The official running thread™

Pudding McTwinkle said:
Cold this morning. What are you highveld runners using to keep warm?
View attachment 1549199
Click to expand...

I run at 5am most morning when it is fing cold.

I run in tights, thick socks, shirt, arm warmers and buff. When it's very cold I have a long sleeve shirt over the arm warmers.

Buff and arm warmers normally come off after 2km and go into my pockets.

Running in tights is amazing FYI.
 
I can't believe how much running is sucking at the moment, out for 3 months with my hamstring then was slowly increasing my speed and milage when I got swine flu which took me out for a month.

First week back and can barley do 6:30 a km for 5km.
 
A bit of an update on my running.
TLDR at the end

Summary:
I started running at the end of November 2022. This after having done almost no serious exercise for the better part of 2 decades.
My first run was a Parkrun in Joburg with more than 100 m ascent/descent, which is quite intense.

My first goal was a 5 km in 35 min by the end of February. I started with a Garmin Coach 5k plan (Greg McMillan), and by the end of February, I made it. Barely.

I took a break for a week or 2, then started another Garmin Coach (Jeff Galloway) plan. My next goal was very optimistic, but I wanted to push myself, so I set it at 32 min.

When I ran the course last week, I managed to do it in 35 minutes.

So I have obviously plateaued. I expected this result, as I already noticed it during my training.
My VO2Max improved from 38 in November, to 43, so there is definitely an improvement. I'm not nearly as sore after running, and I can go longer distances than when I started.

Having said that, I still cannot finish a 5k without walking. In fact, after the first km, I can't do another without walking. Once my HR goes past 150 bpm, I sound like an asthmatic pug running the comrades.

Struggling to improve, and especially the struggle with my breathing, my first thought was that the multiple covids and other illnesses I had last year ( a particularly bad year for me), might have damaged my lungs. Also, erasing years of inactivity will probably take more than 6 months.

This brings me to late last week.
I decided that for the next 6 months, I will try Maximum Aerobic Fitness (MAF). I've already done two slow sessions, typically 35-40 in length.
Although I couldn't do it yesterday, I will aim to do a longer run on Sundays.

But last week, I also received some disturbing news. I received an SMS from the blood service. I am a regular blood donor, and they have started performing Ferritin tests on whole blood donors. This is a measure of how much iron is stored in your body. Mine is low. Very low. The normal levels for men are 24 to 336 micrograms per liter, while mine is 10 to 15 micrograms per liter. My hemoglobin levels are fine, so I'm not anemic, yet, it obviously needs to be addressed.
Some of the symptoms are:
Tiredness (check)
Leg cramps (check)
Shortness of breath, especially with mild exercise (check)

So this probably explains why I plateaued and aren't seeing any significant improvements for the last 6 months.
I am now taking iron supplements, and I hope this, together with the MAF running, will improve my performance.

TLDR version:
6 months of training and I have stopped improving. Trying MAF running next. Also found out I have a type of iron deficiency that can cause some of the issues I'm experiencing.
 
AntennaMan said:
A bit of an update on my running.
TLDR at the end

Summary:
I started running at the end of November 2022. This after having done almost no serious exercise for the better part of 2 decades.
My first run was a Parkrun in Joburg with more than 100 m ascent/descent, which is quite intense.

My first goal was a 5 km in 35 min by the end of February. I started with a Garmin Coach 5k plan (Greg McMillan), and by the end of February, I made it. Barely.

I took a break for a week or 2, then started another Garmin Coach (Jeff Galloway) plan. My next goal was very optimistic, but I wanted to push myself, so I set it at 32 min.

When I ran the course last week, I managed to do it in 35 minutes.

So I have obviously plateaued. I expected this result, as I already noticed it during my training.
My VO2Max improved from 38 in November, to 43, so there is definitely an improvement. I'm not nearly as sore after running, and I can go longer distances than when I started.

Having said that, I still cannot finish a 5k without walking. In fact, after the first km, I can't do another without walking. Once my HR goes past 150 bpm, I sound like an asthmatic pug running the comrades.

Struggling to improve, and especially the struggle with my breathing, my first thought was that the multiple covids and other illnesses I had last year ( a particularly bad year for me), might have damaged my lungs. Also, erasing years of inactivity will probably take more than 6 months.

This brings me to late last week.
I decided that for the next 6 months, I will try Maximum Aerobic Fitness (MAF). I've already done two slow sessions, typically 35-40 in length.
Although I couldn't do it yesterday, I will aim to do a longer run on Sundays.

But last week, I also received some disturbing news. I received an SMS from the blood service. I am a regular blood donor, and they have started performing Ferritin tests on whole blood donors. This is a measure of how much iron is stored in your body. Mine is low. Very low. The normal levels for men are 24 to 336 micrograms per liter, while mine is 10 to 15 micrograms per liter. My hemoglobin levels are fine, so I'm not anemic, yet, it obviously needs to be addressed.
Some of the symptoms are:
Tiredness (check)
Leg cramps (check)
Shortness of breath, especially with mild exercise (check)

So this probably explains why I plateaued and aren't seeing any significant improvements for the last 6 months.
I am now taking iron supplements, and I hope this, together with the MAF running, will improve my performance.

TLDR version:
6 months of training and I have stopped improving. Trying MAF running next. Also found out I have a type of iron deficiency that can cause some of the issues I'm experiencing.
Click to expand...

On the iron thing, after my accident my iron was also like 10mg and was battling to run a 5km feeling completely stuffed after 3km.Go to a doctor who will send you to drip clinic.

They will give you an iron drip and in 24hours you will feel amazing.

Have you had an accident or and blood loss in the last year because that can cause your iron levels to tank?

Once you have had you drip you need to start training at a pace that is quicker than your normal pace but you do intervals like 200m at 5m/km 1 min break repeat 5 times, 100m at 4.30 x5 1min break and 400m at 6m/km x5 feel out how much break you need.

Doing that once a week will help alot.

Also you need to be consistent and run 3-4 times a week at varying paces.
 
Scary_Turtle said:
On the iron thing, after my accident my iron was also like 10mg and was battling to run a 5km feeling completely stuffed after 3km.Go to a doctor who will send you to drip clinic.

They will give you an iron drip and in 24hours you will feel amazing.

Have you had an accident or and blood loss in the last year because that can cause your iron levels to tank?

Once you have had you drip you need to start training at a pace that is quicker than your normal pace but you do intervals like 200m at 5m/km 1 min break repeat 5 times, 100m at 4.30 x5 1min break and 400m at 6m/km x5 feel out how much break you need.

Doing that once a week will help alot.

Also you need to be consistent and run 3-4 times a week at varying paces.
Click to expand...
No accident or anything like that.
Most likely cause:
1. Regular training - I've been running 4-5 times a week for 7 months now.
2. Regular blood donation - I've kept up with my blood donations every 60 days.
3. Not getting enough iron in my diet - gonna start eating a lot more liver and spinach

If I see no improvements, I'll see about the drip thing.
 
AntennaMan said:
No accident or anything like that.
Most likely cause:
1. Regular training - I've been running 4-5 times a week for 7 months now.
2. Regular blood donation - I've kept up with my blood donations every 60 days.
3. Not getting enough iron in my diet - gonna start eating a lot more liver and spinach

If I see no improvements, I'll see about the drip thing.
Click to expand...
Have you tried jogging slow enough just so that you don't have to walk.
HR under 130 to 135.
 
AntennaMan said:
1. Regular training - I've been running 4-5 times a week for 7 months now.
Click to expand...
Firstly well done on you're hard work and congratulations on your progress so far. Awesome job.

You could be into 'over trained' territory here if you have kept this up at the same sort of level of effort since you started. Hitting a plateau can also be a symptom of over training.

You need enough recovery not only on a day to day basis but also over the longer term so having a lighter intensity week every 4 or 5 weeks or is a simple rule of thumb that can help avoid getting into an over trained state.

Day to day, if you train different aspects on consecutive days then that can allow for some recovery - eg. run on Monday, Wednesday with a bodyweight strength workout on Tuesday. Some cross training is also usually a good thing generally in terms of running and adding a bit of variety can help when you hit a plateau. Just make sure anything new you enter into training wise is in line with your doctor's advice, especially since you have experienced some specific health issues.
 
Todays effort was the first run of a structured training plan. The goal is to qualify for Comrades 2024 at kaapsehoop.
Screenshot_2023-07-09-08-28-40-962-edit_com.garmin.android.apps.connectmobile.jpg
Very enjoyable run, conversation and laughter the whole way.
 
Pudding McTwinkle said:
Todays effort was the first run of a structured training plan. The goal is to qualify for Comrades 2024 at kaapsehoop.
View attachment 1553719
Very enjoyable run, conversation and laughter the whole way.
Click to expand...
Also started a plan but my knees can't take Kaap so eyeing the flattish Jacaranda the following weekend.
Wouldve liked to do Soweto but it's a killer. Might do the half.
 
wise_guy said:
Also started a plan but my knees can't take Kaap so eyeing the flattish Jacaranda the following weekend.
Wouldve liked to do Soweto but it's a killer. Might do the half.
Click to expand...
I'll look into the jacaranda event. Thanks for the heads up.
 
wise_guy said:
Also started a plan but my knees can't take Kaap so eyeing the flattish Jacaranda the following weekend.
Wouldve liked to do Soweto but it's a killer. Might do the half.
Click to expand...
I have heard that the route has reverted to 2021's profile, which means it's a fast downhill qualifier now. People drive hours to go there as it is a good qualifier to make. I would rather have a good rest and then run a marathon fresh.
 
AntennaMan said:
A bit of an update on my running.
TLDR at the end

Summary:
I started running at the end of November 2022. This after having done almost no serious exercise for the better part of 2 decades.
My first run was a Parkrun in Joburg with more than 100 m ascent/descent, which is quite intense.

My first goal was a 5 km in 35 min by the end of February. I started with a Garmin Coach 5k plan (Greg McMillan), and by the end of February, I made it. Barely.

I took a break for a week or 2, then started another Garmin Coach (Jeff Galloway) plan. My next goal was very optimistic, but I wanted to push myself, so I set it at 32 min.

When I ran the course last week, I managed to do it in 35 minutes.

So I have obviously plateaued. I expected this result, as I already noticed it during my training.
My VO2Max improved from 38 in November, to 43, so there is definitely an improvement. I'm not nearly as sore after running, and I can go longer distances than when I started.

Having said that, I still cannot finish a 5k without walking. In fact, after the first km, I can't do another without walking. Once my HR goes past 150 bpm, I sound like an asthmatic pug running the comrades.

Struggling to improve, and especially the struggle with my breathing, my first thought was that the multiple covids and other illnesses I had last year ( a particularly bad year for me), might have damaged my lungs. Also, erasing years of inactivity will probably take more than 6 months.

This brings me to late last week.
I decided that for the next 6 months, I will try Maximum Aerobic Fitness (MAF). I've already done two slow sessions, typically 35-40 in length.
Although I couldn't do it yesterday, I will aim to do a longer run on Sundays.

But last week, I also received some disturbing news. I received an SMS from the blood service. I am a regular blood donor, and they have started performing Ferritin tests on whole blood donors. This is a measure of how much iron is stored in your body. Mine is low. Very low. The normal levels for men are 24 to 336 micrograms per liter, while mine is 10 to 15 micrograms per liter. My hemoglobin levels are fine, so I'm not anemic, yet, it needs to be addressed.
Some of the symptoms are:
Tiredness (check)
Leg cramps (check)
Shortness of breath, especially with mild exercise (check)

So this probably explains why I plateaued and aren't seeing any significant improvements for the last 6 months.
I am now taking iron supplements, and I hope this, together with the MAF running, will improve my performance.

TLDR version:
6 months of training and I have stopped improving. Trying MAF running next. Also found out I have a type of iron deficiency that can cause some of the issues I'm experiencing.
Click to expand...
You sound on the right track sir. I don't know your age but struggling @ 150bpm Imo means not fitness levels but something else which you have already pointed out. Fix your iron problem and I am confident MAF will increase your aerobic base which will get your 5K time lowers. Also, as you said, your parkrun is quite tough compared to most TBH. I can run a flat parkrun around 25mins but 100+- elevation means I drop to just under 30mins.
 
Pudding McTwinkle said:
Todays effort was the first run of a structured training plan. The goal is to qualify for Comrades 2024 at kaapsehoop.
View attachment 1553719
Very enjoyable run, conversation and laughter the whole way.
Click to expand...
Sounds like a perfect easy run. Carry on building your base for the next couple of weeks and then put together a solid training plan for kaapsehoop. Is this your first marathon? Good luck
 
RunningFromFat said:
I have heard that the route has reverted to 2021's profile, which means it's a fast downhill qualifier now. People drive hours to go there as it is a good qualifier to make. I would rather have a good rest and then run a marathon fresh.
Click to expand...
I'm quite heavy at 97kg so the impact on my knees are exponential and my first knee issues were exacerbated by downhill running.
 
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