The Fretboard Running Thread 2023

chrisj1602

Got an interval run in this afternoon after a month off.  I started up again in November last year and got a few 5km runs under my belt then got ill, then got ill again!  Was glad to get out but wasn't 100% so thought some intervals would be a better idea.  I'm aiming for the Manchester 10km in May, then hopefully my first half marathon later in the year.  I am overweight at the moment so need to work on that too.

PolarityMan

Did first run of the year yesterday. 5.8km in 40 mins. Well down on my performance from last summer

26.2

Bidley said:

Just had my second key run of my marathon training. 1 mile easy, 4 miles tempo then 1 mile easy. Felt really strong and could've done more. I was doing 14-15 miles at a slightly slower pace leading up to Christmas so I feel like I made the right choice in skipping the first 6 weeks of this plan.

The biggest challenge will be the speed work - but isn't that always the way

Easy 12 miles on Saturday morning which I'm looking forward to.

Good work! I’m doing a half tomorrow, park run on Sat if it’s dry and 10K on Sunday. 

Iamnobody

Here you go @Bod ;

I haven’t got the exact links for what I do as I picked the ones from different web pages and videos. 

I’d find 4 or 5 ones that you really feel the benefit of and use them. The key message I’ve taken away is the dynamic warmup needs to be just that and the static stuff is only for after the run. I tend to do about 5-10 mins. 

Get the major muscles stretched out afterwards basically quads, calves, hamstring glutes and hips - I also like the standing ITB stretch. 

I haven’t had any knee problems or leg issues for a long time -
basically since I started stretching. My back has me down but that’s only been after marathon training - I think that’s a time on feet/strength thing more than anything. I do separate back exercises and strength work now.

Also look at some core and strength work (if you don’t already) even if it’s just planks and body weight squats it’s worth doing. 

Warm Ups

https://www.runnersworld.com/training/a20865088/pre-run-warmup/

https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/

https://www.womensrunning.com/training/best-dynamic-stretches-runners/

Stretches

https://origympersonaltrainercourses.co.uk/blog/stretches-for-runs 

https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-stretch-after-exercising/

Bod

Thanks @Iamnobody that's amazing.  Plenty to go for there.  

relic245

PolarityMan said:

Did first run of the year yesterday. 5.8km in 40 mins. Well down on my performance from last summer

If you got there once you can get there again. 

Bidley

chrisj1602 said:

Got an interval run in this afternoon after a month off.  I started up again in November last year and got a few 5km runs under my belt then got ill, then got ill again!  Was glad to get out but wasn't 100% so thought some intervals would be a better idea.  I'm aiming for the Manchester 10km in May, then hopefully my first half marathon later in the year.  I am overweight at the moment so need to work on that too.

Sounds like a solid plan. Not sure I'd do intervals as a first session back from illness but you do you how did you get on?

26.2 said:

Good work! I’m doing a half tomorrow, park run on Sat if it’s dry and 10K on Sunday. 

You're an animal

Bidley

PolarityMan said:

Did first run of the year yesterday. 5.8km in 40 mins. Well down on my performance from last summer

And yet infinitely better performance than sitting around in your pants

joneve

STILL not managed a run yet, but went for a lunchtime walk to get some movement in. On top of eating MUCH better than I was before Christmas, and doing 100 pushups a day. It all helps. 

hopefully sneak a short run in at the weekend or if not, early next week. 

26.2

Bidley said:

chrisj1602 said:

Got an interval run in this afternoon after a month off.  I started up again in November last year and got a few 5km runs under my belt then got ill, then got ill again!  Was glad to get out but wasn't 100% so thought some intervals would be a better idea.  I'm aiming for the Manchester 10km in May, then hopefully my first half marathon later in the year.  I am overweight at the moment so need to work on that too.

Sounds like a solid plan. Not sure I'd do intervals as a first session back from illness but you do you how did you get on?

26.2 said:

Good work! I’m doing a half tomorrow, park run on Sat if it’s dry and 10K on Sunday. 

You're an animal

Haha! The half was pretty grim - decent rhythm until about 16K then it got pretty hard. I need some more miles under my belt really. It will come. 1:54 was ok I guess. 

Rock and roll landmarks I ran past on my run today:

- Dave Gilmour’s houseboat
- Charlie Chandler’s shop
- Charlie on his bike 
- the site of Teddington Studios
- the site of the former Madingley Club, where the Beatles did a few photo shoots
- Eel Pie Island 
- Pete Townshend’s house on the Embankment in Twickenham 
- The Barmy Arms, the site of the first public performance by the then Declan MacManus

RedRabbit

Day 2 of c25k done.  It should have been on Wednesday but some sort of bug (possibly covid) has had me stuck in bed the last 3 days.  Today was tough but I knew if I didn't get it done I'd risk losing all motivation for it and just not bother taking it any further.  Planning on doing day 3 tomorrow so I can get back on schedule next week.

Running a full 5km feels a long way off but I know I've done it before and more so there's no reason I can't do it again.

Bod

Just back from my third parkrun, and it's the first time that I've managed to run the whole thing - 33:32 this time.  Really chuffed with myself.

26.2

Bod said:

Just back from my third parkrun, and it's the first time that I've managed to run the whole thing - 33:32 this time.  Really chuffed with myself.

Nice work Bod! 

d8m

7 miles this morning, trying to slow down a bit to increase the mileage but it was hard work on the legs as they were still feeling Wednesdays interval session. Going to aim for 8 next Saturday.

roundthebend

First 5K of the year today, and since October too I think. 28 minutes. That's a good start back. Wife joined me for the first mile too, even with a hangover.

Bidley

Great work everybody! Good start to the year.

12 miles done, first long run of the training plan at planned pace +30sec. I thought it would be a piece of piss but christ, running slower is tough on the joints. Today was all about time on my feet and building endurance, so mission accomplished I guess.

Also I've worked out that the longest run of the plan is the same weekend as Cambridge Half - typical. I'll have to do some juggling.

26.2

Didn’t do park run as it was raining hard. Felt bad about it all morning so I’ve just done a 10K - in the rain

MrTee

Checking in to this thread, seems like fantastic motivation and keeping myself accountable. Just logged 4th 10km of the year so naturally started too keen/fast/heavy considering I'd had a 6 week layoff but managing to keep them at 50-53 mins. First runs I've ever done with a (smart)watch, I find running to, and monitoring, pace really difficult!!

Iamnobody

Enjoying the positive updates gents. Keep it going.  

d8m

Bidley said:

 I thought it would be a piece of piss but christ, running slower is tough on the joints. 

I find that when im trying to slow the pace I have a tendacy to bounce more, which does my knees no favours!

Well done on all the running this week everyone, not easy when the weather is so bad 
Highest weekly mileage on Strava since middle of September for me so chuffed!