Running thread

brooklandsblue2.0 said:
Wanted to do 10km today but could only manage 7km- the heat / humidity was insane.

question- how many Km’s does everyone do per month? I normally do an average 90-110. Mostly regular 5kms with the odd 8-10km thrown in at weekends.
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I'm doing about 55k per week (35 miles), nearly all in the aerobic zone (conversation pace). I have the advantage of being retired though, so can get out at any time of the day.

I prefer early morning. I've done 5k this morning before it got too hot. I usually run five times a week with two rest days, and most runs being 12k to 15k. I've just checked my app, and have run 605 miles this year so far. That's 973k. Two more runs for a thousand kilometres.
 
brooklandsblue2.0 said:
Wanted to do 10km today but could only manage 7km- the heat / humidity was insane.

question- how many Km’s does everyone do per month? I normally do an average 90-110. Mostly regular 5kms with the odd 8-10km thrown in at weekends.
Click to expand...

I typically run between 100k - 130k per month. It is enough for me especially if I chuck the odd game of tennis in as well. I now run slower for longer, now parkruns have stopped, culminating in one long run at wkend which is typically 14-16k.

No strict training plan, typically go with how I feel.
 
Paladin said:
I'm doing about 55k per week (35 miles), nearly all in the aerobic zone (conversation pace). I have the advantage of being retired though, so can get out at any time of the day.

I prefer early morning. I've done 5k this morning before it got too hot. I usually run five times a week with two rest days, and most runs being 12k to 15k. I've just checked my app, and have run 605 miles this year so far. That's 973k. Two more runs for a thousand kilometres.
Click to expand...

Great effort Paladin. I think you have told me before but are you following a heart rate monitor as a measure to ensure you maintain in the aerobic zone and has the hotter weather (even though you run inn the morning) resulted in you running slower to stay in that zone?
 
Paladin said:
I'm doing about 55k per week (35 miles), nearly all in the aerobic zone (conversation pace). I have the advantage of being retired though, so can get out at any time of the day.

I prefer early morning. I've done 5k this morning before it got too hot. I usually run five times a week with two rest days, and most runs being 12k to 15k. I've just checked my app, and have run 605 miles this year so far. That's 973k. Two more runs for a thousand kilometres.
Click to expand...

Wow that’s very impressive!
 
franksinatra said:
Great effort Paladin. I think you have told me before but are you following a heart rate monitor as a measure to ensure you maintain in the aerobic zone and has the hotter weather (even though you run inn the morning) resulted in you running slower to stay in that zone?
Click to expand...

How do these zones work and what do they mean? I’m trying to shift some weight and I hear conflicting advice on long and slow vs HIIT etc.

My resting heart rate is 48 / and most of my 5kms I run in 23-24 mins with average heart rate of 162 bpm - will that help me burn fat (assuming my diet isn’t that bad
 
Owdman said:
Rest or recovery days are as important as running. Your body needs time to recover between runs or you will injure yourself. You will improve quicker and better if you factor in recovery days.
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Cheers. Back on it early this morning before it really started hotting up. A modest 3.35km but got round at a decent pace (for me!), so yesterday’s rest day must’ve helped. Would normally do a tea-time run as well but I’m not bothering due to the heat.
 
brooklandsblue2.0 said:
How do these zones work and what do they mean? I’m trying to shift some weight and I hear conflicting advice on long and slow vs HIIT etc.

My resting heart rate is 48 / and most of my 5kms I run in 23-24 mins with average heart rate of 162 bpm - will that help me burn fat (assuming my diet isn’t that bad
Click to expand...

I think there are more knowledgeable people on here than myself such as @Stuuuuuu, but typically a lot of the guidance out there suggests longer runs at a slower pace is more beneficial for burning fat.

Also as your not pushing yourself too hard, recovery times seem a lot quicker, which gives you the added bonus of being able to run more often

Also 22-23 minute 5ks is a pretty quick pace to be doing regularly and with a heart rate of 162bpm I would think your well in the moderate/fast intensity zones which most athletes only do for a fraction of their training time.
 
brooklandsblue2.0 said:
How do these zones work and what do they mean? I’m trying to shift some weight and I hear conflicting advice on long and slow vs HIIT etc.

My resting heart rate is 48 / and most of my 5kms I run in 23-24 mins with average heart rate of 162 bpm - will that help me burn fat (assuming my diet isn’t that bad
Click to expand...
It can get quite complicated so it's probably worth Googling 'heart rate zones' and having a read. You will need to find (at least roughly) your max. heart rate, otherwise we can't really comment on what the zones will be for you. It's helpful if you own a Garmin running watch as this can do a lot of that work for you.

The short version is that both HIIT and slow runs will burn fat but the in-between ones, not so much. A general rule of thumb is that around 80% of miles across your week should be run in the aerobic zones. You can do all the heart rate maths etc. to find out where that is for you, but another way is to simply run at the sort of easy pace where you could easily speak in full sentences and hold a normal conversation.

On the face of it, it looks like you might currently be going a bit faster than that on your 5k runs.
 
brooklandsblue2.0 said:
question- how many Km’s does everyone do per month?
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In my opinion, it's might not be a good idea to compare yourself to other people as you will get a wide range of distances covered. One thing is for sure though: if you are doing some running, that's infinitely more than the majority of people who are sitting on their sofas.

I'm currently working from home, which means I can move my day around and therefore do more running. In the last 4 weeks, I've done 182.4 miles / 293 km but when I'm working as normal, I would probably do 25% less.
 
franksinatra said:
Great effort Paladin. I think you have told me before but are you following a heart rate monitor as a measure to ensure you maintain in the aerobic zone and has the hotter weather (even though you run inn the morning) resulted in you running slower to stay in that zone?
Click to expand...
I use a Garmin Fenix 6S Pro with the built in running app. The picture below shows the screen I use mostly. The five Heart rate zones are warm up (grey), aerobic (blue), transition (green), anaerobic (orange) and maximum (red). I have an alert set for when I cross into the green zone, which for me is 143bpm. If I run under this, I find my running is comfortable and enjoyable.

The current heat does impact my running. I run by the Bridgewater Canal, and it can get very humid in the hot weather. This increases my heart rate, so I tend to avoid it during extreme heat.

When maintaining a low heart rate, I have not once yet felt like having to finish a run prematurely.
2742c2c6a6fc2ebbae1f27c4868c923b.jpg
 
Stuuuuuu said:
In my opinion, it's might not be a good idea to compare yourself to other people as you will get a wide range of distances covered. One thing is for sure though: if you are doing some running, that's infinitely more than the majority of people who are sitting on their sofas.

I'm currently working from home, which means I can move my day around and therefore do more running. In the last 4 weeks, I've done 182.4 miles / 293 km but when I'm working as normal, I would probably do 25% less.
Click to expand...

@Stuuuuuu is right.

I don't run anywhere near as many km as many of the lads on this thread and am nowhere near as fast as the main faces.

I'm just glad I'm out there giving a blast a few times a week.

I feel so much better for it.
 
Stoned Rose said:
@Stuuuuuu is right.

I don't run anywhere near as many km as many of the lads on this thread and am nowhere near as fast as the main faces.

I'm just glad I'm out there giving a blast a few times a week.

I feel so much better for it.
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That's where I am at. Just enjoying it. Was roasting this morning, had to walk the big hill at the end. Means I won't feel guilty when I crack open the Hobgoblin in a minute.
 
Stuuuuuu said:
It can get quite complicated so it's probably worth Googling 'heart rate zones' and having a read. You will need to find (at least roughly) your max. heart rate, otherwise we can't really comment on what the zones will be for you. It's helpful if you own a Garmin running watch as this can do a lot of that work for you.

The short version is that both HIIT and slow runs will burn fat but the in-between ones, not so much. A general rule of thumb is that around 80% of miles across your week should be run in the aerobic zones. You can do all the heart rate maths etc. to find out where that is for you, but another way is to simply run at the sort of easy pace where you could easily speak in full sentences and hold a normal conversation.

On the face of it, it looks like you might currently be going a bit faster than that on your 5k runs.
Click to expand...

ah thanks. My max heart rate is 186! Will do some reading up on it. Appreciated
 
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