Training Run Times

[nelly sham]

One of my buddies was advised to switch to the half as he has calf injury, He persevered and got to mile 21 before
he had to wave the white flag, Really felt for him

A friend on mines Strava showed his second ever fastest 30k but the finish time looked ... off.
Went lame with 5k to go and had to walk it in.

 

[nelly sham]

How is the running going Nelly?

Only got back into it this week, yesterday actually.
Took a bit longer to get back up and going and I've been dossing the last two weeks but all the updates from Sunday gave me a kick up the arse.

Just going to plod along to 5k and go from there I think.

 

[elwood blues]

"Around five minutes after the finish the bill came in the post and by four o’clock that evening I could only get around with crutches (that's still the case) - the leg can't really bend at all. Who knows what medical adventures lie in the months ahead but it wasn’t a bad way to bring on an injury. Time to go back to the swimming "

Sorry to hear about the knee BT. I presume an MRI is the first step so that they can see exactly what is going on in there.

My return to running has been short lived as I have picked up some sort of quad strain. Never had anything like it before. Leg is fine most of the day but then can suddenly send darts of pain up into my hip, especially when getting into the car.

 

[nelly sham]

I'd restarted doing intervals but it looks like my baseline level of fitness was higher than I thought it would be so I'm back at 25 min runs already.

I say "high" but you know what I mean.

My plan is to use my "slow" pace as a 35min 5k for now.
I have no real targets except I'd like to get that down towards 30 minutes and a Sunday long run that extends out to 10k as I want yo do a few 10k runs in late summer.


For now should I just be adding increments of time on to my runs at the slow pace?

20 minute yesterday
25 today

28 or 30 on Sunday and so on?

 

[El Guapo]

I'd restarted doing intervals but it looks like my baseline level of fitness was higher than I thought it would be so I'm back at 25 min runs already.

I say "high" but you know what I mean.

My plan is to use my "slow" pace as a 35min 5k for now.
I have no real targets except I'd like to get that down towards 30 minutes and a Sunday long run that extends out to 10k as I want yo do a few 10k runs in late summer.


For now should I just be adding increments of time on to my runs at the slow pace?

20 minute yesterday
25 today

28 or 30 on Sunday and so on?

Its a difficult one to answer without seeing/knowing the full picture.

Rule of thumb is generally increments of no more than 10% of time on your feet per week.

Easy running 20, 25 28 etc is prob okay for your first week back but you can't just keep adding time and expect improvement.

only you know how you feel really it depends on your overall week. I

i'd say keep it easy, really easy as long as you're not stiff or stopping to walk you're grand .

Get up to 3 30min runs per week and start the 10% thing on your long run.

on your other runs throw in a few strides at the end 5 or 6 faster bits where you concentrate on legs turning over (going faster) as opposed to all out sprinting. 50m to 75m doesn't really matter

Or a bit of Fartlek (speed play), for 10 or 15 mins in the middle of your run do some pick ups where you speed up consciously between two lampposts or something. Again not all out just pick up the pace. These are unstructured so just pick a point maybe 30s to 1 min: 30 approx running and the same or more rest. you'll know all about it by the end.

If you're red faced and breathing out your ass or can't walk the next day you have gone way too hard and back off it

 

[nelly sham]

Thanks @El Guapo , appreciate that.
I'll do a 28 minute run this weekend so and then look to hit 30 minutes x 3 next week.

And start playing around with stuff after that

 

[jimmym]

Decided to venture out last night, Priority was getting in a pain free run, Distance not important, Did 2.25 miles, Apart from a bit of stiffness i felt ok, The mental lift was great, Top of the foot a little sore today but to be expected, Will aim to increase it by 5 minutes on saturday,

 

[El Guapo]

Thanks @El Guapo , appreciate that.
I'll do a 28 minute run this weekend so and then look to hit 30 minutes x 3 next week.

And start playing around with stuff after that

just reading my own post I should clarify that rest in farlek is easy running you want to vary your speed up and down (speed play)

 

[markyboy]

Dunmanway 10k

I’ve run it before but couldn’t really remember it. Today I realised why. My subconscious must have blocked it out as it was something that might possibly kill me ?

Hills. Lots and lots of hills followed by the worst fawking hill, conveniently located at around 600m from the end.



Add in the laser precision of the relentless sun it wasn’t my finest day. Although I finished 7th in my new age category. And yes, I met another guy who was 79. Bad day for me but I beat him. This time.

Beautiful location though and really well organised and supported. I’ll definitely be back next year.

 

[El Guapo]

Dunmanway 10k

I’ve run it before but couldn’t really remember it. Today I realised why. My subconscious must have blocked it out as it was something that might possibly kill me ?

Hills. Lots and lots of hills followed by the worst fawking hill, conveniently located at around 600m from the end.

View attachment 33913

Add in the laser precision of the relentless sun it wasn’t my finest day. Although I finished 7th in my new age category. And yes, I met another guy who was 79. Bad day for me but I beat him. This time.

Beautiful location though and really well organised and supported. I’ll definitely be back next year.

dowcha Marky kid, they're calling you the grim reaper in the old folks homes down west. You don't want to see him coming like