Running

I'm doing just over 2.5 km at the moment. I'm at the point now where I can comfortably run the whole lot, try not to laugh as I'm new to running!

having messed a knee up from too much cycling too soon, i'm very careful when adding km to my running.

started doing 3k, then 4, now i do 5-6 + some sprints and stuff afterwards. Always always in parks, never on tarmac as my knees don't like it at all, i can really feel a difference the day after

basically, i've added 1k every 3 weeks ish, which seems like a good increase while still being challenging?

How do you recover if you've accidentally broken yourself running? I did 9 miles before work this morning (I didn't mean to; I got lost) and I feel like I'm going to keel over any second. I have eaten a gigantic sandwich and will be using my usual method of recovery later (beer and cigarettes) but does anyone have any advice for while I'm at work? I dislike Lucozade.

chocolate bar, and some water. You need your blood sugar to settle. Then try not to sit for too long, and do some subtle stretching.

protein shake ftw

Protein shakes sound a bit terrifying. I can definitely do a chocolate bar though. Thanks!

...and what SF said

The protein shake will help prevent muscle ache the following day. The chocolae bar wll help sort out your blood sugar now.

I did this a month or so ago. I was i a shitty mood, and ran a half-marathon course, bascally out of anger. Nearly did'nt make it home, as the sugar crash whiped me out. It took several packets of Pez to stop me feeling like I was about to pass out.

I feel much better after a packet of Maltesers.

I did 6 miles last night as well... muggins. I am quite enjoying it at the moment though. Till it breaks me.

Just finished a slow 15 miles. Really love running at dusk, so relaxing especially along the canal and around Victoria Park. Good times.

On a less positive note, i've started having a really tight sore spot on my left hamstring just above the knee. I try to stretch it out but it comes back as soon as I start running again

Started off, found a set of VAG keys, the route then got a bit French Farce as I ran from building to building looking for a park warden.

Missed the 50 minute 10K by 13 irritating seconds, but not bad for a treasure hunt (I found a warden in the end):

http://connect.garmin.com/activity/95301381

Getting faster:

[ame]http://connect.garmin.com/activity/96534665[/ame]

My heart rate was weirdly low for my run, I had about 10 bpm headroom at the end of my 5K, dunno if I could have held that pace for another 5 though- I suspect not, much as I'd like to think I could knock out a 46 minute 10 on a Sunday afternoon during a break from DIY.

I did around about 1K to the park as a warm-up, stopped, stretched, then set off round in circles.

Soleus in left leg slightly stiff, but the pre-run stuff seems to have worked as intended.

Which is nice as I usually don't bother with it, but as I was intending on trying to run quickly I thought I'd give it a go.

I'm getting obsessed with heart rate- you did 174 av/179max for your 10K, whilst I was 168/177.

My max seems low, I think my heart may be rubbish.

I'll add that to my saved searches.

In the mean time what can I do to raise my maximum HR?

I forgot to post this earlier but I started running with the Run Dem Crew (www.rundemcrew.com) based out of the Nike 1948 store in Shoreditch. Im finding it harder to motivate myself to do regular runs so I thought joining a running club would be a good way to maintain a routine.

After looking around, Run Dem Crew seemed the least intimidating. So I ventured down on Tuesday and must say had a great time. Everyone was so welcoming and friendly and had a surprising sense of community. I would highly recommend anyone coming along as it's free and is open to all abilities (some of the ladies were struggling running 5k while another guy done the London Marathon in under 3hrs)

Shows what you know- I was doing DIY before my run, hence trips to Mr Coffee Machine every ~15 minutes.

Back to the old days- crush the pro plus, then smoke it off tin foil through a biro.

Then have an espresso.

I'm a new runner.

what would be an idea speed to run at? the first week I ran at something like 6.5mph according to imapmyrun, which i fine was pretty tiring, until I dropped it to just 5mph, a 3 miles run feel quite refreshing rather than a workout.

I did went from 91kg to 79kg in 2 weeks though.

I done that before, it was an easy diet of not eating a lots (1 meal a day, about 800 calories) and running, burning like 400 calories a day.

I didn't enjoyed running last week because I was determinded to keep up the pace at 6.5mph, now running at 5mph is much more enjoyable and feel like a decent workout.

My ribb muscles have stopped grabbing my at lungs, agonisingly, each time I run*. So after a couple of weeks off I did a careful 8km on Thursday. Yesterday I did my fav 18km route, and felt incredibly strong from the rest.

My muscle gaining regime has resulted in a feck load more weight to carry, but also in stronger legs. I'm sure this is an overall loss in running efficiency. But powering myself to the top of the mountain certainly got my adreniline going more than skipping up.

Feel like I've injected my legs with sulphuric acid today though.

(*Recurring injury caused from playing rugby with cracked ribbs. Stupid)

I've just had an email from a mate asking me if I fancy running the Beirut marathon at the end of Nov. I am about to LeJog and I figure a week off after. That would leave four months to get my shit together.

Given that I don't really run (ran the Paris marathon last year and loped round in 4:45 on minimal prep) where might I look for sensible training advice? What kind of time is it reasonable to aim for?

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