Runsnetters keep on Mumming

[VeniVidiVickiQV]

May I?

wow VVV you are speeding up your sessions quite quickly.

Did my 1hr 20 on the windtrainer, wasn't too boring as had some comedy stuff on my ipod, plus DH and DS came in and kept me company for the last 20mins.

i'm working next 2 days as DH working from home so will look after DS, so going to run home from work tomorrow and have a swim at lunchtime on tuesday.

Thank you for your kind words!

DB - I have 3 DCs, aged nearly 3, 4 and 5.

Very impressed with the RfLs. Can't wait to hear about Popsycals 10k training programme - how detailed is it?

Hmmm. I knew i had 'gone for it' for the last 3km yesterday but I can barely walk this morning. My knee joints are complaining badly. It is a bit worrying as it is only 3 miles....

I have taken some nurofen and and going to put some deep heat on. It feels like it did when i had the wrong trainers but worse. My trainers can't have 'worn out' already surely!!!!

I need quite a bit of a rest...but next week I am going to have an induction session at the gym at the local leisure pool. My legs always feel better with a bit more muscle in my thighs t o support my rubbish knes.

OK so I feel a lot better now. I am going to ahave a good few days off though lol

My time wasn't as impressive (38 min 50 sec) but given that I had done virtually no training, I felt all right about it . And I didn't collapse completely at the end either. Might even keep doing this running thing....

Popsy, ice is better than deep heat, reduces inflammation - frozen peas in a tea towel work wonders

I'm not too bad this morning but expect to be stiff tomorrow.

Oh and you remeber my shins were hurting and I thought I had shin splints? I got some sports insoles from drfoot dot com and wore them for the first time yesterday - they were brilliant! I'm sure that's why my legs don't hurt today.

I finally got my trainers back on this morning. I started my 5k route with the idea that I'd just see how it went. It was rubbish. I haven't got rid of my cold because after 1.5km I was coughing up lots of catargh (sorry, tmi!) but I ran on to the halfway point and then walked all the way back.

I'll rest again tomorrow, just do a gentle mile on Wednesday and then maybe have another go at a proper run on Thursday.

Went out this am, did 4.5 miles.
But God was it har work, where are those endorphins when you need them?
Running is so odd somedays you feel great others awful, and for no apparent reason either.
Duchess fair play to you getting out there and doing it and with 3 LO's under 5!

I think I'm going to sign up to do the Fleet 10k in October. It seems like a good distance to aim for and a good time scale.

debi - I am aparently doing a 10K at the start of September but am getting cold feet...

wpuld someone who has been running a while have a look at this bupa 10k plan to see if it seems realistic for me given my experience?

I have 8 weeks.....

or do i just do what you are all telling me and increase my distance by 10% a week......

or what mamamoo said:

Have one as long easy slow run i.e at a conversational pace. Gradually build up either distance or time. Add no more than 10 % a week. So eg build up from whatever can run easy now to your 10k distance or just less than this. Or estimate your time eg if think will take an hour build up to say just over an hour easy running.

Have one short interval session eg no more than 30 mins 10 mins warm up then play around with short fasts bursts for last 20 mins eg do 3mins fast 2 mins walking or pyramids eg 1min fast 2 min walking 2 min fast 2 min walking 3 min fast 2 min walking 2 min fast 2 min walking 1 min fast 1 min walking

have one medium run eg slow warm up and cool down and perhaps speed up a bit in middle. Again up to a max of 30 -40 mins is cool for a 10k

extra run could be a short one eg 15-20 mins

OH WILL SOMEONE JUST TELL ME WHAT TO DO LOL!

that bupa plan looks quite good. Pretty straight forward and easy to follow. I'm prob somewhere between weeks 3 and 4 on it atm (have only been going out twice a week though) so should be able to get to week 8 by Oct allowing for a couple of non running weeks when on holiday.
Popsy I reckon you should be fine on that one too, given your 5k time yest. (I'm no expert tho)

hi, im doing my first 10k in a couple of weeks (only ever done 5k previously)
I sort of devised my own training plan. i keep the week day runs between 20-30 mins and have been increasing my LSR (long slow run)every sunday by 5 mins (ie over 8 weeks you should increase from a 30 min run to 1hr 10). As your LSR's get longer you can also slightly increase you week day runs to about 40 mins.

IFSWIM???

I like the sound of that. 1 long run a week sounds ok. Think I'll stick to 2 30min runs a week till i get back from hol then try to do 1 or 2 short ones and a longer one each week.

just had a look at the BUPA plan - popsy you would prob be able to start at week 3 or 4 - no point starting at the beginning if you have just done a sub 30 min 5k

Bupa plan is trying to keep things simple 2 short runs a week with a days rest after and a long run on SUN - not too different to the one I suggested really. The long one is the one that you should run at a blether pace. BUPA increases LSR by 10 mins a week - that will be equivalent to just under a mile if you are at a chatting pace. You will notice that the short runs build up to roughly half the distance of the long run

The session I suggested with fast bursts is one that you should consider if you want to improve a PB/run faster - just gets your body used to a fast pace but allows you to recover by having the walking breaks...also adds a bit of variety if you get a wee bit bored

I think jog Scotland do a good user friendly programme - I will try see if I can find one

Am supposed to be doing teh ironing whilst dd sleeps....trust me to find a running thread

pops you are doing sub 30 min 5kms you are way above the bupa schedual you should go for the 10% per week increase and as has been said think about the speed sessions if you want to increase your strength and speed. Maybe you should look at one of the runners world 10km training sessions. I think they usually give you a program based on the time you are aiming for and your current ability. Most of all keep on eye on how you are feeling with your training to avoid injury and fatigue.

Duchess take it easy you sound like you need to get rid of the cough (and phlegm) before you start training again, your body has a bit of recovering to do.

Did a 10km run home from work, was quite tired after weekends training and wanted to do 7km but did the 10km as wanted to be able to tell you guys that i had done it, hows that for positive inspiration from this thread, it has to be a good thing. having a rest day tomorrow just a swim, and then we are off to scotland for a few days.

debi, mamamoo, and veggiemummy - thanks so much for getting back to me
I was thinking I could start the bupa one a little further in but didn't like to say lol.

So the bupa one is pretty much a 10% ish increase one.....
ok....

Will also pop over to runner's world.....
Though there is a Cancer research one designed by runners' world apparently......

and well done veggiemummy

ok so I have found the runners' world one...

I don't get all the 4x400m malarky.......a bit above my head....

I know Popsy I have no idea what all taht means .
Would need to run with a tape measure!

i find it is better (unless you have a running track in your backyard) to do sprint sessions either at the gym on the running machine, or do them timed with your watch, i.e. 1min fast 1min recovery or whatever the time is you are doing.