Author Topic: Cross Training: Running  (Read 138924 times)

ElyDave

  • Royal and Ancient Polar Bear Society member 263583
Re: Cross Training: Running
« Reply #1900 on: February 09, 2019, 08:48:20 am »
First run since mid-october, only 3.5km, and only 5:30/km, but no dramas, steady HR and no pelvis pain
“Procrastination is the thief of time, collar him.” –Charles Dickens

Re: Cross Training: Running
« Reply #1901 on: February 09, 2019, 05:47:54 pm »
Yay!

ElyDave

  • Royal and Ancient Polar Bear Society member 263583
Re: Cross Training: Running
« Reply #1902 on: February 10, 2019, 12:07:26 pm »
So, the thing I had started before my off was a slow ramp up in my weekly long run to about 13km/8miles ready to start a HM training plan in late May, with a race date of the first weekend in August.  The plan is to be on Islay and do the double of HM on Saturday and Ride of the Falling Rain on Sunday (100miles).

Now starting from further back, that's 4 months to get back to where I was which doesn't seem unreasonable.  I don't want to drop too much cycling though as I need to keep the endurance going there as well. The HM plan as most of them do is based around a weekend long run and then varying tempo and speedwork through the week.  While away with work, I'll be able to follow the plan fairly well of course, but at home I'm thinking of how to balance the two.

My thoughts are along the lines of swapping out the tempo runs for a meaningful effort on a 25km loop from my front door, and audaxes in place of long runs.  Not replacing all of them of course, more of a mix and match.  I'd like to keep up some swimming as well, if i can, perhaps in place of the interval work. 

Any contrary views/other suggestions?
“Procrastination is the thief of time, collar him.” –Charles Dickens

Re: Cross Training: Running
« Reply #1903 on: February 10, 2019, 10:43:16 pm »
My understanding is that running places different demands on joints and muscles than cycling, so if it were me I'd be wary of replacing too many of the long runs and finding that my legs hadn't adapted - even if my general fitness was OK. On the other hand, a lot of training plans seem to be full of recovery runs, and a bike ride sounds like a good match to those.

I've rather got the opposite problem at the moment - Mrs Dan is away a lot so my cycling is to the station and back, though I am finding time for a bit of running. I was hoping to do some longer rides this year, and am hoping that running has me fit enough to pick that up in a month or two - and that bum / saddle adaptation comes back quickly!

On that topic, I got up to 50 minutes today, although dramatic clouds meant rather more stopping for photos than I would normally do.  :-[

ElyDave

  • Royal and Ancient Polar Bear Society member 263583
Re: Cross Training: Running
« Reply #1904 on: February 11, 2019, 06:27:37 am »
Time on feet is,as you say, important, so no plan to replace all long runs with long rides, more trying to ensure both are represented.
“Procrastination is the thief of time, collar him.” –Charles Dickens

Re: Cross Training: Running
« Reply #1905 on: February 11, 2019, 12:11:41 pm »
Any contrary views/other suggestions?

I wouldn't drop/swap any of the runs. Just add the cycling as necessary, most training plans have the option of doing cross training.

4 months is easily enough time to build up to being able to finish a HM given what you're written so far (whether you'll be as fast as you wanted to be is another question, given you're coming back from injury then you just need to accept that you probably won't be).

Looking at the 16 week beginner (BUPA) marathon training plan on my desk (I'm doing a hybrid between that and an intermediate plan) it says:
* To get the most out of it, you should already be able to run at least 5km, and ideally 10km, comfortably before starting
* The first HM length or greater run is a 15 mile run at the end of week 10

so that's 5km (ideally 10km) comfortably to more than an HM in 10 weeks.

The intermediate plan (starting with being able to do 10km comfortably) has a 13 mile long run at week 6.

Have a look at some Half-Ironman training plans as that should cover what you need (HM, 90km cycle, etc) and just ignore the swimming (but do some if you can as it's all good for fitness and recovery). You'll find they have just as much running as a traditional HM plan but also throw in a load more cycling.

The gentle ramp up in distance/time on feet is important though. I'm lucky that I can get away with more than the usual suggestion of limiting it to 10% increase in time/distance a week.

I started my marathon training on Jan 7th where I got round a 5km run comfortably but would have struggled to carry on to do 10km comfortably. Yesterday was the end of a week where I did 5h47m of running including an 18km long run; although it was a bit of an outlier week as I had two long runs (Monday and six days later Sunday) as I had to move the long run from the week before a day later into this week. Legs feel quite tired today unsurprisingly, but a 1km swim and that time in cool water has helped ease them a bit.

I've got my first HM distance run on Friday (extended commute into work). Looking forward to having done that run!
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #1906 on: February 15, 2019, 03:25:15 pm »
I've got my first HM distance run on Friday (extended commute into work). Looking forward to having done that run!

Ugh.

Left hip flexor started to complain at 12km but it wasn't bad enough to warrant stopping, so I ground it out as an 'easy' run in 2h20 (HRavg 15bpm lower than I usually do a HM). Hip flexor and right calf pain (from being kicked) probably from 5-a-side football the night before, don't normally do long runs the day after playing football.

Thankfully that's done. Real HM (The Big Half) in three weeks, plenty of time for recovery although that isn't my target race so I won't be pushing it for a specific time.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #1907 on: February 16, 2019, 04:58:29 pm »
Any recommendations out there for a new treadmill

My wife's treadmill is on its last legs (its about 15 years old and has been well used) so we are looking for a new one.

Hopefully less than £400 (less than £300 would be good!), top speed 10mph or so, not that bothered about programmes etc but a wide base and a changeable slope angle would be good.  The machine would be used for an hour walk (top speed around 5mph) four or five nights a week.

Also, delivery would be good. 

Any suggestions gratefully received.

ElyDave

  • Royal and Ancient Polar Bear Society member 263583
Re: Cross Training: Running
« Reply #1908 on: February 17, 2019, 06:56:34 am »
Life fitness have a factory/workshop on the edge of Ely, they sometimes do returned units, not sure if they would work for you?

On my account, Friday, 5km easy, warm, windy, no dramas, but hr higher than preferred for the pace. Need to do some base building work to hr I think, rather than a pace/distance target run to time.
“Procrastination is the thief of time, collar him.” –Charles Dickens