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15/06/2013 at 07:27

Biggun. Ask on the health n fitness forum about the knee...

I had some knee problems, I think it was/is Itband issues, I it's a lot better but not 100% now someimes trying to walk downstairs still occasionally cause quite a bit of pain at time.

i reckon andi will be brilliant legend it comes to Loch Ness he's going to cruise round. In 4:45


16/06/2013 at 22:43

lol Booktrunk but not sure 'cruise' is a word I'd use to describe my running

17/06/2013 at 20:15

Gutted today. Done 6 and a half mile run the other day, thought I'd do 7 and 1/2 today, didn't think it'd be too much of a problem. got to 3 and 1/2 and just stopped dead in my tracks, couldn't get going again. Walked for 30 mins then finished off with a 10 min jog. Fuming.

17/06/2013 at 21:12

Biggun, don't fret, we all have bad days. Could be one (or more) of many reasons. I remember not that long ago 1-2 miles was the furthest I'd run before a walk break and it turned out to be a mental block, I still stop for a walk for no reason sometimes but much less often. I did 6 miles today with just my HRR% on the watch and split times every 1/2 mile - turned out to be just 11 seconds/mile shy of my 10k PB and had it down as an easy run at 69% of HRR so happy with that though tomorrow might be different.

Did you try to run further and faster as the same time? sadly they don't mix with most people.

17/06/2013 at 21:29

No, Andi, just plodded along as usual. Run into a load of tourists at Parliament Square, that threw me off a bit. Think I was just looking for a way out though. Glad to see you had a good one yourself. Someone's given me a Heart rate monitor watch, just wish I knew how to use it. Stopping for a walk doesn't seem to agree with me, have to knock it on the head, although I fancied the challenge of being able to start again, just in case I have to stop in an 'event'.

17/06/2013 at 21:39

Ah, so you run through London then, must be lots of stop starts for you, I usually stop for cows, sheep, and the odd horse and tourist that can't fathom out how to drive on a single track road

I do find when I stop I have to do so again in a shorter time but workin gon my Cadence right now and whilst I may be taking tiny steps (and oft slower than walking) if i keep going things get easier

I love my Garmin and HRM and following HADD I get to take a walk break when my HRR goes over XX% so walk before I'm fatigued and need to walk. Early days for you and am sure things will click in a few weeks

17/06/2013 at 23:07

Cheers mate. The technical side of what you're doing sounds interesting, might try to understand it in a few weeks when i'm a bit more comfortable with my running. Which part of the Country do you run?

17/06/2013 at 23:18

Yup, tis interesting but also easy to get roped into just the technicals of running rather than the pleasure of running - think just having my HRR% on my Garmin will help me and can look at the stats when I'm recovering at home

I now live on the Isle of Mull so all runs are undulating. Anything under 100 foot incline a mile is considered flat here

17/06/2013 at 23:37

Ha, ha. I bet it's beautiful there. Winter runs must be tough.

17/06/2013 at 23:57

Well, didn't really run in the winter this year and only picked things up again in February so cold/windy rather than snow and ice and we didn't get much snow this year.

18/06/2013 at 23:52

Can I ask what you think of this programme? You have to scroll down to page 20. No distances mentioned. Good one, or is there better for a first timer to go with?

19/06/2013 at 10:55

Hi Biggun, being a Novice myself not sure my comments will carry much weight however, most of the plan looks ok with plenty of speed sessions but seems light on the LSR side which imho is the most important element? I did read (somewhere) that your 5 longest runs should total as near to 100 miles as possible for best results.

As it's time based you can get paces from the macmillan site. I've yet to do any real speed sessions and will see how  I go with just my sub 70% of HRR running maybe with a few 80% sessions thrown in later.

19/06/2013 at 11:27

Appreciate that Andi, you know more than me. I'm just trying to find the right programme. LSR would be long slow run, would it? I was going to swap their long timed runs with mileage targets. That 5 long runs being near as possible to 100 seems to be a great idea.

19/06/2013 at 11:39

yup, Long Slow Run I've got a 16 miler planned for the weekend and think it will be a very slow run The plan I chose has 3 20 milers but as I started it 3 weeks early in case of illness/injury there is a (slim) chance I might be doing 5 or 6 20 milers!

22/06/2013 at 10:29

How important are short runs? I'm only getting out twice a week (+1 in the gym) and just try to run as far as I can. Should I do some easier runs? Another thing, I done 7.03 miles yesterday, but it took me 1 and a half hours. Would doing runs of only short sprints help to improve my time on the longer runs?

23/06/2013 at 21:58

What made you decide on an 'Advanced' programme as opposed to a 'Novice' for your first one, Andi?

23/06/2013 at 22:15

Sorry, Biggun, missed your Q yesterday, I guess short runs can be used for a few reasons?

1. Increase Weekly mileage but run at the correct pace so they are not 'junk' miles

2. Recovery runs - good for loosening tired legs

3. Lots of people do speed sessions over (realatively) shorter distances.

Ah, the Plan Q, I decided I'd rather cut out runs if  couldn't make them than add runs if I had time and maybe choose the wrong type of run. I do like my plan and whilst I've currently cut out speed work I try to do the distances and like the pace run on Sat and LSR on Sunday of this plan. I guess any plan that builds up mileage will help, especially for the first Mara and we can build on that


23/06/2013 at 22:34

Thanks Andi. I'm going to look at the plans you posted properly tomorrow and decide on one of them. Going to have to get my speed up at least a little bit. Did that come naturally with the training you did? I've never been a fast runner, I thought any time I gained in pace would be lost over the distance, (if you know what I mean) but if I can manage to finish, I don't want it to be too slow. Going by my pace at the moment, it will be.

Edited: 23/06/2013 at 22:35
23/06/2013 at 22:47

MP Biggun, though all I say is really guesswork

As I said before, I'm HADDing so running to HR and recently saw a decent improvement in my running speed sub 70% of HRR. It's not a quick fix (started in Feb) but am probably running a lot further and 1-2 minutes/mile faster now. Got a 10k PB in training this week (only) 63:17 but at 69% of HRR versus a Nov '12 10k PB of 72:08 at 75%.

My goasl in my first Marathon are 1. to finish and 2. go sub 5 hours. Easy eh?

27/06/2013 at 13:14

Now that you've been training a while, Andi, do you still get 'bad' days, even on a short run, or is that a thing of the past for you? If you do, how do you overcome them? Just battle through?

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