Running thread

So kitted out in new shoes I smashed 2.5 miles in 30 minutes... it’s a start lol. I’m determined not to pick up an injury this time round so I’m going to take it easy. Any thoughts/advice welcome
 
GornikDaze said:
So kitted out in new shoes I smashed 2.5 miles in 30 minutes... it’s a start lol. I’m determined not to pick up an injury this time round so I’m going to take it easy. Any thoughts/advice welcome
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Follow your own advice and just take it easy, the times and distances will come down/up eventually, listen to your own body mate, when it tells you to slow down or take a night off then do so, i didn't when i first started out but do now.
 
Trevor Morley's Tache said:
I'm getting back into running slowly.

5 years ago I was sub 45 for 10k and sub 1:50 for the half.

I find that time on your feet is more important when starting off. 45 minutes of constant running is where you really start to notice your fitness improving.
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Yes I think that is good advice. I was a bit too focused on 5ks as I have set myself a park run target time, but with hindsight I would probably have started out getting minutes in my legs. Since I started running further my running has improved.
 
Getting myself back into running mode. Did 1st park run in ages on Saturday as the starter.

Registered for Oulton Park 10k in December and the Manchester half in May for something to focus on.
 
GornikDaze said:
So kitted out in new shoes I smashed 2.5 miles in 30 minutes... it’s a start lol. I’m determined not to pick up an injury this time round so I’m going to take it easy. Any thoughts/advice welcome
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Yeah, definitely take it easy. At least 80% of your running (including LSRs if you're doing them) should be in the aerobic zones. In other words, at a very gentle pace where you can maintain a full conversation. This improves your aerobic fitness, endurance and speed.
 
Really struggling with my knees at the moment, particularly my right one. Normally about 4/5k into a run my right knee starts to ache and gradually gets worse and worse. Did 10k on Sunday and could hardly walk on Monday. Today its fine but i know as soon as i do another run it will start again.
 
willipp said:
Really struggling with my knees at the moment, particularly my right one. Normally about 4/5k into a run my right knee starts to ache and gradually gets worse and worse. Did 10k on Sunday and could hardly walk on Monday. Today its fine but i know as soon as i do another run it will start again.
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You need to see a physio.
 
Nice 10 mile run around the local lakes today. Furthest I have run in quite a while.

Kept a nice constant speed of 4:50 to 5:15 minutes per kilometre.

Have to say I usually run shorter, faster but thoroughly enjoyed this today. Legs ache already so getting the roller on them tonight in the hope I will not be too crippled tomorrow.

Any park run times this weekend?
 
franksinatra said:
Nice 10 mile run around the local lakes today. Furthest I have run in quite a while.

Kept a nice constant speed of 4:50 to 5:15 minutes per kilometre.

Have to say I usually run shorter, faster but thoroughly enjoyed this today. Legs ache already so getting the roller on them tonight in the hope I will not be too crippled tomorrow.

Any park run times this weekend?
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Well done. Good distance that.

I had a Parkrun disaster - thought it was only 2 laps , so on the second lap felt really good - upped my pace and put everything in , when I got to the finish line there was no one there - that’s when I knew I had another lap to go. Awful. Got it completely wrong. Ended up sulking, walking/jogging the rest.

Yesterday I did my 300th run day in a row though, 4.5 miles and just a few miles away from 1000 for the year.
 
BlueHammer85 said:
Well done. Good distance that.

I had a Parkrun disaster - thought it was only 2 laps , so on the second lap felt really good - upped my pace and put everything in , when I got to the finish line there was no one there - that’s when I knew I had another lap to go. Awful. Got it completely wrong. Ended up sulking, walking/jogging the rest.

Yesterday I did my 300th run day in a row though, 4.5 miles and just a few miles away from 1000 for the year.
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How has your body been with 300 consecutive days? Do you have an intense stretch and warm up/cool down?
 
Does anyone monitor their heart rate when they run? I don’t normally bother but my heart rate went up as high as 202.

I always thought as a rough guide your heart rate should be 220 minus your age. Which for me would be 184.

Is this anything I need to keep an eye on?
 
WNRH said:
How has your body been with 300 consecutive days? Do you have an intense stretch and warm up/cool down?
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honestly no, I really don’t stretch enough. most of my 300+ runs are very light 1-2 miles. So perfect recovery runs after a long distance run or race. First few months my legs felt in agony but now I feel fine, no aches or pains after any run. Calf’s feel tight, that’s about it.
 
I've signed up for the Cheshire 10k next Saturday (9 Nov) at Arley Hall. Any other takers? Ran 8k in preparation this evening, at around 5:30 mins per k. I'll be pleased to complete it in 55 minutes, which will be 2 minutes faster than my previous best back in February.
 
inchy14 said:
Last LSR yesterday, 18 miles in 2:42... all set for New York 2 weeks today.
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Good luck later will look out for someone running in a City shirt :) Enjoy the atmosphere, and if you end up on the lower deck of the Verazano Bridge stay in the middle so you don’t get pissed on by runners relieving themselves off the top deck!
 
Wafty Cranker said:
Does anyone monitor their heart rate when they run? I don’t normally bother but my heart rate went up as high as 202.

I always thought as a rough guide your heart rate should be 220 minus your age. Which for me would be 184.

Is this anything I need to keep an eye on?
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Hi WC.

Please please please don't use that outdated formula. It's meant to tell you your max. HR but most people find that it is actually miles off. This can lead to people training in the wrong HR zones which can be dangerous. In short, it is not fit for purpose.

Instead, find your own resting HR by measuring your pulse before you get out of bed for a few mornings then calculate the mean average.

To find your max. HR, find a time when you can give it your all on an interval session. Build up the intensity for each repeat. For you final repeat, push to your absolute limit and try to hold the distance for longer than your other repeats. This should give you your approximate max. HR (some people add on 5 bpm as it's so hard to actually achieve max.).

I'm assuming you have a Garmin watch or similar? Enter the two values into the watch, then when you're out running, cycle through the screens until you see the HR screen. This will tell you which HR zone you are running in at any given time. 80% of your weekly miles should be in the aerobic zone (this is an easy, conversational pace).
 
Stuuuuuu said:
Hi WC.

Please please please don't use that outdated formula. It's meant to tell you your max. HR but most people find that it is actually miles off. This can lead to people training in the wrong HR zones which can be dangerous. In short, it is not fit for purpose.

Instead, find your own resting HR by measuring your pulse before you get out of bed for a few mornings then calculate the mean average.

To find your max. HR, find a time when you can give it your all on an interval session. Build up the intensity for each repeat. For you final repeat, push to your absolute limit and try to hold the distance for longer than your other repeats. This should give you your approximate max. HR (some people add on 5 bpm as it's so hard to actually achieve max.).

I'm assuming you have a Garmin watch or similar? Enter the two values into the watch, then when you're out running, cycle through the screens until you see the HR screen. This will tell you which HR zone you are running in at any given time. 80% of your weekly miles should be in the aerobic zone (this is an easy, conversational pace).
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Yeah, I use a Garmin. Cheers for the advice. Sounds like you know your stuff. I’ll sack that old school formula off. I was thinking it can’t be very accurate. Thanks mate.
 
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