All right today is Week 1, Day 1 of Lee Grantham’s Running Formula. Current 5k time is 25:20. Just completed my long run. Since my previous LR last week was 68 mins with the intensity all over, I decided to aim for 70 mins keeping it all the same easy intensity. Training log: 71 minutes total, 5.67 miles (average 12:30/mile). Average heart rate 144bpm. Somewhat hilly terrain. 90 degrees with 60% humidity.
Jan 2023 my new year resolution was to be consistent. It still is, and there have been days when I didn't feel good, but still went out and just did a run, even if it wasn't quite what I planned. After a run today Strava informed me that I did a similar run 2 years ago. I was shocked, as for a similar distance Z2 run 2 years ago I ran at 7mins35s/km; today my pace was 5min52S/km. At times it has seemed slow progress, but consistency really has paid off.
Somethings that helped me turn running into a habit so I can execute and do the session regardless of how motivated or not motivated I am is run with friends who are so similar skill levels and just go out for a short 5 min run and if I am really not feeling up to it, I can just stop after and not execute the whole session as starting is always the hardest part for me, but usually after the 5 min run, I just continue and just execute on whatever session it is whether it’s a speed, long run or easy run
Thank you so much for such a detailed response! I'll try to remind myself what being a runner means. I always enjoy a run after I finish it but getting out the door is indeed a thing that's the hardest. Thanks again, and have a great day.
Lee what's that oasis saying again, "there if you want it? " Not watching again, but that stuck in my mind!!!!, I'm an ex fighter, not run for years, not properly trained for years but this year, I've massively came a long way thanks to videos like yours, always always good. Nr goal 60 minutes 10k nxt year marathon. Start of the year short round the block run my chest was gone, had to stop. Practice, constantly running and it's amazing how our body's work.. Last question, fight through any pain injury, keeping fitness. Or rest till it's better. I'm a bit old school btw Thank you again! :)
"You can have it all, but how much do you want it?" Mindset for running and fighting very similar, you'll do great! You want to be in one piece in 10-20 years, so rest up when you feel actual pain, and no doubt from your sports background, you'll be able to tell the difference between pain and soreness, the latter, you can use recovery runs to accelerate the recovery.
Every since finding your channel Lee, you've shifted my perspective on how to run and train to be the best version of myself. Appreciate all the content you put out and wishing you the best!
Hey Lee, for those of us who also lift weights, when is the best time to lift weights? The day before the intervals/long run? Also, how can we start incorporating indoor biking to supplement running if we have lots of free time? Should we just do easy/zone 2 style sessions for 30-60 minutes on top of the normal run routine? I have plenty of time to run and bike right now, so I just wanted to know how to supplement running. Thanks!
When I'm not in a focused 10-13 week training schedule, I'll hit legs twice per week in the gym. Monday later in the after the morning recovery run and Sunday long run, and again at the end of the day on Thursday (after Wednesday interval session). In the schedule, for the first 8 weeks, I just hit legs once per week (Monday night), and then no leg training for the final 4-6 weeks before a target race. That's what worked best for me.
All right today is Week 1, Day 1 of Lee Grantham’s Running Formula. Current 5k time is 25:20. Just completed my long run. Since my previous LR last week was 68 mins with the intensity all over, I decided to aim for 70 mins keeping it all the same easy intensity.
Training log: 71 minutes total, 5.67 miles (average 12:30/mile). Average heart rate 144bpm. Somewhat hilly terrain. 90 degrees with 60% humidity.
Nicely done! All about control. 👌
Jan 2023 my new year resolution was to be consistent. It still is, and there have been days when I didn't feel good, but still went out and just did a run, even if it wasn't quite what I planned. After a run today Strava informed me that I did a similar run 2 years ago. I was shocked, as for a similar distance Z2 run 2 years ago I ran at 7mins35s/km; today my pace was 5min52S/km. At times it has seemed slow progress, but consistency really has paid off.
So good to have those reminders from time to time to let you know just how far you've come. 👌
Somethings that helped me turn running into a habit so I can execute and do the session regardless of how motivated or not motivated I am is run with friends who are so similar skill levels and just go out for a short 5 min run and if I am really not feeling up to it, I can just stop after and not execute the whole session as starting is always the hardest part for me, but usually after the 5 min run, I just continue and just execute on whatever session it is whether it’s a speed, long run or easy run
Takes a lot of discipline to call it a day when you're just not feeling it, especially around your peers. Respect, Riley!
Lee, your channel is the best YT discovery (for me) of 2024. Keep up the great work and training, mate.
Thank you, Eric. Really appreciate that! 🙏
‘Win or Learn…I cannot fail’
I love that!
I will take that into my next marathon 👌
Great videos Lee, keep them coming!
Thank you 🤩
That and the gels Justin, and you're well on your way. I hope you've had a cracking weekend. 🙏
Thank you so much for such a detailed response! I'll try to remind myself what being a runner means. I always enjoy a run after I finish it but getting out the door is indeed a thing that's the hardest. Thanks again, and have a great day.
You're welcome, Sir! Great question, thanks. 🤝
Lee what's that oasis saying again, "there if you want it? "
Not watching again, but that stuck in my mind!!!!,
I'm an ex fighter, not run for years, not properly trained for years but this year, I've massively came a long way thanks to videos like yours, always always good. Nr goal 60 minutes 10k nxt year marathon. Start of the year short round the block run my chest was gone, had to stop. Practice, constantly running and it's amazing how our body's work..
Last question, fight through any pain injury, keeping fitness. Or rest till it's better.
I'm a bit old school btw
Thank you again! :)
"You can have it all, but how much do you want it?"
Mindset for running and fighting very similar, you'll do great!
You want to be in one piece in 10-20 years, so rest up when you feel actual pain, and no doubt from your sports background, you'll be able to tell the difference between pain and soreness, the latter, you can use recovery runs to accelerate the recovery.
Every since finding your channel Lee, you've shifted my perspective on how to run and train to be the best version of myself. Appreciate all the content you put out and wishing you the best!
That's awesome man, it's the absolute best thing to hear. 👏👏👏
Legend!!!, good words...
You're welcome Frank!
Hey Lee, for those of us who also lift weights, when is the best time to lift weights? The day before the intervals/long run?
Also, how can we start incorporating indoor biking to supplement running if we have lots of free time? Should we just do easy/zone 2 style sessions for 30-60 minutes on top of the normal run routine? I have plenty of time to run and bike right now, so I just wanted to know how to supplement running.
Thanks!
When I'm not in a focused 10-13 week training schedule, I'll hit legs twice per week in the gym. Monday later in the after the morning recovery run and Sunday long run, and again at the end of the day on Thursday (after Wednesday interval session). In the schedule, for the first 8 weeks, I just hit legs once per week (Monday night), and then no leg training for the final 4-6 weeks before a target race. That's what worked best for me.
For cycling, what worked best for me was to ride directly after a recovery and easy run, or 6 hours later. Usually for 1.5-3 hours. Off season more.