Today's Training

[Derby Tup]

1st run for 6 weeks
Did 4.5 miles was ok for 3 then knee started hurting again, glad to be able to run 3 miles pain free but gutted pain come back.
Bit more rest take it slow , hopefully be back running ok soon

Feet in the Cowclaps, one of the moderators, suggested short walk/runs to me when I was coming back from an injury once. Run steady, on grass if you can, and don't do more than a mile or two to start with. Build up slowly then if that's okay. Good luck!

[Feet in the Cowclaps]

Feet in the Cowclaps, one of the moderators, suggested short walk/runs to me when I was coming back from an injury once. Run steady, on grass if you can, and don't do more than a mile or two to start with. Build up slowly then if that's okay. Good luck!

What sound advice!
I think it was
day 1 : run 45 seconds walk 15 seconds, repeat for five minutes
day 2 : run 45 seconds walk 15 seconds, repeat for ten minutes
day 3 : run 45 seconds walk 15 seconds, repeat for fifteen minutes
day 4 : run 45 seconds walk 15 seconds, repeat for twenty minutes
day 5 : run 45 seconds walk 15 seconds, repeat for twenty-five minutes
day 6 : run 45 seconds walk 15 seconds, repeat for thirty minutes
day 7 : run 45 seconds walk 15 seconds, repeat for thirty-five minutes
day 8 : run 45 seconds walk 15 seconds, repeat for forty minutes
day 9 : run 45 seconds walk 15 seconds, repeat for forty-five minutes
day 10 : run 45 seconds walk 15 seconds, repeat for forty-five minutes, apart from five minutes continuous running in the middle
day 11 : as above, but ten minutes continuous running in the middle
day 12 : as above, but fifteen minutes continuous running
day 13 : as above, but twenty minutes continuous running
day 14 : as above, but twenty-five minutes continuous running
day 15 : as above, but thirty minutes continuous running
day 16 : as above, but thirty-five minutes continuous running
day 17 : as above, but forty minutes continuous running
day 18 : forty-five minutes continuous running

[martmason]

What sound advice!
I think it was
day 1 : run 45 seconds walk 15 seconds, repeat for five minutes
day 2 : run 45 seconds walk 15 seconds, repeat for ten minutes
day 3 : run 45 seconds walk 15 seconds, repeat for fifteen minutes
day 4 : run 45 seconds walk 15 seconds, repeat for twenty minutes
day 5 : run 45 seconds walk 15 seconds, repeat for twenty-five minutes
day 6 : run 45 seconds walk 15 seconds, repeat for thirty minutes
day 7 : run 45 seconds walk 15 seconds, repeat for thirty-five minutes
day 8 : run 45 seconds walk 15 seconds, repeat for forty minutes
day 9 : run 45 seconds walk 15 seconds, repeat for forty-five minutes
day 10 : run 45 seconds walk 15 seconds, repeat for forty-five minutes, apart from five minutes continuous running in the middle
day 11 : as above, but ten minutes continuous running in the middle
day 12 : as above, but fifteen minutes continuous running
day 13 : as above, but twenty minutes continuous running
day 14 : as above, but twenty-five minutes continuous running
day 15 : as above, but thirty minutes continuous running
day 16 : as above, but thirty-five minutes continuous running
day 17 : as above, but forty minutes continuous running
day 18 : forty-five minutes continuous running

lol and 3hrs to type up, how did you feel after day 18?

[Feet in the Cowclaps]

I'd lost count by then, but could run painfree.

[Rob Furness]

Hill reps with the club tonight, 1.6 mile warm up - 22 short reps (100-150m) - 1.4 mile warm down. Tough session, last few reps were getting hard but overall felt good.

[chamber34]

Hill reps with the club tonight, 1.6 mile warm up - 22 short reps (100-150m) - 1.4 mile warm down. Tough session, last few reps were getting hard but overall felt good.

Rob how would short reps benefit your running?
cheers

[Rob Furness]

It's like a tempo hill session, short reps with short recovery. Good for strength, coordination and lactate threshold. I see it as a strength session and a good way to get used to pushing hard and feeling the pain. I tend to run longer intervals generally when I do them on my own, but this was a club session.

[Rob Furness]

2.5mile recovery run this morning (to the shop to buy breakfast )

[shaunaneto]

an ok week so far totalling 43 miles and 9800ft ascent

might go for an easy jog on the beach this weekend, but nothing more the legs feel like they've done enough this week already

[IanDarkpeak]

10 miles 1500ft from Midhope with Datt and Russ taking in 2 whisky stops, 4 goecaches, 2 wrecks, 1 bombsite, 1 teaplant and 1 rail bogey from a WW2 bombing range, all on Datts doorstep, what an adventure.