The official running thread™

The_MAC said:
Disclaimer: Personal opinion and program

Because I hate strength training (boring AF), I literally do the bare minimum, and focus on the exact motion I will be relying on in a race.

4-5 sets of the following:
  • 10 Burpies (overall core strength)
  • 50 walking-lunges with 30kg barbell on shoulders (primary focus for trail)
  • Barbell Curls (just to give the arms some love)
Typical week (200km-250km):
  • Mon - Run 10km-12km moderate pace
  • Tue - Run 10km-12km moderate pace
  • Wed - Strength (+- 30min)
  • Thu - Run 10km-12km moderate pace
  • Fri - Strength (+- 30min)
  • Sat - Long Run e.g. 20km-30km easy pace
  • Sun - Rest
Click to expand...

6 days a week is just - a lot.

I am trying to train for a half marathon - I am not fast. So a 10km run takes me 1h10mins. 20km takes almost 3 hours.

So as an example, last week I ran 40km which is not the problem, its the 5h20mins it took over that week to cover the distance.

Then there is the time getting ready and winding down, which is easier for running as you can just run from home. The gym would require driving there, driving home which is going to be another 30mins on top of the 30mins you are doing work.

I guess what I should ask is what is a reasonable/good amount of time to dedicate to training per week?
 
Scooby_Doo said:
6 days a week is just - a lot.

I am trying to train for a half marathon - I am not fast. So a 10km run takes me 1h10mins. 20km takes almost 3 hours.

So as an example, last week I ran 40km which is not the problem, its the 5h20mins it took over that week to cover the distance.

Then there is the time getting ready and winding down, which is easier for running as you can just run from home. The gym would require driving there, driving home which is going to be another 30mins on top of the 30mins you are doing work.

I guess what I should ask is what is a reasonable/good amount of time to dedicate to training per week?
Click to expand...
Apologies, I made a quick edit which missed your quote :)

I gym in the garage, so it's literally a quick 30min session, and in all fairness, feels like a bit of a "rest" day.

Rule of thumb from the older generation was to cover the distance intended to run in one go during the week i.e. 50km ultra = 50km/week - you won't be a frontrunner, but should finish in one piece ;)

I have adjusted my distance based on training and then the resultant "gaps" I noticed on race-day, so then I make increases where necessary, and strength training was a clear gap when doing high ascent trail ultras, at least for me.

PS: I know there are some that believe that time-on-feet @ a certain pace is a better metric than distance, to avoid injury and over-training by trying to "fly" through the prescribed distance, but as long as you stick to your intended pace, I believe either will work.
 
R13... said:
Anyone here doing the steyn city trail? Or you guys all solo runners?
Click to expand...
Had a look at it, it will probably be a well sponsored race and for people living in JHB/PTA, nice and close to home.

I have a diary clash and the Mac Mac Ultra a week before :(
 
The_MAC said:
Had a look at it, it will probably be a well sponsored race and for people living in JHB/PTA, nice and close to home.

I have a diary clash and the Mac Mac Ultra a week before :(
Click to expand...
Yeah. Rather expensive compared to other trails or road runs.
 
R13... said:
Yeah. Rather expensive compared to other trails or road runs.
Click to expand...
Actually on par with the trail ultras. It's probably because there is a rather tight entry cap, otherwise it becomes a complete poo-poo fest wrt space on the trails.
 
The_MAC said:
Typical week (200km-250km):
  • Mon - Run 10km-12km moderate pace
  • Tue - Run 10km-12km moderate pace
  • Wed - Strength (+- 30min)
  • Thu - Run 10km-12km moderate pace
  • Fri - Strength (+- 30min)
  • Sat - Long Run e.g. 20km-30km easy pace
  • Sun - Rest
Click to expand...

:unsure:
 
The_MAC said:
Actually on par with the trail ultras. It's probably because there is a rather tight entry cap, otherwise it becomes a complete poo-poo fest wrt space on the trails.
Click to expand...
Oh cool I dont do much in the way of trails. Only ever done the fun ones at 5/10. Signed up for 21 here.
 
I see the Puma sale is gone now, best discount is down to 24%. LOL

Had a dog jump onto me during today's run. Thankfully it was a friendly border collie. The owner didn't even have a lead anywhere and relied on voice commands to try to get the dog away. Shudder to think what would've happened if it was aggressive.

Garmin finally upped my max HR to 190 after this threshold run.
1748971164602.png

It's kinda stupid that it downgrades you when it's recommending only base runs.
 
Sicarius404 said:
I got myself the Velocity 3 and ForeverRun 2s now for R3.1k

Thanks for letting me know 8letters / Crusader :)
Click to expand...
The Shoes arrived today...

Only problem is I still have work and an event I am attending tonight, so I can take them for a test drive...

I did try them on and they fit like a glove
 
Crusader said:
Garmin finally upped my max HR to 190 after this threshold run.


It's kinda stupid that it downgrades you when it's recommending only base runs.
Click to expand...
Yeah I also don't get that. My Max heart rate always apparently fluctuates between 198 and 202 so not sure what it actually should be.

Also a good thing that border collie was friendly. Dogs scare me a lot when I see them just because you never know if they are just happy or trying to kill you
 
Sicarius404 said:
Yeah I also don't get that. My Max heart rate always apparently fluctuates between 198 and 202 so not sure what it actually should be.

Also a good thing that border collie was friendly. Dogs scare me a lot when I see them just because you never know if they are just happy or trying to kill you
Click to expand...

Worst thing when you're walking/running and a dog appears in your vision. You have no idea what's going to happen

Which is part of my reason for calling dog owners arseholes. I don't care how cute or friendly your mutt is. Keep it in your ****ing yard
 
The_MAC said:
Disclaimer: Personal opinion and program

Because I hate strength training (boring AF), I literally do the bare minimum, and focus on the exact motion I will be relying on in a race. I have weights and train in the garage, where I can blast the music, make funny noises, and not waste even 1 minute commuting and all the other overheads associated with going to the gym.

4-5 sets of the following:
  • 10 Burpies (overall core strength)
  • 50 walking-lunges with 30kg barbell on shoulders (primary focus for trail)
  • Barbell Curls (just to give the arms some love)
Typical week (200km-250km per month):
  • Mon - Run 10km-12km moderate pace
  • Tue - Run 10km-12km moderate pace
  • Wed - Strength (+- 30min)
  • Thu - Run 10km-12km moderate pace
  • Fri - Strength (+- 30min)
  • Sat - Long Run e.g. 20km-30km easy pace
  • Sun - Rest
Click to expand...
I do a similar thing but instead of gym I do spinning/cycling.

Mon - spinning 1 hour
Tues - run 8km
Wed - spinning 1 hour
Thurs - run 8km
Friday - rest
Sat - long run 10-20km
Sun - long cycle 45 - 70km

I made this change because when I was running 5+ times a week I was always injured and going to the physio weekly. Since changing I have been to the physio once this year.
 
Sicarius404 said:
Yeah I also don't get that. My Max heart rate always apparently fluctuates between 198 and 202 so not sure what it actually should be.

Also a good thing that border collie was friendly. Dogs scare me a lot when I see them just because you never know if they are just happy or trying to kill you
Click to expand...

Not gonna lie. Think that 183 max HR spike was recorded right about then. Will have to go back and check the GPS map when I get back home.
 
Scary_Turtle said:
I do a similar thing but instead of gym I do spinning/cycling.

Mon - spinning 1 hour
Tues - run 8km
Wed - spinning 1 hour
Thurs - run 8km
Friday - rest
Sat - long run 10-20km
Sun - long cycle 45 - 70km

I made this change because when I was running 5+ times a week I was always injured and going to the physio weekly. Since changing I have been to the physio once this year.
Click to expand...
Makes sense.

I think the combination of cumulative distance and frequency of the runs makes a huge impact on potential for injury.

I found strength training has helped tremendously in reducing the rate of injury (touch wood nothing serious that 2-3 days rest was not able to resolve), as well as tapering up and down in preparation for a race.
 
It has been a stressful week.

I went for a run. Halfway through the run I realised I didn't have my running cap on. Couldn't for the life of me remember if I started out with it and lost it along the way. HR shot through the rough stressing about the cap so I had to run back home to go make sure. Thankfully it was there. I just never put it on to start with. 😵‍💫

Run ended up being a tempo run instead of a base run.

Seems it Global running day today.

1749061557909.png
 
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