Running Thread 16

[emummy]

New thread needed! All runners welcome, whatever your pace or distance.
Cold icy run for me this morning, couple of exciting sliding episodes! Not a fan of the ice...

332.2

Added my 19 miles this month to the total.

Although this has made me look at my miles for the year and have run 622 in 2020! 😁

Just a quick 5k today as it was so rainy and cold! Was happy once I got out though and really pleased my pace is picking up a bit thanks to the interval work.

325.4

Yes, it’s everyone’s total, so you just add on any miles you run.
I used to get a sore lower back a lot, it was getting my hamstrings sorted that helped me. I torture them by sitting on a hockey ball now to keep them in line! I am 49, DH & I both feel that if we get up in the morning and nothing hurts we’ll know we’re dead!

Ha ha yes, goood point 😂

Loving all the chat going on here. It’s great.
Good luck to all those doing marathons and other challenges.
I also have back issues especially if I don’t do my stretches. I have a dodgy sacroiliac joint.
Another muddy run here yesterday. I ended up having to climb through some bushes as the path was so wet. The dog thought it was fun.
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@Iamblossom I have a bit of a tendency to back pain caused by tight hip flexors leading to overarching the lower back. It took me a while to work out that a lot of the stretches and yoga I was doing was actually making things worse because I was doing them with an arched back rather than really focussing on the hip flexor area. James Dunne has some great free videos on hip flexor mobility and technique for runners which you may find helpful.

Managed to find a dryish patch between showers for an intervals run yesterday which makes it
326.8

oooh thanks very much @UnaOfStormhold, I will deffo check them out.

An evening run. Didn’t realise quite how mild it was and ended up having to strip off layers. Also seemed busier out so how to do a lot of dodging
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Intervals this evening round a field slipping all over the place in the rain. Surprisingly enjoyable.

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Looks like there was a number mishap with @IRun4Me 7.1 getting lost?

I’ll leave it for irun to confirm and if necessary fix.

Done a Hiit and some pull ups, just got my hamstring exercises to do once I’ve recovered a bit and started my performance review prep. can I use my years running stats?

Easy run this morning, but short on time as attending- remotely of course- a webinar on sleep this morning

338.8

Amaura I think you’re right the total has gone a bit wrong somewhere.

More intervals tonight.

344.1

Tough run tonight after a week off but feels great to be back at it
347.1

Recovery run today. Legs like lead so I think I may have pushed a bit hard on my long run on Sunday. So unlike me - I blame it on using map my run to try to figure out my pace.

Lots of people seem to do intervals on here. Do you do them on your own?

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Can I join in ladies? I'm a relatively new runner (started in may). I'm really enjoying it! I did a bit more distance over the summer (did a half marathon) but now trying to work on my pace a bit. I do enjoy the longer runs but just struggling for time with it being dark all the time.

I had a couple of questions, what is a sensible aim for a 5k time for woman in late 30's as a relative beginner? I did the half marathon in 2.06 and have done a 5k in 25 minutes but I was VERY tired. I've done a few weeks of interval/hill training since and feel a bit faster but haven't really gone for it again since.

Also, what's the best kind of weight to aim for, for the best times? Is it generally better to be as lean as possible or does strength come into it more at 5k kind of distance?

@Purpleraindeer don't know if I'm doing it right or not but I found it a bit trying to time it etc. so I just have a few routes where a will run faster/sprint between certain land marks or up certain hills to a particular point. I find it so much easier than trying to faf with my phone / watch. It's been really effective!

Intervals I did by myself for a very long time, but recently it’s 50:50.

I prefer doing repeats as that means I have an exact mark to aim for each time and pushes me not to taper off. So I try to run the first one a bit below effort (as you always start too fast) and whatever tree, crack, lamppost I get to, that’s my minimum target. If I was too easy then I reset half way through.

Recovery run today which takes me to 1500 for the year 🎉

@imamearcat aims change depending on what you are aiming for. If doing half marathon training then generally that’s a good way to work on 5kms. First aim though is consistent varied training. Second aim (for me) is to do a times 5km about once a month to see how it’s going, until a I get a PB (even if it’s 1 sec) But! If I’m increasing distance then I let the other race times do their thing and accept what they are. Spring and autumn are PB times, which is when the temperature is right and the ground isn’t too churned up.

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What's your pace on a 5k @Amaura ?

Glad you're back running @Yorensnow.
Welcome @imamearcat. 25 minutes sounds good to me! I'm 49, my 5k PB is 26:31; I'm not a huge fan of eyeballs-out 5k running so I don't always push as hard as I could. If you've only been running since May it sounds like you're doing really well. If you can keep running consistently, and mix things up with some speed work (like intervals) and hills as well as steady and easy runs, you'll keep seeing progress.
I'm a bit wary of aiming for a particular weight, unless you are feel overweight and want to lose some. I think it's really important to be well fuelled for the exercise you are doing; so a good healthy diet and plenty of fluids. If runners go too far and restrict foods too much we are at risk of of damaging ourselves and causing things like osteoporosis and stress fractures. At the same time it can be easy to put on weight, especially training for longer distances when I have to stop myself thinking I can eat all the cake because I just ran 12 miles!
@Purpleraindeer I do all my running alone including intervals, though I know a lot of people find it easier to do with friends or a club; there isn't a club here. At the moment I'm doing 10 minute warm up jog, then 5x3 minutes hard with 2 minutes recovery and a 10 minute cool down. I have a set route I use that's nearly flat - a rare thing around here!

Atm I have no idea what my 5km is other than it’s faster than 23:45 as that’s what I pace my daughter for. I’m not much faster than that currently though. PB is 21 mins. I’m 36, but currently training for longer miles and recovering from a hamstring niggle which means I can’t do intervals or tempo atm really. I’m finding it easier to keep my weight down as I’m running similar miles each time so avoiding the famine feast cycle. Like @emummy I like to do longer runs so I can eat what I think a normal day should be (but my body puts weight on if I didn’t run that) 😂

Next year I have ultra type race (not ultra distance but a large amount of height gain so time on feet is similar) that I want to do so speed drops off.

Welcome imamearcat Sounds like you are doing really well.
To be honest I don’t know what my 5K time is. I just run at a pace and distance I’m comfortable with. Sometimes I’ll do a longer slower run and sometimes a shorter faster one. When I was marathon training I was definitely faster. I am also aware I have slowed a bit as I’ve got older (early 50s) and can be prone to niggles. I don’t think I’m fast but I’m not particularly slow. My half marathon time is normally a couple of minutes over 2 hours.
I think the miles have gone awry somewhere. Never mind.
361.2

muddy 5km over hill and down dale with dogs this morning, just as the sun came up.

366.2

ah sorry added km not miles

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I run hilly muddy 5kms in about 30 mins, flat road ones in about 28.5

My 5k pb is just under 28 minutes, though that was 2 months ago, since which I have been doing either longer slow runs or shorter fast ones lately so I don't know if that's still my pace - hope I have improved that a little.

Got a new 1k pb of 4.37 this morning which I am pleased with. Umming and ahing over whether to do an 8 miler on Friday or continue having an easy week - nothing hurting but generally feeling a touch creaky and stiff and I don't want to overdo it!

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