Re: Health and fitness
Posted: November 24, 2019, 5:38 pm
Yep, it disappears bloody quickly doesn't it.The Nickman wrote: ↑November 25, 2019, 10:17 am So back to my own running woes... this morning I ran 6km for the first time since the first time I ran 10km in July. I've been so slack ever since, so starting to build back up again. After a few parkruns of around 32:30ish, on Saturday I got back to 30:30, so not far off my goal of being back below 30.
I did my 6km this morning in about 37min, still a fair way off from my 10km in just under an hour in July. It really sucks how quickly you lose it, and how much work you need to do to get it back.
Is that inactivity as in not running or just no significant exercise?gergreg wrote:You start losing running fitness after 3 days of inactivity according to the book I'm reading.
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From Hal Higdons - Marathon the ultimate training guide.EJ wrote:Is that inactivity as in not running or just no significant exercise?gergreg wrote:You start losing running fitness after 3 days of inactivity according to the book I'm reading.
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I would have classed touch footy as almost HIIT because it's a lot of short sprints, which can be beneficial to long distance running as it helps to run/train at different speeds. The serious marathon runners do at least one speed session each week. Anywhere between 400 - 800 metres quick with the same distance very slow jog, and repeat up to 8 + times.yeh raiders wrote:Yeah Nickman I agree touch footy doesn’t do enough for my running fitness either... it’s a different kind of fitness.
Yeah that's interesting. I remember reading something very similar in old LetsRun threads by acclaimed coach Renato Canova. Something about mitochondria levels dropping after about 72 hours. I think the subject was trying to deal with why you can have seemingly inexplicable off days in training.gergreg wrote:From Hal Higdons - Marathon the ultimate training guide.EJ wrote:Is that inactivity as in not running or just no significant exercise?gergreg wrote:You start losing running fitness after 3 days of inactivity according to the book I'm reading.
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Research by Edward F Coyle, PhD, of the department of kinesiology at the University of Texas, suggests that runners begin to "detrain" (lose their fitness) after 48 to 72 hours and that it takes 2 days of retraining to regain the fitness lost for every single day of training that is skipped. That does not mean you should never rest, but if you take extended periods off, it will take you longer to come back.
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Your body will tell you if you are doing to much.gergreg wrote: ↑November 26, 2019, 7:02 am With his training programs, even the advanced ones only have the two long runs a week. Mixed around them are short/easy recovery runs, hill repeats and fartleks. But it's probably best to do what works for you.
I think my 18 week program starts this week but I'm only just getting back into it. So rather than just immediately jumping on the program I'll build up the k's and consistency for a few weeks.
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I agree with all of this, although I have to add that for me, every time I've got slack I've lost it pretty quickly, but regained it quicker than the last time.gergreg wrote: ↑November 25, 2019, 9:20 pmFrom Hal Higdons - Marathon the ultimate training guide.EJ wrote:Is that inactivity as in not running or just no significant exercise?gergreg wrote:You start losing running fitness after 3 days of inactivity according to the book I'm reading.
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Research by Edward F Coyle, PhD, of the department of kinesiology at the University of Texas, suggests that runners begin to "detrain" (lose their fitness) after 48 to 72 hours and that it takes 2 days of retraining to regain the fitness lost for every single day of training that is skipped. That does not mean you should never rest, but if you take extended periods off, it will take you longer to come back.
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Nice, How’d you go yesterday?The Nickman wrote:As I said in my last post, it goes fast but each time it comes back faster. Did Parkrun on Saturday at 30.30 after the last few all being above 32, ran 6km on Monday morning in about 37 and today I got back under 30 for 5km for the first time in a few months. 28:30! Bring on Parkrun this week!
Hang in there yeh Raiders, one step at a timeyeh raiders wrote:Yeah I’m on board with that Nicky, my fitness goes quickly but comes back quickly. I’d hate to know just how unfit I am right now, I haven’t moved in about 5 weeks.
ACL Update, 9 days post surgery.
Today was the first day I could sit/lay down for a period of time and actually do some work without too much pain interruption.
Sleeping quite well, only waking up once or twice a night.
I’m good when I’m lying down, but as soon as I go upright - whether I’m standing or just dangling the left leg, there’s a surge of pain from the knee downwards.
Have had a handful of physio appointments so far, but definitely not ready to walk unassisted just yet. Too much knee pain, too much risk.
I’ve thrown my long term touch footy goals out the window, I just want to focus on the short term goal of walking and getting back on the boat to do some fishing.
Watched a documentary on AFL player Daniel Menzel who has had 4 ACL reco’s. He has been through it all, including trying the LARS surgery. Was hard to watch, just thinking **** it would be to do it again but it inspiring to see what he went through to get back into the AFL.
I’ll be so grateful just to walk again lol.
Onwards and upwards.
Badly! For some reason I was back down to 31:30, and I have no idea why! Just had a really poor run.Sid wrote: ↑December 1, 2019, 2:47 pmNice, How’d you go yesterday?The Nickman wrote:As I said in my last post, it goes fast but each time it comes back faster. Did Parkrun on Saturday at 30.30 after the last few all being above 32, ran 6km on Monday morning in about 37 and today I got back under 30 for 5km for the first time in a few months. 28:30! Bring on Parkrun this week!
How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
Not doing anything specific at the moment mate, just maintaining my current level of fitness which is reasonable with the plan to step it up in the new year. At the moment aiming to go the gym twice a week for some weights, bootcamp three times a week, parkrun for some short distance speed work {and intervals afterwards if not too hot} and a 20-30km trail on Sunday.EJ wrote:How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
I've still got eyes on it but am not even on the waitlist yet. Should prob make a decision by end of the year
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Are you in for the 100 Doc? I’m working on Potentially doing the 50. Want to do my first Ultra next year as I’m not doing Ironman.Dr Zaius wrote: ↑December 2, 2019, 7:20 pmNot doing anything specific at the moment mate, just maintaining my current level of fitness which is reasonable with the plan to step it up in the new year. At the moment aiming to go the gym twice a week for some weights, bootcamp three times a week, parkrun for some short distance speed work {and intervals afterwards if not too hot} and a 20-30km trail on Sunday.EJ wrote:How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
I've still got eyes on it but am not even on the waitlist yet. Should prob make a decision by end of the year
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Lol keen to see what you're "stepping up" schedule is like. That's busy as!Dr Zaius wrote:Not doing anything specific at the moment mate, just maintaining my current level of fitness which is reasonable with the plan to step it up in the new year. At the moment aiming to go the gym twice a week for some weights, bootcamp three times a week, parkrun for some short distance speed work {and intervals afterwards if not too hot} and a 20-30km trail on Sunday.EJ wrote:How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
I've still got eyes on it but am not even on the waitlist yet. Should prob make a decision by end of the year
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Probably much the same, but work in some steeper longer hills and stairs, and some more consistent distance.EJ wrote:Lol keen to see what you're "stepping up" schedule is like. That's busy as!Dr Zaius wrote:Not doing anything specific at the moment mate, just maintaining my current level of fitness which is reasonable with the plan to step it up in the new year. At the moment aiming to go the gym twice a week for some weights, bootcamp three times a week, parkrun for some short distance speed work {and intervals afterwards if not too hot} and a 20-30km trail on Sunday.EJ wrote:How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
I've still got eyes on it but am not even on the waitlist yet. Should prob make a decision by end of the year
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I got Melbourne Spartan Urban Sprint this weekend. Not expecting to do too well but will start doing longer distances once that's done.
If anyone doing UTA wants to train on course in the lead up, sound us out. If I'm good, I'll be doing at least part of the course every Sunday from here on out.
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Yeah doing the 100. Did kokoda this year, 96km and the same elevation. Did that pretty easily, but as a group event we were running at the groups pace and I wasn't pushing myself. I signed up for the Coastal High 50km in Sept but it was burnt out. The organisers gave people the option of earning their medal through a 50km virtual race {run your own course, log it on Strava). 40km into a solo 50km trail run and I was questioning my sanity. I've gone from pfft, it's just another kokoda, to **** am I thinking.Coastalraider wrote:Are you in for the 100 Doc? I’m working on Potentially doing the 50. Want to do my first Ultra next year as I’m not doing Ironman.Dr Zaius wrote: ↑December 2, 2019, 7:20 pmNot doing anything specific at the moment mate, just maintaining my current level of fitness which is reasonable with the plan to step it up in the new year. At the moment aiming to go the gym twice a week for some weights, bootcamp three times a week, parkrun for some short distance speed work {and intervals afterwards if not too hot} and a 20-30km trail on Sunday.EJ wrote:How is your UTA training going Doc?Dr Zaius wrote:Yeah I'm not a fan of ocean swimming cause of those shadows.
I've still got eyes on it but am not even on the waitlist yet. Should prob make a decision by end of the year
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