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Running.. ugghh
- Thread starter caboose56
- Start date
I'll second what someone already mentioned. Be careful with the weekly increases, 20% week to week is a lot. 6 runs per week might be a lot with the other disciplines. Basically listen to your body. Also, if you are targeting 2:30 half, I would not bother with any speedwork. Maybe a tempo once in a while (not even weekly) and strides for efficiency. FWIW, I don't even think about anything faster than high aerobic pace until I'm doing around 5 hours of running a week (otherwise I get injured and these days I'm pretty much single sport).
For me, I found that there was no substitute for volume with comparatively small amount of intensity thrown in. I targeted half marathons and shorter. I could never do long runs that would be 40% of my weekly volume either unless taking the day after completely off. I usually kept it around 25%
Low volume/high intensity works for some. The problem is that intensity is what gets us old geezers injured (I'm in my 40s). My favorite workout leading up to a half (maybe 3 weeks out) was 3x5k at goal pace with a few min rest (2-3). I hated it every time, but it was a nice reality check to adjust my expectations.
I forgot to mention this....
MapMyRun has some automagically workouts plans based on your current goals and capabilities. It will actually tell you if you're too weak to do what your goal is as well. More or less follows what everyone is suggesting (no crazy volume increases, do not actually run the goal distance until test day, deload/recovery weeks, etc.)
Last program I used was for marathon training, and it's honestly really sweet; just get up, open the app, check the total distance/goals, put on watch and go. Not much thinking needed!
MapMyRun has some automagically workouts plans based on your current goals and capabilities. It will actually tell you if you're too weak to do what your goal is as well. More or less follows what everyone is suggesting (no crazy volume increases, do not actually run the goal distance until test day, deload/recovery weeks, etc.)
Last program I used was for marathon training, and it's honestly really sweet; just get up, open the app, check the total distance/goals, put on watch and go. Not much thinking needed!
Robbo
Well-known member
You guys are motivating me to start running again. For reference, my running idol was “Boston Billy”. I ran mostly cross-country and a bit of track in high school. Ran a few 10k runs and a half too. I’d say it’s been a little over 35 yrs 
.
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Yeah i wasn't clear, it's a progression but it doesn't mean i'm progressing every single week. It's a general guideline. So i might increase 10 percent the next week, i might stay at the same mileage if i feel it's too much... As you said, listen to the body. It's taken me SEVERAL injuries to realise that i have to listen better (and foam roll more ahah)
Thanks for confirming what i thought about the speedwork for my goal. I'm just being realistic with my run level and the amount of energy i'll be expending BEFORE getting to the run.
Last year i managed to do a 90-day streak of running, minimum requirement was 1km. It was very manageable to be honest, most of it was slow paced but when i "intensified" it near the end is when i got hurt. That taught me a lot, once again, about listening to my body, which i didn't do. I kept cycling and running when i should've just rested but my ego just wanted to keep the streak going lol.
@Robbo that's great that you want to start!
The progression probably looks like an incline hill with a sharp drop, but each "hill top" is higher than the other. This is what I noticed when I swapped to programs that worked (mostly AI driven, via my past data.)
I miss being able to lift, run, drink, then do it again without being fatigued. Notice no stretching. Now if I don't foam roll.....lol, gonna be a bad time after.
Robbo
Well-known member
Thanks
.Sports nutrition and shoe technology has come a long way in three and a half decades lol. Will need to do some research.
Nike, Adidas and Brooks were mainstream shoe brands. I ran in Asics when few others did. New Balance was on the rise.
The annual shoe issue of Runner’s World was a big deal.
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Thanks.
Sports nutrition and shoe technology has come a long way in three and a half decades lol. Will need to do some research.
Nike, Adidas and Brooks were mainstream shoe brands. I ran in Asics when few others did. New Balance was on the rise.
The annual shoe issue of Runner’s World was a big deal.
Sent from my iPhone using Tapatalk
Go to Running Room and get one of the sales ppl there to help you.
Or, if you have coverage, go to physio (preferably one that has a competitive marathon time, you know they can walk the talk then), get them to analyze you and go from there.
I have flat feet and my knees point outward, and if I use the wrong shoes I will **** my shins up extremely fast. My fiancée has the opposite problem, high arc, knees point inward and needs completely different shoes.
Asics and New Balance are known for flat feet; I've ran in strictly Asics Kayanos for the last 5~ years.
You don't even understand.Thanks
Sports nutrition and shoe technology has come a long way in three and a half decades lol. Will need to do some research.
Nike, Adidas and Brooks were mainstream shoe brands. I ran in Asics when few others did. New Balance was on the rise.
The annual shoe issue of Runner’s World was a big deal.
Sent from my iPhone using Tapatalk
Between the cushioning.
The "reflex" soles that give you more bounce
And carbon plates that almost act like springs...
IT'S WITCHCRAFT.
I'm more on the minimalist side of things for shoes, but i've got a pair of Altras and gosh that plush feeling is out of this world.
when ever I put on any model of my NB fuel cell's, I feel like I'm "cheating" on my runs. They are incredibly good.
Asics used to be my go to, but find them incredibly narrow. Those japanese brands like their small feet.
Very important to go to a proper running shoe store, and see what shoe is best for you.
Asics used to be my go to, but find them incredibly narrow. Those japanese brands like their small feet.
Very important to go to a proper running shoe store, and see what shoe is best for you.
Robbo
Well-known member
Just an fyi…the Kayano 27 shoes are on sale right now for $140 (reg. $220) at Sport Chek in case you need a pair.
They also have a 4-day ‘Spend and save’ event going on ie. spend $125 or more and get a $30 gift card to be used at a later date.
Not sure if the Asics brand/shoe qualifies, but that would make it an even sweeter deal.
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Thanks actually!
I need another pair because I've put waaayyyy too many in these (25s) and am about to use my 26s
So i'm starting week 3 of my running thingamajig, and so far so good.
I'm only really sore after the sunday run which is the longer one. Let's see if the body can take the increase in volume this week. (20k week one, 22.5k week two and 25k this upcoming week) Making the shorter runs "brick" runs, meaning i do them right after my bike workout, has been a pretty seamless experience so far, which should make the tri a walk in the park
I always have to work on slowing down though, if i want to be able to sustain this volume week after week.
I'm only really sore after the sunday run which is the longer one. Let's see if the body can take the increase in volume this week. (20k week one, 22.5k week two and 25k this upcoming week) Making the shorter runs "brick" runs, meaning i do them right after my bike workout, has been a pretty seamless experience so far, which should make the tri a walk in the park
I always have to work on slowing down though, if i want to be able to sustain this volume week after week.
7 weeks of running, one i took "off" as a recovery week (still worked out 5 days that week)
Go to a 30km / week volume in easy z2 zone. I'm keeping it here this week to see whether my body can take it cause the last 9k run didn't feel as easy as it should've.
It's not huge but i've seen improvements, basically a "x" pace, my heart rate is lower
I've signed up for a sprint triathlon in June, 3 weeks before my half iron, so it should get me in the zone and its a good practice
Go to a 30km / week volume in easy z2 zone. I'm keeping it here this week to see whether my body can take it cause the last 9k run didn't feel as easy as it should've.
It's not huge but i've seen improvements, basically a "x" pace, my heart rate is lower
I've signed up for a sprint triathlon in June, 3 weeks before my half iron, so it should get me in the zone and its a good practice
Yeah i watched them yesterday as i was driving by. Might do the half next year
Last week didnt go as planned, friday bailed on the idea of a run since i was moving a friend the next day but i still swam, saturday bailed on the run because i was exhausted and then tried to bike but stopped after 30 minutes...sunday my car broke down so i ate and drank my sorrow away (so you guessed it, didnt run)
Running was starting to come around (was up to 40-50k / week), until I twisted an ankle playing soccer with my son few weeks back. Really frustrating waiting for it to heal. I think I re-injured it about three times thinking it's good to go (I guess intelligence doesn't automatically increase with age ) . Switching to biking until the ankle can tolerate running again.
) . Switching to biking until the ankle can tolerate running again.
I bought trail running shoes a month ago.... That's as far as my running journey has gone so far lol. Maybe I'll give it a go Wednesday after work.
Any tips for newbies? I plan on carrying a water bottle the whole time, or I have a camel back. I just don't want to get thirsty
Any tips for newbies? I plan on carrying a water bottle the whole time, or I have a camel back. I just don't want to get thirsty
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