Running

You're fecked.
I imagine you got the same memo me and Tiswas got. Time to by a Softride tri bike and hit the swimming baths.

Ah maybe that explains why I'm so slow this time out. I'm trying to get back into running for the first time in a very long time. I'm finding it hard to get below 10 min miles, though I do have more than ten years on you youngsters.

The maximum heart rate on there is simply what I have hit whilst wearing an HRM and a Garmin- I t hink it was on a bike that I hit the recorded max, climbing a hill.

What I was trying to achieve was to run to the coffee shop from my flat, which is basically what I would have to do in the morning during the week to get to work (or grab a coffee, then walk over the bridge to work).

The additional condition was that I wanted to do it in 50 minutes or under so as to be able to have a coffee and a shower before I started work if I did it for real.

So I was pacing myself at 08.30 minute miles.

I run twice a week I would say, although I've been lax recently as I've been working on the house and counting that as my exercise.

Ideally I would like to be able to rely on hitting 45 minutes for a 10K reliably, it feels like I'm quite a way from that at the moment.

I was 35 a couple of weeks ago.

Worth working out your true running max if you wanna get all HR scientific.

Presuming you don't want to be running to work at race pace... IMO to commute comfortably in 45 mins you should be racing at 40 min pace.

Consistent 3 x runs per week may help you get faster. How long you been running for?

If it's only a few months don't expect instant results - here's an example of one runners progress since 2002. She's running well over 1000 miles a year (40+ miles a month), 2000 some years. Check out the 10k times in the "Annual Bests" table from 2002 to 2009. Unfortunately the training data is only there from 2006, and we can't drill in to see what was done specifically - safe to say lots of long steady runs though in this persons case.

http://www.fetcheveryone.com/userprofile.php?id=75&show=pb

Everyone is different though, so you may find you need to do more or are lucky and can get away with less to bring about the results you're after. The law of diminishing returns applies when you want to run faster though, as you're starting from a faster time and looking to get quicker than the lady above.

Interesting WAVA widget... work out your time / age versus worlds best...

http://www.pinebeltpacers.org/AgeGrade/newwava.html

For 35 Male 45 min 10k is about 60% of worlds best. 50 min is 53%. Pinch of salt with all such things. 100% would be just under 27 mins.

I've been running since Christmas, so six months really.

3 X runs of 10K per week?

ok, give it time and patience then...

one way you might try to mix up 3 sessions... on a time not distance basis, 1 long steady (hour ish) 1 short bit faster (30 mins at most) and either another of those or dare I say (having never bothered with them) something structured such as intervals work, but under guidance of someone who knows what to do at first (local club session maybe?) - so you can reduce chances of injury.

don't just jump into that, build into it slowly.

or enter a half marathon, and follow a beginners half marathon training plan for 12 weeks from now, will give you aerobic fitness base for working on your 10km once race is out of way.

I tend to fit my running/cycling around family stuff. Basically Mrs + nippas take the car, and I run or cycle depending on distance. wether its off-road or not depends on the route. I suppose this being the west coast of Norway I could also swim anywhere local ish. But swimming in the north atlantic >>>>>>>>>>>>.

htfu

(someone had to say it)

I'll be running round Dulwich Park later if anyone fancies it.

So, had a week off, couple of light runs on and around the beach last week as suggested, came back, drew out my Marathon Programme and started again this week, feeling well refreshed.

Having a break seems to have done the trick, last nights 8 miles left me feeling like I used to, looking forward to the next run. I think, on reflection, i should have left more of a gap than a week between finishing the marathon and starting to train again.

^ nice one, glad you're back on it.

did 6km yesterday, incl 5 fartleks, and no pain in my calfs today

i take it i've crossed the furst hurdle and I'm rid of DOMS?

(it'll prob hit me tomorrow just because I wrote this)

Anyone else doing this on Saturday?

http://www.trionium.com/picnic/

I'm only doing it for the sandwiches at the end.

Anyone else doing this on Saturday?

http://www.trionium.com/picnic/

I'm only doing it for the sandwiches at the end.

not for gold plated diamond filled sanwiches would i even think about attempting that.

Looked at that a few times, a normal marathon was hard enough for me, I plan to finish one of those without walking before I take on anything that nuts...

Just realised that I've already run a marathon since Monday morning, and if stick to my plan I'll have run 42 miles by Friday evening. And yes, I can spell over training!

Looked at that a few times, a normal marathon was hard enough for me, I plan to finish one of those without walking before I take on anything that nuts...

That's the good thing about this one. Because it's steps, you have to walk parts of it.
I did it two years ago and really enjoyed it. In fact, you can guarantee that anything organised by Trionium will be brilliant. The only one I've not done is the Knacker Cracker, purely because of the imagined faff of getting to Box Hill on New Year's Day.
I did the Greensand Marathon with a hangover, so 10K should be easily do-able to complete my Trionium t-shirt collection.

6 hours in the pain cave, not enough stairs training!
Cramps were horrible for the whole of the second lap, and today I'm stumbling about like an old man.
Brilliant day out though, and another chunky medal to add to the collection.

Just got back from 4k + a good round of fartleks. On my last sprint back I meet a miserable guy walking home in the wet, asking me 'what the fuck is wrong with you? it's pissing down'

i smiled and waved and did one more just for the sake of it. really enjoy being out exercising in the wet

(then on the last sprint back I got chased by a staff. win some, lose some)

Running or cycling in the rain is brilliant, once you're wet. The first few minutes is wank, until you're properly wet, but then it's like you have nothing left to lose.
I usually end up singing.

Did my first ever 5km on Saturday, The Hampstead Heath Park Run. 23.48. Off a diet of approx 1 run a week, with no warm up and shattered from a new job. More than a little chuffed as was also told the course was around 2 minutes slower than a flat one (christ you can see my past with Time Trials in that comment can't you?). Before hand I'd have been chuffed with getting around 25-26, now looking for sub 21 before the end of August.

Oh and I'm sure they've been mentioned on here before but how ace are park Run events?

^ park run great, well done on your first one & good luck reaching your target

Running or cycling in the rain is brilliant, once you're wet. The first few minutes is wank, until you're properly wet, but then it's like you have nothing left to lose.
I usually end up singing.

I'm not so keen on cycling in the rain. Mainly because of the maintainance work it creates.

Running in shite weather is brilliant though. Being on the coast we get a lot of blizzards in the winter. You need clear cycling glasses to be able to keep your eyes open, and a head torch to see. The bit that gets the adrenilin going, is the fact that you know you must keep running, to keep warm.

Woke up at 530 this morning to go for another run (It's slowly becoming a routine) first time I've ran though without headphones and it was brilliant I can run at my own manageable pace without running to the tempo of the music.

Regarding distance though (as I'm new to this) when should I look at increasing my distance, and by how much?

Without knowing how far you're running at the moment its hard to say but less than 20% at a time and no more than once per week.