More than two weeks without running take its toll...
Congested lungs, plus I have a cold, detonated legs, accumulated fat, alcohol, and too many feasts due to Christmas.
So I couldn't expect anything else than to drag myself down the road as I did a modest 5K on my first run of the year.
The truth is that the day has been wonderful, with a lot of sun at noon and a clean atmosphere since it was very windy but that does not take away from the truth of my current state of shape, deplorable.
Even so, I managed to cover the 5km in just 25 minutes, which is very slow for me but better to be conservative than to punish the heart with a sudden overload (LoL). Along the way I took these photos, between wheezing and breathing, which I think are fantastic.
Keep on running!
For the best experience view this post on Liketu
Are you showing off by saying 25 mins 5K is slow? I would kill to have that time. A nice running track though.
Believe me, for me, is TOOSLOW! 😂
Fine. I believe you. You are a professional runner :)
I was worried about this happening to me so I lowered my weekly mileage about 25% but stuck with my daily runs. I would love to run at that track though, looks great.
Yeah, it's a nice track, I used to run quality here when I'm in better shape 😄
@toofasteddie What's you're normal weekly mileage like?
well, Nowadays I used to run at least 3 times a week, currently, it is between 25 and 30km... not so many km If I compare it to what I used to run a couple of years ago when my weekly mileage was around 60km 😂
Nice! I used to do about the same until this year but had a few disruptions from long-covid.
How many kms do you run a week?
I finished December off with this, but my usual monthly total is around 330.
wow man! 26 runs and 402km only on December? are you preparing for a Marathon or what?
btw, 4'35/km is FAST, very fast.
What's your best time in a 10K?
Aha you know it! I have been training to do a sub 3 marathon this whole year, one of my goals is to eventually finish all the marathon majors.
I see, are you planning for 4'10"/km pace for the marathon or faster?
4'00 or 4'10"/km seems very feasible for you IMO.
I did my last marathon a few years ago within 2h54', my target was 2h50' but I arrived so tired.
I am hoping to feel comfortable at 4:00 pace but I suspect will need to consolidate at my current mileage for a little longer.
I used to just gun it every single run and these few years (particularly this year) I've started to focus on having a really healthy amount of aerobic base building with 2 or so quality workouts a week. It seems to work much better.
I also think I might be slightly on the heavier side tho the weight is shaving off really fast. At the end of 2022 I weighed about 82kg!
Try to run everything you run at the target pace, so, after the warm-up, set the pace at 4/km even if you do intervals. You have to "record" the pace in both, legs and brain.
I'm pretty sure you will get below 3h, fo sure.
When is the target race?
Yes I see.
I've done a couple longer runs about 30km at just under 4:00. I think for sub 3 it'll be about 4:15 or so which I'm confident I can do already. Then again, it would be sweet to get comfortably under, perhaps the same as your goal 2h50.
Race is end of April.
So, try to get that date not so much tired, last intense workout should be 10 days before the race, then just jog
What about you?
My last best 10k is 35'34" in a homologated race circuit, but nowadays I think I should be around 39'
Damn they don't call you toofasteddie for nothing!
Get better soon and enjoy more days like this one.
Thanks friend
That's a good first run of the year man, you will catch up really fast!
@elmerlin really blow my mind with 10k in 35 minutes, pff that's really fast!
You a runner too @malos10 ?
not a runner like you two, but i'm def starting on it, i'm a novice, i started running 1 minute and rest walking for 1 minute for a total of 30 minutes...
now i can run for 2:30 miinutes, and 1 minute rest walking for a total of 45 minutes , i have been improving but i'm still a novice!
Excellent progression! Remember it's a lifestyle thing, just constant small improvement over time adds up!
Wise approach to take it easy, got to give the body a chance to recover properly from a dose like that.
I find that when I come back to exercise after the Xmas break it feels like I’ve lost 2kg of muscle and gained 2kg of fat 🙈
Nice photos, and I’d be very happy with a 25 minute 5k these days 😂
Thanks!
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Kind of the same happened to me when I got back to the gym last week after about two weeks' pause.
In this season, if a person eats too much, due to the cold, his condition becomes like this, his throat becomes damaged. Good to hear you have started running again as it is very important for our health. I have thought that from next week I will also start going to the gym.