Running

Well, that went better than expected…

Wokingham half marathon today, felt like 1:27 shape so went out aiming to get there, but got tucked in behind a group and went through 10k in 40:20 feeling great so kept pushing, ended up with 1:24:20 official time!

1:10 away from a half pb, but didn’t really feel like I had any right to run that fast off recent training so very pleased!

The conditions were better than they have been in the past but it's such a tough course. If you go back the following morning, they have a horse pulling something behind to flatten the route.

How did you get on? I was just outside the top 1200....

Very well done on that placing, I was just over 500 behind you - I'm nearly half a century old though 🙂
Went out too quick off the line (same old story) and just past the brow of the hill felt like I was going to pass out , So slowed down and then felt alright quickly after 😂

Well done 👍

First proper long(ish) run for a long(ish) time today - 1hr 20 up to Ditchling Beacon.

Took it slowly, although I was a the edge of my threshold HR the entire way.

Concentrated a lot on foot strike, hip position and keeping a strong core, as I've been struggling with my lower back recently.

Didn't win any prizes, no PBs (although great work @Sainsburys_Ed ), but it was easily the most enjoyable run for a long while. A stunning morning for it too - brisk wind, blazing sun, plenty of smiley runners saying hello.

Nicely done everyone on this page. It's a smaller milestone that I achieved this morning but I managed to run for 25 minutes without stopping which is somethign I've not done since, well, ever really. Not exactly speedy - I'm averaging 9 mins and something per km - but I'm super proud of the achievement. If I can do 25 minutes, I can do 30 mins. If I can do 30 I can do 35. I'll be up to 5k one day!

Well done 👍

Epic. Don't stop now!

Nice one. The section from Hal Higdon on the value of walking breaks has stuck in my mind since I read it last year. I use walking breaks all the time during my runs now. Makes longer efforts almost enjoyable. :)

I once ran a 2:29 marathon at age 49, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the 1975 Boston Marathon.

If it is good enough for them...!

I’ve always liked that bit of advice!

First run after the weekend today confirmed that I had no right to run that fast at the weekend, 6:32 per km average pace and very sore, hopefully it speeds up the recovery process as it’s less than 6 weeks to Brighton marathon and I better get on the case!

I used to think that any walking at all meant it wasn't really a run, so seeing those times really puts things in perspective.

First 5k for 6 weeks. Need to get back into a proper running routine.

At least the last 2 weeks of Zwift's "Back to Fitness" cycling training programme has taken the edge off running. Had very few bodily grumbles from the 5k - had expected complaints from legs and lungs but it was mostly brain.

I've been doing a lot of run-walk-run as rehab - my cardio and leg strength has precluded any sustained pace, and plodding is exacerbates a rubbish knee.

I've been doing a lot of stringing together short, faster-paced runs, interspersed with walking recovery.

When I was fit, though, and doing mass-start events, I'd still walk through watering stations, as necking water / cooling down, had much higher priority than the <1 second I'd be losing.

Well done.

I run 3k every morning, no need to run further as long as you can stay injury free and run regularly.

Are these things just a guide?

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Yeah, I have a Suunto and the recovery suggestion (which I’ve never really paid attention to) is always massive.

And, agree. Coming back from a meniscus tear last year (on my second attempt, as first time I went too hard too early and hurt myself again) my physio got me to try run/ walking.

It was stuff like 30s run / 30s walk, repeat 5 times, 2 mins walk, and repeat that whole thing 5 times. Slowly increasing the run portion. He focused on “how many minutes of running are you doing in total” as the metric - building that up steadily.

Was all much more restrained than I’d normally do. But I guess that’s exactly why I’ve seen so many physios previously, but haven’t needed to since then.

Snap bro! We’re recovery bff’s.

It tallies with my strava relative effort so I think it’s a decent enough guide. Most I’ve had is 3.5 days, it gave up on hours. Think that’s just how long it recommends you should go before next hard effort.

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Are these things just a guide?

Yes.

Although the figures get more reasonable if you're using the Garmin regularly and Connect has a reasonable grasp of your training status. At least it does for me. Rarely says over 24 hours recovery unless I've just finished something really big for me. The only time it owuld say something like 60+ hours is if I've had a few months off or not been using my Garmin to track activities.

Ha! Just looked to see what it is suggesting as my recovery time after the 18miler I did this morning.

I suspect it's going so high because this is only the third run I've done with this Garmin since new and I had a few weeks off running while I was in Austria.

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looks accurate to me :)

looks accurate to me :)

My legs agree with you.

Jokes aside, my old Garmin that had my training history probably would have said 30 to 48 hours.

how long it recommends you should go before next hard effort

That makes more sense.

using the Garmin regularly

I'm only a couple weeks in so hopefully it settles down.

I ran parkrun full gas yesterday as a benchmark test and it now predicts I could race a 5k 90s slower than yesterday's result. Hopefully it'll learn on that side of things too.

Anyone want this Hoka cap for a tenner? Seems I prefer my bonce au natural a am run.

Worn and washed once.

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