Running

Maybe I’ll film myself in my house/garden. Something to fill a bit of time with!

I’ve really dialled in this pacing thing.

Conversation pace. 6km recovery run.

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I'm sure I've asked the same thing in this thread before, but any tips to get out of a trough? Haven't run since the Big Half. Took a week off, then had the coronavirus for two weeks, and then work and schools were closed, so have been exhausted with the kids and not mentally in form to hit the road. Also drinking more than usual.

Get up early and go for a run. It is done and out of the way then.

Definitely works, I promise

I prefer running in the morning as it gets it done.

I also prefer the morning, but have to be up on my feet for about an hour first until my Achilles eases up and I can stop hobbling.

On the warm-up issue discussed a few pages back, post-hobble I always do a few joint loosening movements (neck, shoulders, elbows, wrists, waist, hips, knees, ankles), and sometimes some glute activation things, but this is mainly because I’m old and knackered.

Everyday running: first km >5min/k pace, then ease into my steady pace.

parkrun, etc.: progressive ~3k up to ~4min/k pace, then 3 or 4 sets of strides (and maybe a bit of arm/leg swinging if I still feel creaky).

Winter Track: 3-5km steady jog, few sets of strides.

Summer Track: as above, plus about 20min of drills.

Racing 60 to 1500m: as above, plus more dynamic stretching, push outs (if using blocks), few more progressive strides – basically takes an hour to get ready for a 7 or 8 second race.

Cooling down? Limping home, or a few times round the track, some foam rolling and stretching at some point. All very rigorous and diligent, and yet I still have issues. What can you do?

How often are you running? Do you have a total elevation gain from Strava or another app? Might be worth avoiding the hills and spacing runs out a little more.

ALSO^ morning all the way. I'm shot by the evening - all day staring at a screen just wipes me out. I like a little walk but no running.

Thanks for the reply, I was exaggerating for effect, but Im really not a runner.

I checked sträva and i gain 75m in my 5km run, its all in one hill. I take around 26/27 minutes to complete usually, but I think I could probably go faster. My park run time from a few years ago on a flat course was between 20-21 minutes, the other runners giving me something to compete against.

Most of the running I do usually is in a game of hockey/football, short 90/100% bursts followed by 50% speed etc. Today I tried a fartlek run around the same route and ran it quicker and was much less tired by the end. I think as i get used to the difference I will get over the uncomfortableness, I think pacing is probably going to improve.

gotcha. Yeah 26/27 min 5km is running in my book - that's the sort of ball park I'm in and it's hilly here around 60-100m of gain depending on route over 5-7km.

Since lockdown I've gone from occasionally running to 40-50km weeks which although isn't loads it is obv a massive jump for me. I really want to run everyday, I find it fun and it makes me feel good - AND my work has a run club and I'm determined to get to the top of the leaderboard lol. BUT I'm also getting really fatigued, doing a 5km has been a slog at times. I had two days off and smashed out a 15km with multiple PBs on Monday.

I just didnt realise how tired I actually was. Dont know if you are running everyday - and you sound like you know what you're doing (I've never even come close to a 20m 5km) but might be worth having a couple days off? Let the runs sink in and get your legs fresh again?

entered the world of garmin and treated myself to a forerunner 245 a few weeks back. Really enjoying it. Following one of the half marathon garmin coach plans, enjoying the structure without having to think about it. On the easy runs it's forcing me to run at a slower pace, and it's made going for a run more enjoyable too.

Is there any counter science to it? Have people here used it successfully?

Obviously my opinion isn't science, but I found the large volume of slow running to be boring. I think it helped with certain aspects of my performance, but at the cost of enjoyment. And the loss of enjoyment in training puts a lot of pressure on the times that you do want to perform.
That is to say, if you don't enjoy training and the race you're training for doesn't go well, it can really fuck with your motivation to continue.
I am a pretty crap runner though, and it really comes down to how you like to train. I hated having to plod around on days when I felt good, and wanted to capitalise on what felt like good form. On the flip side, I'm a complete div who almost always fails to taper properly and have sabotaged many of the big races I'd hoped to perform well in (from a personal point of view, I'm never going to be on the podium!).
Another point is that even doing it for a little bit is really good at demonstrating how useful lower intensity work is.

Good advice. Ive been doing alternate days running and strength work will take a few
extra days off to see if I feel better next time.

I miss competitive sports.

Nice, cheers!

My aim (which is counter really to the point of it I guess) is to use it to increase my 5k/10k times so my easy pace is a bit quicker than it is now - if that makes sense.

Just knocked 30 secs off my 5k! Didn't set out for it, just for a hard run.
Clung on to a target pace for as long as possible then had to ease off in the middle, then went for it again. Target is obviously still slightly out of reach.
Need to learn to stay on top of my breathing and keep it in a rhythm I think. Possibly a little too much caffeine before setting off.

let us know how you get on!

I've just given up 1.5 miles into my Sunday run. My motivation levels are really disappearing with the lack of target races. Going to try going out really early tomorrow morning.

Achilles problems are really annoying. Mine just flared up again and they take ages to go. Any tips?

I saw today that Dulwich college have opened up their playing fields including the running track off college road.

Hmm, where to start…

There’s a lot of literature out there. Current clinical protocols could be summarised as:

Complete rest: no
Stretching: no
Managed load: yes
Eccentrics: yes
Isometrics: yes
Inflexible shoe: no
Stiff heel counter: no
Plyo: not until a long way into rehab
Heavy slow resistance: yes
Direct massage: no
Release of calf muscles: yes

I’ve not been consistently pain-free for nearly 2 years now, always succumbing to my urge to compete (everything from 60m, to XC, to half marathon). So I’m now thinking I’ll forget my goals for this fucked-up season, take a prolonged break from running (an essentially plyometric activity), keep working rehab, reintroduce running VERY carefully a few months down the line.

Best case scenario, I’m able to compete next year; middle case scenario, I’ll be competitive for the National Masters’ stuff in a few years when I enter the 50-59 category; worst case scenario, I’ve left it too long without resting from hard running/sprinting, and sections of my Achilles are irreparably dysfunctional and/or necrotised.

I’m finding it hard to be upbeat about it today.

One salient fact, if your injury is less chronic than mine, and something I’ll be adhering to on my return to running: tissue degradation is a normal response to training, and occurs in concert with tissue synthesis immediately afterwards. But the rate of degradation is higher than the rate of synthesis until 30 to 36 hours have elapsed (more time the older you get). Therefore high frequency training runs a real risk of exacerbating injuries.

I went out early today. So nice to have the world to myself for a while before everyone woke up and got on their bikes 😀

Interesting. Were there people training? Keen to get on a track, though weary if i turn up they'll boot me out.

Didn't really see, but there were plenty of families etc out on the fields.

I think if you were sensible and went early or late (and if the gates are going to open then) then there shouldn't be an issue with it.

Managed a 19:42 5k pb but pacing was fucked so think I could do better. Would love to be able to get sub19 this year.

Cheers. May check this out...

Thank you!

So I should definitely be leaving 48 hours between runs for the foreseeable future?

I’d upped from three to 4/5 runs a week during lockdown - which is probably why it’s flared up!