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Runners Thread Continued

625 replies

almost40 · 10/05/2005 13:28

Hi everyone, and congrats to those who did so well over the weekend. I was trying to post a new message on the runners thread, but couldn't because I think there were too many messages (over 800). I have a beginner's question. I ran (walked/ran) everyday for 1 week, then missed 1 week, and then went out this morning, and found that I could not run at all. My ankles are in severe pain when I run, but strangely do not hurt at all when I walk. So I ended up walking the whole way. I just bought new trainers - but I can't imagine that's the problem. Any advice would be greatly appreciated. Thanks.

OP posts:
handlemecarefully · 10/08/2005 11:03

That's a salutory tale! At least I am vindicated then in my enforced idleness.

potty1 · 10/08/2005 11:09

You can have a sick note for a couple of days and then I want you back out there..

handlemecarefully · 10/08/2005 11:10

No worries - I will! I've actually missed it

potty1 · 10/08/2005 11:13

It's funny isn't it? - When you can go out it sometimes takes all your effort just to put your shoes on but when you can't go you're just itching to get out there

handlemecarefully · 10/08/2005 11:15

Yes well it's safe territory to miss it when you can't actually do it isn't it

Gizmo · 10/08/2005 11:27
handlemecarefully · 10/08/2005 11:46

Gizmo - you mean some of your rower acquantainces were literally finished off - as in dead???

potty1 · 10/08/2005 12:16

Gizmo - it's a womens only 5k - bit beneath your abilities I think . It's my claim to fame as in 'I've run in a race with an Olympic medallist' lol. A couple of the Kenyans ran the Birmingham race last year - they'd finiished and I'd only got to the halfway point!

Gizmo · 10/08/2005 14:02

Ummm yes, sadly HMC - chest infections and the sustained anaerobic effort required in prolonged ergo sessions can be a lethal combination for young rowers - it has a habit of showing up congenital heart defects that no-one would otherwise have suspected.

I think running is comparatively safe, but still am always cautious about running for a few days after a chesty cough - keep the HR limited!

Potty1, you do realise I don't do 5ks cos I can't don't you? They hurt! I much prefer a nice, slow controlled marathon.

LOL at your Kenyans: I ran a two lap marathon last year and at the end of the first lap there was lots of shouting behind me. I was just wondering what it was when....BANG....this Kenyan went past me as if he was on a motorbike, leaving me bobbing in his wake like a bit of paper. He wasn't even national squad standard, either

handlemecarefully · 10/08/2005 14:21

Blimey that's awful Gizmo....

Gizmo · 10/08/2005 14:31

Yeah it's pretty grim. I used to love rowing, but if DS were ever to take it up I can just see we'd be having rows about it...

lapsedrunner · 11/08/2005 07:32

Not entirely running related but just wanted to share with you all my excitement, I have followed Prettybirds lead and bought a pair of MBT shoes . Managed to persuade dh to buy them as a birthday present.

I'll let you know if all my aches and pains go and I start walking like a Masai!

Gizmo · 11/08/2005 08:58

...and running like a Kenyan!

Prettybird · 12/08/2005 14:34

Glad to hear it lasedrunner - how are you finding them!

I'm finishing my first week back at work after a forntight off and am absolutely snowed under.

I have finally (this week) managed to get in to a groove with going out running - did 10k on SUnday (roughtly the Glasgow 10k route), a 4 miler in YTuesday and a 6 miler on Wednesday (that one with dh, which was nice) and am planning on going out tonight.

Took my running gear to Greece (had a week on Meganisi) and did manage to get out for 2 2 mile runs - felt inordinately proud of myself given the heat (and the hills) - even though I didn't go that far.

Then failed to make the most of the follwoing week off at home.

Never mind - the important thing is that I will get around the 1/2M in just over 3 weeks time.

What I am still working on is convincing myself that that will be a sufficient achievement and that I should't still be hoping to break 2 hours.

beetroot · 12/08/2005 14:36

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potty1 · 12/08/2005 15:24

How many times a week are you running Beety?

beetroot · 12/08/2005 15:26

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potty1 · 12/08/2005 15:36

3 or 4 as you're looking to improve I think.

I'm in a similar position to you as I do 3 miles in just over 30 mins and I'm looking to do a 10k in October hopefully in 50 mins so need to increase my stamina/speed a bit. I've done 5 miles in 50 minutes but it was a lot downhill .

I've done very little for the last two months and my running mate goes away tomorrow so I'm not likely to be pushing myself over the next two weeks cos I'm crap on my own. We are going out 3 or 4 times a week trying to work up to an hours jog by just adding a bit on each time and also doing some short (and I mean short!) fast bits followed by a very slow jog for recovery.

Gizmo & Twink will probably give better advice than me as I've never run a half. Good luck.

beetroot · 12/08/2005 15:38

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Gizmo · 12/08/2005 15:48

Beety, 35 mins for 3 miles is very respectable. How did it feel (sounds a silly question I know!): were you struggling to catch your breath or do you think you could have had a conversation?

My guess is a run/walk schedule might work very well for you if you don't feel that you have to run the whole thing.

And how much time do you have per week between now and then? Do you think you could do three outings a week?

Gizmo · 12/08/2005 15:49

Oh, OK, 4 outings....hmmmm

beetroot · 12/08/2005 15:49

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Gizmo · 12/08/2005 16:16

Well, it could be possible to run all of it, but funnily enough, run/walk may get you a faster time.

So it rather depends on whether you're interested in running the whole thing, or chalking up a personal best

Anyway, if you have 3/4 outings per week, I think you can probably run it and keep run/walk as a contingency, if you want.

The good news is that you only need to increase distance on one run per week. If you think about how you are increasing your workload, what you want to do is accustom your body to time on your feet and time spent operating with a raised heart rate. So I think I would suggest establishing one day a week where you can set aside up to 2 hours for a long slow run. To try and build up the time on your feet you might want to break the run up with a walk period.

So for the next 5 weeks your long slow runs might look like this (assuming they're on a sunday)

Sun 14 run 3 miles, walk for 10 minutes, run 2 miles
Sun 21 run 5 miles, walk for 10 minutes, run 2 miles
Sun 28 run 6 miles, walk for 5 minutes, run 2 miles
Sun 4 run 8 miles
Sun 11 run 8 miles and either walk for 10 minutes and try another 2 or just try for one more mile.

Remember: you must run these runs much slower than your 3 miler. I don't care if it feels like you're jogging, it's the only way you're going to do it safely . If you can't sing a (rather panty) version of 'The Grand Old Duke of York' you're going too fast. Sounds tedious I know but we're increasing the distance faster than is recommended here and if we're not careful it could damage you.

On the same note, for the next couple of weeks you might want to stick at three outings a week. It always helps to be able to go a bit faster, so you can try using your three mile run as the basis for some speed games (jog first mile, run 3 x 1 minute a bit faster in the second mile, jog home again, sort of thing). For the third session you could try to run the same distance as the first block of your long slow run perhaps.

You'll need to be sure to leave at least one rest day between each run and I would leave two before your long slow run.

If you're still feeling strong after two weeks of three outings a week, then we can try to add one more small session in, which will be at the same pace as the long slow run, but shorter (probably another three miler).

So, to clarify, a typical three outing per week schedule would look like this:

Sun - long slow run
Mon - rest and eat biscuits
Tues - 3 miles with some faster bits and proper warm up/warm down
Wed - rest
Thurs - first block of your long slow run, but a tiny bit faster.
Fri - rest
Sat - rest

And listen to your body - if you have mild pain that lasts more than 5 mins when exercising or a severe pain, stop and walk. If you are sitting or standing still and there is a perceptible pain, then something isn't right and you should think about skipping or deferring any outings.

Sorry, that's a bit of an essay, but hopefully there will some useful bits in it!

beetroot · 12/08/2005 16:20

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Gizmo · 12/08/2005 16:23

But slooooowly Beetroot. Put in an extra walk if you wish.

The problem with this approach may be you die of boredom, rather than exertion!