Cyclists with a "Running" Problem

[Frosty]

Thanks very much! For a new runner, how many km's should a 'newbie' be racking up in the week? 

I started in mid-December off a zero base.

Tomorrow I start my 6th week of a 14-week Couch-to-10Km plan (3 runs per week).

For the first 8 weeks, it's learning to run a full 5Km (with plenty walking in the plan).

 

Here is my progress, so far (walking at +/- 8min/Km and jogging at 5.5 - 6 min/Km. I feel comfortable at this pace, and plan to run my first 10Km event in March (target is a sub 1hr).

 

[JuddMan]

I started in mid-December off a zero base.

Tomorrow I start my 6th week of a 14-week Couch-to-10Km plan (3 runs per week).

For the first 8 weeks, it's learning to run a full 5Km (with plenty walking in the plan).

 

Here is my progress, so far (walking at +/- 8min/Km and jogging at 5.5 - 6 min/Km. I feel comfortable at this pace, and plan to run my first 10Km event in March (target is a sub 1hr).

 

Matched Runs.PNG

 

Awesome stuff! I think I better hit the drawing board and draw up a plan (by which I mean see what plans have already been put together by Runners World etc) 

[IH8MUD]

Glad to be reading this thread for a while now. 

(I always skipped over it in fear in the past)

Now I find it inspiring.

 

I started running again in October 2017 after about a 13 year hiatus. 

(one of those who felt  "I was forced to run at school thus will never run again"  cases)

 

Plan was just to supplement the cycling and have "shorter training sessions" to spend more time with family. A good cycle just take so much time.

 

The 1st month was terrible, everything jiggled, everything (especially ankles) was sore.

Could only manage 2 km at a time perhaps twice a week in October.

 

Now I look forward to my running sessions. 

Have a "Base" (in my terms) of about  20 km a week. 

Most of it on single track and jeep track. 

 

Just thought I'd share. 

Edited January 16, 2018 by IH8MUD

[Hacc]

I am glad to see newbies on this thread!!    (Does that mean there are fewer hubbers on their bicycles?  )

 

Please keep us up to date on your progress and feel free to ask questions.

I didn't ask questions in my first year of running and I made all the possible rookie mistakes... 

 

Oh, and remember, it gets easier, you just have to be consistent in your training... even if it does not feel like there is any progress when you start.

That is why I like Strava, you can compare your runs and see how much you have improved. 

[Paddaman]

Thanks very much for the help guys, I really appreciate it.

 

I am currently doing about 10/15km per week (2/3 5km runs). I have run a handful of 10km runs of late and the one 15km.

 

I have two goals presently. I would like to do a sub 30m parkrun (PB is currently on 32m) and would like to do a 21km by April

Remember to only increase your weekly km load by 10% each week.  It sound slow at first by when you hit 50km a week it amounts to 5 extra km the next week.  It sounds as if you have the "distance" right for the park run, but you should include one ore two "Specialist" hill and track work sessions a week for power and speed in order to get your 30min target.  however, It is easier to run fast if you know you can cover the distance comfortably first.

 

The park run route will have an impact on time and training required.  Rondebosch common is FLAAAAAT, which requires track sessions to build on the speed.  PTA Botanical gardens has a steep incline which will require focused hill intervals to power over, Route 44 (Stellies), 3 Silo (EL) and Hillside (PTA) are largely off road which will require some gravel/trail training to get the power and ankle dexterity to be able to serious thump them.

[dave303e]

you also need to want that hurt to go faster, if you not seeing stars, feeling like chundering and maxing out your heart rate for a 5km personal best, is it really a personal best?

[Mudsimus]

you also need to want that hurt to go faster, if you not seeing stars, feeling like chundering and maxing out your heart rate for a 5km personal best, is it really a personal best?

If you can remember the final km you didn’t do your best.

[Paddaman]

you also need to want that hurt to go faster, if you not seeing stars, feeling like chundering and maxing out your heart rate for a 5km personal best, is it really a personal best?

If a 5km PB is properly planned and trained for, then the next weekend should provide you with a 10km PB....

[Pieter-za]

Interesting statement on the ASA License Application form:

 

 

I undertake not to compete in any track event, road race, cross country event, race walking event or fun run which is not sanctioned by the provincial athletics body and ASA.

 

ASA does not own you, how can they prohibit you to participate in say a fun run at e.g. school, church etc etc?   

[Mudsimus]

While on the subject, until when is 2017 ASA licenses still valid?

[Pieter-za]

End Jan IIANM,

[EmptyB]

Glad to be reading this thread for a while now.

(I always skipped over it in fear in the past)

Now I find it inspiring.

 

I started running again in October 2017 after about a 13 year hiatus.

(one of those who felt "I was forced to run at school thus will never run again" cases)

 

Plan was just to supplement the cycling and have "shorter training sessions" to spend more time with family. A good cycle just take so much time.

 

The 1st month was terrible, everything jiggled, everything (especially ankles) was sore.

Could only manage 2 km at a time perhaps twice a week in October.

 

Now I look forward to my running sessions.

Have a "Base" (in my terms) of about 20 km a week.

Most of it on single track and jeep track.

 

Just thought I'd share.

Glad you shared this cos I'm almost a mirror image of what you described. Started running again in June last year though.

 

Have taken it easy and have taken a lot of advice on here too.

 

My biggest mistake was sticking to k@k running shoes for months though. Visited two specialist running shops and a unanimous decision was made on what shoes I need. Massive difference and niggling pains are gone.

 

Next step was decent running watch, now I monitor everything properly. Running is still just more training for my cycling at this stage but I'm definitely getting more into it and loving it.

 

Thanks at Lexx too for telling me to stick to it. At first I thought bugger this pain....running sucks!!

 

Totally different outlook now though.

[Pulse]

End Jan IIANM,

Yes, end of Jan

[Pulse]

Interesting statement on the ASA License Application form:

 

 

ASA does not own you, how can they prohibit you to participate in say a fun run at e.g. school, church etc etc?

I want to see them try and enforce this... 'Easy' way to try and force organisers to be ASA affiliated

[Andrew Steer]

Interesting statement on the ASA License Application form:

 

 

ASA does not own you, how can they prohibit you to participate in say a fun run at e.g. school, church etc etc?   

Bunch of bankers! 

[IH8MUD]

Glad you shared this cos I'm almost a mirror image of what you described. Started running again in June last year though.

 

Have taken it easy and have taken a lot of advice on here too.

 

My biggest mistake was sticking to k@k running shoes for months though. Visited two specialist running shops and a unanimous decision was made on what shoes I need. Massive difference and niggling pains are gone.

 

Next step was decent running watch, now I monitor everything properly. Running is still just more training for my cycling at this stage but I'm definitely getting more into it and loving it.

 

Thanks at Lexx too for telling me to stick to it. At first I thought bugger this pain....running sucks!!

 

Totally different outlook now though.

 

Yip .  also the same regarding the shoes and watch.   

Running with Asics Cumulus 17.   Good so far. 

Next pair perhaps a bit more trail oriented as most of my running is on the flat MTB trails and jeeptrack. Things are quite rocky in Windhoek

I am lucky enough to live 300 meter form our cycling/recreational area.  

http://www.farmwindhoek.com/

 

Also got a decent (for me) running watch from the wife for Xams. Garmin FR35

Also logging everything. 

 

Just worried about my bikes . . . . some are being ridden much less, standing with flat tires.  Terrible I tell you.  

Edited January 16, 2018 by IH8MUD