The Runners Thread

[FozzyBear]

Anyone run?

I havent really ran distance for nearly 2 decades. I do other shit, use to mountain bike a lot for cardio. I get the heart rate up doing other shit, like rounds on the bag, n the jump rope, circuits. Use to do lots of sprints for me running a decade ago, but havent really ran since.

However, think imma change things up and start the running.

How would you go about building up after decades of not running? In me youth going from sports to distance in the military was all about the breathing cadence and wasnt that much of a struggle. Youth vs me older arse now though. I Dunno how to break in me tendons, ligaments and all the other small stabilizer muskles i havent been using since forever.

I started 6 days ago. Ive ran for 6 days straight. Doing intervals.

Warmup = Walk 5 mins. then finish with a Cool down 5 minute walk.

Day 1 Warm up then rotate 1 minute jogs/ 1 minute walks. did 6 minutes worth of jogging.
Day 2 Warm up same as above but 7 minutes jogging
Day 3 Warm up same as above but 8 minutes jogging.
Day 4 Warm up then went to 3 minute run, 3 min walk intervals. 9 minutes of jogging
Day 5 Warm up to 3 minute jog, 2 minutes walk, finished with a faster paced minute. 10 minutes of jogging
Day 6 Warm up to 3 minutes jogging, 1 minute walks. 12 minutes of jogging.

Dunno where to take week 2,3,4 etc. and when to start pushing larger chunk times. 5,6,7 etc minutes.

Looking to hit a straight 12 minute mile before ramping up times. Best mile was 4:51 when I was still in the military. Never tried to build on that. Cause I hate running distance. Or maybe just build a 12 minute mile then start working distance instead of time. Id like to 5k 3-6 times a week eventually. 7 min miles 5ks would probably be the target.

I prefer to sprint. BUT, not doing that in older age. Dont wanna blow out me hams or something.

 

[wonky73]

Run. Run.. most CCSers would have a heart attack after two steps..
Jokes aside. 10 years ago or so I got into jogging.. I was going so slow I won't call it running. Did c25k . Actually enjoyed running.
3 important things that helped me not get injured
1. Slow down. I kept going slower and slower I think I was at about a 10:30 mile
2. good form. I focused on striding correctly so that the stress was procssed properly by my joints.
3. Don't run on concrete. there was an asphalt path near my house.. Way more forgiving then concrete

 

[FozzyBear]

Run. Run.. most CCSers would have a heart attack after two steps..
Jokes aside. 10 years ago or so I got into jogging.. I was going so slow I won't call it running. Did c25k . Actually enjoyed running.
3 important things that helped me not get injured
1. Slow down. I kept going slower and slower I think I was at about a 10:30 mile
2. good form. I focused on striding correctly so that the stress was procssed properly by my joints.
3. Don't run on concrete. there was an asphalt path near my house.. Way more forgiving then concrete

10:30. Im going even slower. IDK how slow but its slow as f. looking to build up slow.. maybe im being too conservative in my pace but its been 2 decades since i ran miles. im thinking by maybe day 60 for my first non walk 5k..


yeah my form is good atm, being that im going really slow, its all i notice... but will keep that in mind as I pick up the pace eventually
currently running on a treadmill. will eventually transition outside. ill run down and around a lake.. dirt paths, pull up bars etc.. but concrete before ya get there.

I didnt get the C25K reference and looked it up. Seems to be a good resource.

If more CCSer would run, maybe less heart attacks in the future? Ill keep them informed to motivate .. not logging my progress daily.. maybe weekly.. to finish off day 7 and week 1.

JogLog, Star date, today, the 7th day in a row of da intervals.

Day 7. Warm up. Intervals today = 4 min jog followed by a 2 minute walk. 4 min jog followed by 1 minute walk, 4 minute jog followed by my cool down. Doubled my total jog time in 7 days and my interval time by 4. trying to hit 20 minutes by day 14.

 

[FozzyBear]

Run. Run.. most CCSers would have a heart attack after two steps..
Jokes aside. 10 years ago or so I got into jogging.. I was going so slow I won't call it running. Did c25k . Actually enjoyed running.
3 important things that helped me not get injured
1. Slow down. I kept going slower and slower I think I was at about a 10:30 mile
2. good form. I focused on striding correctly so that the stress was procssed properly by my joints.
3. Don't run on concrete. there was an asphalt path near my house.. Way more forgiving then concrete

Was reading through C25K and seen different programs. How long did it take you build up or back up to a 5k @wonky73 ?

 

[wonky73]

Took me forever to find the c25k program I used. THere are all these things that say c25k but aren't. I think I used the original. The website from 15 years ago is gone but I managed to find the graphic of the program. Long attached below. It took me abvout 6 months I think. I injured something about half way through and had to take a month or so off and sorta restart. I also had to do some of the weeks 2 or 3 times until I built up enough to do the next week. Week 5 took me like a month to get through. I remember having a lot of trouble on the run 8 minutes thing. Checking the old app (runkeeper) I jogged regularly to about 2016.. somehow still chubby.. damn you burgers and beer

 

[Aesopian]

They say over half of Americans won't run again after thirty.

 

[FozzyBear]

Took me forever to find the c25k program I used. THere are all these things that say c25k but aren't. I think I used the original. The website from 15 years ago is gone but I managed to find the graphic of the program. Long attached below. It took me abvout 6 months I think. I injured something about half way through and had to take a month or so off and sorta restart. I also had to do some of the weeks 2 or 3 times until I built up enough to do the next week. Week 5 took me like a month to get through. I remember having a lot of trouble on the run 8 minutes thing. Checking the old app (runkeeper) I jogged regularly to about 2016.. somehow still chubby.. damn you burgers and beer


View attachment 29248

If you ran enough again youd could probably eat all the burgers and drink plenty of beer, right? Time to dust off the velcro pony shoes and start again M8. Maybe you struggled with the 8 minutes cause of the higher pace. like im jogging so slow I could easily outwalk my ghost if i tried. its more about the pop and land atm. I think i could of did 8 minutes for day 8s 3rd rep but i stopped at 6. if i picked up the pace id def tire earlier.. when.. idk

that program is kind of what im doing naturally.. my first jog rep is like a 2nd warm up though.. i think i may keep that at 4 minutes... and just build the other two until i can combine.. idk what im doing

 

[Urblock]

Why run if nothing is chasing you?

 

[wonky73]

Why run if nothing is chasing you?

Heart disease is chasing you

 

[Urblock]

Heart disease is chasing you

Not me. I walk on my treadmill every day. Much easier on your knees.

 

[KittiesKorner]

Not me. I walk on my treadmill every day. Much easier on your knees.

Stop it!

 

[Urblock]

Stop it!

Cat update?

 

[KittiesKorner]

Cat update?

going with the laparotomy because the vet we've trusted for years with previous pets will do it, even though it is more expensive. For anyone talking about how it's dumb to waste money on your pets, get fucked. (endoscopy would reveal less but also be someone we don't know in the burbs)

 

[RacerX]

going with the laparotomy because the vet we've trusted for years with previous pets will do it, even though it is more expensive. For anyone talking about how it's dumb to waste money on your pets, get fucked. (endoscopy would reveal less but also be someone we don't know in the burbs)

The 3 kittens my wife adopted over the past few years came with leukemia, leukemia, and HIV. I could talk for days about vet visits and meds, insanely expensive to extend their lives but it made her happy so no complaints, money well spent.

 

[FozzyBear]

Why run if nothing is chasing you?

Demons are M8....

 

[FozzyBear]

Was trying to channel my inner Cal Ripken but I finally broke my iron man streak i had going. Been working way too much OT and sleep depravation finally hit me day 10. Slept 20 hours total that day. I think Ive worked 58/66 days. something like that. Took day 14 off too. Had my roof partially renovated that day and skipped out.

Still chugging along trying to add a lil more load per run. Started noticing a bit more juice in my legs around day 9 while at work walking around. Felt like running. Other than that I feel about the same.

Idk how many joglogs ill get to, i cant even keep up me china tech thread. i do make note of my runs and collect data for personal.. so its not that hard to copy and paste i guess.


Day 8 Warm up, 4 min jog/2 min walk x 2. 6 min jog into cool down. 14 mins of jogging
Day 9 Warm up, 4 min jog/ 2 min walk. 5 min jog/ 2 min walk, 6 min jog into cool down. 15 min jogging
Day 10 Day off from all exercise activities. Epsom soak
Day 11 Warm up, 4 min jog/ 2 min walk. 5 min jog/ 2min walk. 7 min jog into cool down. 16 min jog time
Day 12 Warm up, 4 min jog 2 min walk. 6 min jog/ 3min walk. 8 min jog into cool down. 18 min jog time.
Day 13 Warm up, 4 min jog/2min walk. 7 min jog/3min walk. 9 min jog into cool down. 20 min jog time.
Day 14 OFF
Day 15 Warm Up, 4 min jog/2min walk. 8 min jog/3 minute walk. 10 minute jog into cool down 22 min jog time.

 

[Gustavus Adolphus]

Hal Higdon for 10K or higher is a great training plan to follow. He breaks it down to ability level in each case.

Hal Higdon Interactive Training - Stay on Track for Race Day

Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks.

www.halhigdon.com

 

[BNB]

They say over half of Americans won't run again after thirty.

I believe it.

I used to run regularly... even competitively when I was 16-19. In my 20's, I became more interested in weight lifting, and pretty much stopped long distance running.

At 30, I tried getting back into it, but then I fractured my foot. That healed with rest. Tried again a year later, and every time I do it, my knees start killing me.

 

[Gustavus Adolphus]

I believe it.

I used to run regularly... even competitively when I was 16-19. In my 20's, I became more interested in weight lifting, and pretty much stopped long distance running.

At 30, I tried getting back into it, but then I fractured my foot. That healed with rest. Tried again a year later, and every time I do it, my knees start killing me.

Most Americans aren't doing that either.

 

[Raskolnikov]

Anyone run?

I havent really ran distance for nearly 2 decades. I do other shit, use to mountain bike a lot for cardio. I get the heart rate up doing other shit, like rounds on the bag, n the jump rope, circuits. Use to do lots of sprints for me running a decade ago, but havent really ran since.

However, think imma change things up and start the running.

How would you go about building up after decades of not running? In me youth going from sports to distance in the military was all about the breathing cadence and wasnt that much of a struggle. Youth vs me older arse now though. I Dunno how to break in me tendons, ligaments and all the other small stabilizer muskles i havent been using since forever.

I started 6 days ago. Ive ran for 6 days straight. Doing intervals.

Warmup = Walk 5 mins. then finish with a Cool down 5 minute walk.

Day 1 Warm up then rotate 1 minute jogs/ 1 minute walks. did 6 minutes worth of jogging.
Day 2 Warm up same as above but 7 minutes jogging
Day 3 Warm up same as above but 8 minutes jogging.
Day 4 Warm up then went to 3 minute run, 3 min walk intervals. 9 minutes of jogging
Day 5 Warm up to 3 minute jog, 2 minutes walk, finished with a faster paced minute. 10 minutes of jogging
Day 6 Warm up to 3 minutes jogging, 1 minute walks. 12 minutes of jogging.

Dunno where to take week 2,3,4 etc. and when to start pushing larger chunk times. 5,6,7 etc minutes.

Looking to hit a straight 12 minute mile before ramping up times. Best mile was 4:51 when I was still in the military. Never tried to build on that. Cause I hate running distance. Or maybe just build a 12 minute mile then start working distance instead of time. Id like to 5k 3-6 times a week eventually. 7 min miles 5ks would probably be the target.

I prefer to sprint. BUT, not doing that in older age. Dont wanna blow out me hams or something.

Sprinting releases healing factors into your bloodstream, redlines cardiovascular system, and is important to youthful vitality.


Try sprinting uphill or half underwater in old age once per week.(slows you down, reduces impact)