Cyclists with a "Running" Problem

[NickGM]

1 hour ago, Spirog said:

I've got a lekker fast TT route from the lighthouse in Green Point. Set my PB (nowhere near 20 minutes 😪) last month Easier than fighting your way through the Park Runners. You can then do the PR as a cool-down after. Lemme know if you want the GPX.

Thanks - although I don't live in CT (am in stellenbosch) and am very seldom anywhere near green point. Normally only once a year in march! So its unlikely I'd ever run it.  

[ChrisF]

1 hour ago, NickGM said:

Thanks - although I don't live in CT (am in stellenbosch) and am very seldom anywhere near green point. Normally only once a year in march! So its unlikely I'd ever run it.  

 

You can do "S" this weekend -

 

https://trailfun.co.za/events/

 

 

I like their event format.  You can start a fun run from 7.00, with the 10km race starting at 7.40 and the 5km race at 8.00.  If you slept in you start until 9.30.

 

No traffic issues, and no mass starts.

 

 

 

Ended last year with a PB in the 10km at Vredenheim ... and pulled a muscle for my efforts up the hills .... 🤦🏻‍♂️. O.well, will get past this.

[milky4130]

While on the topic of Park Runs, Century City's Route markers on permanent now. Feels weird that you literally have to past through a small section of the Canal Walk Mall. Two revolving doors and a small food court.

[Stretch]

On 10/15/2024 at 9:01 AM, b-rad said:

Nicely done !!
I have a feeling you’ll enjoy the crowds at Boston 

that is the only good thing about my boston experience! My worst marathon by a long shot. Too hot, went out with on overly ambitious time, and did not nearly do enough hill training...but, the crowds were amazing

[ScottCM]

23 hours ago, NickGM said:

I'm the proverbial "Long time listener, first time caller" on this thread, but will just post this so that I'm held to it (or at least committed to try). I don't run long distances but my goal for the year is a sub-20min 5km. I've managed a few when I was in my 30s but I'm now in my 40s and haven't really run much for the last 5 years. But if I get fit, lose some weight and find a nice flat parkrun course, I think I can still do it.

Sub20 5K is a good goal to have, just be careful not to do to much to soon and get injured.

I too hope to break sub20 this year. My only Sub20 (19;56) was in 1999 before GPS etc. Since then my PB for 5K is 21:46 (4:21 pace) set in 2017 at the Durban beach front park run. However I do believe I'm faster than this now. Last month I did a 7.7K XC race in new shoes (Newbie mistake thanks to the snow preventing me to wear them in) which created blisters on both heals after 1.3k, anyways, during this I did a 5k section in 22:34 (4:31 pace) where my avg pace for the event was 4:32.

 

Goals for 2025:

Sub20 5K

Sub1:40  HM 09/03

1Hr off last years training races along the way to A race

Sub24Hr KK100 / Karkloof 100mile 19/09

minimum 3000km with 50 000m Vert

 

 

Best of luck to all for your goals. I'll leave this thought that was given to me when I was battling to get going last year. "Motivation is a myth, it only ever follows action!" 

[ScottCM]

15 hours ago, Stretch said:

that is the only good thing about my boston experience! My worst marathon by a long shot. Too hot, went out with on overly ambitious time, and did not nearly do enough hill training...but, the crowds were amazing

You still did amazingly to get to the start line bud. 👏

PS so good to see you back here!!!😉

[Shebeen]

17 minutes ago, ScottCM said:

Sub20 5K is a good goal to have, just be careful not to do to much to soon and get injured.

I too hope to break sub20 this year. My only Sub20 (19;56) was in 1999 before GPS etc. Since then my PB for 5K is 21:46 (4:21 pace) set in 2017 at the Durban beach front park run. However I do believe I'm faster than this now. Last month I did a 7.7K XC race in new shoes (Newbie mistake thanks to the snow preventing me to wear them in) which created blisters on both heals after 1.3k, anyways, during this I did a 5k section in 22:34 (4:31 pace) where my avg pace for the event was 4:32.

 

Goals for 2025:

Sub20 5K

Sub1:40  HM 09/03

1Hr off last years training races along the way to A race

Sub24Hr KK100 / Karkloof 100mile 19/09

minimum 3000km with 50 000m Vert

 

 

Best of luck to all for your goals. I'll leave this thought that was given to me when I was battling to get going last year. "Motivation is a myth, it only ever follows action!" 

3000km in 12 months? = 250km/month = ~60km per week

great goals!

[Cardiogoth]

On 1/6/2025 at 8:59 AM, ScottCM said:

Happy new Year's to all n all. What running goals does everyone have for the year?

Goals for the year - simply to get to the start line and hopefully finish these three events (not calling them races because that's not my intention):

• Trans Grancanaria Advanced Ultra
• Innsbruck Alpine Trail Marathon
• Zugspitz Ehrwald Ultra

That'd be a huge year for me, to be honest.

[Stretch]

32 minutes ago, ScottCM said:

You still did amazingly to get to the start line bud. 👏

PS so good to see you back here!!!😉

thanks. it certainly helped build a base for Amsterdam and the elusive sub 3..so all good in the end 😊

[Vallende Vaandel]

new year woes for me - I did my qualifying marathon last Oct and took 2 weeks off before TOM and Comrades training started 1 Nov. I had some doubts on the training plan I worked out for myself - it was a mashup of a few generic internet plans with cross references to coach parry's, percentage checks to see if I was reaching progress blocks with step backs etc and fairly impressed with my Frankenstein plan, but the mileage seemed too high. So I decided it was time to call in a professional. The pro second that the mileage was too high and lured me in with a cookie on a string and before you know it, I'm financially over committed in the worst way possible. The plan started me off lower than my marathon start block did and I scratched my head - huh? why so little mileage? It's not as if I'm couch to comrades? I was told to trust the process and I did. But everything was speed work with only an hour long run on the weekend. Alarm bells went off and I repeated my worries, and was lulled into content again. The speedwork during the week was short but quite rough and severe and I couldn't remember the last time I felt so tired. Unfortunately it all came crashing down when I tore my calf muscle and was out for 2 weeks. I dipped a toe back into running and all seemed fine but one hill repeat another 2 weeks later and I was back where I was. PS I'm not blaming the coach for my stupidity. That's on me. I should have eased into it knowing my own body. Currently I'm on the spinning bike for the next 2 weeks with TOM and Comrades slipping through my fingers. Some hard and expensive lessons learnt! And already a fortune spent on entries, accommodation, nutrition and gear. 

Edited 13 hours ago by Vallende Vaandel
UNFINNISHED

[Cardiogoth]

39 minutes ago, Vallende Vaandel said:

new year woes for me - I did my qualifying marathon last Oct and took 2 weeks off before TOM and Comrades training started 1 Nov. I had some doubts on the training plan I worked out for myself - it was a mashup of a few generic internet plans with cross references to coach parry's, percentage checks to see if I was reaching progress blocks with step backs etc and fairly impressed with my Frankenstein plan, but the mileage seemed too high. So I decided it was time to call in a professional. The pro second that the mileage was too high and lured me in with a cookie on a string and before you know it, I'm financially over committed in the worst way possible. The plan started me off lower than my marathon start block did and I scratched my head - huh? why so little mileage? It's not as if I'm couch to comrades? I was told to trust the process and I did. But everything was speed work with only an hour long run on the weekend. Alarm bells went off and I repeated my worries, and was lulled into content again. The speedwork during the week was short but quite rough and severe and I couldn't remember the last time I felt so tired. Unfortunately it all came crashing down when I tore my calf muscle and was out for 2 weeks. I dipped a toe back into running and all seemed fine but one hill repeat another 2 weeks later and I was back where I was. PS I'm not blaming the coach for my stupidity. That's on me. I should have eased into it knowing my own body. Currently I'm on the spinning bike for the next 2 weeks with TOM and Comrades slipping through my fingers. Some hard and expensive lessons learnt! And already a fortune spent on entries, accommodation, nutrition and gear. 

I had an issue with an adductor about two months, also caused by doing too much speedwork and I was pretty convinced that I might not get to go after my running goals this year. After a few weeks off, with no improvement, I changed everything up and focused on nothing but zone 2 running - monitoring my heart rate continually and being rigid about keeping it under my zone 3 threshold, despite normally running in zone 3. I cut out all speedwork.

It was boring to run that slowly. It was frustrating to walk hills that I normally run.

But after a month of it, I've logged more volume, more consistently than I have in ages, and everything is feeling better. Give this a try if you haven't, you might be surprised.

 

 

[Vallende Vaandel]

7 minutes ago, Cardiogoth said:

I had an issue with an adductor about two months, also caused by doing too much speedwork and I was pretty convinced that I might not get to go after my running goals this year. After a few weeks off, with no improvement, I changed everything up and focused on nothing but zone 2 running - monitoring my heart rate continually and being rigid about keeping it under my zone 3 threshold, despite normally running in zone 3. I cut out all speedwork.

It was boring to run that slowly. It was frustrating to walk hills that I normally run.

But after a month of it, I've logged more volume, more consistently than I have in ages, and everything is feeling better. Give this a try if you haven't, you might be surprised.

 

 

Thanks for this, my last 2 marathons were solely based on the long and slow approach - and I had zero injuries or over fatigue. I've never been a fast runner, and I'm more than happy with that. Been doing zone 2 with a sprinkle of threshold spinning this week and it just feels right. I've already paid an astronomical amount for both these races, so have nothing to lose other than to keep going at my pace and intuition.

[Stretch]

1 hour ago, Vallende Vaandel said:

new year woes for me - I did my qualifying marathon last Oct and took 2 weeks off before TOM and Comrades training started 1 Nov. I had some doubts on the training plan I worked out for myself - it was a mashup of a few generic internet plans with cross references to coach parry's, percentage checks to see if I was reaching progress blocks with step backs etc and fairly impressed with my Frankenstein plan, but the mileage seemed too high. So I decided it was time to call in a professional. The pro second that the mileage was too high and lured me in with a cookie on a string and before you know it, I'm financially over committed in the worst way possible. The plan started me off lower than my marathon start block did and I scratched my head - huh? why so little mileage? It's not as if I'm couch to comrades? I was told to trust the process and I did. But everything was speed work with only an hour long run on the weekend. Alarm bells went off and I repeated my worries, and was lulled into content again. The speedwork during the week was short but quite rough and severe and I couldn't remember the last time I felt so tired. Unfortunately it all came crashing down when I tore my calf muscle and was out for 2 weeks. I dipped a toe back into running and all seemed fine but one hill repeat another 2 weeks later and I was back where I was. PS I'm not blaming the coach for my stupidity. That's on me. I should have eased into it knowing my own body. Currently I'm on the spinning bike for the next 2 weeks with TOM and Comrades slipping through my fingers. Some hard and expensive lessons learnt! And already a fortune spent on entries, accommodation, nutrition and gear. 

i had calf issues in 2023. Don't know how old you are, but I realised with age comes the need to do strength work. So i added 5 minutes of glute work with resistance bands before each run ass well as a gym session to do core and leg strength work. I also replaced my monday run with 45 - 60 minutes on the elliptical trainer. Still gives you the cardio workout but gives the pressure on the muscles and joints a day off

Edited 12 hours ago by Stretch

[Cardiogoth]

1 minute ago, Vallende Vaandel said:

Thanks for this, my last 2 marathons were solely based on the long and slow approach - and I had zero injuries or over fatigue. I've never been a fast runner, and I'm more than happy with that. Been doing zone 2 with a sprinkle of threshold spinning this week and it just feels right. I've already paid an astronomical amount for both these races, so have nothing to lose other than to keep going at my pace and intuition.

Good luck! I was really pleased at how quickly I got back to logging pretty high mileage (and not needing to take days off) after being really sore, injured and demotivated for a while, and also how I definitely got a bit faster in zone 2 without needing to focus on that at all.

[Vallende Vaandel]

1 minute ago, Stretch said:

i had calf issues in 2023. Don't know how old you are, but I realised with age comes the need to do strength work. So i added 5 minutes of glute work with resistance bands before each run ass well as a gym session to do core and leg strength work. I also replaced my monday run with 45 - 60 minutes on the elliptical trainer. Still gives you the cardio workout but gives the pressure on the muscles and joints a day off

38 - I do strength work once a week. Sat is my long run day with Sun a long-ish day on the bike (2h in Jonkers on a heavy bike and I'm a broken woman) then 3 run sessions in the week comprised of hill repeats, strides and intervals. With one recovery day. But yes, strength work is becoming a necessity!

[milky4130]

1 hour ago, Vallende Vaandel said:

new year woes for me - I did my qualifying marathon last Oct and took 2 weeks off before TOM and Comrades training started 1 Nov. I had some doubts on the training plan I worked out for myself - it was a mashup of a few generic internet plans with cross references to coach parry's, percentage checks to see if I was reaching progress blocks with step backs etc and fairly impressed with my Frankenstein plan, but the mileage seemed too high. So I decided it was time to call in a professional. The pro second that the mileage was too high and lured me in with a cookie on a string and before you know it, I'm financially over committed in the worst way possible. The plan started me off lower than my marathon start block did and I scratched my head - huh? why so little mileage? It's not as if I'm couch to comrades? I was told to trust the process and I did. But everything was speed work with only an hour long run on the weekend. Alarm bells went off and I repeated my worries, and was lulled into content again. The speedwork during the week was short but quite rough and severe and I couldn't remember the last time I felt so tired. Unfortunately it all came crashing down when I tore my calf muscle and was out for 2 weeks. I dipped a toe back into running and all seemed fine but one hill repeat another 2 weeks later and I was back where I was. PS I'm not blaming the coach for my stupidity. That's on me. I should have eased into it knowing my own body. Currently I'm on the spinning bike for the next 2 weeks with TOM and Comrades slipping through my fingers. Some hard and expensive lessons learnt! And already a fortune spent on entries, accommodation, nutrition and gear. 

For this years Comrades Marathon I'm using the free training programs supplied on the Comrades website from Coach Parry. I hope me going the budget route works out for me.