Running

Join the club I have a 3:02 marathon PB and a 10:01 Ironman PB, annoying to say the least.

Wondering if anyone's got advice on training running and cycling at once? I've been gently getting back into running over winter and now very excited about it and doing a 20k race at end of May. However, the weather has finally turned and I'm trying to kick my butt into gear for a trip to Marseille mountains which will be 10 days before the 20k running.

My aim is to be doing 100-120k rides in Marseille with 1000-2000m elevation without bonking 50k from home. Right now, I'm riding twice per week and have extended my range to around 90–100 Belgian kilometres in about 3.5 hours. Run-wise, I go 4 or 5 times a week with long runs close to 20k and trying to be roughly 80/20 for training. I'd like to do the 20k in about 1hr20m (so 4m/km).

I'm not following a strict training schedule but just get out when I can. The running I have been cautious with as I broke my femur and pelvis four years ago and subsequently am very cautious and do mucho mobility every day. I've had a couple of false starts on the running since the accident, a couple of years ago got a bit ahead of myself and did a couple of sub-40 10k times but then my hips said an emphatic no and I was hobbling round for a few months. I'll turn 30 this year so trying to acquire some wisdom and not obsess about PBs any more.

Ultimately I want to do both these hobbies sustainably and if that means easing off the gas now for longer-term gains I will gladly do that. But would much appreciate any advice on how to improve at both simultaneously.

3hrs 22, really pleased, 23 min PB.

Vibes were amazing, can’t wait for next year!

Your time is great, did you enjoy it?

I reckon it‘d be a good idea to throw in a few sessions a week of run specific strength training.

Personally I find I can sacrifice some of the mobility if I keep up with strength. But then I‘m nowhere near your cycling volume. Around the same on running.

I‘ve found these work for me in the past: https://youtu.be/5-2gUAOnrco?si=Z5p-_pKIM0KwbJwL

https://youtu.be/CqYjxPaMw_g?si=k12JQYF9eZpPpGi3

Well done both, rhb so close, Jimm great PR. I was hanging on at the end but scraped home 39seconds faster than Chester in 03:30:19 so the flat course did its job. Support was epic. And shortcut in to start worked fine, waves were indeed all over the place but the start area on that enormous road was so vast it seemed not to matter and overall feeling was one of well organised. I got my erdinger at the end!

Sounds like it was a great day - well done all! A couple of people from work also went and PR’d, so seems to have been nice conditions etc.

Those 10 days between the cycling and 20k are pretty critical. IMO, use them for recovery and staying loose - essentially a taper.

How many days is the cycling trip? If it’s 3-4 days that’s one thing but if it’s 7-10 of smashing it out in the mountains then obviously a different matter.

Probably don’t need to be running 5 days a week, 4 is probably fine and you can probably keep it almost completely zone 2 (which you already are).

Easy long runs on a consistent schedule just naturally get you faster but if you’re doing cycling as well then drop the 5th run and focus more on recovery.

I'd have to revisit the IM 10hr goal there. Both decent times and the psychology of 2.59 vs 3+ or 9.59 vs 10+ is powerful.

Short answer = there'll be a way to develop both just don't bring in swimming too ;)

Awesome result!

I did enjoy it and am happy with time, it's a benchmark for another go with a bit more of an informed approach, hopefully not a 15yr gap again.

Hope recovery goes well in the coming weeks 👍

Ace result too. Erdinger tasted great for me, how'd you rate it? Glad start arrangement worked for you, I found it OK too after a warmup jog through crowds where I nearly took a swinging portaloo door to the face...

Pb's all round.

I had pizza then 2.5 pints this afternoon too and bodyweight is back to this mornings level.

Cheers! Conditions were near ideal tbh.

Yeah I loved it too, loads of stuff I can improve on in the build up so confident I can knock more time off. Nice to not have some form of ptsd like I had after the last 10km last year as well. Legs are very sore today though and terrible nights sleep.

anyone else used a garmin training plan before?

I was using one and doing fine with it, but I had a few weeks where I didn't run to schedule and also did some longer z2 rides in place of a steady run. Now (in a fit of pique) it appears to have stopped giving me workouts at all. It still shows me that I'm due 3 a week but doesn't tell me what they are.

I'm 8 weeks out from the event I'm training for and reckon i'll probably be fine at this stage but just wondering if anyone else has had similar from their garmin.

Legs keeping you up all night is a sign you pushed just hard enough :p

It’s a weird feeling that. I quite enjoy it minus the not sleeping part.

Well done Manchester runners, was watching the finish livestream today.

I’ve had a few of these lately, think it’s hayfever beginning where the lungs just abandon ship, rest of the body feels great.

Not that it helps you in anyway. Apologies

are you syncing with garmin express regularly by plugging it into your pc? I think it might only download upcoming workouts on your calendar not all of them.

If anyone hears of a Hackney half place going free then let me know. Didn’t get one but quite fancy it

Thanks for these, I've been doing a lot of mobility and a fair bit of core work, thinking of putting some not too strenuous weights in once a week.

Agreed on the gap between cycling and running being key. I'll probably have accumulated a load of TSS in Marseille, for which I'll be aiming for probably three 100k + rides and a couple of shorter ones. Probably will be doing my best to hit that hard as it's the year's main cycling holiday. But I just looked at Strava from last year and this time I'll be heading out with a much better level, so that's reassuring.

And yes also to the 4 days/week running; I do most of it first thing in the morning so starts easy then sometimes do a couple of clicks at "race pace" once I'm properly awake. The one thing I'm thinking is to try to make sure I get a longer run in during the week as this has been knocked out by a couple of dry days where I actually did a ride rather than the long run.

My week roughly looks like this:
Monday - long ride
Tuesday - easy run
Wednesday - longer run/fast run (time depending)
Thursday - easy run
Friday - longer run
Saturday - long ride
Sunday - maybe a short run

Still got these? Been looking at similar so would love to try

Some cracking footage from the Friday Night Under the Lights 10k
at Battersea Park on, er, Friday night. I sneak in (#101) at 11 - 14 mins as I was hovering around the front of the women's race. Quality field, and I was happy to get dragged around in 33:48. Good enough for a top 10 UK V50 ranking so far this year, even though I wasn't even 1st V50 in the race!

Think you can actually cut down a bit and get faster. I’m definitely no personal trainer so this is all subjective broscience but you really need a day of doing nothing.

Monday - rest day
Tuesday - easy run (up to 40 mins @zone 2)
Wednesday - easy run (up to 40 mins @zone 2)
Thursday - ride a bike
Friday - run (up to 40 mins with 20mins at tempo)
Saturday - Long run (2 hours @zone 2)
Sunday - bike

@gdkhgd
(also not a coach, but)
I'm not convinced the short easy runs will add much. If you've got a long run and a couple of long bike rides then I'd say your zone 2 is covered.

I'd add some speed work or strength instead and tweak the above to something like

Monday - Rest. maybe an easy spin or some mobility if you get twitchy on rest days
Tuesday - 15mins warm up into something specific like 6 x 1k @ between 10k and HM pace or similar, with, say 90s walk/jog recovery between each. something that lets you focus on a specific pace and improve your top end, which will make your steady and tempo run pace more manageable.
Wednesday - gym/strength/mobility
Thursday - Bike
Friday - strength/mobility/shortish run/crosstraining
Saturday - bike or long run
Sunday - whatever you didn't do on Saturday