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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.
Well, I was!
100 press-ups is ... about 80 more than I could manage though!
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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.
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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.
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ooh, that sounds interesting. Post a pic up next time you are through there.
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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.
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
A windy 5k for me just and off out to eat now, winner!
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.