Running

I did a 10km charity run recently and managed on an OK time.
Since the route passes quite close to where I work I figured I wanted to keep trying on a weekly basis over the summer to see if I could improve upon my time. Basically running at full tilt and see where I end up. Other than that I will continue to do a gentle weekly 10k run where I try to stay inside zone 2.
The question is that Garmin seems to think pushing myself on the charity run route is scary stuff that needs proper recovery. (See attached) Is it still sensible to try to do this every weekly over the next few weeks?

2 Attachments

How fucked were you after that run?
An all out 10k race effort every week will take quite a bit out of you.
Could also be Garmin doesn't have sensible HR or pace zones and so thinks it was harder than it was.

Maybe I misunderstood, but are you essentially saying you're planning on running twice per week at 20k, 10k of which being race pace?

I would probably condone a weekly 5k (parkrun for example), but a 10k would be a lot of your weekly mileage at high effort. You'd might see more improvements with more frequent easy runs which don't require much recovery, occasional interval sessions for speed and then fitting a 10k effort fortnightly.

Maybe do the 10k route locally, but do 1k fast, 1k slow etc and see if you can get close to the time you ran in the charity run

I sweated my way to 16:16.96

18m07 season opener for 5km

Wowsers 👏👏

How fucked were you after that run?

Able to cycle home at an acceptable pace (another 10km). Then able to do my weekly zone 2 run two days afterwards without much noticeable effect on fitness levels. But felt a bit jaded overall for 2 or 3 days.

Maybe I misunderstood, but are you essentially saying you're planning on running twice per week at 20k, 10k of which being race pace?

Yes, this is what I am thinking. But I am new to running so no idea of how this actually works longer term.

occasional interval sessions for speed and then fitting a 10k effort fortnightly.

Gotcha.

I’d say that has injury written all over it sooner or later.
If you were running 70-80km per week - 10km at race pace would be fairly normal stuff but 50% of your mileage I think is too high and unlikely to get you the benefits you’d be after.

Says the currently injured runner

A frequently injured runner input.

If you are keen on only two runs a week I’d do intervals with way more chilled than effort. 80/20 is a buzz word vibe but it does work.

I started running in January through C25k and have managed to avoid injury so far and am now running 5-6 times a week mainly by being patient. That weekly 10k dash looks like an injury waiting to happen!

I’m going to start running again.

My last marathon was London 2008 with loads of injuries.

I will have to start from scratch, build in better flexibility, core strength, because I am completely unfit.

That said I’m also swimming twice a week 1600m in 40 minutes

My first target is to run 5km without walking, it’ll be walk-jog-walk-jog-walk-jog walk for a while yet, so couch to 5k in six weeks.

Not sure I’ll ever get to 1hr36min half marathon record again but we will see.

I’ll keep a diary, bought a pair of ASICS Nimbus 26, I’ll upgrade phone so I can use ASICS RunKeeper app. Once I reach that 5k goal.

Things can only get better :)

Download pliability. Do the daily one every day. Do the pre run one before running. Live long and flexible.

Thanks @Thuekr I really appreciate that :)

Brilliant I will investigate that app

Thanks @Thuekr I really appreciate that :)

Off topic: Didn't we ride together in HDiJ many years ago?

I have two pairs of trainers to move on, unfortunately I have a dodgy toe and am having to size up / aim for wider shoes. They are used but have life left. Before I put them on ebay would anyone be interested here? I'd just be after postage, main motivation is to find a new home for them to get a bit more use out of what's left in them. Should be £3-4ish with Evri.

La Sportiva Cyklon, size 47. Bought on ebay. Orig owner said he was injured and had hardly used them, I think that was fair as the lugs were not worn at all. I've added ~200km. Front lugs are now a bit worn, heel ones still nearly new. They are the ridiculous floro-yellow colour. I thought the Boa dial was great. Small tear in some of the vents on one side.

Inov8 TrailFly Ultra G300, size 47. Blue. I've done ~400km running and a bit more walking. Normally you'd think that would be nearly it for an off-road shoe but Inov8's hype about the durability of these might be justified? The TPU boomerang insoles have no obvious packing. The midsole to me always seemed quite heavy and rubbery so I thought not great for faster running, but comfy for walking and slow running which I suppose is the goal of this shoe - it does not seem to have changed 400km later. The uppers are in good condition. The front lugs are worn, perhaps 2-3mm left of the orig 4mm. Heel ones are good.

it's a no for me in the ballot

I’m struggling to remember if I entered this year.

Snap! same for me...

I did enter. I am not in.

Not me, which is ok since I'd worry about being in the right shape even for April 2025 (although I'd defer it until 2026).

Have been successful in the past though, 1 ballot place in about 9 years of entering.

Think I’m nearing 0/12

i`m about similar 0/10 or so