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Awesum

Awesum

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Scary_Turtle said:
I have been working hard at my speed work over the last year and yesterday I was feeling good and managed my fastest time in a 5km running a 19:52.

Finally broke the 20minute barrier and managed to run under 4min per km the entire way.

Very chuffed.
Click to expand...
Wow, well done. That's incredible.
What type of training did you do to improve your time?
 
S

Scary_Turtle

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Awesum said:
Wow, well done. That's incredible.
What type of training did you do to improve your time?
Click to expand...

Bit of a long story but will try shorten it.

I was suffering with shin splints and hip pain so went to a Bio who told me my glutes weren't firing so went onto a strengthening program for my glutes and had to reduce my distance.

To challenge myself (plus covid things) I did a Garmin 10km 3 month program and set a time of 50mins which was significantly faster then I was used to. 5:45 was my pushing it time vs 5min per km my goal time but lots of that training was at the 4:45 mark which was unheard of for me but after gradually building wasn't so bad. I missed my 10km time of 50 mins but got just under 52mins and a few weeks later did a 49something.

I hurt myself again....same injuries because I wasn't doing my exercises so did lots of riding and strength training. Between those my glutes got strong and I haven't been injured (holding thumbs) but really focused them for 2-3months.

My 1st 5km back I did just under 25mins and thought f%$^k it I'm going for 20mins. I Jumped onto the Garmin 5k 3month program again and set the time to 22mins (Garmins fastest time) completed the training and missed my goal time again 22:02 grrr. The speed work is set in the 3:45ish in this program and once I got my head around how damn fast that is my body adapted to being able to run it.

For the next 3 months I was doing long runs on Sunday 20-25km, long cycles on Saturday 50-90km and doing a bit of swimming getting triathlon fit which is at the end of April. I kept doing the things I had learnt from the Garmin program as well Hills, speed work, easy runs and the occasional day off plus the core workouts for my weak bottom.

The thing holding my back the most was my head I blew out plenty of times and that effected me. I just didn't believe that I could run at 4min/per km for any extended period of time and uphills used to mess with me once I changed that idea everything came right.

So a bit of everything.
 
Awesum

Awesum

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Scary_Turtle said:
Bit of a long story but will try shorten it.

I was suffering with shin splints and hip pain so went to a Bio who told me my glutes weren't firing so went onto a strengthening program for my glutes and had to reduce my distance.

To challenge myself (plus covid things) I did a Garmin 10km 3 month program and set a time of 50mins which was significantly faster then I was used to. 5:45 was my pushing it time vs 5min per km my goal time but lots of that training was at the 4:45 mark which was unheard of for me but after gradually building wasn't so bad. I missed my 10km time of 50 mins but got just under 52mins and a few weeks later did a 49something.

I hurt myself again....same injuries because I wasn't doing my exercises so did lots of riding and strength training. Between those my glutes got strong and I haven't been injured (holding thumbs) but really focused them for 2-3months.

My 1st 5km back I did just under 25mins and thought f%$^k it I'm going for 20mins. I Jumped onto the Garmin 5k 3month program again and set the time to 22mins (Garmins fastest time) completed the training and missed my goal time again 22:02 grrr. The speed work is set in the 3:45ish in this program and once I got my head around how damn fast that is my body adapted to being able to run it.

For the next 3 months I was doing long runs on Sunday 20-25km, long cycles on Saturday 50-90km and doing a bit of swimming getting triathlon fit which is at the end of April. I kept doing the things I had learnt from the Garmin program as well Hills, speed work, easy runs and the occasional day off plus the core workouts for my weak bottom.

The thing holding my back the most was my head I blew out plenty of times and that effected me. I just didn't believe that I could run at 4min/per km for any extended period of time and uphills used to mess with me once I changed that idea everything came right.

So a bit of everything.
Click to expand...
Thank you for the detailed feedback and well done again for pushing yourself to achieve your goal.

Which Garmin coach did you use?
I've used Jeff Gallerway's 5k program, which helped me get off the couch and running 5k a day, 6 days a week, but my pace is slow. The past 3 months I've mostly done the daily workout suggestions from my Garmin watch, but I'm not getting any faster.

I'm thinking of doing the 10k program, but Im scared winter is going to slow my progress, as I don't like the cold.
 
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Scary_Turtle

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Awesum said:
Thank you for the detailed feedback and well done again for pushing yourself to achieve your goal.

Which Garmin coach did you use?
I've used Jeff Gallerway's 5k program, which helped me get off the couch and running 5k a day, 6 days a week, but my pace is slow. The past 3 months I've mostly done the daily workout suggestions from my Garmin watch, but I'm not getting any faster.

I'm thinking of doing the 10k program, but Im scared winter is going to slow my progress, as I don't like the cold.
Click to expand...

I have used them all
-the lady is very focused on hills, so if you battle at maintaining speed on hills I think she is great. A little extra training I think 5 times a week but I felt tired following this program.
-old guy does these strange stride repeats which seem crazy but push your VO2 max up. I gained 4 VO2 max over 3 weeks which is the most I have ever gained in such a small time. I just train more than 3 times a week so don't really enjoy his programs too much.
-Younger guy was more focused on speed and did a little extra extra training. I didn't feel too tired.

For me either the lady or young guy are great.

The best advice I have got is "you have to run fast to run fast" which sounds like a crock but when you are doing 1min running at 4:30 a km then 1 min recovery 6 times you learn to run fast and 5min a km feels much easier. You just have to do this many times.

Winter is the best time to run you can start a 9am, get some tights and I generally run better when its cooler.
 
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Scary_Turtle

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Anyone do the Easter 100km (50km on Friday, 30km Saturday and 20km Sunday).

I completed mine but did it over 4 days because on the Sunday I did a 100km cycle and on the Monday died through a 20km run.

I actually feel like I have a hangover today but I think I'm ready for my half triathlon.
 
Awesum

Awesum

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Scary_Turtle said:
I have used them all
-the lady is very focused on hills, so if you battle at maintaining speed on hills I think she is great. A little extra training I think 5 times a week but I felt tired following this program.
-old guy does these strange stride repeats which seem crazy but push your VO2 max up. I gained 4 VO2 max over 3 weeks which is the most I have ever gained in such a small time. I just train more than 3 times a week so don't really enjoy his programs too much.
-Younger guy was more focused on speed and did a little extra extra training. I didn't feel too tired.

For me either the lady or young guy are great.

The best advice I have got is "you have to run fast to run fast" which sounds like a crock but when you are doing 1min running at 4:30 a km then 1 min recovery 6 times you learn to run fast and 5min a km feels much easier. You just have to do this many times.

Winter is the best time to run you can start a 9am, get some tights and I generally run better when its cooler.
Click to expand...
Thank you for the advice.
I'll start with the young guy and then the lady.
 
Agent_Smith

Agent_Smith

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Comrades Marathon 2022 confirmed for the 12th of June. It will be a down run and importantly, it will count towards your back2back medal if like me, you managed to do the up run in 2019. I was going to write it off if they said it would be another up run.
 
karnuffel

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Scary_Turtle said:
Bit of a long story but will try shorten it.

I was suffering with shin splints and hip pain so went to a Bio who told me my glutes weren't firing so went onto a strengthening program for my glutes and had to reduce my distance.

To challenge myself (plus covid things) I did a Garmin 10km 3 month program and set a time of 50mins which was significantly faster then I was used to. 5:45 was my pushing it time vs 5min per km my goal time but lots of that training was at the 4:45 mark which was unheard of for me but after gradually building wasn't so bad. I missed my 10km time of 50 mins but got just under 52mins and a few weeks later did a 49something.

I hurt myself again....same injuries because I wasn't doing my exercises so did lots of riding and strength training. Between those my glutes got strong and I haven't been injured (holding thumbs) but really focused them for 2-3months.

My 1st 5km back I did just under 25mins and thought f%$^k it I'm going for 20mins. I Jumped onto the Garmin 5k 3month program again and set the time to 22mins (Garmins fastest time) completed the training and missed my goal time again 22:02 grrr. The speed work is set in the 3:45ish in this program and once I got my head around how damn fast that is my body adapted to being able to run it.

For the next 3 months I was doing long runs on Sunday 20-25km, long cycles on Saturday 50-90km and doing a bit of swimming getting triathlon fit which is at the end of April. I kept doing the things I had learnt from the Garmin program as well Hills, speed work, easy runs and the occasional day off plus the core workouts for my weak bottom.

The thing holding my back the most was my head I blew out plenty of times and that effected me. I just didn't believe that I could run at 4min/per km for any extended period of time and uphills used to mess with me once I changed that idea everything came right.

So a bit of everything.
Click to expand...
This is pretty much exactly where I am now... Bio told me exactly the same...
 
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Scary_Turtle

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karnuffel said:
This is pretty much exactly where I am now... Bio told me exactly the same...
Click to expand...

Good luck it sucks always being in pain when you are running.

My advice get a program and stick to it you are going to probably need some recovery time, fit the strengthening into that slot for 3 weeks (until healed). Once you feel good do a few 5km's and after the run consistently do the strength training.

- Once you can go a bit further stick to the trails, the uneven terrain forces you to use your glutes more than usual.
- Ride a bike, uses different muscles and more of the glutes but you can't use it to replace the strengthening.
- Pull and hold the "going to the toilet" stomach muscles as it was described to me whenever you think of it. Sitting at work, walking around the shops, sitting in the car or even while running hold for 1km and release for 1 km.
- Try some new shoes, I went from Brooks Adrenaline gts 19 to Hoka Carbon X and it helped but didn't cure me.
- Metronome running but the Bio will introduce you to that.

Probably even doing all that you are still going to fall back into old habits on long runs (20km+) when you are tired so take a few extra days off to recover. I had to restart 3 times because I wanted things to happen quickly which just frustrated me.
 
agustino

agustino

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Scary_Turtle said:
Good luck it sucks always being in pain when you are running.

My advice get a program and stick to it you are going to probably need some recovery time, fit the strengthening into that slot for 3 weeks (until healed). Once you feel good do a few 5km's and after the run consistently do the strength training.

- Once you can go a bit further stick to the trails, the uneven terrain forces you to use your glutes more than usual.
- Ride a bike, uses different muscles and more of the glutes but you can't use it to replace the strengthening.
- Pull and hold the "going to the toilet" stomach muscles as it was described to me whenever you think of it. Sitting at work, walking around the shops, sitting in the car or even while running hold for 1km and release for 1 km.
- Try some new shoes, I went from Brooks Adrenaline gts 19 to Hoka Carbon X and it helped but didn't cure me.
- Metronome running but the Bio will introduce you to that.

Probably even doing all that you are still going to fall back into old habits on long runs (20km+) when you are tired so take a few extra days off to recover. I had to restart 3 times because I wanted things to happen quickly which just frustrated me.
Click to expand...
Anything you do is useless unless you take steps to reduce amount of calories specifically from sugar related food

You may ride a bike for a year but still if you continue taking large amount of starch still the problem persist
 
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Scary_Turtle

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agustino said:
Anything you do is useless unless you take steps to reduce amount of calories specifically from sugar related food

You may ride a bike for a year but still if you continue taking large amount of starch still the problem persist
Click to expand...

I'm not sure about others but in my case it was directly linked having weak glutes and had nothing to do with what I was eating.

The reason why I know is because I haven't been eating any better if anything with the increase in training I am eating significantly more and taking on more sugar. Granted my sugar intake is generally low, I don't have sugar in coffee/tea, I seldom eat takeout/chocolates/biscuits etc but I have started drinking fizzy drinks slightly more (maybe 2 glasses on a weekend) as well as using energade or coke or cream soda on long runs/cycles.

I am also eating more starch then I was then as I was finding it hard to keep weight on but I seem to have found a good balance.
 
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I recently moved my Computer desk 3 Meters closer to the Fridge. Im 2-2.5 Meters away now and it is still too far for a beer! Running????You have a snowballs chance in hell.....
 
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Sparkz0629

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Agent_Smith said:
View attachment 1056949
Click to expand...
This brings up a great question for me...

What is everyones "absolutely required" items?

For me:

Shoes (duh) ideally with decent padding (Asics Gel Nimbus, Nike Vomero's or the like)
Ultra Thin Falke running socks
Tissues (2 in each pocket of shorts)
Snug fitting undies (I dont think i need to explain this one)
Running belt if i have any keys with me (I hate things jumping around in my pockets)
Hat
Watch

Then items I like to have with me:
Earphones for loooong runs (and also my phone in my running belt then) - Podcasts make the time go by much quicker
Heartrate chest strap
Gloves and Buff if its cold
Reflective vest if its dark
 
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