S7 - Distance/speed is off on the Running workouts

olymay

@brad_olwin said in S7 - Distance/speed is off on the Running workouts:

@olymay Be careful ramping up weekly distances or daily distances, the strain on connective tissues can be significant, most argue that 10% per week is a maximum and every 3 weeks you should back off for a week. Otherwise injuries are common, the calves and Achilles pain/stiffness are a sign you may be ramping up distances too quickly. It takes a long time to be comfortable running 100km or more a week.

Thanks Brad, tha’s some great advice and I have seen the 10% rule mentioned before. It’s definitely something I should pay more attention to. Problem is, I easily get carried away and will do a 10km and feel good after, so will up to an 18km the following week.

When I was running regularly I was running roughly three times a week with rough distances of 7km, 7km, and 14-16km. I increased to do the half marathon trail and hurt the back of my left knee just beforehand and carried it through the race. I then took 4 weeks off to rest it and did 4km one week and 7km this weekend just gone. I think I went a bit too fast as my achilles is very sore.

One of my problems is I know I can run 14km easy with no issue and minimal soreness after, so I should be able to run 7-10km easy peasy. I get bored running short and slow.

This is one of the reasons I want an adaptive training plan that will adjust depending on what I have done. Something that will tell me “today you run this distance at this pace”. I am good at following instructions, but if left to my own then I will often run too far and too fast

Brad_Olwin

@olymay That is why I run trails, rarely boring as they can be wet, snowy dry and there are lots of different trails around me. If I go uphill steep I cannot go fast unless I am doing intervals, sometimes I have to walk. If I did not have the hills and mountains I probably wouldn’t run.

olymay

@brad_olwin fully agree! I much prefer trails

I only get bored with short and slow as it means I end up running the same route every time. I much prefer exploring new places and going long distance.

I live in the middle of a town without a car, so to get to a trail I have to run 1km on road, so a short run means reducing the trail part.

Brad_Olwin

@olymay 1 km not so far. When you take to the trails long is ok if slow. Don’t ramp up too fast. If you have not read the book or perused the website “Training for the Uphill Athlete” is excellent IMHO.

isazi

@olymay I do not know if it is an option for you, but you could bike the first part and then leave the bike and run.

olymay

@brad_olwin said in S7 - Distance/speed is off on the Running workouts:

@olymay 1 km not so far. When you take to the trails long is ok if slow. Don’t ramp up too fast. If you have not read the book or perused the website “Training for the Uphill Athlete” is excellent IMHO.

1km may not be far, but on a 5km route it takes up 2km of the run, so a fair chunk.

The road running part really bores me. I love running on the trails and don’t want it to stop.

But I know you are right and I need to ease back into it. I really need a plan that I can follow, rather than just going off myself

I will look at that book (Christmas is coming, so i’ll add it it my list to Father Christmas )

olymay

@isazi said in S7 - Distance/speed is off on the Running workouts:

@olymay I do not know if it is an option for you, but you could bike the first part and then leave the bike and run.

It would be an option if I had a bike

Sadly the house I am in now doesn’t have the storage space for a bike (I’m not kidding, it’s a 200 year old cottage that was built for hobbits. I’m 6’2" tall and the highest ceiling in the house I can touch with my elbow!!)

I’m looking to move house in the spring and high up the requirements list is a place I can store a bike and have a workout space.

But it’s a great idea once I do get a bike, it wasn’t something I had considered

Jamie BG

@olymay and I am willing to bet there is an even/straight wall/floor in the house and none of the corners are 90 degrees.
Lived in an old Edwardian for a couple of years, and when we stripped the art deco wallpaper the walls came with it – turns out there was 12 layers of paper and the original horse hair plaster. So had to have all the wall replastered, and even then it just evened out the bowing/suken areas. Anything we had to put against the walls (cupboards etc) all had to be boxed in otherwise there were gaps everywhere. Last time I go for anything that isn’t a recent new build (though they have their own issues too).

olymay

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay and I am willing to bet there is an even/straight wall/floor in the house and none of the corners are 90 degrees.
Lived in an old Edwardian for a couple of years, and when we stripped the art deco wallpaper the walls came with it – turns out there was 12 layers of paper and the original horse hair plaster. So had to have all the wall replastered, and even then it just evened out the bowing/suken areas. Anything we had to put against the walls (cupboards etc) all had to be boxed in otherwise there were gaps everywhere. Last time I go for anything that isn’t a recent new build (though they have their own issues too).

Yes! Pretty much spot on!

Although think there is one straight wall in the house, problem is none of the others line up with it

I have to duck through every single sodding door! And even my gf who is 5’6" has to duck to go up the stairs.

It’s a nightmare, but it has character and I love it. It’s too bloody small for me now

Jamie BG

@olymay whatever you do, try not to make any alterations/ update the house - super super super painful.

olymay

@jamie-bg said in S7 - Distance/speed is off on the Running workouts:

@olymay whatever you do, try not to make any alterations/ update the house - super super super painful.

Yeah, we made a few changes not long after moving in and regretted most of it (it’s all worked out in the end, but as you say it was considerably more painful than it needed to be!).

Just going to make it sellable now and hopefully move in the new year. And then I can start work on my home gym