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Everybody else is doing it, so why not me?
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Friday 8/6/2012
60 Min Run, 11.00 km, Pace 5:27 m/km, AHR 155, MHR 181
10 min Warm Up
10 x 2 min fast, 2 min jog
10 min Cool Down
I was away working again so did this session around Tramore. It was meant to be 10 x hill intervals but I didn't know where I was so just did the intervals along the promenade into a bitch of a headwind. My AHR was not massive due to the WU and CD but the intervals averaged 169 and got to over 180 at times so a really tough workout and I felt it afterwards. I actually had to walk sideways down the stairs when I got back to the hotel my quads were so stiff. I did my usual stretching routine afterwards but did each of them 3 times rather than just the one then lay in a hot bath for half an hour.
Saturday 9/6/2012
30 Min Run, 4.80 km, Pace 6:15 m/km, AHR 131, MHR 143
I really needed this after the hard session the day before and this was the first time I actually realised the point of these short, easy sessions. My quads felt far better for it afterwards and it loosened them up brilliantly.
Sunday 10/6/2012
144 Min Bike, 63.50 km, Av Spd 26.4 km/h, AHR 137, MHR 168
My bike sessions have been woeful lately so I managed to hop on the bike and head out about 4.30pm for a quick spin. I felt absolutely brilliant for the entire workout and my legs just felt unbelievably strong. This was the first time I did longer than 90 minutes since the Tour De Foothills on April 15th and I still can't believe how great it went. Sometimes you just need days like this to remind you that the training works. Someone said that "cycling helps running but running does nothing for cycling" or something along those lines but I think the hard run sessions that I've been doing lately have really strengthened my legs and my engine feels really strong too so all in all a great day.
:D
Totals for Week 23
Run 236 mins
Bike 144 mins
YTD Totals
Run 2932 mins
Bike 4119 mins0 -
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Hey pointer28
Been scanning your thread and just wanted to say thanks, and get a couple of, er, pointers if you don't mind (no pun intended!) I've just reached my first milestone of a 5k after starting running last month, and I'm not entirely sure what to do next apart from 'keep running'. That probably sounds lame...Before Christmas I completed the C25K running plan, and loved it. Don't get me wrong, I found it hard and struggled at times, but I hate quitting and I swore I wasn't going to give up.
This sounds familiar, except the "loved it" part - because I'm not sure I did... but like you I didn't want to quit and pushed myself through each and every session, swearing at the end of each one that I couldn't do any more.
Having the '10k runner' iPhone app, while it sounds stupid, really helped the motivation because I didn't want to miss a session. I also wanted to achieve a 5k before the end of June, so mission accomplished there. This is one of the reasons I really don't know what to do next. I could keep going with the app, to 10k, but I genuinely don't feel ready, so...Over the Christmas period I just continued with the 30 min runs 3/4 times a week with no increase in time just to acclimatise my body to running non stop on a regular basis.
...I'm now thinking of doing the same as you - how did you find this? (if you can remember back that far?!) I'd like to get to the stage I can run 5k without nearly passing out at the end of it, but I'm also worried about getting 'stuck' in a rut by not continuing to 'push on'.I did a lot of research on the net and have devised my own training plan for the years. The basics are to start from a base level of 30 mins running and 2 hours cycling and increase my weekly volume by 10% each week for three weeks and then have a rest week of slightly over 50% of week 3. Week 5 will then restart at week 3 volumes and so forth. I will be working off time rather than kms. This will be made up of three bike sessions and three run sessions. The bike will probably be 2 x turbo and 1 x long ride at the weekend. For the running, I hope to run once a week on the roads to harden up my legs, once a week on the trails to work different muscles and once a week on a perfecly flat canal path which is great for pushing myself and has a very forgiving surface.
Again, I'd be interested in exploring something like this too, but I'm not sure I could keep to such a structured 'plan'... maybe I'm not ready to take running this seriously?!I have the bare basics in terms of equipment. I have a Felt Z100 roadbike and a turbo trainer. I also have basic running gear and a Garmin FR60 HRM, plus the Garmin Fit App for measuring distances. Just this week, I had my gait analysis done and bought a proper pair of running shoes, Mizuno Wave Enigmas. While I would love lots of shiny new GPS watches and nice new wheels it just isn't going to happen any time soon.
I really think I should get my gait analysis done properly if I'm going to be "running" for 30+ minute sessions. Am guessing now is as good a time as any? Or am I getting ahead of myself?
As you can see I have a fair few doubts about continuing now - not that I don't want to, just that maybe I need more of a plan, or another goal, perhaps? Thing is unlike a lot of folks here I'm not that interested in running a marathon, or getting my times down, or being competitive or doing an IronMan... maybe that will change? or perhaps it's more about being able to 'go for a run' whenever the mood takes me, without it feeling like work... but that feels like such a long way off.So, there we go. I'm sure it's all very dull to some of you, but I get great motivation from reading the logs on here, especially the IM stuff and, who knows, maybe someone in similar shoes to mine will get motivation from this.
Anyway, sorry for length, didn't want to hijack your excellent thread! It has certainly helped with my own motivation to date, so thank you - and thanks in advance for any pointers you can offer a 'newbie'! 0 -
Hi Davenewt,
Thanks for the reply, glad to see I'm encouraging somebody. While I'm happy to encourage and help anyone I can, please remember that I'm only a few months ahead of you and by no means an expert.
If you've gone from 0 to 5k in a month you're not doing too badly and I'd be very happy with that. It took me 8 weeks to get to 5k.
If you don't feel like going straight on to 10k maybe do like I did and stick to the 5k for a month and get really comfortable with that before moving on. I had no way of measuring distance so I just stuck to 30 minute sessions which should be roughly about 5k anyway for a beginner. I would suggest changing these sessions about so that they don't get too boring. Make them a mixture of easy, steady and fast efforts. For example:
Session 1
10 m Easy
10 m Steady
10 m Easy
Session 2
10 m Easy
5 x 2m Fast, 1m Walk
10 m Easy
Session 3
30 m Easy
Session 4
10 m Easy
8 x 1m Fast, 1m Easy
10 m Easy
While you will have noticed that they don't all add up to exactly 30 m, they're not too far off and an extra minute or two won't kill you. I use a Heart Rate monitor to judge my efforts but if you don't have one, you should go on the RPE (Rate of Perceived Exertion) scale. You can get more information online about this but it's basically a scale of your effort from 1 to 10. 1 being asleep in bed to 10 being feeling like you're about to die, 9 being you're only going to vomit.
I try and do my easy runs at about 4, my steady efforts about 6 and my fast efforts at about 8. You're easy runs should feel embarrassingly slow and don't worry about the grannies on zimmer frames overtaking you. Steady runs should feel like hard work but not absolutely killer. These are my favourite session as I always feel like I've really achieved something and feel stronger afterwards with just a bit of tiredness in my legs but no pains.
If you can manage to do some cross training ie cycling or swimming it will help build your engine without battering your legs as you'll be using different muscle groups. Also, try different routes to avoid monotony and trail running is great if you have something suitable around you, completely different workout as you're forever up, down, left, right but I really enjoy them.
I would definitely recommend getting the gait analysis done as soon as possible. Try and go to a proper running store rather than a large chain store staffed by students. I won't name any names but you can guess what I mean, just because they offer gait analysis doesn't mean the staff have a clue. It didn't cost me anything and I now know exactly what type of shoes I need to buy in the future rather than just picking them based on colour. I can certainly recommend a top class shop in the midlands but there are plenty more around the country
Anyway, I've nearly written a novel here so I'll let you mull over what I said and if you feel like sending me a PM I'd love to help you out any way that I can.0 -
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Thanks so much, I will certainly mull that info over, very useful Gait analysis next I think... have heard good things about Runways in the city centre so will use that as an excuse to detour on way home from work one day soon.
Oh, and it's taken me 2 months to get to 5k... not 1... I started on 2nd May and did my 5k yesterday, 26th June. "Starting last month" sounds good tho doesn't it, hehehe.
Thanks again! Those mixed sessions and maybe some trail running might be worth exploring for sure... certainly need to mix things up a bit now I think. And I'm getting a bike soon on the b2work scheme as well, so looking forward to that, and some cross-training 0 -
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