What it do all you beautiful posters?
First day of week 4 started today. It definitely kicked my ass a little but rome wasnt built in a day. Its getting easier every week but damn is it still not easy, lol.
How are you all doing? I tried out some of your music suggestions and they were pretty good! The BPM playlists definitely helped me keep a steadier rhythm while I was tired.
I had a couple of Ankle sprains the last month so i started doing stability exercises! They helped me a lot and i've been feeling my feet less wobbly on every step! Yesterday i completed my first 12 Km steady run; got lost on the industrial area of my city in the process but it was worth it! I rested today and i'm looking forward to seeing how i feel tomorrow!
Keep up the good work all! =D
Well done comrade, that's awesome!
What are the stability exercises you've been doing?
I am working through this progression:
Thank you and Keep it up yourself!
I ran 5.2 miles today. I'm pretty sure it's the most I've ever done. It was cold as fuck but I feel pretty great now.
Haven't done any running lately but I did do a 4.5 mile hike on Sunday.
I only just posted to last week's thread yesterday, so I'm just gonna say the same thing again cos I've got nothing else new.
Which is that I went back to my first "post"-covid parkrun on Saturday, expecting a pretty low-turnout non-event, but there were over 200 people there...Awesome to get back to, especially in the great weather, but I did end up getting a bit competitive and going a little harder than I planned to. My running has been almost exclusively of the slow-and-steady-big-volume variety lately so upping intensity like that is a little silly, but fortunately no injuries or anything, and it felt really damn good. I'll be more sensible next week, honest!
And glad to hear you decided to re-do week 3 last week rather than pushing it! In a month or so that slight slowdown in progress will be completely meaningless but you'll have a better foundation, and fuck it, everyone is running their own race anyway.
Might not be the answer you want to hear, but if you look at the elite programs since Arthur Lydiard the overwhelming consensus is that training with lots of volume of relatively slow distance in training is the key way to drop your times, even for 5k etc. Building a big aerobic base is what's gonna really do the work for you.
I'd suggest you could add a shorter-but-faster "tempo" run every week, the intensity is usually described as "comfortably hard" - not all-out or painful but certainly harder than conversational pace. Usually 15-30 seconds per kilometre slower than your "race pace" for the same distance. A similar option is fartleks, where you go for a normal easy run but just decide on a whim to go hard for a couple of hundred metres or so every now and then.
Intervals are gonna help too, though they're gonna hurt like fuck and honestly I feel like they're way more risky for ankle injury than lots of plodding distance. Be really cautious with any speed work.
I went on one of my runs last week at night when I normally run in the morning. I'm in a rural area for work and there were SO MANY stars out (and it was so cold lol) but it was one of my favorite runs I've done.
Seems like I've solidified on 28mins for 5km now, thanks to the FUCKing snow and ice on the ground, can't wait for spring honestly.
Does anyone have advice on beginning winter running?
optimum layering tips, or pace to go for especially when I don't have much grip on my shoes?
This is the first week that the weather has been warm enough to run in without feeling ike I’m breathing liquid nitrogen! I’m trying to get back to doing 5kms three times a week. So far so good.
My run on Tuesday was okay, but I think I could improve my time if I didn’t have to stop every two minutes to jam my bloody headphones back into my ears. I thought it wasthe cable that was the problem so I invested in some Bluetooth ones. However, they still slip out on a regular basis when I run. Does anyone else here have the same problem?
I've tried like 10 different headphones, in-ears, out-ears, bluetooth and wireless and all kinds of other shit in between, the only ones that dont slip out of my ear (or just break because of whatever the fuck reason) are just a straight up headset like you'd use for gaming. Bought one for 30$ or so, only use them for running and wipe them down after every run.
You might get some looks but it's better than having to smash the fucker inside your ear every 10 seconds.
Hmm, that might actually work! Even better, I have a gaming headset that has been saddly unused for more than a few years somewhere in my room. I'll give it a try this weekend, funny looks or not.
I am making quite a bit of a progress, running 5k is starting to get easy and Im starting to increase the time I spend running. Also I enjoy it quite a bit. Overall great success
