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Aug 2010
11:37am, 18 Aug 2010
10,353 posts
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HappyG(rrr)
thanks rd and luna - my 10K from 2 years ago is deliberate choice. 1 year ago I was in good shape - my 10K pace was 6:09. This year I have had nearly 9 months of injury and lost 6 months of training. I'm just returning and I deliberately do NOT want to do any 100% effort races. So I am dictating my pace, not letting my pace dictate me, if you see what I mean!
I am *choosing* a 43 min 10K. This gives a 5K of about 20:30-21:00. I will *test* this on Saturday to see how "comfortable" this 5K time is. I will then spend about 1 month experimenting with Furman training based on these times to see how I cope. If it all goes OK then I will move into trying to drive my times down each month or two by upping the pace. I agree luna - they look brutal!
I would *like* to get back towards my pace from last year within 3 months, but I am aware that it may take much longer, or may in fact never come back. But the I do not want to be injured again, so I won't push it - as soon as I feel this injury returning or any new niggle, I'm going to back right off.
Thanks all. rd - treddie training (which I also plan to do over winter, instead of sliding around on snow and ice like I did last year) that's a whole other set of questions - what incline to make the paces accurate, etc. There was a great thread that said 3% (I think or was it 1.5%?) was equivalent to road running? :-)G
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Aug 2010
11:41am, 18 Aug 2010
3,520 posts
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runner duck
should have known you'd have it all thunk through, :)G 
sounds eminently sensible
i'd really struggle to pick a pace at the moment as my running is all over the place. i was supposed to be following a furman plan for bristol half but it all went haywire trying to do sprint tri training and doing 4 (albeit fairly short) runs with clients at their pace. not sure how i'm going to rectify that...
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Aug 2010
11:45am, 18 Aug 2010
3,521 posts
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runner duck
pressed submit too soon!
i don't have much experience with treddies. i had read somewhere 1% so did that and plugged in my usual 'road' pace and thought i was going to die - such hard work!!! it was a very noisy rickety old treadmill tho so that may have been the problem. would love to get my own one instead.
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Aug 2010
12:23pm, 18 Aug 2010
10,354 posts
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HappyG(rrr)
You're right. It was 1.5% that gave similar results, not 3% But I'm sure, yes, not all treadmills are the same. I'm not looking forward to running on treadmill, tbh! :-)G
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Aug 2010
12:40pm, 18 Aug 2010
3,525 posts
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runner duck
don't blame you. although for me nothing beats the boredom of the rowing machine, i HAVE to have an ipod on if doing more than 10mins rowing!
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Aug 2010
1:04pm, 18 Aug 2010
10,355 posts
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HappyG(rrr)
For cross train, I'm thinking about buying a boat. (I bet that sentence doesn't exist anywhere else in the whole of fetchland!). Seriously rd, what about kayaking or rowing as a cross train? :-)G
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Aug 2010
1:20pm, 18 Aug 2010
1,332 posts
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lunaman
I got told off in the gym the first time I tried to do butt-kicks and knee raise whatevers on the treadie before an interval session, after a good warm up of course.
They let me at it now, as long as I'm quiet about it! Do get some funny looks though.
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Aug 2010
1:30pm, 18 Aug 2010
3,535 posts
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runner duck
lol lunaman!
kayaking really appeals, especially as we are on the route of the devizes to westminster race - a challenge that appeals.
but it's a time thing, fitting in with a club or another person etc
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Aug 2010
1:32pm, 18 Aug 2010
10,356 posts
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HappyG(rrr)
I'm same rd - we back onto (nearly) the Glasgow to Edinburgh canal. Would be much less boring doing 2 hours up and down the canal than 2 hours on a machine in the gym! Lol at luna doing sprinters stretches on a treddie! :-)G
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Aug 2010
1:36pm, 18 Aug 2010
3,536 posts
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runner duck
just ever so slightly more appealing.
although lots of boat faffage - getting boat to and from canal etc - it's a half mile walk for us. do-able i suppose...
now you've got me thinking!!
anyone else having problems with fetch at the mo?
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