Yet Another Cycling Forum

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

Title: Beardys running log - Ct5k
Post by: Beardy on 22 August, 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 22 August, 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 22 August, 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 22 August, 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 22 August, 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 29 August, 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 30 August, 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 04 September, 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 08 September, 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 10 September, 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 11 September, 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 12 September, 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 12 September, 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 12 September, 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 12 September, 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 12 September, 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 15 September, 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 17 September, 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 19 September, 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 21 September, 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 23 September, 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 23 September, 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 25 September, 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 25 September, 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 25 September, 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 26 September, 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 27 September, 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 27 September, 2019, 06:56:41 pm
Proper shoes are very important.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 September, 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 01 October, 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 01 October, 2019, 12:29:46 pm
Nice one!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 October, 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 07 October, 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 08 October, 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 08 October, 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 10 October, 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 12 October, 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 14 October, 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 14 October, 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 16 October, 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 16 October, 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 19 October, 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 21 October, 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 21 October, 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 21 October, 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 21 October, 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 22 October, 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 22 October, 2019, 11:02:03 am
Well done chap!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 October, 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 27 October, 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 27 October, 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 01 January, 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 01 January, 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 10 January, 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 21 January, 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 27 January, 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 11 February, 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 16 April, 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 16 April, 2020, 01:48:17 pm
^^^  :thumbsup: :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 April, 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 16 April, 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 21 April, 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 21 April, 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 17 May, 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 17 May, 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 17 May, 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 17 May, 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 18 May, 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 18 May, 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 18 May, 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 18 May, 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 26 May, 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 26 May, 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 26 May, 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 26 May, 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 26 May, 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 26 May, 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 26 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 27 May, 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 28 May, 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 28 May, 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 28 May, 2020, 11:34:28 am
That's very reassuring Beardy.  Thanks for that.  👍
Title: Re: Beardys running log - Ct5k
Post by: Greenbank on 28 May, 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 28 May, 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 29 May, 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 29 May, 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 29 May, 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 29 May, 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 29 May, 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 29 May, 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 29 May, 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 31 May, 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 31 May, 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 31 May, 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 31 May, 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 31 May, 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 01 June, 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 01 June, 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 01 June, 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 01 June, 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 01 June, 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 01 June, 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 02 June, 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 11 June, 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 11 June, 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 11 June, 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 11 June, 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 11 June, 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 11 June, 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 12 June, 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 12 June, 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 13 June, 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 13 June, 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 14 June, 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 15 June, 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 15 June, 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 15 June, 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 15 June, 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 15 June, 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 17 June, 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 17 June, 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 17 June, 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 17 June, 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 17 June, 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 17 June, 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 18 June, 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 18 June, 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 19 June, 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 19 June, 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 20 June, 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 20 June, 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 20 June, 2020, 08:11:40 am
Enjoy.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 20 June, 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 20 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 22 June, 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 23 June, 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 23 June, 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 23 June, 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 23 June, 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 23 June, 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 24 June, 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 24 June, 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 24 June, 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 24 June, 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 24 June, 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 24 June, 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 24 June, 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 25 June, 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 25 June, 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 25 June, 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 25 June, 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 25 June, 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 25 June, 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 26 June, 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 26 June, 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 26 June, 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 26 June, 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 26 June, 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 26 June, 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 29 June, 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 29 June, 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 29 June, 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 29 June, 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 29 June, 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 29 June, 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 30 June, 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 30 June, 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 30 June, 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 01 July, 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 01 July, 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 01 July, 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 03 July, 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 04 July, 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 04 July, 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 04 July, 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 05 July, 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 05 July, 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 05 July, 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 05 July, 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 05 July, 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 06 July, 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 06 July, 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 06 July, 2020, 10:30:52 am
Congratulations!!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 06 July, 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 06 July, 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 06 July, 2020, 01:20:46 pm
:) good work both of you!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 July, 2020, 01:59:48 pm
Much appreciated Mike.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 July, 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 10 July, 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 10 July, 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 11 July, 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 11 July, 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 13 July, 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 13 July, 2020, 08:58:38 am
10K
That. Is. All.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 13 July, 2020, 09:00:24 am
 :thumbsup:  ;D

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

Excellent.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 July, 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 13 July, 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 13 July, 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 13 July, 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 13 July, 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 13 July, 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 13 July, 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 15 July, 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 15 July, 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 15 July, 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 17 July, 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 17 July, 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 17 July, 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 17 July, 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 17 July, 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 17 July, 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 17 July, 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 17 July, 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 18 July, 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 18 July, 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 18 July, 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 19 July, 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 19 July, 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 19 July, 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 19 July, 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 19 July, 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 19 July, 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 20 July, 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 20 July, 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 20 July, 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 20 July, 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 20 July, 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 20 July, 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 20 July, 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 22 July, 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 22 July, 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 22 July, 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 22 July, 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 22 July, 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 22 July, 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 22 July, 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 24 July, 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 24 July, 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 24 July, 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 24 July, 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 24 July, 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 26 July, 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 27 July, 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 27 July, 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 27 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 28 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 29 July, 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 30 July, 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 30 July, 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 30 July, 2020, 08:31:55 am
Is she doing 5K2C?   😀
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 30 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 2020, 11:11:19 am
Thanks folks.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 31 July, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 03 August, 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 04 August, 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 04 August, 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 04 August, 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 04 August, 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 04 August, 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 04 August, 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 04 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 05 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 06 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 07 August, 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 08 August, 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 08 August, 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 08 August, 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 08 August, 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 08 August, 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 09 August, 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 09 August, 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 09 August, 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 09 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 10 August, 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 11 August, 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 11 August, 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 11 August, 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 11 August, 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 11 August, 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 11 August, 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 11 August, 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 12 August, 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 12 August, 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 13 August, 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 13 August, 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 15 August, 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 15 August, 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 15 August, 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 15 August, 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 15 August, 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 16 August, 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 16 August, 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 16 August, 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 17 August, 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 17 August, 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 17 August, 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 17 August, 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 17 August, 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 17 August, 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 17 August, 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 19 August, 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 19 August, 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 19 August, 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 19 August, 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 19 August, 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 19 August, 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 20 August, 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 20 August, 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 20 August, 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 21 August, 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 21 August, 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 21 August, 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 22 August, 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 22 August, 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 22 August, 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 22 August, 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 24 August, 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 24 August, 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 24 August, 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 24 August, 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 24 August, 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 24 August, 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 24 August, 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 25 August, 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 25 August, 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 25 August, 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 25 August, 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 25 August, 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 26 August, 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 26 August, 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 26 August, 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 26 August, 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 26 August, 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 26 August, 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 26 August, 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 26 August, 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 27 August, 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 27 August, 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 27 August, 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 27 August, 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 27 August, 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 28 August, 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 28 August, 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 31 August, 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 31 August, 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 31 August, 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 01 September, 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 01 September, 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 01 September, 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 01 September, 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 01 September, 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 02 September, 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 02 September, 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 02 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 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 04 September, 2020, 09:00:33 pm
 \o/
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 05 September, 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 05 September, 2020, 08:47:43 pm
Good that you were able to continue.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 September, 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 06 September, 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 06 September, 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 07 September, 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 07 September, 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 07 September, 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 07 September, 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 07 September, 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 07 September, 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 07 September, 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 07 September, 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 08 September, 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 08 September, 2020, 03:59:31 pm
 You tease, you.  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 September, 2020, 05:04:00 pm
Patience  Sir.   
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 September, 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 09 September, 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 09 September, 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 09 September, 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 09 September, 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 09 September, 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 09 September, 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 09 September, 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 09 September, 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 10 September, 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 10 September, 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 11 September, 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 11 September, 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 15 September, 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 15 September, 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 15 September, 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 15 September, 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 15 September, 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 15 September, 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 15 September, 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 15 September, 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 16 September, 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 16 September, 2020, 08:43:21 am
Ah, so we are now Team Red.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 16 September, 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 17 September, 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 17 September, 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 17 September, 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 17 September, 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 17 September, 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 17 September, 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 17 September, 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 18 September, 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 18 September, 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 18 September, 2020, 07:01:22 pm
Good progress then.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 20 September, 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 21 September, 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 21 September, 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 21 September, 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 21 September, 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 21 September, 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 21 September, 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 22 September, 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 23 September, 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 23 September, 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 23 September, 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 23 September, 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 24 September, 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 24 September, 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 24 September, 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 24 September, 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 24 September, 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 25 September, 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 25 September, 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 25 September, 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 25 September, 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 25 September, 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 25 September, 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 25 September, 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 25 September, 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 26 September, 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 26 September, 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 26 September, 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 26 September, 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 26 September, 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 26 September, 2020, 06:34:58 pm
Another 4.7k in the bag.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 September, 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 28 September, 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 28 September, 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 28 September, 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 28 September, 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 28 September, 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 28 September, 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 28 September, 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 28 September, 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 29 September, 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 29 September, 2020, 09:16:34 am
You're whacking them out Chris.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 29 September, 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 29 September, 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 30 September, 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 30 September, 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 01 October, 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 01 October, 2020, 12:59:07 pm
 :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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: L CC on 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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 02 October, 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 03 October, 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 03 October, 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 03 October, 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 05 October, 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 07 October, 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 10 October, 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 10 October, 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 10 October, 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 10 October, 2020, 07:39:35 pm
Very impressive pace improvements.  👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 12 October, 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 12 October, 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 12 October, 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 12 October, 2020, 02:20:57 pm
We're back Beardy!  Rock on fella!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 12 October, 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 12 October, 2020, 04:19:16 pm
🙂
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 October, 2020, 04:53:42 pm
Good to hear from you Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 October, 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 14 October, 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 14 October, 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 14 October, 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 14 October, 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 14 October, 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 15 October, 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 15 October, 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 15 October, 2020, 04:09:02 pm
That's rotten luck redshift.  Hope you mend properly.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 October, 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 15 October, 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 15 October, 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 15 October, 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 16 October, 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 16 October, 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 16 October, 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 16 October, 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 16 October, 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 17 October, 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 18 October, 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 18 October, 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 18 October, 2020, 04:36:06 pm
Excellent stuff Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 18 October, 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 18 October, 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 18 October, 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 18 October, 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 19 October, 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 20 October, 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 20 October, 2020, 10:33:31 am
Hope you get out!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 20 October, 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 20 October, 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 20 October, 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 20 October, 2020, 01:05:31 pm
Less than 5k?  You are letting the side down.  😉
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 October, 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 20 October, 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 20 October, 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 20 October, 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 20 October, 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 20 October, 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 20 October, 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 21 October, 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 21 October, 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 21 October, 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 22 October, 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 22 October, 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 22 October, 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 22 October, 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 22 October, 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 22 October, 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 22 October, 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 23 October, 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 23 October, 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 24 October, 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 24 October, 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 24 October, 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 24 October, 2020, 03:50:08 pm
Awesome.  Well done.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 24 October, 2020, 03:56:11 pm
Indeed, well done!  :thumbsup: :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 24 October, 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 24 October, 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 24 October, 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: L CC on 24 October, 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 24 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 25 October, 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 26 October, 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 26 October, 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 26 October, 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 26 October, 2020, 07:42:22 am
Forecast is is just rain, all day:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 October, 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 26 October, 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 26 October, 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 26 October, 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 26 October, 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 26 October, 2020, 10:08:04 am
Manly man hug PB.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 26 October, 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 26 October, 2020, 10:28:44 am
Much appreciated chaps. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 26 October, 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 26 October, 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 26 October, 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 27 October, 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 27 October, 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 27 October, 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 27 October, 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 27 October, 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 27 October, 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 27 October, 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 27 October, 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 28 October, 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 28 October, 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 28 October, 2020, 05:29:28 pm
Congratulations
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 28 October, 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 28 October, 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 28 October, 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 29 October, 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 29 October, 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 29 October, 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 29 October, 2020, 03:27:26 pm
Can you tape your toe Beardy?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 October, 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 29 October, 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 30 October, 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 30 October, 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 30 October, 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 30 October, 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 30 October, 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 30 October, 2020, 02:11:00 pm
Planning an ultra PB?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 October, 2020, 03:12:30 pm
Planning an ultra PB?

Now that is ambitious.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 October, 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 30 October, 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 30 October, 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 30 October, 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 30 October, 2020, 05:19:19 pm
🤣
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 November, 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 01 November, 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 01 November, 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 01 November, 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 01 November, 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 02 November, 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 04 November, 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 04 November, 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 04 November, 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 04 November, 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 04 November, 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 05 November, 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 05 November, 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 05 November, 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 05 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 06 November, 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 07 November, 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 07 November, 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 08 November, 2020, 10:25:46 am
Pre run evac and catchup on correspondence.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 08 November, 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 08 November, 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 08 November, 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 08 November, 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 08 November, 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 08 November, 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 08 November, 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 08 November, 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 08 November, 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 09 November, 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 09 November, 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 09 November, 2020, 07:37:28 am
How are you finding intervals?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 09 November, 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 10 November, 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 10 November, 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 10 November, 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 10 November, 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 10 November, 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 10 November, 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 10 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 11 November, 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 12 November, 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 12 November, 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 12 November, 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 12 November, 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 12 November, 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 12 November, 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 12 November, 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 13 November, 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 13 November, 2020, 08:14:55 am
I’ve missed all week:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 November, 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 13 November, 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 13 November, 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 14 November, 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 16 November, 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 16 November, 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 16 November, 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 16 November, 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 16 November, 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 16 November, 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 16 November, 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 17 November, 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 17 November, 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 17 November, 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 18 November, 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 18 November, 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 18 November, 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 18 November, 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 19 November, 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 19 November, 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 19 November, 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 19 November, 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 19 November, 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 20 November, 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 20 November, 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 20 November, 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 20 November, 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 20 November, 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 20 November, 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 20 November, 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 20 November, 2020, 02:32:22 pm
can I ask which one?
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 21 November, 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 21 November, 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 21 November, 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 22 November, 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 22 November, 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 22 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 23 November, 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 24 November, 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 24 November, 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 25 November, 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 25 November, 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 25 November, 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 25 November, 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: L CC on 25 November, 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 25 November, 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 25 November, 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 25 November, 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 25 November, 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 25 November, 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 25 November, 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 25 November, 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 26 November, 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 26 November, 2020, 05:24:16 am
Of course you can! And there’s motivation aplenty.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 26 November, 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 27 November, 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 27 November, 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 27 November, 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 27 November, 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 27 November, 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 27 November, 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 27 November, 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 28 November, 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 30 November, 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 30 November, 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 30 November, 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 30 November, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 02 December, 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 03 December, 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 03 December, 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 03 December, 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 03 December, 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 03 December, 2020, 09:10:38 pm
Indeed. That's good going.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 December, 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 04 December, 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 04 December, 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 04 December, 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 04 December, 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 04 December, 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 04 December, 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 04 December, 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 05 December, 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 06 December, 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 06 December, 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 06 December, 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 07 December, 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 07 December, 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 07 December, 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 07 December, 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 07 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 08 December, 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 09 December, 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 09 December, 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 09 December, 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 10 December, 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 10 December, 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 10 December, 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 10 December, 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 11 December, 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 11 December, 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 12 December, 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 13 December, 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 13 December, 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 13 December, 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 13 December, 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 13 December, 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 14 December, 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 14 December, 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 14 December, 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 14 December, 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 14 December, 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 14 December, 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 15 December, 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 17 December, 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 17 December, 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 17 December, 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 17 December, 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 17 December, 2020, 05:08:17 pm
Good luck.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 17 December, 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 18 December, 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 18 December, 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 19 December, 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 19 December, 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 20 December, 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 20 December, 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 20 December, 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 20 December, 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 20 December, 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 20 December, 2020, 02:10:02 pm
well done all
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 December, 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 21 December, 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 22 December, 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 22 December, 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 23 December, 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 23 December, 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 23 December, 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 23 December, 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 23 December, 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 23 December, 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 24 December, 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 25 December, 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 25 December, 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 25 December, 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 25 December, 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 26 December, 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 26 December, 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 26 December, 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 26 December, 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 26 December, 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 26 December, 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 26 December, 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 27 December, 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 27 December, 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 27 December, 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 27 December, 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 27 December, 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 28 December, 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 28 December, 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 28 December, 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 28 December, 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 28 December, 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 28 December, 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 29 December, 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 30 December, 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 30 December, 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 30 December, 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 30 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 31 December, 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 01 January, 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 01 January, 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 01 January, 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 02 January, 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 03 January, 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 03 January, 2021, 03:32:23 pm
These last comments are brilliant to hear!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 January, 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 03 January, 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 03 January, 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 04 January, 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 05 January, 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 05 January, 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 05 January, 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 05 January, 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 06 January, 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 06 January, 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 06 January, 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 06 January, 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 06 January, 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 08 January, 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 08 January, 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 08 January, 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 09 January, 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 10 January, 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 10 January, 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 11 January, 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 13 January, 2021, 10:44:00 am
Rain stopping play.  😕
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 13 January, 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 15 January, 2021, 10:09:50 am
It's run time!!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 January, 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 15 January, 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 15 January, 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 15 January, 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 16 January, 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 16 January, 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 17 January, 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 17 January, 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 18 January, 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 18 January, 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 18 January, 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 19 January, 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 19 January, 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 19 January, 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 19 January, 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 19 January, 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 19 January, 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 20 January, 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 20 January, 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 20 January, 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 20 January, 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 20 January, 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 20 January, 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 20 January, 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 22 January, 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 22 January, 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 22 January, 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 22 January, 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 22 January, 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 22 January, 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 23 January, 2021, 08:17:42 am
Congratulations PB
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 January, 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 23 January, 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 24 January, 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 24 January, 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 24 January, 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 24 January, 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 24 January, 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 24 January, 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 24 January, 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 25 January, 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 25 January, 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 26 January, 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 26 January, 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 27 January, 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 27 January, 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 28 January, 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 28 January, 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 28 January, 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 28 January, 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 28 January, 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 29 January, 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 29 January, 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 29 January, 2021, 12:53:32 pm
Yes.  I had considered that too.  🤔   😉
Title: Re: Beardys running log - Ct5k
Post by: hulver on 29 January, 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 29 January, 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 29 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 30 January, 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 31 January, 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 31 January, 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 01 February, 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 01 February, 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 01 February, 2021, 10:47:45 am
Welcome back Beardy!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 February, 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 01 February, 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 01 February, 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 01 February, 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 01 February, 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 02 February, 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 02 February, 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 03 February, 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 03 February, 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 04 February, 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 05 February, 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 05 February, 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 05 February, 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 05 February, 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 05 February, 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 07 February, 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 07 February, 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 07 February, 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 07 February, 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 07 February, 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 08 February, 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 08 February, 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 08 February, 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 08 February, 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 08 February, 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 08 February, 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 08 February, 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 08 February, 2021, 05:20:27 pm
Sorry, Definitely per km! 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 08 February, 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 08 February, 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 09 February, 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 09 February, 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 09 February, 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 09 February, 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 09 February, 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 09 February, 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 09 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 10 February, 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 11 February, 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 12 February, 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 12 February, 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 12 February, 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 12 February, 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 13 February, 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 13 February, 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 13 February, 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 13 February, 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 13 February, 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 13 February, 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 13 February, 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 13 February, 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 14 February, 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 15 February, 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 15 February, 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 15 February, 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 15 February, 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 15 February, 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 15 February, 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 15 February, 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 16 February, 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: L CC on 16 February, 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 16 February, 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 16 February, 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 16 February, 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 17 February, 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 17 February, 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 17 February, 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 17 February, 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 17 February, 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 17 February, 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 17 February, 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 17 February, 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 18 February, 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 18 February, 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: L CC on 18 February, 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 18 February, 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 19 February, 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 19 February, 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 21 February, 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 21 February, 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 21 February, 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 21 February, 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 22 February, 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 22 February, 2021, 12:06:24 pm
Quite jealous of your location.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 February, 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 22 February, 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 22 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 24 February, 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 26 February, 2021, 12:16:01 am
5 more this evening - it was cold again
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 26 February, 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 26 February, 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 26 February, 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 26 February, 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 26 February, 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 26 February, 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 26 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 27 February, 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 28 February, 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 28 February, 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 28 February, 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 28 February, 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 28 February, 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 01 March, 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 01 March, 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 01 March, 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 01 March, 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 01 March, 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 01 March, 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 01 March, 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 02 March, 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 02 March, 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 02 March, 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 02 March, 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 02 March, 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 02 March, 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 02 March, 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 02 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 03 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 04 March, 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 05 March, 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 05 March, 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 05 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 06 March, 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 08 March, 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 08 March, 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 08 March, 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 09 March, 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 10 March, 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 10 March, 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 11 March, 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 11 March, 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 11 March, 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 11 March, 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 11 March, 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 11 March, 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 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.

I knew my session was a bit wimpy but I had just done a long run the day before.  I know if I want to run faster I need to do the intervals BUT "The Run" has been mentally a God send over the last few months.  I am a little worried that if I add too many intervals in it will become like trainerroad sessions, a chore rather than a pleasure.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 March, 2021, 12:11:43 pm
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!

I used to have a personal trainer when I started my road back to some sort of fitness in August 2018.  She set me up with a number of dynamic and static stretching and a load of ab exercises and bodyweight exercises to swap in and out of my routines.  I have been negligent with the abs and bodyweight stuff but I do at least 15 minutes of dynamic stretching before each run session.  What I have noticed is that I haven't had one injury since I have been stretching properly.

I also do an occasional yoga or pilates session in front of the TV but it is occasional.  I should do more.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 March, 2021, 03:04:33 pm
Oh, the intervals session went well too.  I started off feeling like I was made of lead but once I was into a rhythm it all just flowed.  🙂
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 11 March, 2021, 04:50:29 pm
 :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 11 March, 2021, 07:35:09 pm
I should be a bit more precise - I don’t mind running or cycling fasted before breakfast, but I’m not a fan of running particularly early. Certainly not hard and early. It takes my legs a while to wake up and be happy in the morning, so steady is fine but I’m not going out looking for speed.

Otoh, I’m quite happy skipping breakfast and running at lunchtime then eating in the evening - although I find that easier when I can go to the office.

There’s a bit of research been published in the last couple of weeks that suggests afternoon/evening running is more effective at managing glucose metabolism than early morning, although that may be related to traditional meal sizes at different times. There’s also been a few (related?) papers recently pointing out that sitting all day and running/cycling at start or end of day is not healthy and we actually need to move regularly through the day - qu’elle surprise!!

Jasmine has my full respect - early morning hills!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 11 March, 2021, 09:54:35 pm
Just been invited sent a marketing email for the Ultra North 55km ultra event. I find this stuff so dispiriting. £75 to enter, a long contract under Ts and Cs and mandatory equipment to be carried includes a fully charged mobile phone and debit/credit card.

It’s not really FRA or AUK - Nova International.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 11 March, 2021, 10:22:06 pm
I have been surreptitiously been looking at some ultra events. They seem somewhat akin to audax although more managed. I have not seen an equivalent to audax where the onus is on the participant to be self prepared.
I have also been looking at hiking some of our local long distance paths. The millennium path in Staffordshire goes from just outside  Burton to the welsh border and is about 60 miles. I could walk to the path from home and then hike it, Bivvying when necessary.
But then I want to do some longer solo rides as well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 March, 2021, 07:36:30 am
After intervals yesterday it is the zone 2 / 3 session today.   I am hoping for similar success to last week but the intervals went well yesterday so I must be due a hiccup somewhere, no?

Just thinking that makes me realise that my mindset is to expect failure.  I cannot fathom why I have such negative thoughts.  I see it in these pages:  I have a training dip and my world implodes.  Perhaps I need a way out of my apparently negative mindset.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 March, 2021, 11:11:56 am
I have similar problems.  I friend at course once opened the course on Transactional Analysis with the statement  "How are you going to sabotage your attendance today?" which I have found helpful.

For me part of the running is about coping with the new pains and problems over shorter timescales to help my cycling coping mechanisms in the long events.  I have a long history of either not starting a ride or shortening rides due to "imaginary" problems
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 12 March, 2021, 11:37:52 am
I get sabotaging thoughts all the time. Concern over dodgy ankle breaking down, heart attack, hit by car, getting lost; you name stupid concern, I get them.  When out paddling I get terrified of falling in and . . . Something. Hitting an unseen rock and falling out. Etc, etc.

So I spend a large portion of my mental energy during activities planning what I will do if <disaster> happens. It helps
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 March, 2021, 12:14:01 pm
Well, that was a compete and total ...
...
...
...
...
...
success.  In the broadest sense.

The session went largely as expected.  It took me a little time to settle into a steady rhythm and pace which was below the max of set range but once I did I was able to keep running at that pace for over 2km before a walk was required. 

It was very muddy in places and I enjoyed myself.   Too early to know if it is making any substantial difference but just enjoying it makes it worthwhile.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 March, 2021, 12:56:28 pm
every run is a win!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 March, 2021, 04:05:12 pm
Absolutely.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 13 March, 2021, 11:59:14 am
My day for not wanting to get out but forcing myself. A slow 10.5 this morning. Slightly pulled my left achilles bounding up a hilly bit so ibuprofen it is.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 March, 2021, 12:31:14 pm
Steady 8km in horrendously strong winds.  Bits of tree debris and fast food detritus flying all over the place.

That's week 2 of the new regime completed.  Also, two consecutive weeks of 30km plus and two consecutive weeks of 4 sessions in the week.  I haven't run this much since the mid nineties.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 13 March, 2021, 12:38:44 pm
Still in my dressing gown
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 March, 2021, 01:31:54 pm
Keep it done up then please.    :o      :sick:      :)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 04:15:41 pm
Quick update - first Chris for long events that aren't painfully commercial and not what runningTM is about at all you need the Fell Runners Association or the Long Distance Walkers Association. To be fair, I have a prticular dislike of all these 'accessible, safe...' events that cost a fortune to enter and are commercial enterprises. It came to a bit a of a head a few years ago when I was 'invited' to a trail/fell running experience around the lower slopes of a cumbrian fell with waymarked paths, water and fuel stations and bands on the way around a 5 or 6 mile circuit!

A reference guide to my views can be found here https://richardaskwith.co.uk/books/running-free/ (https://richardaskwith.co.uk/books/running-free/) :) 

He's also written a decent book on fell running and the Bob Graham Round here https://richardaskwith.co.uk/books/feet-in-the-clouds/ (https://richardaskwith.co.uk/books/feet-in-the-clouds/)

There's been some controversy amongst the northern fell community that a 'southerner' should write about fell running, and do it well, but we can let bygones be bygones I think.


In other news, having failed to motoivvate myself to get out into the weather on Thursday evening - late finish at work and home stuff to do didn't help - I ran 5 miles early on Friday morning. Yes, mornings are slow, but I confess to enjoying it. Then i ran 10 miles last night to top off last week at 4 days.

All good and thanks for the inspriatoin

Mike


Edited to add that I've just noticed that Run&Become sell Feet in the Clouds, but don't list Running Free. Such is the power of corporate persuasion - can't sell something that might encourage people to stop buying...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 March, 2021, 04:23:18 pm
Thanks Mike

I am having a couple of rest days. Pushed hard bounding up a slope to stead of being sensible and left Achilles is complaining.
I really want to push myself and get out. I know I will not die and may even enjoy it but years of being careful have left an ingrained fear. I am very grateful that my wife supports me and has never actually said something sounds dangerous. I think that what I am looking for is routes but basically it is MY mind I need to organise.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 14 March, 2021, 04:32:29 pm
A reference guide to my views can be found here https://richardaskwith.co.uk/books/running-free/ (https://richardaskwith.co.uk/books/running-free/) :) 
It's probably a very good book and I'm even half tempted to buy it, or at least read it, but following the link to the article connected to it, it's full of contradictions. Most obviously, he's selling you a book that tells you not to buy things. And he doesn't use special running gear – so instead of trainers he uses those Vibram five-toe things. They might be very comfortable and good for you but they're definitely a bit more special than trainers (and I don't mean "special" in a pejorative sense, I mean specialised). Best was this though:
Quote
Yet the boom is also perplexing – because how, when you think about it, can running be an industry at all? Can you think of any other human activity, apart from eating, drinking, sex and defecating, that is so utterly natural as running? It’s as simple, spontaneous and life-enhancing as singing.
Yes, and all of those, including singing, have been turned into industries too.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 05:51:13 pm
A reference guide to my views can be found here https://richardaskwith.co.uk/books/running-free/ (https://richardaskwith.co.uk/books/running-free/) :) 
It's probably a very good book and I'm even half tempted to buy it, or at least read it, but following the link to the article connected to it, it's full of contradictions. Most obviously, he's selling you a book that tells you not to buy things. And he doesn't use special running gear – so instead of trainers he uses those Vibram five-toe things. They might be very comfortable and good for you but they're definitely a bit more special than trainers (and I don't mean "special" in a pejorative sense, I mean specialised). Best was this though:
Quote
Yet the boom is also perplexing – because how, when you think about it, can running be an industry at all? Can you think of any other human activity, apart from eating, drinking, sex and defecating, that is so utterly natural as running? It’s as simple, spontaneous and life-enhancing as singing.
Yes, and all of those, including singing, have been turned into industries too.

Yep, a contradiction! He’s a writer, so that’s how he makes his living of course. The book is a good book, but no need to read in order not to buy stuff and most people shouldn’t rush into vibrams! Tbh, it’s all pretty obvious really and, as you say, there are businesses looking to make money out of every free and included part of life.

My frustration with running, and it’s  just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.

Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 14 March, 2021, 05:53:40 pm
Not run for a week now. Last week at work left me shattered. In fact I havent left the house all weekend. Arse.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 05:54:43 pm
Thanks Mike

I am having a couple of rest days. Pushed hard bounding up a slope to stead of being sensible and left Achilles is complaining.
I really want to push myself and get out. I know I will not die and may even enjoy it but years of being careful have left an ingrained fear. I am very grateful that my wife supports me and has never actually said something sounds dangerous. I think that what I am looking for is routes but basically it is MY mind I need to organise.

Rest is good. Surprised your Achilles complains from one slope - watch how it goes and ease up a bit if you need. They’re a bugger to fix if you get tendinopathy. I had a bout a few years ago and it took several months before I was able to run free again. I was perfectly able to ride the bike while it got sorted however.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 05:56:18 pm
Not run for a week now. Last week at work left me shattered. In fact I havent left the house all weekend. Arse.

I’m not running or cycling today, but I am about to walk the dog. Plus I wrestled a tubeless Challenge Paris Roubaix onto an Ambrosio P20 rim earlier - that counts as core and resistance work...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 March, 2021, 06:09:57 pm
Not run for a week now. Last week at work left me shattered. In fact I havent left the house all weekend. Arse.

That's not good news but not a disaster ime.  I've had a week or two off a couple of times in the past year.  I found returning tough but I knew from previous experience that it would be tough.  The worst bit is always getting through the door and my defective brane just makes that more and more difficult.

I hope that you get out soon and enjoy it.

It's a bizarre thing but I am imagining a man wearing his dressing gown* and his Hokas running through the woods.  My mind is in serious trouble!

* Thankfully the dressing gown is not flapping in his wake ...   🤮
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 14 March, 2021, 06:17:00 pm
 ;D  Thanks! 

It'll be ok when I get out of the door, I'm sure. Didn't ride to work weds-fri and had intended to run instead but it was rainy and windy I felt like eating toast and lying on my bed instead.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 14 March, 2021, 06:23:42 pm
My frustration with running, and it’s  just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.
Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 14 March, 2021, 06:34:35 pm
Did a 10k hill run with a friend on Sat, followed by the first Club Run of the year on the bike today.
Legs feeling a bit heavy now, but ankle held up OK.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 07:05:11 pm
My frustration with running, and it’s  just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.
Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).

When did we reach post capitalist?  :)
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 14 March, 2021, 07:22:04 pm
Dipped out on Friday due to weather. It was horrid here first thing and the idea of being able to finish work an hour earlier rather appealed.
Did my 'I'm trying to make it usual' Sunday 10k this morning. Fastest time of the year, without feeling that I'd overdone things.
Mind you, getting to bed shortly after midnight, then being awake from before six, plus the run, has left me feeling just a bit tired.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 14 March, 2021, 07:29:06 pm
My frustration with running, and it’s  just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.
Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).

When did we reach post capitalist?  :)
Dunno, but... I blame Thatcher!


Actually, it was Reagan:
(https://www.telegraph.co.uk/content/dam/health-fitness/2018/01/17/12_04_83_page1-0_trans_NvBQzQNjv4BqplGOf-dgG3z4gg9owgQTXFwlbUiaKVQP_DAEip7shZw.jpg)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 March, 2021, 11:44:22 pm
My frustration with running, and it’s  just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.
Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).

When did we reach post capitalist?  :)
Dunno, but... I blame Thatcher!


Actually, it was Reagan:
(https://www.telegraph.co.uk/content/dam/health-fitness/2018/01/17/12_04_83_page1-0_trans_NvBQzQNjv4BqplGOf-dgG3z4gg9owgQTXFwlbUiaKVQP_DAEip7shZw.jpg)


Reckon we all need to hit ourselves one of them Californian ranches and a horse ride on.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 15 March, 2021, 08:35:16 am
A week of not feeling so great, then the vaccine; no exercise.

Got out for a jog this morning, purposely kept effort level right down. Took a new route - despite it looking level-ish on the map it was still 150m ascent in about 6km. Very up and down. Feels good to have got out.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 March, 2021, 10:13:45 am
That hurt. More Jeff than Jog.
At the start, both knees were painful as I didn’t even make 1k. Then the route* went up so after a valiant start I walked. Then a bit more run then another hill, mor run, another little incline and then flat all the way home. I was nicely warmed up and loose by the time I got home.
Only 3k @ 9mpk so not much at all, but it’ll do.

Just need to get out on Wednesday now.

*I had to take my son’s car back to him so used that as a spur to get out and run back. He lives in the bottom of what passes for a valley in these parts, so there was only up hill and flat.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 15 March, 2021, 12:32:44 pm
Any run you survive is a good run, Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 March, 2021, 12:47:37 pm
That hurt. More Jeff than Jog.
At the start, both knees were painful as I didn’t even make 1k. Then the route* went up so after a valiant start I walked. Then a bit more run then another hill, mor run, another little incline and then flat all the way home. I was nicely warmed up and loose by the time I got home.
Only 3k @ 9mpk so not much at all, but it’ll do.

Just need to get out on Wednesday now.

*I had to take my son’s car back to him so used that as a spur to get out and run back. He lives in the bottom of what passes for a valley in these parts, so there was only up hill and flat.

It's great to see that you're out again.  Allow yourself a nice, slow build up back to where you were.

I've just come back from an amazing 10km.  No, I did not break any records and yes, it was slow.  But ...

I am just starting week 3 of my new regime with more low hr running.  Today I ran 10km keeping well below the threshold hr and I unexpectedly went through 8km quicker than I did 8km on Saturday.  It was also my quickest 10km for quite a while.  The amazing bit was just how consistent my pace was across the 10km and how I was able to easily manage my hr keeping it in the zone and range where I wanted it to be.. 

One very happy bear today.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 March, 2021, 12:22:25 pm
It's a bit quiet in here.  Hope that you are all running still.

I've just finished my intervals session for the week.  Felt strong today which is very encouraging.

Next week is recovery week so it would be convenient if my GP could extract his finger and send me a jab invite.  🤔
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 17 March, 2021, 02:38:27 pm
Something a bit different this morning; I had a goal of running to Beinn Mor, which would be 50% offroad.

The offroad bit was really tough going; either bog or rock steep enough that I was half run/walking, half scrambling on all fours. Tougher than anything I've done in the Lake district.

Didn't quite make it, ran out of time.

Still terrific fun. 8.5km according to Strava (however my track was so wiggly, it was like measuring the coast of Great Britain). Strava also had me walking on water sometimes.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 17 March, 2021, 09:24:12 pm
A bit short of time, so this lunchtime I had a go at a local hill I've not previously run up.

It's called the Hill of Fare, near Banchory.  This 7k loop takes in the first top, Meikle Tap.
The up-track is fairly steep, and quite muddy in places; it's quite chewed up by MTB tracks.

A good use of a lunch break.

https://www.strava.com/activities/4961662677

Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 17 March, 2021, 09:29:17 pm
I think Feb 3rd was the last time I ran. I've been slacking.

Well, I've been cycling and weightlifting and stuff so...

I don't want to not run any longer though so I'm going out tomorrow. I may just do 3k rather than 5 though to ease back into it.
Title: Re: Beardys running log - Ct5
Post by: Beardy on 18 March, 2021, 01:27:42 am
I’m currently resisting refilling my whisky glass on account of having done so far too many times already. I also failed to go out on a run on Wednesday and given my current stat of whiskied am unlikely to do so on Thursday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 March, 2021, 09:49:08 am
I hope that it was a decent wee dram that you were enjoying.   :)
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 18 March, 2021, 11:54:24 am
Did it! Half a k walk to warm up, 3k run and then ~half a k cooldown.

Went ok, decided not to look at the watch much and ran by feel. Actually went faster than I expected. I think I could have done 5k but probably wise to ease back into it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 March, 2021, 01:15:29 pm
I am still protecting my left achilles.  I have zwifted 3 mornings this week and yesterday walked 10k with my wife with no exacerbation but still slight twinges.  I will leave it until after the weekend before starting running again.  I have to be in Leeds for Monday/Tuesday so may take my bike up with me to get a ride in the evening.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 18 March, 2021, 01:30:58 pm
I am still protecting my left achilles.  I have zwifted 3 mornings this week and yesterday walked 10k with my wife with no exacerbation but still slight twinges.  I will leave it until after the weekend before starting running again.  I have to be in Leeds for Monday/Tuesday so may take my bike up with me to get a ride in the evening.

After injuring my achilles on a duathlon in Jan 2020, it was about 2 months before I could do even modest cautious runs.

These things seem to take a fair while to fix.
I expect it depends how badly you've tweeked it; I think I did mine quite badly.
I expect my age is also a factor in the recovery time.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 March, 2021, 01:32:25 pm
Now I am really depressed!  Thanks Ron
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 March, 2021, 12:43:44 pm
Week 3, low hr run 3.  I seem to have found my sweet sot and can trot along for over 3kms keeping within my upper limit.  This feels like progress in spite of it being slow by my normal run standards.

My only thought on this though is should I be treating this a bit like intervals and running at a more normal training pace until my Garmin freaks out and them walking until Garmin is happy again or should I be running slowly for as long as possible as I currently am doing?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 19 March, 2021, 01:51:32 pm
The general recommendation is that if you can keep just under your HR limit for the run then do so as it builds your aerobic capacity
Title: Re: Beardys running log - Ct5k
Post by: swiss hat on 19 March, 2021, 02:17:28 pm
I've been enjoying running regularly over the winter months. I prefer to have a good 1-1.5 hour run in Richmond Park/Wimbledon Common enjoying the muddy bits than riding on crappy roads in the winter. My long slow runs are often along the Thames path or Grand Union canal towpath.

Today in Richmond Park was beautiful and much quieter than when the schools were closed. A steady lap with 2 sets of 3 hill repeats. A good day to be out!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 March, 2021, 02:47:14 pm
The general recommendation is that if you can keep just under your HR limit for the run then do so as it builds your aerobic capacity

Ah, so I am doing it right then.  I did think that I had understood this but it has only taken me three sessions to really make good progress on this so I doubted myself thinking that I must be doing something wrong.

Just noticed that this month I have already racked up more kms than in any month since I started keeping digital records and it's only March 19th!  I have a way to go before I hit the sort of distances that I covered when I was training for marathons 30 years ago but I am now getting consistent distance of a varying nature in the legs and it feels good.

An 8km is in the schedule for tomorrow morning before breakfast then next week is week 4 in the schedule so is a recovery week.  No long run but I will keep both the intervals and the low HR runs and just replace the longer runs with 6km runs instead.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 20 March, 2021, 09:37:59 am
Disaster week last week. Didn’t get out at all and got quite down as a consequence. Started work at 0600 on Monday and never let up. So determined to ride my bike this weekend and then run again next week. Will be hard...
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 20 March, 2021, 09:50:09 am
I've not run for two weeks.  Out of the house 6.30am until 4.30pm (minimum) everyday bookend by a vigourous 45 minute commute.  Looking forward to lighter evenings where a post bike commute run may not seem like such a chore.  Was going to do a run today, but my mate Steve wants to do a 60 miler, and frankly, that will be my quality social interaction for the week so I'm going with that.

Run tomorrow ;)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 March, 2021, 10:22:53 am
Couldn't raise myself from the pit this morning so my penance is having to go in the next 30 minutes or so and endure the combined burden of idiocy on the pavements and roads of Rugby.

A totally avoidable self-inflicted punishment.  I should know better.  🤔
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 20 March, 2021, 11:57:16 am
Did another ease into it 3k, this time pre breakfast.

Bit slower but not overly so.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 March, 2021, 01:05:23 pm
8km done and the week is done and dusted.

Three weeks into my new regime and what have I noticed?

1:  I am covering more distance per week which is not a surprise as I am doing 4 sessions instead of 3.

2:  The ToJ has decided over the past 10 days or so that my training is improving my VO2 max and apparently my fitness age is now 7 8 years below my actual age.

3:  My normal 8km and 10km runs are at about the usual pace but my average and max hr have both reduced by around 10bpm.   For the next 4 week schedule* the 10km run becomes a 12km run but everything else remains as is.  I am hoping that the hr numbers persist.

4:  I am enjoying the variety of having an intervals and an ultra low hr session in my week.

So far so good then. 

*  I now have week 4 of the schedule, my recovery week to look forward to which should totally confuse the ToJ.  😀  The next block of four weeks starts after that.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 20 March, 2021, 04:29:44 pm
Rode a relatively slow and gentle 65 miler, which normally wouldn't touch the sides.

After 50 miles felt sick and crawled home.

Wednesday's vaccination I suspect.

Gentle run tomorrow
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 20 March, 2021, 08:06:33 pm
Well, after shifting about a ton of turf at the allotment it was late enough that my planned ride would have taken me through a farm at dusk. So I did a run instead:) 6 miles nice and easy. Slow, but nice to be out. Surprisingly cold after a warm day...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 March, 2021, 11:48:56 am
It’s taken a week, and uncle Jeff was along but 5.44 in 44mins. It’s not going to win any records, but I’m feeling good while cooling down and looking forward to my next run.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 March, 2021, 12:42:08 pm
Did a low hr session just now.  7.5km without exceeding the max hr once.  Really pleased with that.  If I can repeat that twice over the next four week schedule then I will lower the max.

Oh, and I have exceeded 100km for March and it's only the 22nd.   I seem to have settled into four sessions a week far easier than I anticipated.  VO2 max up, fitness age* down, more training sessions, greater accumulated distance and apparently I am peaking**

*  A garmin declaration which I really cannot understand.  What data set of persons am I being compared against?  If it is all Americans then I am definitely not flattered.  🤔

**  Yet Another Garmin Declaration!
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 22 March, 2021, 02:22:43 pm
With 52 miles of bike commute today I won't be running as well but should hopefully be able to get out tomorrow for a leg stretch.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 March, 2021, 02:46:38 pm
It’s taken a week, and uncle Jeff was along but 5.44 in 44mins. It’s not going to win any records, but I’m feeling good while cooling down and looking forward to my next run.

Very pleased to see that you've found your running kit again.  Don't leave it so long next time, eh?  😉
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 23 March, 2021, 10:01:49 am
I keep hearing more and more about the benefits of maff.

seems to me that the main downside is the time; workouts need to be 1.5hrs. That's hard for me to fit in right now.

A lot of recommendations to use a heart rate monitor.

I tried some Maff-pace running this morning - just kept my pace right down. Bit boring at first, but I settled into it. 8km at a very easy-going pace, about 6:15 per km on average.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 23 March, 2021, 10:55:54 am
I think there is benefit to 1.5 hour MAF workouts but I do not think it is obligatory.  Interestingly, the evidence is more and more on low HR training.

Ovett and Cram were apparently known for lots of slow running.

I think that there needs to be a period of only MAF running for 3-4 months.  Then add in 20% of very hard speed or hill training. Maffetone says that the speed work is done very hard and only while form is maintained.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 March, 2021, 12:34:03 pm
Another rewarding "intervals" session.  I refer to it as intervals but it is baby steps compared to some intervals session specs that I have seen.  It is however my start point and we all have to start somewhere.

Garmin has rewarded me with two new declarations:  my fitness age has fallen by another year since yesterday when I did my 1 hour low hr session  and my VO2 max has risen by 1, also since yesterday.

I am not entirely convinced on the value of these metrics but I do know that I am feeling pretty happy with my running at the moment.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 23 March, 2021, 06:15:05 pm
I think there is benefit to 1.5 hour MAF workouts but I do not think it is obligatory.  Interestingly, the evidence is more and more on low HR training.

Ovett and Cram were apparently known for lots of slow running.

I think that there needs to be a period of only MAF running for 3-4 months.  Then add in 20% of very hard speed or hill training. Maffetone says that the speed work is done very hard and only while form is maintained.

Sorry Chris, but I have to intervene:) Ovett, certainly, did an awful lot of very hard speed work. One of his sessions was something like 2 sets of 4x200m in 22-23 secs off 10-15 second recoveries. Anyone whose tried it knows that’s barking. Coe had the reputation for only doing speed and very low mileage - that wasn’t true either.

There’s a bit of a pendulum in this stuff. I got very frustrated when everyone wanted to tell me that I’d been doing it wrong for years and that HIIT was the answer to everything (flawed studies at best). Madder one is the other extreme. If I had to choose one or the other I’d go with Matt - it’s more fun and at any sensible volume you’re less likely to damage yourself, but in practice competitive athletes of all standards do a mixture that varies over time.

Sorry, rant over. We here to enjoy and try and stay healthy. Mix it up and have some 🤩

In other news snuck out for 5 miles at lunchtime. It was hard today, but glad I went.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 23 March, 2021, 07:21:10 pm
perhaps I did not put it very well..  They all had a massive aerobic base on which to build the professional speed and strength training they did. 

Quote
Steve Ovett would regularly reach and sometimes exceed 120mpw. Some of this work would periodically take place at altitude, most typically in St Moritz or alternatively at South Lake Tahoe in Nevada. 10 mile, gentle ‘chatty’ aerobic runs over the South Downs were common for him in the early 1980s. Interval training was effected over the winter with long reps and short recoveries being the order of the day. E.g. 6 x 1000m (1 min rec). Ovett would complement his aerobic development through periodic appearance in road races and once ran the fastest long stage leg at the Southern Road Relays.
Whilst not obsessed with mileage, Coe’s strong aerobic base would could through tempo running – perhaps 3 miles continuous or in terms of aerobic intervals of 3 x 1 mile. Evidence suggests that fartlek was an integral part of the double Olympic 1500m champion’s programme.  Cram’s aerobic base of running between 60-70 miles per week would appear to be closer to Coe’s than the kind of volume effected by Ovett. Typically his Sunday long runs were 8-10 miles. Like Ovett, the ‘Jarrow Arrow’ made use of altitude training several months before his summer season, opting to work at 5500 feet at the eastern foothills of the Rocky Mountains for three weeks in Boulder, Colorado. Like Ovett and sometimes Coe, Cram would continue to compete on the roads throughout his career, typically in city centre 5km races which were popular in the 1980s.He would often kick start his track season with an ‘over-distance’ race of 3000m.

This is a from a report by a friend of mine for athletics weekly.  120mpw is a large aerobic volume.  I think the other way to look at MAF is how closely it links to the Lydiard school of training.  A lot of this is now of course reinvented as the 80:20 method of training.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 23 March, 2021, 08:14:53 pm
Absolutely on aerobic base. I was just making the point that all of them did interval work throughout the year. Coe was known for low mileage, sometimes rumoured as c.40mpw. However, I think that understated it a bit and that he probably spent a large part of the year at 70 or 80+. Much of that would be easy, but he did a ferocious amount of interval/hard work too. So did the others of course.

It’s interesting, and your friends article makes the point, that there is more than one way to build the aerobic base and a lower volume of tempo runs is one option. So is doing repeated short intervals lifting HR close to HRmax - good for VO2max.

As a related aside, I think that so called ‘sweet spot’ training is an attempt to use tempo effort to build aerobic base without the time cost of easy cycling or running. The downside, in my view (I’m not alone, there are far more credible people than me that have the same view) is that it’s far too easy to slip into overtraining using this approach, plus it can become a bit one speed in results. There’s a lot to be said for easy/hard regimes. I like long weekend runs or bike rides.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 March, 2021, 08:20:36 pm
I enjoyed my "intervals" so much today that I went all tempo for the 1.5km recovery segment to finish the session.   I appreciate that whatnI am doing is very little but it is a step or 10,000 in the right direction and Iam enjoying the variety.

Apparently I can get my jab locally tomorrow.    Very pleased about this.  As it's my recovery week I will not worry about missing a run or two should I get side effects.  🙂
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 23 March, 2021, 08:21:35 pm
I enjoyed my "intervals" so much today that I went all tempo for the 1.5km recovery segment to finish the session.   I appreciate that whatnI am doing is very little but it is a step or 10,000 in the right direction and Iam enjoying the variety.

Apparently I can get my jab locally tomorrow.    Very pleased about this.  As it's my recovery week I will not worry about missing a run or two should I get side effects.  🙂

:)
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 March, 2021, 07:29:16 am
Absolutely on aerobic base. I was just making the point that all of them did interval work throughout the year. Coe was known for low mileage, sometimes rumoured as c.40mpw. However, I think that understated it a bit and that he probably spent a large part of the year at 70 or 80+. Much of that would be easy, but he did a ferocious amount of interval/hard work too. So did the others of course.

It’s interesting, and your friends article makes the point, that there is more than one way to build the aerobic base and a lower volume of tempo runs is one option. So is doing repeated short intervals lifting HR close to HRmax - good for VO2max.

As a related aside, I think that so called ‘sweet spot’ training is an attempt to use tempo effort to build aerobic base without the time cost of easy cycling or running. The downside, in my view (I’m not alone, there are far more credible people than me that have the same view) is that it’s far too easy to slip into overtraining using this approach, plus it can become a bit one speed in results. There’s a lot to be said for easy/hard regimes. I like long weekend runs or bike rides.

I think it is clear that trainer road and other systems substitute high intensity endurance for aerobic capacity, so you can do a gran condo after their training but it is not necessarily good for you.  We also look at the professionals and we see the speeds that they do their long runs at and think that is a slow pace so we want to run/cycle the same.  What we do not see is the heart rate where they are running that pace at a HR in the 130s because they are pro.

There is also concern among coaches and parents of young female athletes regarding the instagram pictures put up by pros.  The pro puts up a very low fat picture just prior to competition but not the out of competition picture.  Young athlete thinks they need to be that slim year round and gets into anorexia, REDS, etc.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 24 March, 2021, 08:49:35 am
Absolutely on aerobic base. I was just making the point that all of them did interval work throughout the year. Coe was known for low mileage, sometimes rumoured as c.40mpw. However, I think that understated it a bit and that he probably spent a large part of the year at 70 or 80+. Much of that would be easy, but he did a ferocious amount of interval/hard work too. So did the others of course.

It’s interesting, and your friends article makes the point, that there is more than one way to build the aerobic base and a lower volume of tempo runs is one option. So is doing repeated short intervals lifting HR close to HRmax - good for VO2max.

As a related aside, I think that so called ‘sweet spot’ training is an attempt to use tempo effort to build aerobic base without the time cost of easy cycling or running. The downside, in my view (I’m not alone, there are far more credible people than me that have the same view) is that it’s far too easy to slip into overtraining using this approach, plus it can become a bit one speed in results. There’s a lot to be said for easy/hard regimes. I like long weekend runs or bike rides.

I think it is clear that trainer road and other systems substitute high intensity endurance for aerobic capacity, so you can do a gran condo after their training but it is not necessarily good for you.  We also look at the professionals and we see the speeds that they do their long runs at and think that is a slow pace so we want to run/cycle the same.  What we do not see is the heart rate where they are running that pace at a HR in the 130s because they are pro.

There is also concern among coaches and parents of young female athletes regarding the instagram pictures put up by pros.  The pro puts up a very low fat picture just prior to competition but not the out of competition picture.  Young athlete thinks they need to be that slim year round and gets into anorexia, REDS, etc.

Well there is a long history of eating disorders correlated with athletics, particularly in females. It’s not always clear if the disorder drives the attraction to athletics or the desire for performance gains the disorder of course, but it’s a big problem.

You could add that, as discussed elsewhere, there is more than one way to achieve low body fat - particularly if you are concerned to maintain muscle mass/power...
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 25 March, 2021, 09:14:58 am
Another slow run this morning - pushed it out to an hour, which is about the most I can fit in before starting work.

Oh - and it was raining moderately, I didn't wear my waterproof - result, bleeding nipples

That woke me up when the shower gel hit them.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on 25 March, 2021, 10:31:54 am
Well that was.......... different. I had a bowl of cereal before I went out this morning, something I don’t do. I’m assuming this was why it was very difficult to get going an wishing 300m I was walking again. I looked at my watch and saw that my hr was 110 and starting to fall. I decided I’d try and keep it between 100 and 110 which as my run progressed moved to between 105 and 115 then 110 and 120 and then 125 and 115. It meant many more visits from UJ but over all my time is the same as Monday for the route and the ToJ has awarded me with some anaerobic effort, albeit of no benefit.

The approach needs more planning and refining, but, surprise surprise, doing something everyone else does actually works.  ::-)

I’m going to have to be more disciplined about my diet though, I’m trying to carry far too much excess baggage right now. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 March, 2021, 12:37:07 pm
First run since Tuesday due to side effects of the Oxford Blunderbuss 5g nanoprobe.  Did a steady 6k to remind the body what running is.   Very happy to have survived intact and no ill effects.  That's recovery week safely navigated: second four week set of my new schedule starts with 10k on Monday.  Looking forward to it.  😀
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 27 March, 2021, 12:56:03 pm
I wimped out yesterday due to the weather. I don't really mind running in the rain, but high winds are more problematic. We have enough bits of tree flying around without giving them targets to aim for. And the wine on Thursday evening may have influenced my decision.
So, I moved my usual Sunday run to this morning. 10k, including a 80 m climb in the first two km, in just under the hour.
I'm not training or working towards any targets at the moment. I just want to be outside doing something physical for an hour or so as often as I can. I am in danger of spending my entire life sitting on this chair looking at one screen or another if I don't.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 27 March, 2021, 11:09:01 pm
First run since Tuesday due to being kna.... red at the end of the working day. My how chuckles when the FT ran a story about us middle class layabouts having more time due to Covid... anyway 6 miles tonight and feel better for it. It was quite nice to have an hour away from teenager doing escape velocity grumpy tbh. Mrs S walked the dog while I ran!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 March, 2021, 02:41:18 pm
Ah, bugger.

All ready to go out for 10k then phone rings.  An hour of real life happens.  Put phone down and prepare to depart, albeit later than I would normally go and then...

... yet more real life!

Sets alarm for 05:30 tomorrow ...
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 29 March, 2021, 06:18:47 pm
Doesn't get dark until 7.30pm. Still time...

I've not run for 3 weeks. Got 2 weeks holiday coming up so will restart
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 March, 2021, 06:45:33 pm
Doesn't fit my schedule or my preferences.

I have my alarm set for 05:30.  It will be a pleasant 10k before breakfast.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 March, 2021, 08:25:48 am
Awake at 05:30 I jettisoned ballast, brought the milk in, put the oats on to soak, did some stretching and left the house around 06:20 to walk (warm up) to my start point.  The orange glow of the sun was already showing in the east as I set off for my run.  An uneventful 10km later having kept the max hr below threshold and having done a very satisfying and consistent pace with very little variation throughout, the deed was done. 

Back home.  Bowl of porridge consumed and a large mug of coffee stands before me.

I'm baking sourdough today too.  I fed the starter yesterday and I'll begin the process once I have downed coffee and chilled a bit.

Oh, must ring eldest offspring as it's his 37th birthday today.  He is a great source of pride to me but please, don't tell him.   🤫
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 30 March, 2021, 09:16:33 am
Nicely set up for the day  :thumbsup:

I drove in today, so will get out for run later.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 March, 2021, 09:45:19 am
I had a bad night and was still awake at 4am so when awoken by sarah I was very tired. Other excuses include the groceries arriving at 10am.

A chat with sarah (she chatted, i listened) she is worried about me. What little motivation I can usually muster is gone. I know that if I go out for a walk or run I’ll feel good, but then I’ll feel guilty about what I didn’t do, or about enjoying myself while sarah is working. So I’ll probably sit here and not do what I wouldn’t do if I went out and at some point the guilt or worry that sarah will get upset with me might drive me to do some chores. Sorry.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 March, 2021, 10:06:45 am
We all have lows Beardy.  I don't even know what the hardest part is.  After my low mileage recovery week further interrupted by covid jab and side effects I all-too-easily opted out yesterday.  HF encouraged me to go later in the day but I made weak and feeble excuses.

I went to bed last night feeling sorry for myself but, as often happens with me, I woke with a mix of determination and dread.  Once running of course the dread disappears.  I know that I am fortunate that my mind works this way because I also know that for many folk the mental blocks and barriers are stronger than mine.

Hope that you can muster some tuits soon Beardy and get back on track.  I harbour plans to travel and meet a few of my virtual running buddies when it is possible and go for a run with them.  Pace and distance are irrelevant and you are on my list Beardy.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 30 March, 2021, 11:22:42 am
Many of us suffer from lack of round tuits.

Can you make an agreement with Sarah that she will tell you to go for a run, and then you go?

That way it isn't you being selfish and not doing chores, but doing what you are told.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 30 March, 2021, 11:26:02 am
I had a bad night and was still awake at 4am so when awoken by sarah I was very tired. Other excuses include the groceries arriving at 10am.

If you are anything like me you will feel better if you do go for a run. I've never got out there and regretted it. Plus it's an amazing day, is you may sleep better if you run.

A tactic I use is automatic-pilot. If unmotivated, I switch it on, go and get changed and out of the door without letting myself think about the run.

Where do you live? Can you treat yourself to a drive out to somewhere you love to run?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 30 March, 2021, 11:41:13 am
but then I’ll feel guilty about what I didn’t do, or about enjoying myself while sarah is working.

I fully understand this.  Phyllis will tell me that I am free to do what I want and she is enjoying her work BUT I find it really difficult when down to accept that so I will instead do bad work at my computer.  I have no answer except to try and believe her. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 30 March, 2021, 01:01:59 pm
I feel guilty for taking time to go kayaking.

Mrs C tells me it is a choice; go kayaking, or divorce.

(she also bought me a mug that says 'I go kayaking because punching people is frowned upon')
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 30 March, 2021, 03:11:33 pm
Perhaps this needs splitting.

My father once told me that I was bone idle, lazy and it would be “clogs to clogs in 3 generations”.

I have lived with that all my life.  I do not work well in a structured time managed fashion but am intuitive and innovative. The message though that I hear is that I am idle.  I have been to counselling and I know that my colleagues think I work exceptionally hard, I still find it hard to believe.

I think that may also be why I find it difficult to go for a bike ride.  Every ride must have an aim and training aspect.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 30 March, 2021, 05:16:53 pm
You are an anaesthetist, right? Definitely nothing to prove to anyone.

See Philip Larkin's poem about mums and dads.

I am bone idle, though.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 March, 2021, 06:23:24 pm
I suffer from non-culpable laziness. I find doing anything extremely hard, even things I want to do and know I will enjoy. I can develop plans and design processes but none of that is worth spit if you can’t actually get off your arse when the reminder pops up. I’ve been fighting this all my life, but these days the antidepressants rob me of the power phases of my personality.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 March, 2021, 08:03:39 pm
That's an interesting definition there.  I definitely suffer from ICBA-edness which has shadowed me a of my life.  Even things that I really want to do I find self-motivation sadly lacking for.

I could easily be a total slob.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 April, 2021, 07:53:39 am
Out the door around 06:30.  A lovely cool morning with lots of splendid cloud cover to keep the bastard sun from my eyes.  It was the intervals session today and I enjoyed it no end.

The joys of early runs have returned and I am looking forward to the next six or seven months of fasted sunrise running.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 April, 2021, 08:01:28 am
Out the door at 06:15 today.  Warm up walk to the old railway cutting then a 1 hour low hr session.   This is the fifth week of this and I have improved my pace by 10 seconds per km and I now do a full hour whereas I only did 6km in week 1.

I notice that I can keep my hr closer to the max now without exceeding it.  I don't know if that is progress or not.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 April, 2021, 08:26:44 am
Slept through my alarm yesterday so I go up early-ish today instead and went out for a bracing 8km.  Clear skies and lots of low sun so I tinkered with my planned route to minimise time running into the low sun. 

Really enjoyed myself: the porridge is bubbling away and I have a mug of hot coffee to hand.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 04 April, 2021, 08:35:51 am
Your life is good  :thumbsup:

I'm still in bed. I had chocolate for breakfast. Not the best of starts for a healthy, productive day.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 April, 2021, 08:45:18 am
I have to admit that life does feel good at the moment.  I have financial security, few worries and time to enjoy the simpler things in life.

I'll make not cross buns later too.  👍
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 04 April, 2021, 12:02:19 pm
I went out for a run earlier and ended up doing 5k, my second this week (did 5k on Good Friday). I normally just run for 30 minutes which works out at about 3.7k for me.

Anyway, today was also my fastest, at a shade under 39 minutes for the 5k.

Feeling quite pooped now and off on the bike to meet a friend for an ice cream, but I am happy that the running has gone well this week. We have snow the next three days so no running then.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 05 April, 2021, 11:36:42 am
50 knot winds. Minus 2. Blizzard.

Must be time to go bog running and scrambling.

Fantastic fun.

Tore my dryvent jacket on barbed wire though 😞
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 05 April, 2021, 11:44:22 am
Evening run on Saturday, firs run for a couple of weeks. The great thing about running at that time is coming off the Downs just as the sun begins to set, you see the whole of south Bristol begin to light up in front of you, but it's still light enough to see Dundry and Freezing Hill in the distance.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 05 April, 2021, 12:35:02 pm
Comedy size winds yesterday on Arthur's Seat, could hardly stand up on the summit.
Tried a different variation on the second loop, hoping for some shelter. Alas no shelter to be had, and I was rewarded with an altogether more brutal and technical ascent!

https://www.strava.com/activities/5068582067

What I'm trying to do here is determine at what point my effort is best spent by dropping to a walk on the steep stuff.
I've not determined that yet, and was maintaining a running cadence the whole way.
That may not actually be the optimal solution.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on 05 April, 2021, 01:29:07 pm
Emergency travel to M-in-L* yesterday has put paid to my weekend in general including my running. I did bring my running gear, but I’m staying in the Pennines and level ground only lasts for about 47cm in any direction** and I’m not feeling up to that just yet.

*When Sarah’s sister, a GP, calls and says mum is very poorly and you should visit, you don’t take that as an advisory to visit in the next few weeks. she’d rallied some yesterday, but sarah and her sis are there again today. Everyone knows we’re in the end game, but it’s general wornoutness rather than a specific disease so she could rattle on for a couple more years yet.

**That’s indoors! Both floors have steps between rooms. It’s very pretty in a post industrial way, but it’s not the Dales.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 April, 2021, 01:46:23 pm
Some things in life are even more important than going for a run Beardy.  There is always tomorrow.  You have your partner and her family to put first right now.

May the thoughts be with you.

Title: Re: Beardys running log - Ct5k
Post by: Feanor on 05 April, 2021, 06:45:30 pm
^^ Wot PB said.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 05 April, 2021, 09:35:31 pm
Life is tough. The running will still be there later.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 April, 2021, 12:38:30 pm
It might be clear skies and bright sunlight but it's brass monkeys too.  11km in shorts.  Felt fine until it came to the cool down walk.  Never a more appropriate name for the shiver home.  🥶
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 08 April, 2021, 08:16:56 am
Wet and windy.
Didn't really feel the motivation, but it is always good to get out. Achilles a bit twingy. Take it easy.

2km from home, achilles gets to be much more than twingy. Walk/dogtrot home, limping. No running for me for a while. Arse.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 08 April, 2021, 08:26:29 am
Charley I feel your pain. Mine has settled to the point where I have jogged 100gards to the shop and back without a twinge. I am giving it another few days then restarting. Good luck.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 April, 2021, 10:15:15 am
Fingers crossed here as all is going well for me at the moment.  Wishing all those crocked a speedy return to wingless flight.  😉

About to start my stretching routine before getting out for my intervals session.  I am slightly surprised at how easily I have taken to four sessions a week and just how much I am looking forward to my runs at the moment.  Having a programme of varied activities seems to have removed the boredom element.  The ToJ appears to be grudgingly appreciative of my current levels of motivation too which is bizarrely nice.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 April, 2021, 11:58:05 am
Normal service resumed: from the ToJ that is!

I've just had what I consider to be a great intervals session with some tempo to finish off and ToJ has demoted me by 1 on the VO2 max and labelled me unproductive.  It really is stupid because if it looked at my last 6 weeks all I have done is progressive.  I don't understand why Garmin would sell a device which could demotivate the punter by being so poor.  I am no olympian but there is no need for Garminnto be a pompous ass about it.

Fuck Garmin.  They are not going to undermine my achievements. 

As I say, it was a good session.  I enjoyed it and was able to put more effort in and do some faster intervals as well as some decent tempo by my standards to finish. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 April, 2021, 09:35:19 am
OK, I admit it.  Garmin really got under my skin yesterday.  So much so that I have decided not to run today in spite of it being a run day in my schedule.  I just cannot be arsed.

I need a reliable recording alternative to Garmin without all the crappy and demotivating metrics.  I just need a very very small subset of the info that it is giving me.

Livetrack is invaluable so people know where I am if I have an accident.  I would like the map of my route, my overall time and distance, and to be able to track and manage my heart rate.  It is useful to be able to record how much running I have done each day/week/month/year but I could record that on paper or in a spreadsheet.  It is good to know how many kms my shoes have done for wear and replacement monitoring but again, I can record that on paper etc. 

Almost everthing else that Garmin gives me causes me more stress than benefit and I was better off without it.  I do not need my apparent VO2 max, how many breaths I take whilst running, my supposed fitness age or even my blood oxygen level 24x7.  And, I do not appreciate being told that I am unproductive or in recovery when the evidence of my recent running activity which is all in Garmin's cloud cuckoo land totally contradicts such fuckwittedness.  I am surprised that it doesn't grumble at me for not taking a dump at exactly the same time every day.

I suspect that all so-called fitness trackers and watches are equally full of shit.

Sensible suggestions only please.
Title: Re: Beardys running log - Ct5k
Post by: L CC on 09 April, 2021, 09:54:51 am
It's Garmin, so it will be neither intuitive nor well explained an a manual, but is there any way you can turn off the guff you're not interested in annoyed by?

Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 09 April, 2021, 09:56:45 am
Know what you mean about Garmin being a bastard sometimes, but....


it was a good session.  I enjoyed it 

...is what really matters, no?  Not what an algorthym says.

Shoes on , off you pop ....   ;D
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 09 April, 2021, 10:16:08 am
By the way, Beardy's running log Cr5k has now become an intense psychodrama, a struggle for supremacy and control between PB and his watch.  ;D

Watch out for the later installment when Flatus recounts how he got dressed for his first run in 5 weeks but realised he just couldn't be fucked.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 April, 2021, 10:18:06 am
It's Garmin, so it will be neither intuitive nor well explained an a manual, but is there any way you can turn off the guff you're not interested in annoyed by?

Indeed and I have just cut out yet more of the metrics.  Thanks.  🙂

Know what you mean about Garmin being a bastard sometimes, but....


it was a good session.  I enjoyed it 

...is what really matters, no?  Not what an algorthym says.

Shoes on , off you pop ....   ;D

Thanks but the mindset just isn't right today.  A day off and a clear out of more nagometrics might just help. 

When anything that is supposed to make you feel good feels like a chore it loses it's appeal.  A rest day, early start and an hour of low hr shuffling as dawn breaks will hopefully reset the mind.

By the way, Beardy's running log Cr5k has now become an intense psychodrama, a struggle for supremacy and control between PB and his watch.  ;D

Watch out for the later installment when Flatus recounts how he got dressed for his first run in 5 weeks but realised he just couldn't be fucked.

🤣
Title: Beardys running log - Ct5k
Post by: Davef on 09 April, 2021, 10:22:43 am
I do most of my running without, especially long runs. I take a phone in case of emergency but that is it.  I would recommend doing this for at least one run a week.

Edit: I recently used a watch on my long 18 mile off road route that I have been using for over a decade. Turns out it is disappointingly only 16.5 miles.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 April, 2021, 11:39:34 am
Many of them, including Strava, are full of pooh.

Particularly regarding elevation gains.

The area around me can best be described as 'hummocky'. I suspected Strava was only recording transitions over contour lines - so at 10m intervals. However, my recent off-road run took me to a trig point at 103m. Strava recorded that as 'max elevation 87m'.

I think that it probably isn't even noticing if I go up and down something only 10-15m in elevation change.

A Sailing/boating app from the RYA proports to save your track (so if you go missing, the coastguard/RNLI can be notified). It is frequently 2km out.
Title: Re: Beardys running log - Ct5k
Post by: Davef on 09 April, 2021, 01:16:56 pm
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 09 April, 2021, 03:49:18 pm
Got out for a gentle 5k, which turned into a difficult 5k for a spell when a stitch struck. Carried on through it and it went away eventually. Glad to get out after a few lazy days this week.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 April, 2021, 03:50:03 pm
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.
I guess they are too tight to pay for OS data.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 09 April, 2021, 06:05:31 pm
Got out. Ran 2 miles. Go me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 April, 2021, 06:10:37 pm
I have been for a walk, watched some Poirot on YouTube and spoke with the eldest son who has just bought himself a low mileage 3 year old 3 series BMW.   He went to collect it so he could drive it back and is currently causing a traffic jam somewhere in the Cotswolds.  😊

Brane reset: more dumb features disabled on the ToJ and plans for a 1 hour low hr run in the morning.   Now I need to prepare my great big Greek supper and enjoy ZoomPub with some friends.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 09 April, 2021, 06:45:28 pm
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.
I guess they are too tight to pay for OS data.

They describe here how they calculate elevation:
https://support.strava.com/hc/en-us/articles/115001294564-Elevation-on-Strava-FAQs

If your device has barometric elevation data, and the device is in their 'good' list then the elevation from the device will be honoured.
Otherwise, the elevations are corrected to their crowdsourced elevation data.
Failing that, they fall back on some public elevation data ( SRTM? ).
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 April, 2021, 07:40:19 pm
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.
I guess they are too tight to pay for OS data.

They describe here how they calculate elevation:
https://support.strava.com/hc/en-us/articles/115001294564-Elevation-on-Strava-FAQs

If your device has barometric elevation data, and the device is in their 'good' list then the elevation from the device will be honoured.
Otherwise, the elevations are corrected to their crowdsourced elevation data.
Failing that, they fall back on some public elevation data ( SRTM? ).

Quote
We do some smoothing to the data, which includes discarding outliers to reduce noise.

The elevation change needs to be more than 10m or it gets smoothed out.

So if I'm going over ground that is up down up down - then it is likely to lose lots of small 10m chunks.

That accounts for the carp figures I'm seeing.

Very very few people jog around here - and I've never seen anyone else off-road.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 06:35:57 am
Almost ready to leave the house.  It's a nice looking morning out there though the temperature is hovering close to zero oC.

Just need to offliad ballast and then I'm out of the door.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Davef on 10 April, 2021, 07:55:01 am
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.
I guess they are too tight to pay for OS data.

They describe here how they calculate elevation:
https://support.strava.com/hc/en-us/articles/115001294564-Elevation-on-Strava-FAQs

If your device has barometric elevation data, and the device is in their 'good' list then the elevation from the device will be honoured.
Otherwise, the elevations are corrected to their crowdsourced elevation data.
Failing that, they fall back on some public elevation data ( SRTM? ).
That is what I was saying. By “crowdsourced” the crowd they are referring to is other strava users. More cyclists are likely to have barometric altimeters than runners and tend to be more constrained by route so the data is way better on road.

The thing with barometric altimeters though is that they are incredibly good at measuring altitude change but rubbish at absolute altitude so need calibration either against gps or manually. I first saw this comparing device altitude data from a ride I did with someone starting in a different location (the investigation was due to having a different maximum height and we had visited the same high point). The altitude data was exactly parallel (freakishly so) with a difference of about 12m. Identical, but checking against the known spot height on the route mine was all minus 5m and his all +7m.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 08:14:11 am
Job done.  Feeling more in tune with the world again.    :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 10 April, 2021, 08:17:15 am
Fantastic  :thumbsup:

I broke the crust of a 5 week break with a 2 mile run yesterday.  Think I might do the old faithful 6 miler to the Gothic Mansion today, but slowly.  I want to get back to the point where I just want to run, and find a way to integrate it with my cycle commute.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 09:29:24 am
I'd never cope with five weeks off.   You must be a bit of a butcher's dog.  😉

It was low hr run today and I took the opportunity to think through my Garmin anxiety.  Yes, I gave it a label so I can compartmentalise it and devise a strategy to cope with it.  fboab was very helpful in reminding me that I can turn these metrics and stats off which I have now done but I also got to thinking about what I need from a wearable in future and what is the best way to record my training for my benefit.  I also got to thinking about what I would say to a personal trainer whose approach was demotivating given that Garmin has lofty ambitions to be your PT on your wrist.  It wasn't polite: Garmin beware!

I think Garmin miss the point badly with wearables.  Clearly they need to demonstrate to elite athletes and their coaches just how useful these devices are but in doing so they have forgotten about their core audience, the people who actually buy the products and make their business viable.  It would make sense to have a fully customisable profile of the wearer and respond in a more AI and intuitive way than to have a nagging one size definitely doesn't fit all approach.

Having drawn up a list of what my next wearable must have and what I must be able to disable I shall buy the next device with far more awareness. 
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 10 April, 2021, 09:39:48 am
My Garmin demoted me by one VO2 max point yesterday, and frankly I deserved more. I'm four points lower than last May when it told me I was in the top 1% of age range. Now I have the ignominy of only being in the top 5%.  ;D  And that is the thing about the Garmin metrics...they are a double-edged sword. I love it when they promote me, say nice things about me, tell me I'm awesome, but when I put in days of hard training and they tell me I am 'in recovery' I have to be careful to not let it get to me and demotivate me.

I'd never cope with five weeks off.   You must be a bit of a butcher's dog.  😉

I am younger than you, and up until last May was in very good holistic shape. 90 minutes of yoga and pilates per day up until that point meant that I think I can still get away with a few things that would stop others in their tracks.  Yesterday was a bit weird...biomechanically everything felt amazing. Form felt really good. I walked a warm up for 5 minutes then when I started running I found I was at a 8min/mile pace with ease (in terms of muscles/joints). However I was pretty much a whole zone up on heart rate than I would have been 5 weeks ago.



Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 10:36:11 am
That's interesting. 

In that same 5 week period I have done five weeks of progressive running mixing easy and harder sessions, working at keeping hr low on three out of four, steadily extending my longer session and doing an intervals session.  At first Garmin was happy and promoted me one VO2 max in week 2 and then another in week 3.  All seemed to match how I was training though I was cautious of praise thrown at me by the ToJ.  And then for no apparent reason I am demoted a VO2 max point, relegated to serial couch potato (unproductive) and generally chided and scolded for making the effort.  The thing is, I don't feel how it tells me I feel:  I feel fitter, stronger, more powerful and more capable.  During my latest intervals session I could sustain my tempo finish for longer and my 100m "sprints" are improving.  It may only be an average of a second or so but I am improving.

And yet Garmin ...

Now, I am not in the top 5% or even 30% for my age but I knew that when I started my mission to get fit again.  I am not even sure how that metric is derived because looking at the unfit hoardes in the town centre when I go shopping I must surely be in the top 10%.  I can only assume that Garmin believes that the human population consists mainly of elite athletes and a few chronically ill people.  🤔

Anyway, I am genuinely pleased with my progress (and it is real progress) so Garmin can go shove it's algorithms up it's oximeter!
Title: Beardys running log - Ct5k
Post by: Davef on 10 April, 2021, 11:31:54 am
The low hr running is going to make it more difficult for garmin to estimate vo2 max accurately. It is a bit like estimating the top speed of a car by driving it at 20 miles an hour and listening to the engine sound.

I tend to do long slow meanders on the bike (collecting VeloViewer tiles) and more intensive runs. Garmin is convinced when I don the bib shorts I also swap out my cardio vascular system for one with a much lower vo2 max.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 12:52:50 pm
That's interesting.  Garmin tells me that I have a low aerobic shortage even though only this morning I did 1 hour of low hr.  It also says that my training load is too focused on high intensity activities even though I only do one high intensity session a week.  I do two medium intensity sessions keeping my hr under control and mainly succeeding in not going anaerobic.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 10 April, 2021, 01:07:48 pm
10k @ 9.5min/mile.  First 4 felt great, last 2 felt stiff
Title: Re: Beardys running log - Ct5k
Post by: CrazyEnglishTriathlete on 10 April, 2021, 08:31:28 pm
I was thinking about getting a Garmin watch, but this conversation is putting me off the idea.  I will just blame Friday's slow average pace on the number of stiles and kissing gates I had to navigate, without the science discrediting this excuse  :facepalm:
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 10 April, 2021, 08:33:35 pm
It's not average speeds that are the bone of contention, its the fitness metrics. I think you have to take the long view with them.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 08:52:10 pm
I have been using a garmin with "fitness metrics" for 3 years.  How long does it need I wonder?

Garmin is very good at recording your exercise sessions but the "extras" are totally shite in my opinion.  Stick to distance, time, splits, etc. and it is probably fine but as soon as it tries to nanny you about training plans and fitness it gets all up itself.   My Garmin anxiety isn't healthy in any possible way.

I cannot see me replacing this Thief of Joy (incredibly apt name I gave it) with Yet Another Fucking Garmin.  I'll probably go back to something very basic in future.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 10 April, 2021, 08:57:02 pm
I have been using a garmin with "fitness metrics" for 3 years.  How long does it need I wonder?

By long view I mean a general trend over many months, rather than worrying over a week or two. (speaking from my POV here.. I don't know what your Garmin is telling you)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2021, 09:35:17 pm
It's telling me all lies I tell you, all lies!

I was happy with my 735XT but it decided to disintegrate after two years and a few days and foolishly I upgraded to the ToJ.   It's all my own fault.  🙄
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 11 April, 2021, 09:19:10 am
Back out this morning.  3km mixed fields and road, slow and steady but not even a twinge.  Breakfast and a long walk with Reverend B as it is her Christmas holiday. 

Running can resume!!!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 April, 2021, 10:15:50 am
Another one returns ...    :thumbsup:

Just discovered that for some unknown reason Garmin stopped sharing with Strava after 3rd March.  I can only assume that a software update caused the link to be severed.  I use Strava as cloud storage backup ever since the great Garmin hack of 2020.   The link has been restored.
Title: Re: Beardys running log - Ct5k
Post by: Davef on 11 April, 2021, 06:10:08 pm
I had a bit of calf tweak six weeks back. Took 3 weeks off running and then just low intensity for a couple of weeks. Properly tested it out today - fastest 5k for a while.

Can’t wait for Parkrun to start again (at some point).
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 April, 2021, 01:10:25 pm
Just back from a 12km run.  A bit sunnier and warmer than forecast but it didn't stop me or slow me down.  I am pleased with my average pace and hr which has definitely reduced on average over runs since I have been doing the extra low hr sessions.  Good news imo  👍

ToJ is still complaining but I'm beginning to see it as that moaning uncle who always grumbles about something.   I've had a great run but ToJ's glass is half empty!
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 13 April, 2021, 11:45:46 am
Went out intending 5/6k and just carried on to do 10 in the end  :thumbsup:

A few twinges in my calf midway but babied it a little and seems ok now - ask me again tomorrow  :P

Was just about the right temperature out there for me which is a big change from yesterday.

It's still pretty amazing to me that I can just go out and run like that, it was only 27th April last year that I started C25K from a base on no running beyond a dogtrot for the train when running late. I knwo I had the cycling base fitness but even so  :thumbsup: :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 13 April, 2021, 05:52:57 pm
Went out for a run at lunchtime, and got chomped by an out-of-control dog half a k from the end!

Ripped my top, and left a fairly deep inch-long gouge in my arm.
Phone consultation with the quack, and I'm on ABx.

Bah!

https://www.strava.com/activities/5118589255
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 April, 2021, 06:11:55 pm
Top stuff Ashaman42.  👍

Bad news Feanor.  👎   Did you get owners details perchance and wi you report the incident?  I know an out of control dog largely behaves badly because of the owner but that is a risk to anybody and especially children and less capable adults.

I am setting an early alarm to get out for intervals in the morning.   🙂
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 13 April, 2021, 08:50:28 pm
I didn't get details, as I was within 500m of the end with a PB in sight, and didn't realise that I was bleeding fairly profusely.

In retrospect, I should have done.

A quick squirt of water and clean-up at the car, and then a more thorough clean-up back at the office, and all seems fine.
But it's a surprisingly deep gouge.

A phone consultation with the GP, and I'm on ABx just-in-case, which I'm not really sure is a great idea but I'll go along with it.

T'is naught but a flesh wound. I would describe the mutt as 'over-excitable' rather then 'malicious'. The sight of a running creature seems to trigger something a bit primeval in their branez. Whether as potential prey, or as a fun running partner is not always clear.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 April, 2021, 07:21:38 am
Still not be best thing though.

Been out for early intervals.  Great way to start the day.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 15 April, 2021, 08:42:41 am
8km done.  My longest run in over 6 weeks due to my achilles.  So good to be getting back into it.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 April, 2021, 09:35:43 am
Lovely clear, crisp morning when I left the house at 6:30a.m.   There was a little frost in places on the ground and plenty of car windscreens iced over but the sun was also out to play.  The big, bright orange fireball to the east gave the streets a warm and inviting glow in stark  contrast to the chill sub zero air.  Brrrrrrr!!!

Another 1 hour low hr session along the old railway line and home in good time for porridge and coffee.  It's shopping time for me now.  🤔
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 15 April, 2021, 09:42:35 am
 :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 April, 2021, 12:26:35 pm
:thumbsup:

 :thumbsup:   :thumbsup:   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 16 April, 2021, 01:37:20 pm
I was planning to run today but after a busy week re cycling and running the tendons/ligaments down the back of both knees were quite sore last night.

They feel much better today but I want either a long ride or a long walk at the weekend so I'm going to err on the side of caution and have a rest day today. Will run whichever weekend day is free.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 April, 2021, 01:39:09 pm
Overslept this morning so didn't run.  No big deal: I shall complete the week tomorrow morning.

Next week is week 8 / recovery week 2 of my 12 week plan.  I am still motivated in spite of external factors and I have fully shifted to early starts for the rest of spring and summer.  The alarm is set for 5:00a.m. tomorrow.  However, with all my faffing about I will not be leaving the house before 6:00a.m.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 16 April, 2021, 06:58:51 pm
Just below zero when I got out at eight this morning. Wonderful morning for a run, bright, sunny, woodpeckers drumming.
At one point, I was running up a tarmac path (most of that route is on grass) when I heard a noise behind me. It was the hooves of two very young lambs who wanted to run with me, until mum's bleating persuaded them to go back to her.
Title: Beardys running log - Ct5k
Post by: Davef on 17 April, 2021, 08:11:50 am
I didn't get details, as I was within 500m of the end with a PB in sight, and didn't realise that I was bleeding fairly profusely.

In retrospect, I should have done.

A quick squirt of water and clean-up at the car, and then a more thorough clean-up back at the office, and all seems fine.
But it's a surprisingly deep gouge.

A phone consultation with the GP, and I'm on ABx just-in-case, which I'm not really sure is a great idea but I'll go along with it.

T'is naught but a flesh wound. I would describe the mutt as 'over-excitable' rather then 'malicious'. The sight of a running creature seems to trigger something a bit primeval in their branez. Whether as potential prey, or as a fun running partner is not always clear.
Left arm ? Were you following the CIA training ?
https://youtu.be/EiA7WEmBaFo (contains swearing)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 April, 2021, 08:54:49 am
Bah!  Slept through again.

My body clearly wants sleep.

Try again tomorrow morning ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 17 April, 2021, 12:53:55 pm
Got out for 9km at a steady pace. Building back slowly.
Quite warm this morning.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 17 April, 2021, 04:39:51 pm
Did a 10k hill run today, which was fine, but I rode 35k to the start and then 35k home at the end with a rucksack containing trail shoes!

The ride home was a bit of a sufferfest.
My legs were empty, my ankle was hurty and I had an ever-strengthening headwind the whole way back!
Stopped for an ice cream in Kemnay, to recharge a bit.

https://www.strava.com/activities/5141733463
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 April, 2021, 08:56:36 am
4k to start the day off.  I have had a niggly piriformis ache on the opposite buttock for the lat two runs so cut the run short and did lots of stretching.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 18 April, 2021, 12:21:26 pm
Gentle 10k this morning. (A few years ago I never thought I'd type something like that)
Organised events are starting up again. There was a large banner in one of the car parks in the country park with Quantock Orienteers and there were signs warning of runners and walkers crossing the roads. Lovely morning for it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 April, 2021, 04:38:22 pm
The vicar had commandeered the garden for a wedding meeting so it was either be sent to my room or go for a run.  10k done, piriformis not a problem.  Slightly higher HR than I would like but I am still reconditioned and it is a lot warmer than my usual running times in the early morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 April, 2021, 07:42:35 am
Finally dragged myself out this morning after three days of inactivity.  I was a little surprised by the volumes of traffic and equally disappointed by the vaporisation of fellow early runners. 

This is a recovery week so I did a steady 6k and enjoyed it.   

Even with all of my lofty ambitions of half marathons and more I cannot help but feel that anything up to an hour or so is the sweet spot for being able to enjoy the effort, feel the benefit, know that my day is not shot due to fatigue and feel a little smug 😏 .   
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 April, 2021, 08:21:55 am
I’ve managed to get out of bed at the planned hour and I’m sitting here in my kit. Just one more step to go!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 April, 2021, 09:43:29 am
I’ve managed to get out of bed at the planned hour and I’m sitting here in my kit. Just one more step to go!

One step is a very short run.  😉

Go out and enjoy it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 April, 2021, 09:54:28 am
I did it. It only took me an hour from getting up to getting out, but I got out. It was slow, but I kept my HR over 120 for the most part and pushed it up to 160 a couple of times.
Hopefully it’ll be easier to get out on Wednesday.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 19 April, 2021, 11:39:31 am
Nice one beardy.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 April, 2021, 11:51:43 am
Ta.

I’m feeling good about myself. I said to Sarah yesterday that I was going to get up at 8 o’clock and go for a run. I got up at 8 and went for a run. I’m not sure than many people would understand what an achievement this is for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 April, 2021, 02:17:04 pm
Well done Beardy.  Always feels better afterwards imo.   😀  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 April, 2021, 02:20:08 pm
Gear all laundered and aired ready for tomorrow mornings run.  :smug:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 April, 2021, 05:08:30 am
Could be the warmest dawn of 2021 to date.  Shorts and a tee will suffice even though it's low hr day.  🥵  😉
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 21 April, 2021, 08:27:13 am
I’m currently looking out at a grey and blustery day trying to muster the motivation to go out there. The antics of the wagtails in the front hedge are amusing me though.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 21 April, 2021, 08:49:23 am
similar here.  I have had poor sleep for 2 nights now due to existential angst.  I am in the middle of a fairly boring meeting currently then have another meeting and then may get an opening before the afternoon meeting.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 April, 2021, 09:35:43 am
C'mon folks: it's a perfect day for a head-clearing trot.

Quite a few out this morning and I really enjoyed getting to the end of the 8km run along the disused railway today.  It felt tougher than usual but not enough to deter me.

Porridge and coffee followed and it's now YACF time (Yet Another Coffee Fix).  🙄  🙂
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 21 April, 2021, 10:33:32 am
I was going to run before I fired up the 3D printer but forgot and it's twenty minutes in to a four hour job.

However my partner is in and there's not much correction that can be made if it starts going wrong bar turning it off so once I've seen it do the first few layers I think I'll head out anyway.

Until then I ought to have a rummage in the shed and get the last few bits and bobs into the skip before it's collected tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 21 April, 2021, 11:22:03 am
Run done. Fsvo run in any case.

I really struggled to get my HR up today, even to the dizzy heights of 120, but i still did my 5k slightly faster than Monday.

Cool down, shower and breakfast to do. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 21 April, 2021, 01:59:44 pm
Thanks for the encouraging words PB.  I got out and did my 10k.  Not fast or pretty but done.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 April, 2021, 08:04:21 pm
My pleasure Chris.  Well done to both yourself and to Beardy.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 21 April, 2021, 08:30:43 pm
My WFH involves very early morning meetings sometimes, with clients in the Mid and Far East, and late meetings with cow-orkers in the US.
So some days can be quite long.
So I have no qualms about taking a 2 hour lunch break in the middle of that.

And so today, I had another go at Kerloch, a local 15k hill route.

This remains at the absolute limit of what my injured ankle will put up with, and the drive home was uncomfortable.
Hurtyness has now dropped back, and I'm now able to walk without limping.

A slow recovery.

https://www.strava.com/activities/5166079254
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 22 April, 2021, 01:18:45 pm
Didn't get out yesterday in the end as the shed clearing became more involved than expected.

But I did manage to get out for 6k before lunch today. Chilly warmup walk, bright and clear and sunny but a stong cold north easterly wind. Was fine once I got going though.

That's now my 49th 5k (if you don't count the ones that were within my few 10ks) since starting running this time last year.  :thumbsup: :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 22 April, 2021, 02:13:46 pm
Congratulations.  I must count mine up as well.  I am hoping to get out this evening.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 April, 2021, 08:19:54 am
Another great start to the day.  Really enjoyed the cool air and the long shadows of dawn as they crept across the landscape.   Porridge and coffee consumed: time to start the process of baking sourdough loaves.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 April, 2021, 08:22:23 am
Just bleedn’n knackered this morning. Not the best nights sleep and feeling a lot fat. Should I just accept that it’s not going to happen today, or see how it goes? Part of me says just throw the towel in, but the belligerent part says see how it goes. It is a lovely morning out there.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 April, 2021, 08:27:13 am
Another great start to the day.  Really enjoyed the cool air and the long shadows of dawn as they crept across the landscape.   Porridge and coffee consumed: time to start the process of baking sourdough loaves.
You know, it occurs to me in starting this thread I’ve created monsters. Monsters who, through no malice on their part, show me up with regular exuberance and tales of dearing do.

Well done PB, it sounds wonderful and might, might I say, help in my own quest to enjoy the great outdoors this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 April, 2021, 08:33:22 am
 You have rather let the genie out of the bottle.  😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 23 April, 2021, 10:22:17 am
What about going for a nice walk instead? Some fresh air and sunlight. And if, after walking a while, you feel like speeding up a bit then you can. And if not you've still had had a nice walk.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 April, 2021, 11:35:45 am
Just comparing my stats from 12 months ago to now. 

12 months ago 6k was my long run.  At present I am running a 12k regularly but have in the past few months stretched to 15k and I have a 20 week plan to very steadily stretch to 2 hours for my long run on alternate weeks.

My pace over 6k is fairly similar which was a surprise.  Where the real differences are though is in hr:  I am about 25bpm lower now for both average and max hr and my current running is on roads and paths with hills (ok, not huge ones) whereas this time last year I was lapping my safe, flat local rec. 

I am only a couple of kgs lighter which I find a tad depressing but again, my clothes fitting is massively different from 12 months ago.  I have lost 2 inches around the waist and all of my clothes are now visibly looser on me.  My youngest son immediately commented on how much weight I have lost since I last saw him six months ago when in fact, I haven't.  So, shape has changed and muscle has replaced fat.

I am glad that I decided to do a "then and now" comparison and slightly relieved that it is definitely positive.

From March I have upped my running with a plan from 3 per week to 4 per week and my monthly mileage has upped by 50%.  It will be interesting to hee if I can make further positive progress at the end of my plan to get to 2 hours continuous.

So, how are others shaping up?
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 24 April, 2021, 05:57:27 pm
Still working on building up strength in my knackered ankle.
That's my main limiting factor right now, after about 15k it's just had enough.

Did my first attempt at a local hill called Morven today.
I've never run it before, but I've been up there on touring skis a few months back.

Although it's only 8k, the direct ascent can only be described as brutal: gaining nearly 700m in about 3.5k it's at the absolute limit of what's actually runnable for me. The descent, although less steep, is extremely technical for much of it's length, being little more than a rocky hare-track in deep heather. Care required.

Tomorrow's club ride will be a bit of an ask!

https://www.strava.com/activities/5183734826
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 April, 2021, 08:28:02 pm
I am still running but life and the black dog have taken their toll.  Starting this week I am aiming to get back to 4 runs a week and a couple of rides.  This will do my mood a lot of good and will get me back into the swing of running.  I have struggled to get the fluidity back after being off with my achilles which has been disappointing.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 25 April, 2021, 09:57:09 am
Sundays are supposed to be long run days, in my case, long being 10k.
Yesterday we had an al fresco lunch with some friends in the village. This involved too much food and a lot of wine.
The run is just not going to happen.

And that means I am going to miss my very first Strava challenge, which was to run 100km in April. I don't take that sort of thing very seriously, but it's still a little irritating. Oh well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 April, 2021, 11:19:13 am
I do Garmin challenges which are similar to strava challenges I guess.   I need to go for a 5k walk today to hit one (5k walk any time this weekend!!!) But more seriously, I am on a 10k steps  every day in April.  Today and Tuesday are my last remaining risk days as they are not run days. 

I have to go hunter gathering for dark chocolate later for sprinkling on top of the banoffee pie that I am making so I will ensure that I hit my step count and distance requirements via an extended route to the comestibles House. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 April, 2021, 08:30:55 am
Bah!

Having completed my April challenges I was supposed to rise early this morning for a dawn 12k.  The ToJ duly disturbed my sleep and I duly pressed the button and then fell straight back to sleep.  Oh well: the body know best I guess.  Perhaps I can blame my lovely banoffee pie ...  😋

The world has not ended.  I will reset for tomorrow.   My new task today is to recce (walking) some potentially new roads to increase my variety and pick up some victuals from a Coop en route. 
Title: Re: Beardys running log - Ct5k
Post by: Andy W on 26 April, 2021, 10:54:27 am
Has anyone on this thread attempted the Dr Philip Maffetone method of very low intensity? He recommends 180 minus your age. For me that’s 120 beats per minute. My resting is 50 bpm and maximum is 178 so 120 seems incredibly easy. That said, I completed a few five mile runs and at a10 m/m pace there was no aching or other from my legs
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 April, 2021, 11:13:22 am
Another 5k in the bag. The overall glow of well-being and smug is just lovely, and I even get approval from Sarah for getting on with it. There’s nothing like having done something to motivate you to do it again. Roll on Wednesday  :)

A well overdue change of focus has highlighted that I’ve been ‘coasting’ for a while now, but, over the last three runs I’ve seen a small incremental improvement in my pace.

I have until now been concentrating on being able to ‘run’ a set distance and have always seen a visit from uncle Jeff as a failure. This has meant that I have been pacing myself so that I achieved Jeff free runs rather than improving my cardiovascular system. I’ve now started to focus on HR which has shown up that my limiting factor is my breathing. So I’m embracing Jeff nd pushing myself to actually run rather than jog until I have to slow to catch my breath.

I think I’m going to be reading a bit of actual SCIENCE and setting myself zones and alerts on my ToJ next! And I might invest in a search for my old chest strap or even a shiny new one. Just don’t tell Sarah.
Title: Re: Beardys running log - Ct5k
Post by: trundle on 26 April, 2021, 11:58:30 am
First run in months for me - 6km out and around local park on the mud and grass paths; In winter it's a bog, which I like: I tend to have the place to myself then. Lovely and cool.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 April, 2021, 12:15:01 pm
A new member has entered the building.

Welcome trundle. There’s only one rule to participation in this thread, don’t show me up with tales of your running adventures. Of course you will be the first contributor to this thread to follow this guidance should you chose to do so, and besides, my reporting of my own running exploits is more than enough to show me up. Carry on then. ;D
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 26 April, 2021, 01:49:39 pm
Just been for my first run in, I think, two weeks, and two odd things happened: 1) I must have been inculcated into some sort of secret runners club, because another runner nodded and waved at me (cue five pages on the etiquette of waving at other runners  ;)) 2) I almost tripped over someone! He was dozing right at edge of one of the little hollows (old lead workings apparently) on the Downs. I was intending to run into the hollow and up the other side, he wasn't visible till I was about two feet away!
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 26 April, 2021, 03:02:57 pm
Has anyone on this thread attempted the Dr Philip Maffetone method of very low intensity? He recommends 180 minus your age. For me that’s 120 beats per minute. My resting is 50 bpm and maximum is 178 so 120 seems incredibly easy. That said, I completed a few five mile runs and at a10 m/m pace there was no aching or other from my legs
There has been some discussion on this in either this thread or another one in the Health & Fitness sub forum. Worth doing a bit of a search? I think Chris Bainbridge was giving it a go.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 26 April, 2021, 03:15:11 pm
Has anyone on this thread attempted the Dr Philip Maffetone method of very low intensity? He recommends 180 minus your age. For me that’s 120 beats per minute. My resting is 50 bpm and maximum is 178 so 120 seems incredibly easy. That said, I completed a few five mile runs and at a10 m/m pace there was no aching or other from my legs
I have done it on the bike for about 4 years and running since the summer. I really like it. It is recommended to do it without exception for about 3 months and the. Start adding in intensity to get to about 80% at MAF HR and the rest high intensity speed and hill work.
Title: Re: Beardys running log - Ct5k
Post by: trundle on 26 April, 2021, 04:41:59 pm
A new member has entered the building.

Welcome trundle. There’s only one rule to participation in this thread, don’t show me up with tales of your running adventures. Of course you will be the first contributor to this thread to follow this guidance should you chose to do so, and besides, my reporting of my own running exploits is more than enough to show me up. Carry on then. ;D

Ha ha - thank you Beardy.

You are quite safe - I am rubbish at running, and even when I did a lot of it, never found it easy or became fast!

However, I do love trail running. Or I should say, being on a trail and mostly running along it... ish.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 April, 2021, 11:21:30 am
Not quite sure where my running mojo has suddenly gone.  For the second week in a row I have failed to get out as per plan.  I am trying to ignore the negativity nibbling away at my brane and pretending that my body knows best.

Perhaps it's related to me setting myself another target which I have niggling doubts about?  I'll scrap the target and just get back to running I think.  My brane seems completely fragile when it comes to a little "pressure" and has xonenzo for a while.  No point in loading it upon myself I guess.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 April, 2021, 02:12:49 pm
It’s obviously been transferred to me. Either that, or you’re subconsciously feeling bad for showing me up and have eased off in a (vain) attempt to let me catch up ;D

It comes and goes PB, you’ve been there before and you’ll be back before you know it. You obviously want to understand why it’s gone, and changing something is always a worthwhile thing to do. Hang on in there
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 27 April, 2021, 02:59:37 pm
I think many of us are going through these sorts of things, perhaps more so at the moment.  Alasdair Humphreys linked to this today.  It is from 2018 and I had not seen it before but it I think encapsulates what a lot of us have tried to articulate at times.

https://thenextchallenge.org/adventure-cycling-depression/ (https://thenextchallenge.org/adventure-cycling-depression/)
Quote
As part of our preparation, we decided to cycle from Land’s End to John O’Groats. We had done several cycle tours before but thought that we should see how it felt to go away, knowing that the experience might be extended for a year or more. On the second day, however, Laura looked over her shoulder to see me pushing my bike uphill. She was perplexed. I had never needed to get off and push before.

‘You alright, love?’ she asked.

‘I just don’t seem to have the energy.’

This was odd because I rode my bike all the time and had recently set the Guinness World Record for the longest distance cycled on a rickshaw. That had involved pedalling a huge, iron tricycle 1,000 miles from Scotland to London. As such, cycling up a hill, even a Cornish one, should have been fine.

When evening came, for some unknown reason, I could not face camping. Normally, I viewed camping as an opportunity, not a hardship. I loved nothing more than sleeping on top of a hill beneath the stars, but that night, I could not bring myself to do it. I was almost scared of it and Laura eventually had to find us a hotel.

We started on our bikes again the following day, but when we reached a town, I told Laura that I could not cycle any further and needed to sit down. She went off to get me some food (knowing that hunger was often the source of my problems), and by the time she got back, I was sitting on the floor with my head in my hands, crying.

I prided myself on never giving up. I was constantly looking for challenges and always driving myself harder. In Oman, for example, I used to ride a loop of the local oil compound every morning before breakfast and cycled so hard that when I slumped over my bike after achieving a personal best, passers-by would stop and ask if I was OK.

But that had started to feel futile. What was the point of riding my bike in circles, just to beat my own time? And what was the point of riding a bike across Cornwall? Why bother riding a bike at all?

Those feelings had been building for several months. Years of working at home, on my own, had been taking a toll. I often had no human interaction for days at a time and I had not been making a lot of money either, which, combined with the recent loss of a key client, ate away at my self-esteem.

These issues all came to a head in Cornwall, and the only response I could muster was to sit on the floor, crying.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 April, 2021, 05:00:50 pm
I think that the upsetting thing about that is that anyone would be surprised that a person’s inner self is as capable of breaking as their bones. But if he’d sat on the floor because he had a broken leg no one would think him weak whereas many people seeing home sitting there with no visible injuries would judge him unkindly. Why can’t society get past that?
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 27 April, 2021, 07:11:53 pm
I think that the upsetting thing about that is that anyone would be surprised that a person’s inner self is as capable of breaking as their bones. But if he’d sat on the floor because he had a broken leg no one would think him weak whereas many people seeing home sitting there with no visible injuries would judge him unkindly. Why can’t society get past that?

Quite.

It reads like systemic, devastating depression. Awful.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 28 April, 2021, 08:50:02 am
Run day. I wonder how long it’ll take me to get out this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 April, 2021, 09:26:59 am
OK Beardy: I have promised myself that I will run today.  It was raining stair rods at 6:00a.m. so I am currently in the folding phase of bread making.  I intend to get out at 11:00a.m. for an hour of low hr.

Will you beat me out of the door?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 28 April, 2021, 09:50:34 am
Nice steady 7km. 

I recovered from my pulled Achilles and got out again about 2-3 weeks ago but found my HR spiking on every run.  I put it down to detraining and kept going.  Now had 5 days just about lying down after my body hit me with a lump hammer on Friday.  Woke this morning feeling much better so set off to just be gentle to myself.  Set the HR alarm 5 beats lower, accepted I would probably be walking and was pleasantly surprised.  HR back to predictable, pace down a bit but felt easy again.

Amazing how our bodies try to tell us we are unwell and we (I) just do not listen until we have to.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 28 April, 2021, 10:52:36 am
Ok, Pb, I’m back so you need to put your running shoes on.  :)

I’ve embraced Uncle Jeff whole heartedly and am now trying to expand my lung capacity. It’s certainly the thing that seems to be holding me back. Given the amount of running I’d done this year up until a week or so ago, Id lost a lot of my fitness, but it’s obviously lurking just below the surface because I seem to be regaining it quite quickly.

Another Jeff’d run of 5k and again overall a little faster again. Recovery is also seeming faster with me already feeling great for my run.

I need to apply some SCIENCE though, so need to read MAF and other stuff to decide how to progress.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 28 April, 2021, 11:13:25 am
As you know I am a whole hearted MAF nerd enthusiast. If you do not mind walking and have a hrm then it is so easy it makes running enjoyable. Fundamentally it is just a way of making people do slow running at a suitable pace with a very simple rule. Turns out it is almost identical to the HR zones recommended by almost every other long slow distance LSD type training.

Take 180- age. Take off another 5 if you have been overtraining or ill. Add 5 if you are over 60 or if you have trained for a while with no injury.  This is your absolute do not exceed maximum.
Set your HR alarm on the fenix 6 for about 3 beats per minute below the maximum.
Warm up and run at a pace which stops the alarm from beeping. When it alarms, Walk, until 3 beats below alarm. Start running it on the flat or continue walking it on a hill. Do this for 60-90 minutes. Repeat as often as you wish.
After one week find a flat 5km path. Warm up thoroughly then start watch and execute perfect MAF run. That is your first MAF test. Repeat same 5km every month to see improvement.
After 3’months add in some speed or hill work.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 28 April, 2021, 12:03:16 pm
Thanks Chris, that’s very helpful. Bizarrely, the most difficult part of that is going to be finding 5k of flat in Suffolk! Still, I think I’ll start that next week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 April, 2021, 12:35:07 pm
Good man Beardy.  Challenge accepted and completed.

I did my 1 hour low hr session and performed really badly.  It was the worst one that I have done in terms of both pace and distance and I struggled to keep my hr below the upper limit.

I blame myself entirely.  I have had two lazy and inconsistent weeks and I have paid the price.

The most bizarre outcome was that I should have reached 100km for April but missed out by 0.1km simply because I'd let things slide and missed too many runs in the past two weeks.

Lesson learned.  😔

Still:  I did get out so that's a positive.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 28 April, 2021, 12:44:35 pm
Well done PB. Any run is a good,run, just some are better than others.

Some good returners this morning, which is good to see. I think this thread helps keep running current for us, even when we’re not on our game. I know it helps me.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 28 April, 2021, 12:56:56 pm
Well done PB. Any run is a good,run, just some are better than others.

Some good returners this morning, which is good to see. I think this thread helps keep running current for us, even when we’re not on our game. I know it helps me.
Massive help. Without being rude there are so many good athletes who make cycling and running low for k easy, who seem to enjoy hard sessions which leave them vomiting and who think that max HR should be average for a session. Whereas this thread is for people who want to enjoy being fitter, struggle with various aspects, do not judge and are generally supportive. Really helps me.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 29 April, 2021, 07:44:53 am
Well done PB. Any run is a good,run, just some are better than others.

Some good returners this morning, which is good to see. I think this thread helps keep running current for us, even when we’re not on our game. I know it helps me.
Massive help. Without being rude there are so many good athletes who make cycling and running low for k easy, who seem to enjoy hard sessions which leave them vomiting and who think that max HR should be average for a session. Whereas this thread is for people who want to enjoy being fitter, struggle with various aspects, do not judge and are generally supportive. Really helps me.

I joined a 'trail and ultra' running group on facebook (dunno why, I rarely run over 10km. Well, sometimes I do bogs).

Multiple people on the group said that trail running removed the pressure they'd felt to go fast, and they'd rediscovered a love of running.

Very accepting group; there are people on there who think that averaging 4:30 for 50km is taking it easy, and people who only just manage to sustain 10m per km. All welcomed and encouraged.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 29 April, 2021, 08:51:50 am
Ugh. Hungover and only four hours sleep. I'm still going to run but I think it'll be this afternoon rather than this morning.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 29 April, 2021, 12:25:38 pm
Multiple people on the group said that trail running removed the pressure they'd felt to go fast, and they'd rediscovered a love of running.

^^ Very much this.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 April, 2021, 01:39:08 pm
I'd love to live somewhere near say the New Forest, Thetford Forest, Cannock Chase etc. So that I could run around woodland track and paths instead of running around the concrete jungle of Rugby. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 29 April, 2021, 08:24:36 pm
Short gentle trial jog this eve. Very deliberately didn't turn on Strava - this was just to see if my achilles will let me jog again.

Qualified success - only slight twinge, probably due to running along the rocky beach.

Will give it a few days then try that again.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 April, 2021, 10:47:13 pm
Slowly slowly catchy monkey MrC. Hope it continues to improve.

I’m in bed nice and early but I’m somewhat aware of the beer I’ve consumed this evening. It was a very nice example of the genre which did lead to an inadvisable quantity to be consumed. It’s unfortunate that the sg was a little bit higher than recommended for a session beer. Did I mention how nice it was?

For those that might be interested it was Woodforde’s Norfolk Nog Old Ale. It’s very tasty if I’ve not already mentioned it.

Hic.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 April, 2021, 08:02:17 am
Another morning, another internal battle with motivation.  😔

I was up at 05:00 but somehow couldn't muster the tuits to put the running kit on, do the warm up stretches and get out.  Now the sun has risen and is scorching the earth contrary to the MET Office forecast of a cool and cloudy day.

I'll have to work on lifting my arse and my mojo off the sofa now.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 30 April, 2021, 08:06:40 am
The malaise hung around all day yesterday so I didn't get out in the end. Didn't even do any exercise bike but I managed a spot of yoga at least.

We've got the shopping to do first but then I'm aiming for a 6k after breakfast. The weather is nice for it at least.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 30 April, 2021, 09:03:13 am
Got my 10k done. Then did my Airofit.  Shower and breakfast now.
I could be so much fitter if I did not work!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 April, 2021, 09:41:16 am
I am now dressed to run.  There is still a big question mark over whether I shall though.

One ToJ silly potential motivator is that my run will meet my Garmin daily steps goal (10,000 in my case, the default which I never bothered to change) which will mean that I have hit my steps goal for 30 consecutive days and will earn 4 points.  Whoppee doo!!!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 April, 2021, 10:01:00 am
I am now dressed to run.  There is still a big question mark over whether I shall though.

One ToJ silly potential motivator is that my run will meet my Garmin daily steps goal (10,000 in my case, the default which I never bothered to change) which will mean that I have hit my steps goal for 30 consecutive days and will earn 4 points.  Whoppee doo!!!
I’m up and pondering my options. I don’t have a hangover, which is good, but I do feel very hungry. If I try and run fasted as normal I’m confident that I’ll bork due to lack of energy but if I eat before I run I’m fairly sure the food will sit in my stomach like a rock and I’ll feel awful.

A compromise maybe food then a walk.

A cup of tea while I ponder I think.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 April, 2021, 12:05:59 pm
OK.  I've done it.  8k as per the schedule and in a perfectly respectable time for me.   

Happy with that.   I can relax now and enjoy the weekend.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 April, 2021, 12:18:45 pm
OK.  I've done it.  8k as per the schedule and in a perfectly respectable time for me.   

Happy with that.   I can relax now and enjoy the weekend.  👍
Excellent news PB.

I threw the towel in and had some breakfast so unless I go for an evening run that’s me done til Monday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 April, 2021, 12:29:04 pm
Thanks Beardy.

It's your turn now.  In the immortal words of Delia, "Let's be 'aving you!".
Title: Re: Beardys running log - Ct5k
Post by: trundle on 30 April, 2021, 12:54:54 pm
Multiple people on the group said that trail running removed the pressure they'd felt to go fast, and they'd rediscovered a love of running.

^^ Very much this.

^^^ Very, very, very much this.

I'm beginning to find the same is true of off-road cycling.

And the ironic thing is it's all about the little devil on my shoulder saying, "oh - that's not very fast."

Nobody else cares!



Title: Re: Beardys running log - Ct5k
Post by: trundle on 30 April, 2021, 12:56:13 pm
Did my usual 6k yesterday - the run earlier in the week woke long slumbered muscles, that felt it necessary to moan for a day or two.

Cool weather is excellent for running - I struggle to move faster than a slug when it is warm.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 May, 2021, 08:56:34 am
I'm aching all over today.  How odd.   :-\
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 01 May, 2021, 09:35:56 am
My usual routine is for a 10k on Sunday mornings. We have a Zoom committee meeting starting at 10.15 tomorrow, so that's out.
Do I go for a long run today? Or a shorter one tomorrow? But I missed the long run last weekend.
Really don't feel like it this morning, but then I remembered I'm not working on Monday.  :D
So, short run before the meeting tomorrow and a 10 on Monday instead.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 01 May, 2021, 03:01:18 pm
Up in the Lake District  for a few days. Fabulous 10k with 300 m of elevation starting at 07:00. Still frost on the western slopes, lambs, calves and deer. Then reaching the top of Brant fell with amazing views westwards and Northwards over Lake Windermere before heading back to the hotel.

Then after breakfast we walked  the route again to earn afternoon tea! 21km and 600m of climb today. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 May, 2021, 11:15:51 am
A run on a Sunday! Well, yes if I get my act together!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 May, 2021, 11:58:33 am
I'm sure that you can do it.  I'm planning to be up with the dawn chorus tomorrow for a 10k.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 May, 2021, 12:20:47 pm
5k attempt at MAF. I found it incredibly difficult to keep my HR in a tight band though it did for the most part stay with it 110 and 130 bpm. I was using 117 and 120 bpm as trigger points. I think a chest strap might help with accurately reading the trigger points because the rates would jump up or down suddenly. Interestingly my time was wishing 1 min of my last run over the same route.

I shall persevere some before I make any decisions though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 May, 2021, 12:44:36 pm
I have found that a chest strap is far better than the optical reader on the wrist whilst exercising.  My hr data used to be erratic during runs especially after two or three kms but it seems far more consistent and regular now.   
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 02 May, 2021, 02:46:52 pm
Went out for a 6k but was going well for the first km so decided to see how fast I could do 5k. The pace got harder to hold but I did manage my second fastest ever 5k. And nearly fell over when I stopped. I certainly couldn't do the sixth kilometer at anything but a walk.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 May, 2021, 12:42:38 pm
Hmmm. Guess who forgot that it is a bank holiday today thus my normal routine is disturbed?

Oh well.  Been for a slow walk and now it's raining and looks set in so I'll go for a run tomorrow instead.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 May, 2021, 04:06:43 pm
Do I really need Bluetooth, or for that matter waterproofness for swimming. I do like swimming, but I am crap at it.
What am I on about I hear you all shout, well I’m looking at chest strap HRMs and as I’ve already got a Garmin watch I’ve decided to narrow down what could be a massively overwhelming decision tree to just Garmin. That’s quite complicate enough as it is.

I am a gadget whore and do like the latest tech, which means the HRM-pro. It’s got everything the others have got all bundled into one package, but do I really need everything. Well, no I don’t NEED everything, but..  8) So I’ve really just got to come to terms with not getting the latest and greatest, and decide what I’m willing to ditch.

Oh, decisions decisions.
Title: Re: Beardys running log - Ct5k
Post by: Davef on 03 May, 2021, 07:46:13 pm
Would you wear it for swimming ? You would look a bit weird. I bought one a few weeks back and was looking at my running smoothness metrics (it has an accelerometer). What I should have been looking at was where I was putting my feet.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 03 May, 2021, 07:58:56 pm
On my wrist
There is a watch.
It shows messages from my phone.
But it is useless,
For my eyes cannot read.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 03 May, 2021, 10:27:30 pm
I got 6.5km of Lakeland fells in before heading upto Aberdeen which is cold and wet.
Hopefully able to get a couple of runs in round Westhill although the he rest of this week is recovery mileage.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 04 May, 2021, 07:32:06 am
Run day or,no, I am NOT going out there! There is WEATHER of the most inclement nature.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 04 May, 2021, 07:43:48 am
Run day or,no, I am NOT going out there! There is WEATHER of the most inclement nature.
There are times when it's just not worth it. I'm very glad that today is not a run day and that I got my run in yesterday before the WEATHER arrived. Hope it's a bit better by 0800 tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 May, 2021, 07:47:17 am
Run day for me too.  I'm looking at a "window of opportunity" mid-morning.   Fingers crossed.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 May, 2021, 09:58:15 am
Weather window disappearing...   :(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 May, 2021, 12:17:58 pm
I went anyway.  Got a bit damp but happy to have got out and put another 10k in the legs.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 04 May, 2021, 04:16:20 pm
I just did 2k this morning to loosen off the legs and get the paper after 3 days hillwalking, running and a 5 hour drive. Should get my 10 k tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 05 May, 2021, 09:27:29 am
It’s too nice not to go out this morning so it’s lucky that I postponed my run from yesterday.
BRB

10:50
Blimey though it’s hard keeping your HR in a narrow band.
Still, even the ToJ seems happy with my efforts awarding me a productive and an up arrow for both effort and load. 5k in 40 mins

So cool down, shower and get on with my day.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 05 May, 2021, 09:11:52 pm
I had a cup of tea about 11 and looking at the sun and not too strong a wind after a couple days blowing a gale declared "I'm gonna go run after this".

Quarter of an hour later I'm getting changed and it clouds over.  :facepalm:

Go out anyway, coooooold wind for the warmup walk and halfway through it it starts raining, well spitting really  ::-) ::-)

But I got moving and warmed up, did a fairly comfortable 6k. Alternate sunshine and overcast/spitting but it never really rained so it's all good. Saying that I mind rain much less when running than cycling.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 May, 2021, 09:55:40 am
Mr M.E.T. Office is bringing me tidings of woe, well more of heavy and intermittent showers which are currently in play.   This is playing havoc with my intended running plans but there are more important things in life than fretting about missing a run.

There is always tomorrow ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 May, 2021, 10:14:43 am
Couch gravity (CG) is strong this morning and I am having trouble achieving escape velocity. A recent visit to the bathroom, whose window had been left open, deeply chilled me and has sent me back to the clutches of CG. The mild hangover, mostly a dodgy tummy, is also contributing to my general malaise.

In other news, the beer was good last night.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 May, 2021, 10:26:59 am
Couch gravity (CG) is strong this morning and I am having trouble achieving escape velocity. A recent visit to the bathroom, whose window had been left open, deeply chilled me and has sent me back to the clutches of CG. The mild hangover, mostly a dodgy tummy, is also contributing to my general malaise.

In other news, the beer was good last night.

Pleased that you enjoyed the beer.  I am magnetised to my sofa too at the moment.  Joint willpower may just see us through this.

8km low hr today if escape velocity can be achieved..  I am struggling with the motivation to get out early at the moment which is a real nuisance.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 07 May, 2021, 10:33:45 am
I went out today in the rain.

I was written off sick at work again yesterday due to another stress breakdown (very useless manager). Running cleared my head a bit as I want to write to the bossboss to tell him what went on.

I expect they will eventually dismiss me but I don’t mind too much as I‘ve reached my limit with this company really. If I live frugally I can get by on what I have.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 May, 2021, 10:56:52 am
Difficult times AH.  Hope things turn out well for you.

I'm now stuck between two gravitational poles:  the sofa and the Royal Mail delivery man.  My package is due sometime up until 13:45.  I'll try and get my run in mid-afternoon then.   :-\
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 May, 2021, 12:56:01 pm
To add to your motivation PB, I’ve been and come back again. Usual route, but hard work and a bit slower than of late, but to be expected given my general state this morning.

For the record, my change escape velocity was achieved with boosts from the postman bring me my new chest strap and some light bullying from the good doctor. I’m currently frustrated with the new strap because I can’t get it to share running dynamics. Probably user error, but it’s still annoying.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 May, 2021, 01:01:06 pm
Hmmm.  The gauntlet well and truly thrown down.

My package delivery window ends in just over half an hour.  Why do they bother with a 4 hour window when inevitably the arrival will be within the last ten minutes or even late? 

What chest strap did you buy?  I went with Garmin and it has been very good to date.  I hope that hasn't cursed it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 May, 2021, 01:44:25 pm
Hmmm.  The gauntlet well and truly thrown down.

My package delivery window ends in just over half an hour.  Why do they bother with a 4 hour window when inevitably the arrival will be within the last ten minutes or even late? 

What chest strap did you buy?  I went with Garmin and it has been very good to date.  I hope that hasn't cursed it.
I got a Garmin pro. It records pace cadence but nothing else at the moment. I’ll RTFM and see if I’m doing something stupid before I start shouting rude words  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 May, 2021, 03:09:36 pm
Have you checked your settings in teh ToJ?  Clutching at straws ...

My ToJ has misbehaved this afternoon.  I ran a regular route but with an approximately 1/2k extension.  Somehow it absorbed the extension and thus I ran 8.5k for a recorded 8k.

Still, I did the run which was the primary objective.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 May, 2021, 03:59:28 pm
<fx:offers-fist-for-fistbump> Nice one PB.

I have checked the ToJ settings and even looked at the chest strap witheringly. But I had chores and have just sat down to do some reading. I don’t know what the world is coming to if I’m having to RTFM!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 May, 2021, 08:05:42 pm
👊  😎
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 08 May, 2021, 11:54:51 am
Difficult week as we were up with in laws in Aberdeen then drove to home for one day and now we head off to Winchester for nieces confirmation.  However I managed to get in a nice gentle 3.7km run in the rain which felt wonderful.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 09 May, 2021, 05:16:08 pm
Another 8k run this morning then a 10k walk.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 May, 2021, 06:00:01 pm
My alarm is set for an early start tomorrow.  A test of my resolve ...
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 09 May, 2021, 06:20:00 pm
PB glad you posted. After 2 posts by me in succession I thought the cool kids had moved somewhere else. Story of my life.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 May, 2021, 06:46:05 pm
I think that the cool kids have.  It's just you and me ...   😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 09 May, 2021, 07:07:49 pm
I didn't run today but we did do an 11.5 mile walk.

I think Tuesday is my next chance at a run.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 09 May, 2021, 07:09:12 pm
I decided I was too knackered this morning for a run. Tomorrow, which should be a running day as well, I have a hairdressers appointment in the next village, so I will walk there and back. So it will be Wednesday before the next run.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 09 May, 2021, 07:12:34 pm
I’m lurking as well. Just a short walk with Sarah this morning and a run planned for tomorrow morning. I’ve to some work to do on Monday and Tuesday as well so I’m going to have to get on with it in the morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 May, 2021, 05:27:19 am
I am up and kitted but the fondleslab is winning ...   🤔
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 May, 2021, 07:33:28 am
...  10k done.  That's better.  😊
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 10 May, 2021, 01:25:41 pm
...  10k done.  That's better.  😊
so one of us managed to beat the sloth this morning then. Well done PB. My sojourn across the fields is postponed until tomorrow.

I have errands and am just contemplating shanks’ pony rather than the automobile, though I would have to leave the bed linen to the laundry for another day.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 May, 2021, 01:59:02 pm
Thanks Beardy.

I am in a sequence of exceeding 10,000 steps every day for 40 days now.  On run days it is easy but I have had to take myself for walks on days when I am not running.  I think that the deliberate extra walks are confusing the ToJ which in itself is very entertaining.  😇
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 May, 2021, 09:27:08 am
Well, I know it’s nothing by the standards many of you keep, but that WAS an early run for me. Note the past tense, I’m back after my run, a little 5k. I’m still MAFing. Though it does seem counter intuitive and very restrictive, I’m trying to keep my HR as close to 120 as possible. 120 does seem to be right in the cusp because it seems as soon as it dips below it drops right down to 110 almost straight away and as soon as I get it back to 120 it shoots up to 124. FCVO drops and shoots obv.  ;D I think I need to consider extending my route though, as 40min at circa 120 doesn’t seem to be stretching, so perhaps another couple of k. I shall look at the maps later today.

It was also the first warm run of the year, the the cool down walk being anything but with the sun and no wind.

Next up, cool down a bit the shower and a delivery from Mr Sainsbury’s house of toothy comestibles before I can get on with any serious chores. I know how to live I do.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 May, 2021, 12:34:20 pm
Just managed to post in the wrong thread.  Not sure how that happened but ...

Just back from a 10k walk.  Got rained on about half way round but almost dry again now.

I set my MAF hr at zone 3 (well, not quite at zone 3 but close) and not zone 2.  It seems to be working well and the ToJ likes it.  That's the kiss of death now I guess ...
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 11 May, 2021, 12:39:15 pm
Did 6k. It was fine but felt like hard work for some reason.

Not sure if physiological or psychological.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 11 May, 2021, 02:18:31 pm
Got out for 7k this morning before work which was great. 

Beardy, I think MAF runs need to be in the 60-90 minute range probably to see a major benefit but all work around this level is useful.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 May, 2021, 03:53:24 pm
Thanks Chris.

I’ve just plotted an extended rout for Thursday which should take about an hour.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 May, 2021, 07:20:59 am
Just back from my weekly intervals session.  Glorious morning and a great way to start the day.

My low hr maff-esque run is tomorrow Beardy and I do an hour at it once a week.   What surprises me is how I cover only about 1km less in an hour than when on a regular steady session.  I'll be leaving the house at about 05:45 and starting the session before 06:00 if you'd like to join me.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 12 May, 2021, 06:17:05 pm
Almost crowded in the Park this morning. I saw TWO other runners!
Lovely morning for it, cool enough. but nice and sunny.
It is not like that now.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 May, 2021, 06:51:54 am
Rain delayed play.  Hoping to get out mid-morning.  The current forecast is for ten degrees and overcast: perfect conditions for me.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 May, 2021, 08:24:48 am
Rain delayed play.  Hoping to get out mid-morning.  The current forecast is for ten degrees and overcast: perfect conditions for me.
well I’m glad I resisted the urge to get up and ‘join’ when I briefly awoke at 5:45 this morning  :P  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 May, 2021, 01:55:35 pm
I was back to bed by then.

The forecast was / is wrong and the rain has persisted throughout the day.  It has now changed yet again to say that the rain is set in for the rest of the day so expect sunshine imminently.  🤔
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 13 May, 2021, 02:39:30 pm
No run yesterday or this morning.  I actually cycled for pleasure yesterday in the peak District.  Seems so long since I travelled somewhere and then cycled.  Anyway 900m of climbing in 40km left me unwilling to run this morning but hopefully get a recovery run this evening. 

I was pleasantly surprised by my ability on the hills where the aerobic benefit of the running seemed to be evident upto an indicated incline of about 17% where the legs fell off!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 May, 2021, 10:31:08 pm
The weather seeems to have moved in good and proper; I’m left wishing I’d made that extra bit of effort to get out this morning as planned. For a fair weather runner such as myself it’s looking like it’ll be next week sometime before I can get out and my preferred trails will be out because they’ll be muddy bogs after all this water. Oh woe. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 May, 2021, 06:21:30 am
I sit here and watch with frustration as the forecast moves almost by the minute.  The rain window has lengthened twice in thenpastn20 minutes and I was sure that the MET Office updates were more like hourly.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 May, 2021, 08:07:46 am
Really bad nights sleep but wanted to get out for something so headed out to do the 5km that I started with last year.  100yds in stepping back onto the pavement after passing an old person I mistimed the move and twisted my ankle!  Hobbled home.  Ibuprofen and paracetamol taken.  Now swelling over the lateral malleolus.  stupid
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 May, 2021, 08:55:31 am
Oooo, not good Chris.  Hope all is well soon.

Here in Rugby the weather forecast continues to change every few minutes.  At present the prediction is that I'll get out for 11 and the plan is a 10km maf type low hr session. 

Fingers crossed.  🤞
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 14 May, 2021, 09:35:17 am
I’m not hungover (honest), but I am tired and very weary.  I know I should try and go for a run, but can’t really be bothered with all the work up of getting kitted out. But I’ve not yet had a shower because I know that doing so is an admission that I’m not going. Sheesh, I wish I was a less complicated person. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 May, 2021, 11:25:55 am
I’m not hungover (honest), but I am tired and very weary.  I know I should try and go for a run, but can’t really be bothered with all the work up of getting kitted out. But I’ve not yet had a shower because I know that doing so is an admission that I’m not going. Sheesh, I wish I was a less complicated person.
I can empathise with the feelings.  Tuesday, I had rented a campervan for 10 days to give it a trial.  I had planned to drive into the Peak district on the Wednesday and go for a bike ride, using the shower in the van and coffee facilities.  Wednesday morning I procrastinated, i did some shopping, read the paper, made marinades for 2 chicken dishes, even did some paperwork.  I did eventually manage to make myself go and had an absolutely brilliant time.

i have no real answer but i think part of it comes from having in my personal life little expectation of success or joy.  I suspect this comes from my childhood.  Whilst it was a life of luxury compared to many my mother was eventually diagnosed as a paranoid psychotic and refused to see myself, my fiancee or any of our children.  She even used to phone my employers and complain about me and accuse me of awful things.

Life as a child therefore was always lived on a knife edge in retrospect and I have almost no happy memories from the first 18 years of my life. 

I therefore look at how things are likely to fail and rarely like making plans.  My wife knows that it is almost impossible to get me to plan dates for holidays as my mind just cannot do it most of the time.  Once the date has been put in the diary by her I can then organise the holiday.

Sorry to hijack the thread.

On better news the ankle whilst swollen is not as sore as earlier so i think it will turn out to be a sprain rather than any sort of tear and hopefully running can resume sooner rather than later.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 May, 2021, 12:44:14 pm
Those are the days that I fear Beardy.  The days when I want to run but it's almost as if I am scared of going for some completely unfathomable reason.  Today felt a bit like that if I am honest.

Thankfully I have been out, done a very enjoyable low hr session offroad and whacked 2pts on to my Garmin score for recording a 10k run between 14th and 16th May.   The last bit is entirely naff and pointless (pun intended) but Garmin Connect insisted upon telling me that I had earned a wondrous new badge.  🤔
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 May, 2021, 03:17:35 pm
Nothing yesterday, but a 7.5k walk today, although that’s mainly because we’re dog sitting for the boy’s dog. I managed to an hour and a half without it raining on us as well.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 15 May, 2021, 04:13:42 pm
After my cathartic post above and a good nights sleep I have managed 30 minutes on the turbo spinning gently. The ankle feels looser and no more sore so I think I can keep some fitness like this until I can run again.

Good luck everybody for avoiding the weather this weekend
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 May, 2021, 07:50:57 pm
It was a walk today but I am planning an early 8k in the morning.

I have found a way to placate the ToJ:  I now record my walks rather than just let it count steps.  It then decides that they are low impact sessions and is happy for me.   Not exactly smart this smartwatch of mine.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 May, 2021, 07:27:24 am
8k duly completed.  What a great way to start a lovely spring day.   Time to get the coffee on.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 16 May, 2021, 11:15:07 am
Finally went for a proper jog, first since I Tore achilles  (not counting very brief run couple of weeks ag).
5.5km done. My lord I'm slow.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 May, 2021, 11:28:05 am
So am I but speed is not really important to me.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 May, 2021, 07:30:46 am
Another perfect morning for an early run.   I was going to do 12k but my brane wasn't keen so I opted for 10k which it was happy with and both brane and I enjoyed it. 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 May, 2021, 07:52:51 am
Excellent PB.  Whilst my sprained ankle mends I am doing steady state seated work on the Turbo and Pilates.  Sunny day here but not quite warm enough to do my session outside.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 May, 2021, 07:28:15 am
Another early start and my weekly "speed" session.  It seems a little optimistic to call it an intervals or sprint session but it has an intervals like structure to it.

I always dread it but inevitably enjoy it.  Perfect overcast conditions too.  Great way to start my day.  😊
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 20 May, 2021, 08:59:39 am
Expecting very strong winds tomorrow morning which makes both of my main routes a bit dangerous, so I got out this morning.
Wine last night, so not at my bounciest.
A fairly gentle set of intervals on the hill just down the road. 10 * 200m with the recovery segments being back down the hill to the start point.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 20 May, 2021, 10:51:09 am
I'm getting my covid jab this afternoon so best get out this morning as I expect tomorrow will be a rest day.

I'll just wait for this 3D print to finish and them up and at em.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 20 May, 2021, 02:49:51 pm
The first couple minutes I had very grumbly knees and ankles and was expecting a slog.

And then I just got into a groove and did a 6k that comprised of my 7th and 4th fastest 5ks ever!

I'll take that. Don't know how it happened but I'll take it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 May, 2021, 05:31:20 pm
Well done Sir.

My low hr session tomorrow looks like it will be rained off.  Forecast is abysmal.

If that happens I will do a longer slow run on Saturday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 May, 2021, 09:02:17 am
Well done Sir.

My low hr session tomorrow looks like it will be rained off.  Forecast is abysmal.

If that happens I will do a longer slow run on Saturday.

Forecast is as expected.  🙁

I have lots of time to figure out my run for tomorrow now though.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 May, 2021, 08:00:21 am
Another perfect morning for an early run.   I was going to do 12k but my brane wasn't keen so I opted for 10k which it was happy with and both brane and I enjoyed it.

And in the slightly confusing world of my bonkersness, today I set out for 10k and did 12k.  How does that happen? 

It was a lovely, steady, enjoyable 12k.  I just didn't want to finish.  Great conditions too being overcast and cool.   I have swapped my week around for next week to accommodate a train journey on Thursday.  Same but different feels good.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 22 May, 2021, 07:32:47 pm
One of those days when it all clicked.
I'd not had the best of nights, too many beers may have contributed.
But once I started running, it all seemed to just work. Second fastest 5k since I switched to using Strava.
The easier route will have helped. The road from our village to the next is, for round here, pretty flat, so I did 15 minutes each way. I don't use that route very often as it goes past the local secondary school and my normal weekday running time is when they are all arriving. Social distancing, not. But it was still a good run.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 May, 2021, 07:50:39 am
Another glorious morning.  I managed to be all fnigers and thubms 😉 and managed to not set the ToJ to my intervals workout so ended up just doing an unscripted run instead.  Really enjoyed myself.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 24 May, 2021, 11:07:27 am
Now for something completely different.

Well, ok, maybe not completely different. More perhaps subtly different. I what might be a futile effort to overcome, or at least mitigate, my motivational issues I’m going to try and go out for some exercise every morning as soon as I get out of my pit.

Sarah very kindly stirred me at ten to eight, but it still took me some time to actually get up*. Having done so I put on my kit because I sweat at the nearest of effort.

Anyway, just a ‘power’ walk for me this morning. Six and a half kilometres in an hour with my HR remaining below 100 until I climbed up the hill** on the last leg of the route when it noticeable stepped up to 125 and stayed there until I got home. I managed to resist the urge to coffee at the new cafe on an old MTB on the river rather thoughtfully placed just about the halfway point on this route. It was a pleasant walk in the sun. Though I’ve gone and got a blister on the ball of my left foot. I don’t get blisters when I run!

The same again tomorrow I hope.

*I struggle to get out of bed in the morning. Every morning. In effect I fail as a person before I even get out of bed every day. Perversely, at the other end of the day I struggle to actually go to bed. Explaining this to people makes it sound pathetic, but it’s something I’ve struggled with for most of my life and I really don’t understand it.

** FSVO hill. This is Suffolk after all.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 May, 2021, 07:50:13 pm
Have you ever thought if you are a lark or an owl? 

I am probably a lark.  I have got up at 6 overworking day for 40 years without any problem.  I can get up earlier without too much problem bu cannot work past 10 now that I no longer do on call.  My wife sleeps in until 9, wastes half the day!! She then can work until 1 in the morning quite happily and I usually fall asleep to her still reading.

Our younger son is even more extreme.  He will work until 5.00am and then sleep until mid-afternoon.  When he returned from his sojourn abroad, we had our best chats at 6:00am when I was up making coffee and he was getting ready for bed.

I read or heard some neuroscientist saying the other day that this seems to be hard wired into us.  I thought when our son went to China he would find his clock perfectly in sync.  No, he was exactly the same as at home, asleep at 5:00am their time and woke in the afternoon.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 May, 2021, 08:04:44 pm
Thirty years ago I was definitely an owl.  I could work late into the night and still be awake and fully functional at 3 in the morning.  I could also be in the office before 8a.m. should the need arise.

These days I prefer to hit the sack before 10p.m. and enjoy rising before 5a.m. at the moment for my runs.

June 17th I believe is the earliest sunrise of the year.  I hope to be up, completed a run, watch the sunrise then go back to bed.  😀
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 24 May, 2021, 08:47:12 pm
I’m pretty much certain I’m a night owl, but that puts me out of step with expectations and guilt ensues. Being a night owl is just another peg in the bone idleness narrative.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 May, 2021, 09:58:40 pm
I’m pretty much certain I’m a night owl, but that puts me out of step with expectations and guilt ensues. Being a night owl is just another peg in the bone idleness narrative.
I agree!  Wasted half the morning sleeping!  Then you wake me up when you come to bed.

It took quite a while (40years) for us to really appreciate our differences.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 25 May, 2021, 08:23:54 am
Thwarted on day two of the habit forming exercise. It’s raining. Lots. I’m trying not to think of this as an excuse, because I wouldn’t go out in this in any case. But I’ve been up since ten to eight so that at least is a plus.

I agree!  Wasted half the morning sleeping!  Then you wake me up when you come to bed.

It took quite a while (40years) for us to really appreciate our differences.
We’ve a way to go then because it’ll only be 39 years next Christmas since we met, and 37 years in October since we married.  8)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 May, 2021, 08:34:25 am
I was on the hoof before 6a.m. this morning starting an 8k low hr trot along the old Great Central Way in Rugby.   I ventured off piste slightly and indulged in some splashy muddy bits as part of the frivolities.   It was quite a hoot.

It was an overcast morning with a noticeably southerly breeze which came into it's own when I turned about at 5k.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 May, 2021, 10:08:28 am
Yesterday was a strange day.  After my morning run I baked a couple of baguettes then caught a train to Northampton to go and see my youngest cub.  With all the back and forth by the time I was cleaning my teeth the ToJ made bleepy noises at me.   Apparently I passed 30,000 steps in one day.  I'm certain that this has happened many times in the past but not since I started wearing a smartwatch three years ago.  It was quite gratifying really in a strange way.

Felt a tad weary this morning first thing though.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 May, 2021, 09:51:25 am
I’m all kitted up, now all ive got to do is get out of the door!

11:05
7.5k in 60min

Observations
A constant 120bpm is for me near impossible at the moment
I can’t walk hard enough to get above 110, and I can’t run easy enough to stay below 125. At least not with any consistency.
My pace is slower though than when I ‘run’
My gluts are still aching a little from Monday’s ‘power’ walk which I don’t get from running.
I think I need to go out more regularly if I’m going to improve my fitness any, but at least I’m doing some exercise.
Refined sugar is evil. It’s a trigger food for me and demands I consume more. Must avoid. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 May, 2021, 08:20:19 am
Beardy,

I found the recommended MAF hr way too low for me so I set myself a more realistic but still low figure and worked with that.  I have been making progress so I regard that as success.  I would say that yo don't need to be too prescriptive, the principle of low hr is more important than rigid training guidelines.  We are all different so the rules should be flexible enough to accommodate this.

I have been out for 12k already.  I got the cooler, cloudy start to the day and very much enjoyed myself.  The sun has broken through now but I finished an hour ago and am contemplating porridge and coffee now.  🙂

Incidentally, I can see the benefits with the low hr progress in my longer runs as my average hr is now noticeably lower than it was three months ago.  I am no quicker but I don't care about that.  I enjoy the runs more and recovery is so much quicker too.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 May, 2021, 12:51:29 pm
Another cold and foggy start today.  8k at a steady pace and consistent to within 8 seconds per km which I was pleased with.  Nice steady pacing and kept the hr low.  👍

Tomorrow is the low hr run ...  😀
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 June, 2021, 06:59:56 am
No mist or fog today.  My 8k out and back along the local Sustrans trail was glorious this morning though yet again I did not see another runner.  I think that I must rise far too early!   Really enjoyed my low hr session and the cooling effect of the dew on the grass dampening the toes of my shoes.   I don't suppose that I'd enjoy damp, cool feet in February though!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 June, 2021, 08:43:27 am
It’s a gorgeous day out there, and the sensible thing would be to be coming back from a run a la PB. However, running will be avoided this week by virtue of the painting of the outside of the house, a task I’ve been putting off due to poor weather and mandated by Sarah to be completed this week >:(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 June, 2021, 12:02:29 pm
My alarm is set for 4a.m. on run days at the moment.  I get a lay in on Thursdays and at weekends!   🤣

Enjoy your painting Beardy.  Work your way round the house to always be in the shade.  😎⛱☀️
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 01 June, 2021, 12:25:46 pm
Went out to do 6k. Both Achilles' sore after sundays long ride. Then my left thigh started twinging too.

Eh, 3k will do then.

And hopefully some yoga later to stetch out a bit.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 June, 2021, 06:22:37 am
Another awesome start to the day.  Back from my intervals session and chilling on the sofa.

It's going to be another warm day.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 June, 2021, 07:14:14 am
Another perfect morning for an early run.   I was going to do 12k but my brane wasn't keen so I opted for 10k which it was happy with and both brane and I enjoyed it.

Remember this?

My brane had a different sort of wibble today.  I rose before 4a.m. and  started my run before 5a.m.  although I had a 12k on the plan both the brane and the legs seemed determined to ignore this and I ended up doing a 15k.  The low hr training is definitely paying dividends as the run stats show that I kept the hr nicely low yet the pace was better than expected.  Very pleased with that effort.

Time for porridge, coffee and then a soak in the bath.  😊
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 June, 2021, 04:38:48 am
14 degrees and a bit sticky here and it's not even sunrise!  It's going to be a sweaty 8km this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 June, 2021, 06:39:48 am
Glad that's over.  Thankfully overcast or it would have been very unpleasant.  I can start thinking about breakfast now.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 07 June, 2021, 02:09:31 pm
First run since twisting my ankle over a month ago. Only did 2km at a steady rate just to test the ankle but no pain, loosened up nicely and still 4 hours later not painful
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 07 June, 2021, 03:53:43 pm
Did my fastest 5k, trying to outrun the mossies. Managed to squeeze in under 35 minutes. My first 5k was 42 minutes so I am happy with that, but I don't imagine I will ever get fast enough to do it in 30 minutes. I'll be 50 in a couple of weeks so not bad for an old bat!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 June, 2021, 04:37:43 pm
Good news Chris: great news AH!!

I did my fastest 5k last year in 29:04 though I was specifically "training" for a sub 30.  If I tried now I doubt that I could get below around 33 minutes and in any event I am concentrating on lowering hr and running longer.   

I am having some success with the lower hr without any real loss of pace over the last three months.  I have started to shed a few lbs again though which is extremely welcome.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 08 June, 2021, 05:40:49 pm
Did 3.75km this morning over the fields (yesterday was very flat smooth pavement).  Ankle sore but not damage sore. very slow and controlled to protect the ankle and relearn the neuromuscular stuff which tends to go fastest.

Pace was around 7.47/km so not too bad
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 June, 2021, 05:50:40 pm
I was planning to be up at sparrowfart to do an hour of low hr but my body decided to carry on sleeping.  I then remembered that this is a recovery week and I have my second jab tomorrow so a long walk sufficed.  If all goes well I will do a session on Friday or perhaps Saturday.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 10 June, 2021, 07:43:21 am
out of the door at 6:30 and 4km done.  the ankle was a bit sore this morning so left it at that rather than pushing for the 5km.  Took some ibuprofen to just settle any inflammation as it is just a sitting day today at work.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 June, 2021, 06:58:37 am
First run since Monday.  Had Jab II the sequel on Wednesday and we had a long day in Ambleside and Windermere (and Bo'ness and Grasmere) on Thursday getting up at 5a.m. and not getting back before 11p.m. so I slept in yesterday.

Really enjoyed my 8k this morning and am feeling good just now.

It's a lovely morning here in the middle of England.  🌤
 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 June, 2021, 11:55:00 am
I need to go for a run*, but the last two weeks have been almost none stop external DIY while the weather holds. The brief hiatus in the DIY this weekend is to spend time with visiting daughter so no real window of opportunity. Sigh.


*words I never ever expected to utter. I might actually get fit one day.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 June, 2021, 06:36:17 am
Struggled this morning.  Perhaps it was just too warm for me but I cut short my run to 5k and walked home.  I became uncomfortably hot and my heartrate was much higher than usual.  I just didn't feel good.  And the ToJ has pointed it's judgemental finger at me and laughed.  Why am I not surprised.

Still, 5k is a very acceptable stumble in my fitness journey.   The coffee and the cool shower will be most welcome.  👍
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 14 June, 2021, 07:28:29 am
We have arrived in Austria for a two week break and I have brought my running shoes.

I will go out after drinking my tea but have no good idea for a route - plus it’s hilly here.

I’ll see what I can cobble together on the hoof!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 June, 2021, 11:42:50 am
Ran 4K early this morning. Not a soul to be seen and so warm I ran without a top. Glorious.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 14 June, 2021, 11:53:21 am
I did 30 minutes in the Austrian countryside… really lovely! Slight uphills but that was OK for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 June, 2021, 02:37:04 pm
It's nice to see that I'm not the only one getting out just now.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 14 June, 2021, 04:03:15 pm
I’ve just been for a short stroll to the post office (and an extension of short stroll to a Hermes self service unit equipped other shop) and have returned home almost as sweaty as I would normally be after a 5k. It’s very muggy out their!
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 14 June, 2021, 05:19:55 pm
Very glad my routine is to run before work. It was quite warm enough at 8.00 this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 June, 2021, 08:25:19 am
According to my research sunrise today is at it's earliest for the year here in Rugby.   Dark mornings: something for me to look forward to.   🙂

I was out of the door 15 minutes after sunrise and enjoyed a leisurely 8km at low hr pace.  ToJ is sulking again but I really enjoyed myself and feel great.  😊
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 June, 2021, 07:25:37 am
Perfect running conditions this morning here in Rugby.  11 degrees, overcast and a light northerly cooling breeze occasionally supplemented by a very very light mizzle.   I really enjoyed my 12k and now have my feet up and my hands clamped around a hot mug of coffee.  😊
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 20 June, 2021, 10:46:44 am
I’m in Austria on holiday and really enjoying new running experiences, particularly up hills and through pine forests.

Today I went out for a run following a track I had prepared on my Apple Watch with a new app WorkOutDoors (which is really good!). I ran up a hill, along the side of a mountain and then back. I ran past the flat at 8km so decided to extend and did my first ever 10k. It took me an hour and a half but I feel good now. 800 calories burned!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 June, 2021, 11:24:43 am
Sounds lovely.  And congrats on 10k.  The big question now is, will you go even further?
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 20 June, 2021, 11:44:07 am
Sounds lovely.  And congrats on 10k.  The big question now is, will you go even further?
Not sure as it’s quite a long time to be running at my speed, although this 10k left me less pooped than the 7.5k I did six months or so again.

The landscape here is so great, with real variability and loads of choice, that I think running on the roads back in Kempen will not compare.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 June, 2021, 11:56:25 am
I'm hoping for some new roads and tracks to pound later in the year.   Change of scenery would be nice.  At the time of day that I usually run there are no buses or trains to whisk me to new and exotic locations!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 20 June, 2021, 01:32:31 pm
I got 6k in today for the first time since injury. Bit achey but good to be getting back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 June, 2021, 08:24:33 am
Good news Sir.

After Auntie Helen's posts about the Austrian Hills I got to wondering if there are some hills within the town here that I could perhaps incorporate into a route.  Yesterday we went for an amble and I suddenly realised that I was walking down one of the longest gentle inclines in Rugby.  It is well over half a km long and varies between gentle and moderate but is uphill for the entirety.  I'm now trying to figure out if I can jibble one of my routes to throw this in as part of a 10k run on Sunday. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 June, 2021, 08:31:40 am
Just checked on the map:  the full length of the road is 2.25km  with over 1.75km being uphill.  That will do nicely!  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 21 June, 2021, 01:40:41 pm
Got out again for 8km!  Ankle a bit sore but not an increasing damage pain but rather a you hurt me so I am aching pain. Doing all my running at the moment on fields to minimise impact.  Also the paths I am on have a little undulation to stress the evertors and investors but not enough to worry about a further sprain.
Title: Re: Beardys running log - Ct5k
Post by: trundle on 21 June, 2021, 02:45:22 pm
Took advantage of the cool rain to run 6km this morning. My running is very sporadic in the summer - it's just too warm: But I try and complete one 5km a month to keep my hand (legs) in.

The one thing I love about running is it doesn't need the same attention as cycling and rock climbing - so the mind can wander. And I've been surprised how often this allows the mind to solve problems, or come up with nifty ideas. Today's idea was extremely IT geeky, but it might solve a recent problem at work in a particularly nifty way that can be automated.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 21 June, 2021, 05:41:48 pm
Not worth starting a 'running good news bad news thread'. Here seem appropriate.

Good news: I did my not as usual as I'd like Sunday 10k yesterday.
Bad news: My time was over an hour
GN: but only by 30 seconds
Even better news: my heart rate was under 140 for the whole run

GN: parkrun is coming back next month
BN: but not ours  :'(

Anyone who has read my posts in this thread will have seen references to the Park (with the capital). It's the parkland surrounding our local NT property, open to the public for free pretty well all the time. Our parkrun has been here for the past seven years. However, it is a grade I listed landscape which is not being improved by having 400 pairs of feet trampling it every Saturday and the logistics of getting said 400 people into and out of a village with a population of about 800, and finding them places to park their cars, was getting too much. I completely understand the NT's reasons for not wanting to restart...

...but the announcement left me feeling really down on Friday. As noted above, I run in the Park two or three times a week and one of the things which has been motivating me has been that's it's a practice for when parkrun returns. How much of a difference will starting the 5k in a different place make? How much of a boost will running with other people give me? That sort of thing. And now it's not going to happen.

OK it's not really that serious. It's only a (mostly) fun run. But Friday was hard. And I need to find some motivation for tomorrow morning.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 21 June, 2021, 06:37:57 pm
Never done a park run but our work running club seem quite keen on them so I thought I would join.  We have several near us and one which will be within running distance. so I can do a steady 7k there, do the run and 7k back which will make a nice Saturday morning long run once my ankle fully recovers.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 21 June, 2021, 07:11:51 pm
Never done a park run but our work running club seem quite keen on them so I thought I would join.  We have several near us and one which will be within running distance. so I can do a steady 7k there, do the run and 7k back which will make a nice Saturday morning long run once my ankle fully recovers.
Our closest one will now be 12 miles away.  :(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 June, 2021, 06:39:43 am
Another perfect morning for a run.  Feeling good now.

Rugby has a Parkrun but there is an off road section which is quite technical and I have very little confidence there.  It has to be navigated twice.

I think that I'd rather catch the train and visit Northampton as I am familiar with the course there and comfortable with it.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 22 June, 2021, 09:36:40 am
I've restarted running. Legs feel like they have little strength, get tired running uphill rapidly.
I'm not using strava - figured the slow recorded speeds would be too dispiriting. Just getting around a loop is enough.
Title: Re: Beardys running log - Ct5k
Post by: trundle on 22 June, 2021, 11:46:47 am
Another lovely morning for a run - before warmer weather returns.

In terms of Strava, it offers history, social kudos, and segments.

I love the first two - and they regularly motivate me to get out the door when the body is willing, but the mind is 'meh'.

But I hate the segments and the focus on performance. As an older git, I WLL get slower and slower - and that doesn't matter because I am going further, and exercising longer - which DOES matter.

I much prefer Komoot - as it has a strong emphasis on joy, not performance. But I would miss the kudos of my friends, and the multi-year history of all my prior exercise and geeky bicycle/gear history.

Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 22 June, 2021, 01:23:24 pm
I use Strava and have a number of friends but worry about clogging up their feeds with commutes and boring 5-10km runs.  I therefore make all my activities private apart from the big ones which is of course boasting so I am conflicted!

Segments are a real nuisance when active on my watch as I am then triggered into going for them which ruins the run or ride.  I do like looking at them afterwards and seeing improvement or at least maintenance.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 June, 2021, 02:00:26 pm
At the moment I record on Garmin and copy to Strava as a backup but I keep both private save for a few select individuals.  The information is more for nostalgia if I am honest and it is very useful to see if I have a little dip in commitment. 

My times are only relevant insofar as they are purely an indicator of decrepitude for this still overweight 58 year old bear.  Distances are more important to me really.  Having cracked C25K after a number of failures I do enjoy running non-stop to 5k and beyond.  😊
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 June, 2021, 07:55:15 am
A slight chill for my early low hr session this morning.  Clear skies and a rising sun made for some really beautiful scenes as the orange fingers of the rising sun pushed between buildings and almost twisted through the branches and leaves of hedges and trees.  As the long fingers of the sun stretched out across the landscape and the birds serenaded the dawn I found myself full of positive energy and good cheer.  A fabulous morning indeed.

Having had coffee and breakfast now I cannot help but delight in a splendid day.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 June, 2021, 09:17:15 am
It’s good to see you peeps are keeping the candle burning during my partially enforced hiatus. I’ve still not managed to get out for a run, but the first phase of the project looks like it’s coming to an end so I’ll hopefully be back on the trails very soon. Lots of work to do to get back, but I’ve a much greater understanding of the processes these days.
Se you all on the trails real soon!  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: trundle on 25 June, 2021, 01:36:35 pm
Another lovely cool, wet morning - so went for a 6.5km run.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 June, 2021, 01:48:49 pm
Good stuff. 

We went to watch a Mikron Theatre production yesterday evening and a small amount of alcohol was consumed.  As a result I slept like a log and awoke at 7:30a.m. feeling all refreshed and in good cheer.  Tomorrow I will rise early for 10k before breakfast.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 25 June, 2021, 04:28:46 pm
Day before yesterday it was but I got out for 5k, first run since the first of the month.

It went fine apart from a stitch for the middle kilometre.

My legs were letting me know about it the next day though.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 26 June, 2021, 04:03:52 pm
First run since early March. Why oh why did I stop?

It's not easy juggling with full time (quite demanding) work, family, and 1.5 hours bike commuting a day, but I'm going to get 4-5 runs a week in.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 June, 2021, 04:14:35 pm
Good stuff. 

We went to watch a Mikron Theatre production yesterday evening and a small amount of alcohol was consumed.  As a result I slept like a log and awoke at 7:30a.m. feeling all refreshed and in good cheer.  Tomorrow I will rise early for 10k before breakfast.

I had forgotten that we'd other plans this morning so it'll be a run tomorrow morning instead.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 26 June, 2021, 08:16:22 pm
I got a good 5k in but ankle still hurts. Trying to avoid the heel strike habit I have got in to.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 June, 2021, 05:05:15 am
Grumble, grumble, moan, moan ...

Self motivation seems to have deserted me this past few days and all intentions to get out have failed. 

Real life matters got in the way once or twice but also so has my lazy body falling back to sleep.

I have risen this morning to discover rain and thus, being a fair weather shuffler, I have relocated to the comfy part of the sofa and am wallowing in self-pity.

I need to break this rut.  Try again tomorrow?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 June, 2021, 07:45:25 am
Nope.  Running mojo has clearly taken a holiday and got stuck in a grubby hotel near an airport somewhere.   😞
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 July, 2021, 06:36:19 am
Ten days off and feeling refreshed, I rose at 4:00a.m. and set to my normal stretches.  Faffing as I do it took me the best part of 45 minutes to be ready to leave.  Although the Met Office told me that it is 14 degrees the cloud cover and easterly breeze certainly made it feel much cooler.

A steady 8k at my regular pace and my hr was only slightly higher than usual.  I'm feeling pretty good now with a hot mug of coffee and my feet up.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 02 July, 2021, 10:36:05 am
 :thumbsup:

I did a couple of warm ups last weekend, a 3 and a 5k. Then yesterday did my standard 10k trail run through woods up to a gothic mansion. 8.45 m/min, so quite pleased. Legs felt empty on ride in today
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 July, 2021, 12:30:43 pm
Got out again for 8k this morning.  The weather was a bit miserable but it didn't deter me too much.  Been busy making sourdough this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 July, 2021, 08:17:25 am
Bimbled around in the on/off mizzle this morning for 75 minutes of low hr running.   Thankfully the paths were puddle free unlike on Monday when flippers might have been more effective.

Porridge with rhubarb consumed, second mug of coffee anticipated.  👍
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 07 July, 2021, 08:23:42 am
8 miles trail on Sunday. No post stretching. 2 day rest then went for a 6 miler yesterday...had to cut it to 5 miles because calfs just locked up.  Amazing how in 3 months you can forget all the maintenance you need to do.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 July, 2021, 07:44:22 am
6k tempo this morning.  Found it hard to keep the hr up even with lots of effort.  Feeling good and very happy with the session.

It was a fabulous start to the day with cloud cover and a cooling breeze to take the edge off 15oc. The sun has now broken through but I'd finished well before that happened.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 July, 2021, 07:55:02 am
Went out for 10k but the sheer heat combined with clear skies and the sun persuaded me to cut short and I ended up doing 8.5k.   Dripping with sweat but otherwise fine.   Time to sort breakfast I think.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 11 July, 2021, 08:00:50 am
Going to ride 50 miles this morning then go for a trail run this afternoon.

Had interesting experience last week, left it 2 days between runs, 8 miles on Saturday, 4 miles on Tuesday, both lumpy trail, then flat 4 mile canal run on Friday. Flat run Done at 7:45min/mile, which my watch told me was my fastest 5k ever (24 mins)....and Garmin Performance level during run was +10. (😲) It has put my vo2max score up from 49 to 52 in 10 days. Was 54 last year, but the sudden increase once I restarted running is interesting.  The record 5k is after 2 weeks of running after a 4 month break.

Weird.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 July, 2021, 08:49:15 am
Another sticky morning but I was out for a steady low hr run and there was good cloud cover so I enjoyed a gentle plod in the humid early morning.  Even taking it easy the sweat simply poured from me.  A refreshing shower and a couple of mugs of coffee have set the day well.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 13 July, 2021, 06:53:58 pm
Thought of you this morning, PB. I set off just before eight. the sky had been overcast since I woke. I'd not finished my warm-up when out comes the sun and the temperature starts to rise.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 July, 2021, 09:15:30 pm
Thought of you this morning, PB. I set off just before eight. the sky had been overcast since I woke. I'd not finished my warm-up when out comes the sun and the temperature starts to rise.

 :thumbsup:

Another early start tomorrow for a 1 hr trot.  Forecast looks terrible ...    ;)
Title: Re: Beardys running log - Ct5k
Post by: Syd on 13 July, 2021, 09:23:00 pm
I dislike running in the heat.

I’ve begun my training plan for London Marathon, due to go ahead on October 3rd (though personally I doubt it), so training takes place over summer.

I plan each run for the predicted coolest part of the day. So far so good but the longer runs are looming.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 July, 2021, 06:56:06 am
I was mildly relieved to fail to secure a place given when I would have had to train for it.  I'm not planning for a marathon at the moment.

Out for 8k again this morning.  Broken cloud cover but a bit of a breeze made it quite an enjoyable session.  Just relaxing with coffee.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 July, 2021, 03:18:51 pm
Madeira is quite hilly. 5.27km and 167m of climb. 40minutes and the climb was walking anything over about 8%. Average was 11% with ramps of 13%. Back to the marina for coffee and fluids. Not too hot as the sun does not hit that end of the bay until about 10:30.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 July, 2021, 09:06:04 pm
Time for bed.  04:15 alarm call for a sprint intervals session before breakfast.  Forecast says just 12oC. so should be both quiet and mildly pleasant.   

I can have a daytime doze too as mllePB and her Dad are going on a little outing during the day.  😉
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 15 July, 2021, 09:07:40 pm
I'm so tired I can barely move. No run for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 July, 2021, 09:10:50 am
That was a great start to my day.  Although the sky was cloudless and during my session the sun rose over the treetops and above the buildings I found myself with the roads to myself.  My sprint intervals went without a hitch and I recorded my fastest overall session time since I started in April.  I have lopped over 2 and a half minutes off a 40 minute session  without thinking about it.

Breakfast with freshly harvested golden raspberries, coffee and now shower time.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 16 July, 2021, 10:26:13 am
I started Couch to 5k in July last year (26th July to be precise) so I've been doing it for almost a year now.

My mini challenge for July was that every run would be a 5k. I usually run for 30 minutes which is 4k for me, so it's adding another 7-8 minutes on to the run.

So far it's going well, I've done 7 runs and they were all 5k. Today's was the hardest as I had my 2nd corona jab on Tuesday evening and it knocked me out on Wednesday. Normally Thursday would be run day but I delayed it one day to give me more recovery time from the jab.

I always run Sunday mornings so we will see how things are.

The last week of July we are in Berlin on holiday but I am taking my running shoes...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 July, 2021, 03:26:47 pm
That sounds like real progress AH.  I know that I was delighted when I realised that running 5k had become routine.  It feels good to know that you can just pop out for 5, literally. 

I started (for the fourth attempt!!!) in January 2020.  My minimum run these days is 6k and my average distance is 8k. I would appear to be slightly quicker than you but not by any significant margin.  Speed doesn't feature in my priorities though I do an occasional intervals session but that is primarily for variety in the same way that my low hr session is.

Keep up the great work.   😎  👍

How are others doing?
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 16 July, 2021, 04:45:53 pm
I'm not sure I've run this month and I think it was only twice in June, one of which was a cut short 5k at 3k.

But that mostly because I've been needed on campus a whole bunch more than prior months and I'm commuting both ways by bike so as to avoid the trains.

Between the time this takes and the tiredness/soreness that ensues I've not been running but I certainly aim, and what's more, want to do more once I can.

I'm also a bit over a year since starting C25K and unlike all previous attempts at running it's worked this time.

I have vague plans to up my distance and to also venture off road but it's all a bit as and when at the moment.

I will say apart from the structure of C25K this thread has been a good motivator/encourager
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 16 July, 2021, 05:07:21 pm
My next planned run is Sunday morning.
We are having friends round for a BBQ on Saturday evening. Drink will be taken. Quite a lot of drink.
Forecast temperatures for Sunday are:
7 am - 17C
10 am - 22C
1 pm - 27C

I somehow think my usual Sunday 10k while MrsC catches up with the Archers is not going to happen.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 July, 2021, 05:28:37 pm
My next planned run is Sunday morning.
We are having friends round for a BBQ on Saturday evening. Drink will be taken. Quite a lot of drink.
Forecast temperatures for Sunday are:
7 am - 17C
10 am - 22C
1 pm - 27C

I somehow think my usual Sunday 10k while MrsC catches up with the Archers is not going to happen.
l

I'll be out at 5:00a.m.  Join me.  🙂

My drinks night is tonight so I'll be sober and early to bed tomorrow.  😇
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 16 July, 2021, 11:26:14 pm
My sprained ankle has been really frustrating but it is now settling. I am on holiday in Madeira so all runs are insanely hilly. 30m per KM is minimum unless you stick to laps of the marina. By tomorrow it should be 3 rides and 3 runs.
I echo the feeling about running 5k.
Title: Re: Beardys running log - Ct5k
Post by: redshift on 17 July, 2021, 07:36:46 am
No running this past week.  I've spent the last 5 days sea kayaking off Anglesey, doing 10-15km each day. I think that's enough for one week, especially since it's two years since I was in a boat!

I'll probably stagger round the block on Monday morning, or whenever the temperature drops a bit.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 July, 2021, 08:08:40 am
Generally good news then.  👍

Now, where's that Beardy bloke?  He started all of this ...  😀
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 July, 2021, 08:12:14 am
My next planned run is Sunday morning.
We are having friends round for a BBQ on Saturday evening. Drink will be taken. Quite a lot of drink.
Forecast temperatures for Sunday are:
7 am - 17C
10 am - 22C
1 pm - 27C

I somehow think my usual Sunday 10k while MrsC catches up with the Archers is not going to happen.
l

I'll be out at 5:00a.m.  Join me.  🙂

My drinks night is tonight so I'll be sober and early to bed tomorrow.  😇

Looking at the forecast I think that I'll aim to be out for 4:30a.m. or even earlier if I can make it.  Min 17oC overnight and cloudless skies from the crack of dawn fills me with trepidation. 
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 17 July, 2021, 11:22:41 am
I have agreed with MrsC that I will put my kit out ready so if I wake early I can go out without disturbing her.
Seeing I was awake before six this morning, this may well happen.
But if not, well, I'm not training for anything so I'm not going to stress about it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 July, 2021, 05:18:03 pm
Good luck Steve.  Hope that you get a run in. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 July, 2021, 04:09:52 am
Just about to do the pre run stretches.  It's unbelievably warm.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 July, 2021, 06:38:24 am
12k done.  Wow, that was warm.

On a more sombre note:  during the first and second lockdowns I would see ambulances at various points clearly dealing with sick people.  Without realising it these instances had dropped off and I hadn't seen one for weeks.  This week they have started reappearing again and today I saw four separate ambulances.  I'm hoping that this is an exceptional day.  😒
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 18 July, 2021, 09:26:31 am
Good luck Steve.  Hope that you get a run in.
Well, we were both awake before seven, so agreed I'd go for my run before breakfast. MrsC, who is on a walking regime at the moment, would wait for the washing machine to finish, put the washing out, then go for her walk.
It was warm. No, it was hot. And I was slow. But I did get out there and that's another 5k+ under the belt. I'm going to need to run before breakfast tomorrow and Wednesday as well, looking at the forecast.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 July, 2021, 09:50:55 am
Well done Sir.   :thumbsup: 

My alarm rudely awakened me at 03:45 and I was out of the door by 04:30.  Walked to my start point which took 12 minutes. 

There was absolutely no breeze and by 6k I could reach around my back and wring the sweat from my running top.  I was surprised that I managed the full 12k but extremely pleased that I did.  Freshly picked raspberries with porridge and coffee and I am now in the process of baking baguettes for later in the day.  My fan is already working hard to keep the air moving around me and the forecast says 30oC for mid to late afternoon.   Nice if you enjoy that sort of thing.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 July, 2021, 07:58:21 am
A poor night's sleep and a slight knee niggle persuaded me to give it a miss this morning.  I will just resume the schedule on Thursday.  Hopefully the forecast is correct and we will be closer to the end of this stifling heatwave.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 July, 2021, 08:18:12 am
Lovely early morning amble along the disused railway on my low hr session.  I paused in the Garden of Remembrance at Rugby crematorium to soak in the sunrise washing over Northamptonshire and into Warwickshire. 

Great way to begin the day.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 July, 2021, 06:56:34 am
It felt like hard work today.  The ToJ is also giving me even more mixed messages than usual.

Coffee ready and porridge warming. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 July, 2021, 09:10:48 am
I beat the downpour this morning literally by about 3 minutes.   It was fortuitous serendipity rather than good planning but regardless, I got my run in before the heavens opened.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 27 July, 2021, 12:02:45 pm
I am in Berlin on Holiday and did a run yesterday.

It took my total distance to a pleasingly-rounded 500km.

Today is 1 year since I started C25k.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 July, 2021, 08:43:20 pm
Excellent and well done.   Now for the next 500km ...   🙂
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 27 July, 2021, 10:00:38 pm
Sprinting on wet concrete and my foot hit the join between two slabs: that's slippery! Pleased to find that I'm back to being able to run 5km without a break. Hope to get it up to 8 again.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 July, 2021, 07:17:45 am
Another day, another 8k!

That's now four out of the last five months where I have topped 100km for the month.  I had a slight blip at the end of June but we're over the line again today. 

Interestingly, I seem to be running negative splits on most runs now which I take as a sign that I have my pacing under control and my fitness has improved allowing me to hold or even increase pace mid run.  I certainly notice how much more alive I am after my runs as oppose to often retreating back to bed for an hour as part of my recovery only a year or so ago.

Steady but positive progress.  I'm a happy bear.  😊
Title: Re: Beardys running log - Ct5k
Post by: redshift on 04 August, 2021, 11:44:47 am
Question to the floor:

What do you lot use to slow down?

Context: When I was young, I did no long-distance running at all. I rode bikes, and swam, but all my other sports were ball sports which involved short sprints and stops and turns, such as netball. As an adult I mostly have done cycling and martial arts, and not much of the latter in the last 10 years or so. Since the oncology team advised me to return to impact sports to help maintain bone density I've found that I can run 5k, but mostly in sections.  I run far too fast and top out at about 176 on the heart monitor, then have to walk until it's dropped a bit.  Despite the C25K run/walk process getting me going, I know I have to slow down, as 6:30 per km is way too fast to be sustainable, and yet whenever I zone out, that's the pace I drift up to.

So, do I just keep going until 6:30 is sustainable, or do I employ some suitably paced music*, or what?

* I don't actually run with music, as there's a bit too much A58 between me and the park!
Title: Re: Beardys running log - Ct5k
Post by: L CC on 04 August, 2021, 11:58:42 am
Even when I ran, I couldn't run slowly, I would jog then walk. My fastest 5k was just over 30 minutes and included walking, where as I see people here running slower without any walking.

I'd say keep going till 6:30 is sustainable. It's not *that* fast.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 04 August, 2021, 01:57:43 pm
I don’t walk at all in my 5k but average 35-37 minutes. My stride isn’t very wide I guess, but my cadence is reasonable.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 August, 2021, 03:35:13 pm
I consider pacing to be the most difficult bit about running.   What I have found is that whilst progressing through C25K I had a sub 6:30 running pace and bagged myself a 5k best of 29:04.   Since I have stretched beyond 5k and I don't Jeff (walk) very often at all my average has slowed slightly to around 6:45.

I have used my hrm to help me by setting an upper limit below zone 4.  When it bleeps I ease off to a trot.  Over time I have found that I can go longer at that trot albeit slower than my tempo pace.  I also now do a low hr session once a week for an 8k run.  I have yet to manage 8k in 1 hour on this run but I see it as a long term target.   I can do 9k in 1 hour with a bit of a push on regular runs but I don't see that as necessary.

I have been doing the low hr runs and the max hr runs for a few months now and have found that I can now do negative splits, that is, I can run the second half of my session quicker (albeit by seconds generally) than the first half.  I take this as a measure of my fitness.
Title: Re: Beardys running log - Ct5k
Post by: Jasmine on 04 August, 2021, 08:17:47 pm

So, do I just keep going until 6:30 is sustainable, or do I employ some suitably paced music*, or what?


When I first started running, I had the same problem. The only speed I had was a speed I could only sustain for 10 min. Eventually, I progressed to a point that I could do that (slow) speed for a bit longer. And one day I discovered that the speed I was running at was faster than it used to be. At that point, I could consciously drop the pace if I wanted to do more than 30-40 minutes.

I'm still a bit one-speed to be honest. I have a standard middle distance pace that I can slow down (usually by running with someone else who happens to run slower) or speed up if I'm racing.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 August, 2021, 10:04:53 am
Went out for my low hr run this morning.  My first 1k was slightly slower than usual but I managed to keep my pace more or less consistent over the entire 8k.  I never hit my max hr setting so didn't need to walk whilst my hr dropped.

In contrast I have my intervals session tomorrow morning.  The difference in average pace will be at least 90 seconds per km.   I am always well and truly fubar'd after the intervals session.   
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 August, 2021, 10:35:42 am
Persistent rainfall kept me indoors this morning.  It's sort of OK as I need to readjust my running days to fit in better with mllePB's demands upon my time.  The adjusted schedule begins tomorrow ...

Off to walk a dog with short legs with my youngest son.  Hoping for a dry couple of hours now.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 August, 2021, 10:38:03 am
I did my 10k run on Saturday morning but felt a bit off colour.  Later in the day I was definitely under the weather and began to worry about my visit the previous day to youngest son.   Felt much better yesterday and ...

... I rose early for an 8k which was surprisingly at the quicker end of my range and I am still feeling good 4 hours after finishing.   Strange how the body can fluctuate.

I'm contemplating a weekly update from now on otherwise I'll be the primary poster in this thread.  Unless of course you chaps show a bit more enthusiasm ...  😉
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 09 August, 2021, 10:19:47 pm
I haven't run since the 30th of June! Mostly due to work and all the associated commuting but I have decided not to go to the office tomorrow so I'm hoping to squeeze in a restart run. Will probably just do 2.5-3k thobut.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 10 August, 2021, 11:50:05 am
I got out!

And a hundred metres down the road the sun came out full blast and there I am with no suncream on  :facepalm:

Did a full km warmup walk when I usually do less than a half. Then 2.5k steady jog followed by just over a km cool down walk. I did feel like I could have carried on as my lungs and leg muscles were feeling fine but I had the feeling my shins and joint would have harsh words for me tomorrow. So I erred on the side of caution.

Had a good stretch when I got in and a big glass of Ribena.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 10 August, 2021, 12:45:59 pm
Following my achilles, I then sprained the same ankle rather more severely than I first thought.  I tried returning to running but found that the slightly altered biomechanics were giving me much more of an inner heel strike which caused significant heel pain.

So I ran once on holiday and found it so painful I stopped completely.  I wondered if it was die to the Hoka's heel-toe drop so bought some zero drop which are better.  I have also done a lot more strengthening exercise as I found that mid foot strength to get up on my tiptoes was reduced.

Things seem to be improving so I hope to run again in September.

Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 12 August, 2021, 09:54:49 pm
I had my first run in ages at the weekend (a not particularly fast 5km). I should do that more often. I think I need an event (or something) to aim at, otherwise it just gets put off because of all the other stuff to do. I'm currently eyeing up a night run in November.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 August, 2021, 07:42:22 am
My last two weeks have been close to identical.  I have only managed three runs per week and a total of 26km per week but I have managed to maintain the effort and keep the body ticking over.  Two 8k runs during the week, one a low hr session and a 10k this morning.

My week should have an intervals session the day following my low hr run but I have managed to skip that recently.  😔   I shall endeavour to put that fourth session back in next week and see how I cope.

Title: Re: Beardys running log - Ct5k
Post by: cpcnw on 14 August, 2021, 11:58:49 am
Did way too much hard surface running between age 17-40. Best times where 6:25's for a 10k and 1:33 for a half. Packed it all in eventually due to knee pain and some hip pain. Was running 2x week at that point 8 milers. A guy in the club who's 6ft & 11st said my problem was I didn't go running enough!

Remained 11stone for most of above, which has now crept up over 10+ yrs & static at 13st. Just pre Covid I tentatively started doing park run. Was fine with first couple and above average finish times. Then the old knee pain, hip clicky pain came back - with lumbar pain just to add insult etc

If I had my time again I would not run anywhere near as much but mix it up much more with swimming / cycling.

I the long run I don't think it's done me any favours.

My best OBE was due to swimming 14 hrs a week in 2hr sessions when I was 21 - Youth...wasted on the young!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 21 August, 2021, 02:35:19 pm
Weekly update time.

Monday: I slept through and thus missed my steady 8k run.  I slept well past 7am which confirmed to me that I must have needed that sleep.  The week is off to a bad start.

Tuesday: I rose early and did the steady 8k that I should have done on Monday.  I felt great and enjoyed the session.

Thursday: Having skipped the low hr 8k planned for Wednesday completely, I did my 6k interval sprints.  I say sprints but that is entirely aspirational.  I hit a surprisingly decent (for me) time and felt good.

Saturday: This morning I did a slow 12k.  In fact, it wasn't slow but more moderate.  I'm feeling tired but happy with my effort.

Yet another 26km, 3 runs only week (third on the bounce) but at least I am getting out there.  I harbour ambitions of getting back to 4 runs next week.  Only time will tell.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 21 August, 2021, 04:56:13 pm
I got out yesterday. Only did 3k as it was a week and a half since my previous run but it went fine. And my legs felt ok this morning.

I need to get back to running more frequently but it's fitting it in around everything else.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 August, 2021, 07:46:40 am
Weekly update - 28/08/2021:

Another mixed week with success but a missed run.  🤔

Monday:  Got out for the scheduled 8k.  Nice, steady session and felt full of go for the rest of the day.  👍

Wednesday:  Another successful run.  This time it was an 8.3k low hr session.   

Thursday:  Had a disturbed night's sleep but then managed to swat the alarm when it went off and promptly went off myself: to sleep!!!!   Missed my intervals session bit felt well rested!!!

Saturday:   On the hoof before 5:30a.m. and reeled off a steady 13.5k.   Nice easy paced run enjoying the quiet roads and the slow dawn of the day cloaked in lovely grey clouds and accompanied by a fresh North westerly breeze.  As close as ideal conditions for me.

29.8k for the week.  Next week I am hoping to do a 15k on Saturday and then have 6 days off as we're off camping (all being well) in Silverdale for a few days.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 28 August, 2021, 08:01:07 am
Ran 5k yesterday morning in a good time for me.

Two hours later I got married  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: T42 on 28 August, 2021, 08:43:50 am
Congrats, Auntie!  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 August, 2021, 08:47:42 am
Many congratulations AH.

Was that a matter of getting to the church on time?  😉
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 29 August, 2021, 09:16:07 am
Registry office  ;)

I had some time to kill and a date with some cakes…
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 August, 2021, 10:44:20 am
Ah, cake.  I would definitely run for cake. 👍 😎
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 September, 2021, 08:11:58 am
Weeekly update 05/09/2021

A slightly odd week but four runs in spite of feeling below par all week.

Monday:  my normal 8k.  It felt sluggish the whole time and I doubted a couple of times that I would dnf.  I got round in the end.

Wednesday:  my regular low hr 8k.  This went very well and I really enjoyed the course morning.  The weather at the moment suits me well with cloudy skies, a bit of a breeze and temperatures just scraping double figures when I am out for my run. 

Thursday:  in spite of yesterday being a good run I found myself wanting to stay in bed.  😒

Friday:  got up for the 6k intervals session that I should have done yesterday.  It felt sluggish at first but I loosened up and finished quite strongly. 

Sunday:   had grand plans for a 15k but the weather has turned.  Clear skies and rapidly rising temperatures are not my favourite conditions so I cut it short at 11k.  Felt good but I found myself a bit chesty afterwards and sat on a park bench for five minutes to recover.  Never had that before.  Feel fine now.

33.3k for the week according to Garmin.  Happy with the total if not the quality.

Next week I will be having a few days off so there might be only 1 run to report.  I am leaving the running kit at home whilst we take a short camping break.  Plenty of walking though I expect.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 September, 2021, 11:31:56 am
Weekly update - 12/09/2021:

A whole week off.  It wasn't quite planned but a few days away camping and a few more just luxuriating in waking when the brane decides rather than when the smartwatch vibrates has been refreshing, revitalising and rewarding.  The three R's  😀  All those little niggles seem to have benefitted from a week off too which is great because it tells me that they are only minor ad that I can manage them if I am careful.  One slight downside is that my walking shoe /sock combination delivered a small blister on my right big toe but that too has been dealt with and is fine now.

I've already moved the morning alarm on keeping in step with the ever-moving sunrise and plan to break back in tomorrow with a 6km and see how things feel.

How has everybody else been getting on?
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 12 September, 2021, 05:10:57 pm
Did my first parkrun since January 2020.
My home parkrun hasn’t come back after lockdown. A victim of success. We were getting up to 400 runners in a village of about 800 and car park at the NT property wasn’t coping. Add in concerns about damage to the listed landscape and one can see why they stopped it, disappointing though it was.
We are in Cornwall on holiday just a couple of miles from Land’s End so I gave their run a go.
It was hard. First ‘competitive’ run for 18 months, on a course I don’t know and which turned out to have more hills than I was expecting. Really pleased with my time, but I am suffering today.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 12 September, 2021, 05:34:29 pm
Only managing about one run a week but I did do 6k this week instead of 5 so gradually getting back into it.

The last km was hard work but turned out it was fairly high pace. I did nearly melt.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 12 September, 2021, 09:25:27 pm
I’ve had a few months off due to plantar fasciitis. Just back to a couple of runs each week for the last couple of weeks - steady and monitoring how it feels the day after… out tonight and did just over 5.5 miles, which was nice.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 September, 2021, 09:14:51 am
My first run for 8 days was surprisingly good.  I had planned a cautious 6km and expected to struggle as I feel that I normally do after a few days off so I started cautiously.  I soon realised that running is now part of what I am again and happily settled down into an easy pace.  Every km I checked pace and hr and both were well within my acceptable ranges which just made me feel happier and happier.  Come the end I just kept going and added another km.

As per my usual form, no records but also no pain.  I'm feeling good at the moment.  I did a few extra warm down stretches as a cautionary measure and am now awaiting a delivery before a soak in the tub.
Title: Re: Beardys running log - Ct5k
Post by: Quisling on 13 September, 2021, 11:10:11 am
Nice work PB :thumbsup:

After a weekend away at Swanage folk festival, where much cider was imbibed, I wasn't expecting much but trotted out with the head torch late yesterday evening and smashed out a half-marathon personal best in 1:52:15, an improvement of some five and a half minutes.  Well pleased with that, though I'm feeling it this morning.   Need to focus on slower outings now ahead of the 38 mile ultra I've booked into in October.  What was I thinking... ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 September, 2021, 07:27:50 am
Rose for my early run today but the rain is back.  I don't mind if the rain starts when I am out but I cannot motivate myself to start in the rain, ever.

As we're approaching the cusp between sparrowfart and elevenses running once again I shall perhaps try to venture out mid morning instead.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 September, 2021, 08:28:32 pm
Rose for my early run today but the rain is back.  I don't mind if the rain starts when I am out but I cannot motivate myself to start in the rain, ever.

As we're approaching the cusp between sparrowfart and elevenses running once again I shall perhaps try to venture out mid morning instead.

I did go out.  It was very warm and humid so I set to a very easy pace.  It was strange running when there were people about.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 16 September, 2021, 09:22:52 am
Good work!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 September, 2021, 10:01:44 am
Thank you Sir.

This was a departure for my me because I usually am very much of the mindset that once I have lost the session that's it.  I cannot express just how happy it made me feel to actually get out and hope that I can repeat this in the future.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 September, 2021, 09:11:51 am
Week update - 19/09/2021:

You may recall that last week I recorded that I had enjoyed an entire week off.  We had been away for a few days camping and I had been walking reasonable distances every day albeit at a leisurely pace.  The week before that I recorded 33kms in total.

Monday:

Getting back into the groove I trotted out for a gentle 6k.  I was enjoying myself so much that I ended up recording a 7k instead.  I was pleased that it felt good and that I didn't seem to be suffering as a result of 8 days off.

Wednesday:

I was up early for my run but the rain showed up.  Just like cricketers I run for cover in such circumstances.  To my surprise I managed to motivate myself out of the door for a mid-morning 8k.  This is a rare triumph for me as once a run is lost like that I tend to feel down and don't bother. 

Friday:

Crawled out of bed for the intervals session.  Did the usual session in a perfectly reasonable time for me.  6k.

Sunday:

I am slowly trying to up my long run again in the hope that I can get to half marathon distance this side of Christmas.  Today I planned 13k and I ran 13k.  Even better, I don't feel smashed by it and my time was decent by my standards.  I was able to keep my pace pretty consistent throughout.

After the run and during my cool down walk back home I passed through a gathering crowd of runners wearing various hydration vests, lightweight jackets and interesting looking mixed terrain footwear.  It transpires that there is an ultra today starting and finishing just around the corner from the Bear-o-drome.  mllePB went to see them off and we'll probably amble down later to see a few back.  40 miles plus iirc.

So, 34km for the week.  That's very acceptable.

Roll on next week.  🙂🙃👍🙃🙂
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 19 September, 2021, 09:20:00 am
^ good stuff!

I need to get going again. Got sidelined early August by a nasty cold. Now work getting in the way of it.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 September, 2021, 10:37:14 am
Thanks.

Gah, work !!!   😇
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 19 September, 2021, 10:42:32 am
Problem is I ride to and from work, so I'm out at 7am and back at 5pm, but the intervening hours are non-stop full-on high energy. Last thing I want to do when I get in on bike is go straight out again. But I must...
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 19 September, 2021, 06:33:57 pm
After a busy couple of weeks with family things, I managed a run today. 11km in 75 minutes, which was a mixture of not very fast and hills - Lewes to Kingston ridge and back.

I too am eyeing something of half marathon distance this side of Christmas.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 20 September, 2021, 09:54:45 am
I'm a local legend!

Shows how few people run around here. 2 efforts in 90 days and I'm the local legend  ;D
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 24 September, 2021, 11:15:16 am
I had a run last night! A very stately 5.5 miles to deliver an 11-30 cassette to a friend who is doing a big ride in Wales this weekend. Obviously, I couldn’t take the bike as the chain doesn’t grab the freehub tightly enough;)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 September, 2021, 11:27:23 am
I wanted to run this morning.  At least, I told myself this yesterday.  What I have discovered recently is that my brane decides that running is not for consecutive days, rather for alternate.

No matter.  I shall run tomorrow morning and Monday morning and Wednesday morning   ...

I am not sure why my brane says SLEEP SLEEP ZLEEP on mornings like today but I can live with it.  😎

My weekly distances will fluctuate but my monthly distances should remain consistent.
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 24 September, 2021, 11:48:14 am
Back in the office full time now so I think it'll just be running at the weekend for a while. Bit of a shame but there we are.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 September, 2021, 08:40:41 am
Week update - 26/08/2021:

So, this is the week when I finally accepted that my body doesn't want to run on consecutive days regardless of how easy the sessions are.  Better for the recovery so they say ...

Anyway, here's my week.

Tuesday:

A regular 8km winding around the local urban landscape.  I include two recreation grounds in this loop and I do enjoy it at this time of year.  The slowly breaking dawn and the lack of streetlights (tory council) combine to provide perhaps the perfect lighting scenario for this bear.  It was a moderately paced run and felt excellent.  I could have extended which made me feel good given that I'd done my 13km run (long for me) only two days previously.

Thursday:

My regular 8km low hr shuffle taking advantage of a local disused railway line rescued by Sustrans and maintained by Sustrans, the local wildlife volunteers and the local authority when grants can be found.  My route also cuts through the grounds of the local crematorium and a "plantation", Millennium Woods.  Another roaring success with the hr well in control and a surprisingly good time against performances recently. 

Friday:

The brane said NO!   OK, this has happened to me too often.  I have surrendered to alternative days.  That fanciful dream of entering one of those ultra runs spread over a number of days has passed.  Erm, 🤣    As if ...

Saturday:

Even whilst doing my warm up walk out I was juggling thoughts between two different sessions.  In the end I chose my intervals which is only 6km but those bursts of raw power (stop laughing at the back) really do hurt at the time.

All went well and I am now looking forward to my longest run of the month in the final few days of September.   This is due tomorrow but at present the weather forecast here is for heavy rain.  Even more tempting for me is that Tuesday is forecast to be a few degrees cooler and also dry which suits me so much better.  I'll report back next Sunday.  🙂
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 26 September, 2021, 05:47:36 pm
Nice report PB - a positive week from the sound of it. Hope the long run goes well and look forward to the report.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 26 September, 2021, 07:00:24 pm
I got out for 12km up to blackcap (lump on the way to Ditchling) and back today. For extra smug I was passed by some cyclists on the way up, and caught them near the top where they’d stopped for a snack.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 September, 2021, 08:54:35 am
The weather forecast was spot on and we've had almost torrential rain and gale force winds.  It's a baking day now and take it easy other than a decent walk before a 15km in the refreshing air of the coolest morning of the year since May.  😎
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 27 September, 2021, 09:11:22 am
I'm averaging 2 runs a week. Times are ok (so slow compared to 10 years ago, but, well . . .).

Tendons just don't seem to be toughening up. It is 2 runs a week because I have sore achilles after each run.

Overdid it on Fri. 8km run in morning, very pleasant, fairly windy (20-30mph).

Then 8km in the kayak in the evening. Conditions looked so nice, I couldn't resist.

Sore tired legs on Sat!
Title: Re: Beardys running log - Ct5k
Post by: toontra on 27 September, 2021, 10:00:10 am
Ddi my first organised run yesterday - Corsham 10k.  Wasn't sure what to expect as I'm an "occasional" runner and fit runs in around cycling - once or twice a week.

This was the first time I've run with others.  There were about 1000 participants and it was a bit like PBP with lots of spectators lining the route and shouting encouragement. 

About half way round I felt a recurring lower calf injury, which got slowly worse until the last 2k when it became a sharp pain.  Ordinarily I would have stopped, but as I'd cycled 100m the day before to get there I pushed on ::-)

Managed a time of 45.58 which put me 4th in age category and 140th overall.  I've been hobbling ever since- no running for me for a while  ;)
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 27 September, 2021, 10:23:21 am
Ddi my first organised run yesterday - Corsham 10k.  Wasn't sure what to expect as I'm a "occasional" runner and fit runs in around cycling - once or twice a week.

This was the first time I've run with others.  There were about 1000 participants and it was a bit like PBP with lots of spectators lining the route and shouting encouragement. 

About half way round I felt a recurring lower calf injury, which got slowly worse until the last 2k when it became a sharp pain.  Ordinarily I would have stopped, but as I'd cycled 100m the day before to get there I pushed on ::-)

Managed a time of 45.58 which put me 4th in age category and 140th overall.  I've been hobbling ever since- no running for me for a while  ;)
That is pretty respectable. Congrats
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 27 September, 2021, 05:49:43 pm
Ddi my first organised run yesterday - Corsham 10k.  Wasn't sure what to expect as I'm an "occasional" runner and fit runs in around cycling - once or twice a week.

This was the first time I've run with others.  There were about 1000 participants and it was a bit like PBP with lots of spectators lining the route and shouting encouragement. 

About half way round I felt a recurring lower calf injury, which got slowly worse until the last 2k when it became a sharp pain.  Ordinarily I would have stopped, but as I'd cycled 100m the day before to get there I pushed on ::-)

Managed a time of 45.58 which put me 4th in age category and 140th overall.  I've been hobbling ever since- no running for me for a while  ;)

Well done!!

What’s your age category? (If you don’t mind - Asking for a ‘friend’)

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 September, 2021, 07:40:56 am
Nice report PB - a positive week from the sound of it. Hope the long run goes well and look forward to the report.

The long run (15km) went very well thank you.   😊  👍

Report later today after breakfast, shower, etc.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 September, 2021, 10:38:31 am
So, that 15km run...

I decided yesterday to rise early and for the first time wear a headtorch whilst running.  I bought the headtorch primarily for running but had then shied away from running in the dark.  In my head it's just safer in daylight.

I slept fitfully and finally slid out of bed around 4a.m. and got on with preparations.  Hydration, stretching and generally faffing as I do.  I was also feeling quite negative and was on the verge of just going for an 8k but once I left the house at about 4:55a.m. I suddenly felt invigorated.  I walked briskly for 15 minutes to my planned start point and was off.

The road where I started was well lit which gave me time to adjust the tilt of the headtorch a  couple of times to get it where I wanted it.  After about 0.5km I turned off the main road and slid effortlessly into the dark, unlit streets of residential Rugby waking from it's slumbers and gently creaking into action.   I found the middle setting of the headtorch was all that I needed and I also found a sweet spot on the beam angle giving me good close illumination but picking out reflectives a good 200 metres away. 

I was shocked at the speed of my first km as I was very consciously not gunning it but my hr looked nicely settled and it felt fine so I allowed myself to carry on as I was. 

The heavy cloud hid the otherwise bright moon and I was glad of the headtorch as the kms rolled of beneath my feet.  I was aware at 10kms that my pace was still quicker than I had expected but again hr was on the lower than expected side and I was feeling good so I just carried on.  At this point I was entering a wooded section which would be the darkest segment of the run.  No problems for the headtorch though and I was through there and out onto open recreation ground paths before I'd really thought about it.

Last week I did a 13k and I noted as I passed through 13k this week that I was in fact ahead of schedule.  This surprised and pleased me but I was now fighting with my guts which had decided to process last night's vegetarian curry and I was feeling uncomfortable.  A weave through another recreation ground and out into open roads and the final 1500 metres.  I tried hard to ignore the stomach churning and pushed on to complete the 15k in nearly 2 minutes less than I had expected.  YAY !!!

Miraculously my guts had settled down so I included in my cool down walk the next 1k for reference so I know where the 16km finishes in a few weeks time.  😊

Very pleased with my gradual ramping up of the long run.  Other than the curry guts today's run went entirely to plan and the outcomes were even better than hoped for with the headtorch experiment icing the cake. 

I'll put a note here to remind me to talk about knee and foot niggles in my weekly update.
Title: Re: Beardys running log - Ct5k
Post by: toontra on 28 September, 2021, 10:51:28 am
Well done!!

What’s your age category? (If you don’t mind - Asking for a ‘friend’)

Mike

60 - 70 category, so being 66 I'm pretty happy with that.  Only beaten by some comparative youngsters - probably  ;D

On the downside the calf is still pretty sore.  Don't think it's anything serious and a few days off should sort it out.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 28 September, 2021, 11:19:08 am
Well done!!

What’s your age category? (If you don’t mind - Asking for a ‘friend’)

Mike

60 - 70 category, so being 66 I'm pretty happy with that.  Only beaten by some comparative youngsters - probably  ;D

On the downside the calf is still pretty sore.  Don't think it's anything serious and a few days off should sort it out.

Very good going - we’ll done! Hopefully your calf will recover quickly - niggles to listen to!

Mike
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 28 September, 2021, 11:19:56 am
So, that 15km run...

I decided yesterday to rise early and for the first time wear a headtorch whilst running.  I bought the headtorch primarily for running but had then shied away from running in the dark.  In my head it's just safer in daylight.

I slept fitfully and finally slid out of bed around 4a.m. and got on with preparations.  Hydration, stretching and generally faffing as I do.  I was also feeling quite negative and was on the verge of just going for an 8k but once I left the house at about 4:55a.m. I suddenly felt invigorated.  I walked briskly for 15 minutes to my planned start point and was off.

The road where I started was well lit which gave me time to adjust the tilt of the headtorch a  couple of times to get it where I wanted it.  After about 0.5km I turned off the main road and slid effortlessly into the dark, unlit streets of residential Rugby waking from it's slumbers and gently creaking into action.   I found the middle setting of the headtorch was all that I needed and I also found a sweet spot on the beam angle giving me good close illumination but picking out reflectives a good 200 metres away. 

I was shocked at the speed of my first km as I was very consciously not gunning it but my hr looked nicely settled and it felt fine so I allowed myself to carry on as I was. 

The heavy cloud hid the otherwise bright moon and I was glad of the headtorch as the kms rolled of beneath my feet.  I was aware at 10kms that my pace was still quicker than I had expected but again hr was on the lower than expected side and I was feeling good so I just carried on.  At this point I was entering a wooded section which would be the darkest segment of the run.  No problems for the headtorch though and I was through there and out onto open recreation ground paths before I'd really thought about it.

Last week I did a 13k and I noted as I passed through 13k this week that I was in fact ahead of schedule.  This surprised and pleased me but I was now fighting with my guts which had decided to process last night's vegetarian curry and I was feeling uncomfortable.  A weave through another recreation ground and out into open roads and the final 1500 metres.  I tried hard to ignore the stomach churning and pushed on to complete the 15k in nearly 2 minutes less than I had expected.  YAY !!!

Miraculously my guts had settled down so I included in my cool down walk the next 1k for reference so I know where the 16km finishes in a few weeks time.  😊

Very pleased with my gradual ramping up of the long run.  Other than the curry guts today's run went entirely to plan and the outcomes were even better than hoped for with the headtorch experiment icing the cake. 

I'll put a note here to remind me to talk about knee and foot niggles in my weekly update.

What a delight and inspiration to read this PB - well done. Nice to head out a bit negative and pick up so much:)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 September, 2021, 01:08:18 pm
I awoke to heavy rain and felt nothing but a desire to slide back beneath the warm duvet and drift back into the world of sleep.  A run in torrential rain certainly didn't appeal and, as previously written by me in these pages, once a run is lost I tend not to get out later in the day.

However and for the second time recently a window of opportunity opened up just after 10:00am as the rain abated so I changed into my running kit, stretched a little then ventured out.  In my schedule was the low hr run along the old railway and as expected there were many puddles to splash through and much mud to squelch in but in spite of this I ran with a smile on my face and lightness in my legs.  The run went without incident and I once again met my target pace without tripping my upper hr limit.  Another successful run.

To cap it all the rain began to gently fall on my cool down walk but remained light until after I had returned home. 

A pleasing end to a very successful September.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 October, 2021, 11:08:20 pm
Evening all. Please forgive me if I don’t feed the umpteen pages I’ve missed.
I just thought I’d pop in and say that I’m thinking I might try and restart. You know, now the best weather is behind us, as if all the struggles of getting out again weren’t enough. But I’m scared. I’ve gained a few pounds so it’s going to be harder, but I’m probably no heavier than I was when I started this thread. However, although I now know what I can achieve, I also know the trials and tribulations I’ll suffer along the way. If I’d thought this a week ago, maybe I could have tried for a red October, so maybe it’s as well I’ve missed that boat because RED is probably not the best way to start.

I’ll try not to drag you all down with my negativity.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 October, 2021, 09:08:11 am
It will be great to see you back Beardy.  I have at times felt alone although I know that there are others still regularly treading the highways and byways in pursuit of something mysterious and not fully understood.

Weekly update - 03/10/2021:

Tuesday was the planned long run and I have reported upthread about this.  15k with a start almost two hours before sunrise and the first deployment of a heatorch when running.  I have the Pearl Iko Core and although it looks a bit overly-thought out it is in fact lightweight, easy to get a stable and comfy fit and the removable, rechargeable battery easy lasted nearly two hours. 

I have also reported on Thursday upthread.  I thought that the rain had stolen my low hr run but a window of opportunity opened and I went for it.  8.2k and a new feeling that at last I am beginning to feel like a runner and not just a pavement plodder.

Saturday:  Intervals in the plan.  Out before sunrise and felt the cool chill on my bare arms and legs today.  Streetlights seemed to come on in back streets as I walked to my start point and then shuffled off.  The first k was slower than usual but I dismissed this from my mind and just focused on the interval sets ahead.  Come the end I found that I had put in another average performance in a week when I had also wrung a long run out of the legs.  6k

29.2k for the week.  Happy with that.  I also noted that I have already passed 100 runs for the year.  Quite pleased with that too.  👍
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 03 October, 2021, 11:00:24 am
I have been plodding away regularly, so nothing really to report.
MrsC expects me to be out three mornings a week, plus a longer run on Sundays, and plans things around that, so I have an incentive.
I don't have a lot of choice when it comes to routes and I'm not training for anything so you'd all get bored if I reported every run.
Title: Re: Beardys running log - Ct5k
Post by: redshift on 03 October, 2021, 10:38:59 pm
I haven't run for a while, probably 6 or 8 weeks or so off. I had two weeks of sea kayaking in Anglesey, one in July and one in August, and each involved 5 days of 10-15km paddling.  For the rest it's mostly been taking the opportunity to ride the trike before the poor weather sets in properly.

Anyway, today I ran my habitual route to the local park and back.  Nothing special, not trying too hard, although as usual I set off too quickly and had to actively force myself to slow down. The problem is pacing, again. Despite myself I managed to do the run in 41:32, which is the fastest I have ever done it.  So whilst that's not fast, it's fast for me.

Keeping on keeping on...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 October, 2021, 02:23:30 pm
It's good to read that folk are getting out. 

I have reached the point 20 months in from starting C25K in January 2020 that I finally feel like I am a runner again.  I say again because in the eighties and early nineties I was a marathon runner.  I love the solitude that running brings me and enjoy feeling fitter and stronger just because I run a bit.

I found the London marathon yesterday to be very inspirational just as I find folk posting here of their running exploits inspirational.  I don't know why this is but I'd really love to get back to marathonning or even beyond Into ultras.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 06 October, 2021, 09:00:30 am
All good to hear. I’m still a bit on/off with running due to ongoing but much reduced plantar fasciitis problems. As long as I do the exercises I seem able to cope with a couple of days a week ok. But I had a week off and now I’m building it back up.

A colleague ran London in 2:37:xx on Sunday - the only consolation is that he’s 10 years younger than me! He’s off to do a 50 miler next weekend and a 100 miler the following!

PB - ultra has a lot of appeal. De Mekon also has headed in that direction.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 October, 2021, 07:59:54 am
Trouble is that with my pace I'll keep missing the cutoffs.  I can only hope that my progress in the next 12 months includes speed as well as distance.  My training regime includes speedwork (fast and slow!) now so hopefully...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 October, 2021, 09:03:40 am
Weekly update - 09/10/2021:

Monday:

After last week I felt like I was slacking but nevertheless I ran 8.5k at a reasonable (for me) lick.
Also, I ran mid-morning again.  Autumn morning are rapidly closing in.

I do find that I am feeling stronger these days.

Wednesday:

Other matters interrupted my routine and my 8k low hr run was missed.  🙁

Thursday:

Intervals day.  I have created a new pyramid interval session for use in a few weeks time but for now I stuck with my regular session and it was a decent one too.  Very happy with that.

I was out early enough for a second session with the headtorch.  Being able to flick between medium and high output is a boom but the design of the headtorch i variably means that you end up having to spend the next 30 seconds readjusting the angle as the switch is part of the tilt head.  A niggle rather than an annoyance but not great design imo.  6k

Saturday:

I got up before dawn for the low hr session.  Again, I took the headtorch and covered the first 3k with it on.  The clear skies of dawn quickly flooded my route with light and the need for the headtorch was gone.  I stopped three or four times to take pictures of the morning mist and rising sun so my time was greater than usual for that session but my moving average was steady and consistent which is what I am after.  8.2k.

Only 22.7k and only 3 runs this week but each felt good with great variety.  I have a long, slow run planned for Monday with an easy start which I find myself looking forward to. 

Oh, and barring incidents I shall smash through my meagre October 2020 monthly total next week.  6 of the last 7 months now I have clocked over 100k and I intend to keep that momentum going.

Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 09 October, 2021, 06:14:13 pm
Weekly update - 09/10/2021:

Monday:

After last week I felt like I was slacking but nevertheless I ran 8.5k at a reasonable (for me) lick.
Also, I ran mid-morning again.  Autumn morning are rapidly closing in.

I do find that I am feeling stronger these days.

Wednesday:

Other matters interrupted my routine and my 8k low hr run was missed.  🙁

Thursday:

Intervals day.  I have created a new pyramid interval session for use in a few weeks time but for now I stuck with my regular session and it was a decent one too.  Very happy with that.

I was out early enough for a second session with the headtorch.  Being able to flick between medium and high output is a boom but the design of the headtorch i variably means that you end up having to spend the next 30 seconds readjusting the angle as the switch is part of the tilt head.  A niggle rather than an annoyance but not great design imo.  6k

Saturday:

I got up before dawn for the low hr session.  Again, I took the headtorch and covered the first 3k with it on.  The clear skies of dawn quickly flooded my route with light and the need for the headtorch was gone.  I stopped three or four times to take pictures of the morning mist and rising sun so my time was greater than usual for that session but my moving average was steady and consistent which is what I am after.  8.2k.

Only 22.7k and only 3 runs this week but each felt good with great variety.  I have a long, slow run planned for Monday with an easy start which I find myself looking forward to. 

Oh, and barring incidents I shall smash through my meagre October 2020 monthly total next week.  6 of the last 7 months now I have clocked over 100k and I intend to keep that momentum going.

Just a big thumbs up:)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 October, 2021, 06:37:22 pm
Much appreciated Mike.  😎
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 October, 2021, 08:21:48 am
An interesting morning.  I rose at four and went through my normal preparations for a long run.   I have been feeling confident in my running recently and so it was this morning.  I had my longest run planned since 1993 which would be run mainly before sunrise so under the guiding beam of my headtorch.

At 2 minutes to 5 I had reached my start point and began my little adventure.  Only a very few select street lights are on at this time of the day, usually at junctions and crossings but also down some of the side roads which the powers that be regard as higher risk. 

As I shuffled on and the kms came and went I realised that my pace was quicker than I had planned but also that my hr was well within my target range so I just shuffled on concentrating on where I was placing each foot before me.

At half way I was still making good pace then met in short order three other pavement pounders all wearing headtorches and all going well.

As I neared the end of my mission the first fingers of dawn were creeping across the sky.  Suddenly l found myself at 16k, my target and then I was inspired to go the extra 0.1k and clock up the round 10 miles.

Job done I suddenly felt weak and almost like vomiting but a few minutes of slow walking put me right.

Mission accomished.  I need some breakfast now.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 11 October, 2021, 03:34:20 pm
Well done!

Getting up early isn't really something I do. I got to 13km this weekend, and am thinking that an event to aim at might motivate me to run more than once a week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 October, 2021, 09:22:13 am
Getting up early suits me.  It's also a great, quiet time to be out there.  🙂

13km on only one run per week.   I am envious.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 12 October, 2021, 03:04:47 pm
13km on only one run per week.   I am envious.

You'll note I kept quiet about my pace  :)
Building at 10% a week, with some easy weeks. And a couple of days with a good long walk, and not entirely unfit before.
I ought to get out more though. I'm eyeing a local trail marathon, and I think I might come unstuck with this approach.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 October, 2021, 08:36:49 pm
You'll be hard pushed to find any mention of my pace other than expressions like "shuffle" or "fast for me".  I measure my achievements in distance and frequency.

Tomorrow I flip from early starts to mid-morning runs.  Last year the flip happened on 14th October so there is a symmetry to this.  Also tomorrow I will smash through my monthly distance from October 2020.   My frequency and distance have increased significantly since the spring and I feel stronger if not quicker for it.  With winter comes the hard miles and I find myself highly motivated just now which feels great.  😊
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 October, 2021, 02:28:41 pm
Weekly update - 17th October 2021

Monday:  I did my longest run to date, 16km, as reported upthread.  That was great but tough and I felt weary the next day.

Wednesday:   It was the low hr 8km session.  My first km was way too fast and 8t took me quite a while to adjust my pace.  The run felt erratic but in fact it was a decent session.

Friday:  went out for my 6km intervals and recorded the fastest time that I have ever done for that session.  It didn't feel hard and I was chuffed to hits.

Sunday:  had planned to get out early but the rain put paid to that.  Other obligations mean that I will not get another run in today so just 30km for the week with my longest run and my fastest intervals sessions thrown in.

Not bad even if I say so myself.  😊

We are away for a few days next week so it will be difficult to get some runs in.  I'll take my kit though just in case ...
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 17 October, 2021, 05:10:52 pm
First experimental run today, since before surgery some months ago.

Just did a cautious but gloriously muddy 5k.
The drugs I'm on right now react to the cold, and if I attempt to gulp down lungfulls of coldish air the back of my throat and airways become constricted so I need to limit my effort.

Went to the pool for a short swim session afterwards, my second swim session post-surgery.
Nothing went ping too badly.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 17 October, 2021, 08:11:21 pm
I managed more than one run this week :)
 - A gentle 4km by the river before work on Wednesday.
 - <not running> A harder Peloton ride on Friday evening. </not running>
 - 14km up the nearest hill on Saturday. Not really feeling it for much of the run, but Strava still managed to find some stretches where i got a PR.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 October, 2021, 01:33:31 pm
I have just completed an extremely tough 8k round the Orme, the Great Orme.

The road and path are of excellent quality but the wind and the uphill bits are deadly.

I feel like I have achieved something there that two years ago was well and truly beyond contemplation.   Feeling a little smug and very satisfied.

Time to shower now.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 19 October, 2021, 02:56:45 pm
Well done PB.

Today, I missed getting an entry for a local marathon I'd had my eye on. It used to sell out in 2 days, this morning was 2 hours.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 October, 2021, 09:33:01 am
Weekly update - 24th October 2021

A low kilometerage week but a productive and enjoyable one.  We had three nights in Llandudno with mllePB's father which meant that I had to miss a run this week.  Surprisingly this did not cause me.any anxiety which it would have even quite recently.

Tuesday:  Round the Orme.

As reported upthread, this was my planned run whilst mllePB and her dad went to Bodnant Gardens.  I had no actual idea what to expect but Google Street View and an OS map gave me some indication.  I did the run in a clockwise direction and after the western Toll House found myself on a long, steady incline for well over 1.5kms.  This nearly sapped my will and indeed, I did Jeff for the last couple of hundred metres but once crested the road "flattened out" and I was able to enjoy a cooling breeze on my back and wonderful sea vistas along with occasional rock faces.  I was surprised by just how good the footpath was but also by just how few vehicles came round.  I took to running in the middle of the road.  Suddenly the Little Orme came into view quickly followed by the pier and North Shore.  I ran along the prom for a short while until 8km came up on the Garmin and ended my run.  Hugely enjoyable.   

Friday:  Intervals

My regular 6k run with two sets of intervals. I am becoming very consistent at this and am pondering adding a third set.  6km.

Sunday:

I got up early (6am) and ventured out with headtorch to do my low hr session.   The headtorch was a good decision as some scrote had thrown a shopping trolley over one of the bridges down onto the disused railway where I run.  Without the torch I would definitely have fallen over this.

Another very consistent session, 8.3km.

22.3km for the week.  Feels good at the moment.

Longest run this century due on Tuesday ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 October, 2021, 09:15:29 pm
And, longest run completed.

I went out at 11 and was running for close to 2 hours: fast I ain't!

Anyway, 17.1km and lots of weariness but I'm feeling pleased mainly because I don't seem to be suffering any muscular effects.  I should sleep well though.

My target of a 1/2 marathon distance on Dec 21st is well on track. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 27 October, 2021, 09:34:26 am
Very little running over past few weeks. Once or twice a week.

It is hard to get out in mornings now and run on unlit roads. Going to try to get a habit of doing 30 min at a lunchtime, when it is daylight.

I do find that listening to music helps me ignore the discomfort. Went for desultory jog in the dark last night - couldn't even make it up the first hill without a 10s rest. No idea if my pacing was off or it was just utter lack of fitness.

Hanging out for getting replacement handset.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 October, 2021, 09:41:17 am
Have you tried running with a headtorch?

I bought a Petzl Iko Core and a couple of spare batteries.  The framework looks a bit odd (it doesn't have a conventional headband) but I liken it to sports shades and in fact I found that not only can I get it to be very comfy but because it doesn't have a fabric band I don't get the sweat and itch issues that I got with other headtorches.

And bonus:  the battery life is superb so I haven't needed to change a battery on a run to date. I don't have "range anxiety".  😀
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 27 October, 2021, 11:42:06 am
I normally hate it, but last night was so dark, I couldn't see the road under my feet, or tell where the verge was.

Was thinking at the time that I should have brought my head torch.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 27 October, 2021, 12:54:43 pm
I haven't written on here for ages (since my wedding on 27 August when I went for a 5k run first?) but I have continued running 5k every two days with a rest day in between.

I have had to buy new running tops and trousers as all my autumn/winter stuff is way too big now (I have lost 25kg) but it is a good feeling to wear smaller clothes!

My average speed isn't increasing (I expect to get slower as it gets colder) but I like that I am in my running routine and that 3-4 days a week I burn an extra 350 calories which means I can enjoy a bit more food.

I don't mega enjoy the running but I do find that I feel good afterwards and I am possibly now getting slightly less sweaty when I run (more fitness)?

I like to read of everyone else's experiences on this thread - you are not speaking into a black hole!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 October, 2021, 02:27:13 pm
Nice to hear from you AH and some good points too.  Good to hear too that you are still running regularly.

My pace is not improving but equally, and as it was years ago when I ran, it is consistent even though my distances are stretching now.  I always was a one pace runner even at school and I still am.

Clothes:  I have been unearthing clothes that I wore 15 years ago and pressing them back into service.  I had expanded out of them but I find myself shrinking back into them  Isn't it usually clothes that shrink?  🤔  😉

Fashion was never my forte but I like to buy half decent quality and the fact that I can wear them again now feels great and is a real bonus.
Title: Re: Beardys running log - Ct5k
Post by: Ham on 28 October, 2021, 01:42:48 pm
Seventy four freakin' pages of a thread I never imagined I'd want to read. Hurrrrumph. I'll be back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 October, 2021, 04:06:49 pm
Hahaha!!!  🤣🤣🤣🤣🤣🤣

I did a recovery run today and for the seventh month out of the past eight and the fourth in a row my monthly total distance has exceeded 100km.   Also, September and October were my lowest distance months last year as my motivation dropped somewhat but this year I have kept the momentum and motivation going. 

I'm definitely on the up at the moment.  Thanks for helping to get me out there Beardy.  👍
Title: Re: Beardys running log - Ct5k
Post by: Ham on 29 October, 2021, 10:23:15 am
Reality is the last two years have allowed me to redefine "sedentary", I do believe my arse now consists of shale or limestone. (and yes, I do know that is sedimentary, the same principle applies)

Lack of anywhere to cycle for work, lack of motivation to cycle for leisure on top of other stuff needing to be done left me as a tub of lard, the fattest ever, although not quite heaviest, just in case I needed a reminder that I'm completely lacking in muscle tone. Add to that being mid-sixties and a realisation that -seriously - if not now, when? and I'm trying to take myself in hand. Well, several hands to accommodate the flabby layers. 11Kg down from peak lardbucket, I need to add some activity to the mix. Cycling around here is not easy in short segments, as I have to ride for a while to get anywhere that is vaguely pleasant or hilly. My turbo trainer is consigned to a corner of the shed, space having been taken by other stuff (DON'T get me started on that). Utility cycling is all I do, and while 10 miles is no particular issue, I know that extending further would be, so here I am. As it seems to be the only convenient exercise option I can think of, I'm going to try running, and the ct5k seems to be a sensible program to follow. I have a worryingly convenient 5k circuit on my doorstep (https://www.google.co.uk/maps/dir/51.5593848,0.0420324/3+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5585902,0.0326435,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0325505!2d51.5546574!3s0x47d8a7a7abb0247f:0x5d0bf4632fc8d9da!3m4!1m2!1d0.025018!2d51.5640809!3s0x47d8a70cc201c671:0x19a98be516197581!3m4!1m2!1d0.0406618!2d51.5592795!3s0x47d8a7072eee0c3b:0x90a97fba0becf774!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2), or even an off road option (https://www.google.co.uk/maps/dir/51.5609223,0.0416113/25+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5658683,0.0322076,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0406253!2d51.5649154!3s0x47d8a7047b3aaccd:0x338a5e4c7b6311f7!3m4!1m2!1d0.045074!2d51.5707936!3s0x47d8a71c35eeb785:0x30b46124d3a52784!3m4!1m2!1d0.0345254!2d51.5652594!3s0x47d8a70f865eaaeb:0x9a2fb3c68620693a!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2) for when the mud isn't too bad.

I am approaching with an open mind. Of sorts.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 October, 2021, 12:03:28 pm
I have been looking at venturing further afield for more interesting route variety.  For a non-driver Rugby has a very poor offering of trails.  I have been looking at the possibility of public transport assists and I can get to Pitsford Reservoir which has a track around it and is about 7 miles, much nicer than Draycote Water which has a metalled road and is less than 5 miles. 

The Brampton Valley Way between Northampton and Market Harborough might also be a possibility though the monotony of a tree-lined former rail bed with occasional roads crossing and little else isn't overly inspiring.  It is tedious enough when you cycle it ...

Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 29 October, 2021, 01:03:28 pm
Reality is the last two years have allowed me to redefine "sedentary", I do believe my arse now consists of shale or limestone. (and yes, I do know that is sedimentary, the same principle applies)

Lack of anywhere to cycle for work, lack of motivation to cycle for leisure on top of other stuff needing to be done left me as a tub of lard, the fattest ever, although not quite heaviest, just in case I needed a reminder that I'm completely lacking in muscle tone. Add to that being mid-sixties and a realisation that -seriously - if not now, when? and I'm trying to take myself in hand. Well, several hands to accommodate the flabby layers. 11Kg down from peak lardbucket, I need to add some activity to the mix. Cycling around here is not easy in short segments, as I have to ride for a while to get anywhere that is vaguely pleasant or hilly. My turbo trainer is consigned to a corner of the shed, space having been taken by other stuff (DON'T get me started on that). Utility cycling is all I do, and while 10 miles is no particular issue, I know that extending further would be, so here I am. As it seems to be the only convenient exercise option I can think of, I'm going to try running, and the ct5k seems to be a sensible program to follow. I have a worryingly convenient 5k circuit on my doorstep (https://www.google.co.uk/maps/dir/51.5593848,0.0420324/3+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5585902,0.0326435,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0325505!2d51.5546574!3s0x47d8a7a7abb0247f:0x5d0bf4632fc8d9da!3m4!1m2!1d0.025018!2d51.5640809!3s0x47d8a70cc201c671:0x19a98be516197581!3m4!1m2!1d0.0406618!2d51.5592795!3s0x47d8a7072eee0c3b:0x90a97fba0becf774!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2), or even an off road option (https://www.google.co.uk/maps/dir/51.5609223,0.0416113/25+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5658683,0.0322076,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0406253!2d51.5649154!3s0x47d8a7047b3aaccd:0x338a5e4c7b6311f7!3m4!1m2!1d0.045074!2d51.5707936!3s0x47d8a71c35eeb785:0x30b46124d3a52784!3m4!1m2!1d0.0345254!2d51.5652594!3s0x47d8a70f865eaaeb:0x9a2fb3c68620693a!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2) for when the mud isn't too bad.

I am approaching with an open mind. Of sorts.
Give it a go! It's worth a try.

I started running last July doing Couch to 5k having never run in my life (I was useless at school as so fat).

I followed the NHS Podcasts religiously with what they said to do, and found it much easier than I expected. I also had a couple of good Apps on my Apple Watch and always run with music to pace me.

As I have said many times before, I am not quick - my 5k time is about 35-38 minutes. But that doesn't really matter as I am much fitter and healthier and running is a relatively fast and easy way to burn calories for me. It helps that I live in the countryside and have lots of different route options, although no hills.

I did invest in decent running shoes (Hoka One One) and more recently in better-fitting running clothes, having used cycling gear before that. Well, the cycling trousers were always running trousers as I don't need a pad on the recumbent but everything else was cycling-themed. It's good to have longer fronts to my running tops now!

Good luck Ham, take it easy and don't overdo it and you should have success. I started at 94kg and am now 69kg after a year, but not really any faster!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 October, 2021, 06:13:50 am
I am up and feeling quite anxious and edgy.  Today is the last run for October and the rain started around the same time as my alarm woke me.  I just don't set out in the rain as I hate wearing plastic bags* and I don't like running in tee shirt and shorts whilst being soaked to the skin and getting very cold for more than a few minutes.  I need my run fix today.   🙁

Call me a fair weather runner if you like: yep, that's me.

I will try to shuffle my day around as the front appears to pass over by around midday.  Hopefully the rain will keep the masses indoors and away from the pavements and the park until mid-afternoon giving me lots of lovely open space to myself.

*  Yes, I know that waterproof and breathable clothing is more than simply a plastic bag with very small holes but they ain't breathable in any meaningful sense and I am not comfortable doing a credible impression of boil in the bag.  These things just don't work for me.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 October, 2021, 06:59:41 pm
Weekly update - 30/10/2021

It's been a strong week.  Sin
ce C25K which I started in January 2020 I have done my longest run, recorded my fastest 1km, my second fastest 5km and have hit 100km or more total distance for 7 of the past 8 months now.

Tuesday 26th October:

I plugged around 17.1km as reported above.  It felt harder than the 16.1km that I did two weeks previously and my pace was very slightly slower but the aim of the session was to step up to 17.1km and I achieved this.  I was more weary than I was expecting given that for my previous two longer runs I had not suffered so much post run fatigue.  Still, job done and 17.1km in the legs.

Thursday 28th October:

I decided to do a recovery run along the local "trail".  I did the same route that I use for my low hr runs and just took it steady.  It was thoroughly enjoyable.  8.3km.

Saturday 30th October:

Intervals day and I missed my planned early session due to rain so I set out for a 5pm slot.  Because of expected traffic and pedestrian levels I decided to use my old local rec haunt.  The first warm up km was steady and I got into my stride well for the intervals.  I felt strong and pushed hard and thoroughly enjoyed myself.  Imagine my surprise when I discovered my new fastest 1km, my second fastest 5km and my fastest 6km intervals session (by over a minute).

Weekly total: 31.4km.

Total for October:  112.9km.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 05 November, 2021, 06:59:02 pm
Continuing on a theme of trying to keep things going through nasty meds, an attempt at a 6k trail route today.

Very hard work, due to they meds constricting my breathing in cool conditions.
Still, the point of this is to try to keep me active till I come out the other end.
And that box is ticked. For today.

https://www.strava.com/activities/6214596366
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 05 November, 2021, 08:22:15 pm
I haven’t done my last two scheduled runs due to a back issue - I am wandering around with a hot water bottle at the small of my back so am being sensible. Next chance to run is Sunday as we are away tomorrow and I don’t think my back is recovered enough for it anyway.
Title: Re: Beardys running log - Ct5k
Post by: Mrs Pingu on 05 November, 2021, 08:23:46 pm
You might be better with ice than a HWB?
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 05 November, 2021, 08:26:21 pm
Don’t fancy that!
Title: Re: Beardys running log - Ct5k
Post by: Mrs Pingu on 05 November, 2021, 08:28:47 pm
Probably not but if it's inflammation it's what a physio would recommend.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 05 November, 2021, 08:52:11 pm
Yes, RICE is the basic advice for soft tissue injury:

https://www.physio-pedia.com/RICE

But for things like back injuries, you really need to get a proper diagnosis for what the actual issue is.
I've had various injuries including back injuries where the RICE thing really doesn't do much, because the underlying issue requires something more specific.

Get proper professional advice would be my advice.

Title: Re: Beardys running log - Ct5k
Post by: ElyDave on 07 November, 2021, 06:22:03 pm
I would go RICE for initial inflammation, but then warmth to encourage blood flow for recovery.

Me, today, dreadmill, 8km @average 5:45 pace and ave 139 HR, wanted to do a treadmill run for controllability, assessing where I am with ambition for a March half
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 November, 2021, 07:07:03 pm
Weekly update - 7/11/2021

It's been another surprisingly strong week although I should have run today but things just didn't pan out.

Monday:  went out for a moderate 8km.  I found that my recent pace increase has not deserted me yet and I did a much stronger run than expected.  8.59k.

Wednesday:  this is the intermediate week so a shorter long run as part of recovery between weeks with a long run.  In the end I did a 12k.  Pace was strong again in spite of me trying to hold back and I completed 12k including a 1.2k uphill segment at a very good, consistent pace.  12.01k.

What I have noticed in recent times is that I feel the muscles down the sides of my lower leg more now.  They seem to be active if that makes sense and it feels slighy weird but I am definitely running better.  My cadence has increased slightly too.

Friday:  went for an easy run along the disused railway cum sustrans path.  I usuly do my low hr run here but I decided to just amble along and enjoy an easy session.   I managed an 8.36k run as a nice pace keeping hr low but running at a pace faster than usual for this session.  8.36k

Sunday:  was going to get up early for a low hr session but slept through.  Disappointed but it has been a strong week again for me so nothing to bother about.

28.96km for the week.  Feeling very strong and positive just now and looking forward to a new long run this coming week.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 08 November, 2021, 01:59:16 pm
Yes, RICE is the basic advice for soft tissue injury:

https://www.physio-pedia.com/RICE

But for things like back injuries, you really need to get a proper diagnosis for what the actual issue is.
I've had various injuries including back injuries where the RICE thing really doesn't do much, because the underlying issue requires something more specific.

Get proper professional advice would be my advice.
I finally found an osteopath who can give me an appointment this year - in fact tomorrow. Her website shows she’s a bit too much into the woo woo stuff for my taste (common in Germany) but she is qualified in osteopathy so I will give it a go. First appointment will be 135€! Osteopathy is expensive in Germany.

The back pain has lessened but I can see that my hips are wonky, I’m not standing straight, so the muscles are pulling me incorrectly. I had this ten years or so again and my UK osteopath fixed it so hopefully the new lady can do similar.

I had to fill in an amazing questionnaire with all medical stuff including poop colour and consistency…
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 November, 2021, 12:53:18 pm
It had to happen didn't it?  I have been enjoying some excellent runs and feeling great.  Not today though.

In my quest to reach half marathon distance before Christmas today was a longer run, 18.1km in fact.   However, I was aware that my hr was slightly elevated this morning and I dismissed a bit of a trickle down the back of my throat.

I set off and the first two or three kilometers felt good but soon I began to feel like I was wading through treacle with lead weights strapped to my ankles.  I slowed a bit and tried to press on but I finally called it a day at 12k.   I ache all over, especially my shoulders, back and hips. 

Lunch, shower and then some duvet time I think.  😕
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 November, 2021, 08:48:47 am
I think that I may have been dehydrated.  I drank quite a considerable amount yesterday afternoon and evening and yet I have passed very little.  If I drink anything after about 8pm I tend to wake at around 4am for a shuffle along the landing but not last night and I had my last drink close to 10pm.

I'll see how things pan out today.

(Pun intended)

I am supposed to run today but I still have head cold like symptoms and my hr is very slightly higher than usual whilst resting.  I think that I'll go for a walk today and take some self-induced pressure off myself.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 10 November, 2021, 02:23:54 pm
I had a successful visit to the osteopath yesterday.

She was very friendly and keen to speak to me in English some of the time, although most of the time we spoke German. She said that she diagnosed my back problem as a result of my weight loss, that visceral fat around my kidneys and liver has disappeared and that has meant that the whole area has different stresses and strains and that has caused my back issue. it seems slightly Woo but she did spend about 15 minutes poking about around my stomach and five minutes poking my back, followed by a couple of neck cracks, and then I was standing much straighter and the residual pain was definitely less. I’m still not standing 100% straight and she suggest coming back in two weeks as it takes a bit of time for my insides to sort themselves out.

She also tried to encourage me to have some other treatment and handed me a leaflet but this was clearly woo, and only German woo (www.meta-cluster.com), so I will definitely give that a miss. This was about dealing with past trauma as I have some residual feelings about my cancer experience 30 years ago which she says have manifested a bit in my body. I don’t doubt that that can happen, but I don’t think the meta cluster treatment is really the answer! I have thought about doing some CBT in the past but never got round to it and it might be difficult in a foreign language.

Anyway, I felt her treatment was good and it definitely improved things. Cost for the first treatment is 135€ and subsequent treatment will be 95€ per session - osteopathy is expensive in Germany. My partner pays 160€ per session for his.

I asked about running again and she suggested to wait a few days so that everything can settle down - my insides have been very gurgly since she did her treatment. I will probably wait till Saturday, assuming my back pain has gone by then.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 November, 2021, 06:03:07 pm
Today was supposed to be a run day but I am not feeling 100% so I went for a walk instead.  Slightly congested with a tickly throat.  No cough, temperature or headache but the hr is about 10bpm above usual readings.

Let's see what tomorrow brings. 🤧
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 November, 2021, 08:38:30 am
Weekly update - 14/11/2021

It's been a disappointing week.

Tuesday:  long run today.  The plan was to go 18k and stretch if I felt that I could when I hit 18k.  However, after a steady start things began to go downbl and I began to feel weak and lethargic.  It was as though I was running through treacle with lead weights around my ankles.  I stopped at 12k hoping that it was just a bad day and that everybody has them from time to time.

What I had ignored was symptoms of illness.  For a couple of days I had been sniffly with a tickle at the back of my throat, a light thrombin headache and aches all over.  I convinced myself that I was imagining it as part of nerves for the big run.

And, that is my week.  The aches all over lasted a couple of days as did the tricky throat but otherwise I have slowly improved over the remainder of the week.  I feel 95% there today but am resisting the urge to get out and working on my resumption planning starting tomorrow. 

12k for the week but hey, 12k.  A long way from where I started.   And, whatever nefarious little bug I have had, I have seen it off!!!   💪  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 November, 2021, 12:32:10 pm
First run for 6 days.  A steady 8k which I was fretting about but in the end it was so enjoyable.  I am wearing a smile from ear to ear at the moment.  😃

I didn't try to push the pace at all and yet it was still a decent time by my standards.  No aches and pains either which is always a bonus.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 November, 2021, 02:53:46 pm
Definitely back on the horse. 

Did my 6k intervals today at a reasonable lick.  Not my best time ever but up in the top 3.   For the first time since January 2020 I feel that a few days off hasn't significantly affected my fitness.  I put last week down to mild illness and thus an unwelcome aberration.

My schedule for my 1/2 marathon distance attempt needs a small rework but the goal is still in my sights.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 20 November, 2021, 06:10:29 pm
I appear to have had 4 weeks off.
A touch of lost mojo when I didn’t get the race place I’d hoped for, which slipped into a week of low level illness, then a bout of being busy.
Still, a gentle 8km up the nearest hill this afternoon was quite pleasant.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 24 November, 2021, 05:04:21 pm
After a 20 day lay-off due to bad back and then bad cold I finally got out again on Sunday afternoon. I had thought maybe i would do a shorter run (I always do 5k) but ended up doing 5k but a lot slower than normal, almost 8 mins per km instead of my usual 7:15.

Due to horrible weather I didn't go out yesterday (I run every 2 days) but I went out today and did 5k with an average pace of 7:25 so almost back to normal. I never perform well in the cold - whether cycling, running or walking - so I expect to be slower now anyway.

I'm glad the 3 weeks off running doesn't seem to have affected me in any particular way.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 November, 2021, 01:08:11 pm
Brrrrr!!!!   Incredibly bitter out there today.  First run in leggings since before Easter and I didn't feel too warm either

Closing in on another 100km plus month (Tuesday will secure it) and enjoying myself at the moment.  Cadence, average pace, frequency of runs, heart rate and distances have all improved since last year and the (s)mile factor is back in my running. 

I treated myself to three new pairs of running tights in the Black Friday sales (more than 50% lower than rrp) and they should arrive tomorrow. 

It's all nauseatingly good at the moment.  😊
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 28 November, 2021, 03:34:14 pm
There were frozen puddles in the shadows even at is got to midday on my run today. 7 flat km here.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 November, 2021, 05:23:05 pm
There was here too.  I had to be even more cautious than usual and concentrate extra hard which has given me a bit of a headache now.  It will pass.  🙁
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 November, 2021, 04:53:22 pm
Another month, another 100k plus.  That's 8 out of the last 9 months now that my training distance total has exceeded 100km.  My rolling yearly average is now 101km /month which I am very happy with.

Wore a pair of my new running tights today.  First time in over 30 years of running that I have actually owned running tights.  Really happy with them.

Also had two iffy encounters with dogs within 1km this afternoon.  This hasn't happened for quite some time so I was a bit shaken especially so as the second dog was a very angry, snarly rottweiler.  My heart rate shot through the roof.

Thankfully physically unscathed but I shall avoid mid-afternoin runs down the local trail.  That seems to be the nutter time.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 01 December, 2021, 06:54:24 pm
Kingshill Carnage

I set off with the intention of seeing what state the Kingshill 5k loop was in.
Not Runnable.

The approach from Countesswells is not viable. Beyond the car park, the main trails are rendered impenetrable by countless fallen trees.
The minor trails for the most part no longer exist. I crashed my way along minor trails and finally crossed into a field, from where I attempted to gain the main Kingshill track. This proved difficult, involving crossing barbed wire fences and dense gorse.

The main Kingshill loop initially appeared clear, but it was just playing with me. I made no more than a couple of hundred metres before the trail became once again impenetrable.

Fallen trees in vast number blocked passage of the trail, and I was forced to divert into the woods to pass behind the upturned roots. But having passed one, I was presented with a further three, like the heads of the Hydra.

Each tree that blocked my passage forced me deeper and deeper into the dense fallen woods. I felt almost a silent malice; as if the woods were a great injured beast licking it's wounds, resenting my very presence. It seemed to have bent all it's will against me as I fought to regain the track.

The track was only followable for short intervals, before I was once again forced into dense tree wreckage. In time I came to a farmer's field which I escaped into, leading to the Scottish Water access road, then down to the dual carriageway near the vet's practice. I left the woods at this point and followed the road back to my starting-point.

As a final sting in the tail, a flurry of snow borne on a vicious northerly wind whipped and chased me back to the car.

https://www.strava.com/activities/6329832316
Title: Re: Beardys running log - Ct5k
Post by: Mrs Pingu on 01 December, 2021, 06:57:18 pm
You didn't see Pingu's FB post on Sunday of our walk that turned into a scramble?
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 01 December, 2021, 07:08:12 pm
Yes, I did.
Wasn't sure exactly which woods that was, I suspected the woods off the side of Counteswells Road near the reservoir, the Denwood, I think it's called?
The one that's got the shooting range hidden in it.
I was basing that on the power lines!


Title: Re: Beardys running log - Ct5k
Post by: Mrs Pingu on 01 December, 2021, 07:35:47 pm
The very same. It got worse after we turned back in the direction of home round the back of the firing range, that's where we ended up going way off the path.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 December, 2021, 12:12:13 pm
Far far too treacherous under foot today to risk a run.  I'm feeling grumpy about that.  😢
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 December, 2021, 01:57:30 pm
I have not posted so frequently recently but the running is still going very nicely thank you.  I did a "quick for me" 8km yesterday and am settling in to the winter hard miles. 

I plan to plot a test route and try and let my Garmin navigate me.  If it works satisfactorily I can prepare a route or two for our seasonal stay with family should that still happen.  Fingers crossed.

And who knew that running tights were so good? 
Title: Re: Beardys running log - Ct5k
Post by: ElyDave on 07 December, 2021, 07:32:34 am
Kingshill Carnage

I set off with the intention of seeing what state the Kingshill 5k loop was in.
Not Runnable.

The approach from Countesswells is not viable. Beyond the car park, the main trails are rendered impenetrable by countless fallen trees.
The minor trails for the most part no longer exist. I crashed my way along minor trails and finally crossed into a field, from where I attempted to gain the main Kingshill track. This proved difficult, involving crossing barbed wire fences and dense gorse.

The main Kingshill loop initially appeared clear, but it was just playing with me. I made no more than a couple of hundred metres before the trail became once again impenetrable.

Fallen trees in vast number blocked passage of the trail, and I was forced to divert into the woods to pass behind the upturned roots. But having passed one, I was presented with a further three, like the heads of the Hydra.

Each tree that blocked my passage forced me deeper and deeper into the dense fallen woods. I felt almost a silent malice; as if the woods were a great injured beast licking it's wounds, resenting my very presence. It seemed to have bent all it's will against me as I fought to regain the track.

The track was only followable for short intervals, before I was once again forced into dense tree wreckage. In time I came to a farmer's field which I escaped into, leading to the Scottish Water access road, then down to the dual carriageway near the vet's practice. I left the woods at this point and followed the road back to my starting-point.

As a final sting in the tail, a flurry of snow borne on a vicious northerly wind whipped and chased me back to the car.

https://www.strava.com/activities/6329832316

Thats a bit of a bugger, I like running up there from the hotel, you could get some nice loops in around that forest
Title: Re: Beardys running log - Ct5k
Post by: Marco Stefano on 10 December, 2021, 03:44:11 pm
Up to the third day in week 4 of Cto5K (for about the fifth time), and sidelined by calf strain (for about the fifth time) about 90 seconds into the first run. This is getting seriously annoying, especially as I have been studying form, concentrating on mid/forefoot strike under hips & relaxing feet and calves as much as possible. RICE beckons...
Title: Re: Beardys running log - Ct5k
Post by: ElyDave on 19 December, 2021, 12:47:42 pm
This running lark is coming back quicker than I expected, 10km today, 49:53.

Measured ketones pre and post at 2.1 pre, 1.3 post, so seems like I am using ketones, which might explain why I'm seeming to need less carbs for exercise recently
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 December, 2021, 01:18:15 pm
Well, it has been a very disappointing end to what has been a year of progression for me.  I last ran on Dec 16th and it was really difficult   I was also attacked by a dog on that run, third attack by dogs in December.  Not a great month!  Anyway, by the evening of 16th I was feeling quite unwell and am only just recovering.  Tests show that it isn't covid.

So, the stats:

In 2020 I recorded 117 runs and 745kms.  In 2021 I recorded 137 runs and 1,175kms.  My average distance has risen from 6.37 to 8.58 kms which I am very happy with.

I have lost 4kgs in weight as well which is nice but I would have liked it to have been more.

My current plan is to start 2022 with a new year's day parkrun bimble and then try to run every alternate day throughout the year.  I am also hoping to get close to 1,800 kms for the year.  There is a marathon entry awaiting confirmation in October but other than that nothing planned yet.

So folks, how has your 2021 unfolded and what are you hoping to achieve in 2022?
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 31 December, 2021, 10:12:56 am
168 runs for a total of 1216 km or thereabouts (includes warm-up and -down walks).
One bike ride.
Seeing an 'ideal' week is four runs, which would give a theoretical maximum of 208 runs, I don't think that's too bad.
Holidays and very bad weather (not at the same time) probably account for most of the missing ones.
Happy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 December, 2021, 10:29:51 pm
In my quest to restart with purpose after not running since Dec 16th due to illness I have signed up for the nannying Garmin half marathon plan.  I start with a five minute run tomorrow.  Well, we have to (re)start somewhere...

I guess that I will do the plan run and then do a 5k afterwards: perhaps even my first parkrun though not definitely.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 01 January, 2022, 12:14:13 pm
I am pleased with my consistent running - I managed to run 5k for each run I did (roughly 3 per week) between July and December.

These are my running statistics for 2021:

(https://www.auntiehelen.co.uk/wp-content/uploads/2021/12/Running-stats.png)

I'm slow and have only one real speed except in summer when I have a bit more oomph (I do well in the very hot weather).

Plan this year is to maybe have a bit more variety with routes which means longer distances, but I don't particularly want to get into longer distance running, it's just I may try to do 8km now and again (there is a good route for that from my house).

Cycling was only 2600km which is my lowest year since records began in 2008.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 01 January, 2022, 08:23:54 pm
Infrequent and with some big gaps last year - 205km over 24 runs. More in 2022 is the plan.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 January, 2022, 10:09:50 am
In my quest to restart with purpose after not running since Dec 16th due to illness I have signed up for the nannying Garmin half marathon plan.  I start with a five minute run tomorrow.  Well, we have to (re)start somewhere...

I guess that I will do the plan run and then do a 5k afterwards: perhaps even my first parkrun though not definitely.

Well, family stuff got in the way but I will start today.  I am very nervous about running again after 17 whole days of no exercise and a hefty dose of winter cold / flu to boot.

Has to be done...
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 02 January, 2022, 10:36:08 am
Started the year with my longest ever run, 10.4K.

Looking forward to having an extra-large slice of cheesecake as I burned 600 calories.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 02 January, 2022, 10:59:00 am
Started the year with 3.8kms on couchto5k again.  It has taken this long for my sprained ankle to feel strong enough that running would not interfere with my cycling.  It was lovely to get out on a cooler morning onto very muddy fields.  Soft underfoot was good for there ankle with a bit of slipping to reassure me that it was strong again.

hopefully get back to some regular running to reinforce and support the cycling
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 January, 2022, 07:26:11 am
Blimey: do I have DOMS today or what ??? 

I think that I'll do some stretching today and a longer, leisurely walk. 

Excellent work AH, perfect start to 2022.

I seriously contemplated starting C25K again Chris.  Good luck and take it easy.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 January, 2022, 08:19:23 pm
I have completed my first two runs in the Garmin coach plan to get me to half marathon distance in 17 weeks.  Week 1 had just one run, the benchmark run which was only 9 minutes.  Today's run was a strides and glides session lasting less than 27 minutes in total. 

As I am still recovering really from my winter cold / flu I am grateful to not be hitting hour plus sessions just now but realise that they must be coming if I am to get to half marathon distance by April.

Still, it's a better recovery / restart plan than I could have conceived myself so I am not complaining.
Title: Re: Beardys running log - Ct5k
Post by: ElyDave on 07 January, 2022, 11:40:47 am
This week so far, 7km easy on the dreadmill and a tempo run with 20 mins at 10k pace. Long run on Sunday will be 12-14km. I need to learn to pace the long runs again.

Mixing it in with some cycling as well, but only two turbo sessions so far this week. Rest day today
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 17 January, 2022, 12:28:20 pm
Tenerife has had one of its periodic storms and I dislike ascending and descending (especially) in 30km/hr with 45km/hr gusts and overtaking traffic!  So I got out for a run.  did a 1 hour run consisting of 2 days of C25k and 7.5km distance.  Should get another couple of runs in if the weather stays as bad as this!
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 17 January, 2022, 07:23:15 pm
The car was being MOT'd today, so I took the opportunity to run back from the garage. Less than 5k, including a five minute warm up at the beginning.
Nice to be running somewhere different. Although I love where I live and my regular routes are really nice, a change is always good.
Title: Beardys running log - Ct5k
Post by: perpetual dan on 18 January, 2022, 08:07:47 am
That makes me curious. How much variety in routes do we find?
Most of my running is on paths in preference over paving. I have: up the river (gets muddy), up Caburn (a local hill), down the river (gets muddy), towards Kingston (and a steep ridge), towards Ditchling beacon*. There’s some variety to be had within each of those, but a run in any given direction is more the same than it’s different.
I used to have a couple of seafront runs as well when I went into the office, but not so much now.


* there and back is about a half marathon, so not out of the question later in the year. Though I’d approach along the ridge, not up the road with the cyclists!
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 23 January, 2022, 07:42:10 pm
A quite pleasant 9k today, some undulation, some fields, but nothing gratuitous. I felt less lumpen than I have the last few weeks, which was nice, though strava failed to find anything notable about it.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 23 January, 2022, 08:23:36 pm
Week 2, run 3 done with an extra 2 minutes at the end.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 January, 2022, 01:28:36 pm
Well, that has been a tough month.  Having been ill over Christmas I clearly tried to run again too soon.  It was incredibly hard and dispiriting.  I thought at one stage that I would be back to C25K but thankfully that has not been necessary.  Longest run on the month was 13km this past Sunday.  Very very pleased with that.

I opted for a Garmin coach training plan but that went tits up pretty quickly after I somehow managed to end it after only four runs.  Don't know how I did it but what is more frustrating is that Garmin's world beating software is incapable of letting you undo such errors.  Really annoying.

I put myself back on my own routine and have bumbled through the month gradually feeling stronger though nowhere near how I was back in mid December. 

I noticed last week that I might just make 100km for the month if I tack on an extra 1k to each of my final three sessions this month: so I did. 

I feel very tired but also very pleased with how recovery is going.  I'm planning to consolidate where I am now through February.  I am running on alternate days and have a 4 run / 8 day routine which I intend to follow.  I'm hoping for mild weather.

How is everybody else getting on?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 31 January, 2022, 03:16:23 pm
I am back to week 3 runs one and two done. I add on an extra 3 minutes of running each time to get me closer to home. Ankle aches a little but recovers faster after each run which seems good.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 31 January, 2022, 03:20:34 pm
I admire your commitment there Chris to go back and redo C25K.

You sprang to mind for me on Friday last week.  I was doing a MAF session and struggling (first one since my illness) and every time my upper HR was reached and the watch scolded me, I cursed it.  Dunno why that made me think of you, our resident MAF expert iirc but it did.  🤔 👍
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 31 January, 2022, 07:00:01 pm
I got back up to 10k, in a rather plodding sort of way. What I didn’t do was find time and enthusiasm for the midweek runs I’d planned to do, just a Peloton session in between.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 31 January, 2022, 07:34:18 pm
Having taken 9months to recover from my sprained ankle and with cycling being the main aim this year I felt that a formal program was safest.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 07 February, 2022, 10:16:00 am
Week 4 run 1 done last night.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 13 February, 2022, 04:11:30 pm
week 4 completed this morning.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 February, 2022, 07:38:46 am
How are you finding doing C25K again?  Having succeeded on my fourth attempt spread over a couple of years I hated every step of the first five weeks.  Perhaps I would see it differently now.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 February, 2022, 02:30:29 pm
I am doing two runs a week as the warmup to some weights and I run for an extra 5 minutes after the end.
I am really enjoying it as running for me has no expectations about distance or anything it is just fun.

Whereas when I go cycling I am more metrics and outcome focused.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 February, 2022, 08:24:16 pm
Really hard work with the wind today.  I am supposed to out again on Friday but the MET Office is forecasting 60mph plus winds for us here. 

We'll see ...
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 16 February, 2022, 08:31:48 pm
Just started out on the recovery process, and am only capable of a modest jog right now.
Have been keeping it down to 5k for the last couple of weeks.

Pushed it up to 8k yesterday.
Pace is a full 2 mins/km off what I could do before.
But it's a start.

Tripped on a tree root, and went down quite hard into a muddy puddle.
Several hours later, I had a terrible pain in all the diodes down my left side: I've tweeked something in the muscles that run from my oxter across my chest.

Onwards and upwards!
Title: Re: Beardys running log - Ct5k
Post by: felstedrider on 16 February, 2022, 09:37:09 pm
Missed this thread before.

I had an off from the bike last July hurting my arms.   Mrs FR has been running for a few years so I bought some shoes and had a go.  I hadn’t run for 30 years and my heart and lungs were well ahead of my legs.  I loosely followed C25k and eventually did a Parkrun.   Over a few weeks I got my PB under 24mins which I was pretty chuffed with.

I pushed the distance up and entered a couple of 10ks managing a smidge over 49mins.   By early January I was able to do 3*1hr runs a week and was considering a half marathon. 

About 4 weeks ago I developed a sore knee which has been diagnosed as ITB syndrome and has had me hobbling around.   I might be able to start again in a few weeks but I need to not injure myself doing this and mess up my cycling goals.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 17 February, 2022, 09:38:45 am
felsted, IT issues are painful.  I developed this some years ago whilst walking to the point that I thought I had an acute meniscus tear!  There are some really good stretches on the internet which solved my problem

I did week 5 run 1 today extended with an extra 5 minutes of running at the end followed by some weights so I am chuffed with my current progress.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 17 February, 2022, 07:20:26 pm
Polar Bear (and other users of the Thief of Joy), this appeared in my Twitter feed this morning and reminded me of you.

https://twitter.com/runningmrjones/status/1494190829631688705 (https://twitter.com/runningmrjones/status/1494190829631688705)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 February, 2022, 07:33:20 pm
Wise chap that Alistair Jones.   ;D

I have long since lost faith in Garmin's grumbles as I now disingenuously refer to them.  I am peaking or recovering, maintaining or productive but never when I am actually peaking or recovering, maintaining or productive.  How does it get it so badly wrong I wonder?

My ToJ records my activities well enough and keeps awarding me silly badges but to be honest I am no longer interested in and definitely not motivated in any way by the shitloads of metrics.   
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 18 February, 2022, 07:03:59 am
Wise chap that Alistair Jones.   ;D

I have long since lost faith in Garmin's grumbles as I now disingenuously refer to them.  I am peaking or recovering, maintaining or productive but never when I am actually peaking or recovering, maintaining or productive.  How does it get it so badly wrong I wonder?

My ToJ records my activities well enough and keeps awarding me silly badges but to be honest I am no longer interested in and definitely not motivated in any way by the shitloads of metrics.
Agreed
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 22 February, 2022, 01:34:17 pm
Week 5 run3 completed. Absolutely beautiful morning. Clear sky, sun shining, not a lot of wind.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 22 February, 2022, 03:01:49 pm
Did first run for 6 weeks on Sunday. 5 miles @8'45. Zone 2/3.  Felt quite easy.

Now achy and grumpy and feel like an old man.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 February, 2022, 07:00:18 pm
Lining up my first crack of dawn run of the year for Saturday.  Looking at what I did last year I also did a first early (talking spuds now!!!) at the end of February in 2021.

In spite of illness over Christmas and New Year I seem to have managed, or at least I will manage unless something unforeseen happens, 100km months both walking and running for January and February.

I was hoping to find out about my London Marathon application on Monday but they have put back the announcement for two weeks.  Bah!!!  🙁
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 February, 2022, 10:01:56 pm
Congratulations.

I did my week 6 run1 today on a cold wet miserable morning!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 February, 2022, 07:22:56 am
Cheers Chris.

Have you compared your current and previous C25K times to note any differences?  I compare runs from 12 months ago and find that I am no quicker but I do find them easier to complete and quicker to recover from.

I'm thinking again about mixing my non running days exercise and thoughts about swimming and the turbo trainer have been bouncing around my head.  I might even rejoin the gym at some point.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 25 February, 2022, 07:29:59 am
Polar, not that bothered tbh. At the moment I glance at my average pace about once a run  and would guess it is about comparable. My cycling is the main aim at the moment and the running is mainly a Destressor.
After August I will do more running!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 February, 2022, 05:17:50 pm
So, I woke at 5a.m., stopped the buzzing watch on my wrist, turned over and went straight back to sleep.

I went out at 11 instead and did a good for me 12km. 

I'll see if the motivation is strong enough to get me up on Monday.  I need to really as I have a morning appointment so there will not be a run if I don't get up.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 26 February, 2022, 06:12:04 pm
My back has played up again so I am creeping around like an old woman. Running seems not entirely good for it in the cold. I’m booking an osteopath appointment and will try to do some yoga regularly. I hope to get back to the running soon but need to protect my back.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 26 February, 2022, 08:15:07 pm
I should be back out tomorrow all being well.  I did some Zwift cycling today and got PBs on most segments of Alpe de Zwift so things seem to be going in the right direction.  Just need some longer rides.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 February, 2022, 09:00:35 am
I did much better today.  05:30 alarm and I slid out from beneath the duvet five minutes later.  Into the bathroom where I put my running kit yesterday evening and I am soon dressed to run.  I creep down the stairs avoiding the creaky bits and sort out the tech and my running shoes in the dining room.  Into the kitchen for my 20 minute stretching and warm up routine then out of the door and walking to my start point.

The roads were busy, very very busy.  It wasn't even this busy at 06:30 during late summer / early autumn last year.  So many cars and vans roaring past.

I weave a route mainly through Victorian terraces and post war housing estates and find myself reaching my target 8km distance in good time.  I add on another km just for good measure.

My first early run and first fasted run of 2022.  As expected I have managed to exceed 100kms both walking and running for the month and for the second consecutive month. 

Happy with that especially after how crap I felt after my bout of something viral over Christmas and new year.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 28 February, 2022, 10:03:02 pm
Congratulations. Seems a very well thought out process of getting out. I try but get derailed by news sources.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 March, 2022, 01:14:48 pm
Cheers Chris.

I know that I have to have a routine otherwise I'll just roll over and go back to sleep. 

I do prefer the early run as it means the rest of the day is still open to me.  I baked sourdough* and did a few other odd jobs throughout the day.

*  This too requires planning as the starter needs to be fed twice over 24 hours prior to the mixing of the dough so that too has a routine.

I am trying to motivate myself out for my walk at the moment.  This is made easier by the arrival of a Weston Euro Master light meter.  I can take it out and play comparing it to a phone app that I have downloaded too.
Title: Re: Beardys running log - Ct5k
Post by: Cudzoziemiec on 07 March, 2022, 09:58:53 pm
I actually went for a run today, for the first time this year. Probably the first time in six months. I'm so unfit! No surprise. Though probably not quite as run-unfit as when I first started in April 2020. Enjoyed it. Will go again later this week.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 March, 2022, 06:51:00 am
For various genuine and unavoidable reasons last week was hectic and I didn't get out for a week.  Yesterday I went out for a steady 6k.  Other than my heart rate being very slightly higher than normal the run was very routine.  I managed negative splits and felt very good.  No DOMS this morning either.

At last I seem to have recovered a level of base fitness. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 March, 2022, 11:08:28 am
Bless me, for I have sinned.

The weather has been shite, I've blocked my kayak in with building work and I stopped running before christmas.

Weight is ballooning (all my life people have looked at me and assumed I'm slim. Yes, but only with lots of exercise. Genes actually dictate otherwise).

Gained 3kg since the end of Jan. Currently 13kg over my racing fitness level in 2019.

Gradually, slowly, getting running again. Joints and tendons don't like it, and my legs get exhausted uphill. 2 runs last week.

Two so far this week, today with a 50mph gale (it is really weird, running down hill, leaning forward a long way and having to pump arms like I'm sprinting - and I'm hardly moving above a walk).
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 09 March, 2022, 03:33:05 pm
I too failed to get out at the weekend but managed today.  Got 35 minutes in with 30 minutes of running.  Very important today as I was stuck in a chair at the desk all day.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 12 March, 2022, 03:56:54 pm
There used to be a parkrun in the village, but it didn't restart after lockdown, largely due to its success. We were getting around 400 runners, plus marshals and spectators, at an NT property in a village of about 800 inhabitants. The course was getting rather worn, parking was a nightmare, and the traffic through the village just before nine was ridiculous.
But now we have a new local parkrun. It is a few miles away, but less than 15 minutes in the car. It actually started last week, but we were away, so this was our first time.
I had forgotten quite how much extra effort one can put in when running in a semi-competitive environment. I would have been fairly pleased with that time on my regular road 5k run. This was almost all on farm tracks which might have some grass in the summer, but at the moment are mostly mud.
My legs are telling me I've done something, but it was great to be back with the crowd.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 March, 2022, 05:41:08 pm
Had to miss yesterday's run for something which turned out to be an utter waste of time. 

Planning to humble along the local dissused railway tomorrow morning and then prepare myself for the inevitable rejection email from the London Marathon ballot on Monday.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 March, 2022, 11:08:05 am
And ......

No.

I'll not try again.  I don't have any clear plans at the moment.  I have been vaguely mulling over changing my exercise regime to something more mixed so it seems like a good time to give that more thought.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 14 March, 2022, 04:02:20 pm
Ditto here. I was hoping to get a place to provide some motivation, but I’ve currently got the excuse that I’ve got to get over teh plague first.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 March, 2022, 05:35:44 pm
Well, I am currently laid low with a severe cold.  Tests show that it's not the plague so that's one good thing. 

I'm not throwing hope and money after London any more and I really can't be arsed at the moment to train beyond a half marathon.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 14 March, 2022, 06:49:42 pm
I did a gentle 3km. I could feel where my calf has been sore, but my leg didn’t fall off. Progress, of a sort.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 15 March, 2022, 12:10:17 pm
Skipped this morning's run. Actually lay in bed nursing mild migraine while cat dive bombed me from 4am onwards (she's actually very considerate and doesn't dive bomb until she hears me stirring).

Then doubled down by entering a running event. First time in 20 years (previously I did GNR a couple of times).

A 10mile slog through bog. Sounds dreadful, in a type 2 fun way.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 17 March, 2022, 08:29:02 am
Two runs this week so far. Turned on Strava for the first time in ages; well that was depressing. I'm about a min per km slower than same time last year.

Deity on a bike, I knew I'd got a bit lardy, but that is ridiculous.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 21 March, 2022, 10:22:40 am
One week down and I've completed all 3 scheduled runs. Finding it quite hard and hope my joints hold out.

I'm following a 'beginner to half marathon' plan, which has me running only 3 times a week.
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 21 March, 2022, 12:37:22 pm
One week down and I've completed all 3 scheduled runs. Finding it quite hard and hope my joints hold out.

I'm following a 'beginner to half marathon' plan, which has me running only 3 times a week.
3 times a week seems reasonable, to me, for legs that aren’t used to running.
Does the frequency increase later on? Does it include cross training?

I’m toying with another half myself.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 21 March, 2022, 02:57:27 pm
One week down and I've completed all 3 scheduled runs. Finding it quite hard and hope my joints hold out.

I'm following a 'beginner to half marathon' plan, which has me running only 3 times a week.
3 times a week seems reasonable, to me, for legs that aren’t used to running.
Does the frequency increase later on? Does it include cross training?

I’m toying with another half myself.
Non-running days are 'rest/cross-training'.   Frequency of running increases to 4 times a week, but two of those are short runs (3 - 5km).

I'm nursing an 'older' body with joints that don't take kindly to being hammered. Can run off-road a bit, but then it is very steep, which I find really strains achilles tendon.

Even road running isn't flat around here - 5km has about 100m of elevation gain. Constantly up and down.

The weekly mileage is fairly low, maxes out at 35km.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 21 March, 2022, 05:10:00 pm
World-class runner talking about motivation struggles.

https://www.youtube.com/watch?v=9qA-Sl-xOmk (https://www.youtube.com/watch?v=9qA-Sl-xOmk)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 March, 2022, 11:09:12 am
I'm suffering my first dose of demotivation for two years.  It didn't help that I caught a bug two weeks back and then, whilst feeling low, opened the London Marathon rejection email. 

London make it worse by sending me a consolation training top which is exactly the same as last years save for a silly "shiny" badge sewn over the printed badge from last year.  The services of a skilled unpicker will be employed.  They then send me email offering me the chance to run a virtual marathon but the catch of course is they want more money for the privilege.

Every day not running my brane tells me how hard it will be tomorrow but that isn't making any difference at the moment. 
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 22 March, 2022, 11:12:15 am
I'm suffering my first dose of demotivation for two years.  It didn't help that I caught a bug two weeks back and then, whilst feeling low, opened the London Marathon rejection email. 

London make it worse by sending me a consolation training top which is exactly the same as last years save for a silly "shiny" badge sewn over the printed badge from last year.  The services of a skilled unpicker will be employed.  They then send me email offering me the chance to run a virtual marathon but the catch of course is they want more money for the privilege.

Every day not running my brane tells me how hard it will be tomorrow but that isn't making any difference at the moment.

The video I linked above talks about how difficult it is to get past the doorsill.

He tackles this by making himself go out for a 10 min run. If, at the end of 10 min he feels like carrying on, he does so. If he is still feeling demotivated, he goes home.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 March, 2022, 11:15:47 am
Yeah, I watched that.  My brane said, "Ten minutes?  Not worth the effort." and rejected that ploy.

Thanks for posting this anyway.  It has made me think about what's happening inside my head rather than just ignoring it so perhaps that will help reboot me.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 25 March, 2022, 09:32:04 am
Pushed myself out this morn, 5.5km run scheduled. Hard at times (hills here are just one after the other), felt good about the run.

I'd paused strava when I put my phone in my pouch. No record of run, so don't know if my 'pushing' was faster than previous or not. buggerit

[edit] route was a bit wrong. Checked on g pedometer. Plan was to run 4.8 km, I picked a route I thought was just over 5km. Actually just over 6km with 120m of hills.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 March, 2022, 11:27:55 am
Guilt-tripping myself and talking about my lack of mojo seems to have worked.  I got out for early plods on Wednesday and this morning, both 6km runs.  They were slow but I don't care: they were runs.

I felt tired most of Wednesday but I feel fine today so I'm hoping that the fitness uptick is already rebooting.

I have set myself 3 runs a week as a target for April.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 25 March, 2022, 09:51:00 pm
Good stuff PB.

I’ve managed a few runs again after a long time without. My plantar fasciitis is apparently much better, I think partly because I’m wearing lower and firmer shoes. Even managed 10 miles back from Sue’s Mum’s last weekend - slow but kept going:)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 26 March, 2022, 08:24:25 pm
And today I’ve done 8 1/2 miles down the Nidd Gorge to Knaresborough and back. 
Title: Re: Beardys running log - Ct5k
Post by: perpetual dan on 27 March, 2022, 05:09:47 pm
I got out for 5km up the river today. It was shorts, t shirt and sweaty weather - despite considerable traces of walking. I think the sensible thing to do would be to stick at 5 until I can sustain a run the whole way, ideally a bit faster as well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 March, 2022, 08:50:37 am
Mojo failed again this morning.  I found myself awake 2 hours before I had planned to rise and my mind was buzzing.  It was difficult to drift back into sleep but eventually I did manage this as I was awakened by the wasp on my wrist.  And then I just fell back to sleep and woke two hours later.  Session lost for today.

I'm going to struggle with this bout of mojoitis it seems.  I am trying to figure out in my befuddled head whether to try again tomorrow or just move to the next scheduled run on Wednesday.   If I run tomorrow it messes up the entire rest of the week (in my head) so I think that it makes more sense for my rationalising this to simply move on to the next scheduled run.  As they are all of similar time and distance whilst I try to re-establish my routine it seems to be the least worst option to my brane.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 28 March, 2022, 09:04:36 am
Maybe go for a walk tomorrow, at the same time that you'd normally run?

I got out this morning for my 'easy' run. A slow 8km.

Major triumph; my right foot goes numb after about 25, 30 min running. Today it went numb, and then the numbness cleared! Hurrah. I've been worried about accumulating damage to blood vessels and nerves.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 28 March, 2022, 10:20:00 am
I go for a long walk on all non-run days so I will go for an amble after lunch today and the same tomorrow before trying to get back on the running schedule again on Wednesday.

Sodding brane.  😞
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 28 March, 2022, 10:32:59 am
I go for a long walk on all non-run days so I will go for an amble after lunch today and the same tomorrow before trying to get back on the running schedule again on Wednesday.

Sodding brane.  😞

Good plan! Have a nice walk PB - always good for said brane
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 28 March, 2022, 06:46:11 pm
A first for me today. A visit from Jeff.
We had a very heavy weekend, not so much with the booze, but physical work outdoors, late night, very cold on Friday sleeping on someone else's floor.
Intended to do a 5k, as is my practice for a Monday morning. A bit misty, so I'll go into the Park rather than use the roads. Get up the first hill. The cows are back. I am not fond of cows and these were really not sure about this strange person with funny coloured clothes. So I turned back and went for some hill work in the Orchard (which is my route down to the Park). Managed a couple then realised I was just exhausted. Best to pack it in and walk home.
Let us hope Wednesday is better.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 29 March, 2022, 08:32:20 pm
Managed a nice run tonight - along the main road to Killinghall and then back along the Nidderdale Greenway through the woods:) whilst I hate the clock going back, I admit it was nice to run in the light at 7pm:)

5.6 miles more
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 March, 2022, 08:14:12 pm
I managed to get out this morning.  Just took it very steady and tried to enjoy being out.  It must have been good for me because I have been thinking about how to get back into the routine for April for most of the day.

Here's hoping.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 31 March, 2022, 08:23:52 am
I managed to get out this morning.  Just took it very steady and tried to enjoy being out.  It must have been good for me because I have been thinking about how to get back into the routine for April for most of the day.

Here's hoping.

Hurrah!

I'm managing to keep to my program. 3km yesterday, felt like my speed is coming back (speed, hah, I overtook a slug!)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 31 March, 2022, 10:21:16 pm
Well done PB and MrC - no miles today or yesterday due to work interference:( maybe tomorrow morning, but Saturday more likely to be honest.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 April, 2022, 02:23:25 pm
Got out again for a trot.  Feel better for it.  👍
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 April, 2022, 08:02:21 am
Just back from an early 8km.  I have managed to get back into running on alternate days and clocked up 4 runs this week so it will be just the 3 next week. 

I find it very difficult to get out at the moment and I don't enjoy the first ten or fifteen minutes but I do find that once I settle into my predictable rhythm that my mind begins to work on the things that have been weighing me down and that I lose a bit of awareness of time.  The run becomes almost mechanical but I don't mind that.  I tend to be much happier when I finish in spite of the effort and fatigue.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 11 April, 2022, 07:30:30 pm
Good to hear you’re getting out again PB.

I’ve had 12 days off but got out and did 3 1/2 miles off road at lunchtime today. The first few days were due to work and other social stuff. Then last week Wednesday to Saturday I didn’t feel up to it. Hindsight has me wondering if I had a low symptom bout of Covid - the youngest tested positive on Thursday - made herself an LFT cake as it was her birthday on Wednesday! I had a mild scratchy and sore throat, but if headache, runny nose and teary/itchy eyes from Wednesday to Saturday evening, but have resolutely tested negative throughout. RHR was elevated 10bpm on Thursday and then back to normal by Saturday. Today HR was all over the place - pretty typical post viral pattern really.

I suspect I won’t find out unless I get it in the next few weeks and test positive - in which case I’ll assume last week wasn’t it. I’d be relieved if that was it though - a colleague has a relative who ended up in ICU although he was fully vaccinated and other family and friends have been properly bedridden for well over a week.

Mike
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 14 April, 2022, 08:45:09 pm
Managed to get out again today - just over 5 miles and much more stable heart rate as well. Felt good to be running:)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 15 April, 2022, 09:21:04 am
I missed Tuesday due to rain but have managed to get out for both Wednesday and today.  I'm just going through the motions at the moment. 

It's running Jim but not as we know it ...
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 15 April, 2022, 05:38:01 pm
I missed Tuesday due to rain but have managed to get out for both Wednesday and today.  I'm just going through the motions at the moment. 

It's running Jim but not as we know it ...

It’s running PB - that’s good enough. Hope you get out of the ‘motions’ and back to the joy soon enough.

I did just over 7 miles off road and steady this morning. Car went for new tyres - 4 corners on a Tesla… - so I ran home and let Sue take me back to collect. Managed to meander a nice route home, linking up different bits of footpath, but was still a bit tired after yesterday. More tired now after 3 hours digging the new plot at the allotment. Hasn’t been turned over for many years I reckon.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Ashaman42 on 15 April, 2022, 07:20:08 pm
I went out on Wednesday for a lap of the block. First run since last September! So I just did 2.5k.

The doing was (mostly) fine but I can still feel it in my quads.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 18 April, 2022, 11:21:24 pm
Didn’t get out yesterday as had a trip to London. But managed a nice steady 8 tonight - mostly zone 2.

I’ve promised to support a mate on a leg of his Bob Graham attempt this summer, so proper motivation to lose some weight and build a bit more fitness:)
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 19 April, 2022, 11:10:02 am
Had a brief break from the training program (travel to York for son's birthday, then a week of Daughter/SiL/grandson visiting).

keep getting niggles in tendons, particularly achilles.

Up to 10km slow runs now. The next 'training week' starts to get serious, with 10km hard hilly runs.

All this is having a positive effect on my weight loss. Down to 81kg from 85kg.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 April, 2022, 09:35:56 pm
I am still finding it very hard to motivate myself but am getting out of the door on a regular basis.  Real lifeTM matters have pressed a little but I am just about winning the mind games that my brane is assaulting me with.  The stupid thing is that once out there I enjoy the running.  Incredible that my brane can almost convince me not to run and yet I know that I will enjoy it.  A level of comprehension way beyond my pay grade.  🤔

I have no plans or goals just now which makes it all the more difficult.  I am even considering jacking the running and going back to the gym and the pool.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 21 April, 2022, 05:49:44 am
I had a three week layoff due to cold and bad back. My back recovered after some osteopathy and the break, so I started running again on Monday and yesterday, just half an hour each time. I did yoga before and after.

Back is bad again this morning. Is it perhaps the case that running is no longer good for my body?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 April, 2022, 09:55:42 am
Good luck with the back problems AH.  Aren't bodies bloody frustrating?

I'm still struggling for motivation.  Missed my Friday run and again this morning.  I'll not go today now either so two more runs lost.

I can't get my brane back on track.  😞
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 25 April, 2022, 08:19:11 am
Keep getting niggling sore achilles.

Advice from hard-core runners:
Take a complete break.
Reduce mileage.
Walk in running shoes when walking, or something with similar 'drop'.


Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.

I've taken the break, going to keep mileage down a bit.
Title: Re: Beardys running log - Ct5k
Post by: CrazyEnglishTriathlete on 25 April, 2022, 10:31:42 am

Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.



I use Hoka speedgoats, but I do have orthotic inserts which increase the drop by about 8mm, which would come to your 12mm.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 25 April, 2022, 06:12:37 pm

Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.



I use Hoka speedgoats, but I do have orthotic inserts which increase the drop by about 8mm, which would come to your 12mm.

I don't think my feet would fit if I fitted insoles.

I have a stupid foot shape, very raised top to my foot (basically, at the arch, my feet are extremely thick).
It is an interesting thought though.

What keeps your insoles from sliding around?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 April, 2022, 09:05:14 am
Yesterday was a very long and difficult day for personal reasons.  Today should have been an early rise for run day but I just needed sleep.  However, it dawned upon me yesterday that I gain far more health-wise by running three times a week than I would by sitting on the couch surfing Netflix or scrolling through endless bullshit on the likes of twatter or faceache.

I have a new outlook on this and I realise that I have become self-indulgent and complacent.  It feels a little unfair on my suffering family member that their misfortune has been my motivation.  😞
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 29 April, 2022, 09:32:50 am
Managed 10km, going slow, this morn. Felt ok.

PB, hope you can keep up the regular runs. You and your family will benefit.
Title: Re: Beardys running log - Ct5k
Post by: CrazyEnglishTriathlete on 30 April, 2022, 08:22:42 pm

Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.



I use Hoka speedgoats, but I do have orthotic inserts which increase the drop by about 8mm, which would come to your 12mm.

I don't think my feet would fit if I fitted insoles.

I have a stupid foot shape, very raised top to my foot (basically, at the arch, my feet are extremely thick).
It is an interesting thought though.

What keeps your insoles from sliding around?

I take the supplied insoles out and replace them with my custom ones.  I do have narrow feet (which may the reason why I have damaged toes, so there is plenty of room in my shoes. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 May, 2022, 09:33:18 am
We'll, started the month with an early run.  Feels good and I am pleased to have done so but it really did take a monumental effort to overcome my lack of motivation.  The stupid thing is that once out there I really enjoy myself.

I need a goal.  Anybody know of any interesting autumn half marathons or even similar distance trail type events which are not too technical please?  Rugby has a half marathon at the end of October but I run these roads all the time.
Title: Re: Beardys running log - Ct5k
Post by: Can’t swim won’t tri on 01 May, 2022, 08:54:58 pm
We'll, started the month with an early run.  Feels good and I am pleased to have done so but it really did take a monumental effort to overcome my lack of motivation.  The stupid thing is that once out there I really enjoy myself.

I need a goal.  Anybody know of any interesting autumn half marathons or even similar distance trail type events which are not too technical please?  Rugby has a half marathon at the end of October but I run these roads all the time.

Might be a bit far from Rugby, but I can recommend Windsor half marathon in Sept.

It’s run on closed roads through Windsor great park, including areas not normally open to the public.  It’s a big event (4,000 runners IIRC) which has pros and cons. 

Pros: lots of people cheering, no matter how slow you are there will be plenty of people who are slower (may not be a problem for you!), lots of facilities at the start/end and plenty of aid stations.

Cons - big event means a bit more faffing at the start (v large car park, need to arrive 30+ mins early).  Expensive compared to club-based events.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 May, 2022, 09:03:51 pm
Very interesting. Many thanks.

I have also been pointed towards a New Forest half marathon which is on the trails through the forest in mid-October.  All very promising.  👍

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 16 May, 2022, 09:26:29 am
I'm partial to a bit of off-road - since I'm signed up to a trackless running event in June, thought I'd better try a bit of off-road.

My life, running (hah!) over heather and bog is hard work. Constantly lifting feet to clear heather clumps is absolutely exhausting.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 May, 2022, 01:03:07 pm
Still struggling.  Finding it all too easy to just roll over and go back to sleep.

Problem for me is that being albino running during the day is a huge issue with both daylight impacting what little I can see and UV searing my skin.  I also don't get on with temperatures about about 13oC all of which makes early morning runs at this time of year essential.

Ho hum.  😐
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 21 May, 2022, 05:52:08 am
I've now had quite a hiatus from running.

I seemed to keep getting lower back pain after running and stopped entirely for several weeks until it had all calmed down. Then I went out the other day for 2 x 5 minutes jogging with 10 minutes walk before and 5 minutes walk between. The following day my back pain returned again. I have now had back pain after running for over five months and have had three osteopath visits to try to improve it.

My dog had a CT scan at the vet this week (€€€) and they said that she had spondylosis and also had slipped a disc in her back, in roughly the same place that I have my back pain. She's too old to operate so we are working with steroids and painkillers at the moment. The vet said "she is 12, her back is deteriorating naturally through age".

So I then started thinking about myself - I shall be 51 in a few weeks and I first started running 2 years ago. I did plenty of walking before but do less now. Maybe my own spine isn't really suitable for running. I am thinking I should hang up my running shoes (I am due another pair soon anyway, want to decide before shelling out 150€ on some Hokas). A colleague at work said she had to do the same at 45 as running just gave her back pain.

My 2 x 5 minute running session was on Tuesday and I am still walking around like an old woman this morning (Saturday). What does the panel think? Should I just stick to cycling and walking (can't do swimming due to disabled arm)?
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 21 May, 2022, 12:33:17 pm
Teh science says that weight training is most beneficial as you get past 50; keeps up bone density among other things.

I think jog lightly a couple of times a week and do some weights; that could just be elastic exercise bands and a 20min routine.

Personally I've really noticed a difficulty in keeping up running. Very mild signs of stress on tendons just don't get better, take weeks and weeks and weeks to heal. Suspect it is just age.

There is some evidence that keeping your diet high in protein helps with healing tendons and ligaments.

Most back pain is due to the muscles, tendons and ligaments holding it upright.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 21 May, 2022, 02:56:12 pm
See a real doctor and get x-rays and scans. You may have spondylosis as well. Also running with a week core will not be good for the back. We use pilateslive website but there are others.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 May, 2022, 10:20:02 am
We’re watching the Hackney Half at mile eleven and a bit from the comfort of our boy’s sofa.  The boy has passed the  halfway on track for the 2hr 6m he’s hoping for and it’s now getting quite busy here. The start was at 9am, so the healthy buggers that are passing us now on for sub 90m.

I’m feeling quite inspired, though it’ll probably be Dr Beardy’s completion of Ct5K that will be the final push I need

ETA: he’s actually on pace for a sub 2hrs. He’ll be very pleased, and a little insufferable, if he achieves that.

EATAF: 1:58:37. We’ll done him.
Title: Re: Beardys running log - Ct5k
Post by: Legs on 23 May, 2022, 11:34:12 am
Well done The Boy!  Sub-2 is very respectable.

We've got a parkrun starting up in Uttoxeter next week, so I'm hoping to get back into a little bit of running over the coming weeks and months.  In the past, I've only ever raced parkruns, but having them close and regular means that I'm hoping to be able to restrain myself and take them a bit easier.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 23 May, 2022, 11:39:50 am
Uttoxeter would be interesting as I could cycle over and back from Rolleston. At the moment it is either Markeaton or Rosliston.  There was talk of one in Burton at the rugby ground but it has gone quiet.
I have sworn off running until after the second week in August but may then need some time with another sport!

Only other thing I am doing is climbing Mount Olympus at the end of June with my younger son.  He is in training for it and I am hoping cycling fitness will translate!
Title: Re: Beardys running log - Ct5k
Post by: Legs on 23 May, 2022, 11:51:19 am
FWIW, I'm not sure that the route indicated on the parkrun website (https://www.parkrun.org.uk/bramshallroad/course/) is what's going to be done - it's not what was run in last week's trial run.  That was from the leisure centre, alongside Picknall Brook, around the bottom of Bramshall Road Park and back, all three times.

Climbing Olympus sounds exciting - is it a very technical climb?
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 23 May, 2022, 02:36:32 pm

Climbing Olympus sounds exciting - is it a very technical climb?
I certainly hope not!  Although apparently harnesses are required and roping for at least some of it.  1.5 days up sleeping at a refuge, half day down.  then we have a day in Thessaloniki looking at Byzantine monuments before the journey home.  Main thing is doing things with younger son even though he is now 30
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 May, 2022, 05:26:33 am
Mojo failed yet again.    :( :-X
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 May, 2022, 06:04:38 pm
In an effort to kick-start my mojo I have been and resumed my gym membership starting 1st June.   Less running and some variety including swimming and yoga as well as gym workouts will I hope provide the variety to get my mojo back.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 24 May, 2022, 09:55:01 pm
4 days ago I did 11 km no problems.
Set out to do 12k tonight within a kilometre my tendons on both ankles were feeling like they're about to snap. Tried to carry on ended up giving up walking home having jogged maybe two and a half kilometres. Can't understand this might just have to give up running completely.

I'm wondering if this is my shoes. I walked the dog before running; my tendons were sore just doing a 1km walk with the dog on the road.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 25 May, 2022, 10:03:19 pm
4 days ago I did 11 km no problems.
Set out to do 12k tonight within a kilometre my tendons on both ankles were feeling like they're about to snap. Tried to carry on ended up giving up walking home having jogged maybe two and a half kilometres. Can't understand this might just have to give up running completely.

I'm wondering if this is my shoes. I walked the dog before running; my tendons were sore just doing a 1km walk with the dog on the road.
Are you on a statin or any antibiotics?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 May, 2022, 04:38:19 am
More mojo fail.  🙁

It's almost fascinating how motivation just pisses off but I just can't be arsed to give it any more consideration to be honest.   Oh ...

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 26 May, 2022, 08:13:00 am
4 days ago I did 11 km no problems.
Set out to do 12k tonight within a kilometre my tendons on both ankles were feeling like they're about to snap. Tried to carry on ended up giving up walking home having jogged maybe two and a half kilometres. Can't understand this might just have to give up running completely.

I'm wondering if this is my shoes. I walked the dog before running; my tendons were sore just doing a 1km walk with the dog on the road.
Are you on a statin or any antibiotics?

No drugs at all atm.

I tried to work out how many km I've run in these shoes. I think about 800.
They look fine - apart from a hole where big toenail is starting to peak through. These are nearly zero drop shoes and I'm wondering if the foam is becoming worn out, resulting in heels dropping below toes under body weight.

A short slow walk with the dog produced significant achilles and calf tightness.
In contrast, last Sat I walked about 5km at dog speed (he trots at a speed just short of a human jog), in my boots, with no soreness or strain.

I have some cheap old trainers that have a bit of drop - once my tendons stop feeling so sore, I'll try a short jog in those.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 May, 2022, 11:41:41 am
It's time for a completely refreshed approach to my fitness.

Taking a break just now from the running then from June I have put together a schedule of differing fitness activities including gym sessions, yoga, running and even perhaps at some point in the future, swimming.  There is no more chasing half and full marathon distances, just a varied routine to maintain core strength and general fitness.

Change is good, apparently.  😉
Title: Re: Beardys running log - Ct5k
Post by: CommuteTooFar on 27 May, 2022, 11:46:50 am
I do not run. I walk a lot.  I was a little annoyed when my Fatbit 5 decided I was running. I was just shopping pulling a heavy trolley up hill so the Fatbit detected the extra effort and turned on run logging.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 June, 2022, 09:18:04 pm
Evening all, long time no posts.

I'm just popping in to say that I intend to start running again on Monday. I’m making a public statement in the hope that it will dissuade me from welching out  ;D

I’ve been trying g to lose some weight for a little while and I reached my first goal this morning, so I’m going to start the exercise again.

I’ll report back on Monday to let you all know how I got on.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 07 June, 2022, 10:44:20 pm
 :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 June, 2022, 07:00:27 am
Excellent news Beardy.  Looking forward to your progress reports.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 June, 2022, 08:43:21 pm
Well. I did it. Only the first run from the Ct5K, so only 8 mins of actual running. Well, it would have been only 8 minutes if I hadn’t misheard the prompts and ended up running the 7th minute 30 seconds early and running 90 second on the eighth run :facepalm:

It was quite hard, but to be expected after a long hiatus. But I feel great now and apart from doing the run earlier in the day, ie the morning, I’m all set to repeat on Wednesday.

I might be back  :smug:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 13 June, 2022, 09:16:58 pm
Well done Arnie.  😉
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 14 June, 2022, 10:37:32 am
hurrah

Well done
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 14 June, 2022, 03:23:12 pm
Congratulations.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 June, 2022, 11:23:50 am
That’s number 2 done. Having had (reasonably) recent experience of what I’m up against, I seem to have dropped into the rhythm of things already. Although running for 1 minute then walking does seem a bit of a cop out. I shall persevere for now.

Observations.

Blisters. I don’t remember getting those last time, although it feels it’s only when I’m walking. I think I’ll need to find my running specific socks and see if that makes any difference.

There’s a lot more traffic than when I was running during the pandemic. I preferred it before.

Running in the morning is much more sensible than late afternoon.

I still need to lose some more weight.
Title: Re: Beardys running log - Ct5k
Post by: Quisling on 16 June, 2022, 10:23:08 am

I need a goal. 
Also worth considering volunteering as marshall at an event/ParkRun, or offering to be part of support crew for a runner on an ultramarathon.  Just seeing other people turn up and run is highly motivating.
Title: Re: Beardys running log - Ct5k
Post by: Quisling on 16 June, 2022, 10:31:40 am
Good luck with your return to form Beardy.  I had 9 weeks off running earlier this year to allow a niggly foot problem to sort itself out, and the initial return to running was depressingly hard work but after a few weeks of constant effort the fitness started to rapidly return.  I completed a trail marathon on Sunday so just keep turning up and being consistent and you'll smash your goals :thumbsup:

Regarding running specific socks I have found that some shoes, whilst they feel comfy, always blister me irrespective of what socks I use.  The right shoe/sock combo is a holy grail goal.  The Hilly "marathon fresh" sock range have done me well for day to day short/medium length runs.  For long outings (half marathon or longer), particularly long trail runs, I use Injinjii toe socks - plus liberal smears of vaseline on known hot spots likely to get rubbed. That normally keeps my in tidy shape.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 June, 2022, 10:36:49 am
I use Runderwear anti blister socks.   Beware that because they are two layered that they are a bit thicker than standard socks but I have found them to be absolutely excellent.

I have slightly wider flippers anyway so I buy the Brooks Wide (2E) width shoes and the combination just works for me.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 16 June, 2022, 12:05:17 pm
Looking at my shoes, I’ve noticed that both have holes in the inner heel wher the blisters have formed. There was obviously a hot spot before I stopped running, but because I was running regularly I probably had tougher heels. However, if holes have developed it’s obviously a hot spot so I’ll have to watch it next time I buy shoes. Given the holes, that might be sooner than I’d otherwise need.  :(
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 June, 2022, 05:25:36 am
Yay!!!  Up nice and early and preparing to get out for exercise.

I haven't done an early start since May 22nd when I last ran.  I'm off to the gym for a 6:30 start.  Hope that the aircon is working ... 

I am easing back with yoga and strength and conditioning sessions but do hope to find the tuits for running somewhere in the bottom of my kitbag soon.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 17 June, 2022, 11:14:16 am
I didn’t manage to get out of bed early like Mr Bear, nor even a reasonable time! But I did manage to go out for a third run, so that’s week on completed.

Observations

I’m feeling stronger already, and I’m enjoying the running bits, although I think I’m going to stick to the programme for a bit longer yet. Maybe my not as low start might help me raise my fitness level a bit hire than previously. I’ll try and push a bit harder maybe.

Knees. Not crippling, just niggling. 60 years of use and abuse catching up I suppose

Shoes. The shoe/blister interface was sore, especially when walking. I wore my running socks today, but as they are long compression socks they’re a pain to put on. When I pointed out to Dr Beardy the holes in the heels of my shoes, her response was ‘all runners say they need new shoes’. I think I’ve created a monster in encouraging her to get into running. She has intimated that she might authorise a new pair of socks!

Onwards and upwards.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 June, 2022, 12:05:54 pm
What size feet are you Beardy?  I could send you one of my pairs of Runderwear anti blister running socks to try if you'd like.  Not sure how but I seem to have an excess of them ???  Well used of course but properly laundered and still in very serviceable condition.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 June, 2022, 11:35:21 am
Thanks Dave, I might take you upon that.  :thumbsup:

I’ve been out for another run. That’s run 1 of week 2. Blimey.

Observations

Having Dr Beardy on the same programme as me is very motivating. She can get a bit obsessive when she’s committed to doing something, and as she is an early riser she’s generally done her run before I’m awake. Knowing that she’s been out when I wake up kind of pushes me to do the same. The only problem is running shoes now cost twice as much!

The end sound for the first run caught me by surprise, which was nice, but by run 6 I was watching the time tick by. 

It’s interesting to note that my cadence, both when running and walking, is pretty much metronomic, but my stride length and thus pace is all over the place. Well, I find it interesting  :P

Talking of shoes, I’m going to try and repair the holes in the heel lining because they’ve only done a couple of hundred k or so, and are otherwise ok.

All in all, I’m enjoying my running and am extra happy to have Dr Beardy involved as well
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 June, 2022, 05:23:07 am
Yay!!!  Up nice and early and preparing to get out for exercise ...

I'm up early again but this time I plan to do a couple of kms running at a nice, sedate pace.

Time to stretch
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 June, 2022, 06:45:54 am
And done.  3.28kms at a steady pace and negative splits.  Surprisingly enjoyable too.  👍

I'll get back to 5kms in a week or two.  I'm only planning to do 2 runs per week for a while whilst I build up my strength and conditioning sessions in the gym and also do more yoga.  I am hoping that the variety keeps me motivated as much as anything.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 21 June, 2022, 11:16:04 am
And another one done.

Observations.

I can feel improvement each time I go out. I don’t know if this is because my fitness is increasing faster because I started from a higher base this time or because having run in recent memory I’m more aware of my fitness than before. Either way, I’m enjoying my running.

Dr Beardy almost chased me out this morning because she’d already been out. I just need to find a way of getting my sorry arse out of bed earlier, although that’s been a life long battle.

My heels seem to be hardening up, but I’m going to have a go at mending my shoes.

I’m going to start adding a stretching routine into my post run cool done as well.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 June, 2022, 11:37:36 am
Week two completed.

It was a bit warmer this morning and so I’m attributing the extra effort needed to that.

The expected aches and pains of a 60+yo body that’s been used and abused. The high tonnage of the subject is imposing a greater workload on the legs and, in particular, knees. The diet continues; the weight loss slow.

Big decision is whether to have one or two days of rest before embarking on W3, although I suspect tomorrow evenings outing might have an impact on the decision come Saturday morn.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 June, 2022, 12:19:17 pm
Well done Beardy.

I chickened out this morning as it was just too warm for me.  I went for an 8k walk instead.

Keep up the good work.   :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: trundle on 23 June, 2022, 03:51:48 pm
A very late update - I've been running every weekday for a couple of months now. The sweet spot for me is just under 5km.

I have no goals - other than to get out every weekday, rain or shine (it's the shine I like the least!) And it's been brilliant - small, regular runs are really good for you.

I used to aim for longer - but that became a rod for my own back: "I'm not going far or fast enough": This made it easy to 'miss' a morning - and then you always miss more.

The short distance, and the freedom to walk when it feels too hard, means I'm always happy to get into shoes and get out the door.

Even after an audax - I'll still go for a run: But expect to walk LOTS for a day or two.

Running in smaller chunks, and with less pressure to never walk has made each morning quite fun now. AND I've been injury free - I just stretch my calf muscles half way around each run.

Good luck to you all!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 25 June, 2022, 11:37:26 am
Week 3 started.

It was a bit harder this morning, but quite a lot of that is probably due to the BEER I drank last night and the subsequent late night. But I did it. So I’m quite pleased.

We’re going a way for a few days next week, to the hills of Yorkshire, so finding both the time and a flat enough location to run is going to be difficult. But we’ll see.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 June, 2022, 08:03:02 am
Yup.  The running mojo has definitely deserted me.  I went for a walk this morning instead. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 June, 2022, 10:27:01 am
I hope it comes back soon PB, even mine came back. Eventually. I have to say though, that when my mojo deserted me, I stopped all exercise, but it seems you’re doing more exercise than ever, so maybe your mojo will return sooner.  :)

I’ve just completed week 3 run two and even extended my final 3 minute run to 4 minutes. I’m really enjoying it at the moment, Dr Beardy less so. But she’s still getting out at stupid o’clock to do the sessions.   

The only observation of any note this morning is that it’s a lot easier to run without a hangover than with.  ::-)

Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 June, 2022, 12:07:09 pm
And that’s week three completed.

A bit trick due to being in the west end of Yorkshire and flat ground not really being a thing around here. But I managed to do it ok. 

As we’re in Yorkshire until Saturday I’ve now got to decide if,I’m going to attempt to do another run here, or whether to take a few days off and resume on Sunday once we’re home. I’ll take a look at the details of the session and see if I can fit the runs and walks into the partially flat bits and more hill bits respectively. Or I might just boy it off  ;D

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 29 June, 2022, 12:31:11 pm
Good stuff Beardy.  Keep going.  👍

I was due a yoga/gym double header yesterday but began to feel unwell during yoga.  Spent most of yesterday afternoon, evening and then overnight in bed, mainly sleeping.

Feeling about 80% today.  The main symptom is tiredness.  I have no cold or flu symptoms, no aches or pains, no gastro grumblings, no thundering headaches.  It's really quite weird.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 June, 2022, 10:10:39 am
Awake before 5 so I got up and made a drink.  Felt reasonably OK so went to the gym for 6:30 and did a light strength session.  Even doing less than usual it took me longer than usual to get round.  Crashed out on the sofa now after porridge and coffee.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 July, 2022, 11:22:46 am
W4 started. 16 minutes of ‘running’ now, although it’s split into 3/5/3/5 minute runs.

I never thought I’d say I’ll be glad to get back to Suffolk’s flatness, but they do hills proper like in Yorkshire. Fitting in a run when you’re as unfit as I am, is difficult to,say the least, but with a bit of creative double backing on myself, I just about managed to fit the running on the limited flat bit in the village. The last minute of the first 5min run was up hill though.

Back to the flats for Sunday’s session.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 July, 2022, 02:22:41 pm
W4.2

I enjoyed that. I stuck to the programme even though I felt I could probably run further. I might skip 4.3 and move onto 5.1 on my next session. I shall think on it.

The terrain difference, not unsurprisingly, had an impact, although I was surprised at the extent of the difference. Nearly 1k more on the Suffolk steppes. Im not sure I trust that though because the GPS went screwy and the track shows me running through buildings.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 July, 2022, 02:41:18 pm
My Garmin has gone all screwy too.  I think that it must be related to a recent software update.

IIRC, we have the same watch ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 05 July, 2022, 10:20:16 am
W4 done.  :) I’ve managed to run every other day since I stated a repeat of Ct5K, which I have to put down to Dr Beardy’s involvement. She’s a run behind me having only run the once when we were in Yorkshire, but she’s enjoying it also.

My watch behaved itself this morning as well, and yes, the distance on the last run was optimistic. I think we do have the same watch PB, although I’m trying to get Dr Beardy to accept my watch so I can get a new one ;D (no it’s not going to happen :()
I’ve switched to an older pair of shoes which don’t rub my heels and are a wider fitting. But the soles are worn, which is why I got new shoes, and I worry that the cushioning is a bit squashed thus affording me less protection.

Onwards and upwards
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 05 July, 2022, 12:01:25 pm
Beardy, you could both upgrade to the new fenix 7 solar.  Think of it as a marital bonding exercise :)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 July, 2022, 01:17:48 pm
Good going Beardy.  👍

My Garmin seems to have settled down again now so I put it down to a software glitch.  Perhaps those pesky ruskies were tinkering with the Glonass system?  I have set mine to use GPS+Galileo now for walks and runs. Not sure if that is part of the problem but it seems to be behaving again, so ...  🤔 😉

My next smartwatch must have full eSim capability including make and receive calls without having a paired smartphone nearby so I will not be upgrading to the lightweight Fenix 7.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 07 July, 2022, 08:16:11 am
A very short jog.

First exercise post covid, and in new shoes.

No noticeable soreness yet.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 July, 2022, 10:01:21 am
So, after smugly proclaiming my unbroken every other day sessions after my last run, this morning I’ve bailed.  :( My leg muscles are very tight and I feel that going out for 3x5min session would be pushing my luck. It’s worth pointing out that I think the DIY project I’m currently doing is probably more to blame for my soreness than the running, and that continues today regardless.

I’m currently trying to convince myself that this isn’t a failure, but a very pragmatic decision after ‘listening’ to my body.

ETA

W5.1 just completed. I’ve been doing the project all day, and was sitting down with Dr Beardy after tea, wheel she watched TV and was somewhat restless. Why don’t you go for your run now says she. So I did! The first and second run in the session seemed quite easy, but the third was difficult before the last 90 seconds started up the incline! Even so, I managed to keep going for 20 or so seconds extra so I could reach the corner. Now cooling down before I go for a shower.

Still on track for every other day.  :)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 July, 2022, 08:43:29 am
Well done that man.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 09 July, 2022, 10:45:56 am
No run again this morning because I need to travel. Hopefully I’ll still have energy and motivation to go this evening.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 09 July, 2022, 11:58:02 am
I hadn’t run since April as I kept getting a bad back afterwards. I feared my running days were over.

Then yesterday I decided to do one last experiment, wearing my older running shoes and only running on woodland paths, no tarmac. This meant several sections where I had to walk as the local off-road paths are mostly tracks across fields.

I did 3 x 800 metres running with walking before, after and in between.

This morning - my back is fine!

So from my bed I ordered some new running shoes, for tarmac, and the ones said to be best for back pain, so Hoka Bondi 7. They come Tuesday. I am crossing my fingers that I can slowly build up again…
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 09 July, 2022, 09:59:28 pm
Bin chance Helen, and welcome back  :)

W5.2 2x8min 3x5min walk

That was hard work and I had to force myself to keep going. Excuse? Bloated tummy after a day travelling with in appropriate food and drink followed by a large dinner. In fact when I was walking up from the station when I got back to Woodbridge, I thought I might be coming down with something. I’ve also already walk about 7k today which could be why I felt a bit weak and pathetic.

I managed to complete the session as prescribed, but I think I’ll be reverting to morning running for a while yet.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 July, 2022, 08:35:13 am
Good news there AH.  Long may your back behave.

Keep going Beardy.  There will be harder days and easier days as you surely remember? 

I'm hiding from the blistering sun and extreme (for me) heat for a couple of days.  My countermeasures were not entirely successful yesterday and I can see the burn lines!  Relatively mild in fact and not sore at all but very unwanted.  I also felt light-headed yesterday evening which I might just credit to the heat.

Today and tomorrow I shall be largely tucked away in my "nest" safely hidden from the nasty sun.

I have been considering whether I can do a treadmill C25K.  It would be good if the treadmills at the gym could be easily programmed ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 10 July, 2022, 10:08:33 am
PB, I’ve created all the C25K sessions as workouts on Garmin, which I’ve found very helpful. If I can figure out how to share them, you’re welcome to a copy if you think they’d help you.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 July, 2022, 12:10:16 pm
Thanks for the kind offer Beardy.  I did in fact do the very same when I did the C25K. 

My problem is operating a treadmill when I cannot read the display without bending until my nose is a matter of a brace of centimetres from the control panel to keep dropping and increasing the speed as necessary.  Very dangerous prospect methinks.

A programmable treadmill would be ideal.  I know some can link to various devices but I am pretty sure that the PureGym devices at my sports centre are not Garmin compatible.  Yet another reason to consider swapping to a different architecture ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 July, 2022, 09:13:40 am
W5.3 20 minutes!

Sarah all but chased be out of the house this morning, and thank goodness she did. It’s already getting a bit warm in the sun, but our running route has trees along most of its eastern edge so is in the shade. The small breeze helped a lot.

I hesitate to say this, but the run really wasn’t that hard, almost <say it quietly> easy. I didn’t have to make myself keep running. You can bet your life the next session will kill me. Utterly to DETH.  :-\

Cool down and avoid the weather seems to be the order of the day. Smugly  :smug:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 July, 2022, 09:34:01 am
Well done Beardy.

I hit the gym again this morning.  I am still enjoying not running at the moment and given this hot spell the air conditioned luxury of the gym is most welcome.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 July, 2022, 09:23:07 pm
W6.1  3x runs 5-8-5 minutes

Another late one, mainly because of taxi duties this morning and too much heat this avro. But sensible eating over the course of the day and a sufficient post dinner rest meant no stomach related issues. Indeed, no real issues at all. An altogether relaxed and enjoyable session.

Post run analysis would suggest I hopped a lot or there was a technical issue. Empirical evidence would suggest the latter, becasue as reported above, it was a relaxed and comfortable session. I’ll give my chest belt a bit,of a wash this evening in the hope that helps.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 14 July, 2022, 07:31:36 am
I managed my first run for two and a half weeks1 yesterday morning. Only a 3k instead of my usual 5, and taking it gently, but still good to be back out there.

1) A combination of minor injury (something was not right with my left foot and ankle, which was the one I broke three years ago) the need to be fit to run a dance workshop at a local folk festival last Sunday, and the heat all conspired. I did manage to get a bike ride in instead of a run, but only once.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 July, 2022, 09:01:04 am
Trying to find my getupandgo to go out for my run before it starts getting to warm  :(

Ha. Found it!

W6.2 2x 10min

I’m not finding it especially difficult at the moment and I’m tempted to try upping the pace a little. Perhaps I’ll have a look at what my pace was when I stopped last year and compare it to where I am now. I am craving to run a bit further as well, so maybe on my next outing I might let my distance stretch a little.

It’s getting quite hot out there now so I’m glad I’ve done it this morning.

Hydrate, cool down and shower then.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 16 July, 2022, 07:03:24 am
I found in this situation running for an extra 15-20seconds into the walks helped.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 July, 2022, 08:41:12 am
When I did C25K I would do an extra running set or extend the continuous sessions by an appropriate amount.  I didn't think that trying to run faster would achieve my goals.

It's great to hear that it's going well Beardy.  Keep up the good work.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 18 July, 2022, 07:50:10 am
The weekend was busy with us bing away from home and the only opportunity I had for a run was late last night when I was just too knackered to be bothered. Today I’ve got a drive of 400 miles and a deadline to be at the other end, so I’ve not got the time now. If I’d had the will power or energy at 6am this morning I might have fitted it in, but I needed my sleep to make today a reasonable journey. Hopefully I’ll get a run in tomorrow morn before it gets too warm.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 July, 2022, 08:07:16 am
Given the unusual weather conditions just now a couple of days off probably is a sensible idea.  Just try to ensure that come Wednesday you have the mojo and get up and go.

I was awake at 5a.m. so I got up and went to the rather superbly air-conditioned gym and did a session.  Very pleased about that and now I am safely back in my nest with my "stay cool" strategy.

I don't expect to leave the house for around 48 hours now.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 July, 2022, 11:24:17 pm
W6.3 25min

After a bit of a snooze in the heat of the afternoon (the 800 or so miles I’ve driven since Friday kind of caught up with me!) I was feeling relaxed and it felt cool enough, so I’ve just been out. I got lost on my way back, a combination of it being dark, and not knowing the roads and paths, so the cool down walk ended up being 15 mins instead of the planned 5! Still, the run was nice and relaxed and I think I’m back into it now. I might just do one more 25 then try a 30 min and see how it goes, I certainly feel like I could keep going.

I’m going to need a light though, running in the dark in black gear doesn’t exactly seem sensible!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 July, 2022, 07:42:56 am
Well done Sir.  👍 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 21 July, 2022, 02:06:47 pm
Dr Beardy managed her w6.3 25 minute run this morning, but my W7 run is going,to,have to wait until this evening due to driving lesson duties.

I’m currently sat in Trelissick House at a window overlooking the Carrick Roads and a pot of tea in front of me. The heat of the day is not currently an issue. It’s ever so civilised.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 July, 2022, 11:06:01 pm
Something strange just happened. I didn’t go for my scheduled run yesterday becasue my daughter made me go to the pub and drink beer and eat takeaway.

It’s been a bit muggy here today and I’d pretty much given up on running and we were watching a film. But I couldn’t stop thinking of going for a run. I needed to go for a run. So I left those two sat in front of the film and went for run. I feel much better now. :)

W7.1 25mins, the last minute a a faster pace. I think that might be the better way to proceed for now, push the last minute or so and try to get some anaerobic increases into the sessions.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 23 July, 2022, 02:16:23 pm
I did 4K today in Berlin’s Tiergarten. Looks like the new shoes are indeed reducing my back issues, but I will probably keep running to 30 minutes max each time.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 July, 2022, 03:16:08 pm
Nice one Auntie H, I don’t think I’m up to 4k again and I’m certainly not up to 30 minutes yet.

I was thinking of going out again today so I could get back on schedule, but it’s raining…
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 23 July, 2022, 09:24:21 pm
A friend of mine wants to give C25K a go so I might end up just doing it with him as a way to get me running a little again.  I certainly do not intend to aim long this time.  Running for up to 1 hour will be more than sufficient.

I have to admit to not missing running at the moment.  When I think back to how anxious I could get at missing a run last year I am quite surprised.

New fitness plan landing on August 1st.  🙂
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 24 July, 2022, 06:08:19 pm
Go for it PB, you know you want to.   ;D

I’m beginning to think my eldest is a bad influence. I was planning a late run (it’s been raining most of the day) and she made me go to a,pub and drink MOER BEER. All is not lost yet, a long as she doesn’t force MOAR on me now we’re back home.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 24 July, 2022, 07:32:31 pm
I'm just back from my Sunday evening yoga.  I decided to do a 15 minute trundle on the treadmill in the gym afterwards which is the room next to the yoga and dance studio in the sports centre that I frequent.  I set it to 10kph and did 15 minutes.

Felt good.
Title: Re: Beardys running log - Ct5k
Post by: Legs on 24 July, 2022, 07:33:22 pm
I ran Bramshall Road Parkrun yesterday morning.  I’ve not done a run longer than 5km since February 2020 (though this was my third PR since the Bramshall Road event was inaugurated in May), which is probably why I’ve got crippling DOMS today… but I somehow managed to win, and clocked a respectable 19:14.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 25 July, 2022, 08:02:02 am
I'm just back from my Sunday evening yoga.  I decided to do a 15 minute trundle on the treadmill in the gym afterwards which is the room next to the yoga and dance studio in the sports centre that I frequent.  I set it to 10kph and did 15 minutes.

Felt good.

No aches, no doms.  Been out and done a strength and conditioning session at the gym this morning and now ready for a big bowl of porridge and raspberries.

Met a friendly ferret on the way to the gym at 06:00.  That's a first for me.  👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 25 July, 2022, 08:30:30 am
Went for a jog this morning, first in a couple of weeks (and the preceding week was only two very short, 2.5km runs). 3.8km

Pogoing at a festival left me with a very sore knee but it seems ok when walking and jogging.

So far, achilles seem to be standing up to a jog.

Bought new shoes, 'Icebug'. They have more drop (7mm) and much less padding that the Hokas I have been using. Walked the dog in them a few times and walking didn't trigger any soreness.  Finding them very comfortable, but the lack of padding is disconcerting. Getting used to it though.
Really want to like this brand, because they use a very high proportion of recycled plastics in their shoes.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 25 July, 2022, 07:31:46 pm
W7.2

Another 25 minutes in the bag, thoug I made this difficult for myself by a) going out while it was still quite warm and iii) starting the session with a brisk 200m up hill. I still did the same average pace over all though so not all bad.

As I’ve missed two runs over tha last week or so, I might go out tomorrow evening if I’m feeling ok. Well see I suppose.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 July, 2022, 12:30:14 pm
I'm just back from my Sunday evening yoga.  I decided to do a 15 minute trundle on the treadmill in the gym afterwards which is the room next to the yoga and dance studio in the sports centre that I frequent.  I set it to 10kph and did 15 minutes.

Felt good.

Just done another yoga and treadmill session.  I also found out how to get a large display of run info on the treadmill.  Another small but positive step (or three) in the right direction ...  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 July, 2022, 12:49:07 pm
Looking good PB. Dr Beardy and I are looking at doing yoga, Tai Chi or the like to promote and improve our flexibility.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 26 July, 2022, 02:42:27 pm
We moved from our in person Pilates to online at the start of the pandemic. We use pilateslive.co.uk which has loads of videos by time and severity.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 July, 2022, 10:28:30 pm
W8.1

Just been for a run. I skipped the last 25m run and moved onto the first 28 min run. The problem is finding sufficiently flat ground to run on thpugh, because any incline is felt massively. At least I went the right way this evening and didn’t start by knakering myself. It was still a hard start though, but my previous experience has prepared me for difficult days and I just kept going and waited for my boys to relax into the run.

If I’m going to progress further this time I think I need to look at doing some strength work and some cardiovascular work as well as the Pilates. Thanks for the link Chris, I’ve had a look and will discuss with Sarah when I’m back in Suffolk.

 
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 28 July, 2022, 06:24:21 am
The thing I like is that she has classes from 15-60 minutes and multiple levels. Even within classes she gives options. On days when I am knackered I can do the lazy version and then on good days the harder version.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 28 July, 2022, 07:37:22 am
First run of any sort for a fortnight and the first 5k for a month.
It was hot. It was hard work. And my legs were telling me I'd done something all evening.

But I've had the best night's sleep for ages and everything feels fine this morning.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 July, 2022, 11:04:02 am
W8.2
Hard? I nearly died. Well, ok, maybe not died, but it felt like it.

First run back in Suffolk, and I think I went off a bit faster than I have been of late, I then nearly inhaled a mouth full of water and in spite of running on personfully for a minute or so, I had to slow to a walk and concentrate on breathing deeply for a couple of minutes. I then ran for a further 20 minutes without issue, but feeling very leaden. I’m still a little weary after yesterdays drive form Helston to Woodbridge via Maidstone, which won’t have helped and it’s also 8 or 9 degrees warmer here than it was in Cornwall which will have had further impact I’m sure.

A days rest now I feel.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 30 July, 2022, 07:34:17 am
Yesterday morning I ended up doing 5k and all on tarmac. This morning my back is OK so Experiment shows the new shoes have fixed the back issues. Phew!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 July, 2022, 10:28:32 am
Good to see folk out again and not having problems.  👍

I've had a couple of days of disruption culminating in me arriving at the gym this morning without all of my kit.  D'oh!

Tomorrow I plan to do another treadmill 2.5k at 10kph pace.  Next week I'll be stepping up to 3km but also accompanying a newbie in his early days quest for C25K.  He needs pre C25K for August and we have a plan.  😎
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 31 July, 2022, 09:15:08 pm
Do I have the energy to go for a run now? I suppose the real question is will I have any more energy to do so in the morning.

I’m leaning towards going now but still looking for excuses not to. I do sometimes wonder what life is like if you are motivated and decisive  ???
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 August, 2022, 12:57:52 pm
W9 30min

It was hard work getting out this morning, with all sorts of excuses. In the end I convinced myself that I’d feel better for a run and went. The jury is still out on the feeling better however.

I made myself slow down a little and managed to run for the full 30 minutes. FCVO running obv. That’s 3.6k in distant. It’s still too son to think of running 5k, but I’ll bump up the time I run by 10% a week and by week 15 I should be running 5k.

Hopefully I’ll be feeling a little healthier on Wednesday morning and will get out before it warms up too much.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 02 August, 2022, 07:01:47 pm
A first for me this morning--running before breakfast.
MrsC and I were both awake shortly after six. I'd been talking about getting a run in before work, due to the forecast temperatures, and she suggested I just get up and get on with it.
By twenty to seven it was already a bit hot and humid for me. Add to that a heavy weekend (and just maybe one more beer than was sense last night) and the run was hard work.
Looking at tomorrow's forecast I will not be repeating the experience just yet (unless we wake stupidly early, I suppose).
Nice to know I can do it, though.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 August, 2022, 10:27:50 pm
We all have those days Steve, the important thing is to get out of the door. I didn’t manage it for nearly a year, but I’m really enjoying my running again.

Given the forecast for tomorrow though, I might opt to wander down to the river and just sit in it. 
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 August, 2022, 08:49:11 pm
Dr Beardy and I have just watched the end of the Women’s 10K track from Birmingham. We are feeling a bit deflated. Basically the lady that won it ran the 10K in 30 minutes (or there abouts) which is more or less The time we are running. Smiles all round. Oh, hang on though, she basically ran three times as far as we do in the same time. How depressing.  :o
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 August, 2022, 08:51:48 pm
And was she about one third of your age and athletically inclined?  😉
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 August, 2022, 09:08:32 pm
And was she about one third of your age and athletically inclined?  😉
And built like a racing snake, and possibly taller than me into the bargain.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 August, 2022, 11:51:17 pm
W9 30min

Hot and sweaty, even at this time of night. Steady enough though.  :smug:

Cool down enough to shower. Then bed.  :D
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 04 August, 2022, 07:41:51 am
Well done!  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 04 August, 2022, 08:35:38 am
Dr Beardy and I have just watched the end of the Women’s 10K track from Birmingham. We are feeling a bit deflated. Basically the lady that won it ran the 10K in 30 minutes (or there abouts) which is more or less The time we are running. Smiles all round. Oh, hang on though, she basically ran three times as far as we do in the same time. How depressing.  :o

There is ALWAYS someone faster.

My neighbour doesn't train. He works his land (market gardening) and does landscape gardening.

Does parkrun and the odd half. He holds the local record for parkrun (17min over a hilly course) and jogs through a half marathon in 1hr 25m or less.
Without any training.

In other news, I went for a jog this morning. Just 4km, but it felt good.

Next tues I have to take car in for an MoT - the only way back in reasonable time is to jog home, then repeat in the evening. That will challenge my feeble leg tendons a bit.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 04 August, 2022, 01:15:12 pm
Our local town is putting on a closed roads 10k in October which will come with 200 yards of our house.  I can run to the start and then home again.  I had better get training.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 06 August, 2022, 03:45:09 pm
Injury stops play  :'(
I missed the last run of Ct5K yesterday, and I’m not going to do it today either. But the muscle concerned does feel better today so I should be ok tomorrow. I might even go out with Dr Beardy when she goes out for a run.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 07 August, 2022, 10:42:50 am
Feel I may have turned a corner.  Thankfully the midweek bug was not Covid and only lasted 48 hours.  So this morning I set out for a half hour low HR run.  30 minutes of running below 130bpm with only 2 short episodes where I resorted to walking.  Just need to keep increasing the time and then add some speed work to get back to where I was.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 August, 2022, 10:52:53 pm
I did it, I’ve finished Ct5K again  :smug:

I think I might have hurt my right leg though. It didn’t hurt at all while I was running, but no I’ve stopped, it’s aching and is difficult to lift. I think I’ve strained the big muscle in the back of my leg. A couple of days rest I think.

Chris, its good to hear you’re back on track for your 10K.I do find it mildly amusing when people speak of doing low heart rate runs or easy runs.  ;) It’s all I can do just at the moment to actually run, with my hr rarely going above 130. I suppose as I get back into it I’ll be looking at increasing my anaerobic fitness as well as my stamina, although that was a real struggle last time.

Right, time for a shower and bed.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 August, 2022, 08:23:05 am
Well done Sir.  Are you planning to maintain your fitness or even push for something more?
Title: Re: Beardys running log - Ct5K
Post by: Beardy on 08 August, 2022, 02:19:52 pm
I think for the time being I’ll aim to extend the time by 10% or so a week as a maintenance/slow build. I know I was capable of 10K only a year ago and to be honest, last nights run wasn’t really a struggle.

I’m considering how I will boost my anaerobic fitness, either through interval work or getting the rowing machine out. I’m also considering making a more formal hill climbing session rather than just those I inevitably encounter when I hit the trails.

The additional strength/cv capability will give me greater flexibility for running off road and I’ll be able to enjoy the trails more.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 08 August, 2022, 04:41:09 pm
A plan is good.

I am seriously considering my first swim for a decade tomorrow.  I have a couple of friends who want to start C25K in September / October and I have done a couple of treadmill sessions recently.  I am confident that I can do this with them and just fancy a swim.  I bought new trunks recently in preparation ... 🏊
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 August, 2022, 08:25:44 am
Went for a swim.  Really enjoyed it.

Will be going again soon.  🏊👍
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 09 August, 2022, 09:46:33 am
Essential run this morning. Drove car to garage for MoT, jogged home.

That's my 5km done. Not looking forward to return journey this eve to pick it up, I think I'll be sore tomorrow.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 09 August, 2022, 09:54:11 pm
How did the evening run go mrcharly?

I’ve just got back from my first post Ct5K run. Doing it a bit earlier makes for easier path finding given that I can actually see the path courtesy of the twilight, but it’s a bit warmer so I’ll. lame my difficulties on that  :)  I did 35 minutes, but did have to slow down to a walk at the turning point so I could have a drink. I was a bit faster as well. While on the run, I decided that the next run o r two will be over 30 minutes, but I’ll set my HT monitor to beeb at me and I’ll try and keep it in between the limits a bit higher than I’ve been doing. Then the first run next week will be another 35 minutes and I’ll see how that goes.

I’ve swapped back to my newer shoes as well, which I have fashioned a repair of the heel on. It’s obvious that thes shoes aren’t as well fitting as my brooks, but they have badly worn soles. I think I’m going to have  to negotiate for a new pair of shoes.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 10 August, 2022, 09:08:49 am
I was sore by 11am, then got a phone call to say car was ready. So jogged in to pick it up at 1pm.

That's going from 3.5km twice a week to 10km in one day.

Surprisingly ok today.

Quite pleased with the new shoes. They feel very 'dead' (little rebound) compared to the Hokas, and I can 'feel' every stone underfoot.

However, I'm not getting the crippling achilles issues that I had with the Hokas (Just walking two km in the Hokas was leaving me sore for days).
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 11 August, 2022, 07:19:46 am
just back from another 30 minutes.  I kept running and kept my HR below 130 for 95% of the time.  temperature is already 23degC!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 August, 2022, 11:01:31 pm
33 mins running. I set off far too quickly and as a consequence my pace dropped down drastically in the middle 10 minutes. It picked up again in the last 10 but I kept it down some. I need to concentrate on building stamina on these runs and stick to a reasonable pace throughout and do,something else to build strength. I keep saying this don’t I. I have started my book on what to do about procrastination though  ;D
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 August, 2022, 07:07:10 am
I started with a PT at Easter. He is based in his garden where he has a well made shed. Fully equipped to the same standard as a pro gym. He is U.K. trained but uses an American program, Michael Jordan performance??
I really enjoy the sessions and see a change. No gym fees to pay. He keeps all the money. No long term contract if I am bored, unhappy, away.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 August, 2022, 07:10:50 am
Alternatively if you are looking for a running coach I know someone who does not charge. He is fully qualified, works with U.K. athletics , manages county teams but loves coaching so refuses to charge. Often people turn him down as he does not charge and only a paid coach can be any good!
If you are interested I can ask if he has space?
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 August, 2022, 02:32:10 pm
Went for another swim.  Definitely a good move.  I'm now planning two swims a week as part of my regime.

I need to get up to swimming for an hour.  The pool is so cool and invigorating.
Title: Re: Beardys running log - Ct5k
Post by: L CC on 12 August, 2022, 02:40:52 pm
Went for another swim.  Definitely a good move.  I'm now planning two swims a week as part of my regime.

I need to get up to swimming for an hour.  The pool is so cool and invigorating.
I love the way I'm not fat or crippled in the water. I just swim. I'm going 3 or 4 times a week before work.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 12 August, 2022, 03:20:21 pm
The best bit for me is that nobody just comes over to blather some inane drivel at me whilst I am trying to work out.  I am on nodding terms with a number of fellow bathers already but as yet we haven't exchanged a single syllable.

Very refreshing.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 13 August, 2022, 11:33:37 am
Managed parkrun this morning. It was hot.
As our original parkrun (Yeovil Montacute) didn't restart after lockdown (too popular, resulting in traffic and parking issues, and potential damage to the listed parkland) this is only the second time I've managed to get to our new one, which only started in March. Quite happy that I was less than a minute slower than my previous run, considering the weather.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 13 August, 2022, 02:37:40 pm
I keep meaning to get to Parkrun.  I did 6km this morning at a nice steady pace.  I am sure that park run would help my speed.
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 13 August, 2022, 02:51:00 pm
@chrisbainbridge: I find that I do try harder at parkrun, even if it doesn't necessarily feel like that at the time. Just running with other people helps (me, at least).
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 14 August, 2022, 04:48:09 pm
No running for me this weekend because I’m letting my sore leg rest to see if that makes any difference. It hasn’t so far! The weather has been a help in my enforced rest because it’s just been too damn hot.

I’ve found that I can run on it without any real trouble, but it is jolly stiff when I finish, and I can’t lift the knee higher than a few centimetres without heavey discomfort. Likewise, walking any distance also causes it to stiffen up. It also stiffens up on and off over my rest day, but stretching it seems to allow me greater freedom of movement.

As the pain is at the top front of my leg, not quite the groun, I can’t really strap it in any meaningful way, so I suspect the part of me that is tempted to ignore it because it hasn’t got any worse over the last 3 or 4 runs is likely to win out.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 August, 2022, 10:48:05 pm
5k in 44minutes.

A somewhat surreal experience however. I definitely favoured my good leg (the Garmin thingy confirms it) and my sore leg was sore whenever there was a mild incline. In terms of c/v it was easy, partly because it was a bit slow and even with the sore lit, if I could have guaranteed a flat route, I feel I could have continued.

I’m really not sure what to do about my leg, because running doesn’t seem to make it any worse, and not running doesn’t seem to make it any better. I suppose I’ll have to do some internet searching to try and find an answer (unless anyone here has any sage advice.)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 August, 2022, 08:12:47 am
5k in 44minutes.

A somewhat surreal experience however. I definitely favoured my good leg (the Garmin thingy confirms it) and my sore leg was sore whenever there was a mild incline. In terms of c/v it was easy, partly because it was a bit slow and even with the sore lit, if I could have guaranteed a flat route, I feel I could have continued.

I’m really not sure what to do about my leg, because running doesn’t seem to make it any worse, and not running doesn’t seem to make it any better. I suppose I’ll have to do some internet searching to try and find an answer (unless anyone here has any sage advice.)

I have a shoulder / upper arm which is a bit like that.  It gives me regular gip but when in the gym or the pool it just does the business.  I feel that I should get it looked at but there is so much shit in the NHS at the moment and it's not impeding me as far as I can tell so I just live with it.  I had an elbow behave similarly a few years back.  It eventually just got better.

I am not recommending my poor behaviour, just sympathising with you, ageing bear to ageing bearD.  🤔  😇
Title: Re: Beardys running log - Ct5k
Post by: felstedrider on 16 August, 2022, 09:37:12 am
I keep meaning to get to Parkrun.  I did 6km this morning at a nice steady pace.  I am sure that park run would help my speed.

I find Parkrun joyful.  After years of hanging around with miserable middle aged TTers.   Very inclusive and encouraging with a great atmosphere.   I've been out of it a bit as I developed an annoying injury in January and then it has been an audax* heavy year.

I'm a bit off where I was but I have a 10k tomorrow night and then a couple more going into the Autumn.


* I have been trying to work out if I can fit a Parkrun in part way round an audax, just for kicks.
Title: Re: Beardys running log - Ct5k
Post by: LittleWheelsandBig on 16 August, 2022, 10:54:02 am
Somebody once did a marathon halfway through a 1200.

Correction: a 600
https://www.roadbikerider.com/the-incredible-cycling-life-of-ken-bonner-d1/
Title: Re: Beardys running log - Ct5k
Post by: SteveC on 20 August, 2022, 12:56:07 pm
parkrun again. We had a 'pacer' session today with one of the local running clubs providing pacers with targets from 20 minutes to about 46 minutes.
As my first time for this course was 28'06" I had an obvious target. I started off probably too fast as I was in front of the 26 minute pacer for the first 500m or so. He then breezed past me.
I didn't see the 28 minute chap again until after we'd finished, so thought I must be doing OK. And I was, 27'55" will do.  :)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 August, 2022, 05:32:09 pm
I’m still on an involuntary hiatus from running and it’s really doing my head in. Yes, I can run, because the ‘injury’ I’m suffering from doesn’t bother me once I’ve loosened up the muscles. However, after any even mild exercise, it stiffens up and is painful to loosen again. The annoying thing is this even includes standing for any length of time or a short stroll to the coop at the end of the road. So I know it’s damaged I some way.

I’ve been icing the groin muscle, but I’m fairly sure that’s not the only damage becasue as I sit here, my glute is aching some. It all felt fine this morning when I got up, with no stiffness or pain, which is a first this week. But a short walk to the shop and it’s stiffened right up. I wish I knew wha the best treatment was because it the moment I’m just trying to rest but at the same time to keep it moving. My Google foo is struggling to find a solution because I don’t really know what to search for.

Hey Hoo
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 24 August, 2022, 09:37:26 am
Today was hard.  I did a big weights session yesterday following the biggest commute for 2 months on Monday.  So today I headed out for 8km.  I haven't walked so much in ages! My glutes and quads are aching!

I have a local Burton brewers 10k booked for 9 October so need to get the distance in and some speed hopefully.  Only time I ever did a 10 at Bradley about 15 years ago I got 55minutes so I have never been fast.
Title: Re: Beardys running log - Ct5k
Post by: felstedrider on 24 August, 2022, 09:48:33 am
I did a 10k at the Olympic Park last Wednesday.   My 49min PB is way off but I targeted 55min.   Paced OK and managed to squeeze under 54.   It was 4 * 2.5k laps.

The Runthrough Events around the SE are really well out together and the marshals are great (I think they pay them).   I do think the cycling community could learn a lot from running.

As my last couple of audaxes are in the next 10 days I have entered a handful of 10ks and a 10m mid-Nov.   There is a chance of doing a half marathon at the end of November but I will need to see how I build up,
Title: Re: Beardys running log - Ct5k
Post by: mike on 24 August, 2022, 07:07:34 pm
am very slowly building the running back up again as an attempt to shift some timber. 

Am now doing just over 5k of 'intervals', 3 mins running and 1 walking.  This is normally the stage I get to when I try and run too much (or too fast) and knacker a calf muscle, so I'll try and gradually build the running part up to about 5 mins, keep the rest at 1 min and see how it goes.  Am quite enjoying it.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 29 August, 2022, 06:29:50 pm
Dr Beardy’s running improves apace, with 36 minute 5k, while I look on with envy. My good lady was already showing signs of being faster than me before I hurt myself so I can’t blame my setback for her betterness. It helps that not only is she less than half my weight, but her BMI is also where it should be whereas mine is significantly in the red.

I’ve reached a dangerous stage in my recovery in that I can feel that my leg is getting better, but I know it’s not there yet. I want to go out for a run, but I know that I need to,hold off for a few more days yet.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 02 September, 2022, 03:37:42 pm
Quite an enjoyable week exercise wise.  Cycle to Chester on sunday got me 150km, then a 12km walk with my wife on Monday in chester.  An hours running on Tuesday with "sprint " intervals to try and improve my speed, weights on Wednesday, then a smidge under 10k this morning at a nice steady HR on many of the roads we will use in 5 weeks time.  I have decided for the next few weeks just to do road runs to get the feel although I prefer running in the countryside. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 16 September, 2022, 06:45:30 pm
Planning to put the wheels back on the wagon next week.  I have a heavily modified C25K programme mapped out.

My friend with whom I was gently trotting to encourage him has fallen by the wayside as many do unfortunately.  I'm back to going it alone.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 16 September, 2022, 07:36:34 pm
You’re never alone PB, we’re here all the way.  :thumbsup:

As it happens, I’m feeling that my injury is now fully healed with todays walk being somewhat of a success. I’m therefore planning my return to be Monday if I can wait that long.
Title: Re: Beardys running log - Ct5k
Post by: felstedrider on 18 September, 2022, 04:54:28 pm
Doubled up last 2 weekends.

Felixstowe Parkrun & local trail 10k

Ipswich Parkrun and Duxford 10k (entry included free entry to the museum).

Parkruns getting back into the 25s.  Second 10k in 53mins.   Still down on where I was pre-injury but improving now there’s less cycling going on.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 18 September, 2022, 05:48:01 pm
My alarm is set for an early tomorrow.  My resolve will be tested when my alarm wakes me.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 18 September, 2022, 06:40:49 pm
In a bit of reverse psychology, if you go out I’ll feel obliged to follow suit later in the day  :demon:
 (probably when lots of people will be at home watching tv)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 19 September, 2022, 05:57:42 am
Up a bit later than planned but something cropped up late yesterday which requires my attention today.

I have a large file of paperwork before me and I am about to start sifting through it.

Might get out later but more likely that I will give it another attempt on Wednesday.

Also thinking that perhaps early starts can wait until next spring / summer.  We'll see what Wednesday brings.

Over to you Beardy ... 
Title: Re: Beardys running log - Ct5k
Post by: Andy W on 19 September, 2022, 06:42:35 am
After a long absence I've decided to have another crack at this running malarkey. Garmin Connect offer Garmin coach for free. Initially you have to complete a baseline run, which is Walk or jog for 2 minutes then 5 minutes 'strong' then 2 minutes walk or jog. Completed that and 3 consecutive runs over about 10 day period whilst also cycling up to 40 miles a couple of times a week. 
My word, everything hurts, knees hips thighs. I should say that prior to signing up to the Garmin programme I did run 3 miles twice the week before to see if I could still run.
My comeback to running has proved quite a challenge,  but hopefully worth it. I could do with losing a stone but my appetite means I always seem to be trying to out exercise a poor diet.
I admire the contributors on this thread for their honesty and laying it out there,  successes and otherwise.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 September, 2022, 01:46:47 pm
After a 4 week hiatus due to injury, I went out and did a very steady 4k. Inevitably I set off a bit fast, but the first incline against me did a good job of educating me  ;) 

I do feel I could probably have gone further, but as I’d done the loop I’d planned and it being my first outing in a while, I decided to stop.

Hot and sweaty now, but feeling a bit smug.  :smug:
Title: Re: Beardys running log - Ct5k
Post by: mike on 19 September, 2022, 04:45:02 pm
am very slowly building the running back up again as an attempt to shift some timber. 

Am now doing just over 5k of 'intervals', 3 mins running and 1 walking.  This is normally the stage I get to when I try and run too much (or too fast) and knacker a calf muscle, so I'll try and gradually build the running part up to about 5 mins, keep the rest at 1 min and see how it goes.  Am quite enjoying it.

Huh, building up slow and steady seems to be working.  8k today @ 4 mins on / 1 off.  Going well.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 19 September, 2022, 06:28:12 pm
First run for several months.
Flat 7k at a modest pace, along the Water of Leith path.

Nothing went *ping*, and the Gormleys in the stream all present and correct.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 September, 2022, 01:24:46 pm
That was utterly shocking, I had to stop running three times and only managed a total of 2.5k. I felt like I couldn’t breath, and by coincidence Dr Beardy had to use ventolin while out on her run for,the first time since the first week of doing C25K. Perhaps it’s something in the air.

It seemed especially bad after Mondays sublime run, but on analysis I started out way to fast. I also think I’m carrying extra weight after 1p days with our daughter, but can’t weigh myself because our bathroom scales have borked (we never had that with old fashioned spring scales!)

A plan.
1. Go on a diet TODAY. b)Mend scales so I can check effectiveness of 1. iv) keep running.
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 22 September, 2022, 02:23:22 pm
That was utterly shocking, I had to stop running three times and only managed a total of 2.5k. I felt like I couldn’t breath, and by coincidence Dr Beardy had to use ventolin while out on her run for,the first time since the first week of doing C25K. Perhaps it’s something in the air.

It seemed especially bad after Mondays sublime run, but on analysis I started out way to fast. I also think I’m carrying extra weight after 1p days with our daughter, but can’t weigh myself because our bathroom scales have borked (we never had that with old fashioned spring scales!)

A plan.
1. Go on a diet TODAY. b)Mend scales so I can check effectiveness of 1. iv) keep running.

Weight makes so much difference!!  I reckon that my additional weight over the last year is adding 10bpm to my HR to mainain the same pace as I was in 2020/2021.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 23 September, 2022, 08:50:57 am
I've managed one to two runs a week for the past 3 or 4 weeks. About 5-6km each run.

Sun, was doing a course on cetacean rescue. Trying haul a 2 ton 'whale' around, something went pingfugit in my hamstring (Wouldn't  haul around a real animal, the instructors had just filled the model with water too high up the beach with tide going out so we had to move it.)

So didn't run until today. Felt fine for about 2km, then something went ping in calf, then hamstring. Limped, walked and jogged home. Buggerit.
Title: Re: Beardys running log - Ct5k
Post by: Andy W on 25 September, 2022, 01:39:38 pm
I’ve just completed run no 6 of a Garmin half marathon programme. Haven’t run for years and it’s not easy and I feel quite uncomfortable. All things are relative and the last run was 5.4 miles so I ought to be grateful I can even run that far. I second the comments regarding weight and running speed/ efficiency. At 6’1” and 13 stone is heavy for me. Back in 1983 when my half marathon PB was 1:21 I weighed 11 stone 2 lb. Carrying an extra 26 lb is blooming awful like carrying a wet set of clothes. I wish I didn’t enjoy my food so much or rather, had better self discipline. Like others here, we’re running 🏃‍♂️
Title: Re: Beardys running log - Ct5k
Post by: mike on 07 October, 2022, 01:39:29 pm
am very slowly building the running back up again as an attempt to shift some timber. 

Am now doing just over 5k of 'intervals', 3 mins running and 1 walking.  This is normally the stage I get to when I try and run too much (or too fast) and knacker a calf muscle, so I'll try and gradually build the running part up to about 5 mins, keep the rest at 1 min and see how it goes.  Am quite enjoying it.

Huh, building up slow and steady seems to be working.  8k today @ 4 mins on / 1 off.  Going well.

now at 12k, 5 on / 1 off.  Progress.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 10 October, 2022, 10:07:11 pm
<fx: looks at weather station app> hmmm, I can’t use that as an excuse then.
<fx: looks under sofa for tuits or mojo> hmmmm.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 October, 2022, 10:14:43 am
Your mojo is probably playing truant with mine.  If you find them please send mine home.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 11 October, 2022, 10:22:32 am
If you can't run <insert excuse>, walk
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 October, 2022, 12:28:03 pm
It wasn’t far, and it wasn’t fast, but I’ve been out!

3 min run, 3 min walk, 3 min run, 2:30 walk, 4 min run.

I’m not overly hot and sweaty so I obv didn’t work that hard, but it was hard enough.

It did occur to me that I could do C25K again, but this time as I’m starting of from a marginally higher fitness level I would go a bit faster and be a bit fitter at the end than I was last time. It’d also give me structure to motivate me to go out again, and I _might_ be able to catch up with Dr Beardy’s speed!
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 12 October, 2022, 11:44:15 am
Well done.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 22 December, 2022, 06:18:19 am
I’ve had more than 3 weeks off running due to the lurgi cold but went out yesterday for 3.5km. I felt my hips, interestingly, and my pace was 7:57 (usually 7:15) and vo2 max down from 29.9 to 28.3.

However it was good to start back jogging again. I won’t go out if it’s icy so not sure what I will manage in January or February but I am keeping ticking over with running at least.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 22 December, 2022, 06:58:37 am
Shit year for running for me. Second bout of covid in March led to careful choices about energy expenditure for several months, and running out of the picture. Twisted my ankle on a French pavement in August and it still hurts occasionally so I've been avoiding running. Now recovering from flu. ::-)

Looking forward to getting out on the Cotswold way (top of my road  :P) Once Christmas is out of the way. Not looking forward to the extra mince pie weight I'll be huffing around.

Well done to all of you who have kept it going.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 December, 2022, 07:22:50 am
It's been a disasterous year for me in terms of all exercise.  I struggled with two bouts of flu like illness at the end of 2021 and in March 2022.  I wasn't able to get a rhythm going again with the running and that cell away.  I went to the gym for a shake up but an incident in the pool there really rocked me and I stopped that in August.

So now I just walk.  Add in my first bona fide dose of covid at the end of October and a view of the bathroom scales now partly obscured by a cake belly once again and, well, you get the picture.  🤔

I have tentative plans to restart the running but I want to keep it all low key and keep the pressure off.  Those of you who are my Garmin buddies might get the notifications but I'm unlikely to post about it unless I get my rhythm back.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 22 December, 2022, 10:05:33 am
I can’t complain really this year, although it feels a bit mixed.

Started running regularly again around March when a mate asked me to support his Bob Graham attempt in June. Did regular miles and only lost a couple of weeks due to a fall and a lurgy - probably very mild unconfirmed Covid given daughter had it at the time.

More mixed since due to work and family - plus just had a week off and a few days due to confirmed Covid. Hoping to do a couple of miles today.

Apparently I’ve run 794 miles year to date and my VO2 max estimate has fallen to 47 in last few weeks due to work layoff:(

I missed the cross country last weekend due to Covid and haven’t decided about the 27/12 event yet.

I am looking forward to next year, when I hope to run regularly and ride the bike a bit too. Also, to do it regularly enough to lose the weight that has stuck to me pretty well all year!!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 December, 2022, 01:54:16 pm
It’s that time of year so who’s going to join me in getting out on the roads and trails again? I’m thinking I’m going to designate a 5k loop and walk/run it every other day until I’m back up to running the whole 5k. Just as a change, because I  don’t really fancy doing C25K again.

I’m also going to start doing a 5/2 type diet, but will be focusing on reducing my processed sugars as well on eating days. The weight reduction should help with the running as well. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 26 December, 2022, 03:26:44 pm
OK Beardy, here's the deal.  I would have started on Christmas Day but I seem to have picked up a cold and we had an aging FiL to look after.  It is my plan to trundle with run/walk for 5k every other day starting Jan 1st.  I am hoping that sometime in February to have cracked 5k continuous and to have achieved an hour continuous by Easter.

This is none of that new years resolution bollox, merely a plan to get me off my larding arse and back on the tracks.

As for the dietary stuff:  I'll lay off the snacks and the booze except for birthdays and other proper celebrations such as weddings (none of the fake "it's Friday..." nonsense) and my literally once a month pint with a few friends locally.

I have four safe places to alternate between for my runs so I will be reccy'ing the surfaces during the remainder of 2022.   

Let's do this Beardy.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 December, 2022, 03:35:04 pm
1st of January it is then Mike.  :thumbsup:

I shall be in Yorkshire over new year, but will take my kit with me.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 27 December, 2022, 09:11:35 am
Beardy and PB - great to have a plan. I will be delighted to watch and to shout encouragement!

Hope you both, and everyone, has a good year - with no need of resolutions just being able to get on with it.

I’m looking to increase my mileage and consistency this year and Mrs S is determined to add some running and cycling to her recently started ladies’ gym and yoga sessions.

Mike
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 27 December, 2022, 12:26:10 pm
Just went out for the first run since last spring, and the first exercise for a month, post cold, then flu.  Took it ridiculously gently and carefully but hopefully have broken the seal.  Also a good opportunity to catch up with the latest graffiti on the old railway bridge

(https://i.ibb.co/VNKf2dT/IMG-20221227-114134-521.jpg) (https://ibb.co/597bBdL)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 27 December, 2022, 01:52:49 pm
Just went out for the first run since last spring, and the first exercise for a month, post cold, then flu.  Took it ridiculously gently and carefully but hopefully have broken the seal.  Also a good opportunity to catch up with the latest graffiti on the old railway bridge

(https://i.ibb.co/VNKf2dT/IMG-20221227-114134-521.jpg) (https://ibb.co/597bBdL)

That's great HF - both the run and the graffiti!! Sounds like you've had a difficult year, so hope things are on the up and you have the energy to spare for running!
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 27 December, 2022, 03:18:05 pm
Thanks Mike. Yeah, it's not been the best year. Hopefully lurgy-free for 2023.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 December, 2022, 04:15:12 pm
Beardy and PB - great to have a plan. I will be delighted to watch and to shout encouragement!

Hope you both, and everyone, has a good year - with no need of resolutions just being able to get on with it.

I’m looking to increase my mileage and consistency this year and Mrs S is determined to add some running and cycling to her recently started ladies’ gym and yoga sessions.

Mike

Thanks Mike. 

Don't go getting bladdered in NYE Beardy.

Nice one HF.  I'm looking forward to that feeling of elation mixed with total exhaustion on Jan 1st.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 31 December, 2022, 03:34:08 pm
I won’t be getting bladder this evening Mike, I’ve got a lurgie. I’m testing negative for covid, which is good, but my skin feels too small and is stretched an warm, my bones hurt, and my arm and leg muscles feel like I’ve done 15 rounds with a scary boxer. I’m full of snot which is causing me to cough painfully and I seem to have grown extra arms because I’ve no idea what to do with them in bed.  :'(

If I’m feeling a well enough tomorrow I might go out for a walk, just to mark the occasion, but I doubt I’ll be running any unfortunately.

The worst of it is, we’re in Yorkshire staying with the SiL and there’s a 200 mile road trip between my and my own bed, and I’m not feeling up to driving that just at the moment. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 January, 2023, 10:34:57 am
That's OK Beardy.  We have had a lot of illness with the not in law and a bit of Christmas has now been rescheduled with his younger daughter for today.  I would say that my odds of getting out are about 1 in 100 unfortunately.

Oh well, start Tuesday. 

These things happen.

GWS Sir.  I came over quite unwell on Thursday and Friday with a seasonal 48 hour jobbie but feel fine now.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 January, 2023, 06:39:06 am
Bah, humbug.  🙁

I twisted my left knee lumping "stuff" up into the loft yesterday evening.  Didn't think much of it at the time but I was disturbed a couple of times during the night with a shot of pain down the outside of my knee and it's playing all "wobbly and weak" this morning.  Nearly gave way just now as I was taking mllePB her morning coffee. 

It's likely that there will not be a run this week now.  Let's see how it deals with a walk today instead.  🙁
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 03 January, 2023, 10:58:44 am
PB you have my sympathy. I did 8 miles steady yesterday but have nastily aggravated a hamstring pull from a couple of months ago - to be fair I think I aggravated it in a race last week and made it worse yesterday:(

Am I cross and grumpy - you bet
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 January, 2023, 12:16:02 pm
This getting older thing and exercise can be a bit tricky to carry off at the same time can they? Though the lurgy could get you at any age I suppose.

I’m at that not ill enough to be bed ridden but still to unwell to do anything actually productive stage. Not that I’d be being particularly productive you understand. So my just grumpy. Ok grumpier than usual  ;)

Take care folks, and all get well soon.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 January, 2023, 12:41:39 pm
I had an errand at the Post Office so I went for a walk this morning.  I bumped into a friend and stopped for a coffee and managed a total of 6km walking.  No problems walking or afterwards so I'm hopeful that the niggle will ease away and I can restart my running journey in a couple of days.

We're all suffering a little by the sounds of it so I wish you all well.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 January, 2023, 07:27:21 am
I walked again yesterday with no problems but it did give me a bit of gip in the night.

I'll keep on walking and hope for further improvement.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 January, 2023, 10:36:49 am
Well, walking seems just fine but I wake at least once a night having agitated the knee simply by sleeping.  It is becoming a frustrating experience as I can walk for well over an hour at a brisk (for me) pace without issues.

I am vaguely hoping to try and stumble about on Saturday in a "I am running, honestly" type of way.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 January, 2023, 12:16:42 pm
Vague it was and run I did not.  I had an eye to as I have had a couple of nights now with no twinges, but, climbing the stairs this morning with mllePB's coffee the knee had a little wobble to remind me that it's got a hold on me.

Just been out to the local bakery and walked 3k and it's feeling fine just as it does every day when I walk.

Let's see what the next few days brings.
Title: Re: Beardys running log - Ct5k
Post by: Feanor on 14 January, 2023, 07:11:16 pm
I got back on that horse today, for my usual 8k trail route out of my back door.
It felt really hard.
There's a short sharp kick up to the turnaround point, and I felt like I was in recovery more most of the way back!

This is only the third time I've done that since surgery.
My last two attempts were in Feb and April last year.
But today was faster, even if it didn't feel like it.
The post-op times are trending back towards my old times.

I'm sore as hell now, tho.

https://www.strava.com/activities/8390274882


Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 January, 2023, 04:48:57 pm
I’ve still not been out this year,  it the fl tends to put a damper on things. I’m just about getting over the post viral fatigue, but still have a fruity cough. Dr Beardy is likewise afflicted, although she’s a couple of days behind me.

Hopefully we’ll both get out sometime in the coming week. I need her to,get out more than me because I’ll be murdered to absolutely deth if she doesn’t get to run soon. I’ve created a monster.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 15 January, 2023, 06:18:35 pm
Did a literal couch to 5k today.  Some new graffiti

(https://i.ibb.co/L1rLS0L/IMG-20230115-120300-519.jpg) (https://ibb.co/0rKgqng)
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 15 January, 2023, 06:20:12 pm
I’ve still not been out this year,  it the fl tends to put a damper on things. I’m just about getting over the post viral fatigue, but still have a fruity cough. Dr Beardy is likewise afflicted, although she’s a couple of days behind me.

I've just reached the end of 7 days of amoxycillin. Hence going out for jog
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 15 January, 2023, 08:12:04 pm
Well done HF! And pretty colours:)

I’ve managed a couple of bike rides this weekend - remember them - and it’s shocking how hard I worked to go slowly. There’s an example of specificity. Hey ho.

I’m going, all being well, to try a ‘recovery’ run tomorrow. Been a bit frustrated with not running but the bike was shocking enough that I might do both for a bit. Tempted by Deano’s 50k at the end of the month.

Mike
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 16 January, 2023, 07:10:47 pm
Well, I managed. All of 2.27 miles at a very steady pace and heart rate. But, leg didn’t complain during and only a very slight twinge now - so I’m off to stretch. Nice to be out on my feet.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 17 January, 2023, 11:01:53 am
The pressure is mounting! Dr Beardy has been out for a run, and then sat next to me to analys the run data from the new Garmin I bought her her birthday.

I’ve created a monster!!!!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 17 January, 2023, 12:23:41 pm
I am sleeping better now and no twinges for a couple of days so I have targeted Jan 22nd to get back on the horse.

Jan 22nd 2020 is the day that I started C25K last time.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 17 January, 2023, 10:07:14 pm
Hoping you both get back and without problems. It was cold enough to make me run rather than bike this evening and I managed (almost) 5 miles at a nice and very steady zone 2. No pain - which remains a relief.

Grateful as ever.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 18 January, 2023, 02:40:47 pm
I've made my first attempt to get back in the shoes.

Did a couple of 3km jogs before xmas, then caught a lurgy. Today was the first day I've felt up to trying.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 18 January, 2023, 05:17:24 pm
I've made my first attempt to get back in the shoes.

Did a couple of 3km jogs before xmas, then caught a lurgy. Today was the first day I've felt up to trying.

Deserves a big thumbs up and a cheery grin!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 January, 2023, 11:17:45 am
It wasn’t very far (1.96k) and it was slow (9.11m/k) but I did ‘run’ all of it. It’s going to take me a while to catch up to the resident racing snake, but I’ve started. Again. I wonder how long it will be before injury or illness stops the fun again. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 January, 2023, 10:22:45 am
Well done Beardy.

Another false dawn for me.  😟
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 January, 2023, 12:27:10 pm
Hang on in there PB, you’ll get over the hump soon. 

I’m a little hung over this morn, so didn’t even make the attempt. I might go out later in the day or I might put it off,until to tomorrow. The latter will align me with Dr Beardy which will make the laundry easier  ;D
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 22 January, 2023, 12:52:49 pm
I've a pile of paperwork to deal with which has to take priority

It's just a temporary delay I keep telling myself ...
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 22 January, 2023, 02:17:06 pm
I managed to get out on Friday lunchtime from the office and yesterday. I had planned on cycling yesterday, to try and protect my various niggles… hamstring tear and plantar fasciitis… but after the decor it was dark and icy so I decided running was a better course of action. Wore some clumpier shoes than usual and, being a bit smaller in the forefoot, they reminded me of the Morton’s neuroma that I also carry! Still, a steady 8, albeit a bit sore for the last 3 or so.

One thing - any moving helps me feel better.

Well done Beardy and hang in PB - you are on the path back to running.


As an aside on beer - I’m pretty hopeless these days. I had a bottle on Friday and opened a second that I barely started before putting it in the fridge for cooking. My limits seem quite low and it affects my sleep too.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 January, 2023, 02:24:00 pm
I let Dr Beardy’s reticence sway me after a morning of provarcation and decided not to go out into the drecht day. It is just to depressing.

However, while I was in the shower she’s gone and gone out for a run, the COW™ Bethany
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 24 January, 2023, 10:12:09 am
Another one in the bag. Same run as Friday, but 15 seconds faster. I’m not as knackered today either.

One oddity is that my HR is 160, which I take is my max, for 7 minutes or so and then it drops to 120/110 where it remains for the rest of the run. Looking at the other metrics, my effort and pace remain pretty much consistent and there’s no correlation with anything else. This has happened on both runs and isn’t something I’ve seen before. Any suggestions?
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 25 January, 2023, 10:38:19 pm
Well done Beardy!

Not sure about the heart rate. I don’t think it’s uncommon for a small spike at the start. Apart from anything else we do tend to head off ‘enthusiastically’ before we’ve got the pace soaked in. 160 dropping back to 110/120 seems quite extreme though if you’re taking it easy. As for duration, it takes a little while to settle into the run work - we used to reckon mile 2 pace was a good indicator of overall race pace for longer runs.

Don’t know about 160 being HRmax - usually you have to run hard and then accelerate and maintain to find that out.

Is worth checking out - don’t know, sorry.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 January, 2023, 01:14:55 pm
I managed to get out in spite of the reluctance.

A bit further today, (3.2k) but a bit slower overall. Some inclines which probably account for the slower pace and the route needs a bit of refining1. Still, it was a run. :)

I found a suggestion on DC Rainmaker that the HR issue was the lack of moisture under the chest belt. I moistened it before putting it on (yuk) and it seems to have made a little difference. I’ll try a bit more water next time.

1. We live on top of the ‘hill’ and finding a 5k route that doesn’t involve going down and back up said hill is tricky. I could run up the A12, but that is far less pleasant since lockdown stopped.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 27 January, 2023, 05:13:30 pm
I just dip my fingers in water and run them over the two sensor pads on the belt.  No need to overdo it at all.  Works just fine after that.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 27 January, 2023, 06:27:42 pm
Interesting pint about the chest strap. I only wear mine in the bike and usually it’s fine. Occasionally moisten the pads with saliva - sorry - if I’m really not sweating at all.

As for running on the A12 - give me a hill any day. My wife’s uncle lives near Flatford Mill and I had time in Woodbridge while Sue was in Hornchurch. Not a road I’d choose to drive on if I could avoid it, never mind run.



Title: Re: Beardys running log - Ct5k
Post by: Beardy on 27 January, 2023, 09:19:33 pm
The A12 north of Woodbridge is no where near as bad as the A12 south of Ipswich. But it is too busy to run next to for any distance and I’d only ever cycle along it out of desperation. My easy 2k run is half along the A12 north of Woodbridge (actually the Woodbridge bypass) because it’s just about the only flat bit near me. I avoided it this morning.

I think I’ll be hitting the hills next week, although I suspect there will be a fair bit of walking involved. Although after growing up in Yorkshire, calling anything a hill around here is a gross exaggeration  ;D
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 28 January, 2023, 11:29:13 am
The A12 north of Woodbridge is no where near as bad as the A12 south of Ipswich. But it is too busy to run next to for any distance and I’d only ever cycle along it out of desperation. My easy 2k run is half along the A12 north of Woodbridge (actually the Woodbridge bypass) because it’s just about the only flat bit near me. I avoided it this morning.

I think I’ll be hitting the hills next week, although I suspect there will be a fair bit of walking involved. Although after growing up in Yorkshire, calling anything a hill around here is a gross exaggeration  ;D

Agree about the hills, but I arrived in Woodbridge on 3 Jan to find the estuary covered in 6 inches of ice. It was properly cold.

I loved my few months there. I lived in the Malthouse on the edge of the estuary, rode a motorbike and ate far too much cake and drank substantial amounts of ale:)
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 January, 2023, 10:07:07 am
Job jobbed.

A bit disappointed not to manage 2k this morning, but happy that my perceived extra effort was rewarded with a faster pace. Those two factoids _may_ be linked  ;D

I went on the short route with the intention of pushing a bit harder which resulted in me dropping to a walk on the home straight. It is a bit warmer this morning as well, and I might have had a layer too many on. But I’m feeling good now so it’s all worthwhile.

The HR issue seems to be resolved with my HR trace being a steady raise up 120ish and no unaccounted humps or lumps. It is a little unpleasant putting on a cold damp chest belt though.

Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 30 January, 2023, 12:39:24 pm
Use warm water then you dipstick!!  😉
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 30 January, 2023, 07:53:24 pm
Use warm water then you dipstick!!  😉

One  lick does the trick;)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 February, 2023, 10:18:10 am
Kit on and about to do my warm up.

C25K 2023 here I come ...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 February, 2023, 11:43:11 am
Job done.  Very pleased.  I maintained consistent times for the run and the walk segments.

Run 1 of 27 completed.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 February, 2023, 11:52:47 am
Whoop.
 :thumbsup:
Welcome back Mike. Here’s hoping your mojo sticks around for a while
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 February, 2023, 12:03:34 pm
Thanks Beardy.  The mojo feels good right now.  I enjoyed the whole stretching bit, the anticipation of the run whilst walking to my safe space (yes, I'm back in my safe space for now) and the feeling that, "oh, this is easier and more enjoyable than I expected".

It feels good.  Roll on Friday.  My plan is to run every other day rather than fixed days each week.  I expect the odd Intrusion into this but we'll see.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 01 February, 2023, 08:45:59 pm
Well done PB. Delighted for you.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 February, 2023, 09:51:25 pm
Well done PB. Delighted for you.

Thank you.  Much appreciated.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 February, 2023, 08:08:48 am
A few sore muscles this morning but nothing serious.  I did notice a marked and positive difference in my abs this morning. 

Gut's a bit slack ...  🤔  🤣
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 February, 2023, 09:52:56 am
3k, all run and a bit faster than lst Friday when I did the same route.

I’m going to have to think about putting a bit of structure into my runs and maybe even do some intervals.

Onward.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 02 February, 2023, 10:19:01 am
Well done.  Another one ticked off.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 03 February, 2023, 08:23:47 am
3k, all run and a bit faster than lst Friday when I did the same route.

I’m going to have to think about putting a bit of structure into my runs and maybe even do some intervals.

Onward.

Well done - every mile in the tank adds up!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 03 February, 2023, 09:03:34 am
Well done all.

I've become so unfit, the muscles in my legs and feet just can't cope with running. finally accepted it, so now I'm going back to the beginning. Trying to get out for a 3-6km fast walk 3 times a week.
once calves and feet are comfortable with that, I'll add a bit of jogging.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 03 February, 2023, 12:06:48 pm
Just back from my run.  Quite a bit faster than Wednesday for the same structure walk/run 3k. 

Also had the pleasure of bumping into Prof. Tim Wilson who inhabits YouTube and does a bit of political comment.  A very pleasant person.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 03 February, 2023, 06:34:58 pm
This is good news. In fact it’s encouring me to move to every other day rather than every three days as I’m currently doing.

Keep going PB, you’ll be back to the marathon training before you know it  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 04 February, 2023, 08:33:18 am
Nowhere near as much DOMS and general creaminess this morning which is a huge gain from Thursday morning. 

I'm not so sure about any marathon training Beardy.  I'll evaluate come October but in any event I will not be applying for a London place ever again.
It feels like a bit of a scam to me to be honest.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 04 February, 2023, 06:24:37 pm
Actually went out on the mountain bike today and thought I’d share a couple of pics. Have to admit that it felt hard - but that was what I wanted. I like the mountain bike as it gives me a whole body workout and is all hard easy rather than steady!

So sorry to pollute the running thread but a couple of pics (and you can tell me to never let wheels in here again if you like!)

Mike


(https://dgtzuqphqg23d.cloudfront.net/LjeHRbE43rwiuGcBJ8aTsl1f7g6dHIsWOEFG_g_QmIA-2048x1536.jpg)

(https://dgtzuqphqg23d.cloudfront.net/2AYstdSgh8wu84QmvJ9ICV0X4gZ9Gp8SchjFDd83oyw-1536x2048.jpg)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 February, 2023, 11:50:47 am
Nice sjm.  Feeling a tad envious.

However, stretches done, time to run!  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 05 February, 2023, 12:01:05 pm
I’m just contemplating a sojourn into the outside.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 February, 2023, 01:18:31 pm
Tick.  Job done.  A good week for me.

Are you getting out there then Beardy?  You really should you know.  😉
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 05 February, 2023, 01:41:16 pm
I’ve given my beard a heavy trim and now I’m all weak  ;D

Actually, the boy and girl in law arrived and it would have been rude of me to walk out of the door as they came in so it’ll be tomorrow now. I have trimmed my beard though.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 February, 2023, 02:05:58 pm
🤔  oh well.

I have completed my version of week 1 of C25K again and get to do my version of week 2 next Tuesday, Thursday and Saturday/Sunday.  I have to miss Monday 13th as I have a funeral to attend so week 3 will start on Wednesday 15th and get back to alternate days again.  🙂
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 05 February, 2023, 04:37:26 pm
Well done PB! And Beardy - it’s always good to have a day or two with a tidy beard -  need to attack mine before tomorrow, and in time for the bairn’s visit.

Managed to get out this morning for 8 miles of zone 2. Nice and steady and a lovely run with lots of ‘not road’TM

Yes nice ride yesterday but felt much harder than todays run! Staggering how hard it was to just ride across a couple of flat fields…

I’ll post the heart rate traces later. They make for an interesting comparison.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 05 February, 2023, 06:05:50 pm
Running Z2
(https://dgtzuqphqg23d.cloudfront.net/xXIyNjvb-dzAV-jg_2jNqteJDe8TjNqfWSEO_AB2Z40-2048x945.jpg)

Mountain Bike
(https://dgtzuqphqg23d.cloudfront.net/SBUMHLgvwB_uWdqZvg1yUfJyyihpwzJ8Acqy3_p00nw-2048x945.jpg)

Average heart rate similar...
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 05 February, 2023, 07:00:17 pm
Interesting how your run trace smoothes out over time but the bike trace stays consistently up and down.

Looks like you had a bit of a burst at the end of the run too.  When I do heart rate zone stuff I cannot resist the final sprint.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 05 February, 2023, 07:52:01 pm
Interesting how your run trace smoothes out over time but the bike trace stays consistently up and down.

Looks like you had a bit of a burst at the end of the run too.  When I do heart rate zone stuff I cannot resist the final sprint.

Interesting how your run trace smoothes out over time but the bike trace stays consistently up and down.

Looks like you had a bit of a burst at the end of the run too.  When I do heart rate zone stuff I cannot resist the final sprint.

Yes, I let the run drift up a bit for the last 3/4 mile uphill home and then pushed hard for the last 1/4. Never forgotten Peter Coe saying that every run finishes with an all out 400 sprint! I know that dates me...

My current understanding is that it's fine to do hard after Z2 but, if you try to add it in the middle, it alters your exercise repsonse hormonally and takes a long time - say 1/2 hour -  for you to drop back to proper Z2 fatmax type exercise.

Have a good week everyone

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 06 February, 2023, 11:07:37 am
5k. And a bit. Slow and steady with no heroics and no urge to stop. Of cours, when I sat down when I got in I got a staving pain just above my left knee. I’m hoping it’s not serious.

In terms of progression, it’s obvious that the pace I’m going at isn’t pushing my CV and the rest of my body _seems_ to be able to cope. As I wrote in my last post, I’m going to have to up my work rate if I want to get better. What ever that might mean.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 February, 2023, 11:50:16 am
Well done Beardy.  You got out there.  👍

Don't forget that you are recently back after a break.  Build up slowly and look after your soft tissues and joints.

Mike,

Somewhere in a bag which is in a box which is in the loft I have a book by Sebastian and Peter Coe called Running for Fitness iirc.  It's been an awful long time since I dipped into the pages probably the last century) but I do recall something along the lines of the last 400 being a sprint.  My Games Master at school used to have the same ethos and would be going blue in the face in the last quarter mile of a cross country.  Luckily for me I seemed to be able to naturally give the final kick but the boys who couldn't and I passed in that push used to get hell from him.

And then I got a few punches and kicks ...  🙁

Never stopped me going for it though.  👍
Title: Re: Beardys running log - Ct5k
Post by: chrisbainbridge on 06 February, 2023, 11:54:28 am
But then where does cool down come in?  Interesting that the Sky boys brought the turbos to the end of the race and everybody now follows them. All my trading schedules now have a recommendation for 5-10 minutes of cool down after a 45-60 minute effort and a formal 5 minute stretch.  That is why I am liking my classes with a formal warmup, 45 minute working session, 5 minute cool down and a 5 minute stretch. Gets the work into an hour and finished.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 February, 2023, 12:00:10 pm
I have a 0.5km to 1km warm up walk to my start point and similar cool down walk back home afterwards.  Could be a placebo effect but I have avoided any serious injuries since doing this along with my pre run stretching routine.  Yes, I have had the occasional niggly sore knee or the tight quad but nothing severe nor long lasting.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 06 February, 2023, 12:18:21 pm
But then where does cool down come in?  Interesting that the Sky boys brought the turbos to the end of the race and everybody now follows them. All my trading schedules now have a recommendation for 5-10 minutes of cool down after a 45-60 minute effort and a formal 5 minute stretch.  That is why I am liking my classes with a formal warmup, 45 minute working session, 5 minute cool down and a 5 minute stretch. Gets the work into an hour and finished.


After the watch stops Chris;) Peter Coe again - the best activity after a fast 800 race is another lap at a brisk jog, but only the winner gets this opportunity!

When I did track, or now after intervals, there is a Z2 wind down to finish. A walk down and up the road can serve the same purpose. It depends on how long and how hard I’ve run.

Stretching is one of those topics that is subject to lots of misinformation. Probably a good thing but doesn’t necessarily come immediately before or after a run?
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 06 February, 2023, 12:26:03 pm
A sports physio of my acquaintance was adamant that stretching cold muscles was a hard no. She advocated a gentle pre session warm up cycle or walk and stretching to be done after the session. You could do a warm down post session, but if you planned any stretching then to keep some heat in your muscles.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 06 February, 2023, 01:10:54 pm
A sports physio of my acquaintance was adamant that stretching cold muscles was a hard no. She advocated a gentle pre session warm up cycle or walk and stretching to be done after the session. You could do a warm down post session, but if you planned any stretching then to keep some heat in your muscles.

Agree with all of that!
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 06 February, 2023, 01:21:47 pm
I would add that my pre run stretching is not overly strenuous.  And I use my "warm up" walk to start at an ordinary pace and quicken it at approximately one third and two thirds distance before I start my run.  The cool down walk on the other hand is a light-headed and breathless stumble ... 🤣  **

It's an interesting topic though as I recall the participants in most sports do a warm up routine which in more than just a quick walk around the pitch.   

**  Not really.  I just walk home slowly controlling my breathing and watching as my HR falls back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 February, 2023, 02:18:07 pm
Week 2, run 1 of PB's alternative C25K completed.  Felt tough today but not tough enough that I could not finish.  Roll on Thursday ...
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 07 February, 2023, 03:27:42 pm
 :thumbsup: well done PB. You’re running more frequently than me at the moment, although I’m just seeing how my leg goes (it’s a bit sore, but I think it will be ok) and I’m in Yorkshire for a few days (it’s the 1st anniversary of Sarah’s mums death tomorrow) so I’ve got my excuses lined up just at the moment.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 07 February, 2023, 03:29:48 pm
It's a difficult routine to get back into Beardy.  Just don't let yourself slip but also don't punish yourself when life gets in the way of a run or two.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 08 February, 2023, 07:22:14 am
It's a difficult routine to get back into Beardy.  Just don't let yourself slip but also don't punish yourself when life gets in the way of a run or two.

I’d say it’s always a bit hit and miss when you restart. That’s probably not a bad thing in helping avoid overuse injuries as the connective tissues take time to build up strength. Just don’t be disheartened and keep coming back for more.

Hope Yorkshire is good to you - we’re still here, but heading to Northumberland for a few days next week to take Sue’s Mum away for her 90th. I’ve got to come back one day for a meeting:(

Out again last night - 5.5 miles with a lump of threshold and some sprints thrown in. Felt nice to be moving and I really need to drive my muscles into giving me some fast twitch capability back.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 09 February, 2023, 07:50:36 am
I had some soreness around my right knee yesterday which is lingering today so I have decided to have an extra rest day and run again on Friday.

Nothing serious imo but I will err on the side of caution.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 10 February, 2023, 08:18:00 am
Bugger.  Still soreness in my right knee.  Busy tomorrow and would be silly to aggravate the knee so Sunday now.

Ho hum.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 10 February, 2023, 11:04:12 am
Best to err of the side of caution when you’re a bit older PB. My plans have been thwarted by a bad night and a total lack of go this morn, and I also have commitments tomorrow so it’s looking like Sunday for me as well.

Dr Beardy out did us both, but only to the tune of 2k and reports that she can still feel the glute that’s been holding her back this week.

Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 10 February, 2023, 01:26:27 pm
Make haste slowly PB. You’ll be stronger in the end.

Likewise Beardy - I get frustrated when forced to miss but it doesn’t help.

Managed 5 this morning before breakfast and work after two days without running due to work and a 90th birthday. I managed to please Sue by not pointing out to her mum that she’s lives more than 39 years beyond her life expectancy at birth;)
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 February, 2023, 01:38:17 pm
Quite so Mike.  Thanks.

Feels much better today so R&R proving beneficial.  Next run will be Tuesday all being well due to familial commitments and a funeral on Monday.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 12 February, 2023, 12:50:47 pm
Currently sitting and seeking the motives to go out. It’s a grey and dreary day out there which isn’t helping my search.

Well, I managed to get out, though I’m not sure why I bothered. 1.8k interrupted with, what I think is the first total stop ever, and two walks. It was as there was no room in my lungs for enough air. Horrid.

But, it was an outing and it counts.

I did break my pre-run routine though, so I’ll go back to that before my next outing.

I definitely need to lose weight. A lot of weight. It will help my running, and more importantly, will improve my health. So from tomorrow morning, I’m going to be logging my food, and we’ll wee how long I can keep that up.
Title: Re: Beardys running log - Ct5k
Post by: mike on 13 February, 2023, 11:34:16 am
Huge news for me, did my first continuous 5k in about 20 years yesterday, after 4 months of building up the distance of slow run / walking and a few failed attempts at ct5k in the past. 

Am managing to stay injury free this time (so far!!), probably because of all the slow run / walks and occasional weight training sessions.  Back to another month of plodding and then I've got a time to try and beat in March!
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 13 February, 2023, 11:44:23 am
Congratulations Mike. It’s nice when a plan comes together.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 13 February, 2023, 12:06:07 pm
Another jog managed. Only 3.5 km. I'm taking it very steady until my muscles and joints get used to this again. So sticking to 3.5km jogs about twice a week plus dog walking until legs are toughened up.
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 14 February, 2023, 08:26:33 am
Reducing but still present knee issues have caused me to decide to stay off the running until it feels right.    There are no issues walking but yesterday a bus necessitated a short trot and I could feel the niggle instantly.

I have an idea for alternative activity if the knee-gle lingers long term.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 14 February, 2023, 01:50:07 pm
3k. I ran at a faster pace, but as a consequence did some walking as well. Over all though, my average pace was faster, and of course I got some more CV work in than usual. I might look at putting some structure into the intervals rather than just running until I have to walk, but we’ll see.

Day two of food tracking still on course  ::-)
Title: Re: Beardys running log - Ct5k
Post by: mike on 14 February, 2023, 04:23:01 pm
3k. I ran at a faster pace, but as a consequence did some walking as well. Over all though, my average pace was faster, and of course I got some more CV work in than usual. I might look at putting some structure into the intervals rather than just running until I have to walk, but we’ll see.


I am the very opposite of an expert, but what worked for me was deliberately starting with an interval of running that I could do (1 minute run / 1 minute walk) then either increasing total running time or time per interval every time I went out. 

When I got to 30 mins total running after a couple of months (6 x 5 mins / 1 min), I increased the walk to 2 minutes and was a bit more aggressive in increasing both running time and total time over a couple of months, now I'm at 10 on / 1.5 or 2 off for up to 2 hours.  I expect I'll stay at 10:1 for another few months and very slowly increase the speed of each 10, with only the very occasional longer continuous run.  I want to keep the walk breaks because I'm bloody heavy and I think it gives my joints a bit of a break.

The running is almost all really, really slow - 11 or 12 minute miles. I only do one faster session a week where I do some short 'fast' intervals (for me!) with 1 or 2 mins recovery between each.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 16 February, 2023, 10:35:02 am
Enforced couple of days off now. I ran on Monday but Tuesday and yesterday were taken up with family work and travel. Now away for a couple of days and have not brought any kit with me, so hopefully will run or ride on Saturday pm.

Also, conceding that I probably need to do a bit more bike and a bit less run for a few weeks to try and persuade the last bit of plantar facitis to b***** off. Strength training has been helping so would be nice to be completely free of post run pain.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 17 February, 2023, 02:02:56 pm
Another 3k. I set off with the notion of doing 5/1/4/1/3/1/2 but the 4 proved to be too much at the pace I was pushing and then I lost count a bit. I might try the same with 2 minute walks instead of one, and programme a session into my watch to keep track. It was hard, but I’m now buzzing so that’s a bonus.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 20 February, 2023, 09:33:30 am
That's excellent, Beardy.

I'm away from home and have managed a 3km or so jog. The convenience of jogging is one of the things that makes it terrific exercise.
Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 20 February, 2023, 11:19:02 am
Did 5k yesterday, but after each km jogging I walked for about 30 seconds - just to ensure I didn’t overdo it as I’d had a couple of weeks off due to lurgi.  It went well.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 February, 2023, 11:51:32 am
Three more. Same route, which is getting pretty boring to be honest, but it does slow for comparative analysis so I’ll probably stick to it for the time being. Speaking of analysis, I started out rather too quickly,although I thought it was slow  :facepalm:, and I struggled to slow down at first. I did however manage to slow down without the need to walk, which pleased me given how knackered I’d made myself.

Weight loss report; slow, but I’m only supposed to be logging what I do eat yet, so that’s ok. Well it would be if I could even manage to do that!
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 20 February, 2023, 11:56:34 am
Did 5 miles yesterday, 3 miles the day before. Was a slog but no alternative if I want to get back to where I was 2 years ago, pre-covid, where 6 miles trail was my shortest and all I could think about was running.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 20 February, 2023, 03:50:39 pm
Did 5 miles yesterday, 3 miles the day before. Was a slog but no alternative if I want to get back to where I was 2 years ago, pre-covid, where 6 miles trail was my shortest and all I could think about was running.
[/b]
:)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 20 February, 2023, 03:51:31 pm
Failed to do anything at the weekend and so ignores my own advice and ran 5 miles at lunchtime.

Maybe bike tomorrow…
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 20 February, 2023, 09:37:17 pm
I am pleased that I made the decision to let my knee have time to recover.  It is almost 100% again but still not quite there.  Slumping as I am just now with my right calf resting across my left knee (one of my usual chilling poses) I can feel a slight tightness in my right knee.  It no longer disturbs my sleep nor does it give me any concerns when walking.

Roll on March 1st...   
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 22 February, 2023, 11:11:58 am
You just need to go out regularly it seems, and the rest will follow. Today was the first two day run since I restarted with three and four days having been the norm. I’m not saying I’ll stick to two days, but it’s an improvement.

I also controlled my starting pace a lot more actively this morn, meaning I both ran further before walking and the second km was faster than it has been. The run over all was faster as well.

Same route again, which IS getting boring, but it works. So that’s another 3k to log   :)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 22 February, 2023, 11:57:52 am
Excellent Beardy!
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 23 February, 2023, 08:36:50 am
Two sessions since I got to York. There is a loop I used to run when I lived here that goes through the local park - it is about 30% off-tarmac, so a bit easier on joints. Did that loop twice on Sat and 3 times this morning.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 February, 2023, 11:03:00 am
Two sessions since I got to York. There is a loop I used to run when I lived here that goes through the local park - it is about 30% off-tarmac, so a bit easier on joints. Did that loop twice on Sat and 3 times this morning.
Its quite flat in York from what I remember, but I bet that apparent flatness hides some sneaky inlclines that only really appear when you are running  :o

Well done for motivating yourself while away from home Mr C.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 24 February, 2023, 10:19:32 am
It’s cold and grey out there… finding the tuits to go for a run is going to be challenging.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 24 February, 2023, 10:20:26 am
I'm going in a bit
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 26 February, 2023, 01:42:52 pm
Two days late, but I went out. It was hard today, and a bit slower than Wednesday, but only the one walk. It seems to be my breathing that is limiting me as my HR isn’t especially high and my legs feel ok. I do have a perpetual cough at this time of year and I have an appointment with the doc on Tuesday to discuss that so maybe I’ll bring up my breathing as well. But it’s another 3k which I enjoyed so I’m happy.

I think I’m also going to have to talk to someone about my knee as well, though it seems overkill to discuss this with the doc. Weight loss is probably the best thing I can do for my knees.

Did you get out ok on Friday HF?
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 26 February, 2023, 02:54:45 pm
No, but I did 10k woodland trail yesterday without having to try to hard. Not fast @ 10min/mile, but I don't care too much about that. Used to be my shortest distance. Through the woods to an empty gothic mansion

(https://i.ibb.co/sHj06Wh/20230225-162446.jpg) (https://ibb.co/Qd92CDZ)

Haven't done any stretching or strengthening yet, but will have to shortly I suspect.
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 01 March, 2023, 08:26:47 am
Managed another jog whilst away from home - stayed in travelodge outside Penrith and found a trail marked on googlemaps pedometer. Over a river on a bridge, through some farmlands, back to the other marked crossing . . . Ah, that symbol I didn't recognise, it is a ford. A very 'rural' one, just a faint path leading to riverside, then half-way to knees water across slippery stones.

Fun!
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 01 March, 2023, 01:56:23 pm
Well done all. No running for over a week but one go on the turbo. Might try a run tonight to see how my foot holds up - lunchtime lost to work today

Mike
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 March, 2023, 11:32:09 am
Two days late, but I’ve just been out for a very enjoyable run  ???  Usual route, so 3k, and at equal to my fastest time of late, with a short walk in the middle which at the time I didn’t need, (but knew I would need at the top of the imminent incline).

 I also had to stop to avoid knocking over the chap on a commercial and his wife who stopped just as I got up to them. In their defence they had come up to a kerb and I was anticipating them stopping.
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 02 March, 2023, 02:28:08 pm
Anyone else plagued with finding that running shakes down poos that you didn't realise you needed? Always happens. Bloody annoying.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 02 March, 2023, 03:12:03 pm
Yup. I nearly always dump ballast before a run just to avoid such issues.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 02 March, 2023, 08:42:43 pm
Anyone else plagued with finding that running shakes down poos that you didn't realise you needed? Always happens. Bloody annoying.

It can happen! But it shouldn’t always happen…
Title: Re: Beardys running log - Ct5k
Post by: Hot Flatus on 02 March, 2023, 08:45:45 pm
Probably need to start carrying some loo paper with me. Or a small dog.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 03 March, 2023, 02:25:40 pm
First run for a bit today - I’ve been resting my right foot to work on the last bit of plantar fasciitis. Not clear yet but nice to be running. Anyway, 3 1/2 miles in the bank. Reasonably brisk tempo pace given it wasn’t far and I didn’t have long.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 06 March, 2023, 12:50:11 pm
Four days seems to be my interval at the moment, but at least I’m managing to get out occasionally. Usual route, but a bit slower than the last couple of runs. Very cold out as well, so that might have had a bearing. Left knee still a bit niggley at the end of the run, but not apparent while I’m running. I think I need to look at some strengthening exercises.

I’ll try for Wednesday, but Thursday might be more realistic. Time will tell.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 06 March, 2023, 05:38:04 pm
 New shoes have just arrived. Last years ‘model/colour’ that say RUN LON on them but I can live with that when they come £60 less than the same shoe without RUN LON.  :)

Dr Beardy says I can’t use them until Friday becasue they’re a birthday prezzie.  >:(

Title: Re: Beardys running log - Ct5k
Post by: Beardy on 11 March, 2023, 01:37:27 pm
Weather. Honest, the weather just got worser and worser as the week went on, but it’s glorious today so on day five I managed to get out and try my new shoes. I’ve not looked at the stats yet, so other than knowing it was 3k with a short walk in the middle, after running up the incline, I don’t know how slow it was. It felt ok, with the run up the incline being the only time to cause me to struggle with breathing to any significance.  I think it’s time I altered my route now though as I don’t feel as if I’m progressing any.

The new shoes are fab though. My feet have room which is nice.

Monday is the next target day, but watch this space  ::-)
Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 13 March, 2023, 03:57:17 pm
Managed 5km on Sun. Ran very gently, and tendons seem ok today.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 March, 2023, 01:39:26 pm
Day 4, on less than last time. Usual route, but opposite way round for variety. A slow one today, with lots of little walks but the running was a bit faster it would seem. I’m beginning to suspect there might be something in this ‘you might have developed asthma’ thing as it seems to be my inability to breath in that stops the run. We’ll see on Monday when I have the tests. 

Title: Re: Beardys running log - Ct5k
Post by: mrcharly-YHT on 20 March, 2023, 11:08:59 am
Not getting out very consistently, but a bit of gym (mostly rowing machine and cross-trainer), some rowing on water and one 18km bike ride.

Today, I jogged up into the moorland, because it was a beautiful morning and that route gives the best light.

Managed 6km, which is quite pleasing.

Very resolutely not timing runs, so absolutely no idea of pace. When I can comfortably do 10km without tendon pain, I'll start logging runs.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 March, 2023, 03:39:56 pm
Well done MrC,. Y;I seem to be doing better than the rest of us. Me, I’m strictly a fair weather runner at the moment, and even a hint of rain has me huddling inside. Wimp.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 April, 2023, 03:13:21 pm
It’s a month since I went out, but I’ve just got back from my usual* route. 3.22 in 28.48. I’m not going to win any races with that, but considering it’s a months since I last ran, I’ll take it. 

Ok, I cheated a bit. Well for certain values of cheating. I had some salbutamol before I set off, doctor prescribed though. Becasue I’ve no recent runs to compare it with, all I can go on is that I ran a similar time to my last run 30 days ago with no exercise in between, so I’d say it has helped. Also, I got the beginnings of a stitch, which is a first since I restarted this journey, so I’d say my lungs are working a little better in the gassing and off-gassing of their function.

I feel hot and sweaty now, but other than a little tightness around one knee, I’m feeling good. I must make an effort to get out again soon. It does me GOOD.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 20 April, 2023, 12:38:46 pm
Lovely day for a run. My plans to run on Monday were thwarted by having to accompany Ms Beardy the younger to a local climbing wall and Tuesday/Wednesday were spent recovering from the experience*.

Today’s run was difficult and slow, usual route but just very hard to breathe when having taken some salbutamol before hand. I will try reducing the amount of carbonated water I drink becasue I’m developing a theory that it’s bloating my stomach which is taken up internal volume in place of my lungs. It might of cause be total bollox, but it’s not going to cost me anything to test out the hypothesis.

Onwards.
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 30 April, 2023, 01:14:10 pm
I’ve managed a few runs in the last couple of weeks - gingerly trying to get back from my plantar facitis..

Today I did 5 miles of zone 2, which was both fun and feels like a success.

Carry on everyone - good to hear of your movement
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 10 June, 2023, 10:24:30 pm
Blimey, this topic had gone down in the stack.

But I managed it, I not only got my shoes, I went out for a “run” as well. Of course I had to wait for the warmest day of the year before I sallied forth :facepalm:

Back on the 3k route, which I did all at a run. Fsvo run obv. Slower than recent efforts, but it is 6 or 7 weeks since I went out. A very steady run at a mostly constant pace, so I’m happy. I shall try again on Monday.

I’ve also gained 3 or 4 kg over that last few weeks. Hopefully exercising again will encourage me to eat a little healthier as well. Losing weight can on;y make the running easier after all. 
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 11 June, 2023, 07:16:00 am
Good man.  It's way too warm for me just now.   I admire and envy your persistence.

Title: Re: Beardys running log - Ct5k
Post by: Auntie Helen on 11 June, 2023, 08:04:05 am
I’ve continued my running, with occasional breaks due to holidays etc. i’m just not fast, and I never will be, and I don’t particularly enjoy the running, but I enjoy the feeling when I’ve finished and also the calories I burn off.

I am working really hard to maintain the weight loss, I did two years ago and, after quite a long time of being 3 to 4 kg up, have finally got down again to my chosen weight which is where the first number is a 6, so 69.x kg.

This time next week will be heading to the ferry for a two week Scotland holiday where we will no doubt eat loads and exercise less, so I wanted to be in a good situation before we go so that I have less work to get rid of it afterwards! I am lucky in that I have no problems running in really hot weather – it’s 31° here today.

I usually only run 4 km as that’s near enough half an hour for me, but I try once per week to do the 5 km and that is possible. Last year I ran 10 km twice, but I don’t see that happening this year at all as I am just not so interested.

 my cycling is reducing a lot, I think perhaps those days are over, and it won’t be replaced by running as I’m just not interested enough in it, but as long as I keep moving this is all good.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 15 August, 2023, 12:07:32 pm
Couch to 5k
W1:R1
Knackered.

Remembrances;
I need to take a puff of ventolin before I set forth on exercise.
I need to take water with me, not for hydration (given my bulk, dehydration is VERY unlikely) but because my mouth and throat become very dry and a bit sore.
Running along the A12 may be flattish, but it’s also every bit as horrid as I remember.
Running in the middle of the day in August isn’t ideal.

Thoughts;
I need to find a better solution for carrying my iPhone because it’s a pain when in my pocket.
Ditto water bottle.
I’ll search of a reasonable stretching routine/tutorial before my next run and start to do that per and post.
I’ll consider strapping or strengthening exercises for my knee so that tiny niggle doesn’t develop.

Scary coincidence;
I lay in bed this morning in that semistuper before I got up planning to go for a run when I did get out of bed. It’s the first time I’ve even considered it, let alone planned any detail, for quite a while. I get up, stagger down stairs and I’m sitting in the kitchen sippinp my morning juice and taking my meds when Dr Beardy brandishes her freshly laundered running socks at me. She’d been for her first run post tooth issues and extraction (so first in 6 weeks or so).
Scary.

Title: Re: Beardys running log - Ct5k
Post by: Beardy on 17 August, 2023, 10:59:21 am
W1:R2 +1min running
Still knackered

Changed route to avoid too much running along the A12, but was on A12 at turning point and in shade with a breeze. Delayed the turning point and at the end of the workout was further from home than planned. So I added an extra 1 minute running.

Knees ok although left knee feels a bit warm.

I woke up with the intention of going for a run but the motivation was seeping away while I took my juice and meds. However, Dr Beardy had been for her run and with her encouragement I went out.  :thumbsup:
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 19 August, 2023, 11:47:26 am
W1:R3 that’s 3 for 3  :thumbsup:
Not quite as knackered

Same route as R2 but turned sooner after the bell. Got it just right because I didn’t have to run up the slight incline

Again Dr B preceding me provided the impetus to get out. Running on the same day as her really helps.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 21 August, 2023, 07:41:15 pm
W2:R1
Not that knackered

By the time I staggered out of my pit this morn, it was too warm for running, so have just been out now. I can’t run as hard as I did last week because I feel reasonably unknackered. Which is nice. I’ll have a look at my stats presently and perhaps run a bit harder on the last interval. Still sweaty though  :(
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 23 August, 2023, 10:14:10 am
W2:R2
Hot and knackered.

Dr Beardy is keeping me on the straight and narrow, although to be honest we rather bullied each other into going out at the same time  ;D. I think that’s the longest time of alternate days for nearly 2 years, but Friday will be a challenge because Dr B is going into work for the day so it’ll be a self motivation job. I consciously pushed a bit harder on the last two intervals, so it’ll be interesting to see if the reality matches the perceived effort.

It’s already too hot though, so much for a cooler day.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 25 August, 2023, 10:16:36 pm
W2:R3
Off piste as it were; 3k run

I really didn’t feel like doing the C25K programmed run today, so eventually just went out and did a run.  Managed about 2.5k before having to walk of a couple of minutes and then finished the distance running. It felt ok, and I think with a bit of better pacing I could manage the whole 3k. I’ll probably return to the programme next week.

The big decision is do I take 2 days off and start on Monday again, or do I go on Sunday. I think Dr B is planning to wait until Monday as she is feeling a bit tired.

Running in the evening is definitely more my bag though, I really enjoyed that, and I think with some careful planning a moon lit cross country would be grand.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 28 August, 2023, 12:50:08 pm
W3:R1
Not knackered

A day late, probably due to the evening of revelry on Saturday to celebrate Ms Beardy the younger’s b’day.

I think I possibly took it a bit easier than optimal for development, but any run is a good run.

I am also thinking of abandoning the C25k programme in favour of Garmin recommended runs, but will have to think on that. I certainly know that the C25k programme will get me to a level of capability, so I won’t switch without careful consideration.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 30 August, 2023, 11:30:27 am
W3:R2
Not knackered

Having proclaimed that evening running was my thing I proceed to do two morning runs  ::-) I blame .Dr B

I looked at the Garmin suggested run this morning and decide that their easy run as suggested would likely kill me, so I carried on with the C25K programme. Wuss

On the wuss front, I need to push harder I think. I’m not exactly wiped out after a run, and I’m consciously not pushing when out there; it’s almost as if I’m scared to push. I’m making progress I’m sure, but if I pushed a bit, would that progress be better? Always some homework after a run  :)
Title: Re: Beardys running log - Ct5k
Post by: sojournermike on 31 August, 2023, 08:07:35 am
Good to see you progressing!

You don’t need to push hard through a C25k, I think. It’s all about time moving on on your feet and building up slowly (still too fast for some people).

If you do want to push a bit, only once per week.  It is wait until you’re running solidly a few days a week before pushing hard.

The one slight exception is some bio mechanical issues get worse at very low speeds and can benefit from less distance and more pace - but you’d be in pain if that was a problem!

Mike
Title: Re: Beardys running log - Ct5k
Post by: Polar Bear on 01 September, 2023, 08:25:02 am
The objective is not to be knackered Beardy, the objective is to complete.

Athletes rarely train at full tilt. 

Pleased to see that you are progressing again.  Well done and keep it up.  👍
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 September, 2023, 11:03:22 am
Suited and booted, open the front door. Rain! Bah.
Title: Re: Beardys running log - Ct5k
Post by: Beardy on 01 September, 2023, 12:06:52 pm
W3:R3 off programme
Knackered

A 30 minute outing with two short walks, the first being after that difficult first 3 minutes. A solid 20 minuets core though. Not fast, but hard none the less, with breathing being the difficult part. I think I’ve identified an issue; I find the run the morning after Dr B has made chilli for dinner difficult. I put this down to me eating too much rather than any toxicity from the chilli I hasten to add (lest Dr B ever reads these words) and my stomach takes up valuable space my lungs like to use for expansion. It’s a theory.

I enjoyed the run though, especially the middle bit where I was just comfortably in my zone and plodding along.