Howdy, Stranger!
Categories
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
If it works for you and you enjoy it why not.
DT - good to hear that you're back running. I'm sure the bike/turbo sessions will have kept you in pretty good shape.
Mace- good consistency.
Skinny - run streak still going? How did the first day of the training plan go?
Muddy/Rich/Kevin - hope the injuries/niggles are improving.
I'm still not running very much mainly to being really busy with work but also due to cycling quite a lot including a 40 miler on Sunday with about 4500ft of elevation gain which just about tore my legs off, although aerobically I felt fine. Really should start running a bit more though
Likewise DT turboing his way back to fitness - sounds positive on the running front too.
How many miles last week Mace?
I did bring the 8 week sequence to an end by not running Saturday - it had never been a hardship so was no big thing to stop it.
The first week of schedule ran into an immediate problem that I’m playing golf all day on Sunday so I’ve turned the week on it’s head and did the long run tonight - 13.6 miles on a Monday night - not sure I’ve ever done that before.
Ive moved the 6 at a notional MP of 7:20 to Thursday from Wednesday to give me a bit of recovery time and will report back Friday.
Tommy, I used to do a lot of mountain biking and it certainly helped my running fitness. I've a few triathlete friends who seem to do very little running but still have decent enough times so there must be a good bit of carry over between the disciplines.
DT, hopefully your up to a decent mileage soon and you can ditch the indoor cycle work... I've always found it soul destroying, I don't know how you are managing 5 days a week!#
I fell a little short on miles last week (27) as I ran out of time on Sunday for a proper long run and ended up doing a very windy 7 mile fartlek of sorts instead. I'm trying to persuade myself to do a 5k time trial later this week to try and see where I am pace wise - easier said than done.
So 27 is enough for now and if you can do it consistently then surely 30 - 35 will follow.
Same to you Rich too.
Keep at it.
i think you can make fair progress on 30m a week if consistent.
A 5k timetrial is the last thing I'd want yo suffer through right now. Until i can do 10m tempo at 6.30mm at 160ish bpm then I'll stay away from races and time trials. No idea how long it'll take to get back there. I probably won't have built up my training enough to even try that until September.
Rich, 6 days a week on bike. i put my headphones on and quite enjoy it. Im replicating a running schedule with a couple of easy rides of 45m, a longer ride with some moderate tempo efforts, a real high intensity ride, a thresold type ride and some heavy gear stuff. That variation keeps it interesting.
15 min run this morning. Felt fine so 17 min tomorrow.
Also, I can go out for the day with the family / friends on the bike which has been good during these strange times. Initially they were leisurely cycles, however, now I have the road bike and I've been putting more effort in; the 40 odd miles with 4500ft of climbing on Sunday certainly falls into the hard category for me.
Rich - yes I think there must be some carry over between the two, be interesting to see in the autumn!
Last week I took off running to protect the foot and knee. They feel worse for doing no running, weirdly. Also looking like no runs this week due to illness. High temperature, fatigue and headache. I'm off for a covid swab later, just in case.
17 mins this morning and no issue. Have appt with back consultant Saturday for face to face examination.
Sorry for bringing a bit of romance to the thread
7:21, 7:04, 7:17, 7:11, 6:59, 7:07
Happy enough with that - tonight it certainly felt that 3*2 at 7mm off 2 mins which is next week’s session should be doable without too much stress.
I had changed my mind on an all out time trial yesterday it was just starting to rain, and the road was fairly greasy. However after a mile I felt like picking up the pace for 4 miles. 7:39, 6:39 (oops), 7:31, 7:23. My Garmin reckoned there was a 22 minute 5k in amongst there somewhere and that was nowhere near flat out. Pretty encouraged.
Looks like progress is being made DT
Muddy hope everything is ok
Skinny... happy enough.... first session in a while and pace doable
Rich, looking good for a time trial now
Have had an ankle issue for a couple of weeks and flared up during Saturdays run, taking this week off and possibly next
Nice session, Skinny.
Take it easy, Kevin
Muddy, wasn't it his daughter that was Miss Ireland some years back? I'll assume his wife was quite attractive from that and that he was punching above his weight a bit!
Nice going, Rich. Worth having a crack at something all out then. What's your 5k pb?
20 mins continuous today. Starting to feel much less clumsy and more fluid now as I move and effort level is coming down.
Good progress DT, I hate that uncoordinated feeling you get when you've had a bit of time off, glad you're getting past it.
My 5km parkrace pb is 20:10 - don't think I'm quite there yet, but a few weeks of speed work hopefully should get me there. Hopefully parkrun Ireland will restart soon and I'll have a bit of company on an attempt... That said, my local one is very small and would probably end up being more like a TT!
Kev - hope ankle settles and coming along DT.
14, 4, 0, 10, 5, 2, 0 for 35 total.
DT - good to see you building back up. No niggles or twinges so far?
Rich - sounds promising, you must be itching to race now.
I've been under the weather the last few weeks which has rather derailed the come back. I've felt somewhat better the last week or so though and managed to get a couple of faster sessions in. So hopefully I can move on and get a consistent block of training under my belt now..... something I don't really think I've managed since 2017.
10 miles including a session, plus 13 to 15 LSR at a weekend and then 10 to 15 made up of little runs. See how it goes.
'consistent...training' Alehouse will be along in a minute ;-)
Zone I originally intended this session for was 7mm but after last week I thought 6:50 - 7mm window and see how it goes.
6:37, 6:43, 6:41, 6:46, 6:40, 6:34.
Average of about 6:40. It was the right effort level I'm just fitter/faster than I realised.
Even in the first two 2 miles the slower second mile was me slowing down because the watch said I was going too fast rather than any physical need to slow down.
In the last 2 I just kept going.
Pretty promising.
Skinny, another quality session, easy miles now for the rest of the week
4 miles tonight to test the ankle
Nothing for me so far this week as I’ve been too ill to run. I suspect it may have something to do with a Thai seafood Penang on Sunday as I haven’t been able to keep anything down since. May go for a walk later on this evening As feeling a bit brighter now.
Sounds nasty Mace - you seem to be finding a new reason not to run every fortnight. It should at least have helped you shed a few pounds
How many miles last week?
Mr v, I'd just concentrate on being consistent for, no need to be sharp and that sort of training comes with a risk.
How was the ankle tester, Kevin?
Skinny, that's pretty impressive progress. You must have a generous genetic dose to get there off seemingly base level, limited training so far.
So saw back consultant Saturday. Booked in for further MRI on 25th July. He advises against more than 40 min running until then, which is fine as it'll take me until about 20th to progress to that much running.
He says my problems all come from a locked up thoracic spine and my running economy must be terrible as a result. Need some physio work to sort it but if i get it right my economy should improve a lot.
Couple of runs this week, up to 25 min today. Some minor aching in sacrum but I'm told that isnt unexpected. Out for 27 min tomorrow. Still doing a lot of bike work to push my cv on.