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Commuting Bicycle commuting is easier than you think, before you know it, you'll be hooked. Learn the tips, hints, equipment, safety requirements for safely riding your bike to work.

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Old 01-07-14, 05:09 AM   #1
acidfast7
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Any recommendations for adding a little running prior to my morning commute?

Hi all!

It seems that most of my colleagues participating in this programme where one can show up, run a 5K or a 10K and get a free timing to keep track of progress. The one can rank themselves across the UK and track progress.

ParkRunUK

http://www.parkrun.org.uk/

I'm in OK shape (commute every day) but would like a few suggestions about training to do these races. It would be nice if I could get up to speed within 4-6 weeks as it's been a while since I ran a 5K.

Thanks for any incoming advice!
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Old 01-07-14, 05:23 AM   #2
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I thought the run was after the swim and the bike ride.

https://en.wikipedia.org/wiki/Triathlon

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Old 01-07-14, 05:25 AM   #3
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I thought the run was after the swim and the bike ride.

https://en.wikipedia.org/wiki/Triathlon

Would be nice to do a tri, however I have no coordination, so swimming isn't my thing.

A couple of colleagues do Fell running, which would be an interesting direction to go in:

http://en.wikipedia.org/wiki/Fell_running
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Old 01-07-14, 05:30 AM   #4
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A couple of colleagues do Fell running
Huh. When co-workers show up on crutches mumbling something about fell running, I always thought they slipped and fell while running.

The day's off to a good start. I can already check off, learn something new.
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Old 01-07-14, 05:34 AM   #5
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Huh. When co-workers show up on crutches mumbling something about fell running, I always thought they slipped and fell while running.

The day's off to a good start. I can already check off, learn something new.
I find it quite interesting as I enjoyed XC running in high school and uni. I lost touch with running during my advanced studies and upon moving to Europe. Now, it seems like I'm in a position to get back in touch with it.

However, I did pick up bike commuting during the lapse ... which is a big plus
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Old 01-07-14, 09:41 AM   #6
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I'm really not sure what information you are looking for AF? You run, you ride, you repeat.... what? If you do too much running and overtrain you will get sick... simple. Seriously though, what is the question?

H
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Old 01-07-14, 09:48 AM   #7
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I'm really not sure what information you are looking for AF? You run, you ride, you repeat.... what? If you do too much running and overtrain you will get sick... simple. Seriously though, what is the question?

H
Succinctly stated:

What training regimen is recommended to become proficient at running when one hasn't run a race in a while?
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Old 01-07-14, 09:57 AM   #8
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There are some running sites that offer training plans, that might be a good place to start.
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Old 01-07-14, 09:58 AM   #9
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Um, running forums?
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Old 01-07-14, 10:03 AM   #10
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OK ... so none of your guys run a little on the side of your bike commuting? Just curious about what your experiences were like.

I'd just let the post slide off the front page unless someone else chimes in.
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Old 01-07-14, 11:32 AM   #11
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My workouts break down a lot like this:

Bike commute to work a few times a week
Ride my road bike for fast rides/interval train/distance rides
Play Ice Hockey 1-3 times a week
Run 2-3 times a week.

Running is a great supplement to riding. I generally suck at running, but I'm working on my stride and getting that down better. I'm 6'5" (~2m) tall and about 220 lbs (100 kg) so I've got to really move those legs, and can cover some distance, but it take s a lot of energy for me. I started running about 2 months ago, work/life schedule dependent. Started doing a 1-1.5 mile loop out my front door, and slowly adding some distance on it. I have a decent 5k loop nearby, and there are a few running clubs that start out of bars by me and then offer a discount on beer when you get done, so there is always someone to run with, but often schedules get all in the way. The routes, however, aren't bad. I've ridden to the start point and locked up, then did the route they did. I'm still awfully slow.
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Old 01-07-14, 11:37 AM   #12
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My workouts break down a lot like this:

Bike commute to work a few times a week
Ride my road bike for fast rides/interval train/distance rides
Play Ice Hockey 1-3 times a week
Run 2-3 times a week.

Running is a great supplement to riding. I generally suck at running, but I'm working on my stride and getting that down better. I'm 6'5" (~2m) tall and about 220 lbs (100 kg) so I've got to really move those legs, and can cover some distance, but it take s a lot of energy for me. I started running about 2 months ago, work/life schedule dependent. Started doing a 1-1.5 mile loop out my front door, and slowly adding some distance on it. I have a decent 5k loop nearby, and there are a few running clubs that start out of bars by me and then offer a discount on beer when you get done, so there is always someone to run with, but often schedules get all in the way. The routes, however, aren't bad. I've ridden to the start point and locked up, then did the route they did. I'm still awfully slow.
Perfect, that's what I'm looking for.

I was thinking of running small loops around my house then commuting to work.

I was also thinking of riding to the timed events every Sunday and locking up then running the loop.

I like that I'm starting from 0, so I can work on form first rather than time. And maybe get some breathing work in there.

How's ice hockey treating you, you're a big dude!
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Old 01-07-14, 11:54 AM   #13
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I'm a pretty regular runner and and I've done multiple triathlons and a couple of marathons.

It can be tough juggling everything but just take it a bit a time. A few years ago I used to bike to work and swim when I got there (I work at a school) before starting my day. It definitely built me a pretty strong appetite.

Once you get into the swing of things with running, unless you have a really rigorous training plan I doubt it'll affect your bike commuting. I had to limit my commuting to a couple days a week when I get heavy into marathon training and am doing 35-45 miles a week, but if I'm running 25 or less miles a week I don't see myself suffering much in concert with my bike commuting (14.5 miles round trip)

As far as training goes, coolrunning.com has a cool "couch to 5k" program that a lot of people use and like. I've used their marathon training plan and am currently using parts of their 10k training plan.
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Old 01-07-14, 11:59 AM   #14
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Perfect, that's what I'm looking for.

I was thinking of running small loops around my house then commuting to work.

I was also thinking of riding to the timed events every Sunday and locking up then running the loop.

I like that I'm starting from 0, so I can work on form first rather than time. And maybe get some breathing work in there.

How's ice hockey treating you, you're a big dude!
Personally, I hate out-and-back runs, I have a loop that has a few bailout parts where I can make it shorter if I'm not feeling good on the run, almost a rectangle with my house as one of the corners. Most of the streets near me are in a grid so I get a few good opportunities to back out with very good excuses like "too soon from last run" "that looks like rain" "It's too bright out" "It's too dark out" etc..

Hockey is always good.. Been playing for 17 years or so, I can skate better than I can walk. Not sure if that's good or bad.
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Old 01-07-14, 12:32 PM   #15
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Back when I ran more, I did wind sprints. They seem to do the job in the least amount of time.

Make sure you don't have any joint or heart problems before trying it, though.
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Old 01-07-14, 12:36 PM   #16
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Back when I ran more, I did wind sprints. They seem to do the job in the least amount of time.

Make sure you don't have any joint or heart problems before trying it, though.
I'm in pretty good shape ... not outstanding but solid. No fartlekarna until I get all of the kinks out after a few weeks.
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Old 01-07-14, 12:47 PM   #17
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I would recommend getting up earlier if you're going to do more stuff.
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Old 01-07-14, 12:50 PM   #18
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can you run to work instead of bike?
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Old 01-07-14, 03:09 PM   #19
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I assume this goes for running as well a cycling but when starting from scratch or from a long layoff, base miles seem to be the place to start. In other words, just going for some distance without being overly concerned about pace.

Then start mixing in some "interval" days. Intervals are riding or running very hard for a relatively short duration (like a minute) then backing off to a normal pace for a short time, then going hard again.

A 5k isn't a huge distance so I don't think it will take you too much time to get to where you want to be. I would think utilizing some of your previous X-country training experience would work well.

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Old 01-07-14, 04:07 PM   #20
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can you run to work instead of bike?
it's being considered. my colleagues split it such that they can run one way and cycle the other (between 7 and 9km each way.)

i'll start easy and try to catch up to them
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Old 01-08-14, 12:29 PM   #21
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My commute is long and time-consuming enough that I never run on days I ride. But your cardio capacity should be fine for running. You'll have to start off slow and easy because your legs won't be used to the hammering. Running fast hurts a lot more (during and after) than running slowly, though it's more fun sometimes. How long of runs are you thinking of, in minutes? Maybe start at about half an hour, at what ever pace feels comfortable for that length of time?
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Old 01-08-14, 01:51 PM   #22
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there are still traces of 'the Commons' left in the UK, public paths across open countryside is one ..

though privately owned, the land has some easements that are with +500 year old precedence.



this is like fell running and bog-slogging and cycling .. http://en.wikipedia.org/wiki/Three_Peaks_Cyclo-Cross

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Old 01-08-14, 07:05 PM   #23
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it's being considered. my colleagues split it such that they can run one way and cycle the other (between 7 and 9km each way.)

i'll start easy and try to catch up to them
So is the weightlifting no longer the plan?
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Old 01-09-14, 02:05 AM   #24
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So is the weightlifting no longer the plan?
No sure, looking at all possibilities. Shouldn't run every day at the beginning. Shouldn't lift every day at the beginning. Alternation is probably best.
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Old 01-09-14, 03:25 AM   #25
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Any recommendations for adding a little running prior to my morning commute?

Don't overthink it. Put your running shoes on, out the door, jog gently until warmed up, run a couple of k's, stretch, hot shower or bath.
Repeat a couple of times a week, then every , other day increasing distance and or speed gradually.

If you regularly train 5 km you'll manage a 10 km race. Train 10 kms race half marathon, train 20 kms you'll get through a marathon.

Listen to your body, rest days when needed, eat and sleep well... Live long and prosper!
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