Run OZgolf Run

[AndyP]

This is all relative of course, but how do you run slow? I've tried a couple of times to go north of 6 min/km and struggle to get to even 1km before instincts take over.

It's not something that I think about. I guess it is by changing cadence and/or stride length.

My fastest run this year: 5k @ 4:10min/k for 20:52 - Cadence 177 spm
My longest run this year: 26k @ 5:58min/k for 2:36:00 - Cadence 168 spm
Yesterday's easy run: 6.9k @ 6:07min/k for 42:35 - Cadence 166 spm

[sms316]

Over 2.5 hours? Bloody hell.

[goughy]

Running slow is easy. You must don't go fast! I used to love easy runs. Could be why I was never fast.

[AndyP]

Over 2.5 hours? Bloody hell.

The reward:

[goughy]

That's why I started......
Sadly, when you stop you keep up with the rewards....... then you need to start up again...... and around you go

[Ron Burgundy]

This is all relative of course, but how do you run slow? I've tried a couple of times to go north of 6 min/km and struggle to get to even 1km before instincts take over.

Just let go of worrying about how you look when you’re doing it. Running deliberately slow always feels stupid. And you’re not alone, pretty well everyone ends up running the fast runs too slow and the slow runs too fast.

[Benje]

SMS

Marathons took me 5 hours. Imagine running for longer than a slow play round of 18 holes!
Long distance running requires discipline at the start, to not go out fast.
It is a run where your heart rate goes up progressively over the hours of the run.

By the way, AndyP's range of times per km are impressive.

Benje

[sms316]

Thanks Benje.

FWIW I have no great interest in long distance running. In Hyrox you do 8 x 1km runs but the catch is that they’re rather compromised after doing the activities (sled, ski, burpee broad jumps etc). So with running being half of the race I think I’ve got to get my runs down to under 4.30mins.

I feel like 10km runs are a pretty good distance for the sake of fatigue and speed. If I can get myself to a point of doing that comfortably without dropping too much more weight then I’m in a pretty good spot.

[AndyP]

It's too late. You're already a long distance runner. Anything over 3k is considered long distance running.

[LeftyHoges]

It's too late. You're already a long distance runner. Anything over 3k is considered long distance running.

You what?

[Ron Burgundy]

Thanks Benje. FWIW I have no great interest in long distance running. In Hyrox you do 8 x 1km runs but the catch is that they’re rather compromised after doing the activities (sled, ski, burpee broad jumps etc). So with running being half of the race I think I’ve got to get my runs down to under 4.30mins. I feel like 10km runs are a pretty good distance for the sake of fatigue and speed. If I can get myself to a point of doing that comfortably without dropping too much more weight then I’m in a pretty good spot.

FMD I’d rather run another marathon than do a race made up of 1km intervals mixed with burpees.

[AndyP]

You what?

Up to 3k is middle distance, at least from an event point of view.

[Benje]

Another metric is that a run of 20 to 30 minutes provides the training benefits.
Run for longer than this and you are doing it for the sake of running.
One reason why the 5K runs are so good. Maximum training effect for minimum time commitment.

SMS, the main thing is to do something which you can enjoy. I'm glad you enjoy your choice, I'd hate it, but my fitness is more compromised than yours (I don't have the explosive power necessary for competitive burpees.)

Benje

[sms316]

80m of burpee broad jumps is the longest 80m you’ll ever come across!

[sms316]

The joys of being old. Calf strain . Had a session with my physio this morning and she's happy. There's been a fair bit of leg strength work done over the last couple of weeks.

Green light to build back into it. Celebrated by buying a new pair of wheels (Saucony Endorphin Speed). FMD buying running shoes is a rabbit hole that I wasn't prepared for.

[AndyP]

The joys of being old. Calf strain . Had a session with my physio this morning and she's happy. There's been a fair bit of leg strength work done over the last couple of weeks.

Green light to build back into it. Celebrated by buying a new pair of wheels (Saucony Endorphin Speed). FMD buying running shoes is a rabbit hole that I wasn't prepared for.

Calf strains can be pretty pesky and hang around for a bit, so take care.

Regarding shoes, I have my set models that were recommended, and I tend not to stray from them. I always have at least two pairs on the go at one time to allow one to recover.

[AndyP]

On the topic of running, I've really got into running every street in Brisbane. I might never get there, but it helps with motivation to get out the door. I'm currently at 13.41%, way behind another guy that is at 25.98%, although he regularly runs ultra-marathons and knocks 20k of streets at a time, while I just chip away at suburbs.

I'm now at 26.24% of Brisbane City Council completed with 53 suburbs covered, and 2 others that have one pesky street remaining. Any run where I don't run a new street is a disappointment.

[goughy]

Noice.

I put 3k into my last pair of shoes..... but I guess not much running going on there.

[sms316]

Calf strains can be pretty pesky and hang around for a bit, so take care.

Regarding shoes, I have my set models that were recommended, and I tend not to stray from them. I always have at least two pairs on the go at one time to allow one to recover.

Physio has had me doing more rehab and strength work than I thought possible. Last week was allowed to do 5km light jogs made up of 1km jogs with 200m walking in between. Took the new wheels for a spin on the treadmill this morning and it honestly felt like the easiest 10km over 60 mins ever. The difference was unreal.

Now to avoid the temptation to put the foot down.

[goughy]

Good old physios!
I tore the cartilage in my left knee while at the physio doing rehab after the surgery on my right knee. Good times.

[sms316]

To be fair she is a triathlete so she should have at least a third of an idea.

[Benje]

My HOKA's are fantastic.

Benje (ex ASICs Kayano fan)

[sms316]

My HOKA's are fantastic.

Benje (ex ASICs Kayano fan)

It was more or less a coin flip between those and the Saucony. Damn click frenzy. Now up to 3 pairs already. I suspect we are getting into full mid life crisis territory now.

[sms316]

The cult continues.

Knocked out Park Run the last 2 weeks and finally knocked over the 25 minute barrier on Saturday (24min 6 sec). And started yesterday with a running coach who swears she can get me towards 4 min kilometres. This is a fun journey for a life long fat ****.

[goughy]

I'm getting kinda jealous. Nice work.