... So I thought I would get a pre-lunch run in and after 3.7K I was unfortunately stopped by somebody in significant distress who needed help. Sorry to tantalise but it would be inappropriate to go into more detail.
Anyways, my plan to run a 5K every other day starting this week hasn't really gotten off to the best start. Do I:
- think 'almost 4K - close enough'?
- try again this evening - 9K in a day seems a _big_ ramp up. I think I could do it cardio wise but worry about injury...
- do it tomorrow and spent 30 minutes on Garmin Connect moving each of this months training plans over by one day
Is 9K just a really really bad idea?
EDIT: just realised that because I am playing with workouts and included a 5min warm up, that distance (unlike my other 5Ks) is actually included, so I only ran about 3.7K.
Written by
yatesco
Graduate
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Almost 4k is close enough, then carry on with your programme as if you'd done a 5k today. Wth running again for 5k this evening? That's a bit bonkers. You don't want to do that. Do some squats instead.
You sound like you're pushing yourself very hard to stick to a regime. Is there a reason that you're determined to stick rigidly to 5k? (sorry if I've missed something in earlier post about training for an event etc).
Personally I'd go for the first option and just think 'hey-ho the run ended up a bit shorter than planned' and stick to the schedule, but I don't think I'm on the same page as you dedication-wise!
- my personality type works best with objective measures/goal driven, so running to a target lets me 'pass' or 'fail' if you see what I mean which is far more satisfying than 'run till you feel like it'. I enjoy reaching 5K more than I enjoy the actual run itself, although I do enjoy the run itself as well.
- similarly, my personality type works best with ritual and repetition. It would all too easy to give my self an excuse to not run today because of X. That is a slope I find _really_ slippery.
- I need to improve my fitness, a lot. Without doing anything I will do maybe 800 steps a day(!) and going to the gym isn't my thing. Turns out running is :-). I am simplifying this - I will do other workouts (planks, squats etc.) but I intend running to be 'the thing'.
- 5K is a bit magical for me - I promised myself I would run 5K before I turned 41 and I am still absolutely chuffed that I can run 5K and I am riding this train as long as I can.
- I want to build a solid base up as quickly as I can so that I can increase the distance and time. 5K every other day is both achievable and effective.
I realise at some point this running lark is going to be 'normal' and 'not new', so the sooner I can establish 'every other day' as a habit (and then every day with a few rest days a week) the better.
It is definitely a personal choice. I mean more than that, I mean it is a plan tailored specifically to make it as easy as possible to sustain the running.
interesting...I feel about 7K..the way you do about 5K...
Have only managed 6.72 K.... (except this morning) I did 5.33 K in 34 minutes... as I got lost...I had a quick break...and then did a bit of the C25K+ podcast, Speed to help me get home.... so that was another 2.5 K.... but since I had a break.. it doesn't count
It was actually 6.92K.... (every little helps) ,12 days ago... but it took me...50 mins and 55 seconds!!!! So..not exactly speedy!!!! the 5.33..today, some of that was on the flat as opposed to the blessed hills!!!!!
That's your run for today and it was a well-rounded one in which you demonstrated flexibility. More flexibility than you give yourself credit for. I hear that you are rightly anxious to maintain the momentum, but my observation is that it is 'not getting out there' that is the thin end of the wedge, not genuine unforeseen and legitimate events like this.
Yes, you'll be particularly keen to make sure that you do get out on Thursday (not before - if you like a plan then do remember that a non-running day between runs *is* the plan) and that you do run 5K.
If this is feels uncomfortable, then consider how much more uncomfortable the injury couch will be...
(I once had to tell my father very bluntly that throwing a tantrum (rather than saying "Is there anything I can do to help?") when a meal was a bit late on the table was *not* fitness, however often he ran/went to the gym etc)
The more I think about it, you are right. I saw this as disruption when in fact it isn't, it is part of the plan because the plan is 'run in the real world' not some ivory-tower ideal plan which is fragile enough to be put off course by real life events.
I was thinking of going out tomorrow, but you are right, I am not there yet. Next month? Maybe.
I want to avoid the IC at all costs because I find it really hard to return to something once I am out of rhythm. The worst experience I had was returning to martial arts after a number of years when I could remember in my mind what to do but my body just wouldn't respond correctly/in time. Turns out sitting on the coach eating pizza isn't that great for fitness ;-).
I don't think I have the mental strength to get back into my vibrams, running shorts (which are far too tight) and my running top (which is also rather tight. That coupled with my bright white legs...
It is also school time - think of the children :-).
A recommended incr are is 10% so going from 5 to 9 wouldn't be recommended. It is surprising that running for 5k is challenging and I found small increases were enough for my little legs. Enthusiasm is always great before running but often I have done a bit too much. I went out across rough ground last week and felt it in my ankles, still not right this week as my calves are burning when I run, so maybe be a bit sensible
That kind of thought process will have you on the IC! 4k is plenty. Have another rest day then get back out there. After being on this forum for 2 years now, I can't count how many people have graduated then done too much and got annoying injuries which meant they couldn't do any running at all. Is there another form of exercise you can do on the inbetween days which uses different muscle groups? Or even just a brisk walk to keep you moving? That's what I'd recommend.
Might make you chuckle - the new Garmin FR235 uses the optical heart-rate monitor and examines your running performance to give you a 'recovery figure' - a duration during which it thinks your body is recovering form the exercise so far.
I looked at mine for today's run thinking 'couple of hours' - 3 days. Yep, really.
The joy and the burden of being a graduate is that there is no plan to follow; you have to "play by the ear", as you are the only one knowing how you feel.
By the way, if you have to cut short one run (or even to entirely cancel it) it is not the end of the world; the last thing you want to do is transforming your love for running into an obsession.
Nope wouldn't do the 5k this evening, it is only 1 run out of your plan.
Whilst your determination is very admirable, caution is the best option here.
Hope the person in distress was ok, enjoy the down time.
You seem quite driven from your responses further up , all I can say is I was at first and went at it like a nutter and ended up on the IC , just a cautionary note .
Hard work does pay off but not at the expense of risking injury.
Thanks Rob. I am definitely driven, but driven to do this in a sustainable way. I am not so much chasing the number of miles as such, more I am driven to increase the benefit of running.
My 'plan', such as it is, is to do a very slow (40 mins) 5K every other day for this month, evaluate where I am at at the end of the month and then either do another month to consolidate or start looking at increasing the distance (slowly) or increasing speed (slowly).
Maybe my 50th birthday treat will be to do a half marathon, but that's 11 months away!
I am also extra cautious because I know from experience I either pay too much attention to niggles or not enough, and plow on regardless. One path leads to bubblewrap the other to the IC couch.
Hence my desire for slow and steady without too much deviation if possible.
Hi yatesco , thought I'd let you know that you inspired me yesterday - as you know I graduated the same day as you, and since then have felt a bit aimless and only managing 30 minute runs, but not quite the 5k again, and due to a rather socially focussed long weekend (ie too much rubbish food, too much alcohol, broken sleep, and only one run) I felt a bit out of sluggish, anxious and generally de-motivated on my run last night. I tried a new route which was really dull, my playlist was rubbish, my legs felt like lead and for the first 20 odd minutes I was thinking 'just got to get this one done and over with'.
Then I thought of you, and some advice you gave me last week about the psychological boost of hitting 5k, so I decided to go for it - ended up doing either 5.3k or 5.5k (depending on whether you believe my Garmin watch, or mapmyrun) in 39 or 40 minutes so pretty pleased with that, and actually managed to take something from a run which started out promising very little. Thanks
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