Food/Diet and training hobbies

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Went for my first run in months last week, only did 5k but i went out quite fast and managed to keep my pace up to finish in a tad over 26 minutes. I’m going to follow an actual program as I’ve only ever casually run, hopefully I can push myself to hit a 20:00 5k and then after that a 40:00 10k. I’m thinking the following (the days will vary dependent on schedule but will likely be 3 day per week):

Day 1 - Longer run - Slow pace, increase weekly upto a max of 12km

Day 3 - Fartlek - About 4km - Pace/intensity can be increased/decreased as necessary

Day 5 - Tempo run - This is to establish the required pace. Maybe 5km total - 1km slower pace, 1km at required target pace, 1km slower, 1k target pace, 1km slower. The ratios can be adjusted so I’m training at race pace for longer periods

I’m very active at work anyway (usually do 17000 steps per day at work walking/light running). I’d be interested in any suggestions on the schedule, I’ve never gone beyond ‘run further than last time’ but would like to get sub 40 minute 10k

Ryan

@matt-wood Ahahahahah you've got the measure of John

Yep Orton is mega, learning loads and loving it.

WOW thats some serious surgery that!

John Folan

@matt-wood said in Food/Diet and training hobbies:

@ryan-carruthers I had two of my discs burst (herniate) their jelly innards onto my spinal column. The surgeon had to cut the sticky jelly stuff out of the disc and pick it off the nerves. End result is constant pain (MUCH less than I was in though) and a disc with a whole in it. Consultant described it to me as an open tube of toothpaste, it will be fine if I'm careful, be stupid and and it will be as if someone squeezes that tube, meaning I would need the same surgery again.

Im lucky really, could have been much, much worse so I am grateful even if I moan about it at times lol. Just means I cannot do anything where I hold myself in a bent over position...(keep it clean!) Lookin at you @John-Folan

Cant do deadlifts or squats but most other things I am fine with. Wouldnt be able to do a bunjee or parachute jump, but as if I would anyway!

I love sprint work, its fantastic for posterior chain and really quick to finish a workout. Just have to watch out for those hammies

Cant go wrong with Mr Orton, serious runner that!

Whatever do you mean?

Matt Wood

@ryan-carruthers I had two of my discs burst (herniate) their jelly innards onto my spinal column. The surgeon had to cut the sticky jelly stuff out of the disc and pick it off the nerves. End result is constant pain (MUCH less than I was in though) and a disc with a hole in it. Consultant described it to me as an open tube of toothpaste, it will be fine if I'm careful, be stupid and and it will be as if someone squeezes that tube, meaning I would need the same surgery again.

Im lucky really, could have been much, much worse so I am grateful even if I moan about it at times lol. Just means I cannot do anything where I hold myself in a bent over position...(keep it clean!) Lookin at you @John-Folan

Cant do deadlifts or squats but most other things I am fine with. Wouldnt be able to do a bunjee or parachute jump, but as if I would anyway!

I love sprint work, its fantastic for posterior chain and really quick to finish a workout. Just have to watch out for those hammies

Cant go wrong with Mr Orton, serious runner that!

Ryan

@matt-wood What surgery did you have?

Oh have I I used to put these in 2/3 times a week at my leanest lol loved them, I've got them built into my training at the moment - following Eric Ortons plan.

Matt Wood

@ryan-carruthers Yea had surgery on mine at 32 so I should know better

Was walking the dogs in the woods, some uphill, also had a weighted backpack on so should have expected it really Proper dumbass at times

Your distance will come with the consistency you are putting in, that is the easy part really.

Have you ever tried putting in the odd session of sprints, up a slight hill if you can, massively helps with posterior chain strength. Only needs to be 20 mins.

Be warmed up properly if you try it and maybe not go 100% for the first few times until you get a 'feel' for how your muscles react.

Jeff has done a good sprinting vid here:

I would probably add to this to go for a walk straight after, maybe 20-30mins. Then stretch out all the posterior chain muscles when you get back.

Ryan

@matt-wood Backs are brutal aren't they - proper debilitate you when you get a twinge in the back.

Uphill or anything different when walking?

Yes, loving it to be fair - feel stronger than I've perhaps ever been running but not the distance yet.

Matt Wood

@ryan-carruthers Sounds like they are really working out for you Good dedication to keep running in this weather too.

Not done anything for 3 weeks now as I hurt my back walking of all things! I was panicking for a while but it does seem to be slowly improving. Should start some stretching this week and some light, light weights next week.

Ryan

@matt-wood Yes just been for one 5K/6K with the barefoot trainers - I bought the Freo wobble boards - WOW they've had a massive impact on my calf strength.

Noticed my tight calves are pretty much gone now as well. I am only wearing barefoot pretty much all the time now - Are you getting any training in?

Matt Wood

@ryan-carruthers Morning Ryan, Have you kept up your running in this cold snap?

Ryan

@matt-wood Trifle is a weakness of mine lol

Matt Wood

Trifle for breakfast anyone?

Ryan

Mood is pretty good yep, it's becoming quite addictive running lol I want to go further every time but know that I shouldn't push those calves.

100% My balance board work is really helping with balance as well so getting so much stronger from the base too.

Matt Wood

@ryan-carruthers Great stuff! Although you wont really notice it, I bet your overall ankle strength is better too, which 'should' in theory protect you long term from running injuries, barring unusual incidents.

John Folan

@ryan-carruthers said in Food/Diet and training hobbies:

So I'm currently at 4K 3 times a week barefoot trainers for runs, with a balance board program too.

Noticed that I can sit in a squat longer (I have been painting the house a lot!)
My calves are no way near as tight

Nice. Bet you are noticing an upward mood swing as well?

Ryan

So I'm currently at 4K 3 times a week barefoot trainers for runs, with a balance board program too.

Noticed that I can sit in a squat longer (I have been painting the house a lot!)
My calves are no way near as tight

John Folan

@matt-wood said in Food/Diet and training hobbies:

@john-folan Makes you think 'Why did I ever stop?' I hate it when I am forced to stop as I know how beneficial it is for me to train.

Absolutely bang on mate

Matt Wood

@john-folan Makes you think 'Why did I ever stop?' I hate it when I am forced to stop as I know how beneficial it is for me to train.

John Folan

@ryan-carruthers said in Food/Diet and training hobbies:

@john-folan True that smashing it now though bud! You feeling better?

Massively. The difference is amazing. Kicking myself really as I knew better.

Ryan

@john-folan True that smashing it now though bud! You feeling better?