45 here, running for 6mths. If you can stretch to a monthly physio appointment, that'll help keep some of the nastier stuff away. I have really struggled with injury, mostly due to ramping the volume up far more than was wise, but it has helped to know what strengthening exercises to do. Eg., she got me doing knee exercises that have so far (touch wood) kept the knee issues more or less at bay after being laid up with them at the beginning.
Thanks for the replies people!
Lots of good stuff there, and I think basically the advice to take it easy is golden. I hate stopping and always want to run through it, so need to adjust my brain to that one.
Big shocker I've just learnt - static stretching! Had no idea that was bad. Have things really changed since 1987? I thought I was bang up to date. I'll be reading up on that but why is it bad?
Sub-20 park run, Hmmmm. How to? EPO? bicycle maybe? I did a 25.30 a couple of years ago so if I can get down to sub-25 I would be happy.
The run I did on Saturday (not quite 5K) was 28:30. I did it last year in 24:30. Gulp.
Cheers.
Stretching cold muscles isn't a great idea, tbh I don't stretch at all, even afterwards, but that's mainly due to the fact I just canny be arsed rather than anything scientific!.
20 minute 5k isn't easy, I've not managed it yet - club monthly 5k TT tomorrow night, I'll be having another go then! Track sessions have been great for building pace, and also longer slower runs, that definitely works although it seems counter-intuitive.
I don’t stretch often either. There’s pro’s and cons as there is with everything.
Re the sub 20 ParkRun. Don’t get hung up on it. Keep chipping away with gradual improvement. Choose your ParkRun (this one is important!). Learn to suffer.
Sub 20 PR is hard, btw! I didn't mean it that seriously. Just enjoy it for now - when you're running comfortably, then parkruns are great fun - plus there will be loads of people you'll easily beat. :o) But sub-20 is running 5 x 4 minute kms. Best I've managed is 21.07 PR and a few sub 21 self-timed via watch, so I never really trust those as much. As Mr Sparkle says, really don't get hung up on that, for now.
Maybe I’m just too old and knackered at 46
Nope. But if you have a lot of niggles best just to ease right back until you find an intensity and frequency that you can manage, then build from there. I will be 55 in October and not ruling out a sub 18:30 if I can stay injury free.
Sub 20min 5k is something I'm maybe aiming for next year.
I wouldn't be thinking about that at this stage. It's a goals that many folk will never achieve.
My pb is 20:45 and I did 20:49 in the first half of a 10k on Friday night.
I wouldn't expect to go sub 20 in a 5k any time soon my self. Let alone going from 24mins.
Pushing to that too quick will see you injured just let it progress don't push too hard you'll just end up going backwards waiting for injuries to heal
I am in no way going to go for anything like a sub-20 5k. If I get back into it and I start doing park runs again, sub-25 is my aim. Just need to take it easy for now I think. Thanks for all the advice!
I’ll keep you posted on the pain after the next run.
A 20min 5k is unthinkable for me. Mechanics are all wrong, I can hit 4min/km downhill and it feels terrible. I've done a fair bit of running this year (1100km and 45,000m climbing according to Stava) but still feel very much like a cyclist 😅
My OH tells me I just look wrong running, in fact she says I look very awkward off the bike in general, like an old sailor on land (her analogy).
I'd like to enter a 10k just to see what I can do if I push. I've only run 10k on tarmac once, in trail shoes, and was miffed to not even break 50m.
@nobeer, have you seen Saturdays forecast? Early days yet but not looking great. If it stays like that we'll be on the low courses especially given that woman getting killed by lightning in the Mamores.
Looks like my Brizzle 3-“Peaks” will be in markedly different conditions to the day I did the recce for it. Should be interesting. 😀
This weekend? Far too early to be looking at weather dear boy!
Far too early to be looking at weather dear boy!
Like I said, early doors but...
Also, not massively impressed by the info from the organisers. Even with the gpx it's still quite difficult to work out where the route actually goes.
I only really look at mwis, it'll only give weather til Thursday, and even at that Arran weather is ridiculously changeable.
Bob, it doesn't matter what you look like running, my neighbour runs as if he's bursting for a shite, but wins most of the 10k races around here. 😊
Tbh spin, it's fairly obvious on the ground, even if it's a tad murky, the only dodgy bit, ie lack of obvious path, is coming off the west side of Cir Mhor and heading to caisteal abhail.
Marc of mine got disqualified for Nov going right to the summit last year, Marshall directed him the wrong way, but onus is on you to navigate yourself to be fair.
You heading over on Friday or what? I'll be on 0945 ferry on Sat, if you're on that I can talk you through route wi a map, drop me a pm mate.
I'm not worried about navigation, I know the terrain and have the skills, just surprised at the poor quality of the route map and lack of info on the website. Whole load of dead links on it too.
I'm on the last ferry on Friday night.
But thanks for the offer!
Just to reiterate what others have said - don't go too hard too early! I got into running at about 43. I'm still crap a couple of years later but love getting out in the hills and have done the odd race. I've struggled a bit along the way with IT band pain and tight hamstrings which always flare up if I have a break and then jump straight back in without gradually increasing the mileage.
Yesterday was my first day back in the office after paternity leave, I now get my run commutes back 🙂
A bit damp running home, but was pleased to see that the forecast was dry for this morning. A couple of puddles which were around a foot deep did however mean my feet didn't stay entirely dry on my run in this morning 😮
Looks like I'll have to re-think my warm up. Thing is, it's fine to say jog for a few minutes to warm up, but I'm only really jogging at full blast.
Come to think of it though, I never warm up on the bike, just get on and ride, picking up the pace as it feels like I can. Hardly ever experience pain or discomfort, unless riding for longer than usual, which is to be expected.
my neighbour runs as if he’s bursting for a shite, but wins most of the 10k races around here. 😊
There's hope for me yet!
I find warm up really tricky, much the same as you (I'm very slow at full pelt, and I don't have time for long runs so distance is short). I tend to try and just have a brisk walk for a few minutes before running, then start at a steady(er) pace.
I do do a few static stretches at the end, if I remember. And a walk to cool down.
There's no real impact in cycling though, it's markedly different. Sounds like you're doing fine, as long as you don't go haring off like a bat out of hell!.
Getting back in to the odd jog after pulling my calf muscle a couple of months back. I've been feeling really lethargic while running since the comeback begun, which is probably due to drinking and eating a bit too much.
Anyway today i managed 8.5km (i'm usually a 5km man) and even stopped off at a park and did 5 short sprints with some recovery in between. Despite hating it at the time I've now got that post workout smug/glow/hum and I'm looking forward to hopefully staying injury free and shifting a few kg.
Brilliant, it's a great feeling.
I currently am engulfed in 'the fear' for tonights club 5k time trial....
Is that like a cycling time trial, runners off at intervals? Sounds fun and distressing at the same time. Hope it goes well and the rain stays away.
No, it's just a monthly 5k timed run, all start at same time, marshalled too.
Running in the rain is boring.
I'd far rather have the rain than the wind tbf!
Rain is the tears of all the people that finish behind you in the next race because they couldn’t be arsed.
But yeah, gimme rain over wind any day.
20.49 tonight, lots of work to do to hit the target, though it's a tough loop.
36 secs off my previous PB, so happy. 😊
Nice work!!
Thing I find depressing is knowing how difficult it is to knock off 12-15s per km to go sub 20. I just don’t know where they’re going to come from. It’s such a massive difference going from 4.15ish to 4ish isn’t it.
Aye, for sure, just need to keep plugging, wasn't up for it tonight really, and didn't feel I ran well, so I known I can run better.
Also, a rite of passage..... lost my first toenail due to running tonight, gave me a nice warm glow! 🤣
It’s such a massive difference going from 4.15ish to 4ish isn’t it.
It happens. Its amazing how fast you run if you persevere with the training. Like all things you have to continue to ratchet up your training and your expectations.
Are you still doing the early morning speeds sessions? Are they getting faster/shorter recoveries/more intervals etc?
Also mix your training up and do other events, particularly shorter ones that really take you out of your comfort zone. Maybe miss a session or two then do a 1 mile flat out TT, absolutely balls out. Forget 5k and when you eventually come back to it you will run it quicker. Introduce very short interval sessions such as 200's etc close to flat out.
A session I used to do every week after a steady run was 10x100m on the road as fast as I could. Stuff like that helps with leg speed.
I do to track sessions every thursday surfer, but tbh I reckon I could work harder when there, need to learn to suffer more. Tbh I'm not really focussed on 5k at all, doing longer stuff and hill races this year, but sub 20 is a bit of an obsession tbh, just need to get it done.
Running in the rain is boring.
Nah, rain is the best possible conditions for running
Did a Rothley 10k last night as my company sponsored it. Pouring rain, 2 lap course, hilly and far to far from home for a Tuesday night. Sneaked under 46 minutes which I was relatively happy with, but it reinforced how little I like 10k's. Struggled with the pacing all the way through, started fast, decided I couldn't hold it so back off, then finished strong and crossed the line thinking I had loads more in the tank. It's annoying as I know I've got a quick, 10k in the locker but I just can't get them right.
How close are you NBF?
bh I’m not really focussed on 5k at all, doing longer stuff and hill races this year, but sub 20 is a bit of an obsession tbh
You might find that you focus on other stuff for a bit and when you go back to it your sub 20 just sort of happens.
20.49 last night surfer, I'll get there. My local parkrun isn't a parkrun really, it's along a pancake flat promenade at Troon, and is boring as hell, I reckon I'll get it there.
That shouldnt be too difficult to trim over 2-3 weeks on a good course 😉
I like an optimist!
Rain, nah.
Hate carrying a brolly.
☔️
I feel this could be the running equivalent of Shimano vs Campag, but does kinesio tape do anything? I'm a bit desperate, back from the physio today and my hip pain is a spot of tendonitis in the quad insertion. Rectus Femoris strain. Just watched a video of a bloke taping that same injury and I'm incredulous it'll do anything at all, but willing to try anything.
Racing on Sunday - I can climb OK but flat running and downhill, especially braking, is very uncomfortable. Will be out for a good 7 or 8 hours, best idea I've got is Ibuprofen (which luckily comes in 600mg over the counter here)
