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Be still my beating heart
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Sorry, was busy getting a podium finish in a half mara.
Did I not specifically refer to a 25 day running streak??
6 days a week is fine but a rest day is crucial.
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No it's not
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What works for some doesn't work for others. I take a day off every week and I still pick up quite a few injuries and niggles. However I know people who don't take any rest days at all and rarely if ever get injured. Depends very much on your biomechanics and how your body deals with the training load.0 -
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Hi Ososlo, I have been following your log for some time now...tis great....well done on your restraint, not training with a niggling injury...hopefully its all good for you from here on. However, due to your injury, I did get some great tips from the posters on your log i.e. Myrtl routine...to keep me going Good luck with the MSB 5k.... I've entered it too 0
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Thanks for linking that thread ososlo!!
I think I read that way back when doing the 4 day per week HH noive 1 progarmme and it would have went way over my head at the time.
Gavlor, I'm afraid Tergat's opinion trumps yours
amadeus,
I think cross training is beneficial both for strengthening muscles and also for the heart/lungs. However remember the principle of "Specificity" which states that all training for a particular sport should be specific to that sport. So if you are a runner you need to run for specific adaptions to take place in the muscles. You will recruit different muscle fibres on a bike than you will do running.....On the other hand if you a very injury prone and can only manage a certain amount of running, then cross training is an excellent tool to add more stimu.
However I think if you can go out and do an easy jog instead of cross training then do it. KEEP EASY RUNS EASY THOUGH. I think the pace you run on easy days is very personal. A lot depends upon your capacity to recover. Some people can run faster than others on easy days but no faster on race days. I think the important thing is this: do what works for you. And, to be more specific, pay attention to how well you can run key workouts and races. If you feel tired during the early part of key workouts or races it's a sure sign that your easy days are too fast.
Each person must use principles of training. Principles like consistency, variety of stimulus, individualisation, gradual-progression, and moderation are the bedrock of success. How they are applied to each person is not much different; it's the speeds that matter, and the amounts, and the frequencies.
Re rest days it really depends on the individual (age, running experience, injury history, work/family commitments etc). If a runner has no issues with injuries and chronic pain, then running daily or twice daily (even better) is the path to success. There is no two ways about it. The more you run while staying within your personal limits at the moment, the better you get...especially in terms of aerobic efficiency. As a general rule, if you have injuries, rest completely and do therapies that get rid of the problem. Don't run through injuries unless you are close to a planned big race that you have put a lot of energy into preparing for.
Taking days off should be merely for planned recovery periods, not as a scapegoat and not as a mythical "it helps me" philosophy, based on lack of commitment. Many, many runners believe they "need" days off, only to find when they committed to training they improved more than they ever have. Every day you don't run you lose efficiency at a rate of 3 to 1. One day off is like going backward 3 days in your training program. I read once that Dr. Edward Coyle (American?), exercise physiologist of renown, has studied detraining effects and concluded just that!
I was in contact with a coach who measured runners in two specific ways. He had them run at 80% of VO2 max on a treadmill - 10 minutes - the day before and after a day off from running. Predictably, their heart rate and their blood lactates were higher after a day off. And, in most cases, their perceived exertion worsened, too. That is, 80% felt harder than it did two days earlier (before the day off from running). He estimated that 80% of runners do NOT benefit from a day off and only 20% do. And the 20% that do need it because they typically lacked self-control in their training prior to the day off. That is, they were over-reaching for a few days prior to the day off (working too hard for their current ability) and the day off was a corrective measure for lack of self-control or lack of self-knowledge.
IF you are the 1 in 5 (20%), then a day off or two each week is probably going to correct your over-reaching tendencies. Then, take the day off or two. That's ok. Just don't start taking days off out of habit. That's not smart. That's lazy! If your not a serious runner, not in it to improve optimally, then take days off and ignore the information stated above. It doesn't matter, then.
There are ways to take a day off here and there and be succesful. One must follow strict rules to avoid injuries and setbacks due to days off. For example, never run a hard day or race after a rest day. The days that follow that hard day or race often tend to be compromised, first of all, but second of all injury rates goes up quite a bit. So, if you take a day off, be sure to run easily the day after. That will save you the grief of injury and sore legs for 2-3 days.
When you take days off, you may end up getting more injured - just after you return. The problem with taking days off is three-fold. First, you lose blood volume, which effect VO2 max and efficiency. The problem is, you gain a bit of musculuar power and you are fooled into thinking that the day off "did some good." The truth is, people push too hard, relative to their cardio-vascular capacity, when they return because their legs are more powerful (due to glycogen top up). The second problem with taking a day off is you simply lose touch with effort, coordination is reduced, even though power or feeling of power is present. If you lose sensory awareness, you don't realize you are pushing too hard. The third problem with taking days off is mental - you think you can push harder when you come back after resting. Pushing harder is often NOT a good idea.
Now, I'll throw another thing out there: run more often. Yep, run more often! Cut the length of your runs and run more often at an easy pace. Instead of doing an 8 miler at your normal pace run two 4 milers on some of your days. Your body will start to feel better when you do this on your easy days. Once again frequency of running is directly linked to efficiency. If you run more often, you improve your efficiency. You run along using less energy.
Have you ever noticed that many of the elites do a lot of double days? Often, elite runners won't run more than about an about an hour in any single run. Why do you think that is? Is it because they are too lazy to run further? Not a chance! It's because they know that they can do more volume per day and per week if they keep individual runs under a certain limit. There's a lot of trauma to connective tissue and cell membranes that happens beyond a certain amount of distance work.
But the truth is the same principle can be used for lower mileage runners. Focus on doing your key workouts twice per week well (very well) and just put in easy distance in whatever way makes your body feel good the remainder of the days. Doubling takes organisation and sacrifice but it does pay big dividends - even as short as 3-5 weeks for some runners.
Tergat0 -
Hi Ososlo, I have been following your log for some time now...tis great....well done on your restraint, not training with a niggling injury...hopefully its all good for you from here on. However, due to your injury, I did get some great tips from the posters on your log i.e. Myrtl routine...to keep me going Good luck with the MSB 5k.... I've entered it too
thanks FITZA and delighted my injury benefited you:D
I'm gonna start the Myrtl routine soon so would be interested to hear how you're finding it?
Good luck with the MSB training. Not sure I'll do it now due to this injury thing scuppering my training plans.0 -
Thanks for linking that thread ososlo!!
I think I read that way back when doing the 4 day per week HH noive 1 progarmme and it would have went way over my head at the time.
Gavlor, I'm afraid Tergat's opinion trumps yours
No problem:D It's in my file of "Super Posts for Future Reference"0 -
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thanks FITZA and delighted my injury benefited you:D
I'm gonna start the Myrtl routine soon so would be interested to hear how you're finding it?
Good luck with the MSB training. Not sure I'll do it now due to this injury thing scuppering my training plans.
Sorry Ososlo....that probably sounded awful...your injury helping me:( I too have a niggling injury but am ignoring it as best I can and haven't stopped running, very probably most unwise:(....(left hamstring, glute tight, sore), I have been doing lots of warming up before running, and stretching/strengthening after runs...rolling as well, especially the glute. I'm only doing the Myrtl routine a few days but do find that it is helping. I have entered two races, the MSB 5k and the K Club 10k (my first race in the 'half century' overs :eek:), that is why I'm so keen to keep running until 12th April...then I will rest and drink and enjoy life as an auld one!!....for a few weeks anyhow
I hope you get to do the MSB 5k, a few days back and you will be flying again I will follow with interest 0 -
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LOL I'm delighted my injury had a positive effect on someone. That's what these logs are all about - learning from one another. Where else would you get it? Boards is fantastic for that.Sorry Ososlo....that probably sounded awful...your injury helping me:( I too have a niggling injury but am ignoring it as best I can and haven't stopped running, very probably most unwise:(....(left hamstring, glute tight, sore), I have been doing lots of warming up before running, and stretching/strengthing after runs...rolling as well, especially the glute. I'm only doing the Myrtl routine a few days but do find that it is helping. I have entered two races, the MSB 5k and the K Club 10k (my first race in the 'half century' overs :eek:), that is why I'm so keen to keep running until 12th April...then I will rest and drink and enjoy life as an auld one!!....for a few weeks anyhow I hope you get to do the MSB 5k, a few days back and you will be flying again I will follow with interest
Might be worth going to see someone about your issues and if you get someone who really understands running then it mightn't just be a case of 'stop running' which is what I'm guessing that you fear...
Good luck with the rest of the training!0 -
I like that Myrtl routine too, maybe you should rest for a few days and see if it helps your niggle, its not worth chancing doing damage.Sorry Ososlo....that probably sounded awful...your injury helping me:( I too have a niggling injury but am ignoring it as best I can and haven't stopped running, very probably most unwise:(....(left hamstring, glute tight, sore), I have been doing lots of warming up before running, and stretching/strengthening after runs...rolling as well, especially the glute. I'm only doing the Myrtl routine a few days but do find that it is helping. I have entered two races, the MSB 5k and the K Club 10k (my first race in the 'half century' overs :eek:), that is why I'm so keen to keep running until 12th April...then I will rest and drink and enjoy life as an auld one!!....for a few weeks anyhow I hope you get to do the MSB 5k, a few days back and you will be flying again I will follow with interest 0 -
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LOL I'm delighted my injury had a positive effect on someone. That's what these logs are all about - learning from one another. Where else would you get it? Boards is fantastic for that.
Might be worth going to see someone about your issues and if you get someone who really understands running then it mightn't just be a case of 'stop running' which is what I'm guessing that you fear...
Good luck with the rest of the training!
Thanks Ososlo...I've had this 'injury' for few weeks now and it isn't getting any worse, I can do all warm ups, strengthening, myrtl exercises and all the training I plan to do i.e. tempo runs, intervals, lsr (which I do on grass), apart from me being very aware of it and in a bit of pain I can live with it. I know I should rest it and I do take 2 rest days a week (which your post from Tergat has me really thinking about
) Also I always rest a day or even 2 before a race and reading that post would contradict that completely!! I really want to continue until 12th April and hope I can but obviously if injury worsens I will stop 
I agree Boards has been fantastic for all running related issues (and I'm sure lots of other issues!!) 0 -
SamforMayo wrote: »I like that Myrtl routine too, maybe you should rest for a few days and see if it helps your niggle, its not worth chancing doing damage.
Yeah I find the Myrtl routine good alright. Re my 'injury' I will definitely rest if it worsens but at the moment (as in my post to Ososlo) I don't seem to be getting any worse and I have this (probably stupid) target run in mind (just my own personal target ) and I would really like to get to it could be running hopping on one leg by then :eek: 0 -
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Monday 24 February
5 miles at easy effort 10:24 min/mile
Last Sunday I came home almost in tears with a pain in my bum and a sore hip and a sore knee. Last Monday I was told by my physio to stop running completely for at least a few weeks. If I had been told then that I'd be back running having only missed 4 days, I'd have given my right arm away (not leg, I'd need that:D). I must send my ex-physio;) a link to the Wharton A.I.S. routine :pac:
Thanks Stazza I owe you one.
Last 2 runs were very much easier than recovery effort, well over 11.30 min/miles and I really felt like I was walking. I was just afraid to push it in any way at all just in case. This was much more fluid and I got into a nice rhythm whilst keeping it very easy. Started off at recovery effort and gradually upped it a tiny bit. Really could have upped it a lot more and was sorely attempted to do a few strides at the end but easy does it for the moment I guess.
30 mins AIS and a little foam rolling pre-run and some foam rolling after run.
Happy out:cool:0 -
Monday 24 February
5 miles at easy effort 10:24 min/mile
Last Sunday I came home almost in tears with a pain in my bum and a sore hip and a sore knee. Last Monday I was told by my physio to stop running completely for at least a few weeks. If I had been told then that I'd be back running having only missed 4 days, I'd have given my right arm away (not leg, I'd need that:D). I must send my ex-physio;) a link to the Wharton A.I.S. routine :pac:
Thanks Stazza I owe you one.
Last 2 runs were very much easier than recovery effort, well over 11.30 min/miles and I really felt like I was walking. I was just afraid to push it in any way at all just in case. This was much more fluid and I got into a nice rhythm whilst keeping it very easy. Started off at recovery effort and gradually upped it a tiny bit. Really could have upped it a lot more and was sorely attempted to do a few strides at the end but easy does it for the moment I guess.
30 mins AIS and a little foam rolling pre-run and some foam rolling after run.
Happy out:cool:
That s great, can you post a link to this AIS you speak of ?0 -
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Enjoy. All ya need is a good length of rope:pac:0
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Wednesday 26 February
4 miles at recovery effort 10:45min/mile
Was going to take the day off running but decided that'd be no fun so just went super slow instead. Ignored the watch and surprised pace wasn't even slower when I got saw it afterwards. Felt great and itching to go faster and longer but refrained!
30 mins AIS and foam rolling beforehand which made me feel very 'springy' tonight.
Now I just wanna go a bit faster:pac:
4 hours sleep with half a sleeping tab last night so a slight improvement on the night before:)0 -
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Ah cr1p you're right. I wish it was Thursday!ThebitterLemon wrote: »O,
Although I'm in a different time zone, unless you did today session tomorrow, I'm pretty sure it's Wednesday
TbL0 -
Thursday;) 27 February
5.52 miles at 10:05 min/mile
Long day at work. Used to be able to do my Wonder Woman stunt and go up the stairs in my civilian gear and back down 2 seconds later in my running gear and head off immediately, but alas those days are behind me as I now have to come in, get into the running gear and out with the rope:rolleyes: Anyways, I'm not really complaining as it's all in the greater good so happy to add 30 mins onto each run with the AIS work as it's obviously working for me.
Bid adieu to Mr. Wharton and out the door for 3 miles but came back with 5 and a half! How did that happen:D
Again, it was a case of using restraint as I need to keep reminding myself I'm just back from injury so easy does it. I did pick it up a little bit here and there for a minute or two just to test things out and all feels good to go.
Was recently awarded a really cool contract for my business which I'm delighted about but it will mean I'll have to juggle things a bit more to fit it all in but I'll make sure my running doesn't suffer;)
Foam rolled everything after the run.0 -
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