2020 Fretboard Virtual Running Club

drofluf

Just back from a very wet and windy 5k. 

TTony

I come to ask forgiveness oh Fretboard virtual runners as it is many days since my last run and my last post.


Various things got in the way of running during the week, so I've slipped a few days behind the c25k schedule.

Today I felt pretty heavy and not at all like running, but if I didn't do it today then who knows when, so ... to the gym (room) I went.

Pushed it a little harder/faster than the schedule asked ...

....

....

.... and I just did 5k in 32mins and 34 seconds.

That was on the basis of the week6/day2 schedule of walk/jog/walk/jog/walk, although I extended the jog periods a minute each and added a 3min/7mph run at the end to hit the 5k. 

Happy me.

TTony

mcsdan said:

Aiming to up the distance next year with a race coast to coast across Scotland at 218 miles. Going to be interesting that one!!

And I was happy with 5k.

Well, I was!

Deadman

Great stuff Tony, well done mate!

Deadman

I've added beginners yoga (no laughing at the back) and the 100 press up challenge to the mix just to keep the fitness interesting. Not that I'm bored of running (yet!). 

djspecialist

Deadman said:

I've added beginners yoga (no laughing at the back) and the 100 press up challenge to the mix just to keep the fitness interesting. Not that I'm bored of running (yet!). 

I've been doing yoga (once or twice a week) for about a year, and definitely feel a benefit in terms of flexibility.

100 press-ups is ... about 80 more than I could manage though!

Deadman

Ah, cool @djspecialist that's all I’m wanting to feel the benefit of.

I can’t even manage 20 good form press-ups yet! It’s a build up over a number of weeks. I did get to 70ish non stop good form last time. It’s a great strength builder.

fields5069

5.5 miles today, along a much emptier river Usk.

AustrianJohn

Deadman said:

Wow @mcsdan I remember some of the distances you were putting in back in the 2017 thread, incredible! What's the furthest you've ever ran in one stint?

6x 30 min runs this week. Interval running mixed in, I'm really enjoying that bit. It gets me sweating even if I'm only warm up to that point.

Start weight 6 Jan, 14st. Current weight 13st. 

Impressive.

mcsdan

TTony said:

mcsdan said:

Aiming to up the distance next year with a race coast to coast across Scotland at 218 miles. Going to be interesting that one!!

And I was happy with 5k.

Well, I was!

Well done Tony, you've done really well and in a good time too. Should be very pleased with yourself.

Speed and distance are not what matters though. It's the discipline to get out there running and to enjoy it. Well most of the time lol

mcsdan

fields5069 said:

5.5 miles today, along a much emptier river Usk.

Nice. I ran along the Usk last year and onto the Taff trail before heading into the mountains. Lovely place. Hope to be back there in May.

fields5069

mcsdan said:

fields5069 said:

5.5 miles today, along a much emptier river Usk.

Nice. I ran along the Usk last year and onto the Taff trail before heading into the mountains. Lovely place. Hope to be back there in May.

My bit of the Usk is picturesque in a different way. It's always nice to see one of the very few still-functioning transporter bridges where you can walk across the top. Not in this weather though!

mcsdan

fields5069 said:

mcsdan said:

fields5069 said:

5.5 miles today, along a much emptier river Usk.

Nice. I ran along the Usk last year and onto the Taff trail before heading into the mountains. Lovely place. Hope to be back there in May.

My bit of the Usk is picturesque in a different way. It's always nice to see one of the very few still-functioning transporter bridges where you can walk across the top. Not in this weather though!

ooh, that sounds interesting. Post a pic up next time you are through there.

fields5069

It's my standard run actually. It's a bit industrial but has it's own beauty as I run towards the modern docks. I'll see what I can do, I have no protection for my phone though.

mrkb

Another 3km done this afternoon - that’s 9km completed for the year now!

TTony

TTony said:

.... and I just did 5k in 32mins and 34 seconds.

^^ But that was 2 days ago.

Just off the treadmill, and did the 5k again (slight deviation from the c25k schedule again!) in 30mins and 22 seconds.

That was the 4min "brisk walk" warm-up, followed by running at 6.5mph and then 6.7mph for most of the time. 

So I reckon 5k in 30mins is very do-able.  But I might revert back to the c25k schedule for a couple of days next week rather than pushing too much too soon.

Iamnobody

Well done everyone.

With the greatest of respect it seems we are mainly ‘of a certain age’ here.

Don’t forget how important stretching and warming up/cooling down is; I did and now my knee is protesting and there’s no running for me at the moment. 

I for one one would be grateful for any advice on this subject.  I thought I was being cautious - buying decent shoes, not overdoing the frequency and distance etc but I’m more than willing to admit I got it wrong.

I’ve found this so far:

https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/?tabname=how-much-exercise

King85

Personally I never stretch or warm up for that matter and whilst that's purely anecdotal I think focusing on form when running is a much better method of reducing injury. I cringe when I hear someone running and I can hear their feet stamping down,etc.

A windy 5k for me just and off out to eat now, winner!

mcsdan

UK Athletics advice is to use dynamic warm up exercises such as side steps, high knees, gentle jog, skipping, heel flicks etc anything that helps the muscles warm up but also raising the heart rate.  Running drills are good too and also work on technique. Raising the heart rate is very important.  Static stretching is shown to reduce strength and doing so when cold can cause more problems. Post exercise, static stretching is good.

mcsdan

Iamnobody said:

Well done everyone.

With the greatest of respect it seems we are mainly ‘of a certain age’ here.

Don’t forget how important stretching and warming up/cooling down is; I did and now my knee is protesting and there’s no running for me at the moment. 

I for one one would be grateful for any advice on this subject.  I thought I was being cautious - buying decent shoes, not overdoing the frequency and distance etc but I’m more than willing to admit I got it wrong.

I’ve found this so far:

https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/?tabname=how-much-exercise

Most issues with knees stem from a weakness or imbalance above or below the knee i.e. ankles or hips. So I'd be inclined to do some ankle stretches and basic strength for the hips e.g. clams, squats, etc. Most runners are weak in the hips and a little strength work goes a long way and alot can be done with a resistance band or body weight.

Tightness in any of these areas can also pull on the knees so a physio session can help address this.

Also make sure your foot isn't landing in front of your body. To address this increase the amount of steps per minute i.e. cadence. Think shorter steps but more frequently.

Hope this helps