Running/Fitness The Running Thread

[Glorfindel]

Training update;

81km
M - 8km easy
T - 9km speed work - 1.5km warm up 5 x 700m at 3:40min pace - 100m walk 3km warm down
W - 14km moderate pace
T - rest
F - 13km easy
S - 29km long run, 4km warm up 41km at 4;35min/pace 4km warm down
S - 5km easy

I presume the long run is meant to read 21km @ 4:35?
Also, I know I squeeze in other stuff, but my body is still feeling the effects of a random 49km week a month ago (had been doing 35ish and have had to drop to 20-25 since) so 81km seems like a shitload

 

[Mofra]

Huge volume. Kudos.
I'm struggling with an angle injury so just getting back into it after a few weeks off with a few short jogs / stride sessions.

 

[BringFevBack2021]

Huge volume. Kudos.
I'm struggling with an angle injury so just getting back into it after a few weeks off with a few short jogs / stride sessions.

 

[Running_Lifter86]

I presume the long run is meant to read 21km @ 4:35?
Also, I know I squeeze in other stuff, but my body is still feeling the effects of a random 49km week a month ago (had been doing 35ish and have had to drop to 20-25 since) so 81km seems like a shitload

Yeah thanks for pointing that out!

I was feeling a little fatigued this week so I decided to back off intensity whilst still increasing volume. Sunday long this weekend will have more was kms in it, but will add in some more elevation.

 

[thewizardmelon]

Hello fellow running friends,

Long time BF user but mainly only consuming the SFA. Have just discovered there’s a running thread.

Currently training for the Gold Coast Double.

PB’s are 5k 22:36, 10k 47:04 (set last weekend), HM 1:52, Full 4:22, 50k 5:51 (but that race went horribly wrong on the back end).

Anyway, looking to connect with more running types, cheers!

 

[Glorfindel]

Did the 27km Redwood Run at Warburton this morning. Longest run I’d ever done and there was a 27% gradient climb so not the best to gauge pace etc but averaged about 6’00” over the whole thing (2:51 total time)
Nailed the carbs (got down about 200g total) but needed to carry more hydration with the aid station spacing (I under drank before the first aid station anyway, but only got through about 750ml of water and 500ml of hydrolite over the whole thing which was about half of what I was aiming for).

 

[Running_Lifter86]

A little late with the weekly update;

Big week at work so a lot of easy running this week

89km total

M - 8km / easy /

T - 8km / speed / legs

W - 16km / easy / tris&shldrs

T - 0km / MWLR /

F - 16km / easy / triceps

S - 9km / easy /

S - 31km / long / easy - 500m elevation

 

[thewizardmelon]

A little late with the weekly update;

Big week at work so a lot of easy running this week

89km total

M - 8km / easy /

T - 8km / speed / legs

W - 16km / easy / tris&shldrs

T - 0km / MWLR /

F - 16km / easy / triceps

S - 9km / easy /

S - 31km / long / easy - 500m elevation

How long have you been running/what are you training for? That’s getting up there in mileage!

 

[Running_Lifter86]

How long have you been running/what are you training for? That’s getting up there in mileage!

I played footy since I was 5, did cross country in year 6 and all throughout high school and in my teens I would do extra running in pre season. I retired in 2022, the same year I trained for the Melbourne marathon, since then I have completed 60km Ultra on the great ocean road and 80km Bondi to Manly Ultra. I am currently training for 100km great southern rail trail run in south east Victoria in May. In an ideal world with more time I would train higher mileage but I will cap out around 110km a week and do a solid 5-6 week block of 100km+ weeks before tapering off.

 

[undefined]

Canberra prep is ****ed. At 6k for the week thanks to a nasty virus. 4th day without any movement, now. Might need to temper my expectations

 

[Glorfindel]

Canberra prep is ****ed. At 6k for the week thanks to a nasty virus. 4th day without any movement, now. Might need to temper my expectations

My friend got sick and pulled out of the GC half last year.
To rub salt into the wound the course ran past her bedroom window lol.

 

[Running_Lifter86]

Weekly update;

96km total

M - 9km / easy / arms&shoulders

T - 9km / speed / legs

W - 16.5km / easy /

T - 0km / MWLR / chest&back

F - 16.5km / easy /

S - 12km / easy / legs

S - 33km / long / easy - 600m elevation

My two long runs over the past 2 weekends have been relatively the same course, this week i added in another climb so the elevations was another 100m. The difference this week is i ran every part of the run, the week before i walked the inclines, ran the flats/decline. The difference in time per km was only 3 seconds, i noticed when walking the incline i was faster on the flatter sections as opposed to running the inclines.

 

[Glorfindel]

Weekly update;

96km total

M - 9km / easy / arms&shoulders

T - 9km / speed / legs

W - 16.5km / easy /

T - 0km / MWLR / chest&back

F - 16.5km / easy /

S - 12km / easy / legs

S - 33km / long / easy - 600m elevation

My two long runs over the past 2 weekends have been relatively the same course, this week i added in another climb so the elevations was another 100m. The difference this week is i ran every part of the run, the week before i walked the inclines, ran the flats/decline. The difference in time per km was only 3 seconds, i noticed when walking the incline i was faster on the flatter sections as opposed to running the inclines.

At a certain gradient it probably becomes quicker to walk anyway!

 

[Running_Lifter86]

Another week down. I was away this weekend so instead of a big long run on sunday i split it into 3 to make sure i got the weekly volume in;

102km

M - 20km / easy

T - 8km / speed / legs

W - 20km / moderate pace

T - 8km / easy / upper gym

F - 20km / tempo

S - 13km / easy

S - 13km / progression

 

[thewizardmelon]

I played footy since I was 5, did cross country in year 6 and all throughout high school and in my teens I would do extra running in pre season. I retired in 2022, the same year I trained for the Melbourne marathon, since then I have completed 60km Ultra on the great ocean road and 80km Bondi to Manly Ultra. I am currently training for 100km great southern rail trail run in south east Victoria in May. In an ideal world with more time I would train higher mileage but I will cap out around 110km a week and do a solid 5-6 week block of 100km+ weeks before tapering off.

How does the 100k trail stack up compared to your previous efforts? As in, have you run trail before?

I went into the GC30 last year not knowing half of it was trail. That was a little humbling

 

[Running_Lifter86]

How does the 100k trail stack up compared to your previous efforts? As in, have you run trail before?

I went into the GC30 last year not knowing half of it was trail. That was a little humbling

I haven't run this trail before, but it isn't a in the middle of the woods type trail. It is the great southern rail trail, so it will be 3m wide gravel path, not very technical at all and i have run on these surfaces before. Overall its close to 700m elevation so very flat for 100km, the first 50km there would be very little elevation. If there is any sections that veer off onto more technical running i have done a bit of running in a state park near where i live, that is proper trail running over rough terrain, goat tracks, and skipping over creeks etc.

 

[Glorfindel]

Not sure if everyone else has this experience, but I’m 5-10”/km slower over short distances on gravel road vs bitumen.
I’d imagine that gap could be bigger over long distances as fatigue comes into it.
That being said, my fastest ever km according to Strava was on single track lol