Cyclists with a "Running" Problem

[Andrew Steer]

Triathlon soon, sounds like you training for one

Ja, I really should do some Tri's... used to love doing Xterra before it got so expensive.

Full Ironman is on the list one day, just want to do it properly though, so need to first find the training time... maybe next year 

[shaper]

Last training weekend before EL70,3, so will be a long ride Saturday, swim later in the day, then a 2:30hr LSD run on Sunday

[Frosty]

Not to be nit-picking... but if that's (bit I bold-ed) the case, you don't need a program to get you to run 10k in under an hour, because 6min/k is exactly an hour for 10k's?

 

Back to the original question - it will (as with the cycling) come with time. And some days not. Some days your RPE says one thing and you feel like rubbish, only to feel the buzz at the end of a k and see you're actually flying, that's why you're a bit short of breath - or the other way around!

 

Do most of your training at slower than race pace speeds - and do not ramp up too fast. It will feel like you're just faster than walking at times, but as the mileage ups, the added strains of running will compound if you're running too hard every day/time.

 

The old adage of high mileage does you no good if you puts you on the sideline instead of the start-line. Ask one who is returning from injury...

Tapatalk doesn’t show bold, so not sure what is bold or not... [emoji4]

 

Anyway, the goal is a 59:59 (or slightly quicker) 10km run, and I’m just over 7 weeks away. I can comfortably run at 6 min/km, but have yet to go above 5km (in distance) at that pace. I’m following a plan because I know (from cycling) that they do work, prevents one from over training - I can definitely see the benefit of following the plan.

 

For the first 8 weeks it is 28-34 mins worth of intervals (walking, jogging and running). Each week the running duration/distance increases and the walking decreases, but never goes longer/further than 32 mins or 5km.

 

Weeks 9-14 is the same, but ramps up the distance (8-10% per week), and changes the intervals (3x 10 mins one week and 2x 15 mins another). By the end if the 14 weeks, a non-walking run if 10km is possible (but not compulsory - if I feel bad on the day, then walking is okay).

 

Thanks for the feedback.

 

 

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[Frosty]

You see, this is why I hate training programs that are generalized, you need to be able to make it work for you, if 6:20 is out of your natural rhythm then adjust the training to match you, maybe go 1,6 at 5:45-6:00 and then 400 at a comfy recover pace but not slower thansay 7:35ish, you can't always do exactly what they state

 

An example- I don't really have a perfectly structured plan, I have the next few weeks and the weeks leading up to events planned in my head though, but yesterday I woke up with the intention of running a tempo 15km, but when I woke up I realised pushing this week after a violent 16km fun run on sat I was going to do more damage than good running yesterday, so I moved my rest day to yesterday and went climbing instead. I will run my 15km tempo this afternoon. A lot of people don't seem to juggle their sessions and manage them according to a bike, which is why a coach is pointless unless they are monitoring you closely and working with you and how you are feeling from day to day, some times a well timed rest day can save a lot of trouble and just get you back on top of things again. My legs today are feeling 100's again and I will actually get good benefits from running today and tomo I will be back on what I had planned so all good...

The key is swapping and adjusting training while maintaining the end goal and training load in long run but not just dropping it for the easy way out which a lot of people do.

Thanks for the reply.

 

Perhaps the question was misleading... I’m following a plan because I’m starting from a zero running base, and doing it on my own - and I know that a plan works for me in cycling.

 

And I know that having to run at a certain pace might not be ideal, but I have to trust that the plan will work.

 

So the question should’ve have been: “Is there a technique that can be learnt to control pace?”

 

 

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[Barry Stuart]

Comrades qualifier. Its an out of town race, so a 2am wake up. And it looks like the heat will be crazy. Should be fun????

 

Good luck, I hope you have a good one. That wake-up time though…

[Mr Winter]

Good luck to everyone doing Garbies on Sunday, I'll be doing a 21 or 25km club run on Saturday and then taking it easy on Sunday due to work commitments! 

[Barry Stuart]

Question from a newbie:

 

What's the best way to control one's pace?

Having to look at my watch every time it vibrates/tones to say "too fast/slow/in desired zone" gets a bit uncomfortable.

 

Today I had to run 1.6Km at about 6:20/Km then recover for 400m (7:25/Km) and repeat another 1.6Km (6:20/Km). That after a 5 min warm up and before a 5 min cool down. Not far, but it's the 6th week of 14 in a plan to run 10Km in an hour.

 

I struggled to maintain the 6:20 pace... I was either too fast (mostly) or too slow (occasionally when backing off on the "too fast" pace).

 

I'm comfortable at 5:45 - 06:00, and feels similar to the sweet spot I'm used to on my bike - that pace one (feels) can maintain forever. On my bike it's easy, as I've done just over 92,000Km so the feeling is second nature.

 

This probably isn't the most helpful advice for your problem right now but it should help over the long term. Get used to turning off the pace screen on your watch or resisting the temptation to look at it. Even when you're doing intervals. It really helps you to get in tune with your pace and judge your effort by listening to your body's feedback rather than pushing to a prescribed speed on your wrist. You can always compare your paces afterwards and correlate it with how you felt.

 

But, regardless of all that, I'd say you'll comfortably hit your goal if you're running those paces now. Maintaining that speed is way easier on race day in a group than it is in training (as you'll know well from cycling).

[Paddaman]

Thanks for the reply.

 

Perhaps the question was misleading... I’m following a plan because I’m starting from a zero running base, and doing it on my own - and I know that a plan works for me in cycling.

 

And I know that having to run at a certain pace might not be ideal, but I have to trust that the plan will work.

 

So the question should’ve have been: “Is there a technique that can be learnt to control pace?”

 

 

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There is a technique to control pace, ie to keep it slow.  It is called the talk-test.  On a LSD if you cannot hold a conversation with your running partner you are going too fast. 

[Gringo]

Question from a newbie:

 

What's the best way to control one's pace?

Having to look at my watch every time it vibrates/tones to say "too fast/slow/in desired zone" gets a bit uncomfortable.

 

Today I had to run 1.6Km at about 6:20/Km then recover for 400m (7:25/Km) and repeat another 1.6Km (6:20/Km). That after a 5 min warm up and before a 5 min cool down. Not far, but it's the 6th week of 14 in a plan to run 10Km in an hour.

 

I struggled to maintain the 6:20 pace... I was either too fast (mostly) or too slow (occasionally when backing off on the "too fast" pace).

 

I'm comfortable at 5:45 - 06:00, and feels similar to the sweet spot I'm used to on my bike - that pace one (feels) can maintain forever. On my bike it's easy, as I've done just over 92,000Km so the feeling is second nature.

Over time you will get an intuitive gut feel of what pace you roughly doing as with cycling.

 

Most runners have a pace sweet spot in which they feel comfortable running at. Your pace, distance and durations will start talking to each other over time.

 

The best way to improve on running is to join a proper running club, they will guide you on pacing and running efficiency. Correct shoes also play an important role in determining your pace - ie. heal-toe drop.

[Gringo]

This probably isn't the most helpful advice for your problem right now but it should help over the long term. Get used to turning off the pace screen on your watch or resisting the temptation to look at it. Even when you're doing intervals. It really helps you to get in tune with your pace and judge your effort by listening to your body's feedback rather than pushing to a prescribed speed on your wrist. You can always compare your paces afterwards and correlate it with how you felt.

 

But, regardless of all that, I'd say you'll comfortably hit your goal if you're running those paces now. Maintaining that speed is way easier on race day in a group than it is in training (as you'll know well from cycling).

Couldnt agree more. Im at the point where I dont even like looking at the distance remaining on my watch as this is when the mind games begin - especially during a marathon!

[Mudsimus]

So after a terrible taper week and a 2am wake up this morning my first marathon is done and dusted. My initial plan was a 4h15, but I got persuaded to join the 4h20 bus. Because my furthest run before today was only 30km, I think it was a wise decision. The initial easy pace saved my legs, and I managed to leave them at 32km and run equal splits for a 4h14. During December I was worried that my training is not on track, but Im happy after today. So Comrades qualifying is done and the real miles can start.

[Lexx]

So after a terrible taper week and a 2am wake up this morning my first marathon is done and dusted. My initial plan was a 4h15, but I got persuaded to join the 4h20 bus. Because my furthest run before today was only 30km, I think it was a wise decision. The initial easy pace saved my legs, and I managed to leave them at 32km and run equal splits for a 4h14. During December I was worried that my training is not on track, but Im happy after today. So Comrades qualifying is done and the real miles can start.

Well Done

[TheJ]

I rolled my left ankle last Saturday while running The Otter Trail in Tsitsikamma. I'm 41 days away from the 100 miler that I was training for, now my left leg is in a moonboot with a torn ligament, with me walking with crutches. So today, crutching along barefoot, I manage to catch my right pinky toe on the crutch as I swing the "good" leg through to walk. Highly suspect I broke the toe, that entire front part of my foot is very sore. How am I supposed to walk now? My good foot is now also fooked. FML.

[Jaws677]

Nice run Mudsimus

 

I did my first cradle run this morning , nice slow 32km as my comrades qualifier is next weekend

 

I have to say all the cyclists were super friendly in the cradle this morning

Edited January 20, 2018 by Jaws677

[Jaws677]

I rolled my left ankle last Saturday while running The Otter Trail in Tsitsikamma. I'm 41 days away from the 100 miler that I was training for, now my left leg is in a moonboot with a torn ligament, with me walking with crutches. So today, crutching along barefoot, I manage to catch my right pinky toe on the crutch as I swing the "good" leg through to walk. Highly suspect I broke the toe, that entire front part of my foot is very sore. How am I supposed to walk now? My good foot is now also fooked. FML.

Any athletes worst nightmare J

[Hacc]

Congratulations Mudsimus!! Best feeling in the world to finish your first marathon and even better if you have qualified.

 

I love running in the Cradle, close to nature and not many cars and robots to worry about.

 

Sorry to hear about your injury TheJ. It sucks, especially if you have set your heart on a specific race.

 

 

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