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>>77603682
New parkrun PB this morning, feeling good about myself.

How do I learn to pace myself better?
Often when I go for an easy run, I find myself going faster than I want, somewhere between easy and marathon pace. I can still maintain it for as long as I aimed to run, but it's obviously more effort, and well it's not an easy run anymore.

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>>77603834
That's a pretty good time, anon. Bravo.

I think I've got my knee under control now. I started running 2-3 months ago and ramped up to 3 mile runs fairly quickly and after one particular run, suffered knee pain for about 10 days. I had some imbalance in my quad on that side leftover from a hip surgery that I was afraid would cause issues, and sure enough, it did, but I think pushing it to the point of injury forced the imbalance to resolve. I don't feel weakness on the outside of that leg anymore, and I'm back to doing 2 mile runs with no pain or discomfort. I'll ease up to 3 miles again soon and just keep an eye on it. I don't think I'm out of the woods yet, but I'm on the path.

pic unrelated, autumn is magical

>>77603834
Good run. Probably a 26 on a flat route

>>77603920
i grew up in los angeles and never seent trees like this
where i live the trees stay the same color all year

where can i go to see red leaves in the fall?

>>77604055
Ohio, where I live, has many such trees. I think you could see them anywhere in the Northeast and probably through the Appalachians.

>take two months off running to reinforce knees and do rehab/prehab work
>run a easy 2.5km to test the waters
>shoulder hurts
I just cant win. I'm just not built to run bros.

>>77603954
It was only 126 metres, not way to cut 3 min off for that little

>>77604084
What was the knee rehab you did?

>>77604210
Alot of kettlebell swings to get stronger gloots and hams, very low intensity stationary bike, some lightweight lunges focused on form, some stretches and walking backwards (very slowly) during rest, coupled with alot of collagen rich foods, my knees dont click or hurt anymore.

I am almost at sub 30 5k today I went for another 5k run but I was physically done at barely 2 kms at the usual pace. I am trying to pinpoint what went wrong my thoughts are it’s the first time I run in a colder weather(5 degrees Celsius). I’ve read it’s supposedly the perfect running weather but maybe I am not yet accustomed to it? Could that be the reason or should I worry about something else

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Defeated my second marathon this morning

>>77604110
126m in 5k is a lot of climbing. My parkrun is 80m with 3 hills and I'm 2 minutes slower compared to a fast course.

>>77604256
Impressive time, well done.
>>77604242
I have this virus that won't turn into a full-blown cold but also won't go away entirely (probably aids) and also struggled this week, maybe you picked up a bug somewhere? Or could just be an off day.

>>77603920
>>77603954
Thanks guys, means a lot. I did do a 26:40 on a 30m elevation route a couple of weeks ago, so yeah probably 26 ish on flat.

I have a hard time staying motivated to continue rooning when my performance is bottom percentile.
Its been years and i still cant do a 30 minutes 5k.

ran a hm for me long run this week and for the first time ever felt like i was running out of gas at the end
guess that's my limit for now, definitely not going to suckle on a jelly just to keep going

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>>77604256
Monumental?
I was aiming for a 3:20 this morning. Came in at a 4:05. Tremendous pain.

>>77603682

I can feel myself getting sick, feverish and my energy has fallen off a cliff. I have a half marathon in the morning. Should be this fine. Sub 2 hours or bust. I'll either hit my goal and achieve glory like Jordan did when he scored 38 in the finals with the flu. Or I'll blow up halfway violently puking and shitting myself. Either way it will be one for the books.

>>77604595
Perhaps it was the Monumental, anon. They actually adjusted my time faster for some reason hours later. Sorry to hear you had a rough day. What do you think went wrong? Did you feel like shit from the start? Cramps or injury?
You can never know what's gonna happen on race day. You can train perfectly and cramp up or step in a pothole and it's over. Hold your head up, you'll be back nigga

>>77604827
I hit a PR half marathon a couple weeks ago where I was doing 7:10 miles and it felt effortless until the very end. I'm guessing I'm just still fatigued from that, but it really came out of nowhere. Even at mile 3 during this morning's race I was like "Something's not right." Fortunately no injury, but hit to the morale. Ah well, gonna recover a bit this week and then hit another half marathon later in November.

Currently doing the sub hour 10k plan from that OP website, ran sub 30 5k today since I'm wrapping up week 2

i injured myself in a marathon 3 weeks ago. i've been on the elliptical ever since. im going for 20xx. ill update yall since u guys care

>>77604833
>still fatigued from a half marathon
>mega bonked a marathon
>planning to race again in two weeks
this doesn't sound like a good plan anon. get some recovery done and peak properly for a race in the new year.

2 weeks sick, immune system is weak from constant training, now after 2 weeks of break, heart rate is going through the roof at slow pace.

Meh

>>77605308
I'm going to just run it with my mom as an easy recovery pace. Should be simple enough to help a 65 year old woman get a 2:05 finish.

Does anyone have tips for a beginner rooner on mitigating shin splints? This shit sucks. I’m a pretty healthy guy and don’t feel like I’m running out of gas in my tank but have to stop rooning due to shin pain every time.

>>77606006
Slow down nigga that's the secret for new runners

>>77606006
go to youtube
search shin splints
do what some youtube nerd tells you

>>77604256
emma is a hottie bro, i'd fuck her brains out

>>77606006
I'll be honest, I've not found anything that's worked very well. I've slowed down and made sure I'm not overtraining, tried loads of different stretches and whatnot. I guess I've mitigated the shin splints but not totally gotten rid of them. It's doing my head in.

>>77604272
It's very little, only about 2.5%. My regular 5k route is about 300m, ~6%. I'm about 1 min faster on a flat race ~0.5%

>>77606173
It’s maddening, I’ve gone through the motions to try and fix them so many times that it feels pointless, it may be time to go to a physiotherapist to get some answers I suppose

>>77606183
lol 300m is a mountain run. something is very wrong if you are only 1 min faster on a flat

>>77606183
Have you confused metres and millimetres, anon?

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1:37:10 half over the weekend. Checking in for a April full. Felt good, managed to push the last third. About to start ramping up the mileage. Kiss to all my 4chan buddies.

>>77604798

Didnt feel great, barely slept. Still managed to run 1:58. That was fun

>>77606207
>>77606288
Do you live in a flat area? Are you fat? Or weak? A beginner? Intermediate? So even a gentle slope makes a big difference to you?
I suggest you improve your training and get stronger. Then a gentle slope wont knacker you out

>>77607409
give it a rest lad. you're just a lolcow at this stage

first marathon in 5 months, am i doing the right thing making the entirety of my runs up to that point just easy runs? i'm not chasing time but i do wanna finish strong at least

>>77607733
i feel like for many amateurs easy pace is close to marathon pace anyway. hope you doing some long runs tho

I tore my meniscus last month. I can't run more than maybe half a mile, slowly, on a treadmill before it starts to hurt.
>"why are running on it you retard"
I miss running.

>>77607733
Just train the same way you did for your half marathons, but with more mileage.
You have done multiple half marathons before attempting a marathon, right?

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anypony with a sub 19:00 3 mile have advice for someone stuck in the 19:30~20:00 range

did summat tae me knee. fucked it. not relly. had diss before. goes away afta couple days but was from leg weights i did today. not sure which but either from 1 legged squats which i havent sone in a while or from quadricep machine where accidentally had it 10kg higher (even tho shouldnt relly be big of a deal only 10kg should it? and wss only 1 set of like 7-8 reps) and went fuck it and continued


decent arse roon today 13-14 mile basically mix of bits of threshold runnin' wiv bits of easier effort. not entirely sure ratio but pess threshold den usual


fink am only daein' 5 mile tmoro.

decided i will be droppin' mileage

dont fink legs holdin' up

shorter easier runs and sum longer tempos here and der

may not do any propa speed sessions. maybe a session wiv just handful of speed reps perhaps day afta tmoro, like either 5 * 350 or maybe like 10 * 185m hills if i can be arsed bout the hills coz ideally should be deain' dem late in day when no people but question is if i can be arsed tae go later. ders anudda hill i could do but its much steeper. yeh its more like what you normally do for hill session but because udder hill flatter its more like a fast workout which is what i want. steeps hills like they dont feel biomechanically like a fast workout. fink will look up whether steep or shallow hill better for ankle niggler

>>77607988
try perfecting the long run

safely increasing mileage

>>77607997
how long is long enough? My go to long distance is the 6 miler I'm sitting at 48 minutes.
My half marathons at an hour 51 I've tried to push for the full marathon, but my body starts failing me at about 18 miles, farthest I've done as a run was 24 miles and it took 3 hours 46 Minutes.

>>77608002
would say should try get that over an hour, between 1-1.5 hour

>>77608038
2 hour long runs are the sweet spot IMO. Long enough that you can practice fuelling, but short enough that they're easy to recover from and you can still do them before work.

Forgive me father for today I /walked/.

>>77608055
Have I been thinking about long runs wrong?Normally I just choose a distance to run and not a specific run duration.

>>77608098
Distance = speed x time.
My speed is not the same as your speed.

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Steady improvement, after 2 months I can finally sub 30 5k comfortably. I could probably run sub 25 if but I insist on doing 5-10 km daily. Even at an easy pace all those kilometers take a toll.

>>77607977
okay that sounds easy
also yeah i've done 7 so far. my farthest run outside that was 19 miles but that wrecked me so 26.2 scares me a little

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>2 months since started rooning
>steadily run 5K under 22mins
>Can‘t even get a flat 46min 10K

What am I doing wrong?

>>77608098
I think it's better to go by time for long runs. If you tell a 4 hour marathoner and a 3 hour marathoner to do a 15 mile run they are not really doing the same training because the slow guy will be running much longer. Better if they both do 2 hours at their own pace.

>>77608377
2 months is not a lot of time. You haven't done enough running and probably not many longer runs which will improve your 10k. And 22 5k and 46 10k are roughly equivalent anyway

After two marathons this year I noticed my last 2 runs getting back into it after a month off have been weak and un-entertaining.
I think the drive is gone bros... What do? I need to do better next year but it's so far away...

>>77608587
Just roon for foon for a while, don't worry about your stats too much until you start your next training block. Or do some crosstraining.

>>77608470
I did 10km+ today, 10km+ yesterday and a fast 5K the day before. Should I roon tomorrow?

>>77603682
>15 years of running, 1:32 HM 6'3" at 185 lbs, want to finally run a sub-2:50 marathon
>outer knee starts hurting after long runs, sometimes bad enough to limp. Walking is completely fine.
>some weird cord/tendon sliding over the bony knee bump at the exact same knee angle. Doesn't hurt, only happens on that one knee.

probably ITBS, but who knows. Physio today, ortho next week. How cooked am I, /fit/?

>>77608645
Rest if you need it. You should follow a structured plan which has hard days, easy days and rest days built in. AI will give you a decent 10k plan if you give it proper details. Don't just say give me a 10k training plan. Give your current times and paces. How many days per week you want to run. How much mileage you have been doing. The longest run you've done. When you are planning on doing your hard 10k and anything else you think is relevant.

>>77608659
I used to get something similar. It was never bad enough that I went to the physio for it. More annoying than painful. I did a lot of foam rolling of that quads and IT band. Went away after a while.

>>77603682
How do get legs to run faster?

>>77603682
Sorry no /slowass/ general... Just venting, was once a runner in my early twenties now im 37 and have been working at it for a little bit, 4.7 mph is easy! How in the fuck does going just 0.3 mph to an even 5 mph make me suck wind? FUUUUUUUUUUUUUUUUUUUUUUUU.
Ok, thank you.

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>>77608676
But I hate rest. I want to punish my body for its lackings, this is the only way I can live with the hatred I feel for myself.

>>77608723
>Wants to punish the body because of self hate
>Proceeds to exercise that actually increases life expectancy
If you hate yourself, then become so fat your heart explodes.

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>>77603682
got hammered at my homies and was down for the count all day sunday. hit a little over 5 miles yesterday. days getting shorter makes outdoor running a pain if I want to lift.
lifting and spin for 2 days then another 5+ miler on Thursday most likely.

>>77608236
You probably couldn't but that's okay, 25 isn't fast either

>>77603834
well done anon :)

>>77603682
Running is so gay dude imagine blasting your knees with more impact then any lift when u can accomplish the same shit on a stationary bike or elliptical

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Kinda wondering if I should do long runs differently. Or just vary. Easy one time, tempo another, threshold another, strides, or just running threshold a bit in the middle or the end, or idk what, long intervals, or going faster and faster, or slower and slower. Dunno what'd be good/better, if anything.

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warm up + continuous hilly reps. current side-goal is to split a sub 20 5k mid workout. 20:06 yesterday

pushed myself to a 10 minute mile and my calf didnt explode.

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>>77608912
Ay we passed it each when I was super late walking to work this morning

Y’all better stop running

>>77608055
sure but if your longest run is currently 48 minutes den i fink not straight away

>>77609755
48 min long run could pretty easily become an hour instead tho — think 48 is too short for a long run across the board lol

new runner here, when do your knees stop hurting?
I've been trying to adjust my form to fix this but to no avail

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gotta roon slow

>>77608726
>has toddler level reading comprehension

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I hate running at the park. It was supposed to be an easy run. But it always fucks me up. So many zero awareness idiots there. And then I'm always also speeding up because idk, maybe if I go faster, I'll be done sooner, except I run by time, so not at all. And I'm just looping around the same paths a dozen times. I hate it, but the heavy rains yesterday fucked up my usual paths in the countryside.

>>77609812
Who knows. Most people don't have this problem even as beginners. Wear well cushioned shoes and run on softer surfaces or even the treadmill to see if that helps. Ask Dr Google for strength exercises.

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>Run 6 weeks of 70 miles per week just fine
>Take a week off
>Roll over onto my side in bed
>Immediately sprain my hip

>>77610231
Why did you take a week off?

>>77610233
Work crunch.

>5k PR last saturday
>overdid it and now foot hurts
so cooked

>>77609812
How hurting are we talking about? In this order: stop being fat, buy new good shoes, run slower. I'd advise against really trying to change your form unless you notice yourself doing something retarded, your body should run pretty naturally.

Not all female drivers
>but ALWAYS a female driver
stay safe and on a trail out there fellas, these women will try to hit you if you're anywhere near a street.

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I am determined to reach 60 vo2max before the new year!

I told you guys weeks ago I would run a 2:45 in the marathon or commit seppuku and I succeeded, so now I am asking you to hold me to 2:39 in another 6 months or else I will have to commit seppuku for my honoru

>>77611060
Nice, got splits? If you commit to 2:39 I'll commit to my goal of sub-80 hm within 6 months. Current pr 86' but only raced one.

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>>77611064
Blurred some stuff out just so I can’t be easily identified online. I even got caught behind a pacing group that shouldn’t have been in front of me at the start and lost some time in the first 5K. Only broke under 2:46 because I went god mode at the 40K mark.

If you’ve only raced one I think you can easily do 1:19:XX. I would even try to build your long run to like 15-16 miles so that you could in theory just go out and run a half marathon distance on a random weekday without really stressing it. You want speed but for the half marathon you also can do over-distance training so that you have endurance in excess

>>77609808
yeh ofc but dont fonk you can jump from 48 to 2 hours wivout risking injury or pain

>>77611108
Good pacing. Did you get stuck in traffic at the start?

>>77611108
relax because I'm not going to try and opsec you but that has to be some of the worst covering up of text I've ever seen lol. I can read practically every number. Next time draw a black rectangle over them.

Good running though.

>>77611762
>Did you get stuck in traffic at the start?
Yeah. The 2:50 pacer was a retard and lined up literally at the front for some reason. I could see on the auto created Strava group for people who finished around me that a ton of people started slow

What's up /roon/trooners. I've started running more frequently again, and am looking to replace my running shoes in the near future. What shoes do you guys recommend? I don't have any races planned, but like to go 2 - 3 times per week on mixed terrain (I much prefer trails to the road/sidewalk). I've also started doing some sprinting usually 1-2 times per week, and would like a good all-around shoe. Any recs?

>>77612674
Hello fren I have no recs for your situation but check out runrepeat they do great reviews of shoes and even show you what's on sale. A small part of my 10k roon (maybe a fifth) is on a trail and I use normal sneakers, otherwise you should probably get trail runner especially if the trail is rugged

did sum rowing today. terrible. just blisters

5k tomorrow
time to get mogged by some guy pushing a stroller after mentally making running my entire personality for the past few months

>>77611048
no offense but yngmi
maybe next summer

>>77613615
it feels so so good to live near a slow parkrun. I can win if I run any time under 19:30

i've been on the elliptical for 3 weeks because of an injury. I'm going to run tomorrow, wish me luck

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>>77611048
It can be done. Lock in.

>>77613655
Are you just spamming intervals?

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>>77613615
kek

>>77613654
Good luck anon, enjoy it.
>>77613655
Checked. Insane progress.

I don't want to do speed work

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>>77613702
On the contrary, I followed the principles of this Italian man who coaches Olympians named Renato Canova and spammed volume at highly precise sub-maximal effort

>>77613868
I did intervals this morning, it sucked so much, I love it. Kinda aiming for slightly faster than my 5K PR which, desu, I don't think I could do again now.

>>77613936
Interesting. I think zone 2/easy/base training is way overrated, especially for amateurs who are training maybe 3-5 times a week. You obviously can't go all out every run, but it stands to reason that you'd want to bank as many miles as close to race pace as possible.

>>77614017
That's why it's perfect for amateurs you slowly build your mileage and reserves without visiting snap city until you're in acceptable shape and then ape out

>>77614042
>>77614017
Rather these training programs that combine an easy short, an easy medium, interval, and long run per week*

>>77613654
I did 20 min bike + stairs + elliptical today
achilles is fooked. this will be my training for the foreseeable