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Those are some weird looking man boob emoticons.Let's turn those pleasantly proportioned fat(?)* ? 's , into flat ?'s! We should all know by now that flat is where it's at!
*this is an extremely upbeat & positive thread where even Delawareans & Georgians can get along...if I transgressed, just run, bike & swim 2 more miles out of spite. That'll learn me.
It varies, from 3 days a week up to 7 (and some doing more than 1 run a day). If you build up slowly and run easy (conversational pace - ie your breathing is easy enough that you can speak in sentences), then any "rest days" could just be walking, which you're already doing anyway. Start with something like Couch to 5K (I did!) as it begins with alternating running and walking and builds up over time to running 30 minutes straight.
Great advice. I'm no way near as seasoned as most of the guys in here. I usually run (although not lately) 3-5 times a week varying the distance between 5k and 10k. Race weeks are usually higher. I'm striving to average 20-30 miles/week by the Fall and remain consistent. Bum leg now so more walking (6 miles this morning
) through next week plus more gym time which is perfect for Florida Summers. 
If you work into a run routine, you might use a couple days a week for rest OR cross-training of some sort. And it's fine to use a run/walk mix. Over time, you'll increase the percentage of run time, and eventually you'll just make it a continuous run. As always, you're encouraged to stay active here so we can enjoy your progress!
5-6 runs, 2-3 strength training.
x instead of a 13x at this marker. that usually doesn't happen. Kept clipping along at the same pace for 3rd mile and it was definitely work, but hit the 3 mile mark at 19:00 even and I knew that sub-20 was going to happen, just a matter of the final time.
F'n tri, best lettuce of the bunch.Great to join up with Chicago area FBGs and enjoy a 5K on a brisk Saturday morning! My first meet-up with tri-man and it had been a long time since I was able to run a proper race with Juxt so great event on both accounts for me.
No t-storms today, but there was a nice downpour that lasted probably 30 seconds around the 2 mile mark. Temp was 52 and windy, but the course was pretty well insulated from wind as we ran on streets through tree-lined neighborhood.
I've been very ginger with my calf the past couple of weeks, but came into today's race with the calf in very good shape and legs rested, but very few quality miles booked the last few weeks. I felt in worse shape than my 5K a month ago. Despite that, today's race went well. The start of the race was a little early so took a couple few to get my watch reset and my music going, but it was just a tiny speed bump. Found myself just behind Juxt for the first mile and came through mile 1 around 6:05. Fell into a nice pace (Juxt fell into a nicer pace) after that. Came through mile 2 at 12:30. I was very pleased to see a 12
Final time: 19:41 chip. 5th overall. 3rd in AG.
Sub-20. (I did it!!!) Very nice personal milestone over a 4 year rocky journey.
Thanks to Juxt for finding a mutually convenient 5K in the Chicago burbs and good of tri-man to do a non-swimming race in his prime training time for his triathlon! I'll let them give their own version of the race, but I'll leave you with an image of middle-aged stud-li-ness. Look forward to more Chicago cornhole trois (god I hope that name doesn't stick).
definitely varies but I've been fairly consistent this year. roughly 2 days of some sort of strength training (I keep intending to increase that but haven't), 6-7 days of running this year, a rest day* every week or two. For the year I've averaged 8.9 miles and 1 hr 12 min / day. Stretch or roll 3-4x / week.
Given your current volume I'd be thrilled just to maintain strength as you have. Increasing has got to be damn near impossible!
Your consistency this year has been incredible. 65-70 miles a week, week in and week out. Impressive.
I am the opposite, the fitter I am the more difficult it is for me to get to my max HR. I can only approach my max HR if the conditions are brutal, Misery Index in the 150s, at the end of a 5K. In good conditions I can be puking at the end of a race and never get with 10 bpm of my max.
I thought so too but yesterday I seemed to have strained my calf fairly bad which is probably related to Saturday's race. Hopefully I'll only be on the shelf for a few days.
That sucks based on yesterday's run I thought you were feeling pretty good, running over 10 @ 7:18. A few days off sounds like the right answer.
This. That's why I tested last week after 11 miles with the SI around 150. Haven't gotten near it in training otherwise, in intervals or tempo runs.
I've only used Garmin devices to track swimming, so I am not familiar with any apps. However, the data I like to review from my Garmin includes: each 25 meter or yard length time and stokes, my time per interval and to see the rest time between intervals. The calorie burn data is nice to have to, to be able to relate it to biking or running (and way back helped plan in race nutrition for longer events). Hope this helps.
Sure, and if you walk there is less impact. I was just wondering how bad the downside was. Didn't mean to make you defensive. It was not my intention.
Running May be Good For Your Knees
My interwebing is a little stronger than yours (sorry Brony, we haven't met so wasn't sure which pics you were in).....
Hey GB, I was wondering how bad it might be on me with 2 weak ankles from rolling them a ton playing bb and at 47 to start jogging a bit or if I am better served to be resigned to walking or biking.Running May be Good For Your Knees
Sure runners get hurt. But I think the consensus is pretty clear that the benefits outweigh any potential negative consequences.
Now ultrarunners, that's a different story. There's no world where running 100 miles at a time is good for you. Thank god I don't know any of those guys.....
If you stay on roads/bike paths, weak ankles shouldn't be too much of an issue. If you want to start running, look at something like the couch to 5K program which mixes running and walking, and see if it's something you're in to. If not, then walk and bike, both good for you as well.
There are other reasons, but one of the reasons I prioritize strength training as much as I do is to stay healthy - now and later. Joints just aren't built to absorb this level of pounding and I want to run for as long as I can.
The outfit matched the timing mat. Not a good plan if you pass out when you cross. Might end up tripping the other runners as you blend in.
