So tell me about this running (cueing up CK)
Last Post 11/23/2017 10:36 PM by Cosmic Kid. 14 Replies.
Author Messages
Dale

Posts:1041

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11/08/2017 08:06 PM
I got strong armed into entering the Thanksgiving Day 5k with my wife and some of her family.

Just to prove I could do it I ran (slowly) on the treadmill and did 5k in 33 minutes. No issues initially but thought I was crippled for life the next day or so. After another day I was fine and raced cyclocross on the weekend.

Yesterday I ran a mile (again-- treadmill). At 6.2mph my HR was 150 and at 6.5mph it jumped to 160. I stay a pretty constant 170 average when I race 45 minutes in a cross race so it never felt like I was on the verge of blowing up.

I'd like to run sub 30 but haven't run outside other than in cx or doing some short hill sprints in prep for cx.

I know my times are pathetic but I'm 62, dislike running, and rarely do it. I do, however, have a good pair of shoes

You said in a prior post that cyclists tend to ruin themselves by running too fast too soon. I know a 30 minute 5k isn't fast but what tips do you have?
zootracer

Posts:612

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11/09/2017 08:20 AM
Running or walking is good exercise for cyclist, it increases your bone density. I have been diagnosed with osteroporosis after years of cycling. I wish I could run, my right heel is toast after years of long distance running when I was younger...tip, go slow and build up, and stretch!
Cosmic Kid

Posts:2400

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11/09/2017 08:51 AM
OK, first and foremost. treadmills are notoriously inaccurate.....especially ones at a gym. So take that speed / pace with a whole shaker of salt.

Sub-30 min 5K should be a reasonable goal for a cyclist in good shape....my suggestion is in the remaining time you have, focus on running nearly everyday, but for short distances. Anyone can knock out a 5k in terms of distance, so your goal should be to get the most out of your "training" in the next two weeks.

As you experienced with your first "dreadmill" experience, running 5K left you wrecked the next day.....you couldn't have run the next day if you wanted to. Too much, too soon.....so run about 1 - 1.5 miles everyday for the rest of the this week. EVERY DAY. The key is consistency. But you also don't want to do so much in one day that you can't run the next.

Run by HR....and go outside if you can. Being a 'crosser, you should have plenty of cold weather gear....dump the "dreadmill" and get that cold, crisp air in your lungs. Will also help prepare you for the Turkey Trot temps.....run in your Z2 HR. If you start getting too far above it, SLOW DOWN.

Given your advanced age , I'm guessing your Z2 HR is well below 140 (mine is sub-130). Running at 150-160+ BPM pretty much confirms to me your treadmill is out of calibration. Use Strava or another GPS app to track your distacne / pace outside.

Zoot is spot-on about running helping to build bone density....and most cyclists would be well-advised to do a little offseason running. Nothing crazy, but a few short runs per week would benefit their overall health significantly.

Good luck...lemme know if you have any other questions.
Just say "NO!" to WCP!!!!
Dale

Posts:1041

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11/09/2017 09:00 AM
I'm so old school I don't know the zones but doing a 30 minute all out TT the last 20 minutes my HR averaged 171 with almost no deviation from that.

'preciate the advice
Cosmic Kid

Posts:2400

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11/09/2017 10:19 AM
target ~130 BPM, you'll be good. Run EASY and SLOW to run MORE.

After running ~ 1 mile a day this week, move up to ~2 miles at least twice next week (Tues / Thursday) and run ~1 mile all the other days. Take this Monday and next off, if you want....but other than that, run every day. All of that needs to be done at an EASY pace.
Just say "NO!" to WCP!!!!
Cosmic Kid

Posts:2400

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11/13/2017 02:42 PM
Soooooo.....how goes it?
Just say "NO!" to WCP!!!!
Orange Crush

Posts:2208

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11/14/2017 02:58 PM
Posted By Cosmic Kid on 11/13/2017 02:42 PM
Soooooo.....how goes it?


Its running; how could it possibly go other than
Dale

Posts:1041

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11/15/2017 06:29 PM
Target 130? My resting is low 50's but I cannot run without my HR going to 150 and creeping up to 160. Literally cannot run below 150 and that's at 5 mph... any slower than that and I can just walk.

So how goes it? Haven't run as frequently as was recommended but knocking out a mile at about 9:45 is pretty easy and that's with the ups and downs in the subdivision. Stupid work travel is messing with my training.


One run I got back to the house and the garage door wouldn't open... punched in the code several times and *nothing* 9v battery in the keypad was dead, it was 10:00am, no phone, I'm standing there trying to figure out how to get in, and it's 40* outside. I suppose I could walk a mile or so to the corner gas station and see if they have a battery I could buy... dang, no wallet. Spotted a car in my neighbors driveway and knocked on her door sheepishly holding the old battery and asked if she happened to have a battery I could borrow. She did, it worked, and I got back in the house. Had a pretty good laugh over that. Now it's time to find a place to stash a key.
Cosmic Kid

Posts:2400

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11/16/2017 08:41 AM
If the HR keeps creeping up, use good ol' RPE (perceived exertion) and go easy....the rule of "you should be able to hold a conversation" for a pace applies.

And if you "easy" HR is 150+, then you aren't going hard enough for the TT efforts.

Keep at it, and don't forget to start running a bit longer a few days. And don't forget your key.
Just say "NO!" to WCP!!!!
Cosmic Kid

Posts:2400

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11/22/2017 08:27 AM
Soooooooo.......the big "race" is tomorrow. How we felling?
Just say "NO!" to WCP!!!!
Dale

Posts:1041

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11/22/2017 11:34 AM
Race... yeah, whatever

Tight hip whatevers, the side of my hips. I know, cyclist flexibility. Other than that feeling OK.


Sweating the Saturday 60 mile ride with a ton of climbing more than the 5k
Cosmic Kid

Posts:2400

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11/22/2017 12:16 PM
Foam roll your hips....

Post your time when your done tomorrow...I wanna see sub-27, preferably sub-25.
Just say "NO!" to WCP!!!!
Dale

Posts:1041

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11/22/2017 12:21 PM
I do feel like some middle-age out of shape woman who bought a flat bar hybrid and is in training for the MS-150 (not a dig at the MS-150, or middle age woman, it's just that I'm in a totally different field than I've even been).
Dale

Posts:1041

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11/23/2017 11:48 AM
31:52 My wife, daughter and son-in-law wanted to run together so we slogged along. I felt pretty good and probably would have been 28:00 if I would have just run at my pace. Didn't wear my HR monitor but never felt remotely out of breath and was conversing with others out on the course.

Race traffic the first 1/2 mile was atrocious! They line up by three groups: Fast, run the whole time, then the run/walk and stroller group but in the first 100 meters we were trying to navigate people walking.

If there's another 5k in the next month or so that I can just go run I might give it another shot.

'preciate the training tips, CK

PS. When I'm in the top 25% of my age group there are some seriously slow and out of shape guys who entered
Cosmic Kid

Posts:2400

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11/23/2017 10:36 PM
Cool...sounds like it as a great family outing! You should definitely try another one for time if you can.

And a little, light regular running is good for us older guys....helps with bone density.
Just say "NO!" to WCP!!!!


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