in England being able to go for a swim session.

I could go for a "swim" in my running kit just now.   Mr MET Office has been a bit unreliable with his forecasts recently.  🙁
I had planned a run this morning but a poor nights sleep and the rain battering the window put me off.  Hopefully will get it done this evening in better weather
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 19, 2020, 10:25:21 am
I’m sat here in my running kit watching the rain come down again. It’s been off and on all morning so im beginning to think putting my kit on was rather optimistic. Maybe I should run up and down the stairs a few times.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 19, 2020, 10:28:18 am
I am about to start making the dough for baguettes.  This ties me to the house for the next three hours so I'll review the potential of a short run come mid to late afternoon.

I also have a round of quiz questions to prepare so that'll keep me occupied.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 19, 2020, 11:15:11 am
That was possibly the hardest run I’ve done to date and I’m now coughing horribly. Added; I wasn’t especially knackered when I first got in, but I’m now sweating and wasted. Go figure.

It was only 1.3k and at 7:10 m/Km not dreadfully fast, although it was faster than my usual 8+m/km plod. But I set of with determination and at 6m/km UP a bit of an incline. I basically just kept going as fast as I was able and nearly managed the whole loop without Jeff.

The ToJ isn’t happy though. Git.

I suppose I’ll have to keep doing that once a week to improve.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 20, 2020, 08:19:48 am
I am losing the fight with the weather this month.  I fear that my half marathon distance plan is unwinding for the second time.  It feels very depressing.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 20, 2020, 08:48:16 am
It’s really cold out there. When I finish work in just over an hour I plan to go out, but I will have to wrap up warm.

Polar Bear, give yourself a bit of a break. Have a nice hot cup of tea, then put on those running shoes and venture out.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 20, 2020, 10:58:04 am
Ah, I wish.

Cold I can manage without a problem.  In fact, cooler is better as far as I am concerned.  There will be limits, obviously. 

Rain is a completely different issue.  It's not that I mind getting wet but it's that I need shades even in relatively low light conditions.  I have the shades technology too* but what I cannot stop is rain on the lenses and fogging.  Not being able to see anything as oppose to just "almost nothing" is in fact quite an issue, unfortunately.

I was steeling myself for a run mid-afternoon but mr MET Office, the Republican election forecaster (at least he should be as he's equally erratic and unreliable at the moment), has decided that we will have rain for most of the day now.   

I have let myself get upset about what is nothing really and as a result have given myself a bit of a headache which only makes the light sensitivity worse.  Stupid bear.

🙁

*  Two pairs of Oakleys Transitions, one with light to mid lenses, the other mid to dark.  Used in conjunction with a cap I can manage my light sensitivity in most situations.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 20, 2020, 11:04:34 am
I haven't been out since the 8th but I have been cycling at least. I was going to go out this morning but the walk back from shopping was cooooold.

Going to go out after lunch when hopefully it will have warmed up a bit.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 20, 2020, 12:23:49 pm
PB, that must be truly difficult.  I remember the difficulty wearing glasses in the rain when I was very shortsighted.  I presume you have all the antifog type things and I know they do not really work.  Does a cap with a big peak help at all?

Hopefully we are getting into more settled weather and you can get back on track.

For myself, I set myself the task this week of running as many days as possible.  I ran 8k on sunday (with a 6k walk) then 8 on Monday, 9 on Tuesday, a very cold dark 8 last night and 8 again today with a ride on wednesday.  The legs are very tired today but it was all achievable and I think I can keep going tomorrow with a rest day on sunday.

That will make my most consistent week.  I have also been looking for some hills and suddenly this morning realised that I had a hill/bank alongside me as I was running which I could run up and down on soft springy grass.  So I hope to build in some hill repeats into my runs in the next couple of weeks.

All this is being done at a HR of ideally below 128 although last night for some reason it was spiking much higher.  This was with the Fenix which until now has been perfect.  However a HR of 155 should not allow me to sing and count easily out load and I am wondering if in the cold my skin circulation shuts down to an extent that the Fenix cannot read the flow accurately and locks to my strides per minute.  I will try with a chest strap tomorrow.

I have also realised that I need a new headlamp.  I have a Petzl Actik using duracell AAA.  This was bought about 18 months ago as an emergency commuting repair headlamp or nighttime pee light when camping.  It is not quite strong enough and the batteries do not really last long enough for running over boggy uneven ground with 62 year old eyes.  There are some of the Silva ones with belt mounted rechargeable batteries which look good but recommendations would be good.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 20, 2020, 02:10:02 pm
Wild Ginger Running on YouTube reviewed headtorches recently.  She is a trail runner so looks at equipment from that sort of perspective. 

I was looking into headtorches and discovered that you can now get waistband torches too.   Having two light sources would for me provide a better perspective on relief so I'll be delving into this.  It might make running in the dark possible.  I haven't yet seen reviews on waistband torches though.

Anti fogging products are more hype than reality ime.  Also, I don't really want to spray chemicals onto my already "coated" transition lenses as I have absolutely no idea what the outcome might be, and, the lenses are both not current and quite expensive to replace.

I have a head which is larger than average for cap manufacturers and finding suitable caps is difficult.  I do have a favourite with quite a large peak but wearing the cap 8n the rain seems to exaggerate the misting problems. 

What I really need is a headband with a large peak and a visor hanging a couple of centimetres away from my face but still protected from the rain.   That way my head would not overheat and I would still be able to see.  Not going to happen unless I make my own freakgadget.

At least it is raining so I am not frustrated that I had lunch an hour ago but I could have been running instead.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 20, 2020, 02:24:58 pm
There are some of the Silva ones with belt mounted rechargeable batteries which look good but recommendations would be good.

Silva is what I'm using.

I have the battery pack mounted on the back of the headband, and it's fine there.
You can get extension cables I think, to carry the battery elsewhere, eg in a vest pocket.

It's a very good light; I used it for my winter commuting run which it totally off-road in the countryside, so in the pitch dark through rough forest trails etc.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 20, 2020, 02:32:22 pm
can I ask which one?
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 21, 2020, 05:50:52 pm
There's no model number written on it, so let me rummage in my purchase history...

It's a Trail Runner 4X.

https://www.amazon.co.uk/Silva-Trail-Runner-4X-Headlamp/dp/B07J5SFWK1/

<ETA>
I just found the box for it, and it comes with an extension cable.
It's got a coiled section in the middle.
Un-stretched, it's about 750mm long.
Fully stretched it's about 1100mm.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 21, 2020, 07:19:04 pm
Thank you.  Asked on your recommendation I have ordered the trail runner free.

Although today has been a BAD day. Slept late then busy trialling new kit in church then garden centre. ....  so no run. Diet gone to pot.
Good job there is a tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 21, 2020, 08:40:38 pm
I am mulling over the Petzl Iko Core.   I'd prefer to be able to try one on first but I suspect that covid rather precludes that possibility.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 22, 2020, 08:07:55 am
Thanks to Amazon I got a first run in this morning. I really liked it. The combination of two light sources was really useful to give near and far vision without moving my head.
The single button was excellent and the double flash when you cycle from lowest back to highest takes all the guesswork out of it.
I cannot tell how good the little rear light is but my wife liked it and that is all that matters.

Not particularly heavy and a broadband with a silicon grip held well without feeling at all tight.
Mine came with a bigger rechargeable pack and wire both of which seem solid enough.

So far 10/10
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 22, 2020, 08:20:26 am
It's always good to hear of first hand experiences.  👍
Title: Re: Beardys running log - Ct5k
Post by: SteveC on November 22, 2020, 03:56:14 pm
Don't know what happened this morning. Usual Sunday morning 10k. I aim to do the 10 in under an hour. One hour seven minutes and thirty seconds.  :(
But it was a nice morning to be running and I saw several other runners (one of whom I knew) and quite a few cyclists (one of whom I knew) so I'm not going to fret too much.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 23, 2020, 07:45:39 am
It looks a bit chilly* out there, but the car is going in for an MOT which will leave me a convenient distance from home.


*lie: it looks f*&^ing freezing out there.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 23, 2020, 08:20:45 am
I'm hoping to get out for a trot around Draycote reservoir.   Chilly ain't the word ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 23, 2020, 09:57:32 am
It IS very cold. I put on my running jacket for the first time this season and didn’t even consider unzipping it even a little bit. And I also had my gloves on. Brrr.

Still, it was a good run, if a little short at 5.6k, and my pace was good at around 7:30, 7:50 including uncle Jeff’s contribution, though that was up the hill. Some funny fluctuations on the record in the last ½k which I’m sure don’t reflect my actual because they show me stopping. Most odd. Oh, and I managed to wear my ‘pod’ upside down so I haven’t got any pace dynamics for the run (spm, stride length, balance and the like; nothing really very useful)

A good start to the week. As I typed that the garage rang to inform my they want another £300 for,the car to pass it’s MOT.  >:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 23, 2020, 12:40:59 pm
A chilly 7.6k around Draycote in under 50 minutes.  Saw Uncle Jeff briefly just after 6km but only for around 150 metres.

Very pleased with that one.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 23, 2020, 04:19:43 pm
Very nice PB and beardy.
I wimped at 6.00 this morning, I was just too tired.  However decent day at work and home slightly early so I am off out after a coffee.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 23, 2020, 04:25:53 pm
I've had some food and R&R time but I will have aching limbs tomorrow.  I've dipped below 50 minutes for the Draycote loop twice now which pleases me immensely.  I find it hard work but very rewarding. 

Aside from the brief visit from Uncle Jeff my pace was consistent to within a range of just six seconds per km.  This is across flat kms and lumpy kms and yet my consistency remains. 

Short run on Wednesday then a 12km scheduled for Friday. 

Given how cool the weather was today and what is forecast I think that I can put the shorts away until March.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 23, 2020, 06:48:25 pm
Just back in. 12.63km. Very pleased. Now for food!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 23, 2020, 06:50:20 pm
Two runs in one day.  Are you an elite athlete perchance?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 23, 2020, 07:33:01 pm
No?  1 run yesterday and then one tonight.  I am very slow!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 23, 2020, 08:43:46 pm
Ah yes.  I misinterpreted your previous post "...wimped at 6..." as meaning that you'd wimped at 6k!

😊

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 24, 2020, 08:42:55 pm
So, a bit different today. Irritating start to day at work.
Set off for usual 5km at lunchtime; well, set off with the intention of doing just 4km. When 2km rolled by I was feeling ok and sustaining a good pace for me. So carried on for another 0.5km before turning.

That 1km in the middle wrecked me a bit - it was on thick mud.

So coming back into a headwind i was a bit sicky feeling. Walked it off for 30 breaths, then went like the clappers for a few hundred yards (erm, ran like a demented chicken I think). Repeat until back.

Actually enjoyed it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 24, 2020, 08:55:49 pm
3.7km this morning then 40minute commute to work today his morning. No run this evening. Too tired and hungry. Gluten free fish and chips!!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 25, 2020, 08:45:01 am
I abandoned the fields and trails today as just too wet so did 10km on road and a bit of canal bank.  Drizzling but not cold.  Pace improved to 6:48/km with average HR of 123bpm so a reasonable improvement since the summer.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 25, 2020, 08:53:48 am
Had a go at Brimmond Hill yesterday, an 8k hill route near my office which I used to do some lunchtimes.
First attempt at anything like this since April.

My slowest ever, a combination of loss of fitness over 6 months, and caution particularly on the technical descents.
The terrain is a combination of very muddy paths and slick rocks.
Too much risk of rolling my ankle again.

Still, good muddy fun.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 25, 2020, 12:48:47 pm
Been a funny couple of weeks with work and lockdown and general malaise (I really don’t get on with the short days...)

Anyway, was just about sustaining my one run a week for my hamstring when the bright young things at the (virtual office) said they needed my runs on their spreadsheet to help win the competition. Turns out you need 100km during lockdown to get one point - although many seem to be logging every dog walk and trip to the coffee shop for a gingerbread latte. So I found myself with 24km done and a week and a half to go. I’ve done a couple of 8 miles since and am now just over 50kms. It’s going to be a week of running and hoping everything holds together...
Title: Re: Beardys running log - Ct5k
Post by: SteveC on November 25, 2020, 12:58:41 pm
As I'm on 'holiday' this week (doing DIY instead of staring at screens all day) I went out for my Wednesday morning run rather later than normal. This in turn meant, as the 'rush hour'1 was over, I could use the roads instead of the park. Made for a nice change and the 5k time was reassuringly closer to what I consider normal than has been the case of late. 

[1] It's not so much that there are loads of cars about, but the combination of a narrow road with cars parked on one side, and a very narrow pavement has caused one or two issues in the past 
Title: Re: Beardys running log - Ct5k
Post by: fboab on November 25, 2020, 01:39:27 pm

Had a go at Brimmond Hill yesterday, an 8k hill route near my office which I used to do some lunchtimes.
Massively OT but

~~~~Back in 1993 I wrote a project on land use in Brimmond Hill CP. Scored Top Marks for it, too.~~~~
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 25, 2020, 03:04:13 pm
Sitting in my running kit waiting for a Zoom call to end so that I can do my warm up and go for an easy trot.  I'm wondering whether to take the headtorch just in case.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 25, 2020, 05:06:56 pm
Nice, steady 6k which felt really tough!  Slow first k, very consistent mid 4 within a handful of seconds of the average and then a bizarrely quick last k.  Managed without the head torch, just.

Friday for my next run: 12km.

Title: Re: Beardys running log - Ct5k
Post by: Greenbank on November 25, 2020, 05:54:06 pm
Apropos of not much, I haven't been doing much in November as I've been a bit lazy (no swimming, no cycling, no 5-a-side), but I have noticed a relatively nice mini progression over the month.

All of these runs are pretty much the same (except the Nov 18th run which was a slightly hillier roundabout route to allow me to collect a parcel), but it shows how the pace has roughly stayed the same but the HRavg has slowly dropped.

So I don't feel like I'm getting fitter or faster as each run tends to feel similar, but I am getting slightly fitter as I can do the same run/pace/etc for less 'effort'.

(https://www.greenbank.org/misc/runprog.png)

(I'm a long way off where I was a few years ago where I averaged 167bpm for 4:52/km)
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 25, 2020, 07:57:49 pm
Well, I blame PB. He mentioned 2 runs in one day which lodged the idea in my head and it turned out I had some free time this evening and it was not raining and my kit was clean. So I did another 10.5km. Total for the day is 21km.  Bizarrely this evening I even got some PBs and this morning was my second fastest  10km without even trying.

If my legs hurt tomorrow, I know who is to blame!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 25, 2020, 08:58:56 pm
Well done Chris.  That's quite an achievement.

In the past I have done a run / bike day but never a run / run.  And decent distances too.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 25, 2020, 10:36:13 pm
I was quite impressed with myself. I may have to rethink my “not athletic” soubriquet if this continues!  At the moment it seems easyish with just a commitment to put the kit on and step outside. I do think the low heart rate keeps the pain and muscle damage down, so I can up the distances like this.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 25, 2020, 10:50:12 pm
Managed to get out for the first time since the 8th this morning.

Was my fourth slowest 5k but I did it.  Though my hip was a bit twingy during it was fine after I had a cup of tea and a sit down.

I slightly overdressed but I'd rather that than being too cold I think.
Title: Re: Beardys running log - Ct5k
Post by: Andy W on November 26, 2020, 02:13:26 am
I've been following this thread for a while. Can I join in ? I need some mutual encouragement. Motivation is all, and here I see a great deal of it.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on November 26, 2020, 05:24:16 am
Of course you can! And there’s motivation aplenty.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on November 26, 2020, 07:45:36 am
Well done Chris and Ashaman!

Andy W welcome - this is YARF a speciality subset;)
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 26, 2020, 08:16:23 am
I went for an easy 6km last night - down the shared use path to the next town and back, more or less on my own. Which was nice. Kept it steady, with a photo pause at the turn.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 26, 2020, 08:20:24 am
Some good updates here, it makes me feel quite the sloth. Well done peeps, your activities might get me out again.

As for accepting new members, I’m thinking that maybe we should have a questionnaire, a lengthy Zoom interview and a remotely supervised run. We can apply an entry threshold based on my (well it IS my thread!) fitness level; anyone remotely showing the capability to beat my current 5k time will be black balled. Just to put peoples minds at rest, I won’t insist on applying this retrospectively because it’d be very lonely in here on my own.

<fx:/beardyhumour>
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 26, 2020, 09:20:54 am
Beardy, we would all just lie to be allowed in!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 26, 2020, 09:40:27 am
I've been following this thread for a while. Can I join in ? I need some mutual encouragement. Motivation is all, and here I see a great deal of it.

Speaking for myself, welcome.  Happy to have another virtual running partner.

Sometimes when I am out on a longer run I find myself thinking of this thread, my fellow virtual runners, the support and encouragement that I have benefitted from when I have had tough times and I am grateful for it.  In the eighties and nineties I was a member of a road running club.  It was great to to have support then and it is now.

When do we get a board of our own?  😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on November 26, 2020, 12:19:24 pm
Oooof my quads hurt today. That'll teach me to have such a large break between runs.

I'll leave running today but we do have a four mile walk planned for later this afternoon which should help ease the legs out.

Keep at it everyone  :thumbsup: But equally don't stress if you don't get out.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 26, 2020, 12:21:49 pm
Difficult to overcome my idle inner self this morning but eventually got out about 11:00

5.3k @ at 7;56m/k with uncle Jeff’s company only up the second hill*. I’m happy with that.

The logs show some strange dips in speed with cadence and step balance very uneven. I think I need to move the pod back to my trousers instead of my kit belt.

Recovery seems to be reasonably quick as well, so that’s good. 

Oh, and just two t-shirts this morning, no need for my jacket.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on November 26, 2020, 12:25:23 pm
Oooof my quads hurt today. That'll teach me to have such a large break between runs.

I'll leave running today but we do have a four mile walk planned for later this afternoon which should help ease the legs out.

Keep at it everyone  :thumbsup: But equally don't stress if you don't get out.
That’s the big one, and why support is good. It doesn’t matter if you get out to a strict timetable, or if you run a specific route or pace. Anything you can do is better than doing nothing but if today is a nothing day then tomorrow is available to do some more if you can when you get there.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 26, 2020, 01:52:22 pm
Some good updates here, it makes me feel quite the sloth. Well done peeps, your activities might get me out again.

As for accepting new members, I’m thinking that maybe we should have a questionnaire, a lengthy Zoom interview and a remotely supervised run. We can apply an entry threshold based on my (well it IS my thread!) fitness level; anyone remotely showing the capability to beat my current 5k time will be black balled. Just to put peoples minds at rest, I won’t insist on applying this retrospectively because it’d be very lonely in here on my own.

<fx:/beardyhumour>
The questionnaire could be very simple:
What is your opinion of Jeffing:
A) Jeff is my best friend.
B) Jeffing is for wimps.
C) I only Jeff if my leg is broken.
D) I never Jeff, I just need to admire the scenery, benches and smell the flowers now and then.

Only A and D are acceptable answers.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 26, 2020, 02:14:01 pm

D) I never Jeff, I just need to admire the scenery, benches and smell the flowers now and then.


It's funny how often I find something to take a photo of half way up a hill.  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 27, 2020, 09:04:54 am
I have a growing curiosity of the trail and fell running scenes.  In both of these disciples they don't even refer to walking as anything but walking.  It is accepted, normal, widespread and carries no stigma of any kind.

Over the past few weeks my mindset for running has moved from a means of getting fitter to a means of enjoying the outdoors.  This has helped me rationalise what I have even recently classified as failure into being yet another outdoor adventure.  I am due out for 12km in a while.  Only a few weeks back I might have had some trepidation about this but I now see it as another opportunity to enjoy the freedom of the outdoors.  If uncle Jeff comes along which is highly likely then it will be to ensure that I enjoy rather than endure my run.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 27, 2020, 09:26:52 am
PB, I think that is entirely correct.  As mature runners who want to stay fit and healthy it is important to enjoy our running so that it is not so intense it causes injury.  I too have become aware of the longer distance scene and am very tempted by running for those too slow to do marathons :)
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on November 27, 2020, 11:12:28 am
I have a growing curiosity of the trail and fell running scenes.  In both of these disciples they don't even refer to walking as anything but walking.  It is accepted, normal, widespread and carries no stigma of any kind.


In racing terms, you would hear reference to "Fell racing" - often there's not a lot of running going on! Walking is an entirely accepted part of fell running and racing. Often routes have sections that most people cannot run, either because it is too steep, a bit too steep for too long, too technical or just a bit knackering (also people like me who find technical downhill really hard). There's always someone who can just smash up and down, but you'd be amazed at the ability spread in races, in addition to the age spread. Our local races have a prize for every single category (male & female of all the youth categories, open, 40+, 50+, 60+, 70+ and 80+) so people can win prizes who took literally twice as long as the outright winner. 

A lot of fell & trail runners are people who like being outdoors all the time anyway. There's a type of fell running that is basically just a slightly faster version of hiking which allows a slightly longer distance. Loads of people walk up but run downhill.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 27, 2020, 12:06:09 pm
Well, today's jaunt didn't go entirely to plan.  Only 10km and not 12km but I enjoyed it and feel very satisfied with my endeavours.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on November 27, 2020, 12:08:22 pm
'Twas a bit nippy this morning, but worth it. I don't often stop to take photos, but I couldn't resist this one.
(https://live.staticflickr.com/65535/50651915338_6997969af3_4k.jpg) (https://flic.kr/p/2kaWiK9)
Witcombe Valley (https://flic.kr/p/2kaWiK9) by Steve Cunio (https://www.flickr.com/photos/stevecunio/), on Flickr.
And despite stopping (albeit not for long) I recorded my best 5k time since June!
Title: Re: Beardys running log - Ct5k
Post by: Feanor on November 27, 2020, 01:42:49 pm
Did a 10k hill run this morning!

Local hill called Kerloch, 5k straight up with 422m of ascent, then 5k straight back down.

Lower half is on well made-up forest track. Top half is badly washed out path, like running on a dried-up stream bed. Not that it makes much difference on the ascent: at that gradient, I couldn't go much quicker even if it was silky smooth. Makes for a tricksy technical descent, though, as has been mentioned!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 27, 2020, 05:50:26 pm
Not a good day today.  No concentration at all.  Did 50 minutes of Pilates this morning then worked and settled for a slow 3.5k run just now.  Cold and miserable.

I had ordered a pair of hoka road shoes which were lovely and light but rubbed my achilles. So they have to go back
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on November 28, 2020, 11:11:51 am
Going to lock the front door in the dark yesterday I stubbed my toe on a shoe (not mine) that had been left in the middle of the floor. It’s sore and going purple. No run for me for a few days (at least).
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 30, 2020, 08:26:11 am
My exercise buddy cannot meet me today so it's a precarious 8km round increasingly familiar local roads today for me.  A test of my surface hazards memory!  Thankfully the piles of hazardous and rotting leaves are more or less cleared though the broken slabs, bulging surfaces due to tree roots, slippery service covers, discarded household furnishings and appliances, rogue pavement cyclists/scooterists/mobility scooterists etc., etc., etc. remain.  🤔

Fortunately thus far playful alsatians and stray footwear haven't taken me down.

(Stretches across to the only genuinely wooden internal door in the house and .... )
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on November 30, 2020, 12:06:09 pm
I worked on keeping my heart rate below a certain point.  It cost me less than ten seconds per km on average yet was a really enjoyable run.  I managed a consistent pace most of the time too with a range of +7 to -10 seconds from the average over the 8km distance. 

Very happy with that.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on November 30, 2020, 02:28:33 pm
Maintaining my lunchtime jogs, 2-4 times a week. I'm not getting faster, but my joints are getting accustomed to running, so I have hopes for longer scenic runs once on Lewis.

I do love the simplicity of running. Even in bad weather, it is easy to throw on clothes, shoes and get out the door.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on November 30, 2020, 09:51:21 pm
Managed a slow 5km once I got home. Wanted to wear my new jacket but it was really too warm and I somewhat overheated.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 02, 2020, 07:49:12 am
Who will be out today?

Lovely crisp start and not-quite-freezing temperatures here for my midweek meander.  It's the short run of the week so I can test layering ready for the long run on Friday which is currently forecast as being in sub zero temperatures!  🥶 

I seem to have been accumulating running kit and now enough clothing for six runs between washes.  I haven't had this much kit since my cycling days!  😊
Title: Re: Beardys running log - Ct5k
Post by: Marco Stefano on December 02, 2020, 11:02:58 am
I've begun Ct5k for the umpteenth time, but seem to be getting on better this time. Previously I ran heel first and had loads of problems with sore calves and shins; now I am running on forefeet and making sure I hit the ground below my hips rather than reaching out in front. Week 4 starts Friday.

Lockdown with my daughter during the spring and summer was instructive; she's a scrum-half and has been doing a lot of sprint training. Not that I am sprinting...  :-[
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 02, 2020, 12:05:07 pm
Best of luck with your C25K.  Please keep us updated.

Nice and cool out there so I put another managed heartrate run in.  Really enjoyed the empty paths though crossing the roads was difficult as all of the motons appear to be enjoying being released into tier 3!

12km on Friday and it is forecast to be around zero, feels like minus 3!

Winter is the hard miles time and so often when I have tried to get back with C25K in previous years it has been November through January which has scuppered it.  I am determined for that not to happen this time.  Reminds me a little of the time in the eighties and nineties when I ran regularly and would be training for spring marathons at this time of year.  Ah, happy days. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 02, 2020, 05:24:52 pm
I had hoped for a run today but life got in the way.  I managed an hour of stepper and weights this morning.  Plan is for a 10k before work tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 02, 2020, 05:48:28 pm
I made it out for a steady, slightly painful 5k. I did only run twice in November but hoping to do better this month.

Hamstring was sore when I started and sorer when done so tomorrow's cycle commute will be done gently. Had a bit of stitch towards the end but managed to just keep ahead of Jeff.

Got a bit hot towards the end but was ok for the warmup walk and most of the run so I think my clothing choice was almost right.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 02, 2020, 06:08:58 pm
Best of luck with your C25K.  Please keep us updated.

Nice and cool out there so I put another managed heartrate run in.  Really enjoyed the empty paths though crossing the roads was difficult as all of the motons appear to be enjoying being released into tier 3!

12km on Friday and it is forecast to be around zero, feels like minus 3!

Winter is the hard miles time and so often when I have tried to get back with C25K in previous years it has been November through January which has scuppered it.  I am determined for that not to happen this time.  Reminds me a little of the time in the eighties and nineties when I ran regularly and would be training for spring marathons at this time of year.  Ah, happy days.

Further to this:  today's 6km already eclipsed December '19's distance as last year willpower evaporated and I just gave up until late January '20.  Also, November '20 was double November '19 and also my third highest monthly total in 2020.  If things go vaguely to plan December will be my first +100 km month since 1994.  If I achieve this goal I will be well and truly chuffed.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 02, 2020, 06:15:32 pm
Sheepishly looks in to see what everyone is up to.

I nearly got out this morning but by the time I got PBs encouragement (elsewhere on the boards) I’d lost the momentum and cba. It was a bright and sharp morning as well.  :-\

Having also missed out on taking my morning meds I now feel totally and utterly dreadful.

Sorry for letting the side down folks.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 02, 2020, 06:22:49 pm
Marco, I found that consciously leaning forward when running alleviated a lot of my shin problems when I first started running. Not stupidly as if you are sprinting, just consciously moving your body weight forward. Perversely, I now find standing tall and back a bit helps.

As PB says, keep us posted and good luck.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 02, 2020, 06:29:05 pm
Don't stress about it, Beardy. There is always tomorrow.
My run was notable for seeing nobody else once I was in the Park. 
There is usually at least one dog walker somewhere.
But I was slow. The course is getting a bit squidgy in places.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 02, 2020, 06:41:48 pm
Meh.  Life happens Beardy.  Just don't let yourself slip like I have done all too often in the past and end up undoing all your good work.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on December 02, 2020, 07:59:10 pm
My landlady is away so I am on dogwalking duty, and it‘s cold and wet, so no runs for me for a few days. Maybe I will have a chance tomorrow but I really need to to take the dog out for a good hour. I can’t run with her as she stops to sniff the whole time.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 03, 2020, 07:31:11 am
Well, I got out, just.  My glutes ached, my brain wanted to be asleep and I was too late to do 10k but i got 5k in with a series of hill repeats and at times actually felt like a runner rather than a tortoise.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 03, 2020, 07:45:50 am
It's hosing it down here so just as well that today is not a run day for once when it is raining!  The forecast for tomorrow is still for "feels like minus 3" but at least it's due to be dry.  I have a new piece of "kit" to test so I have more motivation than usual.

As I said upthread, this is the crucial time of the year when people lapse so it's even more important to get out there folks.   Hard earned fitness is so easily lost.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 03, 2020, 01:57:12 pm
Quick update - for some reason I got roped into the office 100km in lockdown challenge, but only as we kicked off week 3... So my plan of one run per week during October and November had to go - or be a very long run.

So I found myself on Sunday afternoon with 30 miles to go before midnight on Tuesday. I accomplished this by running 7.5 miles on Sunday, 9 on Monday and just under 14 on Tuesday evening. I confess that my legs were a bit tired for the last mile on Tuesday and I had a night off and a couple of beers yesterday. However, I'm delighted to not be suffering from hamstring pain since:)

They weren't fast and they weren't elegant, but I got round:)

Mike
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 03, 2020, 02:22:26 pm
Quick update - for some reason I got roped into the office 100km in lockdown challenge, but only as we kicked off week 3... So my plan of one run per week during October and November had to go - or be a very long run.

So I found myself on Sunday afternoon with 30 miles to go before midnight on Tuesday. I accomplished this by running 7.5 miles on Sunday, 9 on Monday and just under 14 on Tuesday evening. I confess that my legs were a bit tired for the last mile on Tuesday and I had a night off and a couple of beers yesterday. However, I'm delighted to not be suffering from hamstring pain since:)

They weren't fast and they weren't elegant, but I got round:)

Mike
well done
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 03, 2020, 09:10:38 pm
Indeed. That's good going.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 04, 2020, 07:38:04 am
I'm feeling totally demotivated this morning.  Going for a 12km run in the freezing cold with high risk of precipitation is less than appealing. 

And, I should really have had my breakfast already but that is at least 30 minutes away.

Neex to reset brane. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 04, 2020, 07:48:18 am
Hang on in there PB. Don’t beat yourself up, your mo and indeed your jo will return.

It’s snowing here just now, which is unexpected and not forecast. A proper excuse on which to finish th e week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 04, 2020, 07:50:31 am
I am erring towards something shorter tomorrow when the precipitation forecast is much lower.  Could be a baking and general Christmas prep day today instead.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 04, 2020, 10:32:53 am
I had been planning a run this morning but got a text last night offering a one to one pilates class at 08:00.  That was a no-brainer decision!  A long lie and exercise in the warm!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 04, 2020, 10:46:42 am
Well, good job I didn't go as for an unknown reason I seem to be a rumblin' in the tumblin'.  That simply would not have been compatible with 12kms.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 04, 2020, 11:47:51 am
It's bloody cold out there, I'm inclined to exercise bike instead.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on December 04, 2020, 05:48:54 pm
To clear outstanding vacation days, I have every Friday off from now till the end of the year.
So today I had a go at a 14k hill route I planned over a year ago.

This route has defeated me before; like Caradhras - impenetrable snowdrifts and a fell voice on the air.
It did not defeat me this time, though it came close.
It was not really runnable in these conditions.

At least for the first few k up to about 500m elevation, the track was distinguishable - it was the continuous deep slush river interspersed with small snowdrifts. A few interesting stream crossings thrown in to keep me on my toes!

Beyond 500m things took a rather more serious turn, and I was in full-on Scottish Winter Mountain conditions. A full intense blizzard whipped up for several k up to the first summit and then across the plateau to the main top. Visibility was near zero. Navigation was tricky as the path was wholly infilled and could not be seen. I used the GPS for navigation, and it was flawless.

The descent path slowly appeared, but not really runnable as it was steep slush interspersed with knee-deep snowdrifts of heavy wet snow. Back below 500m, I came out from under the cloud and the glen below came into sight as a monochrome vista. The remainder of the path was back to deep slush puddles and shallow snowdrifts.

Type 2 fun, I think.

https://www.strava.com/activities/4429079399
Title: Re: Beardys running log - Ct5k
Post by: Marco Stefano on December 04, 2020, 06:04:09 pm
Thursdays are always grandparent duties so that's usually out. Full intentions of going this morning until I woke up to snow and slush; not worth the risk of a slip.

Tomorrow looks okay, just bloody cold (maybe up to 2C). Winter drawers on.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on December 05, 2020, 04:25:52 pm
To clear outstanding vacation days, I have every Friday off from now till the end of the year.
So today I had a go at a 14k hill route I planned over a year ago.

This route has defeated me before; like Caradhras - impenetrable snowdrifts and a fell voice on the air.
It did not defeat me this time, though it came close.
It was not really runnable in these conditions.

At least for the first few k up to about 500m elevation, the track was distinguishable - it was the continuous deep slush river interspersed with small snowdrifts. A few interesting stream crossings thrown in to keep me on my toes!

Beyond 500m things took a rather more serious turn, and I was in full-on Scottish Winter Mountain conditions. A full intense blizzard whipped up for several k up to the first summit and then across the plateau to the main top. Visibility was near zero. Navigation was tricky as the path was wholly infilled and could not be seen. I used the GPS for navigation, and it was flawless.

The descent path slowly appeared, but not really runnable as it was steep slush interspersed with knee-deep snowdrifts of heavy wet snow. Back below 500m, I came out from under the cloud and the glen below came into sight as a monochrome vista. The remainder of the path was back to deep slush puddles and shallow snowdrifts.

Type 2 fun, I think.

https://www.strava.com/activities/4429079399
That is a serious amount of climbing, particularly in slippery conditions.

Definitely type 2 fun, I'm jealous.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 06, 2020, 01:54:26 pm
Friday's planned run did not happen. The weather was  :sick:, we'd had beers the night before, and I just couldn't be...
I sort of hoped I'd go out after work (seeing I started earlier therefore finished earlier) but that didn't happen either.
And as I kept waking in the night with a sore hip, today's didn't look much more likely, but I managed to persuade myself.
And, of course, once out there actually running it all seems a lot better. Not fast, but I got round my Sunday 10k route in an OK-ish time.
Three things of note. I saw no other runners which is most unusual for that route on a Sunday, although I was about half an hour later than usual. There were lots of cars parked in places where I don't expect to see them. And there appears to be a local dog whose owners are not picking up its deposits. Fortunately I've not trodden in any yet, but it's annoying.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 06, 2020, 05:19:56 pm
I managed to get out for just over 5k this morning at 7:30.  Did not see another soul in the time I was out!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 06, 2020, 06:32:27 pm
I've had a bit of a niggle at the back of my left knee so relieved that I didn't run on Friday with hindsight.  I am thinking that my ambitious half marathon target will need to be flexible so I have already decided to take the pressure off myself.  I need to enjoy my running.  The half marathon distance will come.

A lap of Draycote Water tomorrow if conditions allow.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 07, 2020, 12:45:29 pm
Mo and Jo accompanied me for a brassic 8km this morning.  I didn't get out to Draycote Water but I did get round my local roads.  Had a few left leg quad spasms early on but it settled down by half way and was fine for the rest of the run.  On my cool down I noticed some tightness at the back of my left knee once again so I'll be monitoring that one.

I worked on keeping my heartrate below a certain level again and was largely successful save for the uphill bits where I put in a bit more effort.

Just on the edge of freezing light fog conditions: ideal light levels for me.  Very few people out on foot.
Title: Re: Beardys running log - Ct5k
Post by: Marco Stefano on December 07, 2020, 06:25:14 pm
Second day of week 4; the first 3 minute run was actually 4.5 as Michael Johnson needed to speak up a bit, I missed the stop cue.

Okay but calves tightening. Cue Youtube roller videos and stretching on the bottom step of the stairs. Possibly weak glutes (a rowing favourite, apparently). More 'prehab' to do; we have a programme from Ms Marco, all I have to do is decipher the acronyms...
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 07, 2020, 08:30:52 pm
Slow this morning.
To the extent that MrsC started to worry (I was using a slightly longer route than my usual Monday one and forgot to say).
Also, my new phone wasn't set up so she could find my location.
I was a little unpopular when I got back and I was late for work.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 07, 2020, 10:52:31 pm
Lovely first day of holiday. Felt I needed a run though so set off for 10-13km. Well one diversion lead to another and I found myself on 16km. A couple of loops of the hill and I had done my first ever 20km in 2:30.  Really pleased. It was not fast but average HR was 136 and I think the fenix starts to lock to the stride when my forearms get cold and blood flow decreases. I don’t think I went over 145

I had promised myself a half before Christmas so this was a great boost. Beardy, I really would not have done this without this topic and the mutual encouragement of everybody on here. I was never a runner at school. Last at cross country. For university rowing we were supposed to warm up with a run before dry land training which I hated so much that I was glad to stop rowing. Tried again in my 40s and got to 10k but was knackered after each run. Now to run 20k at a steady heart rate is just unbelievable. I am so chuffed.

Mrs B was asking why I run. Enjoyment, headspace, mindfulness, pleasure of fitness, being alone in the dark, enjoyment of good kit, personal goals. Anything I have missed?

Now I just need to think about the next challenge!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 07, 2020, 11:05:10 pm
Well done everyone - and to Chris for 20k!

I managed 5 miles tonight, which is about 8k I suppose.

Chris - you missed the pleasure of feeling the earth and it’s texture as you pass lightly by:) I always feel a sense of the grain of the land when I run. Perhaps that’s mindfulness , I don’t know.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 08, 2020, 07:44:11 am
Mike, I like that one. I probably missed it because at the moment the grain of the earth is squelchy mud!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 08, 2020, 07:59:07 am
I can relate to that Chris and equly Mike: the grain of the land is an interesting way to express it.

I run because I enjoy my own company.  I can work out the conundrums of life in my head as I bumble along.   It makes me a calmer and more contemplative person.  I also run because I enjoy the wider benefits of feeling fitter and healthier all round:  I don't do the old person groan when I sit or stand and any aches or pains I have are from DOMS (Delayed Onset Muscle Soreness) as oppose to DOSS (DOsser Sofa Surfing) and that a bit of yoga or just some dynamic stretching will ease their affect on me without a bottle full of pills.

Ah yes, pills.  At approximately 57 years and 11 months I remain medication free.  Whatever the reasons this is increasingly unusual for somebody of my age and I would hope that by a little bit of enjoyable effort I can continue to stave off any potential self-inflicted issues.  As it stands medical science has not yet discovered a wonder drug to cure my sight problems and likely never will.   Such is life.

I enjoy being moderately fit and healthy and value it greatly.

Keep up the good work folks.  👍
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on December 08, 2020, 01:34:03 pm
I had a half hour run today, delayed from yesterday due to horrible rain yesterday.

I have to take the dog out too and am awaiting an Amazon delivery so was glad to get the run in before I had to start the wait for Amazon... I know they don't come before 13:00 so I at least got the run in. It was a slow and relaxed run.

I don't find myself particularly zen-like when running, it's just something I do and I feel reasonably good after the run but I'm glad it's only half an hour or so.

I wonder if in the summer I might go further afield, but for now I run when fasted so I know once I get home it's lunchtime so that encourages me not to go on too long!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 08, 2020, 04:01:57 pm
Garmin said I have to do it again >:(  Apparently 20km is not a half marathon so I have to do another 0.8km!!
Title: Re: Beardys running log - Ct5k
Post by: Andy W on December 08, 2020, 06:44:19 pm
I can relate to just about everyone here. Runnings free, generally for people with a degree of motivation to keep well, the ebb and flow of both physical fitness and motivation. The comeback trail we tread.
Yesterday  I ran 4 miles and wore a Garmin Forerunner 45 to record . During the run I was aware I pushed it, I usually do. After looking at the data I was alarmed that my average HR was 166 and max HR was 175 which I believed was my maximum. My sleeping resting HR is around 45 bpm.
Even if my max is 180 it appears I was overdoing it. I'll have to set the parameters on the watch so it beeps at 80%. I'll be 60 in January and am concerned ill end up on the slab. Time to dial back. Have others gone out like a dog out of a trap or am I singularly  foolish?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 08, 2020, 06:57:53 pm
Garmin said I have to do it again >:(  Apparently 20km is not a half marathon so I have to do another 0.8km!!

21.1km is a half marathon. 

I can relate to just about everyone here. Runnings free, generally for people with a degree of motivation to keep well, the ebb and flow of both physical fitness and motivation. The comeback trail we tread.
Yesterday  I ran 4 miles and wore a Garmin Forerunner 45 to record . During the run I was aware I pushed it, I usually do. After looking at the data I was alarmed that my average HR was 166 and max HR was 175 which I believed was my maximum. My sleeping resting HR is around 45 bpm.
Even if my max is 180 it appears I was overdoing it. I'll have to set the parameters on the watch so it beeps at 80%. I'll be 60 in January and am concerned ill end up on the slab. Time to dial back. Have others gone out like a dog out of a trap or am I singularly  foolish?

I am 58 in January so according to the crude 220 minus rule my max should be a mere 162.  I regularly hit 180 plus and my average per run is usually in the mid 160's.  In recent weeks I have been working at trying to cut out the higher range stuff purely to see how it affects me whilst running.  What I have noticed is that it makes me slower but I feel no more or less exhausted at the end. 

I remain unconvinced about a blanket figure for everybody.  What I do know is that I can hit higher numbers for much longer than I could back in January when I started C25K.  I also feel far less tired after a 10k than I did after run/ walking for twenty or so minutes in the early weeks. 

I am vaguely interested in some science but actually I'd rather be out there clearing my mind and feeling better both mentally and physically.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 08, 2020, 07:08:13 pm
I can relate to just about everyone here. Runnings free, generally for people with a degree of motivation to keep well, the ebb and flow of both physical fitness and motivation. The comeback trail we tread.
Yesterday  I ran 4 miles and wore a Garmin Forerunner 45 to record . During the run I was aware I pushed it, I usually do. After looking at the data I was alarmed that my average HR was 166 and max HR was 175 which I believed was my maximum. My sleeping resting HR is around 45 bpm.
Even if my max is 180 it appears I was overdoing it. I'll have to set the parameters on the watch so it beeps at 80%. I'll be 60 in January and am concerned ill end up on the slab. Time to dial back. Have others gone out like a dog out of a trap or am I singularly  foolish?

I have done all my running since August according to the Maffetone guidelines.  He has a formula of 180- age.  This does mean a lot of walking to begin with but means that your body becomes aerobically fit.

It is not to everybody's liking and I fully accept that the formula is a bit "drawn on a napkin" style but it works.  I went from not running at all to running 20km yesterday at a HR of about 135 on average and at a pace of 7:30 per km.  I had a little bit of medial quads DOMS this morning but no other problems and have spent the day walking round the village and working.

There is increasing evidence that time spent on slow running predicts time in marathon.  The trouble is that what Kipchoge reports as his slow speed is faster than my sprint.  What it should be called is low HR running.

A friend who is a running coach pointed me towards work showing that CRAM, OVETT and Coe spent about half their time doing such running.

Try searching for Mark Allen and Maffetone and see what you think.

Phil Maffetone is an interesting bloke and I suspect there isa bit of the snake oil salesman about him but the concept is excellent.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 08, 2020, 07:18:29 pm
I might give that a go Chris for my long run each week.   Nothing to lose by trying as they say.

Thanks for the insight.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 08, 2020, 07:23:52 pm
Garmin said I have to do it again >:(  Apparently 20km is not a half marathon so I have to do another 0.8km!!
21.1km is a half marathon. 

I know.  I actually did 20.3km so another run up the road and round the bend and back would have got me the HM.  Ah well. 
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on December 08, 2020, 07:35:35 pm
HR is entirely unique, and trying to work out whether a specific avg or max HR is a good thing from a single run is madness, just like it would be madness to do a single run and then try and use that to work out your best 5k time.

220-age is a useful tool if you have nothing else to go on, if you've got access to an HRM watch then you can throw 220-age out of the window and look at what actual real numbers you get out of it.

HR is a useful tool once you know yourself.

It allows you to do the same run over and over again and see that:
a) you do the run in the same time each time but the HR stats (both avg and max) drop slowly and so you're body is getting more efficient (or you're getting lighter)
b) you do the run slightly faster each time but the HR stats (avg and max) stay roughly the same so, again, your body is getting more effiecient/lighter
c) you do the run much faster and your HR stats (avg and max) are above what you'd usually do, but now you're able to push into this new zone of effort that was otherwise unavailable before
d) a combination of the above
e) you do the same run in the same usual time but you feel rubbish and your HR avg and max are way up, because you're coming down with a cold

Eventually you read various books on training and work out that whilst just doing the same run at high levels over and over again will eventually get you fitter and faster you can do it in a shorter amount of time[1] if you do the majority of your running at a slower pace, and a small percentage of your running at a faster pace than you'd usually do. Having access to your HR data can really help you with this.

1. This is from the often quoted maxim that most people do their fast runs too slow and their slow runs too fast. They also do too much fast running and not enough slow running.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 09, 2020, 12:04:04 am
HR is entirely unique, and trying to work out whether a specific avg or max HR is a good thing from a single run is madness, just like it would be madness to do a single run and then try and use that to work out your best 5k time.

220-age is a useful tool if you have nothing else to go on, if you've got access to an HRM watch then you can throw 220-age out of the window and look at what actual real numbers you get out of it.

HR is a useful tool once you know yourself.

It allows you to do the same run over and over again and see that:
a) you do the run in the same time each time but the HR stats (both avg and max) drop slowly and so you're body is getting more efficient (or you're getting lighter)
b) you do the run slightly faster each time but the HR stats (avg and max) stay roughly the same so, again, your body is getting more effiecient/lighter
c) you do the run much faster and your HR stats (avg and max) are above what you'd usually do, but now you're able to push into this new zone of effort that was otherwise unavailable before
d) a combination of the above
e) you do the same run in the same usual time but you feel rubbish and your HR avg and max are way up, because you're coming down with a cold

Eventually you read various books on training and work out that whilst just doing the same run at high levels over and over again will eventually get you fitter and faster you can do it in a shorter amount of time[1] if you do the majority of your running at a slower pace, and a small percentage of your running at a faster pace than you'd usually do. Having access to your HR data can really help you with this.

1. This is from the often quoted maxim that most people do their fast runs too slow and their slow runs too fast. They also do too much fast running and not enough slow running.


All this is spot on.

HRmax is individual and is just the highest rate you can achieve. Hitting it isn’t easy though - I am 55 this week and was using a working estimate of 173, then I hit 176 as I accelerated up the hill home at the end of a pacy threshhold run. HRmax also varies with fitness and condition - mine tends to fall slightly as I get fitter - bigger stroke volume I suspect.

Green banks point about lots of easy and a bit of hard is the key to getting faster. If you don’t go easy enough then you can’t go hard enough on those days. Too much too hard leads eventually to overtraining - that’s why I am very suspicious of (so called) sweet spot training on the bike. I think it puts people at an intensity that becomes too much and misses out on the really hard work. Running is the same. One properly hard session a week is enough for most of us, unless we have good background and ability to recover.

PB - I don’t know how he’s your sessions are for you of course - time and HR integrate and you may just be someone with a high HR. There is another member who I’ve ridden with who has a much higher HR at all intensities than I had, but (certainly) wasn’t slower than me.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 09, 2020, 06:32:38 am
Not sure if I have a high heart rate.  As I sit here typing my response my HR is indicated at 54.  Garmin has my resting HR below 50 (nearly 3 years of data) and if I go for a walk I struggle to break 100 even with a bit of effort. 

When I first got a Garmin HR recorder my resting HR was more like 60 so in three years and after some effort to turn around a decade of laziness I feel that I have made some progress.  I'd need somebody who knows to really help me properly understand what my cardio fitness and capabilities are though.
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on December 09, 2020, 09:39:20 am
Not sure if I have a high heart rate.  As I sit here typing my response my HR is indicated at 54.  Garmin has my resting HR below 50 (nearly 3 years of data) and if I go for a walk I struggle to break 100 even with a bit of effort. 

Again, it's individual, and HR max is specific to an individual sport.

I have a resting HR below 50bpm but mine can go up to 205bpm when playing 5-a-side football. I'm 44. Based on a EGG/ECG had through the Cardiac Risk in the Young charity many years ago (when I was young) my heart was[1] perfectly fine, if a little smaller than average (probably why it can go so high, and also means my resting heart rate being low is even "better".)

(We're straying into comparing heart rates, which is nigh on useless, but my point was more about a low resting heart rate doesn't necessarily mean a low maximal heart rate.)

So my heart is both low (resting) and really high (way way above 'average') at its maximum.

In general I tend to top out running at 180bpm (in that I couldn't maintain 180bpm for a whole 5k), no problems exceeding 180bpm sprinting for a finish. But stick a football in front of me and make me to walk/sprint/jog/spring/walk/jog/stand/sprint/stand/walk/jog/etc and I can average >185bpm for 40 minutes whilst only covering 2km or so.

Run: https://connect.garmin.com/modern/activity/758335739 (avg 175bpm, max 187bpm)
5-a-side: https://connect.garmin.com/modern/activity/2583478721 (avg 183bpm, max 201bpm)

Maybe as I get fitter and lighter I'll be able to sustain a higher heart rate (e.g. do a 5k run at avg 185bpm or 190bpm). It certainly would be useful (although no doubt it will feel grim).

1. I say "was". Their recommendation is for proper athletes (not amateurs like me) to get tested each year, but I was soon too old for the Cardiac Risk In the Young to get tested again.
Title: Re: Beardys running log - Ct5k
Post by: Andy W on December 10, 2020, 07:18:08 am
Managed to keep my  heart rate below 80% max last night. 4 miles at up to 145 bpm. At that level of effort I can see how its less damaging on muscoskeletal system. I was on a treadmill, mainly so I could keep an eye on hrm and it was in a more controlled environment. The boredom might have consequences. At almost 60 my mind is asking my poor body to perform like it did when I was 30. Hope everyone is ok and still keeping at it
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 10, 2020, 07:44:18 am
Good work Sir.  Treadmills are incredibly mind-numbing imo as is much gym equipment of a similar nature.  Requires far more concentration than being outside.

I plan a run this morning of min 10k.  I have a few options to add a couple of km but I find that the motivation to tag on a couple of kms is usually non-existent!   According to Garmin my 80% heart rate is 165 bpm and I will be working to stay below that.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 10, 2020, 01:05:51 pm
...
I plan a run this morning of min 10k.  I have a few options to add a couple of km but I find that the motivation to tag on a couple of kms is usually non-existent!   According to Garmin my 80% heart rate is 165 bpm and I will be working to stay below that.

Completed a very steady 12km where I stayed below my 80% HR threshold for 85% of my run.  Pace was slow, very slow but I achieved both the distance and threshold targets comfortably so I am very pleased with that.  And, no Uncle Jeff. 

ToJ declared my effort unproductive which really does show how utterly useless it's algorithms are.  That was very productive for me I  both my medium term plans as well as providing me a sustainable method with which to stretch  my distances over the next three months.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 10, 2020, 10:34:07 pm
The ToJ algorithm looks at current load rather than single runs, but it is ‘quirky’ at best. Similarly, the recovery advisor. I know of one high level coach who wondered out loud how any top athlete would ever get better if they listened to it.

However, Well done to you both on your low HR runs - I managed just under 9 miles at an average HR of 141 tonight, which is top of Z2 for me. Of course, that means almost half the time at the bottom of Z3, but they’re not actually discontinuous or physically defined.

I think the important thing is what PB alluded to - easy running is sustainable and helps reduce injury and over-training risk as volume increases.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 11, 2020, 06:11:16 pm
I am going to have to rethink my routines again. The Park is getting very squidgy. This being Somerset, there will sufficient rain that it won't completely recover until Easter. Shame as I have been enjoying the cross country. It's very peaceful in there at that time of the morning.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on December 11, 2020, 11:19:08 pm
Hmm, so it was another Friday Off Work.
It was also pissing rain, and blowing a hoolie.

So a revised plan.

This was plan B; plan A had involved much more elevation and exposure. The weather contraindicated that, so plan B had less elevation and a vague hope that the trees would afford some element of shelter.
The trails consisted of vast swathes of deep mud; I almost lost a shoe on more than one occasion! Deep puddles fed by full-flowing streams where the trails had once been. Good dirty fun!

https://www.strava.com/activities/4458041211
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 12, 2020, 09:02:23 pm
5.6 more miles tonight. Not so cold and nice to run back from Killinghall along the greenway - well more dark way, but nice anyway. Felt clunky and a bit heavy at the start, but settled in and ran mile 5 briskly:)
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on December 13, 2020, 07:05:19 pm
today is a working day, just without meetings.
So I decided it would be good to take a break in middle of day and do 10 at MAF speed.

All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.

So I didn't run back via the mud but took the road through town. Good slow run despite the mud-clarting incident.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on December 13, 2020, 07:05:44 pm
Going to lock the front door in the dark yesterday I stubbed my toe on a shoe (not mine) that had been left in the middle of the floor. It’s sore and going purple. No run for me for a few days (at least).
It feels mostly better unless I really squeeze now, so I went for a steady and not too lumpy six and a bit km this afternoon. It felt good to be back out, though my plan to get another half marathon in this year seems less plausible now.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on December 13, 2020, 07:07:24 pm

All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.


Ouch. I hope that recovers quickly.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 13, 2020, 07:42:48 pm
today is a working day, just without meetings.
So I decided it would be good to take a break in middle of day and do 10 at MAF speed.

All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.

So I didn't run back via the mud but took the road through town. Good slow run despite the mud-clarting incident.

Ouch!!!

I'm not going to tempt fate with any comments about my potential for mishap.  Oh ...
Title: Re: Beardys running log - Ct5k
Post by: Andy W on December 13, 2020, 11:20:26 pm
Did 5 miles Friday and kept heart rate  75% or less. It felt unnaturally slow and plodding.  Probably because nearly all my running has been at close to threshold. Reading heart rate training manuals leads me to the conclusion that I've usually overdone it most of the time.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on December 14, 2020, 08:12:06 am

All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.


Ouch. I hope that recovers quickly.
The manky ankle is already recovering (well, as much as it ever does).

Seems I twisted my back as well. :/
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 14, 2020, 12:13:32 pm
An interesting and unseasonably warm 6km just now.  Nice to be out.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Aleksdad1 on December 14, 2020, 07:34:16 pm
Managed a 5k time trial on Sunday. Last in 35.20 but happy to be running after 2months off due to my crap feet and sciatic ankle which I have been subjecting to up to an hour on the Wobble Board. Was perhaps unwise to do this without any prior running or jogging and really sore afterwards but the next one will be easier now that I can run again. Did 5x5mins at zone 4 on the Wattbike in the afternoon.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on December 14, 2020, 08:02:31 pm
Did 7.5km today which is 2km more than my previous furthest distance. It took me just over an hour and I’m pretty pooped now.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 14, 2020, 08:51:49 pm
Ran home from work so just under 15k.  Legs very leaden all the way home.  I was running alongside the dual carriageway on the bike/pedestrian path and misjudged the drop across an exit so mildly twisted the ankle.

Not sure why legs felt so bad, could be tiredness, poor diet in the last week, COVID vaccine injection or a mixture of all.  still motivating for an early night, better diet and nothing i can do about the third!
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 14, 2020, 08:53:27 pm
Got out before lunch for a heavy footed 5k. First run for a fortnight (again!) but mostly ok. Right Achilles was a bit twingy while stretching and for half an hour or so afterwards but feels ok now.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 15, 2020, 08:21:06 am
Did 7.5km today which is 2km more than my previous furthest distance. It took me just over an hour and I’m pretty pooped now.

Great progress though.  Well done.

I have been looking at the weather forecast, zoomparty commitments and life in general and rejigging my running schedule over the next two weeks.  I fully intend to get out there and keep my momentum going.  Two weeks of easy sessions I think.

In the eay noughties I would go for a short (5k) run on Christmas morning.  I remember one particular run where the snow started to gently fall part way through.  It was really wonderful.   I had all but forgotten about these runs but if I can work the schedule I might just knock out a nostalgic shortie on Christmas morning.  We'll see.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 17, 2020, 11:53:15 am
Left the house to go for an 8k run.  At the top of the street on my warm up walk a friend spots me.  We have a socially-distanced chat for 30 plus minutes.  I have now returned home for lunch and will try again in three hours.

Lovely to see John though   He is an old but very active man who has been on his own since his wife passed away a couple of years back.  A keen cyclist and Raleigh Twenty enthusiast he has helped me with sourcing parts for my Twenty project.   

As we parted I made a point of suggesting that we could in fact have warm and cozy chats indoors using the electric telephone.  I hope that he does.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 17, 2020, 04:21:21 pm
Note to self:  don't go for a run at school kicking out time.  It's utter chaos with vehicles on the pavements and people in the road.

Nice 8km done though. Feeling good.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 17, 2020, 04:34:12 pm
Note to self:  don't go for a run at school kicking out time.  It's utter chaos with vehicles on the pavements and people in the road.
Almost hit that problem yesterday. Fortunately I passed the local secondary school a few minutes before the end of their day, so the cars were all parked up waiting. Won't be a problem for the next couple of weeks, though.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 17, 2020, 04:54:24 pm
I am going for a run with real runners tonight.  The last time I did a "no drop" run was probably 45 years ago and I was dropped.  If I am not around for a few days I am probably still trying to get home!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 17, 2020, 05:08:17 pm
Good luck.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 17, 2020, 05:48:05 pm
No longer going for a run with real runners a one of the group has been diagnosed with Covid and others had contact at the weekend!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 18, 2020, 02:27:27 pm
I’ve not been out this week - had a cold or some such viral thing (!! I don’t think it’s that one!!) at the start of the week. It’s clearing now, so I may venture for a little tootle on the bike tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on December 18, 2020, 04:46:10 pm
Another Friday, another stab at a hill run.
Kerloch this time, second time I've been up there.
Last time I went up-and-back for 10k. Today, I made a loop of it for 15k.

Increasingly hurty on my knackered ankle during the descent.
This is the absolute limit of what my ankle can stand.
HM is just out of my reach at the moment.

https://www.strava.com/activities/4486872291
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 19, 2020, 04:26:51 pm
Moderately hungover today. Nearly didn't get out but managed to drag myself out the door for a steady 5k. Lamented towards the end of the run that it didn't help my headache at all.

Of course it was then that I realised I've drunk only a mug and a half of tea all day  :facepalm:

So one pint of Ribena downed when I got in the door and a second pint on the go now along with another mug of tea.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 19, 2020, 04:46:09 pm
I always abstain the day before a run session.  Just feel so much better for doing so.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 20, 2020, 08:47:30 am
After a bad week both exercise wise and mentally I managed to get out in the garden in the sun yesterday and then a 6.5km run.  Another 4km this morning.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 20, 2020, 10:00:35 am
Morning all. A quick update. I am going for a run. More when I get back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 20, 2020, 10:01:57 am
Good O!

I'm in the pre-run hydrating zone now having reduced the excess baggage allowance going!
Also going through the "what level of kit do I need to wear" phase.  I think shorts and a long sleeved top will do the job.

Just set the upper hr limit alarm on the Garmin as I want to enjoy a steady 12k as oppose to suffer or even dnf.  I'm planning to do my last 12k in reverse and see that I might get some minor tailwind assistance for the last 5k.  No doubt the wind will change direction by the time I get there!

Good to see Beardy getting out.  Good luck Sir.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 20, 2020, 10:55:22 am
I have been for a ‘run’. Actually, uncle Jeff only joined me briefly for a short time, but then there was hardly any time for him to joint me.  :-\ Just over 2k in 16m isn’t much, but it’s the first time out in three weeks and I didn’t want to overdo it. My knees hurt at the start, which is a new one for me, at either I got used to the discomfort or they improved.
Hopefully I’ll manage to get out again in the next day or so.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 20, 2020, 01:46:39 pm
Excellent news.  Keep it up.

Enjoyed a steady 12k working on keeping the heartrate under control.  Warm enough for shorts which is nice.  Very pleased with my efforts.

Need to do a few stretches before I tighten up.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 20, 2020, 02:10:02 pm
well done all
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 21, 2020, 03:28:15 pm
Bought myself an HRM Run chest strap for the Garmin on the basis that I think that I like running whilst managing my upper heart rate limit.  I feel that this is the way for me to manage extending my runs beyond 12k.  I wasn't expecting it today as I ordered it late on Friday but it has arrived.   Well done CRC and Hermes.  The new Hermes lady is so efficient: hope it lasts.

First thing I noticed in the packaging was the "extender" for XL torsos.  Mine does not require this, just, which I am grateful for as I can imagine how much faff it would be for me as I usually manage to make a drama out of something like this which should be straight forward.

Second thing that I notice is how much lighter and more flexible it is than the chest straps of my earlier Polar and Garmin devices.  Really quite neat.

I am running an 8k tomorrow so I will test it out and see where I am compared to the same run last week.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 21, 2020, 04:55:29 pm
Look forward to your report PB.

I got put today and managed 9.8 miles - necessary to deliver the 3 Christmas cards on today’s round. The must confess that the last one (7.75 miles) was a little damp and bent:(

Nice and steady, and nice to be out again.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 22, 2020, 04:36:40 pm
So, that was interesting.

Using the chest band I have noticed that hrm reading are more stable than from the wrist sensor when running, and, lower.  I had already decided to run to a max hr for my 7.66km lap of Draycote Water and was a little surprised that I could only really break the 80% level when working quite hard on the uphills.  I could ease off only slightly on the hilly bits and stay below the threshold quite easily.

I only managed 8% of my run above 80% of max hr whereas I did 92% of my run below this and 81% in zone 4.

There are a ton of other stats that the chest strap provides the data for which I will consider more in due course but for now I am happy to continue monitoring heart rate on my runs.

Oh, it was comfortable too.  I forgot that I was wearing the chest strap early on.  Also, I could have my watch one notch looser which is far more comfortable too.  Lots of wins today.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 22, 2020, 10:39:45 pm
Two weeks ago I did 20km and was really pleased with myself. However some “friends” had to remind me about his was not a half marathon and I had promised myself a half marathon before Christmas. So I had to do it again!  This time it was my longest run on Strava and a full half marathon. Garmin even gave me my badge. Not fast (7:54pace) but hillier and hr never went over 140 until the last couple of km.

Next question is can I get to a marathon by March?  Should be doable on 10% increase per week and I plan to add in some speed work from New Year.

Then can I do a 60k in May?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 23, 2020, 07:40:22 am
Well done Chris.

Speaking as one who has ambitions way beyond his capabilities, good luck.  Your half marathon badge will act as a motivator to me.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 23, 2020, 10:03:34 am
PB. I think what this has taught me is that my limitations are in my mind almost more than my legs.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 23, 2020, 11:03:17 am
Thoughtful insight Chris.

Having allowed myself to gain lots of weight and become a bit lazy over a decade or so I find the journey back to relative health and fitness a longer one than I would want it to be.  I set myself targets that the mind aspires to but the body openly rejects.  Having a few failures then put up the blocks in the mind.

Having reasoned through my strategy more than once in recent months I seem to have come to a strategy which is working for me just now which makes me confident of progress but cautious of failure.  I know from the evidence of the last few weeks though that I am making progress albeit slightly more slowly than I wish.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 23, 2020, 12:08:13 pm
Running progress is often challenging. When we have not run or moved sufficiently for years (inevitably for most people) the consequent weakness in our bodies makes us vulnerable to injuries and niggles. Fixing that history is necessarily slow, but every bit of work pays dividends in increased robustness when we return.

So please continue PB and all - you remain inspirational.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 23, 2020, 01:37:16 pm
Thoughtful insight Chris.

Having allowed myself to gain lots of weight and become a bit lazy over a decade or so I find the journey back to relative health and fitness a longer one than I would want it to be.  I set myself targets that the mind aspires to but the body openly rejects.  Having a few failures then put up the blocks in the mind.

Having reasoned through my strategy more than once in recent months I seem to have come to a strategy which is working for me just now which makes me confident of progress but cautious of failure.  I know from the evidence of the last few weeks though that I am making progress albeit slightly more slowly than I wish.
I agree, there is no strategy that works for all. I am fortunate that in some ways I have been working on my aerobic ability for some time.  I found that trainerroad and similar training left me very tired and often when a work commitment mucked up my training i would end up despondent and dropping out of training.  that further fuelled depression and then I would have to fight to turn things around knowing that it would hurt again.

I then heard about Maffetone training which is essentially low HR training or easy long runs/rides.  I adopted this style of training and whilst I will never be a sprinter or even moderately fast it does mean that I look forward to my training runs/rides knowing that I will feel energised at the end.  I therefore do all my commuting rides and all my runs at <=128bpm.

today the legs feel fine and until i saw the rain i was planning another short run or ride.  probably be on the turbo now.

My plan for both cycling and running is to add in the speed work after New year but just once a week of each.  So one commute home from work will be flat out speed work and there will be one run of strides, hills or similar.

We did have a holiday to Tenerife booked in January but that is looking increasingly unlikely!  I had been looking forward to some warm weather cycling and running!

good luck with your training PB and look forward to hearing from everybody over the holiday, this thread has been a real ray of hope in this year.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on December 23, 2020, 04:11:23 pm
Exchange of prezzies with my brother's family today.
The car was loaded up, and my lot set off on the road.

I had set off slightly over an hour earlier, to run there following a 12k trail route I had planned.
This involved lots of new trail to me, and a bit of navigation.
The woods are criss-crossed with MTB trails, with several going in vaguely similar directions at some points.
Still, I didn't get lost.

Arrived 10 mins before them!

https://www.strava.com/activities/4508144265
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 24, 2020, 09:56:35 pm
Looking at the weather forecast and ice warnings I am wrestling with deciding whether to skip tomorrow morning and pour a large whisky instead.

Ice is bad and I know what it's like injuring myself when I have fallen whilst running and it ain't pleasant.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 25, 2020, 08:00:22 am
A lovely, crisp, icy, chilly, winter morning. 

Lots of frosted cars and icy pavements - no run today for me.   :(

Happy Christmas fellow shufflers.  Stay safe.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 25, 2020, 09:22:38 am
Happy Christmas to all the readers and contributors of what started out as my running log. I hope you have the best day possible.
Paul. Xx
X
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 25, 2020, 09:35:14 am
And to you Beardy.

I was looking back over the year.  800kms running, 7kgs weight lost, at least two inches off the waist with thinner fingers, slimmer wrists firmer, more "pert" glutes and jeans and t-shirts which no longer resemble stretch fit items of clothing.  Also, I have recorded running activity in every month of a year for the first time in close to half of my lifetime.   Lots to try and repeat or even exceed where possible in 2021 methinks.

Many thanks Beardy and to all of you for your support and encouragement throughout this awful year.   
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 25, 2020, 08:18:47 pm
Indeed - a very happy and safe Christmas and prayers for a better year for all next year.

Well done everyone here - it’s been fun tagging along:)

Mike
Title: Re: Beardys running log - Ct5k
Post by: redshift on December 26, 2020, 12:50:02 pm
Boxing Day run (and two years ago, I would never have needed that phrase!) accomplished.  I'm managing to run slower, and in much longer sections now, almost feel like I'm actually becoming a person who runs, rather than just staggers gasping around the block.

I'll stick with my 5.1km loop until I can run round it without walking.  Then I'll try running it in the other direction as that puts the uphill bits in a different place, and once I can do that I might be a 'runner.'

In other news, the diet + exercise regime is paying off.  I've lost 18kg this year (and no, that's not a typo!), mostly since August.  Mr redshift has lost considerably more, and fortunately we're both enjoying what we're eating, and eating much better.  I have about 3kg to go to get into the 'green zone' for BMI based on my height / weight, and that will give me some wiggle room if we fancy a pub lunch and some beer!
For those interested the rules are:
1. Nothing is forbidden, but the calories must be accounted for.
2. We aim for 1200-1400 calories per day, maximum.  He's losing faster than me, but that's expected. We aim for 1-2kg per week.
3. Er, that's it.  Thank-you, NHS website.

In reality, there are many days when we both tally below 1000 calories, because the the overall effect has made us more conscious of what we're eating, and we usually end up with <something tasty> surrounded by big piles of homemade salad/veg and pickles. 

I should also say that the biggest difference has been made by me stopping work. I know that's a privileged position but the last two years taught me to pay attention to my health and change my priorities, and 60-90 minutes each way plus 12-hour shifts was killing me, so I stopped.

Merry Crimble, and here's hoping that next year is better than this one!
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on December 26, 2020, 05:29:16 pm
 :thumbsup: to redshift, sounds good - and Happy Christmas to you all.

I'm not sure I'm any slimmer than last Christmas, as there's been considerable sitting on my bum this year, but the running has helped keep a check on that.

I managed 11km today (well, one of those was walked as Kingston ridge is steep) with lots of other people out despite it being fairly dull weather.

[Edit to correct spelling, I blame auto-swear]
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on December 26, 2020, 05:48:43 pm
:thumbsup: to redshit, sounds good
That’s a bit impolite  ;)
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on December 26, 2020, 05:50:07 pm
:thumbsup: to redshit, sounds good
That’s a bit impolite  ;)

 :-[
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 26, 2020, 06:22:38 pm
I have to admit that I really do enjoy reading about the progress others are making.  It inspires me hugely.

I am planning a 12km tomorrow following the route that I ran last Sunday.  With a little commitment and no accidents I should record my highest monthly total distance of 2020 by the end of the month.  (St)roll on 2021!!!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 26, 2020, 09:57:28 pm
Felt like a run rather than bike today, after 3 lazy days with another runny nose, so got out and finished up at 7 miles/11kms - went down the Nidd Gorge, so it was muddy and rough underfoot. Sent straight to downstairs shower on arrival home;)
Title: Re: Beardys running log - Ct5k
Post by: Andy W on December 26, 2020, 10:23:06 pm
I ran six miles Christmas eve.  Felt generally fine, but where I'd overeaten for a couple of days my stomach was distended and felt uncomfortable.  I also felt a degree of shame as I've recently started running again  both to get fit and lose weight.  My son mocked me by telling me I can't outrun a bad diet, I know that. And thats what kids are for.
I have signed up for a Garmin  half marathon plan. Starts tomorrow. Am I in the right forum as its headed Beardys Ct 5k?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 27, 2020, 08:22:34 am
I have to admit that I really do enjoy reading about the progress others are making.  It inspires me hugely.

I am planning a 12km tomorrow following the route that I ran last Sunday.  With a little commitment and no accidents I should record my highest monthly total distance of 2020 by the end of the month.  (St)roll on 2021!!!

Bah, humbug!

Best laid plans and all that ...

No run today now due to another commitment.  Ah well, there is tomorrow.

I'll do the long run tomorrow and revert back to Monday, Wednesday, Friday this week instead of next week.  I'll not fret over it.

I ran six miles Christmas eve.  Felt generally fine, but where I'd overeaten for a couple of days my stomach was distended and felt uncomfortable.  I also felt a degree of shame as I've recently started running again  both to get fit and lose weight.  My son mocked me by telling me I can't outrun a bad diet, I know that. And thats what kids are for.
I have signed up for a Garmin  half marathon plan. Starts tomorrow. Am I in the right forum as its headed Beardys Ct 5k?

I would say so, yes.  We're mostly people who have returned to running after very long absences or completely new runners.  The point of C25K is to get people going (again) and hopefully launch them beyond the programme.

We will happily follow your progress if you post here.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 27, 2020, 11:39:57 am
So that wasn’t quite the outcome I was hoping for when I decide to check my annual stats. I thought that I might be just short of a significant number and would thus be inspired and motivated to go and run to round off the year so to speak. I’m now feeling demoralised and demotivated. Have I really only run 411k this year. That’s rhetorical, by the way. Sigh.

Motivation aside, I am a bit nervous about my right knee which has been giving me grief in varying degrees intermittently over Christmas. Maybe I just need to run on it to sort it out  ;D

On reflection (it’s taken me a while write this post!) 411k is quite an achievement for an unmotivated lump like me. Getting out of bed in the morning is a challenge most days, so to have managed to go out and run is a major win every time a do it.

I hope you all had a good Christmas given the circumstances.

Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 27, 2020, 04:20:18 pm
Managed to get out this afternoon for my current usual 7k loop. I do a five minute warm up, run for five k, five minute warm down, then gently jog back home. Unless I want to do an out and back route, this is the shortest I can manage on roads. Did the 5k in just under the half hour which, seeing there are hills involved, I'm reasonably happy with. I saw no other runners, but there were a lot of cars about.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 27, 2020, 05:02:00 pm
So that wasn’t quite the outcome I was hoping for when I decide to check my annual stats. I thought that I might be just short of a significant number and would thus be inspired and motivated to go and run to round off the year so to speak. I’m now feeling demoralised and demotivated. Have I really only run 411k this year. That’s rhetorical, by the way. Sigh.

Motivation aside, I am a bit nervous about my right knee which has been giving me grief in varying degrees intermittently over Christmas. Maybe I just need to run on it to sort it out  ;D

On reflection (it’s taken me a while write this post!) 411k is quite an achievement for an unmotivated lump like me. Getting out of bed in the morning is a challenge most days, so to have managed to go out and run is a major win every time a do it.

I hope you all had a good Christmas given the circumstances.

I reckon 411km is more than 82 x 5km. That’s more than one a week. Pretty good outcome I reckon- well done!!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 27, 2020, 05:33:22 pm

I reckon 411km is more than 82 x 5km. That’s more than one a week. Pretty good outcome I reckon- well done!!
You know for a self confessed stats nerd and general maths geek you’d think I would have seen that. As you say, not at all bad really.  ;D

Thanks Mike.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 28, 2020, 01:43:16 pm
C'mon Beardy.  How far did you run in 2019?    :thumbsup:

I have just been out for the first time in a week.  12.5km at a slow pace keeping the heartrate below threshold.  I only exceeded my threshold target for 3% of my run which I am very pleased with.  Being able to steadily bumble along will help me increase the distances.

It's bitingly cold out there though - even the brass monkeys stayed at home!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 28, 2020, 02:34:41 pm
It would seem, according to Strava, I managed 150k in 2019 so a distinct increase. Maybe I’ll aim for 1k k in 2021  ;D

Well done for getting out PB. I am going to try tomorrow. Honest.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 28, 2020, 02:53:33 pm
Just 20km per week will see you hit your target.  Certainly achievable.

I haven't given any thought to a target like that before.  Hmmm ...

Goes away and ponders ...
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 28, 2020, 03:07:03 pm
It was a mix of rain and hail earlier so exercise bike it was.

It's meant to be better weather for the next few days so hopefully get another couple 5ks before the end of the year.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 28, 2020, 04:56:06 pm
Not been out for a few days but back to work tomorrow so it was a case of putting studded tyres on the bike today ready for the black ice.  Two days cycle commuting and then running on thursday -Sunday.  Also we are finishing off the wine and food tonight so back on diet tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 28, 2020, 07:40:35 pm
Strava tells me that I've run 793 miles this year, although that should tip over 800 tomorrow when I go out with an old friend to recce a route for her to 'not race' in a few days time. Apparently I've climbed approaching 54,000ft - but my watch has a rubbish barometer that lies a lot. It's not a lot, but it's nice to have been doing some regular running again. Interestingly, I've spent a similar amount of time on the bike.

I'll note that 18 months ago I had an operation on my left knee to remove a cyst on the ACL. Prior to that I had been unable to run or even walk for a year. A couple of months later I had a lens replacement in my right eye to address a cataract that had arisen following surgery for a detached retina a year earlier. I now have working knees and better than 6/6 vision unaided in my right eye and with a -8.00(!) contact lens in left. I do need reading glasses...

So, actually I feel very grateful to be living in a era when this is possible and that it was available for me. Overall, pretty blessed I'd say. I know that not everyone is as fortunate - I was very much so as the surgeon noted that my knee cartledge was fine and the level of wear on the end of my femur wouldn't be a problem as long as I kept my quads strong.

Mike



Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 29, 2020, 12:52:06 pm
Just back from run with old friend Sue. Just over 10 miles of mud and ice - jolly japes and all that. Very happy to have been out on this lovely day of ❄️
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 30, 2020, 05:29:52 pm
Finally got out.  Really tired though and legs felt slow.  6km done though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 30, 2020, 05:42:56 pm
Good stuff folks.

I am planning to do 8km tomorrow to round off 2020.  If we get some more snow overnight I will don the trail shoes and do a run along the old railway but if not then 8km of tarmac pounding.  I'm hoping for snow ...
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 30, 2020, 06:16:57 pm
I got out for 5k earlier. Chilly out there but nice and bright.

T-Shirt and long bottoms was mostly right but about a km in either the cold air and/or a funny movement made a muscle under my shoulder blade (of all places) cramp up and it still hurts now hours later.

It's ok though, it only hurts when I move, when I don't move, and when I breathe
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 30, 2020, 06:19:55 pm
And assuming no run tomorrow that's my first year of running having started in March/April:

39 full run 5ks, 5 10ks, 275 miles "run" all up but that includes the Couch to 5k stuff and warmup/cool down walks.

Pretty pleased with that
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 31, 2020, 09:11:31 am
As we are totalling 2020s runs and basking in the pride of a new skill learnt and our new achievements, what aims do we have for next year?

I still want to cycle a lot so can plan one really long run a fortnight at the weekend with shorter runs in the week. If I manage to also commute by running then I can get aerobic exercise and a run.
So a 10k and 2x5 k per week with a commute of 15 and one long of 20+ in the fortnight gets me between 35 and 40km per week.

That gives me a target of 2000km for the year!!! I have no idea if this is achievable but I think it will be fun to try.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 31, 2020, 09:18:23 am
I have been thinking about my plans for 2021 but very little is firmed up yet.  I am aware that my ambition outstrips my capabilities and this in turn causes me undue stress so I am trying to be less ambitious at the moment.

I have one potential date in the diary in the fourth quarter which I will need to work towards but otherwise more of the same.

I would like to stretch my longer runs gradually to upto three hours and I would like to add in a swim, yoga session and the occasional bike ride whether that be on the Wahoo or the back of the tandem.  I would also like to lose more weight but I think that requires some insight from a nutritionist given that I have only lost a stone this year in spite of all the running.  Too much in ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 31, 2020, 12:32:56 pm
And a nice, steady 8.5k to finish the year.

Kept the whole run below the HR threshold that I have set which makes me feel that I am achieving something.

Roll on 2021!!!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on December 31, 2020, 02:09:23 pm
So - on the weekend I managed 15km in boat, then 14km jogging. Misjudged eating and set off for 14km not having eaten for 5 hours. Completely ran out of energy and needed to jeff a bit on the final couple of km.

Today went out along the riverbank, hoping to make the most of frozen ground. It wasn't the smooth hard ground I was hoping for. Churned up by cattle into a bog of semi-frozen, ankle-deep mud. My dodgy ankle really didn't do well. Still, managed 6km.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on December 31, 2020, 02:53:47 pm
Just a short note to say I’m logging off all social media for January. I’m not making a thing of it, in fact you are the only people I’m telling, and I don’t know how long I’ll manage to stay away.

Getting back to the proper reason for the thread. I’m hoping to run a bit more in January than I did in December and given that I only went out once I don’t think that’s going to be difficult. Garmin and Strava will be keeping track of me, so I’ll update the thread on my return, hopefully, in February.

Happy New Year all

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on December 31, 2020, 03:43:13 pm
We shall miss you Beardy but unfortunately for you, we will be here when you return 😆

I promise not to trash the place whilst you are gone.  😉

Happy New Year everybody.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on December 31, 2020, 04:08:29 pm
All the best, Beardy. Don't forget we will still be here if you need us.

As for my running, this afternoon I asked MrsC whether I should go for a run or we should go for a walk. She chose the latter, so my running year is over. To be honest, once I got out there I decided we'd made the best choice as it was still a bit slippery in places.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on December 31, 2020, 05:04:55 pm
I got a final 10k in on one of the most beautiful mornings of the year. Ran off road across the fields which were frozen solid in all but one place. A bit crunchy but not slippery due to crunchiness.

Followed by 8km walk with my wife.

Tomorrow is a whole new year! Hopefully will start strong but like PB I tend to over promise.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on December 31, 2020, 05:27:46 pm
I didn't run today but I did get out for a walk with my partner and her Mum.

And everyone else apparently. The beach promenade was very busy so we didn't stay on it long.

My back/shoulder is still very sore though, enough that I didn't sleep well at all. Hopefully another hot bath will ease it a bit.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on December 31, 2020, 07:35:53 pm
Have a good January Beardy and see you back later!

No promises from me - I always fail to achieve and then get despondent.

Hope you all have a happy 2021 and stay safe.

See you next year!

Mike
Title: Re: Beardys running log - Ct5k
Post by: redshift on December 31, 2020, 08:18:09 pm
Have a good break from it Beardy, and thanks for the thread. I never knew (or thought) I'd need a running thread, but life interjects!

Happy New Year all, catch you on the flipside.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on December 31, 2020, 10:11:38 pm
Happy new year Beardy.

I got a gentle 5km in today, involving a few ice cold puddles. That took my total for the year to 351km. The highlight was a half marathon before lockdown, less great were the weeks with injury or apathy. Thanks to all of you with helping me out of the latter.

For now, I’m building back up to half marathon distance but aiming at faster. I’m not making any grand plans for tours, audax or longer runs until I see how the year progresses.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 01, 2021, 06:27:16 pm
First run in a week or so, been doing the Rapha 500 on the bike.

So a lap around the Bennachie, the local hill which dominates the Aberdeenshire skyline.
It has 3 main tops: Oxen Craig, Mither Tap, and Craigshannoch.
This convenient 10k loop takes in all three.

Still a fair amount of residual ice kicking around, enough for one minor tumble.
Nothing serious.

https://www.strava.com/activities/4549149363
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 01, 2021, 06:46:57 pm
9 miles and pulled the other hamstring - reading up on conditioning exercises now...

Still a proper start to the year.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 01, 2021, 07:42:31 pm
Ouch !

I have a run planned for tomorrow before settling back into my Monday / Wednesday / Friday routine for three months to put those hard miles in as they say.   I'd quite like to get my weekly average up to 30kms.  Assuming tomorrow goes to plan I will only be a couple of kms off that target this week and I am slowly building the long run in a sensible and progressive way.  Let's see how sustainable that is.

Sometime next week I plan to sit down and draw up a bit of a progressive plan for 2021 with a couple of objectives in mind.  I am giving myself lots of time and also not setting the bar too high.  I want to build on this year and not let all my effort go to waste.   I couldn't run 200 metres on January 1st 2019 but I can now run 12,500 metres non-stop now.  Quite a solid foundation upon which to progress methinks.  🙂
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 02, 2021, 12:35:04 pm
  I couldn't run 200 metres on January 1st 2019 but I can now run 12,500 metres non-stop now.  Quite a solid foundation upon which to progress methinks.  🙂

This is the amazing thing for so many of us.  Personally, the upheaval of Covid has brought some benefits to weigh alongside the absolute misery and heartache it has bought with it.  Without the enforced stop brought by Covid I would still be 2 stone heavier and would not have started running.  To blithely think of setting out for a 10km + run would have been a pipe dream.  Also without the running I think the mental aspects of the second half of this year would have been much harder.

Thank you to all who have supported each of us at different times and i will be out later today!
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 03, 2021, 02:51:49 pm
  I couldn't run 200 metres on January 1st 2019 but I can now run 12,500 metres non-stop now.  Quite a solid foundation upon which to progress methinks.  🙂

This is the amazing thing for so many of us.  Personally, the upheaval of Covid has brought some benefits to weigh alongside the absolute misery and heartache it has bought with it.  Without the enforced stop brought by Covid I would still be 2 stone heavier and would not have started running.  To blithely think of setting out for a 10km + run would have been a pipe dream.  Also without the running I think the mental aspects of the second half of this year would have been much harder.

Thank you to all who have supported each of us at different times and i will be out later today!

I was having this discussion earlier when I got in from run number one of this year. My partner asked how far I went and it was just a 5k. Prior to March/April I didn't run at all apart from a dog trot (that would leave my shins aching all day and the next) if running late for my train to work. Now I can run 5k without really thinking about it and 10k without much more trouble.

Bloody fantastic is what it is. And most definitely aided by the support on here.  :thumbsup:

Targets for this year are some off road running once it's a bit drier and a road half marathon.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 03, 2021, 03:32:23 pm
These last comments are brilliant to hear!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 03, 2021, 05:11:28 pm
I hope that it is not complacency on my part but recently I have noticed some changes in my behaviour when out running.   

I used to always smile when I got to 5k regardless of how far I had left to go simply because that 5k target had been so difficult to achieve.  Recently however I realised that I have stopped the smile at 5k but rather I smile when I have 5k left to run.  It's a small thing I guess but I take it as indicating that my mindset has shifted from the original target. 

I also no longer worry about my ability to be able to complete my run, whatever the distance planned is.  In fact, I have taken to adding the odd upto 1/2 a km just to finish in a convenient (for me) place. 

Positive changes I hope.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 03, 2021, 05:17:52 pm
PB, I get something similar.  Now when I only have 5k left to go, I find myself saying ‘only 5k, you can easily do that!’. Sounds really strange.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 03, 2021, 05:23:28 pm
It's a good feeling Chris.  A very good feeling.  😊
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on January 04, 2021, 07:55:58 am
Bit of a meh weekend.
13km in kayak at slow pace on Sat.
13km jog on Sun.

The jog was hard work. Had to really nag myself to keep going and not walk.

Fitness seems to be going backwards . . .
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 05, 2021, 10:58:45 am
Out this morning for 6km before work.  HRM needing new battery so just ran.  Pace dropped below 7min/km to 6:50 which is a new record for me and I got a PB on a segment despite the road being slippery. 

I am now attending a very strange virtual court.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 05, 2021, 12:26:24 pm
I am guilty of giving myself excuses not to run for the last few days so I gave myself a proverbial bollocking and went for a run.

8km later and I feel great.  I knew that I would but the persuasive power of my brane in persuading me not to run is significant. 

Glad to be out and getting back into the groove.

Sad to see so many people clearly not adhering to the latest covid guidelines though.  bozo has lost the people.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 05, 2021, 12:32:35 pm
One more positive though:

My one run so far in January 2021 means that my total distance for January 2021 already exceeds my total distance for January 2020.   👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 05, 2021, 01:34:20 pm
One more positive though:

My one run so far in January 2021 means that my total distance for January 2021 already exceeds my total distance for January 2020.   👍
:thumbsup:👍
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on January 06, 2021, 08:02:20 pm
After 4 days of stress and little exertion I got myself out for 5km over the nearby hill at lunchtime. Very nice is was too.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 06, 2021, 08:06:21 pm
Sheet ice on the tracks so a very cautious 5k.
That'll do.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 06, 2021, 08:17:39 pm
One of the cars was in the garage for its service and MOT. Took the opportunity to run home after dropping it off there this morning.
Only 3.7 km (plus warm-up and -down), but nice to be use a different route for a change. The lanes round here are very nice, but I have been seeing a lot of the same over the past few months.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 06, 2021, 08:39:25 pm
I managed to get out for just over 10km which is my longest run of 2021!  Legs feel a bit stiff and i am wondering if it was the overload of mince pies, christmas cake, chocolate and alcohol over Christmas.  We will see as we are now 3 days back into a healthy diet.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 06, 2021, 09:42:19 pm
I vaguely intended to run today but I woke up with rather sore legs - I did weightlift for the first time in months yesterday.

I decided to do half an hour on the exercise bike to see if that loosened them off, which it did, but then had to wait in for a delivery and by the time that came it had got grey and cold outside. Decided "nah bollocks to it".

And, I'm ok with that, I did some exercise and there's always tomorrow.  :thumbsup:

Keep on keeping on everybody.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 08, 2021, 10:22:36 am
I have my running kit on, I am hydrating and will shortly do my stretches and then leave the house on my warm up walk.  The plan is 12k.  I am sure that it is cold and slippery out there but I also know that once I am out and running I will warm up and cheer up.

Report back later.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 08, 2021, 01:38:48 pm
That felt hard, very very hard.  The stats aren't quite so conclusive as the "feel" though.

One annoyance with the ToJ:  for an unknown reason my average hr was around 5bpm higher today than last week when I did the route.  This resulted in the warning for the exceeding of the threshold hr to keep going off after about a third of the way round every time I was going uphill.  It became so annoying that I was sorely tempted to take the watch off and dump it.

I will be certain to turn that annoying alarm off.  It would be reasonable I think for Garmin to facilitate such a facility mid-session using the top left button but I guess they don't think about these things.

On balance I think that I loathe Garmin and the ToJ and primarily use it for the distance and time information as well as the map of the route that I have just completed.  There are though many more things that annoy me about it.  For instance, why can't I save the route that I have just run and is in the bloody thing to use as a future guided route?  I wouldn't mind so much if Garmin's own route mapping tool was good but it's utter shite.  Why Garmin, why?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 08, 2021, 05:23:23 pm
HRM drift may well be the cold.

Has any body used this http://crplots.com (http://crplots.com) based on Tanda?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 09, 2021, 02:18:12 pm
What a lovely day to be out.  25km done. Not particularly fast as the roads were icy in places but the fields were glorious.  The mud was firm but not rock solid except for one field which was totally laggy and left me for a km or so running with half a field stuck on each shoe.

Now a walk to the butcher and then some netflix
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on January 10, 2021, 02:31:37 pm
What a lovely day to be out.  25km done.
Well done!
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 10, 2021, 08:17:01 pm
Very icy 10k.

Track around the loch was mostly sheet ice, so I was running through the rough terrain off the side of the path.
Climb up the hilly bit was clear of ice, under the cover of the old Scots Pines.
Tricksy navigation off the summit due to snow cover, but I trusted the gps watch and sure enough, once I got back into the woods the path emerged under my feet.

Remained the right way up!

https://www.strava.com/activities/4599190502
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 11, 2021, 12:13:54 pm
Lovely grey skies and temperatures just above freezing with very little wind made for a very pleasant 8.5km just now.

Time for lunch.  😋
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 13, 2021, 10:44:00 am
Rain stopping play.  😕
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on January 13, 2021, 02:09:25 pm
I have a slightly bad back at the moment (woke up with it!) so haven't jogged for a few days. But that's OK as it's very cold wind out there too.

Will now walk round the block with the dog and might break into a couple of short jogging bursts if there are no cars.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 15, 2021, 10:09:50 am
It's run time!!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 15, 2021, 01:05:24 pm
14km.  Longest run this century for me.

Tired, happy, hungry.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 15, 2021, 05:07:40 pm
It was a bit nippy this morning. But the only bit of me which was actually too cold when I got home was my stomach. My long-sleeved tops are a little thin.
It was however worth it as I got into the Park just before sunrise.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 15, 2021, 05:13:19 pm
Sounds awesome.  I loved my early starts through the spring and summer and cannot wait for them again.

I wear a long sleeved running top with a short sleeved running tee over the top.  I find that after the first couple of kms I hoik the sleeves up around my elbows.  It's nice to have some sleeves to deploy at the end on my cool down walk too. 
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 15, 2021, 08:08:21 pm
I wear a long sleeved running top with a short sleeved running tee over the top.  I find that after the first couple of kms I hoik the sleeves up around my elbows.  It's nice to have some sleeves to deploy at the end on my cool down walk too.
Might consider that. I have a singlet top which would probably provide enough extra protection. (Mind you parkrun apricot over fluorescent yellow isn't the most tasteful of combinations  ;))
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 16, 2021, 11:48:02 am
5 miles this morning - steady in the snow:)

No hamstring pain at all, which I view as a success!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 16, 2021, 12:48:11 pm
12k the morning with 3rd fastest 10k in it and more hills.  The brain did everything possible to sabotage me though.  Told me i had not run since the weekend and i would be too unfit, that my Zwift session yesterday needed a recovery day, that my ankle hurt from last weekend, that it was raining, too cold, etc......

yet when i got out it was a lovely day and my body had not died over night and now i can have my bacon and eggs for lunch.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 17, 2021, 01:10:18 pm
First 10k since 6th December, and the fastest since June, which was nice as I wasn't particularly going for speed. Maybe trudging round the mud in the Park does have some sort of training effect.
Lots of other people out, runners, cyclists, a lot of walkers, but everyone being very good about social distancing.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 17, 2021, 03:31:24 pm
Did the 15k loop round a local hill called Kerloch.

Forestry roads lower down very icy. Higher up, deep drifts with a crust almost, but not quite, strong enough to support my weight. Every second or third step I'd fall through and end up knee-deep in snow. Well tracked on the way up, but everyone had come back down the same way. My route continues on beyond the summit, descending by a different route. No-one had been this way. It was totally un-tracked deep drifts, and I was post-holing for the first k or two of the descent! Great fun!

(https://live.staticflickr.com/65535/50845300007_c9c19964b8_z.jpg) (https://flic.kr/p/2kt2sgz)
Kerloch - ascent path (https://flic.kr/p/2kt2sgz) by Ron Lowe (https://www.flickr.com/photos/62966413@N04/), on Flickr

(https://live.staticflickr.com/65535/50845299387_20a1972d0b_z.jpg) (https://flic.kr/p/2kt2s5T)
Kerloch - descent path (https://flic.kr/p/2kt2s5T) by Ron Lowe (https://www.flickr.com/photos/62966413@N04/), on Flickr

https://www.strava.com/activities/4636044948
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 18, 2021, 12:45:12 pm
Been out for my usual Monday run, an 8km local weave through the roads and streets of Rugby.

For the first time since Christmas I'd say that people seem to have finally begun to understand the rules as traffic and pedestrian volumes were much lower than they have been.  Saw three other runners out and one cyclist.

It feels good to be getting out and running at the moment.  😊
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 18, 2021, 06:45:00 pm
steady 5k this evening after doing tour de Zwift this morning.  Low HR aerobic run just to loosen off.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 18, 2021, 07:04:18 pm
Good stuff.  My steady 6k planned for Wednesday looks like it will lose out to a weather event yet again.  My Wednesdays have become a tad problematic this January.  🤔
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 19, 2021, 08:32:32 am
Part of my move back to some indoor cycle training has been due to the weather. Running for an hour in this rain is not particularly pleasant. Also my fields round here are so wet and muddy that I am either digging a bigger trench if I run in the mud or I am damaging more field if I run on the less muddy areas.

The good news is that I have now run or walked 800km in my running shoes.  I had wondered if they were getting to the end as they did not feel as cushioned so I think it is time for them to retire gracefully.

The question is do I need 2 pairs, one for the roads and another for the trails/fields?  Is it like bikes and the number of shoes is N+1?
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 19, 2021, 07:20:09 pm
The question is do I need 2 pairs, one for the roads and another for the trails/fields?  Is it like bikes and the number of shoes is N+1?

Yes. Yes, you do.

These days, 90% of my running is off-road: trail and hill mostly.

My trail shoes are Salomon Speedcross 5 ( and previously the Speedcross 4 ).
They make a huge difference to your grip in soft ground and mud.

But the thickness of the soles is taken up more by the lugs, so the cushioning is a bit less.
So I try to avoid hard surfaces in them, favouring the grass verges. This also protects them from getting worn down on the tarmac.

They don't have great grip on wet slick rock, or ice however.
They are also a bit heavier than road shoes, so you'll be a wee bit slower in them where the extra grip is not helping.

Same as a mountain bike versus a road bike really!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 19, 2021, 08:00:43 pm
I have three pairs on the go:  two pairs of road shoes which I alternate between and a pair of trail shoes for those offroad moments.

Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 19, 2021, 08:04:15 pm
Part of my move back to some indoor cycle training has been due to the weather. Running for an hour in this rain is not particularly pleasant. Also my fields round here are so wet and muddy that I am either digging a bigger trench if I run in the mud or I am damaging more field if I run on the less muddy areas.

The good news is that I have now run or walked 800km in my running shoes.  I had wondered if they were getting to the end as they did not feel as cushioned so I think it is time for them to retire gracefully.

The question is do I need 2 pairs, one for the roads and another for the trails/fields?  Is it like bikes and the number of shoes is N+1?

Hi Chris

Running isn’t like cycling, however much the sales mags and so on try to convince you it is. Running is mucky and sweaty and can never be stylish or fashion led;) (note - obstacle races and ‘tough ***’ are not running).

You might want different shoes for on and off road - I do - and you might even have some special fast shoes for intervals or racing. But fundamentally, it’s simple so don’t worry about n+1.

I did see that Joss Naylor used to have a couple of pairs of Walshes (fell shoes) that he hung up in his kitchen each evening - that way there was always one dry for the next day. Mine go in a high shelf in the utility/hot water tank room.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 19, 2021, 08:05:39 pm
Oh, and shoes are depressingly consumable - bike chains last further in winter than road shoes:( and cost less...
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 19, 2021, 08:20:59 pm
Hmm, I haven't run since the 3rd of Jan. I'm going to have to try and get out for 5k tomorrow though given the current weather forecast...

Ah well, I've been active everyday so hopefully everything is ticking over.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 20, 2021, 08:14:49 am
There is supposed to be a short break in the rain at lunchtime here so I am hoping to get out for a brisk 6k with the added frisson of potentially getting absolutely drowned!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 20, 2021, 09:16:08 am
Part of my move back to some indoor cycle training has been due to the weather. Running for an hour in this rain is not particularly pleasant. Also my fields round here are so wet and muddy that I am either digging a bigger trench if I run in the mud or I am damaging more field if I run on the less muddy areas.

The good news is that I have now run or walked 800km in my running shoes.  I had wondered if they were getting to the end as they did not feel as cushioned so I think it is time for them to retire gracefully.

The question is do I need 2 pairs, one for the roads and another for the trails/fields?  Is it like bikes and the number of shoes is N+1?

Hi Chris

Running isn’t like cycling, however much the sales mags and so on try to convince you it is. Running is mucky and sweaty and can never be stylish or fashion led;) (note - obstacle races and ‘tough ***’ are not running).

You might want different shoes for on and off road - I do - and you might even have some special fast shoes for intervals or racing. But fundamentally, it’s simple so don’t worry about n+1.

I did see that Joss Naylor used to have a couple of pairs of Walshes (fell shoes) that he hung up in his kitchen each evening - that way there was always one dry for the next day. Mine go in a high shelf in the utility/hot water tank room.

Thanks Mike.  I was just unsure how much difference it would make to a casual runner although I am really enjoying it.  I have replaced my Hoka Stinson ATR so I will see how the feel of them compares to my old ones to see if it is the road running or the wear in them already that has made the difference.  Then i might buy a second pair for the road.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 20, 2021, 10:58:18 am
It looks like I've got an hour window in the rain and whilst it's blooming windy it's only meant to get worse as the day goes on.

I best drag myself out.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 20, 2021, 12:11:24 pm
Dodged the rain and got the planned run in.  Very pleased as this could be the first week this year that I will have done all my planned runs. 

It's warm out there, almost shorts weather I'd suggest and the grey skies and occasional spits of moisture make it perfect for hard winter miles accumulation.

It looks like I've got an hour window in the rain and whilst it's blooming windy it's only meant to get worse as the day goes on.

I best drag myself out.

Good luck. 

Seriously Chris, especially at this time of year the shoes get all wet and filthy even running roads.   Two pairs so that you can alternate whilst shoes are drying out from puddle-plugging and/or having been cleaned is essential in my book.  It also helps if a pair gets damaged that you have another pair immediately available.  Truth be told I have a third pair of road shoes still in the box for that "just in case" scenario.  I buy them when they are cheap and keep them for when they are needed.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 20, 2021, 12:25:25 pm
Did it! Even pushed on for 7k rather than the vaguely 'planned' 5. Happy with that. Especially after 17 days off. Nothing is grumbling too much right now either  :thumbsup:

And the same on the two pairs of shoes - I didn't have to worry about puddles as even if I do run tomorrow I've got pair #2 good to go. I bought the second pair once I'd done about 50 miles on pair #1 (so I knew I got on with them) and will get a third pair once pair #2 start heading towards worn and keep a steady rotation going.

I do intend to do some offroad once it's a bit drier so I may need some trail shoes as well.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 20, 2021, 04:05:05 pm
I bought the only pair of my shoes in my size that i could find in the country from Wiggle so they arrived today and we went for a walk (7miles).  I tend to use the running shoes for the walking as well as i do not need full walking boots round here.  They certainly felt more as I remember than the old ones do now so that is good.  About a mile from home we had to wade through mid calf deep flooding so the idea of having multiple pairs of shoes makes sense.

tbh upto now I have just gone back out even if the shoes were wet and muddy!

I just dislike having to order 5-6 pairs, try them and then send the others back, or even all of them and get another set until I find ones I like.  At least with Hoka you can actually go for a run in them and still send them back!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 20, 2021, 05:29:17 pm
There is something of a supply problem at the moment - I need a new pair of road shoes and am hopelessly caught between the tyranny of choice and the fact that the is nothing in stock.

I appreciate this is a first world problem and unimportant in the grand scheme of things (as was my postman being on holiday last week and his substitute failing to deliver my coffee!!!) but we need little things to whinge about at the moment I reckon.

Good to see everyone still here:)

Mike

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 22, 2021, 10:02:57 am
Today is the first anniversary of the start of my last attempt at C25K.  As those of you who have followed Beardg's thread will know, I finally achieved the 5k and have progressed ever further.  I have now run meaningful distances in every month since and including February 2020 and the same in an entire year for the first time since the early nineties.   

I am due to go out for a run in about 30 minutes and today I hope to cover 15km which will be the longest run since I started this adventure and my longest run forat least probably 25 years.

I will report back later.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 22, 2021, 11:43:45 am
Congratulations.  Please assume the balloons and streamers are here virtually.

Thank you for your support
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 22, 2021, 01:23:26 pm
I am knackered.  I want to feel great but I am so whacked it'll have to wait. 

Did the 15km though - and 150 metres extra.  Will explain later.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 22, 2021, 04:32:55 pm
Well done that Bear!
I've decided not to have any targets or plans for the time being. The important thing for me to be outside running to reduce the effect of spending about 11 hours a day in the same room looking at screens of one sort or another. I want to be able to just enjoy the running with no other pressures. Doesn't seem to be stopping me trying to put effort in (yet).
Wednesday's run was postponed due to Storm Clifford. Rain I can cope with, but high winds round here are potentially a bad thing.
Did mean I was out yesterday and today, but the old body seems to be coping. Today's run wasn't bad considering the conditions. Very wet in the Park with the addition of a few icy edges to some of the puddles. Yesterday I decided the Park would be just too wet, so did my road route instead. That was going fine, in my nice new running shoes, until I was less than 1km from home when I found the flood. I had two alternatives, turn round and do another 4km or so, or wade through the water. Even on the pavement it was ankle deep. I suppose new shoes have to get wet and muddy sooner or later.  :)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 22, 2021, 05:55:38 pm
Many thanks.

I have only one target now with an indeterminate timescale.  I have refuelled, slept, bathed, and eaten some more.  I am fatigued but feeling very pleased with what I have achieved in the past 12 months.

On January 22nd last year I started C25K for probably the fourth time, each previous attempt had floundered before I even got to running continuously for ten minutes or more.  Week 1 of C25K requires you to run 150 metres six times with walks in between.  Each one of those 150 metres a year ago felt like sheer hell and yet I stuck at it this time.  The extra 150 metres was homage in part to that first run but also because so may times in the past 12 months I have failed to finish the planned run.   This time I definitely did not fail.

I feel somehow that I crushed my self doubts today. 
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 22, 2021, 06:12:17 pm
Well done PB!  :thumbsup:

I felt fine after Wednesday's run but could barely descend the stairs Thursday morning! The planned weight session turned into a gentle spin on the exercise bike. And then I rode my bike instead. That's fine, I should hopefully be fit to lift tomorrow.

I won't (I probably will) leave it that long between runs again.  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 23, 2021, 08:17:42 am
Congratulations PB
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 23, 2021, 08:44:41 am
Many thanks.  😊

An interesting stat:  the shoes that I wore when starting C25K and took to 601km averaged just over 5k per run over 117 outings.  My current shoes are averaging just over 8k per run over 36 outings.   That's quite some uplift.

My trail shoes have seen just 9 outings so far and are averaging 6km per run.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on January 23, 2021, 09:24:41 am
I treated myself to a new pair of trail shoes 2 weeks ago. Inov-8 ones. Not much cushioning, but the most amazing grip. Fantastic for mud.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 24, 2021, 08:33:15 am
Looking at the weather forecast for the next couple of days I might just break out the trail shoes for a trot along the old railway line tomorrow. 

Next week is supposed to be recovery week so I'll take it easy.  😃
Title: Re: Beardys running log - Ct5k
Post by: SteveC on January 24, 2021, 03:37:38 pm
Didn't do my usual Sunday 10 due to the snow. Went for a short walk with MrsC to take photos instead.
So I went out this afternoon instead. Decided to avoid the village and the Park as I thought they would be busy. There are places where socially distancing and passing people can be quite tricky due to poor sight lines and narrow pavements. Instead I did an out-and-back, fifteen minutes each way, on the back lane which I use when I run to or from work (or so I remember). That was quite busy enough with Sunday afternoon walkers. Very wet underfoot and slushy in places. And I was very glad of the warm shower when I got home. But better than staying indoors.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 24, 2021, 05:10:01 pm
I am finding it difficult at the moment to get out for a run.  We have been on staycation which usually means we send more time together which is good but eat more and I do not do as much exercise.  Today we had a lovely long walk in the snow and then I did 75 minutes on the bike climbing up tied in Tenerife!

Back to running tomorrow hopefully
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 24, 2021, 06:42:01 pm
Went out this afternoon for 7 miles of mixed stuff. Not very quick and felt heavy (had just been persuaded to cook and eat a substantial brunch with the bairn’s!!) but nice to be out and it’s all miles and smiles.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 24, 2021, 08:16:03 pm
We've got more snow falling at the moment.  Sub zero night ahead.  Looking forward to crunching through the snow tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on January 24, 2021, 09:00:04 pm
No snow here, just rain. When it cleared up I went for 10km up on the downs. Which was quite squelchy with some mildly alarming slides, but also lovely low winter light and dark clouds. I picked a route that minimised pinch points, but a Sunday walk is a popular choice so there was a bit of waiting to let others pass.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on January 24, 2021, 09:09:28 pm
Didn't run today, due to self-inflicted injury yesterday!

I took a silly tumble on the skis, face-planting into fairly deep powder. I was wearing sun-glasses, and the bridge of these cut into the bridge of my nose, making me leak red juice all over the snow! That was not the problem with running, though.

Seems I managed to tweak my back in the tumble too, so was a bit hurty this morning.
Running is contraindicated till my back settles back down.

Went for a hike in the snow instead.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 25, 2021, 08:43:29 am
Hmmm.  Conditions really are treacherous underfoot here.  It's still well below zero and there is a significant amount of surface ice.  Call me a coward but I have decided not to break a leg today.

So instead I shall do my first stint on the Wahoo Kickr Core.  It is recovery week anyway so replacing 6km with an as yet unknown virtual bimble somewhere on the planet seems a reasonable trade.

Hopefully by Wednesday it will be safer underfoot.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 25, 2021, 11:41:42 am
Got out this morning for 6k across the fields.  Most of the time I was able to run in virgin snow which was amazing although hard work.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 26, 2021, 11:45:10 am
My alternative indoor cycling plan failed miserably.  Thanks Rouvy.

The warmer air and rain have just found Rugby so if the forecast is anywhere near accurate I will be out on foot again tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 26, 2021, 12:43:31 pm
Big thumbs up PB.

I’ve managed to order some new road shoes in (the recently unobtainable) size 11. Should arrive tomorrow all being well.

In other, unrelated news, I also need a new coffee grinder.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 27, 2021, 12:17:22 pm
In perfect conditions for bears I have been out in shorts and tee and really enjoyed a nice steady 7k.  Had only intended on 6k but it was all just flowing and I was feeling really good so I did an extra k.  I reasoned that having missed Monday's run due to the conditions an extra bit wouldn't hurt.

Saw some remains of a snowman in the last throes of mucky slush but otherwise no sign of the decent covering of snow we had only a couple of days ago.

How are other folk getting on?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 27, 2021, 02:22:22 pm
I had been doing more turbo time as it got increasingly icy but today was a balmy 7degC so it was out the door.  13k done in very muddy conditions, slow but mainly due to mud I think.  Looking forward to better weather, better diet and longer runs again.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 28, 2021, 08:50:48 am
Virtual court this morning so I got out for 4km of speed work instead of driving to court. Plus I get to have a decent breakfast and read my notes.  I might even get a quick 40mins on the Turbo at lunchtime
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on January 28, 2021, 10:34:39 am
Just went out for my first run in the rain - it was OK really! I wore my Night Vision Cycling Jacket which I bought just before I started with Velomobiles (you don't need a waterproof jacket for Velomobiles as you are dry and warm) so it has barely been used - good to finally do something with it!

My running is not speeding up at all, I still average 8 to 8:30 for a kilometer, but I find it an easy rhythm now and am doing it more for calorie burning (so I can eat more cake) than wanting to become a runner. But, having run now for six months about 3 times a week, I suppose I am a runner!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 28, 2021, 10:42:17 am
My pace doesn't seem to have improved at all either AH but I have seen significant improvements in my endurance and ultimately fitness and health are my aims as oppose to record breaking and elite athlete status any time ever.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on January 28, 2021, 11:04:56 am
I got out yesterday for a gentle 5k and my legs feel ok today unlike last week. Which means I will be weightlifting later and then another run tomorrow as it doesn't look like it'll be cycling weather.
Title: Re: Beardys running log - Ct5k
Post by: redshift on January 28, 2021, 03:31:04 pm
Knee.  WTF is that all about then?  Trotted round my usual 5k this morning, and after nearly a year of nary-a-problem, and having lost 20kg into the bargain, today my left knee is moaning at me.  >:(

Now, I admit that my MCL took a beating when I used to do regular martial arts, and it does occasionally remind me that it leaks, but you'd think all that would have flagged itself this time last year. Oh no, it waits until today to ask 'should we be running?'

I think it must be positional, as my left hip has come out in sympathy.  I probably slept funny.  I'll rest it for a few days and buck up on my stretches, see how it goes.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 29, 2021, 12:26:54 pm
I sometimes wonder about physiology.  I can wake up with a pain in my side or numbness in an arm or wrist even if I am clearly not in a position where I have been laying on it.  And yet at other times just nothing.  The human body is a bloody strange thing.

Just been out for a "stress test".  I watched a recent video on The Running Channel on YouTube about heart rates primarily because I wanted a method to try and get a fix somewhere near to my max heart rate.  The 220 minus age gives me 162 but I regularly exceed that.  Using a Garmin chest strap I ran a steady 5k then really gunned the sixth km.  I got my heart rate up to 186.  So, I have a resting hr of 46 and a max hr of 186. 

And, I'm not feeling light-headed, dizzy, nauseous or any other side effects.  😊

One final thing:  that 6k took me to the most kms in a month since I started C25K last January and 78kms more than I shuffled last January.   Rest week over, three weeks pf progression to look forward to.  👍
Title: Re: Beardys running log - Ct5k
Post by: PaulF on January 29, 2021, 12:41:30 pm


Just been out for a "stress test".  I watched a recent video on The Running Channel on YouTube about heart rates primarily because I wanted a method to try and get a fix somewhere near to my max heart rate.  The 220 minus age gives me 162 but I regularly exceed that.  Using a Garmin chest strap I ran a steady 5k then really gunned the sixth km.  I got my heart rate up to 186.  So, I have a resting hr of 46 and a max hr of 186. 

And, I'm not feeling light-headed, dizzy, nauseous or any other side effects.  😊


In which case you probably weren't trying hard enough ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 29, 2021, 12:53:32 pm
Yes.  I had considered that too.  🤔   😉
Title: Re: Beardys running log - Ct5k
Post by: hulver on January 29, 2021, 03:57:14 pm
Forgive me for not catching up on all the posts since last time I was here, it's been a while.

I've been concentrating on my cycling training for ages now, and not done any running since August really. Recently though I've been scared off the bike training (poor bike fit and a sagging saddle have led to some numbness / loss of sensation issues) so I'm staying off the bike for at least 2 months until things are better. As I don't want to lose the fitness I've been building up over the last 12 months, I'm back at the running again.

Tell you what, losing some weight certainly helps. I'm officially no longer obese, just over weight now, and running is a lot easier than it was.

I started the couch to 5k again, but got frustrated with it as I'm definitely not moving from the couch. So over the last 2 weeks I've moved from just following the programme to actually running 5k.

Wednesday I ran my first 5k run. Felt fantastic. Not a super quick time, I'm doing around 7 minutes per km at the moment. But that's following at "Run for 90 seconds, trot for 2 minutes" thing. Basically following the ct5k programme, but when they say to walk I do an easy jog, and when they say to run I speed up.

I'm quite astounded how different running is to cycling, on my HR at least. When I'm cycling, if my max HR is around 172/174. And if it gets there I really know about it.
Today when I got back I got a notification from Trainingpeaks that I'd reached my top HR for the year! 184. And my peak 1 minute HR of 178. That means that it stayed at 178 for at least 1 minute. If I'd had that on the bike I'd have been hanging over the handlebars afterwards, but I didn't even notice while I was running, just saw it when I got home.

So, running is great. With warm up and cool down walks, I'm doing 38 minutes for my 5k loop. Well happy with that.

And I think about you all everytime I go out there, you're a great inspiration.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 29, 2021, 08:09:23 pm
Depending on how you are measuring HR you may be seeing a lock to your stride rate. Particularly happens with optical monitoring.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 29, 2021, 11:40:41 pm
Good stuff everyone. I’ve had a poor week with no exercise between Monday and Thursday, but got out in my shiny new shoes tonight for 5.7 miles at 8:10 pace. Faster than I expected to be honest - but I blame the shoes.

PB - I tend to agree with Paul that you have a maximum heart rate when running of ‘at least 186’, but I don’t think you should feel dizzy or anything when you hit max HR. It tends to fall off that peak pretty quickly when you stop and double up to relieve the oxygen debt;) Well done anyway. I find hitting HRmax hard these days - needs to be a good longish acceleration at the end of a hard run really. I’d been working on an assumed 171 for months until I ran that pattern a few weeks ago and hit 176. Is there more to come? Don’t know, but I was breathing heavily afterwards.

Chris, agree you can get locks to stride rate with optical HR monitoring - I tend to tighten my watch before a run - but anything Garmin from 935 on is pretty good I think. It’s certainly the case that running tends to push HR higher than cycling at a similar perceived effort. You can also see this in power measurements. Even though you can question the validity of Stryd power for running, most people that do both have a higher running ftp than cycling. I suspect some of this is a consequence of running engaging more muscle groups (upper body too) and so allowing more effective lactate use and, consequently, higher sustained effort. However, a big element may also be that the concentric contraction required for cycling is just less efficient and harder to sustain than eccentric contraction in running - certainly for me it is (not really a well trained cyclist!)

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 30, 2021, 08:51:14 am
I didn't have to stop and double up.  I was sucking air like a "Henry" but I eased off into a trot then a walk within 20 metres and was able, though gulping like a top-feeding trout, to stay walking the 1km home.  After 10 minutes my hr whilst walking was down to mid 120's and below 100 after 30 minutes.  As per my long runs my hr remained slightly elevated into the evening by 10 to 15 bpm over a rest day but is completely back to normal this morning.

I'm not sure how to express this but I am curious in a cautionary way that I can hit such a max hr at 58 years old.  I am not a super fit athlete and although I have exercised in one form or other to a modest extent all of my life the only time there was any real intensity to it was in my twenties and thirties when I trained for and ran a few marathons with a PB of 3 hours 38: nothing remotely earth-shattering.  I am hoping that it is not indicative of an issue.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on January 30, 2021, 09:09:36 am
I am getting demoted by my Garmin everytime I go out at the moment. VO2max score was 54 last spring. Over the past two weeks it has gone from 53 to 50, and I am now only in the top 5% of my age range, and not the lofty heights of the 1%. Apart from running, I am sitting on my arse and not moving for nearly all the rest of my day...which goes to show that frequent moderate activity is vital.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 30, 2021, 09:42:42 am
I don't know how accurate the garmin VO2 max calculation is but when I use online calculators I typically get a score upto 20 higher than the garmin numbers.  I place no store in the garmin  "scores".
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on January 30, 2021, 09:55:01 am
Well, my only interest in the Garmin Vo2max score is in relation to itself, and not in relation to real world vo2max because I don't really have a use for that.The Garmin score does increase and decrease according to how much anaerobic training I do, and it did demote me pretty rapidly after 8 months of not using the garmin so I'm minded to believe it has some accuracy in relation to my fitness.

The usefulness now is that it has forced me to realise that, bar a run every other day, I am totally sedentary  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 30, 2021, 10:09:22 am
I can see that but if the figure bears no relation to reality and is inconsistent it isn't worth spit is it?

I note that it promotes me and demotes me at will regardless of my training quantity or intensity.  I'm pretty sure that whatever the algorithm is, it's crap. 

I was similarly disappointed with the blood oxygen measurements which regularly showed me being below 90.  We all know that I would be close to a ventilator if that was the fact given how covid has made such information public. 

Perhaps I have a faulty Garmin.  Always possible.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on January 30, 2021, 10:50:22 am
Ah, but mine does seem consistent, and I don't mind what number it gives me, as long at it bears a relation to fitness changes, which it seems to. I suppose what I am trying to say is that it forces me to reflect on what I am actually doing rather than what I think I am doing
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 30, 2021, 10:55:25 am
Fair enough.

I used to do similar with mine but got frustrated by it's inconsistencies.  I tend to get annoyed with "snake oil" gadgets that simply don't measure up to their expensive hype.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 30, 2021, 12:56:58 pm
I don’t mind the Garmin vo2max algorithm. It’s inevitably a bit inaccurate, but I find it fairly consistent. I would be very doubtful about the other calculators PB if they are that far apart - but it also depends on what they claim to measure. I believe the Garmin numbers are VO2max based on gross weight - the VO2max against lean body mass is likely to be quite a bit higher;) I was tested several times in my 20s as part of a research project comparing different approaches to estimate VO2max against lab testing and comparing their effectiveness with athletes )runners) vs games players. The Garmin numbers I get now, adjusted for body fat, are broadly consistent with 25-30 years of ageing and being less fit than my younger whippet. Certainly, they are within what I would expect the error bars to show.

PB, I would assume that a high max HR indicates anything amiss in itself. The usual estimate is one of those numbers that is probably not far out overall but is wrong for every individual - and therefore useless at an individual level. My max HR tends to be a bit lower when I’ve been training a lot, I presume due to increased stroke volume, but not by even 5bps. I’m also unconvinced that just because I’m 55 (closing in on you!) I should try to avoid hitting it. It’s an individual physiological limit and not the start of an inherent danger zone. Of course, some people may have heart issues that mean that excessive exertion is problematic, but you probably don’t know until it happens:(

I have a very good friend who periodically has ‘funny turns’ when running. We think it is probably a bit of af, but they haven’t seen anyone about it for years. Must be 20 years ago on of their cardiologist friends put them on the hospital treadmill to try and see what was going on, but it didn’t go fast enough to allow any meaningful exertion... unsurprising given the recent English cap I. The work mountain racing championship.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 30, 2021, 05:17:46 pm
Got out for my longer run, 14k. 

I use my fenix 6 for optical HR and everything else.  Between August and December it was absolutely spot on and I reckoned it was pretty much 100% accurate.  Then about the start of the cold weather I found that after about an hour the HR figures went completely bonkers.  With no change in pace or elevation the HR would suddenly jump to 155-180.  I know that this was NOT my actual HR. Looking at my last few runs it almost perfectly matches the strides per minute.

What I think happens is that in the colder weather and with a tightish strap my skin get so cold that there is not enough blood flow.  This is probably made worse as i keep that area of my wrist exposed as I like to maintain my HR under 130 for my long runs.
I am going to try another upper arm optical HR monitor and see if that works better with the monitor over the course of the artery and under clothing
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 30, 2021, 05:25:29 pm
Yes, it’s cold that makes a mess of optical reading. I think it’s simply that your body constricts surface blood vessels and so there is nothing to read - apart from stride rate. My 935 has been fine so far this year (rubbish on the bike mind), but I just use a chest strap if I want more accuracy, plus it gives me running dynamics.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on January 30, 2021, 05:30:32 pm
Yes, it’s cold that makes a mess of optical reading. I think it’s simply that your body constricts surface blood vessels and so there is nothing to read - apart from stride rate. My 935 has been fine so far this year (rubbish on the bike mind), but I just use a chest strap if I want more accuracy, plus it gives me running dynamics.
Don't get me wrong, I love my Fenix.  All this is part of the fun.  Yes I am sure that the skin and subnormal blood flow decreases in the cold and you get a wash in/out effect from the movement which is picked up.  After all the optical sensor is just doing a doppler shift analysis on the reflected light.

I am happy with chest strap on the bike but do not find it comfortable when running. 
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 30, 2021, 05:35:07 pm
I keep nearly buying a Fenix:)

I’m saved by a combination of it being a bit bigger than the 935, the 935 still working and an expectation that their will be a 955 along at any minute (and the certainty that my purchase of a Fenix would trigger the 955 release!)

The Fenix does look brilliant though - I remain tempted by the titanium case with orange band...
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 30, 2021, 05:41:09 pm
And not in stock at the discounted price currently - phew
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on January 30, 2021, 06:31:05 pm
My Fenix and the 735 before it did just as your Fenix does Chris.  This quirk has completely disappeared with the acquisition of a Garmin ANT+ chest strap.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on January 30, 2021, 06:35:24 pm
I've tried doing an activity with a Garmin watch on and a cheststrap going into a different device.  The HRM data was markedly different. I can't remember exactly but I seem to recall wildly innacurate readings from the watch early on the activity.  From what I remember though over the course of a decent run or ride, it didn't make a huge difference to the overrall picture.
Title: Re: Beardys running log - Ct5k
Post by: redshift on January 31, 2021, 12:24:14 pm
I used to use a Suunto watch, until they discontinued support and made it unable to access any of the tools (  ::-) ) so I've always used a chest strap.  When I changed to Garmin, I simply changed to their chest strap and carried on.  The numbers are usually more consistent with a chest strap as long as you get them talking in the first place.  It was a little flaky connecting at first, but that seems to have been fixed in one of the updates.  If I just use the wrist sensor it does that thing of trying to 'normalise' high readings, which still seems to be a thing they haven't nailed. One thing I haven't tried is getting the Suunto chest unit to talk to the Garmin.  Theoretically it should work ANT+, and it's a more comfy unit, but I just haven't got enough Tuits to spare at the mo...
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on January 31, 2021, 10:18:44 pm
7.5@8.5 tonight:)

I finally found a couple of pairs of shoes to replace my 360 miles young Hoka Rincons, so bought a pair of Hoka Carbon X 2 (11.5UK) and a pair of Saucony Kinvara (11UK). I’ve now done one run in each pair and they’re very different but both fun. The Kinvara remind me of the slippers I used to race in, although my feet aren’t as responsive as they were back then... the Carbon X2 are bouncy and feel fast, but much stiffer underfoot.

Should keep me going for a few months - but I do wonder how we reached the point where running costs as much as driving on a per mile basis... the Rincon’s cost 90 and I turned them into dog walking kickabouts at 360 miles - that’s 25p/mile if I ignore the utility of not putting my walking boots on every morning. Carbon X2 are more. Nike Vapourfly seem to be about £250 and there are suggestions they’ll last as much as 250 miles - £1/mile!!!!

Cycling is cheaper, even on a high end thing. Even the shortest lived tyres should come out at under 10p/mile and chains maybe 2p/mile.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 01, 2021, 08:21:29 am
Morning all.

Have you missed me?  ;D

I hope you are all well. Have I missed much?  ???  I won’t say that it’s been easy, but I got through January without social media. I might sit and reflect on the experience, but in the mean time let’s get down to important matters.

I didn’t run as much as I wanted to, but I’m coming to realise that although the flesh is up for it, the mind is still the problem. But I’m not going to go on a lot about my weaknesses, I managed to get out two or three times a week for the most part so I’m still a runner.  :)






Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 01, 2021, 09:46:25 am
Welcome back.  We wandered away from just the existential angst of running so good to have you back. :)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 01, 2021, 10:47:45 am
Welcome back Beardy!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 01, 2021, 12:32:52 pm
I was hoping to see you back Beardy.  Been out for a steady 8k this morning.

January has been a good progressive month for me:  I have hit most kms in a month since my restart in January 2020 (since the mid nineties in fact!) and longest run since whenever too.

Feeling good as February has started well and Bearby is back.  YAY  \O/

The ToJ has been it's usual miserable self though.  Some things never change.  🤔 😀
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on February 01, 2021, 04:35:58 pm
Glad I decided on gloves for my 5k today as the warmup walk and first couple k my hands were rather cold.

It's odd, it's not as cold out there as the last couple weeks, no ice or frost for example and it wasn't windy but I felt a lot colder for some reason.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 01, 2021, 05:47:39 pm
I'm not sure where you are but here in Rugby on Wednesday and Friday last week I ran in shorts and a tee shirt.  It was unseasonably warm just 48 hours after the snowfalls of the weekend and sub zero overnight temperatures had turned Rugby into an ice rink for a couple of days.

Cool enough here for tights and ling sleeves today though.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 01, 2021, 06:06:30 pm
First jog at new location today.

What are these hill things? <shock>

Running in the dark - with enough moonlight to cast a shadow. Fabulous.

Just a short pre-work jog, not even 4km, but it put a smile on my face. No need for headphones and music when the surroundings are so beautiful.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 01, 2021, 07:49:59 pm
Ordered a pair of Hoka trail shoes tonight. Mine have very little cushioning but amazing grip for mud. Wanted something for harder trails
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 02, 2021, 09:01:30 am
We’ve got weather here this morning.

I knew I should have gone out yesterday.  >:(
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 02, 2021, 10:07:12 am
14km done.  Very wet and muddy along the canal and then a mid calf level flood across the road in the last km.  New Polar OH1+ optical HR worked perfectly in conjunction with the Fenix. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 03, 2021, 12:37:51 pm
Tee shirt and shorts weather again today.  Very much enjoyed my run and looking forward to Friday already.

Socks:  I have a few pairs of Defeet WoolAireator socks which I have used for cycling, gym sessions and running over the past five or so years.  Indeed, I haven't cycled for nearly three years and it was easily a couple of years, perhaps more that I have been using these.

Anyway, they are beginning to wear thin around the heel, achilles and ball of my foot so I am thinking that it might be time to replace them.  The question is, with what?  Recommendations welcome please.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on February 03, 2021, 04:12:28 pm
Well that 5k was hard work, I had a stitch the entire way round and just could not find a decent breathing rhythm. Which caused which I don't know.

But hey, I got out and did it when I could have stayed home so I'm happy. And it resulted a fairly average time for me so I wasn't doing as badly as I felt.  :thumbsup:

I think it's time to up my 5ks to 6s and reintroduce longer runs as I haven't done a 10k since October.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 04, 2021, 07:42:38 am
This morning's effort makes it 3 runs on the island.

First two very short (3.8km). Upped todays effort to 5km - the extra bit is just up and down so disproportionately hard (particularly for someone who has only been running on the fens for the past 2 years).

Strava (and Google maps) get elevations very wrong. The turn point for my run takes me to a little bay - the road runs right to the rocky shore. There is the sea, right in front of me. Googlemaps and Strava put it at 10m elevation. Erm, no, it is about 2m. Maybe 5 when the tide is out. At high tide you can step from the road to the water!

So the elevation graph doesn't look all that impressive in Strava. Annoying, that last hill is steep (cars struggle to get up it).
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 05, 2021, 09:11:28 am
Just 9k today on a lovely foggy morning.  Legs have felt stiff and tired all week but we are transitioning back into full keto so not unexpected.

I did say to myself as I ran from fog into dawn how fortunate I was to have found this thread.  Thank you
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 05, 2021, 12:54:56 pm
Beardy did the forum a big favour starting this thread.  He also did me a big favour as it gave me extra motivation to crack C25K and then go further.

A lovely 12k today accompanied by clouds and a gentle breeze.  Another shorts and tee day too.

I have reached that stage where I am enjoying my runs again.  Haven't been here since the mid-nineties.  👍

On the socks front:  I have bought some Runderwear socks to try.  I have been using Runderwear briefs and am very happy with them so I thought that as I had no recommendations I'd go with a brand that has served me well thus far.  Socks are of course a lot different to briefs but I am prepared to take the risk.
Title: Re: Beardys running log - Ct5k
Post by: bairn again on February 05, 2021, 01:40:24 pm
I joined Mrs Again for a run at lunchtime. 

She's been trying to get back into it and I said Id tag along as moral support. 

When I worked in Edinburgh city centre (pre 2005) I used to regularly run the 4 and a bit miles home post work as I really didn't like cycling it, but have done next to nothing since.   

I got back into running a bit when a broken wrist in 2009 curtailed my cycling temporarily and subsequent attempts left me suffering with very painful calf muscles, normally mid run, enough to make me stop and hobble home.     

So we did a leisurely 4.1 km round Carrick Knowe Golf Course in half an hour. 

I enjoyed it & my calves held out. 

 

 
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 05, 2021, 02:41:21 pm
My usual 'when it's been too wet to run in the Park' route this morning.
Cool, but not too cold. Sunny. A bit faster--best time on that route this year.
Got back home. Before I got in the shower, I could hear the rain rattling on our carport roof.  :smug:
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 05, 2021, 07:44:51 pm
Yes thanks to Beardy - this has remained a really positive and supportive thread and it’s brilliant to see everyone leaving the wheels behind;) with such joy.

I’ve been struggling a bit with work and dark and weather the last few weeks, so haven’t done as much as I’d like. However, just back from 5 1/2 up the road to Killinghall and back along the Old railway. The Nidderdale Greenway as it is now is a credit to some of our local cycling and environmental champions - Malcolm and Gia Margolis, who I first became aware of for their environmental understanding back in the very late 80s or early 90s and who have consistently worked, unfortunately in the face of NYCC, with other to improve our local facilities and environment. They were far ahead of most of us in realising the damage we were doing to the earth and our own future.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 07, 2021, 01:30:10 pm
Got out for another 10k this morning. Yesterday was second fastest ever and today was third fastest, although the hr was much more controlled today. Satisfying progress.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 07, 2021, 01:52:52 pm
I did 7.5 miles on Thursday @ 8:30 min/mile. My faster ever, and mostly Z3, bit of 2, bit of 4.

Went out yesterday 2.5 miles at same pace but z4, 5 and bit of 6  ;D

(I had been out on the bike that day and had 3 dbl espressos.)

Tried out the new Hokas and found they encouraged me into a longer stride than my normal high speed, feet close to ground, shuffle
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 07, 2021, 02:47:49 pm
Having had a poor week on motivation I now find myself stymied by sno of which there is lots in the Angles. Horrid wet sno, not hat nicer dry powdery stuff.  It’s forecast to stay around for a few days which is doubly horrid.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 07, 2021, 03:33:38 pm
We have no snow yet but it is threatened for overnight.  If it falls and sticks around I will pull 9n the trail shoes tomorrow and do our local disused railway line.  I had hoped to do that for the last fall of snow but there simpmy wasn't enough to make it worthwhile.

Fingers crossed.  Icy conditions underfoot will cost me a road session. 
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 07, 2021, 03:41:43 pm
I got out this morning for a 10k and although it was pretty cold, the roads had dried out since yesterday and I could cope.
The forecast for the next few days is of 'feels like' temperatures of around -5 to -7ºC which I do not fancy. I could add an extra top layer and warmer gloves and see how it goes I suppose. There is no snow forecast, which in some ways is a shame, seeing I don't have to drive anywhere until Friday.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 08, 2021, 09:26:14 am
Lazy start this morning, so I was jogging in daylight for the first time since we moved. Crisp and cool with the usual very cold wind.  I'm wearing a thin merino top with a very breathable waterproof on top, winter longs on the bottom. Seems perfect down to about -1 - I'll add thin gloves for those temp.

Getting used to the hills, gradually.  Took 1.5 minutes off my previous time for 'standard 5km loop near home'.  Not really a lot of elevation gain but very 'hummocky'.

Enjoying so much running on dry, clean roads, rather than wet broken roads covered in mud.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 08, 2021, 10:37:24 am
Feeling frustrated at the weather.

I really cannot risk a visit to A&E so it would be stupid to go and try to run on the snow-dusted ice.

This week looks like a wash out so I will have to make another attempt to get my account working with Rouvy and use the turbo instead.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 08, 2021, 10:39:21 am
we have a smattering of snow but to ice underneath so I did my 11k.  this is my third 10k in 3 days and I am going to try for 7 in 7.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 08, 2021, 11:00:12 am
I would love to do that. I could do that. But it would end in injury.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 08, 2021, 11:57:57 am
That is impressive, Chris. I'm also envious, my joints (well, one in particular) won't tolerate that volume of running.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 08, 2021, 04:53:18 pm
 But I am very slow and running at a low HR. My pace is between 6:35 and 6:55 and HR is under 132 for the whole run. I could not do it any faster and survive.
At the moment it is all on roads as our fields are so waterlogged that any running causes too much damage to the ground to be worth it. Also I am in a relatively flat part of the country.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 08, 2021, 05:08:04 pm
Please tell me that pace is min/km, and not miles  ;D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 08, 2021, 05:20:27 pm
Sorry, Definitely per km! 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 08, 2021, 05:21:38 pm
Too late! I've already set fire to my shoes
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 08, 2021, 06:04:29 pm
Too late! I've already set fire to my shoes

I always give my pace in mind/nautical mile to avoid that occurrence;)
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 09, 2021, 09:31:02 am
My fourth 10k completed.  Speed equalled my second best 10krun speed which was good as it dropped yesterday.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 09, 2021, 10:37:16 am
But I am very slow and running at a low HR. My pace is between 6:35 and 6:55 and HR is under 132 for the whole run. I could not do it any faster and survive.
At the moment it is all on roads as our fields are so waterlogged that any running causes too much damage to the ground to be worth it. Also I am in a relatively flat part of the country.

You make a good point about pace. I've noticed that if I deliberately keep my pace down, my manky ankle doesn't grumble until I reach 10km or more.

Oddly, running up/down hills makes little difference.

Another 5km this morning. Getting better at hills. My legs are the bit that holds me back, they get tired. Not running out (sic) of lung power.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 09, 2021, 11:24:03 am
Being a lazy soandso who dislikes pain, I have always struggled with HIIT. So when I heard about Phil Maffetone and running /cycling at low HR I saw it as a better version of training for me. I started at 58 with the cycling giving me a HR aim of 118. I added 5 for regular training and chose to give myself another 5 as I have a Pectus  excavatum which means that my stroke volume is probably slightly lower than normal.

I have stayed at the same HR ever since and now with my running as well.
Chatting with a friend who is a bit of a running history expert he showed me some articled he wrote on a ram and Ovett where he showed that the overwhelming majority of their training would fit into the maffetone protocols.

It is a much more time intense protocol than HIIT as it takes time to do but lets me enjoy my cycling and now running at 62.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 09, 2021, 05:53:05 pm
I have been for a walk and conclude that unless we have another dump of snow or freezing rain overnight I will be able to run tomorrow. 

Happy about that.  😎
Title: Re: Beardys running log - Ct5
Post by: Beardy on February 09, 2021, 06:40:28 pm
An email I received today started with “ We’re sorry you didn’t get a ballot place...” which while disappointing is probably just as well given my current training status. Also, given Covid I’m not sure if the London marathon will actually take place.

As for getting out, we’ve still got lots of snow here, and only the main roads have been ploughed and gritted and with the BIG FREEZE predicted for tonight the only way I’ll get out is if I put crampons on my trainers.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 09, 2021, 07:35:10 pm
I had one of those too.  I find it a bit rich that they then ask me to pay more money to enter the virtual marathon draw given that I donated my application fee.

I've already decided to work on doing a couple of half marathons in October and applying for London 2022 but not gifting my entry fee.  I also have a bizarre event provisionally planned for December.  Let's see if that comes to fruition.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on February 09, 2021, 10:08:48 pm
I was aiming to run tomorrow if it wasn't slippery. Alas I have been summoned to the office for work stuffs. Boo. And given the lanes wot don't get sun and the fact it might hit a heady high of 1C tomorrow I can't even take the bike in ont' train and cycle home.

Boo!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 10, 2021, 07:31:53 am
Another slightly thicker dusting overnight.  The pavements were largely clear yesterday late afternoon so I will go and check the state of play before deciding on whether to run today or not.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 10, 2021, 08:26:55 am
Yup.  It's unpredictable underfoot.  Feels solid and suddenly there hides a little pool of dusted over ice to s are it's unwitting victim.  To walk is perfectly possible: to run would be folly in my opinion.

I think that I should just write this week off and relax about it.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 10, 2021, 10:02:54 am
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.

I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 10, 2021, 10:18:59 am
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.

I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
I love my current Hoka Stinson ATR.  I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
Buying from Hoka direct is good as they give 30 day trial period with no questions.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 10, 2021, 10:19:57 am
That was my 5th daily run.  12 km today but slower 7:05 pace as the dusting of snow made me warier about striding out.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 10, 2021, 12:13:37 pm
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.

I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
I love my current Hoka Stinson ATR.  I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
Buying from Hoka direct is good as they give 30 day trial period with no questions.

Ah, I wish I had known that! I bought from sportshoes. Massive discount, but not really an option to return after use.  Wonder what they do with all the used shoes?
Title: Re: Beardys running log - Ct5k
Post by: Davef on February 10, 2021, 12:57:21 pm
I first came across hokas in 2015. I was at a running expo and was talking to a woman working on one of the stands and was discussing running shoes when she said she really liked her hokas and was wearing a pink pair at the time. As I was unfamiliar with brand I said “do you do much distance running ?”. That was when I met Elisabet Barnes winner of the marathon des sables.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 10, 2021, 03:24:47 pm
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.

I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
I love my current Hoka Stinson ATR.  I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
Buying from Hoka direct is good as they give 30 day trial period with no questions.

Ah, I wish I had known that! I bought from sportshoes. Massive discount, but not really an option to return after use.  Wonder what they do with all the used shoes?
What a colleague of mine would do In such a situation is buy another identical pair direct from Hoka and send those back to sportshoes unused for a refund, then send the used shoes back to hoka in the 30 days for a refund from them. He used to do this with stuff from John Lewis and saw nothing wrong with it. Mind ewe, he had a few odd ideas and when it came to saving money, he had absolutely no morals at all.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 10, 2021, 04:03:02 pm
Unfortunately the ones I have are no longer in stock. It is unfortunate because I too have no morals at all  ;D

Just did 6 miles on hard track @ 8:40/mi av, but pelted it for 2 of the miles. Its odd, but they only feel comfortable when I'm really shifting. When I'm warming up they feel as if they are trying to make my feet do something they don't want to do. I'm going to wear my Nike roadshoes on friday and compare.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 10, 2021, 07:32:57 pm
As it's not rained properly for a few days (we did have the lightest dusting of snow overnight) I decided to risk the Park. Lovely morning. I was suitably layered up, so wasn't cold apart from my hands. But the running was hard work. I'm basically using our parkrun course, although as I use a different entrance to the Park, I start at about the 4km mark. The course is a two lapper, the first being about 2km and the second about 3km. This morning I only did the second outer loop. Recently I've been recording times for the 5k of just over 30 minutes. Today the three took me over 21 minutes, with an average km split time nearly a minute slower than usual. This was due to a combination of the uncertain ground (rough and solid changing to thin ice over sludge with no warning) and having the sun in my eyes for quite a distance.
But it was fun!  :D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 11, 2021, 08:01:42 am
Run number 6.  Exactly 10k as i have to be at work early today.  beautiful run into the dark as i set off and very cold at -4deg then the sun coming up painting the sky in shades pink and blue.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 12, 2021, 08:04:16 am
Great progress Chris.  Much kudos to you.

I could run today but I find myself in an online funeral instead.  Lovely old gentleman who was a silent pillar of the community.  His loss will be greatly felt locally.

For me the weather forecast and thus safety of pavements looks to be resolved for next week and I can resume my quest.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 12, 2021, 09:55:36 am
Well done Chris, and sympathy PB. 

My watch is telling me to do an interval session today, but my watch can fuck right off. That is a recipe for a pulled muscle in this weather, without at least an hour warm up. So I'm going to go for a long slow one instead.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 12, 2021, 11:14:50 am
I’m following PB example and staying off the pavements until next week. It’s about 1* currently hereabouts which will lead to very unpredictable conditions underfoot. I’m not about to hit the trails either because although conditions underfoot will be more predictable, I don’t want to paddle through inches of powder snow that will no doubt infiltrate my shoes and then melt.
What a wimp  :)
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 12, 2021, 03:34:54 pm
As promised just peeled off a 10 mile trail run, up and down, but mostly flattish, through forests, past lakes.  Even incorporated a work meeting during the warm down. Didn't cane it, 9.30 min/mile.

I reckon I'll be at half marathon distance in 3-4 weeks.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 13, 2021, 11:22:09 am
I didn't run yesterday due to work and family crowding things out.  However I took it as a rest day and went out for 16k this morning.

In the last 9 days I have done run 90.71k averaging 10k per day. 

For me that is a massive achievement.  The physical and mental benefits have been so special from getting into running over the last 6 months.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 13, 2021, 11:37:51 am
Chris, that is truly impressive.  I am not sure that I could even run on consecutive days yet but it is something that I aspire to. 

I am very much looking forward to Monday and 8km.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 13, 2021, 11:45:13 am
Thanks PB.  It was still slow but feels worthwhile.  I was lucky as the weather and work aligned.  We had virtually no snow, it was very dry and stayed cold so we really had no ice to speak of.  Then because work was weird this week, I had free time on Monday Wednesday to run at a decent hour rather than my normal 6:00am.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 13, 2021, 02:13:34 pm
But you still have to get out there and do it:  and you did.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 13, 2021, 02:20:34 pm
Ah, but, I think I know where Chris is at with this, and the motivation will have been no problem whatsoever. I'm the same currently. My week is mapped out in advance with runs and I look forward to every one. It's a bit of an emotional rollercoaster as I hate it if it doesnt go well.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 13, 2021, 03:12:56 pm
I think I’m cooking up a plan to do a week of intervals in a bid to build up strength and speed. It’s nearly a fortnight since my last run and I want to do something to get me back into the habit.

Also, seeing the pace you all run at is stoking my inferiority complex seriously and I feel the need to improve. I suppose I do need to,do something because I’ve not really made any improvements since the summer.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 13, 2021, 03:28:47 pm
It a depends on what you consider as improvement really.  Speed is just one measure, distance is another.  I am more interested in stretching my distances consistently.

I don't think that I have got any quicker over the past 9 months but I am in a place where I could go for a 10 miler (16km) now knowing that I can pace myself and finish.  I could probably still bash out a sub 30 5k as well but I am really not bothered about pace.

The very fact that you can bash out a run where you simply couldn't when you started this is indeed improvement. 

I am now content with my current state of running capability.  I enjoy leaving the house for a run and I no longer fret about missing one due to unforeseen circumstances.   Having enjoyed a week off and avoided the terrible conditions underfoot in the process I am ready to go on Monday.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 13, 2021, 04:25:59 pm
I might be wrong, but I suspect that pushing speed is a quicker path to injury than pushing distance, but with distance you have to incorporate rest
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on February 14, 2021, 08:54:06 pm
I’ve had a couple of weeks where a combination of other stuff, unappealing weather and low enthusiasm have led to no running. I managed 5 properly chilly, slow and slightly slidely km today.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 15, 2021, 09:25:35 am
I created 3 segments on my 'standard' 5km loop. Just for personal comparison purposes.
Initially, they came up just showing my first run time.

Today, Strava has synched them with previous recorded runs.

 :o

There are some fast people out there. One of my segments is all uphill, part of it a 1/6. The fastest person has an average speed of 4:19 per Km on that.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 15, 2021, 10:19:03 am
(https://i.ibb.co/Gkv0H5b/IMG-20210215-100417-873.jpg) (https://ibb.co/4MZ71V5)

Just back from morning run doing whatever the Garmin told me to, which was 45 mins easy, 10 mins moderate, and 5 mins warm down, which, with a little extra on the warm down to get home was dead on 7 miles.


Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 15, 2021, 11:06:26 am
So I’ve now got a cold! Normally I would avoid exercise while lurgied up, but I think I might have to go for a run tomorrow because I might actually go mad if I don’t. It could be messy  :( I can’t get out today due to other things going on.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 15, 2021, 12:33:22 pm
After a week off I went out and did 8k just now.

The good point: 

I completed the 8k - there was no doubt in my mind that I would do this.

The "not so good" points:

Comparing againt the same route two weeks ago I was 7 seconds per km slower, my average hr was 5bpm higher for the run and my max was 15bpm higher.  It also felt a lot harder than before.

Clearly just one week of no running is detrimental to my fitness.   That's quite a quick decline but clearly I am nowhere near where I was 12 months ago when I was struggling to run for 3 minutes continuously.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 15, 2021, 06:48:55 pm
Well done everybody on getting out.  I have had 2 quiet days with no exercise.  Just tired and a bit down. not slept well
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 15, 2021, 08:18:45 pm
I’ve had just over a week without exercise. A bit frustrating and got me a bit down, but have just got back from a nice 4 miler. Amazing how it can lift the spirits.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 15, 2021, 08:44:31 pm
Warm enough for shorts and short sleeves. Sunny enough to warrant a vizor (at 8.00 this morning). That will do nicely.
The PB by over a minute on that particular route was an unexpected bonus.

(Nothing to really write home about, I only changed to that route around Christmas time, but nice.)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 16, 2021, 02:58:14 pm
Has anybody tried MAF training?

I am thinking about a shake-up to my running schedule for March by moving from 3 runs a week (2 medium, one long) to 4 runs including one intervals type session and one MAF as well as a medium run and a longer run.  I don't have the need to stretch my long run quite so far now that I am not planning for London so I'm keen to keep my motivation going.

It's to add variety as much as anything so I am curious to know what experiences folk might have had with MAF. 

I recall that Chris runs at an incredibly low HR but is that MAF or just your physiology?

Looking forward to some wisdom folks.  🙂
Title: Re: Beardys running log - Ct5k
Post by: fboab on February 16, 2021, 03:49:46 pm
PB if you do the protocol above, that's not MAF.

For it to be MAF, you have to do almost all your running at that intensity- that's the point. Vast vast amounts of low intensity work. Real pushing it up from the bottom, stuff.

Throwing one slower run a week in, isn't going to cut it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 16, 2021, 05:11:03 pm
PB if you do the protocol above, that's not MAF.

For it to be MAF, you have to do almost all your running at that intensity- that's the point. Vast vast amounts of low intensity work. Real pushing it up from the bottom, stuff.

Throwing one slower run a week in, isn't going to cut it.

Ah, I see.  I didn't twig this.  That's something to ponder then.

Thanks.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 16, 2021, 05:37:47 pm
PB if you do the protocol above, that's not MAF.

For it to be MAF, you have to do almost all your running at that intensity- that's the point. Vast vast amounts of low intensity work. Real pushing it up from the bottom, stuff.

Throwing one slower run a week in, isn't going to cut it.

Ah, I see.  I didn't twig this.  That's something to ponder then.

Thanks.

It isn’t MAF, but it is a traditional and effective mixed pace plan. You need to do enough easy work that your hard work is useful!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 16, 2021, 10:28:48 pm
I would say that I did all my running until mid January at the MAF HR. It is initially dry demoralising as you have to go back to walking quite a lot and you need to stick at it for months!  I have done most of my cycling in the past few years at MAF as well so had some idea of what I was doing.
For the first 3-4 months all running is done at the MAF HR and then once the aerobic base is in place some speed work or hill work is allowed.

The formula of 180 minus age as maximum HR has nothing to do with your actual maximum or aerobic limits or lactic threshold. It is just a good comfortable pace to train the aerobic system identified by experimentation.
However it does seem to match fairly closely what other low heart rate groups have found as a “good” HR.
There are lots of Facebook groups and websites.
Do make sure you do the MAF test every month so you can see the improvement. Generally the progression seems to be an increase in pace for the first couple of months as you reduce the walking, then pace stays steady but HR reduces in the 3-4 months and then People report a further increase in pace. I am not there yet! 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 17, 2021, 09:17:06 am
Pushed myself out the door for another plod around my standard  5km loop.

It is much harder when the wind is gusting at 80kph. At least that is a reduction - it was gusting up to 110kph.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 17, 2021, 12:26:08 pm
It's surprisingly warm out there.  Another 8k run but this time I worked to keep my HR a bit lower resulting in a slower run.  Not that speed really matters.

I couldn't resist pushing the last 400m though.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 17, 2021, 01:14:37 pm
I'm loving how Beardy's running log is now everyone's running log except Beardy because he's enjoying a bit of ICBA🤣

Just did a hilly 11 mile trail run. Straight up the side of the valley to the top of the Cotswold escarpment overlooking the Severn, the FoD and Wales then picking up the Cotswold way through woods along the side of the escarpment and then back up to the top, then down into a wooded valley past an empty gothic mansion, and out of the valley into my village.

I scoped this route out on Monday with Mdm F. It seemed impossibility long when walking, but running it was just brilliant.

(https://i.ibb.co/CPWM6ss/IMG-20210123-143936-289.jpg) (https://ibb.co/kmM9J66)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 17, 2021, 02:08:15 pm
Nice.  Wish that I lived somewhere more scenic.  😒

As for Beardy: I sense an Annie moment forthcoming ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 17, 2021, 02:42:31 pm
I think I should,just kick back and enjoy the CBA rather than fretting about it every day.  :facepalm:  This cold is receding a little, but I’m fairly busy until the weekend and Sarah gets arse if I go running when she’s not working or out on her exercise, so it might be Monday before I get going again.

I’m just looking into MAF at the moment in the hope that it will either inspire me or allow me to go further with the energy I do have. It does highlight on issue that I have recognised though, I need to kick my sugar habit. I’ve never really had a sweet tooth, but over the last 6 months or so I’ve been eating more and more biscuits and although I have been controlling my weight ok, I think if I could kick that habit I’d probably be losing weight.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on February 17, 2021, 03:09:24 pm
I have just come back from what turns out to be my fastest ever 5K. I did it in 39 1/2 minutes, my previous fastest was 41 minutes.

I hadn’t run for two weeks because of the snow, and also have had no cycling because my velomobile is having its electrics repaired. It seems the break has helped, as has also having lost 11 kg over the last four months.

I was running at a fair pace for me and definitely not giving my all, so there is room for improvement. Hit a maximum heart rate of 198, not bad for an almost 50 year old.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 17, 2021, 03:12:36 pm
I think I should,just kick back and enjoy the CBA rather than fretting about it every day.  :facepalm:  This cold is receding a little, but I’m fairly busy until the weekend and Sarah gets arse if I go running when she’s not working or out on her exercise, so it might be Monday before I get going again.

I’m just looking into MAF at the moment in the hope that it will either inspire me or allow me to go further with the energy I do have. It does highlight on issue that I have recognised though, I need to kick my sugar habit. I’ve never really had a sweet tooth, but over the last 6 months or so I’ve been eating more and more biscuits and although I have been controlling my weight ok, I think if I could kick that habit I’d probably be losing weight.

I have a definite sugar habit. Life long. I have managed to kick it on a few occasions, but I need a couple of weeks with no shite in the house. That is almost impossible with two young children, an obese grandmother who likes feeding them shite and an ever plumper wife who ignores my requests to not furnish me with chocolate. She doesn't seem to grasp that it is entirely different if I buy it or request it, to being offered it when unsolicited. It is an addiction. On the occasions when I have kicked it, it has had a knockon effect on my dietary desires and I've only been interested in fresh produce,and correspondingly never felt better. It is a bit like exercise in gereneral, in so far as you have to work at it and the benefits are much subtler than an immediate hit of sugar, crack,alcohol or whatever your poison might be.

Anyway, if you are poorly then just enjoy the enforced rest. Rest is good.I always find my performance goes up after rest. So maybe just set an alarm on your phone to review the situation on saturday and then forget about it and enjoy the time off.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 17, 2021, 03:28:07 pm
I think I should,just kick back and enjoy the CBA rather than fretting about it every day.  :facepalm:  This cold is receding a little, but I’m fairly busy until the weekend and Sarah gets arse if I go running when she’s not working or out on her exercise, so it might be Monday before I get going again.

I’m just looking into MAF at the moment in the hope that it will either inspire me or allow me to go further with the energy I do have. It does highlight on issue that I have recognised though, I need to kick my sugar habit. I’ve never really had a sweet tooth, but over the last 6 months or so I’ve been eating more and more biscuits and although I have been controlling my weight ok, I think if I could kick that habit I’d probably be losing weight.

Hello again Arnie.  😉  Life has it's own devious methods of interrupting best laid plans and all that.

Impressive AH.  Good to see that you are doing so well.

I have mulled over my thoughts and today's run was targeted at HR limitation.  I have decided that I will switch back to working on max hr for my sessions for a while from March except when I do my weekly interval session which will be as full on as I can manage.  Two runs will be below threshold (the medium and longer runs) and there will be a MAF type hour once a week.  I think that the mix will serve to keep the interest if nothing else.  I will start monitoring my MAF and interval runs using a spreadsheet in the hope of seeing some gains over six to 12 months.  I am also planning at least two half marathons for October now and I'd be interested in one per weekend in October if I could find events for the currently available weekends.

Looking at last year I am about five weeks away from fasted early sessions again.  I can be more consistent with my start times this year as I have a nice Petzl Iko Core headtorch to defeat those dark starts.

I don't know why exactly but I feel optimistic about this year.  Hey ho!  🙂🙃😉🙃🙂
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 18, 2021, 07:55:16 am
How do you do MAF if you live somewhere hilly?  There aren't any big hills around me, but the land is 'hummocky'. Up and down by 30m constantly. Walk?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 18, 2021, 08:24:27 am
I recall that Harris and Lewis are a bit like my native Northamptonshire in that you are almost always going up or down, virtually never on the flat.  I'd expect that you'll be trotting down the slopes and walking up them whilst MAF'ing.
Title: Re: Beardys running log - Ct5k
Post by: fboab on February 18, 2021, 09:10:22 am
How do you do MAF if you live somewhere hilly?  There aren't any big hills around me, but the land is 'hummocky'. Up and down by 30m constantly. Walk?
Yes.

Mr Smith spent some trying to MAF cycling. Even aside from the dullness of it, on Teesside there were very few roads he could use.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 18, 2021, 02:15:03 pm
For both running and cycling MAF starts with quite a lot of walking if you have done trainer road type training.  I live in a not too hilly area of the country so probably found it easier and still walk up a few hills when running.  It is about learning new speeds to move at to control the heart rate.

There is also the difference between training and doing an addax.  MAF training you may walk or pedal so slowly you might as well walk but in the actual addax you do whatever you want in terms of HR.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 19, 2021, 09:20:42 am
Rain stops play today.  I was initially a bit grumpy but then I remembered that I am not on the full marathon training plan.   I'll just go tomorrow instead then.  👍

Looking at the overnight temperatures I could get up early and do a fasted run.  Test out the head torch too.  Hmmm ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 19, 2021, 11:17:07 am
Bad week with changes at work then a discussion with a colleague last night who is a complete and utter fruitcake.  So only exercise was a catchup TdZ stage 1.  Went out this morning and needed an urgent return to home after 2km.  Barely made it!!

I will try again later
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 21, 2021, 10:32:52 am
Ive been awake since well before six, having not slept well before that, so wasn't entirely keen on the idea of a run this morning.
But MrsC asked if I was going out and said she'd go for her walk at the same time, so I had no excuse. Sunday is usually the 10k day, but I've just done my usual 5k loop instead. Drizzle all the way, but otherwise not too bad.
Strava tells me "This was easier than your usual effort."  So why was it only 19 seconds slower than my fastest for that route?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 21, 2021, 04:03:53 pm
Strava is just nasty. I managed my 1k run this morning. I was stiff and sore, HR less well controlled than usual yet Strava tells me it was an easier run.

I just wish I could choose a setting for “62 yo male, slightly overweight, running for mental and physical relaxation and health” rather than Strava thinking I am planning to challenge Kipchoge to a match!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 21, 2021, 04:52:40 pm
Strava is just nasty. I managed my 1k run this morning. I was stiff and sore, HR less well controlled than usual yet Strava tells me it was an easier run.

I just wish I could choose a setting for “62 yo male, slightly overweight, running for mental and physical relaxation and health” rather than Strava thinking I am planning to challenge Kipchoge to a match!

Garmin is just the same.  The problem is these apps with their algorithms are entirely oriented to a particular type of person as oppose to being a proper "personal trainer" albeit a virtual one.

I have managed to overcome my anxieties with Garmin but it took longer than I expected it to.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 21, 2021, 05:34:46 pm
You can resolve all your Garmin worries by using more than one device alongside physio trueup. It works so poorly, in fact not at all, that all data apart from actual session stats is obviously, completely worthless. Hence, no worries be 😀
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 22, 2021, 11:42:41 am
Changed my route - normal 5km route takes me around a loop, past my house to the end of the road and back home (going via bastard hill).  Trouble is, in poor weather, I get very tempted to stop as I pass my house . . .

So I varied the loop. It means I'm running up a gentle hill for nearly 2km, but scenery makes up for it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 22, 2021, 12:06:24 pm
Quite jealous of your location.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 22, 2021, 02:27:08 pm
I am in danger of an attack of lethargy.  It was raining this morning but the weather is fine now.  I know that I should be preparing to run but the sofa is comfy.

Hopefully I will find the required mojo by posting about my laziness here ...
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 22, 2021, 02:42:43 pm
I am in danger of an attack of lethargy.  It was raining this morning but the weather is fine now.  I know that I should be preparing to run but the sofa is comfy.

Hopefully I will find the required mojo by posting about my laziness here ...

Think about some nice woods you can run through.

Then go and run through them  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 22, 2021, 05:05:19 pm
That wood* be nice but unfortunately not possible.  I did get out and it was hard work but I feel great for having made the effort.

I'm definitely a morning runner but all runs count, right?  😊

* awful pun intended.  🙄
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 24, 2021, 12:57:17 pm
Been out for the now obligatory 8km.  It felt unduly hard today and my heartrate and pace reflect this.  Am I just under the weather I wonder?

Oh well.  It's 12km on Friday and I am considering MAF'fing it.  From Monday I have a new planned schedule.  It will be a tough month I reckon but I hope to see some benefits beyond simply mixing it up for interest.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 24, 2021, 01:27:14 pm
Well done!  How I feel on a run seems to bear no relationship to anything I can make out.

Talking of which, I haven't run since saturday. New trail shoes arrived yesterday morning but I wasnt feeling the urge. Going to drag myself out later.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 24, 2021, 02:29:30 pm
Thanks.  🙂

I get very negative whilst running and in the first recovery hour if things haven't gone "well" by my own vague and unscientific expectations.

I know that I am in a bit of a rut and I know that my week off during the ice and snow coupled with my demotivation at not getting into London has cost me quite a bit of aerobic fitness.  This is part of my thinking behind doing some heartrate and MAF type training over the next month or two.

Thing is, I only have to look back 12 months and then I can see just how much I have gained.  I doubt that I will be able to do the same next February but we'll see ...
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 24, 2021, 02:44:11 pm
I did have a little look at your environs on googlemapstreetview the other day to see what sort of environments are available to you. I have to say that I would probably be jumping in the car and driving out for a run in the countryside if my motivation was lacking and  running for runnings sake wasnt enough motivation. I don't know if that option is available to you?

Your post made me relate it to audaxing, where, sometimes you have to just strip it back and go out and have fun without expectations or pressures.

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on February 24, 2021, 03:13:34 pm
I failed this morning.

Everything organised night before.
Woke up to 60mph gale.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 24, 2021, 03:17:49 pm
3 days ago I couldn't wait for my new trails shoes to arrive so I could smash through the rtrees on the side of the escarpment. They got here yesterday. Still in box. There is nothing to stop me going out. It's weird.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 24, 2021, 03:34:06 pm
I did have a little look at your environs on googlemapstreetview the other day to see what sort of environments are available to you. I have to say that I would probably be jumping in the car and driving out for a run in the countryside if my motivation was lacking and  running for runnings sake wasnt enough motivation. I don't know if that option is available to you?

Your post made me relate it to audaxing, where, sometimes you have to just strip it back and go out and have fun without expectations or pressures.

I'd love to but ...

Being registered ssi/blind eliminates car travel as does the fact that although mllePB can drive we don't keep a car as we generally don't need one and she is working full time anyway so there wouldn't really be time to ferry me about purely for changes of scenery.  It's a bit of a bummer really but you have to make the best of what you have.

I struggled last year because I was doing all of my running in a safe place which is basically the local rec with a convenient 1km tarmac path around it.  Eventually I have broken out onto the local roads but I have to be cautious the whole time for unexpected hazards.  Pavements are ruddy awful places with rogue persons, even more rogue animals, motorists who think that pavements are simply extensions to the road, mobility scooter users, pavement cyclists, pavement scooterists, drunks, angry idiots who believe that by running I am going to infect them with a lethal dose of covid, morons who shove random lumps of rubbish out onto the pavement for the fairies to collect, etc., etc., etc.  There is a benefit to using the same routes insofar as I have a mental map of the regular hazards which reduces a little the concentration effort required but clearly doesn't eliminate it.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 24, 2021, 03:47:45 pm
Yes, I did wonder how practical it would be for you to escape Rugby, and having looked at your streets I can fully appreciate the issues for running in general, as well as the additional issues for you.  It doesn't look as if there is very much provision for non-motorists...so in keeping with most British towns, then.   It's shit, really, when you stop and think about it.

I will admit I am spolied here with easy access to open countryside. Now feeling guity for not going out and making use of it today!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 24, 2021, 04:07:11 pm
I would like to live somewhere with much better non-moton access.   Bigger towns and cities have nice big parks and other areas have extensive heath and common land, miles of sustrans former rail beds and plenty of public access woodland.  Here in Rugby I have miles of broken pavements and three km of former track bed which has been so badly thought through that it suffers terribly with flooding.  If I were a driver I could within an hour be at many great venues such as Draycote Water, the Brampton Valley Way, Salcey Forest, Harlestone Firs, Pitsford Reservoir, The pathways alongside the River Nene around Northampton which also has Beckett Park, Abington Park and The Racecourse (where they have their Parkrun), the gardens and pathways of Leamington Spa, etc., etc., etc.  Even our local canal paths are rubbish but go just a few miles further afield and there are miles or paths that are safe to run on.

Must talk to my MP.   Oh, waste of time: MP* MP is a fascist of the most cynically nasty kind imo.

*  MP or Mark Pewsey is a serial yes man who drifts with the political wind in the HoC and only ever appears in the local rag for a photoshoot.  There was once a local area litter pick.  Fawning Pawsey showed up, had his picture taken and then pissed off without picking one single piece of litter leaving the pick to local volunteers and the Labour councillors who represent the ward.  Guess which pic got into the local rag?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 24, 2021, 06:00:03 pm
I am very conscious of my advantages, nice quiet roads/paths/fields, a job trending towards retirement with time for activities, an absence of children and generally good health with a supportive spouse who knows my endorphin medication requirement.

PB I hope you get your mojo back.  I missed 3-4 days last week due to thinking I did not have time and it was too wet, etc and my mental strength took a real knock.  I am back onto my regular running.  Today was the first day in short sleeves this year and it was lovely.  Felt a particularly hard 12k but then got home to find my average pace had been 6:44 which is exactly my fastest 10k pace. 

Another run tomorrow morning then a 30 hour break until Friday late afternoon for recovery.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 24, 2021, 06:05:26 pm
I'll be back.  It was only a few weeks back when I was saying just how much I was enjoying my running    strange how these things can very quickly flip.

Sounds like you had another productive session there Chris.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 24, 2021, 06:20:07 pm
Agreed.

I find I want to tie in my running with my self-esteem quite firmly to give myself to impetus to chase improvements and oh boy do I get a boost when my running watch promotes me.

Downside is that when the running doesn't happen I feel a range of quite strong negative emotions. Or if I do run and I have a bad one.  A bad one just means one that doesn't feel as fluid and easy as the previous one, or one that is slower, or one where the watch tells me I'm getting worse.

Just went out with new shoes after not running since Saturday (which was a good run). Felt wooden and just didn't seem to able to get going. Then I realised I was actually running a decent warm up pace...it just felt slow. Did 5 miles in the end. Was given the benefit of the doubt by my Garmin and told I was maintaining fitness.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 26, 2021, 12:16:01 am
5 more this evening - it was cold again
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 26, 2021, 08:33:25 pm
Cold this morning, but lovely. I wasn't fast, but that's not always the point.
And parkrun has a restart date.  :D
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 26, 2021, 08:36:52 pm
6 miler. Came pegging round a corner to find a dog on a long lead. Fast manoevre to one side which tweaked my knee. Walked home. Feels ok now but will test it out tomorrow.

Have had an underwhelming week. Completely lost my mojo.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on February 26, 2021, 08:44:01 pm
I thought I’d better check in seeing as how I started this  :)
I’ve managed to get out for a walk, so a step in the right direction. I’m hoping to get out for a run on Monday and I’ve booked my groceries delivery for Tuesday to remove an excuse. I might go out sooner if Sarah is ok, especially if she goes out for a walk with her mate over the weekend. I’m feeling I want to go for a run, so hopefully that’ll help with the motivations.
Keep up the good work folks, I think,it helps us all, but I know it helps me.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 26, 2021, 09:44:38 pm
Taking that first step is the most important I find.  Sometimes I do not know how to find my way out of the morass of lassitude and ennui that envelopes me.  At times like that even though I can now run, I feel as if a run would be impossible.  Sometimes the fog just clears, sometimes a gentle nudge from my wife helps.  keeping it regular seems to help but life can really get in the way!

Good luck for a weekend run Beardy
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 26, 2021, 09:49:43 pm
The truth is, once out, I never regret going for a run, regardless of how I might have felt before.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on February 26, 2021, 10:03:59 pm
Hmm. Was in at the deserted office today, and took my running kit in.
Set off for a lunchtime run, with the aim to do the 'usual' 8k hill.

But no, something niggling in my 'good' ankle.
Ignored it for the first k, but then no, need to not push this.
So aborted for shorter and flatter 6k.

The discomfort did pass after a couple of k, but has returned afterwards.
Glad I didn't push on up the hill.

Will take a bit of a break till this settles, I think.

Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 26, 2021, 10:07:42 pm
The potential for injury is so great. It's very frustrating if you are used to cycling
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 05:13:46 am
It's nine minutes past five and I find myself fully awake.  Mr. Met Office claims that it's just one degrees out there with a sparrow's fart of a southerly.

Normally this early on a Saturday would ensure encounters with groups of drunks and other nocturnal wanderers but these are still not normal times.

I'm looking at a pile of running kit and considering my next move.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 07:53:02 am
Went out around 6:30 for a nice, cool, easy 8km.  Everything felt good today so I'm a very happy and smug bear.  😊

Time for coffee. 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 27, 2021, 07:56:43 am
Awesome!!! That is your day set up nicely!

I'm off out on the bike for a 50 miler allegedly, but I might squeeze in a run this afternoon
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 08:08:06 am
It is indeed.  And as I said previously, it's amazing how quickly things turn around.

I am looking forward to my new schedule starting Monday with renewed enthusiasm.

Hope you get some quality miles in regardless of format.  👍
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 27, 2021, 09:06:45 am
Well done PB - I’ve had my first coffee, a micro lot from Thailand:) - but haven’t run or cycled yet...

HF - would that be a run as well as a 50 mile bike ride or instead?

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 09:17:23 am
I really enjoyed my early starts last year.  The first one was at the end of March 2020 so I am a whole month ahead but it ry felt good and I'm almost literally bouncing.  What surprised me which is different from recent runs how I was able to keep my hr lower for the entire run without impacting pace and how quickly I had recovered post run.

And, it was a fasted run.  Didn't notice any issues there either.

On this day in 2020 I was still in ru /walk C25K territory.  It was run for 5 mins, walk for 3, repeat a few times.  I recorded 4.99km and got the hr way up.  A steady 8km today with a significantly lower hr than this day last year.   👍

I suppose that's why all these Garmin metrics are useful - I can now directly compare myself to this time 12 months ago and appreciate the progress even though sometimes it doesn't feel like I am making any!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 27, 2021, 11:32:20 am
Strange day as I had a recovery day yesterday and expected to do a long run today but even after a good sleep woke up tired and listless.  Eventually forced myself out into the glorious sunshine and ran but never flowed.  Mangaed 12km and the pace was a couple of seconds faster on average than usual so I must be getting fitter. 

PB, This time last year I could not even run!  I do not have any Garmin running stats until august although I believe I started the C25K in July.  My first 8km run was at 8.23/km pace so a massive improvement since then.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 12:31:54 pm
Looking back to July I did my first 12k then and I was slightly quicker over 6, 8 and 12k than I am now but I was also working the hr a significant amount more.  My recovery now is an awful lot quicker so I'm pretty sure that I have made real gains.

Starting next week I am adding in a slow MAF style run, a basic intervals session and also setting an upper hr limit for my long run each week.  I'll hopefully be getting out four times a week instead of three.  I often manage to miss one a week at the moment too which perhaps partly explains my performance drop off recently.

The idea is to get to the end of May before getting all critical with assessments.  After that I need to slowly stretch my long run in preparation for half marathons in October but I will want to keep some of the new elements of my workouts if I can see and feel any positive progress. 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 27, 2021, 12:39:21 pm
Well done PB - I’ve had my first coffee, a micro lot from Thailand:) - but haven’t run or cycled yet...

HF - would that be a run as well as a 50 mile bike ride or instead?

Thai coffee?  They must have started getting into quality, because it used to be the sort of stuff that would keep you awake all night. Ditto Vietnam.  Laos has had amazing coffee for a long time.

Did 45 hilly miles on bike this morning, but I'm bike unfit, so it was a slog.

Going out on the trails later to see what my knee does when I run. Won't be a long one, maybe 6 miles if knee agrees.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on February 27, 2021, 02:30:29 pm
Well done PB - I’ve had my first coffee, a micro lot from Thailand:) - but haven’t run or cycled yet...

HF - would that be a run as well as a 50 mile bike ride or instead?
Did 45 hilly miles on bike this morning, but I'm bike unfit, so it was a slog.
I am internally worried about getting back on the bike.  I know that is stupid but I set myself goals which are unachievable and then castigate myself when I do not achieve them.  Normally by now I have commuted all winter on spiky tyres and will have had a 150 if not a 200.  The running has been so enjoyable though and the pressure not to go too far that I have run instead of cycling to commute and only cycled on the turbo.  Partly as well because I am becoming increasingly risk averse (2 broken collar bones with metal work in) so see the spike tyres as an emergency safety thing rather than a daily commute enabler.

I have a really nice 75km ride which I can do in under 3hours usually and I have my nice new lightweight bike which I have not ridden since October as I refuse to put mudguards on it.  I also want to get out this summer and do some cycle touring and rough camping.  I had hoped to be LELing and perhaps some trips to Tenerife and France but that will not be happening this year!
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 27, 2021, 02:41:25 pm
Well... normally I too will have commuted all winter (bar ice days), and will have probably done three 200k rides.  I haven't ridden a 200k for a year and the truth is I dont think I could do it comfortably. So I won't. I will accept that I am less fit, accept that I can't judge myself by normal standards because in terms of my riding this has not been a normal time.  A big part of it has been general innactivity. Normal life for me is leaving the house at about 6.45am, 13 mile fixed gear smash, with another at the end of the day, but importantly almost no sitting down in between and quite a bit of walking.

I've been sat on my arse/lying on my bed for most of the past 2 months with a run every other day. Of course I'm not going to be as fit. The key for me is a routine that doesn't make getting fit seem like a chore, so I'm looking forward to resuming my 'normal' life in 5 days time.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on February 27, 2021, 02:44:38 pm
...   I set myself goals which are unachievable and then castigate myself when I do not achieve them. ...

I am world-beating at this.  It's all I can do to try and reset but my eternal over-ambitious nature leads to much disappointment. 

Not sure how to break the cycle except to stop doing whatever is the current root cause and that by it's very nature is an even bigger aelf-destruct mechanism. 
Title: Re: Beardys running log - Ct5k
Post by: Feanor on February 27, 2021, 05:57:35 pm
It's almost a year since I wrecked my ankle on the Clachnaben Hill Race route.

Today was the first time I've done that route since.
Ankle is mostly OK, but taking it very carefully, particularly the technical descents.
14k, and really feeling it now.

Forestry work has made some sections more difficult now.
The ground is chewed up and scattered with tree-debris.

https://www.strava.com/activities/4860140005
Title: Re: Beardys running log - Ct5k
Post by: toontra on February 27, 2021, 06:18:49 pm
It's almost a year since I wrecked my ankle on the Clachnaben Hill Race route.

Today was the first time I've done that route since.
Ankle is mostly OK, but taking it very carefully, particularly the technical descents.
14k, and really feeling it now.

Forestry work has made some sections more difficult now.
The ground is chewed up and scattered with tree-debris.

https://www.strava.com/activities/4860140005

Blimey - are there AAA points for running?  ;D  Within spitting distance of Cairn O'Mount so hills no surprise, but some of those gradients....  :o
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 27, 2021, 06:19:06 pm
Just back from 8.5 mile hilly run. Straight up from the valley floor to the top of the Cotswold escarpment the along the edge of it through the woods back up to top, then down into a hidden road less valley through the forests and past the empty gothic mansion and lakes.

(https://i.ibb.co/ZgGRGcF/IMG-20210227-172848-412.jpg) (https://ibb.co/M1ZyZPt)
Title: Re: Beardys running log - Ct5k
Post by: SteveC on February 28, 2021, 11:29:02 am
Lovely sunny day for a run. Loads (at least for round here) of runners about. Shocked to realise it's only my third 10k of the year. Slacking!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 28, 2021, 06:55:02 pm
5 hours at the allotment this morning - not digging - then ran home from mum in Laws in Wetherby this afternoon - 10 miles off road. Ready for a bath.

HF - the Thai coffee is really good. Small farm with a younger couple focusing on quality. Natural process. I’m rationing to one filter a day, then it’s back to espresso based drinks thereafter.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 28, 2021, 07:36:11 pm
Interesting. Must get back into filter coffee. It's been years since I've had any. It'll be from the north near Chiang Mai, I'll wager. Must be less hassle than growing opium.

10 miles today, mostly off road. An extended version of yesterday's run up the escarpment and through the hidden valley, but in reverse for a less brutal start. Annoyingly I've got small blisters on the ends of my toes, so I'm thinking I'll have to sell these new wonderful shoes and go up half a size.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on February 28, 2021, 07:53:38 pm
Interesting. Must get back into filter coffee. It's been years since I've had any. It'll be from the north near Chiang Mai, I'll wager. Must be less hassle than growing opium.

10 miles today, mostly off road. An extended version of yesterday's run up the escarpment and through the hidden valley, but in reverse for a less brutal start. Annoyingly I've got small blisters on the ends of my toes, so I'm thinking I'll have to sell these new wonderful shoes and go up half a size.

Yes, the farm was planted with coffee 30 years ago as part of an opium replacement program sponsored by the then government. I suspect to replace opium you really do need to focus on quality - commodity coffee prices are pretty criminal if you’re a farmer.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on February 28, 2021, 08:10:19 pm
I'm a bit out of touch with the quality coffee world at present. There is robusta up there, in northern Thailand, but nothing like the frankly unbelievable quantities the Vietnamese now produce. I've never actually been to northern Thailand, despite having entered the country 8 times. Been on coffee plantations in Vietnam, Laos and Myanmar though.Ooh and Indonesia too. The whole scene has changed over the last two decades with the demand for premium beans and experimentation with different processes. Anyway, I think that by the time my children reach my age decent coffee will be a distant memory, so enjoy it while it still exists.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 01, 2021, 08:34:07 am
Fri I had a go at running offroad (as in, trackless bog and rock).
Blimey, that was hard!  I know my legs are pretty feeble these days, but still . . .

3km felt like 10km on the road.

Very impressed by Feanor's hilly run.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 01, 2021, 09:35:22 am
Do you know what? I find it easier. Tracks through the woods with tree roots and sharp turns round trees are my favorite. It's a boredom thing. I've not many issues with fitness but I have a huge one with boredom. Its the same on the bike, which is why I find flat rides harder than hilly ones.

Mind you, trackless bog. No thanks.  I ran across several fields yesterday that were still slightly moist and had ubiquitous hoof holes. It was horrendous.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 01, 2021, 10:23:54 am
Nearly time to start stretching.  I always feel a tad apprehensive at the start of the month.  The first target for each month in 2021 is to run further than in the same month last year.  I did 62 kms in March 2020.

So far so good this year. 👍

I am planning to repeat my run from Saturday but in reverse.  That is, not backwards but ...  😉

Did a recce along the old railway yesterday.  Mostly dried out and the surface looks to be fine for trail shoes and my ability levels.  If it stays that way I will do my first MAF style session there this week.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 01, 2021, 11:45:50 am
Do you know what? I find it easier. Tracks through the woods with tree roots and sharp turns round trees are my favorite. It's a boredom thing. I've not many issues with fitness but I have a huge one with boredom. Its the same on the bike, which is why I find flat rides harder than hilly ones.

Mind you, trackless bog. No thanks.  I ran across several fields yesterday that were still slightly moist and had ubiquitous hoof holes. It was horrendous.
I think a lot of the difficulty that I was having is just down to not having the leg strength. Precipitous slopes, rock and hummocky grass/heather. Anything that isn't a 1:2 slope is a bog.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 01, 2021, 12:17:34 pm
Yeah, almost certainly. The one aspect I do find a bit alarming is the need for sudden lateral movements. Its great cross training, but I wonder how much the relevant muscles used have had any sort of action in recent years. I feel quite nimble but that is just a feeling.  Bog, though. Fuck that shit.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 01, 2021, 12:29:58 pm
That's another one in the locker and I'm feeling good again.  It feels a lot cooler today but part of that is the relative humidity.  Still wore shorts though.

Time for a hot bowl of minestrone with extra pasta and a chunk of fresh sourdough.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 01, 2021, 12:43:21 pm
Yesterday was a good day. 13km run first thing in the Dawn frost followed at lunchtime by a leisurely 12km walk with my wife.
This morning was Pilates.
Lunchtime just now I put on a pair of old trainers and climbed 25 floors in the hospital. 5 up 5 down and repeat. Hoping that a few sessions of this will improve my hill climbing. Hopefully get a 10k in tonight and tomorrow which will give 100k in 10days.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 02, 2021, 07:46:13 am
Blimey Chris: and here is me thinking that trying four run sessions a week with a projected 30km plus total per week is pushing things.   

Respect!
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 02, 2021, 08:00:41 am
New trail shoes are heading back to Nike this morning for a refund. They offer a 30 day return, even if you've tried them, if you are a member (free). I've scrubbed the mud off them, but there is a bit of grey staining on the inside from my socks. Makes you wonder what the profit margin is on these things...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 02, 2021, 09:17:56 am
Huge given how much an average "last years model" gets discounted.*

When I look at the shoes that I buy from year-to-year the differences between the shoes seem to be entirely cosmetic.  I know they claim new midsole foam and grippier rubber than before: better lacing system for comfier fit and lighter but stronger fabric made from plastic recovered from the oceans to trigger your eco conscience.  I am not convinced.

I don't really feel any differences in the model progression save for inflation-busting RRP rises.

* Unless you have wide feet of course.  🤔
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 02, 2021, 10:33:19 am
Just done 10k in the Hokas. Weirdly they now feel smaller than they did when I stopped using them 3 weeks ago. I think my feet are changing.

Feet feel fine post run, so I'm going to do my shorter runs in the Hokas to try and get my feet used to mid drop. Once that happens I'll be sold on them for off road running.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on March 02, 2021, 10:56:57 am
Retailer markup is basically to double the wholesale price, so buying at full retail direct more or less allows them to send you two pairs of shoes - e-store costs excepted - and still double Thor normal margin. Otoh, returns are a huge problem in online clothing retail, often running at 70%.

There are some really significant challenges with all these business models, and they usually come home to roost in some failure to meet reasonable esg standards

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 02, 2021, 11:37:15 am
I was trying to recall similar Mike from the early noughties when I did some work for a very large UK retailer.  I just wasn't confident enough to suggest that it is 100%.

I do recall also how utterly shambolic said retailer was at calculating warehouse shelf cost to the extent that a scart lead would have the same shelf storage cost as an American style fridge freezer.   Scart leads were a consistent best seller by volume in those days.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 02, 2021, 02:34:17 pm
Quote
It seems that, like in the clothing sector, much more work is needed if trainer companies are to move beyond improving policy and actually stamp out poor working conditions for good...

Sportswear giants Brooks (Berkshire Hathaway), Under Armour Inc, Nike Inc., Adidas AG and VF Corporation all received worst ratings in both Political Activity (lobbying and political donations) and Anti-Social Finance (tax avoidance and excessive director pay)...

A clear trend, compared to the last review of trainers in 2016, is how some popular ethical brands have been downgraded in the Environmental Reporting category. Veja, Vivobarefoot and Inov-8 were all small companies (with an annual turnover of less than £10.2 million) last time out and got best or middle ratings for their efforts. This time, the companies have grown but their environmental reporting has not developed beyond thoughtful but unquantified discussions of sustainability issues...

For every kilo of cotton fibre, around 28 kg of CO2e emissions are produced. Some estimates put it at more, and some as less than polyester. Polyester’s other main impact is, of course, plastic waste...

A 2013 study from MIT estimated that the total life-cycle emissions of a pair of mostly synthetic trainers was equivalent to 14 kg of carbon dioxide. That’s roughly the same global warming impact as a 50-mile trip in an average petrol car and half a day’s worth of an average UK citizen’s carbon footprint.

What was particularly interesting is how manufacturing made up 68% of synthetic trainers’ carbon emissions. This means that, when extensive animal products like leather aren’t included, it is the complexity of production that contributes the most to trainers’ carbon cost. Hundreds of manufacturing and assembly steps means the energy used in production is very high....

Reportedly, about 90% of all shoes are sent to landfill. The plastic that makes up so much of modern trainers does not readily break down – an EVA midsole can take 1,000 years to do so...

The elephant in the room, when considering the difficulties with the end of a trainers life, is why this end comes so quickly, even when the UK’s top factor when choosing between footwear retailers is quality...

As well as what you buy, it’s important to consider where you buy. According to one estimate, 50% of the final sale price of trainers is the retailer’s share...

According to the US Department of Labour, cotton is one of the goods most commonly produced using forced labour. Forced labour exists in nine countries producing 65% of the world’s cotton – Benin, Burkina Faso, China, India, Kazakhstan, Pakistan, Tajikistan, Uzbekistan, and Turkmenistan. Europe is the biggest single destination for Uzbek cotton...

The footwear industry has a history of poor supply chain practices. Whilst some things have improved, the move in the last decade away from China, where wages are rising, towards cheaper countries such as Vietnam suggest that cost-cutting is still companies’ highest priority...
About trainers generally rather than running shoes in particular, but I doubt there's much difference. From here. (https://www.ethicalconsumer.org/fashion-clothing/shopping-guide/ethical-trainers)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 02, 2021, 03:56:14 pm
Thanks Cudzo.   As I was reading that it struck a chord and then I saw the link to EC.

Keeping fit ad healthy is bad for the environment.  😔

Does it help that we have not owned or run a car for nearly 20 years?  We have had about a month of car hire in that period.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 03, 2021, 08:31:31 am
Perfect conditions this morning, cool, crisp and dry.

Wore headphones as an experiment (always used them in Cambridge, to help combat the boredom).
Worked, in that they distracted me from discomfort. Ran best time for my 5km loop by a minute.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 03, 2021, 10:09:15 am
First "MAF" run imminent.  I say run, it's more likely to be a return to something akin to week 5 of C25K but longer.  I'm quite looking forward to this. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 03, 2021, 10:43:23 am
I predict that it will be frustrating but eye opening in how relaxed and unhurt you will feel at the end!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 03, 2021, 12:13:00 pm
Ah, well you are partly right.  I didn't feel at all frustrated with the run but did so twice when my ToJ gave me misleading messages.  Nothing lost however because both times it was a misleading message causing me to slow thinking that I had reached the programmed max hr for the session where as in fact this was not so.

I was about 60 plus seconds off my  normal" training pace per km which isn't that big of a deal.

What I found interesting was that I quickly adapted to a slower pace and was able to keep running for longer each time after the first couple of run / walk segments. 

I'm pleased with it and will keep it as is for March.

Now the question is: do I do my intervals session tomorrow and the longer steady paced run on Saturday or vice versa?
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 03, 2021, 03:52:52 pm
Thanks Cudzo.   As I was reading that it struck a chord and then I saw the link to EC.

Keeping fit ad healthy is bad for the environment.  😔

Does it help that we have not owned or run a car for nearly 20 years?  We have had about a month of car hire in that period.
Keeping fit and healthy is good for the environment. Running as an activity creates a healthier, happier person, who is likely as a result to be more efficient in use of resources such as food, transport, heating. The same goes for cycling, hiking, kayaking, etc. Unfortunately we get persuaded into using lots of gadgets to help us in these activities, and then often 'upgrading' these gadgets while they're still perfectly usable.

Of course not running a car helps. Although I don't know by how much; I dare say that even without a car (and it's a mere 13 years for us) we're using more than our 'world permissible resource budget' (or whatever the phrase is) just by virtue of living Western lifestyles (which are kind of hard to avoid without moving to the Third World). But maybe I'm wrong in that, I dunno.

Anyway, today my left shoe (cheap Reebok, doubtless made by exploited labour in an East Asian sweatshop and surely containing multiple indestructible pollutant petrochemicals) was hurting my left arch, which was odd. So I stopped and loosened the laces at the top, tightening them at the bottom. That made it much better! My feet are kind of narrow over the toes but not on top, which does not conform to the "standard wide British foot" (what's that, Reebok are an American brand owned by a German corporation? Well... )
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 03, 2021, 06:51:06 pm
Received a nice Salomon hydration vest yesterday. Ordered because I felt lack of water was about to be a limiting factor.
Tried it out today, just with the two 500ml soft flasks and a couple of gels shoved in. Really comfortable.

Did my hilly loop up and down the escarpment through the woods, then added about 3 miles of flat cycle track to top it up to 13.5 miles. Wore the Hokas too and feet are nowhere near as fucked up as when I first got them.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on March 03, 2021, 07:24:59 pm
Received a nice Salomon hydration vest yesterday. Ordered because I felt lack of water was about to be a limiting factor.
Tried it out today, just with the two 500ml soft flasks and a couple of gels shoved in. Really comfortable.

I have one of those, too.
A blue s-labs sensifit thing. I do like it.

The soft flasks are positioned in such a way that some of my co-conspirators refer to them as my boobs.
"Have you filled your boobs?"
"Do you need a sook of your boobs?"
etc etc.

Thusly:
(https://live.staticflickr.com/65535/49868271152_997e7d7ca3_z.jpg) (https://flic.kr/p/2iYFVCu)
Mount Keen (https://flic.kr/p/2iYFVCu) by Ron Lowe (https://www.flickr.com/photos/62966413@N04/), on Flickr

ETA: And I think that's a YACF buff on my heid!

Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 03, 2021, 07:37:50 pm
 ;D

Mine is a little more discreet than your mammary vest...

(https://static.sport-conrad.com/out/pictures/generated/product//1/684_684_90/184727_511_139_02.jpg)

 ...but I still couldn't help saying "Bitty!" before every sip.

It was fiercely expensive, £85, but rrp of £150. I did a bit of research and general opinion seemed to be that it was exceptionally comfortable. I found this to be true. After a few minutes I forgot it was there.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 03, 2021, 08:16:12 pm
Being of larger proportions I struggled to find anything of a suitable size for an average bear.  Then I happened upon Harrier, a relatively new British company who supply own brand products at reasonable cost.   They make a vest called a Stanage in bear sizes.  I bought one.

I have only used it once to date but it fitted well, is comfortable and would be easy to forget if it didn't rustle so much.  As an experiment it is a resounding success to date but who knows what I will think of it in another few months.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 03, 2021, 08:22:58 pm
What do people think about running wear?

Whilst my shoes, and hydro vest are top notch, my clothes are just cheap shite.  I wear leggings or 3/4 off ebay that cost £5. Top layers tend to be Mountain warehouse stuff that I had any way. I all seems to work fine...but would better kit work finerer?
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 03, 2021, 08:23:52 pm
They look as if they might be a bit sweaty in the summer? But I guess they're a lot more convenient than carrying a bottle in your hand or in a backpack (which would of course also be sweaty).
Title: Re: Beardys running log - Ct5k
Post by: Feanor on March 03, 2021, 08:31:01 pm
Like yourself, I'm wearing fairly random shite.

I'll put on merino thermals from my cycling kit according to weather.
Then, shorts ( I have some compression shorts too ), or cheap longs as per photo.

I don't find the cheap kit as much of an issue running as I do cycling.
Basically, anything's fine.

I'm thinking that I may need to consider better compression and support if I want to push my distance to marathon an ultra, but I'm not at that point yet.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 03, 2021, 08:51:53 pm
I have Alpkit 3/4 length tights over really old compression shorts and I am basically running in cycling base and top layers. I also bought an Alpkit waterproof.

My only investment for the really cold weather was a lightweight insulated gore jacket which really was superb in the really cold weather.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 04, 2021, 07:09:27 am
Ron hill winter tights for cold weather. Decathlon lycra basics for when it warms up.
Cheap merino tops for the cold, if it is very wet and cold I put on my waterproof (which happens to be lightweight and stretchy).
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 04, 2021, 07:46:11 am
I am Bear at Ronhill.  I've been wearing Ronhill stuff because it just does the job and tends to be hard-wearing.  I've also been a wearer of Ronhill Classic Tracksters since the eighties. I don't bother with the variants.  I have numerous tee shirts, long sleeve tops and Tracksters as well as a couple of pairs of gloves for those colder winter days.

I do have some cheap Adidas "de-badged" shorts with pockets and I do use Runerwear briefs and socks.  Not yet convinced by the socks but I have always tried to buy decent socks (I used Thorlo for years) and have only ever had one blister in an on/off running habit which started in 1985. 

I only replace kit when it needs replacing and if I try something and it works I tend to buy a few of them when I can get them cheap.  Just because I buy something when cheap doesn't mean that it gets used either.  My wardrobe is a store of "bnib" kit.

I also now own a Virgin Marathon blue and black training jacket.   This was my reward for not getting a place this year but donating my entry fee.  It is used as a warm up and cool down jacket and usually worn with a fetching pair of Ronhill Classic Tracksters.

It is unbranded save for a Virgin Money London Marathon logo which I hope will wear away with time and gentle persuasion.  If I wasn't wearing it I would be wearing an old fleece instead.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on March 04, 2021, 07:52:21 am
Back in 2005 - remember then - I was showing a colleague some pictures that a friend had posted I. The web from the time we ran the Welsh 3,000s in 1995. I was pictured on top of the 3 tops of Snowden etc in a very fetching pair of green shorts that were about 10 years old. I then realised I’d worn them the evening before accessing the web for a run.

Don’t let the marketeers tell you that running kit is like (the way we treat) cycling kit. I buy new odds and sods as I need it, but everything gets used up over a period of years. Often 10 years... or more! Shoes and socks do wear out more quickly I’m sad to say. I have a couple of polypropylene base layers, plus one that Sue gave me and I tore on a barbed wire fence first time out, a couple of white synthetic T’s and 3 or 4 running vests (one club). Also a couple of pairs of shorts and a couple of pairs of Ron Hill tricksters - the latter were bought within the last 5 years and are nicer than those of my youth.

I tend not to carry water or food unless I’m going a long way - wouldn’t bother for a half marathon in training - but do have a couple of differently sized bumbags for spare clothes in winter. I can stick a bottle in the big one if I really want.

Really, running is simple. I’ve been at it for over 40 years (with varying frequency, but always regularly).

Mike


PS oh and a ‘pertex’ jacket - probably also only 5 years old. Apparently I’m a medium nowadays - used to be large, which confused me as I’m definitely much heavier!

PPS - I’ve also got an expensive Inov8 fell jacket that meets the FRA waterproof requirement. It’s nice, but I’m scared to wear it normally - see the new base layer and barbed wire incident above:(
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 04, 2021, 09:06:29 am
I've just been wearing normal pants with no issues.

Am I a noob?
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 04, 2021, 09:20:19 am
No issues, so...

Tracksters: Also a fan, for various reasons. But I always cut off the 'stirrups'.
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on March 04, 2021, 11:18:35 am
For most running, if you are comfortable in what you are wearing, then that's all you need. As Mike says, a lot of running clothing lasts well, and there isn't the need for this year's fashion.

For me, as I've got faster I've discovered I run hot. When I first started I could wear full length winter leggings in winter. Now, I wear full length lightweight leggings for training below 5C. I'd race in shorts in the snow, no problem. I'm a bit specialist because I sometimes run canicross (dog attached) so I need shorts that won't cause the belt (looks like a climbing harness, with leg loops) to give me a wedgie or thigh rub. As a result I use Element Karbon shorts which are mid-thigh lycra. Without the dog I usually wear standard running shorts.

The only stuff I have that's more specialist is:
Coat - I have several. Mostly I wear a windproof (not waterproof) to start on cold days. It usually comes off within 2 miles. Like Mike, I have an FRA compliant waterproof coat that I don't wear very much (bastard expensive and actually too hot to run in unless it's battering with rain).
Hydration pack - I have 2 with different capacities. I also don't carry water unless I'm going over about 15 miles, or it's really hot. On hot days I'll carry water for the dogs (although they mostly drink from streams). I mostly use these to carry other stuff. I do a lot of fell & mountain running, so the pack is to carry stuff to get me out of the shit - phone, vet-wrap (self adhesive bandages), foil blanket, extra clothes, dog carrying bag, my coat after the first mile. I have a Raidlight pack, which is super comfortable. Even full of stuff I don't really notice it.
Socks - I get blisters between my toes, so I use socks with toes
Gloves - despite generally being hot, I wear gloves when it's cold. I usually wear silk glove liners because it's about covering them from the wind more than anything else.

I think the main gain for certain types of expensive kit is being at the right temperature without being sweaty, and it being comfortable over longer distances. If you aren't uncomfortable, there's not a lot of reason to change. You may find that kit that is ok for 5 miles starts to be a little irritating at 20 miles. Equally, it may be fine.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 04, 2021, 11:50:38 am
Very helpful answers, thankyou everybody, especially Jasmine again.

Interesting to hear about drinking. When I got up to about 11 mile runs, I started to feel that I could do with a drink. It wasn't absolutely necessary but would be nice. Got up to 13.5 miles yesterday, half of it on hilly trail, the rest on flattish trail, and was glad to have a drink.

As a side note, I started off with a bit of a stiff/sore knee, but it seemed to settle down, and I ran with no issues. Woke up with a really sore knee to the point of having to hobble downstairs in some pain. Had a little think about what it might be and tried a deep quad stretch. Instant relief. I reckon my quads had tightened and were pulling my knee cap off its track. Must do some VMO exercises and stretching regularly now, I think.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 04, 2021, 12:35:46 pm
Just back from a 10km.  After the zone 2/3 session yesterday I set a warning on the Garmin for top of zone 4 and went out deliberately taking it steady.  The stats tell me that I never got within 6bpm of the warning alarm and that my average hr for the run was 15bpm below that figure   also, I was a tad slower but nothing alarmingly so.  In fact, I had expected to be much slower so that was a pleasant surprise.

I feel well exercised but not whacked and I really enjoyed it.  I'm beginning to warm to this hr zone training.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on March 04, 2021, 04:26:08 pm
Struggled again this week, so nipped out for a late lunch 6 miler. Much better afternoon as a result:)
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 05, 2021, 08:42:56 am
Another good one this morning.
Knocking quite a lot off my times for my regular loop and I'm able to bound up the steeper hills. Suspect my legs are getting stronger.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 05, 2021, 10:26:15 am
had my second jab on wednesday so a bit under the weather for 2 days.  Did some Pilates and about to get back into it today.

Both my wife and I have been incredibly tired for the last few days and been in bed for 20:30 which is most unlike us.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 05, 2021, 12:52:30 pm
I'm hoping that when the jab finally gets around to me it'll be fed up with side effects as they are mostly undramatic and thus pointless.

A couple of our associates have reported varying side effects from nausea and headaches in the 24 to 48 hours after a jab to a sore arm in the vicinity of the jab itself.  Mostly though there has been very little reported.

I'm more concerned about it disrupting my new training regime ...  😉
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 06, 2021, 07:59:35 am
Finished my first week of the new regime.  Four sessions for the first time as a runner since the early nineties when I was a marathon runner.  First time though that I have done sessions for low level heart rate training and for intervals.  Really quite an enjoyable experience.

I think that I will shuffle the order of my runs next week for more convenience though I will try very hard to stick with the programme.

This morning I did the intervals session.  It is a modest starting point for intervals but one has to start somewhere.  I was recalling as I walked back home on my cool down after the session that I had considered intervals once or twice last summer / autumn but had felt intimidated and nervous about being able to actually do them. 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on March 06, 2021, 10:18:06 am
10k this morning after two days rest from the half marathon trail run last week. Really noticed various tightnesses. Haven't done yoga since May, so am going to have to get back into a routine with it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 06, 2021, 11:39:55 am
40 minutes of running this morning.  Across the fields to warm up then some hill bounding exercise up the hill driving up from the toes.  Really shot the heart rate up! and then after a few repeats headed home doing some stride sessions across the flatter parts before a 5 minute warm down.

Nice fresh air with a good feel in the legs and i will hopefully see some improvements in strength and speed after a few sessions like this.  I now know that when time is short I can do a session like this in 30-40 minutes and get something worthwhile out of it.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 06, 2021, 12:39:31 pm
What people wear when running: There's a lot of talk about leggings, merino, gloves, coats even. Which is all a huge contrast to what I see here even in the depths of winter. Most people here are running in shorts and t-shirts even when the temperature is sub zero. Obviously there's the urban heat island effect, though that also applies to at least PB and surely others. I think the major difference is just age...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 06, 2021, 02:41:18 pm
We'll start at shorts and a tee as the defacto running outfit.  When the air temp drops below 5 degrees C a long sleeved top such as a Helly Hanson will appear below the tee.  When the air temperature reaches close to zero or the wind is biting from the north or east in particular then the shorts are ditched for Ronhill tracksters.  I wear thin gloves primarily for protection from windchill when I'm wearing a long sleeved top.   I usually wear a cap but that is for keeping the bright-for-me light from my eyes. 

For early runs in the spring/summer/autumn I will often ditch the cap but keep the shades.  Even when running in long sleeves I will pull them up to my elbows before 3km is completed.  Likewise, it is rare that my thin gloves last beyond 2km but I do tend to put them back on when I finish running and start my cool down walk.

Being a bear with a bear-sized cranium I have to date had a fruitless search for a well-ventilated cap or even a peak for running on warm days that actually fits.  It is quite amazing how small the skulls of mere mortals really are.  I am seriously considering buying a few of the cap that I have which fits properly and having them customised to full mesh upper.

I have a running shell-like jacket but I never wear it.  I generally either xon't run in the rain or just live with getting wet.

My running garb has not changed since the eighties when I was in my twenties and training through the winter for marathons.  Age seems to have made little difference save for the size of the garments worn.   :-\
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 06, 2021, 02:54:01 pm
I am amazed at how little people wear.  Since i lost weight in the summer i am very cold sensitive.  This morning, 2degC, I was out in a beanie, autumn cycling base layer, a lightweight windstopper top, buff and gloves with compression shorts, 3/4 leggings and merino socks.

If I had been doing 10k I would have taken off the beanie and buff halfway round and the gloves for short periods but then put them back on again.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 06, 2021, 04:11:10 pm
Ah well Chris, when I was doing my first low hr run on Thursday I anticipated feeling cold and dressed with long sleeves beneath a tee and tracksters but if I'd have been doing a normal intensity session I would have worn shorts and a tee given that it was warm enough.

I didn't overheat at all.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on March 06, 2021, 06:20:00 pm
One thing I have is an ear warmer or headband. Think Borg and McEnroe. It's even got flo you bits for that 80s vibe. But instead of being a simple band, it has extensions over the ears. I was wearing it today, though not the whole time. With it my ears and forehead get warm and sweaty but not overhot; without it, on days like today (about 4 or 5C) I get inflamed lymph nodes below the ears.
Title: Re: Beardys running log - Ct5k
Post by: Davef on March 06, 2021, 10:02:53 pm
On a cold day I will set off with gloves on, after 2 miles my hands will get hot and I will take gloves off and hands will stay warm for rest of run.

However, same temperature, if I set off with no gloves hands will be cold all run.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on March 08, 2021, 09:54:27 am
Went a bit slower this morning, for a little further.
Hummocky country, very tiring on the legs and lungs.

Really need to build up stamina again. I could go cycling, but time pressures make that difficult.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 08, 2021, 10:03:12 am
In the "thinking about it" zone preparing for stretches prior to getting out there.  It's quite a bright and cloudy day with a bit of a nip in the air.  10km planned.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 08, 2021, 12:50:18 pm
Another good 10km kept in the aerobic only zone. 

I am finding this hr training quite satisfying at the moment.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 09, 2021, 12:35:48 pm
25km and my legs are shredded!  The first half was off road, across fields, farm tracks and drying rutted mud. Also more hills than my usual runs

I had forgotten how much harder grass is when not trampled down and compacted.  The rutted mud was a constant mixture of sideways steps and forward with up down into the tractor and animal imprints, then the new grass was just at the bouncy springy stage but nobody had walked on most of it for a while so the paths were not visible.

I loved it, now!  Despite all this I had my fastest half marathon and it was my joint longest run.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 10, 2021, 09:01:24 am
managed to force myself out for 2.5km!  1km warmup then sprint intervals and back home for breakfast.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on March 10, 2021, 01:55:21 pm
Sorry intervals and before breakfast is just wrong Chris - unless breakfast is brunch of course

Did 8 miles last night - nice and steady apart from the mile where the young chap whose route coincided with mine found he’d got himself in far to deep;) Hey Ho, old habits die hard
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 11, 2021, 09:24:13 am
How did you enjoy the fasted running Chris.  I prefer early starts myself.

It rained most of yesterday meaning that I didn't go out.  The rain has stopped now but the wind is blowing quite a gale.  I have intervals to do in a while.  Same session as last week.  Not expecting any immediate gains as it's way too early to see any tangibles yet imo.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 11, 2021, 10:05:24 am
Hi PB, Virtually all my runs are fasted.  Certainly anything in the morning before work is.  We will have a warm decaff coffee with whole milk and one square of Lindt dark sea salt at about 09:30 and then in the morning I have 2 large nespressos whilst dressing and then straight out.

My cycle commuting was always the same so i think I am used to it.

Partly also I believe it is a result of the keto training.  What I have noticed is that if I am eating more carbs my legs feel more painful after a long run so there may be an inflammation benefit from keto but that is on a sample size of 1 and several repeated experiments.

No run today as it was blowing a gale, raining and I had an ethics proposal to complete for a student before work. 

Mike, i could not be bothered to do a full run and just running the shortest 2.5 without something felt like cheating!!  I also know I need to do the speed and hill work now if I want to improve at all.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on March 11, 2021, 10:23:19 am
I enjoy the fasted early run too and always did back in the day when I was training for marathons.  It just worked for me.  Similarly I used to cycle or run commute before breakfast on a regular basis for a couple of decades so perhaps the body adapts?  I have no idea.

Time for my dynamic stretching now.  This is week 2 of the new regime and will be only my second Intervals session ever.  Not looking forward to the wind effect but equally not wanting to wimp out.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 11, 2021, 11:50:57 am
Do you have a dynamic stretching program?  I am using a mix of an online Pilates stretching class which I find a bit quick and my own stretching from my in person Pilates.

My pilates instructor is ex ballerina and her introduction to Pilates stretching was " start your glute stretch, I will be back in 5 minutes!".  She says she then realised the difference between normal and Pilates!
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on March 11, 2021, 11:52:31 am
Sorry intervals and before breakfast is just wrong Chris - unless breakfast is brunch of course


It might horrify you to know that I quite often do fasted hill intervals at 6.30am. Total distance is 9km, with 5.5km of proper hill intervals. It's fairly unpleasant when fasted. I had a few weeks of attempting speed intervals on a Monday night, followed by hill intervals on the Tuesday morning. That was a bit too unpleasant if the Monday was a hard session.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on March 11, 2021, 11:57:16 am
Sorry intervals and before breakfast is just wrong Chris - unless breakfast is brunch of course


It might horrify you to know that I quite often do fasted hill intervals at 6.30am. Total distance is 9km, with 5.5km of prop