Who goes running part 2 !!

[GraemeL]

I am struggling to convert km/h into mins per mile!

If you want to do fartlek, dont worry about your overall time for the distance. Go slow - even 10km/h between the fast bits. But if you can, go at 13k/h or better at speed. There should be a distinct difference.

This is a plan for a days run - 5 miles (approx 45 mins) at 7/10 RPE including 3 miles of fartlek

So you run for a mile quite slowly, then do 3 miles of mixture of sprint/slow then a mile warm down quite slowly. The 45 min overall time is not important, it is only to show you that overall, this is a slow run

You might find it is easier to run a training session with a plan in your mind before you start. Achieving the plan is the goal, not achieving a time.

 

[MikeJ]

Yes, I realised half way through I should have written it down - instead I was trying to calculate when to speed up and slow down.

 

[MikeJ]

Ok, enough of the Private Messages asking how the running is going!

Gave up the gym a couple of months ago, as I'm away a lot at the moment and not going. Not actually saved any money, as the wife gave up but joined a more expensive gym instead. She is at least going to this one though.

Been running on the roads instead, I've completed a few 10k runs now and find an outdoor 5k pretty easy these days. I was tempted to do the Edinburgh 10k last weekend, but was just back from a trip and was really glad I'd not registered as I felt terrible.

Off to South Africa on Sunday, so not sure if I'll run there. May get out on Monday evening, if not then it'll be a run in Namibia if I'm lucky.

 

[JEREMY HAWKE]

I started this post 2 years ago !!! all good though

I have just finished a steady 3 miler by the river . You should run in Africa just to say you did it Mike

 

[MikeJ]

I've run before, in Joburg. That's really tough, as it at around 5700 feet. I'll be in Cape Town on Monday and Namibia on Tuesday, and it would be good to run at one of those. Back to Joburg on Wednesday and Thursday but the area I'm staying isn't really good for running.

I'm off to San Diego in August, and stay right next to the coast there. Something very pleasing about getting up and running along the Pacific coast, particularly as the time difference means I tend to be awake from 4am.

 

[MikeJ]

5k yesterday. I wanted to do a 10k, but my legs were tired before I started and we had strong winds during the day.

I need to be able to run two days in a row, something I've not done for a couple of years. If I can get used to doing that, then I think I'll be able to up my weekly distance considerably.

 

[MikeJ]

Just under 5k in Swakobmund, Namibia. They send their kids to school early there, so they all stared at the white guy running around in a Chelsea shirt at 6.30.

 

[MikeJ]

5k in the gym in a hotel in Joburg. Didn't realise this place has a gym, so a bit of a bonus run really. Running at altitude is hard, but I've been here 36 hours and it's not as bad I thought it would be.

 

[JEREMY HAWKE]

5k yesterday. I wanted to do a 10k, but my legs were tired before I started and we had strong winds during the day.

I need to be able to run two days in a row, something I've not done for a couple of years. If I can get used to doing that, then I think I'll be able to up my weekly distance considerably.

Plenty of fruit veg nuts and water aids your recovery if your slightly getting on a bit like me

 

[MikeJ]

Yes, I've been eating better over the last couple of years generally. It's harder when I'm travelling, but I do look for a salad option rather than pie and chips.

 

[RPower]

Hello

I've just discovered this thread - I'm a very keen runner too and am training for my first marathon!

Up to around 12 - 13 mile long run once a week now (and 4 - 8 miles shorter ones) but would really love any tips if anyone's got any?

I've also vastly improved the quality of my eating (fruit smoothies every morning) but my appetite is getting a bit ridiculous at this stage...

 

[MASSEY]

I'm on the verge of getting back into running. The last time i jogged on the street must be over 5 years ago now. I used to go out at about 10pm, sometimes later , and run roughly two miles pretty quick, sit on a wall to catch my breath and then run back. This was before i started binge drinking and smoking. It is a great way to get in shape but i would be worried that running excessively in marathons would have some sort of adverse affect on the body.

I've since packed up the fags over 2 years ago hardly drink anything these days so should be able to get back into it pretty easy.

Only downside now is i live in a bit of a crappy area at the moment so if i go out too late i might get taxed.

 

[MikeJ]

Changed my route today, did about 7.5km but had to walk three times - bloody hills really hurt.

May look at some shorter runs up the big hill opposite me to see if that helps build the stamina.

 

[MikeJ]

11.6km, furthest I've ever run. Took 1hr 8mins.

 

[RPower]

@MikeJ well done!! That'as always a great feeling

Ran 13.3 miles yesterday and my legs are killing this morning. Sausage sandwich making up for it though!

 

[MikeJ]

Red sauce, brown sauce, or no sauce at all?

 

[RPower]

@MikeJ Red sauce, for sure!

 

[MikeJ]

Heathen.

 

[GraemeL]

Trying to edit a post and failing

 

[GraemeL]

@RPower Ran 13.3 miles yesterday and my legs are killing this morning.

If you are running 12 milers each week then you shouldnt be feeling so bad! Are you stretching after your runs?

Have you a training plan? http://www.runnersworld.co.uk/racing/find-a-training-plan/4521.html if it helps

 

[smallclaimsassistance]

I've also vastly improved the quality of my eating (fruit smoothies every morning) but my appetite is getting a bit ridiculous at this stage...

Just out of interest, what's a "bit ridiculous"? Are we talking lots of fried stuff with cheese and extra helpings of lard (ie: "bad" ridiculous, and generally fatal long term), or vast quantities of healthy stuff (ie: ridiculous quantities, but will engender invincibility and/or immortality if eaten for longer than 6 months)?

Cheers

Dean

 

[smallclaimsassistance]

While we're on the subject, am I the only male in this country just on the right side of 50, who has been running forever, and has chronic (but just about manageable) achilles tendonitis?

Everything I read about it says it's common in males over 40, but I haven't yet found anyone else with it.

 

[ldjames]

I've taken about a 4 year break from exercise in general and want to get back into it to reduce stress and have more energy. This incredible app is motivating me!
https://zombiesrungame.com/

 

[GraemeL]

While we're on the subject, am I the only male in this country just on the right side of 50, who has been running forever, and has chronic (but just about manageable) achilles tendonitis?

Everything I read about it says it's common in males over 40, but I haven't yet found anyone else with it.

I have had this problem once - though I was on the wrong side of 50. Caused by ramping up mileage too quickly and not stretching properly after a run. Cured by rest, a little physio treatment and specific stretching excercises twice a day until fully clear. Since then I have done a specific stretch after every run and it has never returned.

Its a dreadful problem, I remember it affected even just walking for months.

 

[smallclaimsassistance]

Caused by ramping up mileage too quickly and not stretching properly after a run.

That's what did it for me. That was back in 2009, but I think I've finally got on top of it with lots and lots of stretches. Keeps it at bay at least.

 

[RPower]

@GraemeL Each week? I've only been running them 3 weeks. Of course my legs are going to hurt Yes I do stretch too and thank you for the training plan.

It's normal to get DOMS after increasing your distance by even a mile per week.

 

[MikeJ]

While we're on the subject, am I the only male in this country just on the right side of 50, who has been running forever, and has chronic (but just about manageable) achilles tendonitis?

Everything I read about it says it's common in males over 40, but I haven't yet found anyone else with it.

Wrong side of 50 here (only just though) but really struggle with my ankles. Having said that, I don't warm up or cool down really (I'm better on a treadmill, but when outside just run), and don't stretch.

Off to do some research. I've a book somewhere called "how to run" or something similar, I'll have a browse through that.

 

[RPower]

Ran 3.3 miles last night - after running 13.1 a few days before it felt like my legs were going to fall off.

I think you are right about stretching after all @GraemeL

 

[MikeJ]

In California at the moment. Did a couple of runs in Carlsbad along the Pacific, and am just back from 9k in San Diego. The great thing about running here is it's flat. The downside is it's quite warm, so the best time to go is in the early morning.

 

[MikeJ]

5k Sunday morning. Didn't feel good, but that was partly down to jetlag.
10k Monday evening. First time I've run on consecutive days in ages. Slow, but felt that was an achievement.
10k last night (Wednesday). First time I've run two 10ks in a week. Second one slightly faster than the first, despite having to walk for a couple of minutes.

I'm now aiming to do a couple of 10ks during the week, and a longer run at the weekend.

 

[JEREMY HAWKE]

13 Miles can take it out of you even a few day later no matter what age you are. i think those of us that getting on a bit can judge ourselves better than younger people . .
I eat a lot of eggs and drink lots of water but there is no point in getting older if you don't learn anything. I use a lot of science in sport gels along with the sis bars and sis energy powder . For recovery I use the sis chocolate flavored recovery drink . All this can be quite expensive but I always buy it in bulk from Amazon.
I get up at 3.30 most mornings I know as soon as my feet hit the floor weather I'm in good condition for an intense training session or long run . If I feel tired I just do 20 minutes on grass.

This is yesterdays example

4 miles steady run

20 minutes leading upto run 1 energy bar
1 sis gel
1 pint of sis energy drink mixed by me !

after run 1 pint of sis recovery mixed by me

about 30 minutes later 1 egg omlete with onion (3 eggs)

Today easy on grass 20 mins
energy drink and bar

 

[MikeJ]

Very painful 10k last night, first run in a week. I was away camping at the weekend, and we'd done quite a lot of walking. I carry my camera with me, so I had a few extra kg on my back. Tired legs, but not the cardio workout I need.

Actually, I ran on Monday come to think of it, but that really hurt.

I'm running the Linlithgow 10k on Sunday, the first race I've been in since I left school. No real ambition, I need to get under 1hr 15 to register a time but that should be no problem.

 

[RPower]

@smallclaimsassistance Ridiculous to me is being hungry every second of the day... it's quite silly.

While we're talking injuries... IT band. Ow. Foam roller city at the moment, but it's still hurting.

Any suggestions?

Well done on the runs @MikeJ! Hope you enjoyed/are enjoying Cali!

 

[MikeJ]

Just under 55 minutes for the 10k. Enjoyed the social aspect of running in a big crowd, and some of the hills were absolute killers.

 

[JEREMY HAWKE]

Thats not bad at all is it ? How many other people your age could do that ? They just dream about it

 

[MikeJ]

First run in 9 days last night. I was in London over the weekend, and had my running stuff but was drinking each night so didn't feel up to a run in the mornings.

Close to my fastest 5k time (a couple of seconds outside), and would have been better but for a bad stitch most of the way around. Looking forward to a long run over the weekend now!

 

[GraemeL]

While we're talking injuries... IT band. Ow. Foam roller city at the moment, but it's still hurting.

Any suggestions?

You are on the right track with a roller @RPower . Cant say this would work for you, but it did for me. Lie on side with upper thigh on roller. Take long rolls right down the outside thigh to just above knee, but not on the knee. It hurts a lot as you do this but I am a wimpy bloke so a tough young girl like you wont notice . Just a couple of minutes each day.

You are sure it is IT band?

Good luck!

G

 

[GraemeL]

4 miles steady run

20 minutes leading upto run 1 energy bar
1 sis gel
1 pint of sis energy drink mixed by me !

after run 1 pint of sis recovery mixed by me

about 30 minutes later 1 egg omlete with onion (3 eggs)

Today easy on grass 20 mins
energy drink and bar

That's not a run, that's an excuse to eat!

 

[DH Marketing]

Got back into running recently and now going 6-7 days a week. Best thing I've ever done.

 

[GraemeL]

Best thing I've ever done.

Couldnt agree more. I am over 60 now and usually cover 25/30 miles a week. Trouble is age brings more possibility of injury, which stops the running. And when you run regularly, not being able to run is as painful as the injury.