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My sporadic running blog
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17-01-2021 12:48pm#1
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Keep up the good work.
Running is as addictive as golf. But it is probably a bit more linear in progression, and probably notbas frustrating
I say this as someone fairly new to golf before it closed down...
Love to get back out for a game, until I slice off the 1st tee, duff the 2nd shot, duck hook the 3rd, hack it onto the green and 3 putt.. Consider throwing the putter at the bag, (deep breathe) before stomping to the 2nd tee to repeat it all again.
At least with running you will have improved after the 12 weeks, golf on the other hand.....0 -
Keep up the good work.
Running is as addictive as golf. But it is probably a bit more linear in progression, and probably notbas frustrating
I say this as someone fairly new to golf before it closed down...
Love to get back out for a game, until I slice off the 1st tee, duff the 2nd shot, duck hook the 3rd, hack it onto the green and 3 putt.. Consider throwing the putter at the bag, (deep breathe) before stomping to the 2nd tee to repeat it all again.
At least with running you will have improved after the 12 weeks, golf on the other hand.....
Thanks for that. I had to stop my update there yesterday, little one broke her leg at the weekend and is demanding a lot of attention. I'll get back to it later on.
Give me a game of golf any day though I am not a fan of the running and I don't think I'll ever be as good at running than I am at golf.... gimme a 3 putt any day
I'm not sure I find it addictive to be honest. There have been a few times when I just didn't want to go out and just pushed the session a day or 2. Other times I have forced myself. TBH hitting my goals on the Garmin is keeping me going. The training plan has a confidence indicator as you can see from the attached and when I started it was mid green, so I'm certainly trending in the right direction.
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right, need to update. I've just started week 7. I missed one training session in the first week, but threw in a 5k run that weekend, so other than shifting a few sessions to different days, I've pretty much stuck to the plan..... well, I thought I was sticking to the plan, see below where I've been going wrong.
Taking inhaler before I run seems to be helping as I've had little to no wheezing and the little has only come when I've pushed it, eg the recent tempo run. I've had no blisters thankfully but the bones were quite sore and I felt mild shin splints in early weeks, taking baths helped and I was not feeling the pinch as much till the last week where the bones have been sore again.
It started with what they call a benchmark run which was a 2 minute warm up and a flat out 5 minute run then 2 minute warm down. I was absolutely wrecked after this. managed .85km in the 5 minutes. Since then each week has been the same, with distances being upped a little here and there. most sessions involve a 2 minute warm up and warm down. Distances are odd, 1.61, 2.4, 3.22, 4.83 km... seems to be miles. this is a summary of what I've done. times include the warm ups and cool downs
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Tempo run
.4km @ 75%
0.81km @ race pace 6:00
.4km @ 75% 10:36
Run
2 min warm up
2 min warm down 2.41km 19:21 3.22km 24:33 4km 31:08 4.83km 37:16 4.83km 35:27 4.83km 35:27
Tempo run
.81km @ 75%
1.61km @ race pace 6:00
.81km @ 75% 22:21 22:03 21:26 20:48 22:04
Steady state run
2 min warm up
Run @ 7:15-7:35
2 min warm down 4.83km 40:32 missed, did a 5km @ weekend 33:51 4.83km 39:04 4.83km 39:08 4.83 km 38:45 6.44km 53:00
Easy run
2 min warm up
run @ easy pace
2 min warm down 3.22km 26:15 3.22km 25:02 3.22km 26:17 3.22km 26:05 3.22km 24:22 3.22km 35:07
I've pretty much stuck to the plan and kept my times close enough in line with what the plan says, some a bit quicker if I could and some a bit slower because I just couldn't. I was taking it easy on the "easy run", as in I wasn't trying to go fast, looking for 7:30 km or so and a little quicker if I was going OK. But that is not what it means and as can be seen with my most recent "Easy Run" I have made an adjustment. That send my confidence needle back into the green
First a bit of good news. I can run without stopping for walk breaks In the last 2 weeks I've set a new mile record twice, it now stands at 9:15. I've also set a 5km record @32:34
I haven't been paying attention to my HR while running, but I do know it gets quite high. I feel I have been improving at times, as in running better with lower avg HR but then it just shoots back up the next run. The Garmin has (as I'm sure is a standard) a few HR zones based on Max HR. So for me this is supposed to be my zone chart and Garmin have names for each zones
Warm Up 88 - 105bpm
Easy 106-122 bpm
Aerobic 123-140 bpm
Threshold 141-157 bpm
Maximum >157 bpm
Most of my running tends to be in the Max zone then threshold. This was something I kinda knew I need to work on & I know Annie posted a thread link earlier which might help me (haven't read it yet but I will). But the last 3.22km easy run was boring as hell. I found it difficult to keep my HR low as I was picking up speed. I'll stick with it though for the next few weeks as I have read this is where I should be concentrating my training.0 -
Bit of a moan, my Garmin is a Vivoactive 3. A super watch, but I've always found it is not as good as my old Forerunner when it comes to running. GPS stats are definitely out, I've read of others with similar issues. The pace is not always correct, I've picked up speed and my watch tells me I'm slowing down and vice versa. It's like there is a delay in it and I know it has me running slightly further distances that what it is telling me. It not a big deal, but when it comes to pacing myself, it's not as good as it could be. I'd use the Forerunner but it doesn't link to the training plan.
Also running in the dark can be a pain because the backlight is supposed to glow when I flick my wrist but most of the time it doesn't.... roll on the bright evenings
I'm considering investing in a new Forerunner/fenix.0 -
This is an example of a typical run. HR is very high. My average has come down since I've started, not by much though.
Was able to control it on recent Steady State run by concentrating but maybe I should be pushing for more in the green?
Discovered this worrying stat last week. My VO2 Max which is supposed to be reasonable accurate as I do use a HR Chest Strap with my Garmin.
This though is even more concerning, I would have thought it should be increasing with training and not falling. let's hope the curve is about to start trending in the right direction from here.
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Bit of a moan, my Garmin is a Vivoactive 3. A super watch, but I've always found it is not as good as my old Forerunner when it comes to running. GPS stats are definitely out, I've read of others with similar issues. The pace is not always correct, I've picked up speed and my watch tells me I'm slowing down and vice versa. It's like there is a delay in it and I know it has me running slightly further distances that what it is telling me. It not a big deal, but when it comes to pacing myself, it's not as good as it could be. I'd use the Forerunner but it doesn't link to the training plan.
Also running in the dark can be a pain because the backlight is supposed to glow when I flick my wrist but most of the time it doesn't.... roll on the bright evenings
I'm considering investing in a new Forerunner/fenix.
Make sure to connect your watch to your home wifi every now and again to update it, friend of mine had a similar issue and when I checked their watch (settings and then about) it showed that her GPS settings EPO was not current.What would you recommend?
If the watch is going to be an everyday fashion item and you can afford them, the fenix watches are great looking, thing is they are heavy and on smaller wrists look big. Another friend has the 45 which does everything they want running and swimming wise, not pretty so (for me) not an everyday watch.
I personally have a 645, Garmin pay and music was the deal breaker for me, you can pick one up for around €250 currently but it is an end of range watch so won't be getting any extras from Garmin.0 -
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Some good info here on Zone 2 training and why - https://youtu.be/ppU_ODUX7ic
10:14... this is useless
That’s a good video for starting out, but I still don’t understand the science of running slow and having to walk haha.
Actually been looking at some of his stuff. Was going to use his calculator but it’s weird and complicated and the results I was getting were not far off what I got by following this.
https://www.myprocoach.net/calculators/hr-zones/0 -
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I’m probably going to sound like some sort of alien now having just landed on earth trying to figure out what is natural to humans!!!!
Been trying to breath through my nose over the last week and am finding it very hard. I seem to naturally breath through my mouth. It’s taking a lot of concentration to inhale through my nose instead. I’m then breathing out through my mouth because it’s easier. Is that good or bad?
Invariably I’ve drifted back to mouth breathing though as the run goes on and I stop thinking about it
I’ll keep trying, but any tips greatly appreciated please.
In other news I was out the other night, got really pissed off when I knew I should be finished but had to continue for a while. Mapped it after. Watch had me do about 250m more than I actually should have to complete a 3.22 km session. If I’m doing an odd run here and there, so what, it’s no big deal. But I’m getting into in now haha and it’s frustrating.
So I bought a Fenix 6s Pro 0 -
I’m probably going to sound like some sort of alien now having just landed on earth trying to figure out what is natural to humans!!!!
Been trying to breath through my nose over the last week and am finding it very hard. I seem to naturally breath through my mouth. It’s taking a lot of concentration to inhale through my nose instead. I’m then breathing out through my mouth because it’s easier. Is that good or bad?
Invariably I’ve drifted back to mouth breathing though as the run goes on and I stop thinking about it
I’ll keep trying, but any tips greatly appreciated please.
In other news I was out the other night, got really pissed off when I knew I should be finished but had to continue for a while. Mapped it after. Watch had me do about 250m more than I actually should have to complete a 3.22 km session. If I’m doing an odd run here and there, so what, it’s no big deal. But I’m getting into in now haha and it’s frustrating.
So I bought a Fenix 6s Pro
Forget what I said about the nose breathing (or research it, google will help with that). I was only trying to reiterate that you need to be running slowly for your easy runs, one way to do that is to make sure you can hold a conversation with someone, another is to slow down your breathing. It's not meant to be complicated, don't overthink it.0 -
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Well I have been meaning to post here for a while. I finished the plan. I found actually having it on the watch/app as opposed to just writing down a plan made it much easier to stick with as you are always notified about the daily schedule and it certainly motivated me. I completed every day, no skips.
I just want to throw this up here, probably more for myself if I want to look back at my progress.
Week 7-10 are here, pretty much similar schedule, got to grips with the HR stuff in this section after previous comments and I actually feel that even though I my HR set up was all over the place before, once I tweaked it, I wasn't actually that far off what I should be at.
Week 7 Week 8 Week 9 Week 10
Tempo run
Tempo run
1/4 @ 75%
1/2 @ race pace 6:00
1/4 @ 75% 1.61km 10:36 3.22km 20:50 3.22km 21:28 4.83km 21:28
Run
2 min warm up
2 min warm down 4.83km 35:27 4.83km 35:03 4.83km 35:22 4.83km 34:09
Tempo run
.81km @ 75%
1.61km @ race pace 6:00
.81km @ 75% 21:15 22:41 21:22 21:51
Steady state run
2 min warm up
Run @ 7:15-7:35
2 min warm down 6.44km 50:52 6.44km 53:38 8.05km 62:53 8.05km 61:11
Easy run
2 min warm up
run @ easy pace
2 min warm down 3.22km 28:44 3.22km 26:04 3.22km 25:33 3.22km 26:49
The Last Week was a little different
It started with a Speed repeats session.
Warm up for 1.61 km and then 4*800m with a 30 seconds recover between each, followed by a cool down of 1.61 km.
Man I gave it everything, it was bloody tough. Possibly the hardest run I've ever done.
then 3 midweek runs of 1.61 km each with the usual 2 mins warm up and cool down.
repeats|47:33
run 1|13:11
run 2|13:33
run 3|13:21
then I took a couple of days off before heading to the Porterstown Parkrun track. 3 Laps of the park is a a good test with some hills thrown in to make it a proper 5k.
Had my daughter with me on her bike and she just took off so when I turned the watch on I didn't give the GPS a chance to kick probably ended up doing about 100m further.... but all good.
The first km I was fast, to fast. 5:53 and that probably included my extra 100metres. The extra effort over the first km or so took a bit of a toll on the rest of the run, but I managed to hover on the 6min/km pace the next 2 km. Into the 4KM I started to feel it, I still held the pace but it was hard.
Last KM, I was slipping. It was mainly uphill, but I knew with about 400m to go it would level out and the last 200m or so was slightly downhill. I was going to miss the 30 minute goal.
A big push though and once I hit the flat section I picked up the pace and with about 250 to go I let loose and went all out sprint.
Garmin has me crossing the line at 29:53, I'll take that 0 -
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It was Easter Sunday when I got the 5km completed in my goal time. I then took a week off running but got some long brisk walks in. I kicked back off on the 10th with a neighbour and did 3km faster than I wanted at about 6:40 pace. In the 11 days since then I've tried to get into low HR Zone 2 running. Find it quite difficult to be honest, was running to fast, had to walk to get HR down, then was running to slow.... some of the earlier runs had lots of time in Zone 1, but I'm getting used to it a bit more now. Still a good bit of my time though creeping into Zone 3 when I have having to stop running. I am not totally convinced that it's going to make me faster though in the long run I will stick with it though for a few weeks and see how i get on.
I do find that going slower, trying to keep the HR down has got me concentrating more on breathing in through my nose and out through mouth. My times are slow (over 35 mins for 5k). I've gotten a good few 5km runs in, a 5 miler and last night I stepped it up to a challenging enough 10km with a few hills involved. I went out to do that with the HR training in mind but I was also determined to run it all and was targeting the steady state run pace from my plan above of between 7:15-7:30 pace. But even if the HR alert beeped I planned to make sure every KM was going to be under 8 min pace at worst. It did beep a few times, but I kept running when it did, just dropped the pace a little. When I got to the last KM, the first half was uphill and the HR alert was red hot, but I kept it as slow as possible till I got to the downhill section and with about 100m I just kicked for home. Completed in 1:16:05 (7:36 pace). 9 mins in zone 3 and the rest in zone 2 so was very pleased with that. I've not done many 10km runs, but of the few I have done, my best time is 1:13:53 back in 2012, so I reckon I could easily beat that now. I'd really like to break the hour, so might just have to make that my next goal.
Can I do 10km in under an hour? Maybe a goal of 3 months and aim for the August bank holiday or is it doable sooner?
And another question for you seasoned experts, Should I do all my runs in Zone 2? Can I do an odd pacier run? I wouldn't mind trying to set a record for my 3km block run and maybe a few fast 5km, not necessarily PB's, but maybe 90% type of pace. If it's ok to throw these kind of runs in, how often?
I'm getting out a little on the bike to and hope to more with the nice weather but will that affect my low HR training and should I be doing something similar with HR when on the bike?
Oh and golf is back next week 36 holes a week is the target 0 -
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I have felt a lack of motivation with no plan to follow so I signed up to 10k plan last night and went out and did the benchmark run, which was the exact same as I did for the 5km, 2 mins warm up and run like Forest Gump for 5 mins and 2 minute cool down.
so last time out (3 months ago now) my warm up/cool down was slow at 8:30 pace. I ran .85km in the 5 mins. I was in bits after it.... for a good while.
last night I was fairly smashed, but felt I most definitely recovered quicker. Not only that, my warm up/down was @7:30 pace and I smashed my own 1km record and managed to complete it in just less then the 5 minutes.
My Vo2 max is now 42 (fitness age of 41), so certainly an improvement on a reading I took in early February of 36 with a fitness age of 58.
You can't see the tailored plan (or even get an idea of what is involved) until you complete the benchmark run but this new plan looks a lot more complicated with goal pace repeats, hill repeats, speed repeats. I think preferred the other one which was basically just go out and run so I'm not sure I'll stick with this one, but for now its something to work on to try and keep myself interested.
Already played golf twice 0 -
missed some of the runs already
but got stuck in the other day and did what they call speed repeats.
it starts out with 5 minute warm up then gets into some drills.
i get the cadence drill (i think) basically 4*30 seconds and quick short steps to build the cadence, which i found to be fairly intence but maybe i'm doing it wrong
then a acceleration glider drill, which i just can't get my head around at all.
you also have to press the lap button between each jump above, i've no idea why but it just adds to the confusion
then the speed repeats, 6*800 m at a "challenging pace but no sprinting" 5:35-5:48, which is obviously quite challenging for me. i was able to keep going for the first 4 sets mainly due to a 3 minute walk in between each, but the legs were in bits. the 5th was a challenge, heavy wind and rain weren't helping but i wasn't to bad coming in at 5:57. pushed it hard for the last set and managed the number just about @5:48. i was never sprinting in any of these. after the last walk, a gentle 7:49 pace jog for 5 minutes to cool down was tough.
in the end 9km done in just over an hour which was an all inclusive avg pace of 6:55. Jelly legs after!
need to read up more on the lap press transition and the acceleration glider drill... anyone done this before can give tips?0 -
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I know zone 3 is not supposed to be great for running in, but as I say, I was bored of zone 2. I have to stop to much and go quite slow.7min+ pace.
so just a test, did 5km there, zone 3 so not pushing it to my limit but still a bit of a test. Was pleased with this result.
I need to set my watch up to beep a bit better when I go high in my zones. Garmin Fenix 6 pro. All seems to happen is a screen flash, would be good to get a whisper in the ear or something (anyone help here?) ended up going a bit more in the higher zones than I wanted but still minimal enough really.
anyway keep it in zone 3 was the target and under 7 min pace. Was doing well for fist 2 kms at about 6:20 pace but settled in then and soon found that at about 6:30 I was tipping the scales into zone 4.
I stopped to walking pace every time I realised I hit zone 4+, and to be honest surprised myself that it was so little at that pace I completed.
30 mins actually looks very much more doable than I felt I was at. Might try get a park run in over next few weeks and give it a lash.
I would love to get myself to a stage where I would be able to out and run (without stopping) for 5km at zone 2 pace in under 30 mins. That has to be my ultimate goal, something I could do twice a week as a way to keep myself in shape and wouldn’t affect the golf to much …… of course I actually feel it really benefits my golf and I’m carrying clubs at the moment.
oh and new runners ordered so they will take 5 minutes of my 5km time soon 🤣
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