Running

Started running this summer, injured my leg going too fast too soon (think it was the Soleus).

Just stated again, runs of 4 miles, 5, 6 then 7 over approx a week.

Today I ran 2.6 to the gym, then after about 40 mins I ran 2.6 home again.

Friend of mine has just told me that I am insane and that I am doing far too much too soon- true?

An increase of 10% per week is reckoned to be a safe steady increase rate.

Though that's a case of "do as I say not as I do" with me. Depends on pace and terrain too.

My brilliant theory is run as far and as fast as you feel comfortable with: don't get bogged down in measuring miles. 2 7 milers in a few days is just as good, if not better, than a 14 miler all at once etc, and far less likely to tire and injure you.

Do time not distance when getting into (or back into) running. Increase a bit each week, but also cut back every 4 to 6 weeks then build again. There's lots of different approaches to this (e.g. Increase long run only, or introduce extra session and build that etc etc)

Read runnersworld.co.uk beginner guides as already said lots by others lately.

To answer your question, 4 + 5 + 6 + 7 + (2x2.6) = 27.2 miles = another injury waiting to happen if you've jumped straight in from zero here.

Ok, I'll back it off a bit.

My goal was to be able to run 10K, which I have now done- for the first time in my life.

The next (current) goal is to run 10K *fast.

*After that the goal will move onto being able to run 10k fast after swimming and cycling.

Running comes last, so I can literally collapse as I hit the finish line, completely tapped.

Neil, I can recommend (and lend you) the book 'Lore of Running' by Tim Noakes, who is excellent on base training. You obviously have a solid base of fitness from cycling, but running is higher impact and you need to build condition for that.

^^ When you say run 10k fast, how fast is fast?
Edit, and where are you at currently relative to this?

Nigel that would be great- when is convenient for you?

rhb- I'm not sure, I've set myself the target of finishing in the top 30% of a triathlon this year, based on almost no research.

What should I be aiming for?

Google Reigate 10K results 2010. That will give you an idea of good club level race times.

^^ When you say run 10k fast, how fast is fast?
Edit, and where are you at currently relative to this?

I'm a long way away from even trying to set a time I think- it really was a case of finding out if I could run that distance the other day.

My thinking was to run it slowly, then keep stepping up the pace every time I ran that distance.

Scientific eh?

Nigel that would be great- when is convenient for you?

rhb- I'm not sure, I've set myself the target of finishing in the top 30% of a triathlon this year, based on almost no research.

What should I be aiming for?

Depends on how good your swim and bike are! Like the above suggestion of getting an old 10k result, look at prev years London Tri results that'll give you a flavour. Bike splits over 25 miles, following 1.5km swim will mean a fair bit of variation, although less so at the sharper end of things. On phone not computer or else i'd dig some examples out for you.

I'm a long way away from even trying to set a time I think- it really was a case of finding out if I could run that distance the other day.

My thinking was to run it slowly, then keep stepping up the pace every time I ran that distance.

Scientific eh?

Heh, it's as good as most!

Get a hrm, do a max test, a week later run 5km at 85% max, report back here :)

Ok, will do- I have a hrm. My runs so far have averaged 150 bpm, max 173.

I'll have a crack at hitting 200 bpm tomorrow.

Make tomorrow a rest day!

No rush, but do read up on run max tests (so it's a proper measured effort) and then build your training & work out your current pace vs effort around that max.

After this mornings investigations, I can confidently conclude there has been some tectonic activity in Brockwell park. The little hump of a hill is now steeper, and the circumference greater than pre-festive season. Weird.

I am in the Lido gym as I type this and the weights have all got heavier since I last came two weeks ago- something in the local area maybe?

After this mornings investigations, I can confidently conclude there has been some tectonic activity in Brockwell park. The little hump of a hill is now steeper, and the circumference greater than pre-festive season. Weird.

:-) at least you got out.

You need to time your runs properly. Remember, the earth is rotating, so slope gradients change literally all the time.

Also, get some running shoes with big heels - that means you are running downhill all of the time, which makes things easier. Like having a 650c front wheel on your bike for constant downhill.

^ True.

This is how it's done:

And they're in Oz so you know they're serious.

Neil, find a track and run 1500m as fast as you can (after warming up). Do it a couple of times just to be sure. This is going to be the best predictor of times at longer distances, assuming you put in the appropriate training for them. You can do the prediction here:

http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html

I'll be around tomorrow and Sunday if you want to pick up the book. There's also a measured 1500m track across the road from me...

^^You'll notice the girl above is wearing a race number emblazoned with the legend 'THE RAPE' - I'm not familiar with the particulars of this event, but it may explain her speed.

Google Reigate 10K results 2010. That will give you an idea of good club level race times.

Here are the results of the Reigate 10k in histogram form. Note the spike around 40 mins! Over-plotted normal distribution shows that 50 mins is the time to beat to be faster than most.

I seem to recall I was closer to vomiting that spiking at 40 mins. But at least the finish was downhill.

Should have said those are just the men's results. It must be quite a hilly course as a flat 10k would usually have someone coming in close to 30 mins.

34.29 won it. It undulates a fair bit. Also, there is a substantial bottle neck at the start as you leave the park gate. If you aren't up the front, you end up walking in the crowd, which costs you dear, as I found out. Not least as you then trash yourself getting past all the knackers who knew what they were doing.

It was also a very hot night, which probably didn't help a lot of people.

Neil, find a track and run 1500m as fast as you can (after warming up). Do it a couple of times just to be sure. This is going to be the best predictor of times at longer distances, assuming you put in the appropriate training for them. You can do the prediction here:

http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html

I'll be around tomorrow and Sunday if you want to pick up the book. There's also a measured 1500m track across the road from me...

Tomorrow I have to wait in all day for a washing machine delivery- that said it might come at 08:01, then the rest of the day is less structured.

I like the sound of having quick run down the track to set some markers, I'll text you if the washing machine comes early- otherwise see you Sunday.