Distance Vs Frequency ?

[Instructor57]

As some will know , I have had a couple of longish gaps in my running recently .

In fact 2 separate gaps of almost 4 weeks each.

I'm in a better place now and intending to get back on track .

I did a 3k run on Tuesday (first run for almost 4 weeks due to hip issue )

And decided to run again this morning .

The hip is not quite 100 % and still aches occasionally, but generally improving with stretches and core excercises.

For this reason I decided to stick with the 3k for now untill I have built up my run frequency again and I'm happy with the hip before adding on the kilometres.

As I have said previously, there is no rush .

I'm out running again and that's the important thing .

So, I was up at 6 , had a glass of water whilst making a mug of tea , visit the little room , kit on and dynamics done.

Out of the door at 06:40 .

I wore very light shorts and a running vest, this felt just right as I started my warm up walk .

I decided to do the NRC 3k Run again .

It felt good as I started , infact I had to conciously slow down .

I soon started to warm up , it was feeling quite 'Muggy' out there !

1k done and I'm feeling good , and happy with my steady pace .

Decided to let the pace creep up a bit on the 2nd k and go for another negative split run .

Up the hill towards the church and managed to keep the pace slightly higher so happy with that .

On the 3rd and last km I could feel a little light drizzle in the air , this was actually quite welcome and cooling !

Last k done again with a slightly higher pace .

Cool down walk done , home and stretches done .

Another glass of water and another mug of tea .

Shower and breakfast to follow 😁

All in all I'm happy with this , it's good to be running again , the miles will come back when im ready .

As for pace, I'm not really interested although it's nice to achieve negative splits 😁

Misty the cat is totally unimpressed and is still lay in the same position on the window ledge as when I opened the curtains at 6:30 🤣

Happy running !

[Week7 Graduate10]

Sounds like a perfect morning run. Misty looks like a cat with attitude!

[Instructor57 Graduate10 in reply to Week7]

Thank you and yes the run was just right !And Misty certainly has attitude 🤣😺

[damienair Administrator]

Well done and wishing you a full niggle free return. Your doing it the right way.

[Instructor57 Graduate10 in reply to damienair]

Thanks , it's nice to get out there again 👍

[Frenc Graduate10 60minGraduate]

Well done 😊. That sounds like a lovely run and how nice to have another instalment! There really isn’t any rush, and that’s the sign of a true runner in my books ⭐️. I’m pleased your hip seems to be behaving, and that Misty remains suitably unimpressed! It’s been very muggy, hasn’t it, I hope this will be last of it today. All the best 🏃‍♂️🏃‍♂️🏃‍♂️😁.

[Instructor57 Graduate10 in reply to Frenc]

Thank you for your kind support 😁 , and yes it was nice .And it will take as long as it takes , it's a little frustrating but ! Nothing to be gained by pushing it, I will be patient 😁

[SueAppleRun Graduate10 60minGraduate]

That sounds almost perfect, definitely keeping shorter runs while you feel how your hip niggle copes, no point pushing, non pushing runs feel so good don’t they? And Misty? well she’s delightful and looks very comfy

[Instructor57 Graduate10 in reply to SueAppleRun]

Thank you 😁 !Yes, it'll take as long as it takes and thats fine !

And Misty still hasn't moved 😁😺

[Woollyweaver Graduate10]

That sounds like a lovely no pressure run. Good to hear that you are looking after your hip and just enjoying being able to get out there - as you say, the rest can wait 🙃

[Instructor57 Graduate10 in reply to Woollyweaver]

Thank you !And yes, I'm not interested in chasing PB's

No pressure runs are much more enjoyable for me 😁

[Dodgylungs Graduate10]

Solid run over 3K. Distance versus frequency is always my conundrum too. My right calf is still sore from my HM run, so I think my next run will be a shorter distance like this and I might let rip a little, injuries allowing.

[Instructor57 Graduate10 in reply to Dodgylungs]

Thanks , yes give yourself a nice short recovery run , hope the calf is ok !

[Birdlady64 Graduate10]

Nice controlled 3k there Ian!😁👌👏Its good to get an update on progress.

It feels wonderful when you have those no pressure runs and its definitely the sensible way to go.I hope the hip niggles settle - I've been struggling with some back issues myself this past week which have prevented me from lacing up (literally). So it's nice to hear about your comeback

Misty looks totally unimpressed that you were up so early though...

[Instructor57 Graduate10 in reply to Birdlady64]

Thank you 😁 !And yes the no pressure is great and I really don't care about PB's

I'm just enjoying the running process .

Oh I hope your back is ok ?

And Misty STILL hasen't moved ! 😁

[Grannyhugs Graduate10]

Great that you got back out again. I hope a steady short distance just now will pay dividends and you can slowly increase distance when you’re ready. I too am doing precious little running - HR to high in the summer heat this year, I’ve swapped to loads of cycling longest 73km. Happy running 🤗

[Instructor57 Graduate10 in reply to Grannyhugs]

Thank you, I'm certainly finding no pressure running more enjoyable !Great that you are getting the bike mile's in 👍

How is HR when cycling ?

[Grannyhugs Graduate10 in reply to Instructor57]

Much lower average but still peaks by the top of long climbs. Just looked at my 73k stats, pretty much all zones 1,2,3 while running is mostly 3&4, well mostly 4 to be honest🤣

[Instructor57 Graduate10 in reply to Grannyhugs]

73 k is a serious bike ride 😳Is it an ebike ?

And not surprised it peaks on long climbs

[Grannyhugs Graduate10 in reply to Instructor57]

No, normal bike, we feel we are far too young fore bikes🤣. Aiming for a 100k ride but legs feeling the strain just now as I’ve already done nearly 300km hilly in September. However it’s a great way to discover large areas, we moved back here after 35 years

[Instructor57 Graduate10 in reply to Grannyhugs]

Wow !I'm impressed ! 😳👍

[Grannyhugs Graduate10 in reply to Instructor57]

Here are more stats from my 73km ride - averaged 18km/h max 30km/h so not fast but we did have a total vertical ascent of 839m and burned 900 calories- I’m quite light for my height so for me this is a lot

[Instructor57 Graduate10 in reply to Grannyhugs]

That's seems a good pace to me ! 😁And nice to burn more calories than your next meal 😁

[Grannyhugs Graduate10 in reply to Instructor57]

You have no idea how much food I can get through🤣🤣

[Instructor57 Graduate10 in reply to Grannyhugs]

🤣🤣🤣

[Jools2020 Graduate10]

Well done, Ian! 3K runs are perfect while you build up your frequency. Happy to see you out there and running 👏👏👏👍

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Jools , if I can get another in by Tuesday then that will be 3 in the week 😁

[Jools2020 Graduate10 in reply to Instructor57]

No rush, as you say! 😊

[Instructor57 Graduate10 in reply to Jools2020]

Absolutely, 👍

[Hidden]

👍🏼😊 I think you are approaching things perfectly. Taking your time and listening to your body is just right. There's no point to doing too much too soon and only be wiser after the event. Great work. Keep it up.

[Instructor57 Graduate10 in reply to Hidden]

Thank you ! 😁And it must be near Dabby's graduation soon ! ? 🤔

[Hidden in reply to Instructor57]

Yes! We ran the final week 8 run this morning, so all being well, her graduation run will be this Friday. She heads off to start uni on the Saturday, so we really are squeezing it in by the seat of our (running) pants! 😀🏃🏼‍♀️😆

[Instructor57 Graduate10 in reply to Hidden]

Haha, good luck to her ! 😁👍

[Yesletsgo Ambassador Graduate10]

The NRC 3k is a nice run, I did it this morning too for similar reasons to you (ankle ligament in my case). Hope you continue to recover well, there's no pressure 😁PS Misty looks positively frenetic next to my Mo

Black cat asleep

[Instructor57 Graduate10 in reply to Yesletsgo]

Thanks, and yes , it's a good distance to keep things ticking over !Haha Mo looks settled for the day 😁😺

[Beachcomber66 Graduate10]

The HM plan I had to follow this time (the only one which would have had me ready on the day!) was based on four runs per week. Three short and one long. The short ones were 40 minutes easy pace, 30 minutes tempo and 40/50 minutes intervals or similar. It worked for me in that my fitness improved and the overall distance increase ( I ran further within the set times as I got fitter) was spread across 4 runs rather than 3. The benefit has shown through in lower average heart rate/ higher VO2 max. It did involve running on two consecutive days each week, but I think I am a bit beyond C25k rules now! Better still🤞🤞🤞 it has kept injury at bay since mid June. So increasing frequency might be another way of increasing distance?

[Instructor57 Graduate10 in reply to Beachcomber66]

Yes, good point !I think the shorter runs are crucial.

I don't really monitor HR but vo2 max certainly likes short and frequent over distance !

[Curlygurly2 Graduate10]

That's lovely. I've decided to ditch my Garmin Coach plan, it was all getting too much, and I'm so looking forward to some shorter runs. 3 K is a very nice distance.

[Instructor57 Graduate10 in reply to Curlygurly2]

Yes, I like 3k It's just enough to keep things moving and it's a no pressure run !

I found previously that I got to be thinking I must run 5 or 10k or 10 miles !

Then I noticed the pressure creeping in !

I've still not got to 10 miles , 14k is my furthest, but you know what , I don't care !

I'll get there when I'm good and ready and it will not be pressured 😁

[Morethanjustastrole]

3 K is a great distance to get going again isn’t it. Had 3 weeks off recently with a knee issue doing lower impact stuff on a rowing machine and exercises for knees from the nhs site. Got a few tenuous 3ks under my belt now and pushed up to 4 k yesterday. Don’t want to spoil it now so might only run twice a week for a while and stick with the rowing. I quite surprised my self at how much I missed my running so that’s a positive for me. I hope you get a few more 3ks under your belt then onward and upward.

[Instructor57 Graduate10 in reply to Morethanjustastrole]

Yes, it's a great recovery distance and a no pressure run .I was just saying in my previous reply that the distances will come back when I'm ready, and they will be without any pressure ! (Hopefully) 🙂

[Tzushka Graduate10]

Well done and best wishes for a quick recovery of your hip! Perhaps Misty would care to give you some of that notoriously beneficial cat therapy?

[Instructor57 Graduate10 in reply to Tzushka]

Thank you ! And yes, cat therepy is the best 😁😺

[Hidden]

Sounds like a good idea to keep the runs short until you (your body) feels more secure. Better safe than sorry! As for Misty, she looks impressed like only a cat can look impressed 😂