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400m @ 5k pace with 30 seconds recovery
800m @ 10k pave with 60 seconds recovery
Alternating for 30 minutes.
Slowed down a bit towards the end, legs not been pushed that hard in a while.
Did my 3rd session speed of the year yesterday and hurt my back! I've never hurt my back running so I assume its the probably just the extra weight and resultant poor form. Back to long slow runs for a while until its sorted.
Yesterday afternoon I asked what her plans were for the evening. "None yet" was the reply. So we went out at 5:30pm and did a little route through our suburban township, probably only a mile but she got back and was pleased with herself. I was secretly pleased with myself too as I've not been running much.
I'm definitely feeling the inspiration in this thread to just run - don't worry about pace, or distance, just do frequent runs and the rest will come. Thank you
I'm currently doing a weekend 5km parkrun with a midweek 2.5km outing, with a combination of running and walking. In the two and a bit weeks I've been running, I already feel like recovery time is improving but stiffness seems to be migrating to different areas now - including my knees a little. I'm trying to warm-up/down, but not sure I'm really doing it right or for long enough.
I'm no expert but if you've only been running a few weeks I think the stiffness is just your body adjusting to the exercise. I'd expect that to pass after a couple of months, then you'll be able to really tell how well you recover.
I always do static stretches after a run but I’m a bit less regimented about a dynamic warmup - but my first mile will be nice and slow if I haven’t warmed up at all.
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.
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/
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/
You're an animal
And yet infinitely better performance than sitting around in your pants
- 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
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.
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!