Final one done!
Starting temp 55F ending at 50. It was pretty cold with a tanktop. Explains the lower than usual HR.
2x30min @5:54 and 5:57
Felt as good as it could have been. Thinking I have a sure fire 6:05 HM in me. Might find out on Dec 6. Theres a race not too far from me. Blister I got on my forefoot from the last workout is a little worse, as I was lazy and didn’t tape up my foot before running. At 44miles for the week and still a long run left. Funny how much easier it is to hit this mileage without biking all week.
Next week will be 2 workouts of 5k pace practice. Will do 8-10x400m and 4x800m and easy running, along with the start of low volume full distance base.
I am glad that you like it!
If you get a second pair be ready to have running shoes for a very long time. I got a pair of the first generation shoe last year. It has over 600 miles and really just showing signs of wear on the sole. I think it could easily last 1000 miles.
I ran the virtual boston on my version 2. No issues what so ever. So you can probably run any distance on them.
I do strides and have done track workout a few times, when I had no other choice, in this shoes. They are a little too soft for my taste for that, but they might work for some. I think for anything under 7 mpm they will work fantastic.
I signed up for an IRONMAN at the end of 2019 and started running from zero. I was progressing slowly but surely, peaking at around 60km in a week, Not quite a marathon but hey, all was going good.
Then came COVID, IRONMAN postponed to 2021, lost motivation to run, and just rode my bike. Then one day, I was listening to a podcast about run durability, and they offered a challenge: Run for 100 days in a row until the end of 2020. I’m IN. I’m a sucker for challenges, and having short-term goals keeps me motivated,
Currently, six weeks and 41 runs in. Totals so far as follows:
HI Ryan, I did the 3X10 min with 5 minute recovery this morning. It felt really good actually to have some structure. I defiantly felt i had to push myself in certain places. I am not sure if my pacing was correct for it. I also struggle a bit that the area i run is very undulating and can be hilly at times and spikes the heart rate during the interval. I put my 5k time into Jack daniels calculator and used the threshold pace. Is that correct ?
Technically yes, but may want to aim a smidge slower depending on your pace. MLSS is hard to nail down since it’s a blood test. You should struggle a bit. I would say if you could knock out another 5min interval at the end you are in the right spot.
You should find next week to be just as hard while the previous week (if repeated) would feel a bit easier
The Day has arrived, and I have some great news!
PR 5k by 38 seconds
With a moment of weakness I walked for a few seconds at mile 2.75, and thought what will my forum buds think if I stop?!
To review, this PR was made by doing the threshold progression 2x a week with easy volume in between.
This week, Tuesday was 1.5m warmup with 8x400 5k pace, and yesterday was 4x800 @ 5k pace.
Turns out that I did too much too soon, even though it didn’t think so then. Coming from structured training on the bike I did not expect that running 45minutes on my first run could have caused much stress on my ligaments and knees… until I had a hard time walking for the following 2 days. After that I never gave my body a chance to fully heal.
I went back to only cycling for a week, bought some true running shoes and started doing 4-5K runs for a couple of weeks, then bumped it up to 7-8k and now I’m up to 11-12K plus the occasional shorter rides. There has been no pain to speak of, so that look like a win to me.
I’ll keep building my slow long distance rides slowly until I’m ready to start structured training. Thank you for the advise!
Has anyone dealt with blisters on the bottom of their foot? I’m no rookie when it comes to blisters; usually I get them on my toes or the sides of my foot. They simply callous up and I’m on my way. However this one is right on the bottom of my forefoot, where the foot hinges. It calloused up pretty good, but since the skin has hardened, the bending of the foot is causing the callous to split open. So now I just have this minorly painful crack in the bottom of my foot. Not sure what to do about it if anything at all
Sorry. I am fortunate i have not have that issue in a VERY long time.
Last time was when i was using cotton socks back when i started…
Since i swap to synthetic socks I have never had that issue.
The boston 8 were rubbing me the wrong way when i was using thicker socks. never really caused blister but it had the signs of wanting to create one. Now i use thinner socks with them, and problem solve.
You are a seasoned runner. Do you use the same model socks/shoe?
Does it happen with all socks/shoe?
Have you try glide/Vaseline?
Blisters are just burns. Something is rubbing you the wrong way… maybe glide would do the trick.
Yea I wear exclusively run in Nike Dryfit socks. They aren’t the most compressive socks but have gotten the job done up to this point. I’ve wondered if my shoes are just starting to breakdown. My Skechers GoRun 7+ have hit 500miles now (first time in these shoes). Have not had problems with blisters until 2 weeks ago.
I’m just not sure what to do about this split callous on my foot now. should I keep bandaged and damp with wound cream? or not and keep it dry?
Ive been using specific running socks for a long time.
I first started with thorlo socks. The first 4 pairs were great. Lasted a very long time. The second set, not so much, so i switch to feetures!. Game changer socks! Perfect amount of compression!
I usually get the elite thin, but also have a few of elite with some cushion (use during long runs).
You could try a pair of the elite thins and see if this alleviate the problem.
This is a common mistake…and one it took me literally years to not keep repeating.
Your cycling has given you the engine to run faster / farther than most people just starting…but your joints, ligaments and muscles are cobbled together chassis that can’t accommodate the stress your engine can put on it.
My advice is to run slowly and frequently for short distances for quote a while…a few months at least. Let your volume come from frequency, not the distance of any particular run(s).
Also realize you can’t do the frequency of structured workouts in running that you do in cycling.
Ya, feetures are fantastic. I especially love their wool socks for winter running. Best I’ve tried so far. Have you tried Jumper running socks? Those are my favorite. Super comfortable with just the right amount of cushion. A little too bulky for use with the racing flats though (use the thin ASICS for those which are also a great option for days when you’re looking to go fast).
I can’t say I’ve had a blister in that exact location but in the past when I did get a blister I would use a good amount of liquid bandage before my runs until it healed up and maybe even a extra week or so just to be safe… And if a band aide would stick on top of that even better.
can definitely echo that. I’m getting to a point where I would like to be able to run properly (and maybe even switch my primary focus), but I’m being VERY careful with the running volume. I am currently at 3x40’ runs per week, and I am planning on keeping that going until I feel absolutely zero soreness afterwards. Only then I’ll progress to more runs.
Try and take that same 2 hours of volume and break it up across 5 days instead of 3. You’ll get past the residual soreness issue faster and build a stronger chassis.
Maybe something like a modified BarryP plan…so try 3 runs of 20’ and 2 runs of 30’. Same volume, but better consistency and you will recover better from shorter runs.
Doing shorter runs more consistently is what finally allowed me to build up to IM distance. It just took me about 5 years to learn the lesson.
