For those who don’t know, I’m a cyclist who is attempting a conversion to the dark side (half-IM). My horrendous swimming is well-chronicled in other threads. In this one, it’s all about the running.
With something like 8 or so runs under my belt (I hadn’t run in a decade plus), I’m cruising through 5-6 mile runs at a ~9min pace mostly Z2. I’m happy with this progress. For the first few runs, I was in Z3, even at that slow pace. But for whatever reason, the HR has dropped 10-15 bpm already with the same pace/effort. Legs are definitely the limiter, since they aren’t used to running. No problem… until I stop. Wow, the knees feel miiiiiiiiiighty stiff/painful when I bend my leg (i.e., a quad stretch or squatting down). That goes away after 10 minutes.
What doesn’t go away for a solid 4-6 hours is an odd fatigue/pain in my achilles area, or really just above it. It feels like soreness, the kind you get the day after lifting weights. Strange. I’m flexible, but don’t stretch prior to running. Huh.
I’m also finding that the temptation to run faster is immense. The first mile I just want to quit, but after that, it’s the opposite and I have to hold myself back. I keep thinking of Friel/Gordo’s “Going Long” comments about working on endurance for years before running faster. Bo-ring. Plus, faster running seems smoother and, well, fluid. I didn’t think I’d like it, but I really do look forward to my runs now.
I’m getting in 2 runs/wk now, looking to add to this by tacking on a short run after a bike session or two.
You don’t say how much you are riding. Perhaps you should trade some bike workouts for runs in order to focus on improving your run limiter. I would suggest that instead of 2 x 5-6 miles each week, you should make room in your schedule for more frequent running. Start with 4 days a week of 2 x 3 miles, 1 x 4 miles, and 1 x 6 miles. Make one of the 3 milers very (VERY) easy. On the other 3 miler and the 4 miler throw in some accelerations where you gradually speed up to a comfortably fast pace, hold it for less than 30 seconds, then ease back to your normal pace. This should satisfy your need for speed and help you to improve your mechanics, and by allowing full recovery between these accelerations you avoid accumulating lactic acid (and residual soreness). Do these “pick-ups” on a slight downgrade or with a tailwind at first until you get comfortable with the feeling of running fast.
I realize that I don’t have the whole picture on your current training and background, but I think you should be working toward a program similar to the basic outline I’ve laid out above. Then as you adapt to that workload you could gradually add additional runs and distance. I’m sure that you’ll receive plenty of advice, some similar to mine and some contrary, but in order to be more specific I think you need to give a better description of your background and your current training structure (including swim, bike, lifting, etc.).
I suspect you have a set of shoes that are not doing the job for you. I don’t have any good guidance other than to try different shoes or even orthodics. Pay attention to this problem because it can shut you down.
Don’t be surprised by having a series of injuries. Running just pounds on you. There is just no getting around it.
The best advice I can give you that you won’t find commonly offered is to lose weight, if that is at all possible. It will help all aspects of running and training.