Running for beginners

The Muppet · 31-05-2016 09:10PM

gutenberg wrote: »

I did it! Week 5 Day 3 of Couch to 5K, the 20-minute continuous run My legs felt like lead at the end, and I spent a portion of it running with two fingers dug into my side because I could feel a stitch developing, but it is completed

Congratulations that's a great achievement. You will always remember that run .

The Muppet · 31-05-2016 09:10PM

gutenberg wrote: »

I did it! Week 5 Day 3 of Couch to 5K, the 20-minute continuous run My legs felt like lead at the end, and I spent a portion of it running with two fingers dug into my side because I could feel a stitch developing, but it is completed

Congratulations that's a great achievement. You will always remember that run .

chickey2 · 31-05-2016 09:12PM

gutenberg wrote: »

I did it! Week 5 Day 3 of Couch to 5K, the 20-minute continuous run My legs felt like lead at the end, and I spent a portion of it running with two fingers dug into my side because I could feel a stitch developing, but it is completed

I still remember finishing that first 20 minute run! I thought never manage it, but I did and went on to run a marathon. Keep on running!

gutenberg · 31-05-2016 09:26PM

The Muppet wrote: »

Congratulations that's a great achievement. You will always remember that run .

chickey2 wrote: »

I still remember finishing that first 20 minute run! I thought never manage it, but I did and went on to run a marathon. Keep on running!

Thanks both. I don't know if I'll ever run a marathon, but it was certainly a great feeling to get around the park today

Thanks also to everyone who provided tips about stitches, I have no idea if the fingers-in-the-sides is the cure-all for them, but I think it certainly helped prevent it developing into a full-blown stitch, which would have destroyed the run.

I think I might treat myself to a bath later, maybe with some epsom salts

HigginsJ · 31-05-2016 09:33PM

gutenberg wrote: »

I did it! Week 5 Day 3 of Couch to 5K, the 20-minute continuous run My legs felt like lead at the end, and I spent a portion of it running with two fingers dug into my side because I could feel a stitch developing, but it is completed

Well done, 20 minutes straight running is a great psychological barrier to overcome, onwards & upwards

gutenberg · 02-06-2016 07:56PM

Out again today. I remember earlier in the thread saying I hadn't run further than about 3.7km on any of the runs, then today I ran 4.1km

So I'm getting there! It's fierce windy where I am in the UK, so it was tough going at times!

HigginsJ · 02-06-2016 08:41PM

So I did my 5km runs Monday & Tuesday as planned but my Crohn's disease has been flaring up yesterday & today so I have had to knock my intended 20 minute slow run in the head tonight. Going to complete the 5k race in Doneraile park tomorrow night however come hell or high water. If you see someone crawling over the line that'll be me, if I'm feeling better I am aiming to see 26 something as a final time.

My main concern (Crohn's aside) is that the majority of my runs have been early morning to date (kinda why I was aiming for the final short run tonight to get used to the heat at this time of the evening).

Anyway really looking forward to the race now, will update over the weekend with the result.

gutenberg · 02-06-2016 08:56PM

HigginsJ wrote: »

So I did my 5km runs Monday & Tuesday as planned but my Crohn's disease has been flaring up yesterday & today so I have had to knock my intended 20 minute slow run in the head tonight. Going to complete the 5k race in Doneraile park tomorrow night however come hell or high water. If you see someone crawling over the line that'll be me, if I'm feeling better I am aiming to see 26 something as a final time.

My main concern (Crohn's aside) is that the majority of my runs have been early morning to date (kinda why I was aiming for the final short run tonight to get used to the heat at this time of the evening).

Anyway really looking forward to the race now, will update over the weekend with the result.

Good luck!

And I hope you feel a bit better soon.

livedadream · 03-06-2016 09:01AM

hit my 5km in the sun last night and while i was a ball of sweat after it it was actually okay,

looking forward to the relay now for cork on monday.

being super careful food wise coz of the crohns but the water is still a struggle, i am hydrated and sorted that way but i feel like im swishing water around hahahaa

thank god the run is in the morning!!

best of luck everyone racing over the bank holiday!!

HigginsJ · 04-06-2016 06:57AM

Beautiful evening yesterday in Doneraile, didn't feel too bad (much better than the last couple of days. Absolutely delighted with my finishing time of 26 minutes 10 seconds, bout as good as I could have hoped for. Very hilly course (used to training that sort on my route around home).

Felt strong at my pace throughout the race, wasn't passed in the last 2k (made up a few places actually) so I'm happy with my pacing. The race has made me want to try a few more over the summer now

The Muppet · 04-06-2016 07:21AM

HigginsJ wrote: »

Beautiful evening yesterday in Doneraile, didn't feel too bad (much better than the last couple of days. Absolutely delighted with my finishing time of 26 minutes 10 seconds, bout as good as I could have hoped for. Very hilly course (used to training that sort on my route around home).

Felt strong at my pace throughout the race, wasn't passed in the last 2k (made up a few places actually) so I'm happy with my pacing. The race has made me want to try a few more over the summer now

Congratulatons it's a great feeling to set a target and hit it . I hope the chrons settles down for you soon.

HigginsJ · 07-06-2016 08:25PM

So tonight was not a good night, 6.02kms in over 36 minutes which is very slow for me. My legs felt dead.

There are 3 factors I can think of that caused this

- 8.25km run on Sunday
- 20 minutes of Kettle Bells last night
- Did not drink very much water at all today in work.

Last night was the 1st time I stuck something in on my day off, not sure I will do it again as it did have a big knock on my performance tonight. Was pleased with my long run Sunday on the back of the very pleasing race performance on Friday night. Aiming to alternate long runs (increasing each time I go out, up to 10km) & short runs (5 or 6km) still taking a rest day after each day's running.

What are people's thoughts on working out on your non run days?

Maximus Alexander · 07-06-2016 08:29PM

HigginsJ wrote: »

So tonight was not a good night, 6.02kms in over 36 minutes which is very slow for me. My legs felt dead.

There are 3 factors I can think of that caused this

- 8.25km run on Sunday
- 20 minutes of Kettle Bells last night
- Did not drink very much water at all today in work.

To be honest, in my extremely non-professional opinion the main factor is likely to be one that's not on the list. Off a 26:10 5k, 6km in 36 minutes shouldn't be slow for your easy runs. You should probably be running them slower than that.

HigginsJ · 07-06-2016 08:40PM

Maximus Alexander wrote: »

To be honest, in my extremely non-professional opinion the main factor is likely to be one that's not on the list. Off a 26:10 5k, 6km in 36 minutes shouldn't be slow for your easy runs. You should probably be running them slower than that.

Thanks for the feedback, this is all new to me & to be honest in kind of a mind set that I need to be hitting specific per km times or it's not worth while.

The Muppet · 07-06-2016 08:45PM

HigginsJ wrote: »

Maximus Alexander wrote: »

To be honest, in my extremely non-professional opinion the main factor is likely to be one that's not on the list. Off a 26:10 5k, 6km in 36 minutes shouldn't be slow for your easy runs. You should probably be running them slower than that.

Thanks for the feedback, this is all new to me & to be honest in kind of a mind set that I need to be hitting specific per km times or it's not worth while.

I think most new to running do that ie Go out and run as fast as you can every run .

Do youself a favour and try get out of that mind set . Set one or two days a week for speed work and make all the other days easy .

L

Maximus Alexander · 07-06-2016 08:48PM

HigginsJ wrote: »

Thanks for the feedback, this is all new to me & to be honest in kind of a mind set that I need to be hitting specific per km times or it's not worth while.

It's a very hard mindset to get out of, and a mistake that every beginner makes - 8 months on I still make it myself. But you need to run slow (most of the time) to get faster. The mantra that gets thrown around is "Keep the hard days hard and the easy days easy" and most days should be easy.

Take a look at the McMillan Calculator, I've plugged in your 5k race time and look at the training paces suggested (Click Training Paces on the left). They're not exact, but they'll give you an idea of the ballpark you should be in. (Note: It defaults to paces in minutes per mile rather than km)

HigginsJ · 07-06-2016 09:00PM

The Muppet wrote: »

I think most new to running do that ie Go out and run as fast as you can every run .

Do youself a favour and try get out of that mind set . Set one or two days a week for speed work and make all the other days easy .

L

Maximus Alexander wrote: »

It's a very hard mindset to get out of, and a mistake that every beginner makes - 8 months on I still make it myself. But you need to run slow (most of the time) to get faster. The mantra that gets thrown around is "Keep the hard days hard and the easy days easy" and most days should be easy.

Take a look at the McMillan Calculator, I've plugged in your 5k race time and look at the training paces suggested (Click Training Paces on the left). They're not exact, but they'll give you an idea of the ballpark you should be in. (Note: It defaults to paces in minutes per mile rather than km)

Thanks guys, really appreciate it. Will certainly take a look at the calculator, have shied away from any specific training plans to date but it can't hurt to take a look & give it a go.

Aiming for a 5 mile road race at the start of July (part of the Ballyhoura series) so will take a look at the plan.

thesimpsons · 08-06-2016 02:02PM

found last night so tough - very warm out and as usual started out too fast, had to stop twice and ended up finishing 4km as slow as when I started back in March. think I'll either have to head out early mornings when its cooler. I'm really not designed for heat.

HigginsJ · 08-06-2016 02:16PM

thesimpsons wrote: »

found last night so tough - very warm out and as usual started out too fast, had to stop twice and ended up finishing 4km as slow as when I started back in March. think I'll either have to head out early mornings when its cooler. I'm really not designed for heat.

If you started out too fast that is probably a bigger issue than the heat, you will have seen it said a lot on this thread but slow down, that will ensure you can keep going. Also make sure you are properly hydrated in this weather.

gutenberg · 08-06-2016 02:31PM

I bought myself one of those running belts with a water bottle

Will see how I get on with it, if the weather stays fine (I'm in the UK, and while it has been nice here I don't think it's been as sustained as back home in Ireland!).

HigginsJ · 08-06-2016 02:39PM

gutenberg wrote: »

I bought myself one of those running belts with a water bottle Will see how I get on with it, if the weather stays fine (I'm in the UK, and while it has been nice here I don't think it's been as sustained as back home in Ireland!).

I can't wait for it to get back to normal, that being said I don't think my runs are long enough to have to worry about drinking during the run (should have taken my own hydration advise yesterday!!)

gutenberg · 08-06-2016 02:51PM

HigginsJ wrote: »

I can't wait for it to get back to normal, that being said I don't think my runs are long enough to have to worry about drinking during the run (should have taken my own hydration advise yesterday!!)

Yes, I think the same generally (usually run for between 30-40 minutes), however yesterday when I came home I was drenched in sweat, and gulped about 3 glasses of water in quick succession, so maybe I could have done with water on that particular run. Hence the belt

Will see how I get on!

kazmcdonald · 08-06-2016 07:11PM

As you know I'm doing the couch to 5k. At the moment I do every second day with 2 day rest before moving on a week. Is this okay? I had someone tell me today that if I'm able to do the 5 days I should but I was on the basis that recovery days in between would be of more benefit. (This girl would be a more experienced runner than me)

kazmcdonald · 08-06-2016 07:15PM

Also repeated week 3 and slowed right down to which I am the better for! Seen a big improvement in week 4 day 1.

RayCun · 08-06-2016 07:20PM

kazmcdonald wrote: »

As you know I'm doing the couch to 5k. At the moment I do every second day with 2 day rest before moving on a week. Is this okay? I had someone tell me today that if I'm able to do the 5 days I should but I was on the basis that recovery days in between would be of more benefit. (This girl would be a more experienced runner than me)

There's no reason to rush the programme. Stick with three days a week

HigginsJ · 08-06-2016 11:31PM

kazmcdonald wrote: »

As you know I'm doing the couch to 5k. At the moment I do every second day with 2 day rest before moving on a week. Is this okay? I had someone tell me today that if I'm able to do the 5 days I should but I was on the basis that recovery days in between would be of more benefit. (This girl would be a more experienced runner than me)

RayCun wrote: »

There's no reason to rush the programme. Stick with three days a week

100% what RayCun has said, I find 3 to 4 days a week to be plenty, you need the rest days to allow yourself to recover.

Great work getting to week 4, best of luck & keep it going.

gutenberg · 09-06-2016 11:59PM

Got out again today, a nice run and I finally hit 5k!

I'm not as closely following Couch to 5k now, though I am still loosely trying some of the different days: running for 20 minutes, 22 minutes, etc.

Have developed a pain at the very top of my right thigh though, right where it joins with the torso where it starts to form the 'V' leading, ahem, further south :pac: Probably hip flexors? At times it's almost like there's a little 'bubble' trapped there, making it uncomfortable, but now it's developed into a pain

tailgunner · 10-06-2016 08:17AM

Sounds like a hip flexor issue alright. Do you have a foam roller? I find this stretch really good for the hips.

HigginsJ · 10-06-2016 08:51AM

gutenberg wrote: »

Got out again today, a nice run and I finally hit 5k! I'm not as closely following Couch to 5k now, though I am still loosely trying some of the different days: running for 20 minutes, 22 minutes, etc.

Have developed a pain at the very top of my right thigh though, right where it joins with the torso where it starts to form the 'V' leading, ahem, further south :pac: Probably hip flexors? At times it's almost like there's a little 'bubble' trapped there, making it uncomfortable, but now it's developed into a pain

Congrats on hitting 5k

Hope you get that pain sorted out soon.

gutenberg · 14-06-2016 01:44PM

tailgunner wrote: »

Sounds like a hip flexor issue alright. Do you have a foam roller? I find this stretch really good for the hips.

HigginsJ wrote: »

Congrats on hitting 5k

Hope you get that pain sorted out soon.

Thanks both. I've just tried that stretch you posted tailgunner and it feels soooooooo good

So thanks for the video!

As it turns out I was visiting my folks this weekend so I took the opportunity to have a little rest from the running, to see if that helped with the pain. Sure enough I think a bit of rest did help; I still walked a lot, but the stress of running is greater. Will see how it is when I get back out.

Running for beginners

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