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Yeah I suppose it'll depend on the week, good weeks like we've had with dry weather I might prioritise the cycling, with a run or 2. Crap weather I can bang out the miles running.
Before I had 3-4 weeks off running I was had done a couple of 10-11k runs, I'll get back to there but my it's gonna take my legs a few weeks to get used to it again, I suppose as long as I'm running one or two times a week I won't have the 'reset' that I've just had.
90 mins on the bike is definitely much easier than 45 mins running, and tbh after a normal 6.5k run like today I don't feel like (and my garmin backs this up) I need a rest day the next day, so I'll probably be OK running/riding 5/6 days a week total with a day or 2 rest.
Those who ride and run a lot, how do you do it? Would doing 2 or 3 longer runs be better than doing 3 or 4 shorter runs? Those sort of runs I’d need a rest day after, although the MTB rides wouldn’t be a big one – maybe 1000ft climbing and 20 miles max.
I wouldn't say I'm an example of someone doing big miles on foot or by bike tbh, but I find they complement each other fairly well.
Try and up your miles a bit, even if you have to slow down, I try to stay above 5 miles, ideally 7 or 8, and will happily do that in the morning, then go to my local trails in the evening, maybe 15 miles and 1200' of climbing.
Sometimes my legs feel heavy from running, but spinning them out on the bike helps, and after a few miles they feel good again.
As @Nobeerinthefridge says, to avoid injury you just need to build up the volume slowly, trust me I know I've been there. Its perfectly doable, I've managed to build up from 30km to 75km run weeks now. This is then on top of a couple of gravel rides a week usually 50-100 km. Most run programs tend to have you do one slower long run a week. So perhaps look at getting that into your routine somewhere.
I think the key is to let your body adapt to the new stress your planning on putting on it. Do less intense/shorter runs and combine it with the cycling and see how it goes. Don't push things too quickly, let your body adapt and then if you feel like it increase intensity or distance as you see fit. Build it up slowly.
I've dropped-off my running past week or so, picked-up an injury of sorts right at the top of my right hip, feels like I've bashed it against it something but happended near the end of my last run. Hopefully chiropractor on Friday will have some thoughts as I'm missing it.
Doing a run in the morning then bike in the evening is usually fine, although obviously your pace on the bike might suffer a bit. The other way round is tougher. (I'm ignoring triathlon brick workouts as they're a bit more specialist).
At the moment I'm doing something like:
Running: Mon (slow/recovery)-Wed (intervals) -Fri (tempo/hills) -Sat (long, usually mountain)
Riding: Tue - Thur - Sunday (long ride)
If I wanted to add another ride in it would probably be an easy recovery ride, probably on the Friday.
Most of my runs are 'slow' now tbh, around 6:00 - 6:20 /km - I'm happy at 5:30 /km on road and am pushing 5:05 /km for 5k as my fastest pace. I'd rather focus on building the length of my runs than speed - getting comfortable with 10-15k runs is a target.
I think just building up slowly on both counts is the way to go 🙂 If I was to do a run and ride on the same day it'd be a few hours apart so might be pushing it a bit. 4pm run and 8pm ride...
Interesting reading all.
Had a terrible run today and had some bizarre heart rate data. I did a hard interval session yesterday of 3 minutes zone 4/5, 2 minutes recovery x 5 which went well, but I was tired as expected. Did the speed bit between 3:50/km and 4:20/km as gradient involved.
Today was a 40 minutes zone 2 run. The legs felt a bit heavy, as expected, but my heart rate reading suddenly jumped from 145 to 165+ on a downhill after 10 minutes and stayed there for the rest of the run. I certainly didn’t feel like I was pushing my max heart rate from perceived effort as I was running slowly, but could this really have happened? Is this a sign of overtraining or just a dodgy hrm?
I didn’t feel great during the run and got slower trying to keep breathing in check, legs were heavy and feel shattered now. Any ideas welcome! Thanks.
Here is Strava link: https://strava.app.link/b7RgmQMpo7
If you're using Strava might be worth keeping an eye on https://intervals.icu/ to keep track of the total "load" and building that up slowly, does a reasonable job giving a number of how "hard" a workout is, bearing in mind distance and speed etc.
Though does seem to count bike rides higher than runs which doesn't feel quite right to me, a run that felt hard scoring less than an easy ride.
Any one else having difficulty finding trainers? I wanted some new Nikes and struggling to find much in my size - guessing it’s the lockdown effect...
@dashed, there’s new Nike shoes out soon that may also explain the shortages. The new Pegasus came out last week, and there’s a few other models imminent too.
Cool - thanks. I’ll hold fire on new shoes
Well I managed a 10 min jog a min walk a 10 min jog a 1 min walk then a 15 min jog, my covid recovery has really come on this week , very pleased to be getting somewhere now
Well done firestarter, best of luck sir.
Dashed - it's murder, sportsshoes has hardly anything in my size, not just bikes that have been flying off the shelves!
So my 'local' trails mean 16 miles and 1800ft of climbing... haha.
I'll try and keep these to a couple of times a week max while also trying to run 15-20k and building this up. I think 24hrs or so rest from each of these will be fine.
30-40 miles of mtb and 20k running seems a good place to start. Sorry for the mixed units, I wish strava would let you see runs in km and rides in miles!
Cheers nobeer it's a long way from my ultra runs but it's a start
I always tend to run more in the winter time (I do struggle keeping a bike clean after every ride), but this year I alternate run / ride . not training for anything specific just trying to slowly build up the running miles 11.5miles yesterday. slow and steady and enjoy the journey.. currently running inov8 terra ultra (zero drop) and love them.
I do find the running helps to stabilise my knee muscles and you defo get more bang for the buck time wise. but a sweet singletrack is pure bliss.
would love an ultra at some point (never done a marathon ) maybe the Iceland Ultra. happy running riding
Amazing and perplexing machine, the human body. After feeling awful on Wednesday morning on a slow run, with an elevated heart rate and feeling ill, I rested and went out last night to meet some club mates (at a distance) to do a recce of the 10K course at Nonsuch for a couple of weeks time. I was offered a lift there but decided to run the 5K there intending on doing one lap of 4.5Km then run home.
Running at a conversational pace I felt good so did the 10K, then ran home, did a loop to make it 21.5Km and have bagged my first half marathon and longest run by 4km, all the while feeling my body was working well, being able to keep the heart rate in zone two while still running at a steady 6min/km. Not fast, but that's not the point, it felt easy and relaxed. I feel the plan is coming together!
Good job @root-n-5th, always nice to set a new personal best 🙂
I did hill repeats this morning and as usual the hardest bit was getting out of bed, once I was up and out I enjoyed it. Prior to WFH I hardly ever went running first thing, and it's a nice way to start the day. Now busy making plans for tomorrow, with presumably another mountain to climb somewhere.
Well done root!
Minor feel good Friday for me too. Similar to root, last few runs have felt real hard work, even walked some of the hillier bits, but today after a late night and wine last night I've ran my quickest ever 5k (24m50s). Wasn't even going to bother going out as I felt tired and crap.
Excellent! I’ve had a few parkrun pbs after late nights and beer. Must be all those carbs and maybe the anaesthetic qualities.
Aaaaaarrrrrggghhhh!!!!!!
Toes hurting again. I’m cursed, cursed I tell you. The toe box in these new shoes couldn’t be any bigger. I give up, I might get the loppers out later.
Race to the stones has gone virtual this year, with free entry and do a sponsorship bit for charity. Log your miles for a week and challenge yourself.
Usually a 100k ultra.
https://www.racetothestones.com/virtual-challenge/
@loum Might try that, cheers.
Any headphone recommendations for someone whose ears don’t confirm to normality - things don’t stay in them?
Thanks.
Any headphone recommendations for someone whose ears don’t confirm to normality – things don’t stay in them?
Jabra Elite 75t, they fit securely and work well.
Any headphone recommendations for someone whose ears don’t confirm to normality – things don’t stay in them?
I'd look for something with hooks over the ears.
Check the reviews on Scarbir. He likes these Mpow Flame Pro, I'm going to buy some soon.
https://www.scarbir.com/tws/mpow-flame-pro-review
In ear buds never work for me, so I ended up with these at Christmas
Magnetic hooks over ears and work very well.
Bought myself a pair of running shoes, so me and the OH could do a sport together and be reasonably equal.
We did a few lengths of the local football field alternating each length with a walk. This was the middle of last week and my legs are still ruined.
A couple of gentle rides on Zwift have helped but looks my legs are a bit to used to cycling at the mo.
It's probably the first time I've run in 30 years. My left knee was particularly unhappy with the experience.
This pandemic has illustrated something I already knew: that I'm not really a runner, I'm a guy who likes running in the mountains. Take away the mountains and I've got zero interest in the running bit! Still,it's re-kindled my love of mountain biking and when I can get back to the mountains I'll get back to the running.
Did my first non stop 5km since getting covid, 2 months to the day from my positive test, still some pain in my right lung but managed to push til the end and did it in a bit under 25mins so very pleased with my progress
Any headphone recommendations for someone whose ears don’t confirm to normality – things don’t stay in them?
Aftershokz bone conduction type headphones fit really securely and work really well for running. You will sacrifice a little bit of bass and audio quality but they have got much better with recent models. You gain a lot more awareness of your surroundings as there is nothing blocking the ear which is a major advantage. I would not go back to normal headphones for running or cycling.
Only annoying thing is the controls on the models with hands free option. Pressing the main button once pauses or plays music. Pressing twice skips to the next track. But if nothing is playing, then accidentally pressing the button twice will automatically phone the most recent caller.
Nice one firestarter.
Great to see someone coming out the other side like that.
Under 25 is always a good time in my book.
Another vote for Aftershokz here, I've used them exclusively for a few years now, very convenient for podcasts, music and calls, although the accidental redial of the last number can be embarrassing...
I had a run at the weekend, in fact my longest one ever. As mentioned a couple of pages back I was having a crack at the Jubilee Greenway FKT. All went pretty well 🙂
3am alarm, out the door at 3:30 to cycle down to Victoria and lock my bike. Bit of a warm-up jog and stashed a water bottle and gilet behind some railings in Buckingham Gate, ready to start at 4:18. Tediously long unedited video below
I didn't manage to knock off an hour from the previous time, only 59 minutes 😀 I'm sure there are plenty of people who could improve on my time, but I wanted to go relatively hard so that it wouldn't necessarily be a formality for anyone else to do so. At the same time I was unsupported, and needed to cycle home, so kept it fairly under control in the closing stages when it was starting to feel tough. Felt remarkably fresh afterwards and yesterday, much better than I have after a fast London marathon, so the lack of a sprint at the end and a gentle cycle afterwards probably made a difference.
Amazing effort TF!!
Only 59 minutes? Is disappointed!
Seriously though - amazing effort, great work.
@turboferret Amazing run! Might have a crack when the heatwave is over. 😉
Also, sent you PM about the 10k. What is best way to get in contact?
All, thanks for headphone advice. Have ordered some aftershokz from northern runner.
London parks half marathon been delayed till April 2021, was gonna be my first half since 2006 & had just completed couch to 5k program as a means of getting fit without injury, looks like I'll have to keep it up through the winter 😬
10 x 500 at the track. A sweaty affair!
2 incident filled runs in 12 hours...first evening run for ages, I wanted to get out when it was still warm yesterday, but it had cooled off significantly. I think it may have been a bit too soon after a fairly large dinner and a beer, and a fart proved not to by purely gaseous :O
This was a very welcome spot on the way home and was mercifully unlocked
This morning, a tight left hand corner and an unspotted wet manhole cover resulted in this
Hip and elbow impact and road rash to thigh although feels fine a few hours later
Assholes and elbows, to quote Apone.
Had a pleasant run tonight after dinner and two Friday cocktails. Wouldn’t normally think about running them but it was on my training calendar so felt I had to. Very easy pace with slightly faster finish, and last proper run before 10k virtual race on Sunday, which I have no idea how I will get on. Only one way to find out...
Off for a half tomorrow with a club mate of similar pace and similar competitive nature.
I fear it will turn into a tear-up and I can’t bloody wait!
Mrs Lunge is not happy this morning. Being woken up at 8am by a bang at the door is bad enough, that it was the postman delivering 3 new pairs of shoes for me made it even worse. Apparently I have plenty of pairs already...
Anyway, the new Pegasus look good...
Managed my first run of the week last night, went out on Saturday on the MTB and got a couple of midge/gnat bites on my left calve which inflamed right up to the point of barely being able to stand on that leg! took a couple of days for that to go down, then my ankle on the same leg swelled up, bites/heat related. And of course there's no way I was going to chose to run in the 30 degree heat down here, I sweat enough as it is! Should still be able to hit my 15k target this week though.
Well I seem to be getting better.
I posted here a couple of months ago seeking advice. I'm reasonably fit, but have always struggled with running. A brisk 25min 5km leaving me crippled for days.
I have gradually improved things. Started off with 2km laps of the local woods, with some rowing machione and turbo trainer.
Right now, I'm stuck in a hotel where I have to isolate for 2 weeks with the rest of the crew from the ship. We have a decent outdoor space at our disposal, half car park, half lumpy grass. 3 laps is about 1km.
I'm doing 3 x 2km intervals once or twice a day. 6 laps run (=2km), one lap walked, a bit of a stretch then start again.
No gym sadly, so body weight exercises in the room also.
Certainly feeling the impact, a bit of underlying stiffness, but nothing that stops me. I can do each of the 2km int's in about 11mins, and I feel it would be faster on a less varied surface with fewer corners!
I hope that by the end of my isolation I'll be up to doing longer interval distances, and with a bit more speed.
Once I'm back on the ship it's back to the running machines.