Author Topic: Cross Training: Running  (Read 191755 times)

hulver

  • I am a mole and I live in a hole.
Re: Cross Training: Running
« Reply #2325 on: July 29, 2020, 03:09:04 pm »
Just started c25k again. I tried it a few years ago, but gave up after injuries. I'm a big guy (although getting slimmer now) and running is hard on my knees and ankles.

I intend to take it really easy, to avoid injuries again and to give my body a chance to catch up. The first session was fine, fitness wise, as I've been doing a lot of work on the turbo so my fitness is pretty good. A few knee twinges and my ankles are aching like anything a few hours later.

I'll leave it a few days before the next one. Fingers crossed.

Re: Cross Training: Running
« Reply #2326 on: July 29, 2020, 04:46:14 pm »
Just started c25k again. I tried it a few years ago, but gave up after injuries. I'm a big guy (although getting slimmer now) and running is hard on my knees and ankles.

I intend to take it really easy, to avoid injuries again and to give my body a chance to catch up. The first session was fine, fitness wise, as I've been doing a lot of work on the turbo so my fitness is pretty good. A few knee twinges and my ankles are aching like anything a few hours later.

I'll leave it a few days before the next one. Fingers crossed.

Join us on Beardy's C25K thread.   The numbers are small but growing and some of us have finally cracked C25K and have moved on.  It's the best non-cycling support thread on YACF.
 Probably.

citoyen

  • Occasionally rides a bike
Re: Cross Training: Running
« Reply #2327 on: July 29, 2020, 06:09:55 pm »
In general, a large increase in individual run distance will come with an increased risk of injury. Plenty of people get away with going 5k to 10k, but some don't. I'm glad you got away with it.

A few years ago, when I was Very Fit Indeed, I was regularly running 8-10km 3-4 times a week. I entered a tough trail marathon, fully intending to build up to it properly. Thought it would be a good idea to do an 'easy' marathon before it by way of preparation.

As it turned out, the local annual marathon happened to be a week before the trail marathon, so I entered that.

For various reasons, my training didn't go to plan, so while I was still doing a fair bit of cycling, my running was not going so well.

I still did both marathons, but they nearly killed me. I couldn't run again for months afterwards, and I'm sure that was the start of my general decline in fitness that I have still not properly recovered from five years later - although there have been a number of other factors in that as well.

So yeah, a salutary lesson - don't overdo it, you will pay for it.

I probably would have been fine if I'd just done the 'easy' marathon.

Managed a nice gentle plod round my favourite 8km loop through the woods yesterday evening - first run for a couple of months, in fact - and really enjoyed it. Mainly because I didn't look at my watch once during the run, so had no idea how slow my pace was. I have to remind myself it doesn't matter - just doing the run is the most important thing. Bit of muscle soreness today but with that and the increase in my cycling lately as well, I feel like I'm starting to get the bug again.
"The future's all yours, you lousy bicycles."

zigzag

  • unfuckwithable
Re: Cross Training: Running
« Reply #2328 on: July 30, 2020, 12:51:05 pm »
went out this morning for a longish easy run before the heatwave strikes. how long and how easy? initially set off for 10k and settled for 5:25 pace. as i was heading home i thought maybe i should extend my run further. so carried on along the river and decided to turn back home with the (would be) total of 21.1k. legs tired, couple of blisters, but no pain in joints or ligaments.

Re: Cross Training: Running
« Reply #2329 on: July 30, 2020, 01:06:34 pm »
Nice work. Haven't done a HM length run for over a year (indeed, last run >10km was London Marathon 2019). Will start lengthening my Sunday long runs from September onwards (although I've got a blood donation appointment mid-Sep).

Should hit 115km for July assuming I don't find a reason not to do my 5k recovery run tomorrow.

August will be a bit lower, depends on whether I get out for a few runs whilst on holiday.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #2330 on: August 02, 2020, 08:30:42 am »
Not run this week at all.  starting work too early and too hot when i finished. A few walks with my wife for her exercise and a couple of bike sessions.  So this morning I had an hour when she would be out doing the early service and I could run before i set up the streaming.  6.6km in 39.51 with a 29minute 5k.  A new PB. Really pleased.

Re: Cross Training: Running
« Reply #2331 on: August 02, 2020, 05:21:57 pm »
Not run this week at all.  starting work too early and too hot when i finished. A few walks with my wife for her exercise and a couple of bike sessions.  So this morning I had an hour when she would be out doing the early service and I could run before i set up the streaming.  6.6km in 39.51 with a 29minute 5k.  A new PB. Really pleased.

Good going Chris:)

Re: Cross Training: Running
« Reply #2332 on: August 04, 2020, 04:11:43 pm »
5x1km intervals today with 100sec walking recovery between each. Target was 5:34/km pace.

Intervals done in 5:32, 5:30, 5:26, 5:29 and 5:29. Only got up to 171bpm too (10bpm off my general limit for anything other than the sprint to a finish line).

However, that's because this was only 5x1km intervals at just shy (+20s/km) of 5k pace, I've got to build up to doing 8x1km intervals (at just shy of 5k pace) which is where the fun comes in. The last couple of those intervals get rather hideous unsurprisingly.

The other intervals are also building up towards 10x800m at 5k pace and 6x1600m at just shy of 5k pace.

Tuesdays are fun, honest!
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #2333 on: August 05, 2020, 08:17:11 am »
5k this morning at a deliberately slower pace.  Would have been happy with 7min and ended up with 6:26/km.  This followed 2 days of commuting by bike.

And another 2lbs weight loss.

Re: Cross Training: Running
« Reply #2334 on: August 09, 2020, 09:37:05 am »
A first for me, running before breakfast. It's going to be too hot later, so I got my kit ready last night.
I'd decided that, if I woke up before MrsC, which I tend to, I'd go out rather than lie there reading.
Nice temperature, but rather humid.
"No matter how slow you go, you're still lapping everybody on the couch."

Re: Cross Training: Running
« Reply #2335 on: August 10, 2020, 05:57:33 pm »
5x1km intervals today with 100sec walking recovery between each. Target was 5:34/km pace.

Intervals done in 5:32, 5:30, 5:26, 5:29 and 5:29. Only got up to 171bpm too (10bpm off my general limit for anything other than the sprint to a finish line).

However, that's because this was only 5x1km intervals at just shy (+20s/km) of 5k pace, I've got to build up to doing 8x1km intervals (at just shy of 5k pace) which is where the fun comes in. The last couple of those intervals get rather hideous unsurprisingly.

The other intervals are also building up towards 10x800m at 5k pace and 6x1600m at just shy of 5k pace.

Tuesdays are fun, honest!

My good friend is doing 500 fast 100 jog 100 fast 500 jog x 6-8 on Tuesdays and some ‘entertaining’ threshold intervals On Thursdays. Every couple of weeks an acceleration run gets thrown in. Should help her 10km times somewhat, and probably her 5kn times too.

Re: Cross Training: Running
« Reply #2336 on: August 10, 2020, 08:01:23 pm »
What I found quite useful when aiming for a specific 5k time (20min in my case) was to run 800m at target pace then 200m walk repeated 5 times to make 5k. Then over 3 or 4 weeks increase the pace of the 200m to jog then run then race pace. Not sure of the science but it took me from 21 to sub 20


Sent from my iPhone using Tapatalk

zigzag

  • unfuckwithable
Re: Cross Training: Running
« Reply #2337 on: Yesterday at 09:01:09 am »
good work and decent progress everyone, improving fitness and shedding weight.

6.4km loop around the o2 arena today. pushed quite hard and managed 19:18 5k. as the rain is coming i can now rest and recover with a clear conscience :)



Re: Cross Training: Running
« Reply #2338 on: Yesterday at 09:54:35 am »
Nice running ZigZag

I've been continuing to build up distance, sometimes doing fast-steady 10-20km, sometimes doing slower runs. Fast-steady = 5 min per km pace for me; it's a pace that I can reasonably comfortably hold over 15km, but I'm feeling it at 20km. I had a pretty slow one at the weekend - 22km in 3 hours. In my defence, there was 800m ascent, and it was almost entirely offroad and outrageously hot. I needed to walk a few descents, but I think it's a good way to build into really long distance, where most people do seem to run-walk.

Unfortunately I've injured myself by falling over on rock slabs this week. My legs are just cut up, so after a day off I seem to be back able to run. I also dislocated a finger, which is still pretty swollen (along with the fingers either side) so I can't ride a bike or hold a pen.

zigzag

  • unfuckwithable
Re: Cross Training: Running
« Reply #2339 on: Yesterday at 10:08:14 am »
Unfortunately I've injured myself by falling over on rock slabs this week. My legs are just cut up, so after a day off I seem to be back able to run. I also dislocated a finger, which is still pretty swollen (along with the fingers either side) so I can't ride a bike or hold a pen.

oh dear, heal soon. it's only when they don't work you realise how important fingers are in most day-to-day activities.