MLSS Progression #2, A bit faster than intended at 6:05/mile. These September temps are doing wonders for RPE
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Workout #3 Feeling super good today 61 degrees, dry and Sunny
3x12min
Complete 2 days off Sunday and Monday.
Interval splits were 6:02/mile, 6:09, and 6:14
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Florida is getting lightly less oppressive…
Few days of temp in the low 70s early on. 
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Feeling like superman today. Completed workout #5, and workout #4 on Tuesday
I’m feeling like these workouts are really accomplishing something. My duathlon for next saturday is shaping up to go pretty well.
Tuesdays 2x18 avg 6:08/mile for each interval
Today: 3x14 HR high, but RPE and respiration lower than average.
6:00, 6:03, and 6:08 for the intervals.
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Feeling feisty!
2x21min
First interval 5:57/mile
Second interval 6:04/mile
No Friday workout this week as i will be competing in a duathlon on Saturday
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Solid times!!!
I remember when i could do that (well slightly slower…6:15s) few years ago…
How your bike rides looking?
Kinda checked out, but maintaining some decent fitness.
Set a 10min PR last 2 Fridays ago at 375 watts. Ramp test at 340w putting at 5wkg finally.
And completed Donner yesterday with ease.
As soon as this Progression is over, maybe even after this duathlon. I’m going to hit the gym for 6 weeks or so, and begin a marathon prep to roll into a IM tulsa prep.
Thinking of doing an "8/9 day week’ to manage the fatigue.
This way I’m not doing so many quality sessions in 7 days and easier to plan in my eyes
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I hope this is the right thread.
I started running 2 weeks ago. Unfortunately, I wasn’t smart enough to ask my runner friends about good practices for beginners… so I ran 7,5K on tarmac, with cheap old shoes and not stopping to give my legs a break. Considering that I’m also flat footed, sure enough I got serious discomfort on the outside of my right knee.
Since then I got a pair of Brooks Transcend 7’s and ran shorter distances while walking here and there to allow my knees to strengthen gradually. The pain has never been as strong as the first time (Had to take a 3 day break) and I normally can run again after a day of rest or cycling, but this is nagging me quite a bit because it never seems to go away entirely.
Do you have any experience on nursing ITBS???
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Well, I can’t comment on ITBS and you seem to have self diagnosed it? Maybe it’s my survivor bias and me being able to run on anything but all this foot type talk seems pretty pseudoscience to me.
Its really all about starting out easy, short, and often . What you could try is for every 1mile or 1.5k walk for 30s, readjust your form, and then keep going. I do this on my long runs all the time. Ill run for 20min or whenver I feel like it, walk a bit, then start running again with new attention on my form.
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Agreed. Slow running, very slow progression in weekly mileage, slow progression in intensity. That’s the secret to reducing running injuries. Running is a lot less forgiving to ‘just going all-out’ than cycling is.
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Also make sure you have shoes that are not shot.
Most running shoes use EVA foam. Problem with EVA is that they deform with time and will no provide the support needed to run.
There are many shoes now that use TPU (adidas boost is the most recognizable probably). They do compress, but they return to normal. A shoe with TPU will outlast its outsole.
So like the other said. Slow start. Dont try to over do it. Run/Walk strategy is great. And make sure you dont run on 10 yo shoes.
On that note, what would you qualify as a “reasonable” progression in weekly mileage? 10% a week?
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Depends on your history really. The 10% isnt a hard rule. If your mileage is pretty low
Lets say you’ve been running 15mpw on 5days of running… or whatever number you pick.
If you’ve been doing that successfully for 3/4 weeks. Jack Daniels recommends to add a mile to each run day giving you 5 more miles that week.
Personally I increase my long run at a different rate than my foundation runs. like 1 extra on the foundation run and 2 extra on the long run.
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Thank you for your recommendations. I did overcook it and now I regret it.
The question is, can you still run slowly and for short distances? Or is it better to stick to cycling for a week or two?
Does it hurt to run? And not the DOMS kind of hurt.
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I don’t feel any pain while running if I am properly recovered… The pain comes out mainly after I’m done running (the longer, the stronger). Lately I’ve been doing 4k runs and I feel a light discomfort exactly where the ITB Meets the tibia (right side of the right knee). the pain is pretty much gone after one day of rest or cycling, but it comes right back after the next run.
It is definitely painful to run two days in a row so I don’t do it.
Edit: I should say that after my first run (7k, with bad shoes and no running history) the pain was so bad that walking was pretty uncomfortable for the next 2 days. I believe that that’s what sparked the injury
This is a somewhat unpopular opinion… But i would recommended running by times and not miles.
Miles set certain mental expectations, while time is more free.
90% of my runs are time based.
And it has been a game changer.
One day you run 4 miles in 30 minutes. Other day you run 3 miles. Its all fine!
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Another successful progression in the books
Weather today was 57 F, wet and misty
3x16min
1 and 3 were 6:03/mile and 2 was 6:05/mile avg
Will be interesting to see where this goes as I start the Stronglifts program today
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Great pace!
Weather makes a huge difference when running.
So hot here lately (Florida east coast)
ALL my runs last week were on 75F+ temperature and 90% humidity.
Yesterday was “nice” (80F and 85%).
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yea the weather has definitely kept me going