Well i managed to get a few good runs under the belt. 10 miles saturday nice and steady negative split (by about 4 minutes) all at v low RPE low HR and felt easy! just a brilliant run all in all. Then, ran home from work on tuesday 5.8miles in 42'30. Felt good, if a touch warm and then a nother 4 steady at lunchtime today. Feeling good, throw in a few cycle commutes and a gym session and its going well. Hell I'll be ready for the tri season, just after it ends!
by HIIT i take it we mean interval stuff? gotta agree with NV hold off doing too much (if any) of that until you have a base of fitness. Look at what you want to achieve by running - general fitness, great but do you have a target, run for half hour or 5k etc. When you can manage that slow and steady - then look to go faster throw in intervals, some fartlek (random bursts of speed when running), or tempo runs (just going as hard as you can maintain) for a disctance or time - probably half what your distance is, so 15 mins or 2.5k etc. It will help your body become more resillient and place less stress on joints ligaments etc as NV said. Your fitness increases much quicker than your joint strength!
well i managed to get out at lunch for a reasonbly rapid 4 miles at about 7'20 pace with a colleague, was nice and comfy and a great way to spend a reasonbly nice lunchtime at work. tot was 4.1miles in 30'08, no HR data etc but felt pretty good and could chat the whole way around.
morning all, well what a wweekend that was! Mo Farah, just amazing! Anyway, i did my own spot of running, a nice 8 miles steady on saturday morningm kept the HR nice and steady for 7 miles and then let rip in the last mile. The a nice short one on sunday at target half mara pace - felt the 8 from the day before a little in the legs but the pace held so very pleased with that. Also, I'm very pleased at how comfy i felt through both runs and after, I'm getting back at it now i think.
Superslow - the Run, zombies thing - how does that work - it sounds like it could be a good laugh for my commute run home!
Darryll, if you are getting a stitch you might need to back off a little, you are going at a decent pace but sometimes the way to get faster is to get slower and build the endurance first.
knackered - hi and welcome. That drop in motivation happens a lot to everyone! the first few runs back will be tough, for two reasons. 1) you know you can do more and so expect to be able to pick up where you left off - and 2) you have lost a little fitness and conditioning, so it will take a little while to remind your body what to do and how. Don't worry it will be much easier to get back, than it was to get in the first place. Keep trying and you'll see!
NV definately up for a pint mate - do you have my number from the A&D last year (or the one before, can't remember) - planning on entering that again this year - imight have adecent winter of speed under my belt by then so might really attack the 40 minute level...although i've said that for about 3 years now and never done the work required! But i'm going to start running at lunch and the enforced cycle commute during the olympics will hopefully kick start my training, again, for a bit...hopefully
No running for me this weekend, i went to a spa instead, much nicer i wonder if there are professional spa visitors - that's a job i could go for!!!!
Hi Wyn, good idea re easing off, its better to start off slow and build up than to jump in too far and get hurt!