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Running

LLoo
Only ~2.5 mi today, that puts me near 40 mins 5k rate for this morning's effort but I have a long way to go. I think I'd be happy. under 25 but I really just want to be able to run consistently without pain. I know if I can put in the time I will get results, no concern in that regar

Not sure if I shared this already but a friend challenged me to get in shape for a 5k by next summer. That's really easy from an objective standpoint, but getting started is always the hardest part so I'm sharing here for some accountability (and in the future encouragement.

First effort this morning. Total time 29.26 and distance 2.48 mi. A lot more slogging (slow jogging) than I expected to be able to do at this stage, but peak HR was 182 so no doubt this was a max effort. Next few miles stones are: complete a week with minimal pain; complete an entire 30 minutes no walking; complete an entire run without spiking HR (I'd settle for ~155 with nothing prolonged above 165). Those goals are still some way off.

For context: I ran a lot when I was younger, though never "fast" by any measure. I competed in HS and college but didn't get along with my college coach so I quit, which I still regret. In 20s got back into running and ran 2 marathons, both BQ standard, and enjoyed all of that. But minor injuries (PF) and major distractions (job changes, kids) put my running days behind me. In the past ~5 years I've had meniscus (thanks, middle age) and a dislocated toe (thanks, kid) surgeries so I am a little achy and stiff as well as overweight and out of shape.

But my goal is run a 5k with my friends and have a good time doing it, so there it is. I'll be back with progress, as I make some.
Look at Couch to 5k. Its a training programme but its meant to be very good.

Also running clubs near me do a 10 weeks Couch to 5k training programme where they encourage new runners to meet up as a group 2/3 times per week.
At the end of the 10 weeks they all complete the 5k on a Saturday at Park Run which is a free timed run where everybody runs/walks at there own pace but you get lots of encouragement from other runners, marshalls and spectators.
 
Bought some new running shoes for the first time in beards*. So far only ran in these: Mizuno Wave Rebellion (Flash? not to be confused with Pro, which have some sort of growth on the midsole). I like them so far but they're interesting--like a lightweight trainer but with a noticeable flex which I guess is a super shoe element. The Mizuno Wave have always had some sort of absorbtive/reactive tech (that's the wave) but I've never run in shoes with these new carbon plates** before and it's wild. Like them so far, but I'm still fat and out of shape.

mizuno-wave-rebellion-flash-cover.jpg


*my older kids have scampered off with any running shoes I still had that were worth using
**well technically I did have some Adizero flats with a carbon plate, but this was nothing like the modern iteration of this tech
 
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Third race of the year yesterday - Whinlatter Forest Trail Half Marathon.

Possibly one of the most scenic I’ve done, with stunning views of the surrounding fells and the forest was just off the scale beautiful too.

Started off with over a mile of steep gradient too, which had my nicely cemented near to the back of the race for the duration 😂
 
Not sure if I shared this already but a friend challenged me to get in shape for a 5k by next summer. That's really easy from an objective standpoint, but getting started is always the hardest part so I'm sharing here for some accountability (and in the future encouragement.)
2 weeks in and I've run 7 times. It's a slog but I haven't given up yet.
 
2 weeks in and I've run 7 times. It's a slog but I haven't given up yet.
That’s pretty decent, I target 3 times a week . I’ve got a knee injury at the moment that I can’t get rid of , despite physio and resting , so it’s slow runs or run/walk for me , I did 8 miles today at slow run/walk pace, for me increasing distance and running slowly works. Forget what you did in the past , that’s gone, you’re making great progress so far mate 👍
 

That’s the hard part right? Can’t forget but have to learn a new standard.

It takes a good while to get your head around the fact that your pace has slowed down so much as you get older.

I read a good little anecdote in a running article, written by an older runner :

“ When you’re younger, you’re like a Mini Cooper, fast out of the blocks and it’s all about the speed “

“ By the time you hit your fifties, you’re like an old Ford Tranny van, with 250k on the clock. Doesn’t what to start in the morning, takes ages to warm up and you aren’t going anywhere quickly “ 😂
 
That’s the hard part right? Can’t forget but have to learn a new standard.

Ps - Virtually all the trail races I run in, are packed full of fifty somethings, chugging away near the back ( me ) and I think that there’s definitely a niche category for the 50 - 60 age group, to create another category of runners in nearly all the races I take part in.
 
That’s the hard part right? Can’t forget but have to learn a new standard.
Yeah it’s hard, at times I’m tempted ( with running friends) to throw in the times I was running 40 years ago to show that this old, slow git once had it 😂. But you reach a point of calmness and acceptance ( think of your name!) and just do your own thing.

In the UK there are a number of Club Age Group Standards that you can use to target a time in your age Group, say for 5km and monitor your progress . If you Google it you’ll find one relevant to you . This one came from a quick UK Google , it’s very comprehensive, find your age , find a target at 5 km to for!

 

I'm doing the Garmin training to speed up your 5k times. I don't quite understand the logic in it getting me to run 15k in order to be faster over 5k. Am I missing something?
 
I'm doing the Garmin training to speed up your 5k times. I don't quite understand the logic in it getting me to run 15k in order to be faster over 5k. Am I missing something?
I've never really done a training programme for a 5k as I just plod along at my own pace but I have read a few running magazines and from them I thought getting faster at shorter distances was normally about doing sprinting sessions once or twice a week.
Something along the lines of 5 minute warm up. Sprint for 30 seconds then jog for 30 seconds. Do this 10 times. Then cool down for 5 minutes.
As you get better at the sprints over the weeks you shorten your jogs(rest) between each sprint so you could end up doing a 40 second sprint and 20 second jog.
Near me there is a running club that do the sprint sessions/training as a group twice a week.
 
Just done my first run since February the 4th.

Managed 8K in 45m 11s quite happy I managed to drag my bones out. Going to try for 100K in June so off to a good start.

Considering you haven’t done anything for the best part of four months, that’s pretty good mate.

Just be careful you don’t overdo things and pull something 😂
 

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