Cyclists with a "Running" Problem

[Stretch]

Must say I am rather happy with my Suunto Spartan Trainer and value for money and functionality I really can't see much competing with it. The South Africa Extended Warranty is also a killer blow for other brands in the extended warranty is the following:

 

 1 Complimentary USB Charging Cable over the 5-year period

 5 Complimentary watch services at one per year

 3 Complimentary Watch strap changes over the 5-year period

 2 Complimentary HR belt strap changes over the 5-year period

 5 Complimentary Battery replacements for HR Belt over the 5-year period

 Unlimited software updates.

 T&C’s apply

 Valid only in South Africa

 Valid for 5 years from date of proof of purchase

 

I have been lent the new Suunto 9 for Karkloof this weekend, will let you know how it goes, they claim 120 hours of GPS lifetime in ultra mode with 25hours in performance mode so this will be a good test...

That is good service.. Im already on my second Garmin strap

[JuddMan]

If you're already racing a 15k, then a 21 finish should not be an issue. Do a couple of nice and slow 17-18 k runs before the 21 just for gradual increase and you'll be fine.

 

Like everybody has said - gradual increase in pace or tempo (not both!) weekly and you'll remain healthy and enjoying it. 

 

When you say racing a 15km, 7:00m p/km counts right? 

[dave303e]

Hi Dave, where did you see these benefits? I've got the spartan trainer and would be useful to remember these

 

Registration Top Right Corner:

http://suuntosa.co.za/index.php?

 

http://www.suuntosa.co.za/registermysuunto/form.html

 

Terms and conditions:

http://www.suuntosa.co.za/registermysuunto/SuuntoSA%20Reg%20Benefits.pdf

[SeaBee]

When you say racing a 15km, 7:00m p/km counts right? 

NEVER measure your running progress/status against others' abilities. 7 min k's for 15 k's is most likely better than you dreamt of a couple of months ago.

 

You do your pace and measure against yourself. There will always be somebody faster. And the most important measure is the size of the smile. 

 

If I was to measure my running against the distance or the pace some of my mates go, I'd be forever depressed. Do it and enjoy it!

[mon-goose]

Registration Top Right Corner:

http://suuntosa.co.za/index.php?

 

http://www.suuntosa.co.za/registermysuunto/form.html

 

Terms and conditions:

http://www.suuntosa.co.za/registermysuunto/SuuntoSA%20Reg%20Benefits.pdf

thanks

['Kaze Pete]

When you say racing a 15km, 7:00m p/km counts right? 

 

 

NEVER measure your running progress/status against others' abilities. 7 min k's for 15 k's is most likely better than you dreamt of a couple of months ago.

 

You do your pace and measure against yourself. There will always be somebody faster. And the most important measure is the size of the smile. 

 

If I was to measure my running against the distance or the pace some of my mates go, I'd be forever depressed. Do it and enjoy it!

Absolutely! Compete against yourself.

 

The simple truth about that is that even if you want to beat a faster competitor, or your own time, you still have to first go faster than you've done before (in effect beat yourself)!

 

So look in the mirror for your competition, because THAT is the guy you have to beat. 

[JuddMan]

NEVER measure your running progress/status against others' abilities. 7 min k's for 15 k's is most likely better than you dreamt of a couple of months ago.

 

You do your pace and measure against yourself. There will always be somebody faster. And the most important measure is the size of the smile. 

 

If I was to measure my running against the distance or the pace some of my mates go, I'd be forever depressed. Do it and enjoy it!

 

 

Absolutely! Compete against yourself.

 

The simple truth about that is that even if you want to beat a faster competitor, or your own time, you still have to first go faster than you've done before (in effect beat yourself)!

 

So look in the mirror for your competition, because THAT is the guy you have to beat. 

 

Thanks guys. I just feel as if sometimes my pace is a bit on the slow side

['Kaze Pete]

Thanks guys. I just feel as if sometimes my pace is a bit on the slow side

Just keep on running, and do not chase a target pace. Your pace is what YOUR pace is. Your body AND mind need to adapt to running faster. The mind is impatient, but the body is punished by the running mistress if the mind rushes her.

 

Once in a while, maybe once a week?, do little surges (not sprints) during your runs. For example, if you run at 7:00/km, try and do non-downhill sections (a few hundred meter, not kilometers!) at 5:30 to 6:00/km. 

 

Try and run hills as well, but do no do sprints up the hills (yet). Obviously hills are good for strength, and strength (and leg speed) is required for speed. But first the hills  

 

Don't do this during your longer runs as long runs are all about steady effort.

[b-rad]

Thanks guys. I just feel as if sometimes my pace is a bit on the slow side

Just remember a 60min 5k is just as far as a 15min 5k...

[JuddMan]

Just keep on running, and do not chase a target pace. Your pace is what YOUR pace is. Your body AND mind need to adapt to running faster. The mind is impatient, but the body is punished by the running mistress if the mind rushes her.

 

Once in a while, maybe once a week?, do little surges (not sprints) during your runs. For example, if you run at 7:00/km, try and do non-downhill sections (a few hundred meter, not kilometers!) at 5:30 to 6:00/km. 

 

Try and run hills as well, but do no do sprints up the hills (yet). Obviously hills are good for strength, and strength (and leg speed) is required for speed. But first the hills

 

Don't do this during your longer runs as long runs are all about steady effort.

 

I will take that into account. Thanks again for all your help. This information is golden.

[Frosty]

So I have identified the Johnson Crane (Jan '19) as a possibility for my first half marathon.

 

i would just like a bit of input with regards to the training i would need to do.

 

i have found this training plan here: https://www.runnersworld.co.za/training/12-week-half-marathon-plan-beginners/

 

What are your thoughts? What I find very confusing is that they state "This beginner plan is for those who are consistently running 25 to 30 kilometres a week, with a long run of at least 10km" yet the first 3 weeks don't even breach 20km?

I only started running in mid-December from a zero (running) base. Goal was to run a sub-60 min 10Km in March.

 

For the first 8 weeks, I worked up to run 5Km (non-stop) and never got to 10km until race day, which was after 14 weeks from day 1.

 

As a beginner, my only advise is to take it easy and increase the distance or pace by 10% per week.

 

My plan for my first HALF in November is to run one long run per week plus 2x 5Km, along with my normal cycle training. I’ll probably max out at 15km on any weekend run before race day.

[shaper]

Nice CT marathon run today!!

 

Was unsure of my legs having had a soleus calf strain 10 days before IM70.3WC early Sept and then picking up the same calf strain on the other leg a week after.  Having rested the last month with minimal LSD felt it was going to be a long day.  Especially as I went for a pre-race leg stretch yesterday only to feel the calf tweak on the run.  

 

So some self physio and KT taping on it before race day and hope for the best!!

 

Whilst waiting in the start pen, some serious stretching of the calves took place and we set off in mild and great temps for running.  The start of the run all felt tight but soon loosened up and I got into a good rhythm, enjoying the run.

 

At 13kms I latched onto the back of the 3:40hr bus and decided to just tag along as my goal was a 3:45hr, if all went to plan.  Bus driver was good, had good and constant pacing and the kms ticked along without feeling stretched or pushing.

 

At 7kms to go, decided I was feeling good and pushed on off the front of the bus and only started to really feel it with 3kms to go and it felt like the finish would never come!! Hindsight I maybe should have just stayed with the bus to the finish.

 

Happy to finish in 3:38hr, a PB for me and a great day out in the end...... the Michell's beer tasted even better than normal post race !!

[Andrew Steer]

Nice CT marathon run today!!

 

Was unsure of my legs having had a soleus calf strain 10 days before IM70.3WC early Sept and then picking up the same calf strain on the other leg a week after.  Having rested the last month with minimal LSD felt it was going to be a long day.  Especially as I went for a pre-race leg stretch yesterday only to feel the calf tweak on the run.  

 

So some self physio and KT taping on it before race day and hope for the best!!

 

Whilst waiting in the start pen, some serious stretching of the calves took place and we set off in mild and great temps for running.  The start of the run all felt tight but soon loosened up and I got into a good rhythm, enjoying the run.

 

At 13kms I latched onto the back of the 3:40hr bus and decided to just tag along as my goal was a 3:45hr, if all went to plan.  Bus driver was good, had good and constant pacing and the kms ticked along without feeling stretched or pushing.

 

At 7kms to go, decided I was feeling good and pushed on off the front of the bus and only started to really feel it with 3kms to go and it felt like the finish would never come!! Hindsight I maybe should have just stayed with the bus to the finish.

 

Happy to finish in 3:38hr, a PB for me and a great day out in the end...... the Michell's beer tasted even better than normal post race !!

 

Nice one Shaper - very nice time! 

 

I'm also struggling with my soleus - pesky bloody injury. Did a run for the first time in a while last Weds with the wife, super slow and chilled, never had any issues, but that evening after my shower it became very apparent I had pinged something. Still not feeling great today... need to get it cleared up before Run the Berg, else it's going to be a very long two days.

[dave303e]

the s*** hit the fan for me big time at Karkloof, back to the drawing board again.

Ran the first half and back to Mbona so comfortably, then on the long downhill to the road crossing my knee said "na F** you" and really started hurting bad, something not lekker going on there so I decided to call it and not risk further damage, in to the doc later.

 

Little bit bleak because the first 110km was awesome hey, really was just on cruise control, turned at halfway in 10 hours, before the 50 miler start feeling ok, nutrition was bang on point, pace was good, spirits were ok and picked up pacer all for it to go south way too fast.

 

Ya back to the drawing board, 

[dave303e]

on a separate note though...

 

The Suunto 9 I was using for the event...

 

Oh boy what a piece of kit, sleek stylish and you can feel the quality.

 

I had it on medium accuracy settings for the battery life and when I pulled out after 14 hours there was still 65% battery left, this with no charging and it was tracking heart rate, the watch would have been fine for karkloof 100 on maximum accuracy setting. I had the route loaded and navigating on the 2nd screen just in case but the route was well marked so it was not needed but ya very impressed with the watch, time to start squirrelling away for one of my own haha

 

This is the watch if you are into ultra ultra running in my opinion. It does everything (swimming, cycling etc) but really for this sort of event it is a beast.

[Andrew Steer]

the s*** hit the fan for me big time at Karkloof, back to the drawing board again.

Ran the first half and back to Mbona so comfortably, then on the long downhill to the road crossing my knee said "na F** you" and really started hurting bad, something not lekker going on there so I decided to call it and not risk further damage, in to the doc later.

 

Little bit bleak because the first 110km was awesome hey, really was just on cruise control, turned at halfway in 10 hours, before the 50 miler start feeling ok, nutrition was bang on point, pace was good, spirits were ok and picked up pacer all for it to go south way too fast.

 

Ya back to the drawing board, 

 

Hard luck Dave, hope it's nothing major!