Author Topic: Cross Training: Running  (Read 391796 times)

Re: Cross Training: Running
« Reply #1750 on: 16 May, 2018, 12:21:18 pm »
4:30/km at 115bpm.

*weeps*

Where's that from?

Weeping apart!

See links in adamski's post above.
The sound of one pannier flapping

Re: Cross Training: Running
« Reply #1751 on: 20 May, 2018, 10:14:43 pm »
Quote
I strained something in my calf a week or so ago (pain across it, about half way up). A week of nothing more than a walk seems to have fixed it, though don't feel as ache free everywhere as I'd like. Anyway, managed a nearly 5km / half hour run today OK. I've entered a trail half on 10th June, so need to start building the running up a bit.

And strained it again today, though it just started hurting as I ran, didn't slip or pull it. I've entered a half marathon on 10th June, so this is annoying.

Re: Cross Training: Running
« Reply #1752 on: 25 May, 2018, 09:25:33 am »
Body still holding up.  Ran 8 miles last Thurs and 4.5 earlier this week with no real drama.  Long bike ride scheduled today so hopefully a recovery run will be on the cards for the weekend and then a longer run mid next week - target 8-10 miles.
I mentioned cadence in an earlier post. Through a conscious effort to run differently I've managed to go from 156-159 steps/min to approx 168 and this now feels fairly natural and hopefully now puts me less at risk of injury.  I'll try and push the cadence up a little more as I get fitter.  It's taken a few runs to adapt to the different cadence and it certainly works muscles slightly differently.  I think this is probably a good starting point to running faster in due course too.

Re: Cross Training: Running
« Reply #1753 on: 25 May, 2018, 01:26:35 pm »
There’s an interesting blog post by Steve Magness somewhere discussing approaches to increasing speed over the final lap of, I think, a 10k track race. Broadly higher cadence, longer strides or a bit of each. In the race he looked at the leading three runners each clearly used one of the strategies.

Re: Cross Training: Running
« Reply #1754 on: 04 June, 2018, 01:32:04 pm »
Managed a 10.5 mile run last Tues am, and accidentally did another 8.8 on Friday after getting lost in the New Forest having only planned to do 4 miles  ::-)  Happily, through a combination of careful eating and increased exercise, I've been dropping about 1lb of body weight per week over the last 10 weeks.  I'm now 11 stone 7lbs.  The last time I saw that was circa 1988.  Even my MTB shorts fit again!  Good job I hung onto them. 

With the half-marathon 2 weeks away I'm aiming to maintain current weight until that's out of the way, then resume shifting weight until I get down nearer 11 st 2 which is theoretically the top end Stillman Weight for a half competent distance runner of my dimensions.  From there I can work on improving speed and/or distance. In the meantime the reduced weight is helping reduce pressure on knees and hips and hopefully contributes to injury avoidance. 

Really looking forward to upping the mileage and eating like a horse again ;D

Re: Cross Training: Running
« Reply #1755 on: 04 June, 2018, 02:32:28 pm »
Entered https://www.thebighalf.co.uk/ today since it's perfectly timed (in terms of training plans) for people doing the London Marathon (which I also got to enter today since I deferred my ballot entry from last year).

That gives me 9 months to get into proper running shape (target is 1:45 HM and then a 3:45 Mara).

Current PBs are 2:06 and 5:07 but I intend to be >10kg lighter than I was when I did those (and which is 20kg lighter than I am now) so I've got my work cut out for me.
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #1756 on: 18 June, 2018, 08:53:20 am »
Survived the Hants Hoppit half marathon yesterday. 2 hrs 15 mins to place me 240th out of 445 finishers. Given the terrain I’m happy with that. Knees hurt!
Good luck with your half Greenbank.

Re: Cross Training: Running
« Reply #1757 on: 26 June, 2018, 10:36:08 am »
After nearly a year of knee injury, and barely any more that a little jog with my youngest in his pushchair, I ran the 5k at my village fete on Saturday morning.  Didn't manage to successfully defend my title but got round in 21:05, which is my slowest 5k by quite some way, but I was just pleased to have a pain-free run.

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Re: Cross Training: Running
« Reply #1758 on: 27 June, 2018, 08:01:15 am »
First run since March.  Don't normally run in the summer, but my Airnimal has a broken frame.  Did 10 miles along the beach from Schevingen to Wassenaar and back on the sand.  Legs feel appropriate at the moment, so will probably get back to the schedule of one run like this a week and see where that takes me.  Do quite fancy having a go at running from home (Basingstoke) to my caravan in Selsey.
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)

Re: Cross Training: Running
« Reply #1759 on: 27 June, 2018, 03:47:22 pm »
I’ve had a few poor days with only a 9 mile run on Sunday since last Wednesday. Nice thing was that I felt ok on Monday, just had a long work day, so fitness and resilience are coming back.

I also looked up Stillman weight. Apparently, when I was young and running 800m to 5k I was the correct 72kgs. I now have improvement possible, even to reach the inactive weight! Got to see it as opportunity eh.

Re: Cross Training: Running
« Reply #1760 on: 02 July, 2018, 08:54:24 pm »
I also looked up Stillman weight.

Shit, that's a depressing scale  :'( :'( :'(

Re: Cross Training: Running
« Reply #1761 on: 05 July, 2018, 07:47:48 pm »
I also looked up Stillman weight.

Shit, that's a depressing scale  :'( :'( :'(

Yes, but somehow it feels more robust than BMI. For a 6ft male the numbers land in the middle of BMI recommendation anyway. Not sure about smaller people.

Re: Cross Training: Running
« Reply #1762 on: 06 July, 2018, 12:59:12 am »
I'm currently more than 30kg heavier than my Stillman Weight for the type of running I want to do (and have done).

50% heavier if you want to do it that way. 90kg+ instead of just shy of 60kg.

No wonder it's a chore. ;)
"Yes please" said Squirrel "biscuits are our favourite things."

Re: Cross Training: Running
« Reply #1763 on: 06 July, 2018, 04:40:17 pm »
Over 3 months since I injured my knee. Still can't run.

Physio wasn't even willing to give me exercises, he was concerned if they were the wrong ones I'd blow the quadriceps tendon completely.
Patella is extremely grunchy when moved around. I'm used to it making small noises, but this feels like lumps of gravel.
Even gentle commuter cycling causes a flare up.

Going to try kayaking again on Monday, which shouldn't stress it much. Legs are extended nearly straight and don't flex much in these sorts of kayak.
<i>Marmite slave</i>

Re: Cross Training: Running
« Reply #1764 on: 06 July, 2018, 09:14:15 pm »
Quote
Going to try kayaking again on Monday, which shouldn't stress it much

Which type of kayaking?  Where do you go?

Used to be at HPP twice a week and have done the big stuff in the past, Nile and Zambezi as well as the Alps for many years

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Re: Cross Training: Running
« Reply #1765 on: 08 July, 2018, 10:00:13 pm »
I also looked up Stillman weight.

Shit, that's a depressing scale  :'( :'( :'(

Yes, but somehow it feels more robust than BMI. For a 6ft male the numbers land in the middle of BMI recommendation anyway. Not sure about smaller people.

Given that my running ambition is trail running, I put in my figures (83kg, 188.5cm), and it came up with a target weight of 72.6kg, which is less than my lean body weight (ie take out all my fat) calculated at my last medical of 73kg.  That means I'd have to lose a substantial amount of muscle mass as well as starve for months.  Or work out how to survive with a negative amount of fat in my system.  So I'm going to take the numbers with a pinch of salt.  I'd rather be a good rouleur who runs, than a skinny oik who would get blown away with the first puff of wind on a bicycle and catch every cold going.
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)

Re: Cross Training: Running
« Reply #1766 on: 09 July, 2018, 08:59:29 am »
I've only really started running in the last year, so had refrained from posting too much in this thread, as I was/am a bit crap.  I don't really run; I wobble-jog. But I think I'm getting better.

I started running a bit when we got Meg, the border collie puppy. Puppies aren't supposed to over-exercise (growing bones and stuff) so at 5 months old, and only able to do 20 minutes of run-walk, she was my ideal running partner. As she got bigger, I got a bit better, so we could run further and (a tiny bit) faster.  I bought myself a running watch in November, which was a revelation.  It turns out that I'm not actually totally shit (in whole population terms, not in proper running terms), and that the watch is massively motivational.  I've also finally learnt to run at a pace lower that 'near-death experience' pace.  Initially 'near-death' pace wasn't actually very fast, it was just that I was really lacking fitness, but as I got fitter, I was continuing to run as fast as I could reasonably manage, which made it a bit of a generally unpleasant experience.  So about 4 months ago I learnt to run to the pace on the watch, at a pace about 30 sec per km slower than 'near-death' pace, which makes it a nice run, with more in the tank to go a bit longer -  ::-) total revelation!

My problem now is that I've just moved from somewhere that was near the coastal path (so could do 5-10km with only about 30m of rise) to the side of a mountain (Moel y Ci, if anyone knows it). I've done my first couple of runs there last week - so much harder  :o from my house I have a choice of go down then up, or up then down.  Both ways have 250m elevation change in 2km. Get fit or die trying I suppose.

Re: Cross Training: Running
« Reply #1767 on: 09 July, 2018, 02:39:19 pm »
I also looked up Stillman weight.

Shit, that's a depressing scale  :'( :'( :'(

Yes, but somehow it feels more robust than BMI. For a 6ft male the numbers land in the middle of BMI recommendation anyway. Not sure about smaller people.

Given that my running ambition is trail running, I put in my figures (83kg, 188.5cm), and it came up with a target weight of 72.6kg, which is less than my lean body weight (ie take out all my fat) calculated at my last medical of 73kg.  That means I'd have to lose a substantial amount of muscle mass as well as starve for months.  Or work out how to survive with a negative amount of fat in my system.  So I'm going to take the numbers with a pinch of salt.  I'd rather be a good rouleur who runs, than a skinny oik who would get blown away with the first puff of wind on a bicycle and catch every cold going.

Apart from observing that you’re quite tall, yes the scales do suggest that you and I would lose some muscle mass getting down to mid or long distance weight. That’s consistent with the GT guys though. Nothing wrong with keeping muscle mass as long as you don’t expect to carry quite so far and fast!

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Re: Cross Training: Running
« Reply #1768 on: 11 July, 2018, 10:52:34 am »
Have decided that I will remain a brick outhouse of a trail runner.  That means I don't have to give up cake for the next two years and can carry on with the weight training that gives me the necessary back and core strength to do Audax with a modicum of comfort, plus not get blown away with the first puff of wind.

Did my first half marathon since March on my favourite local route (the last 9km are mostly downhill and on road/good trails therefore you have to get it badly wrong to not have a negative split).  Was only 1 minute off my best for that route.  And was definitely the earliest finish I've ever had to a half (c5.40am)

Have set a long term goal of the Madeira Island Ultra Trail in April 2020, as I will be in the V55 category then, so am going to train up to a 50 mile run this winter.   :facepalm:
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)

Re: Cross Training: Running
« Reply #1769 on: 11 July, 2018, 07:42:07 pm »
Have decided that I will remain a brick outhouse of a trail runner.  That means I don't have to give up cake for the next two years and can carry on with the weight training that gives me the necessary back and core strength to do Audax with a modicum of comfort, plus not get blown away with the first puff of wind.

Did my first half marathon since March on my favourite local route (the last 9km are mostly downhill and on road/good trails therefore you have to get it badly wrong to not have a negative split).  Was only 1 minute off my best for that route.  And was definitely the earliest finish I've ever had to a half (c5.40am)

Have set a long term goal of the Madeira Island Ultra Trail in April 2020, as I will be in the V55 category then, so am going to train up to a 50 mile run this winter.   :facepalm:

Glad you'll be a v55 a few months before me, and I'm after the ultra:)

I tend to think that being a bit heavier, but strong, is no bad thing - even as I recall how fleet I felt at 72kgs.

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Re: Cross Training: Running
« Reply #1770 on: 13 July, 2018, 08:21:11 pm »
Visited my osteopath today, who specialises in sports injuries, as the final treatment to sort out a problem arising from a combination of stress and bad posture from having to spend a lot of time in planes trains and other mobiles that weren't set up for a tall person, not helped by 1000km Audax. 

We talked about running and weight and he said that he treats a lot of runners who have problems with a weak core - they don't do sufficient weight and resistance training because they are afraid of putting on bulk...   so aiming for an ideal Stillman weight might have some problems - especially for those of mildly advancing years.
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)

Re: Cross Training: Running
« Reply #1771 on: 16 July, 2018, 09:20:15 am »
Visited my osteopath today, who specialises in sports injuries, as the final treatment to sort out a problem arising from a combination of stress and bad posture from having to spend a lot of time in planes trains and other mobiles that weren't set up for a tall person, not helped by 1000km Audax. 

We talked about running and weight and he said that he treats a lot of runners who have problems with a weak core - they don't do sufficient weight and resistance training because they are afraid of putting on bulk...   so aiming for an ideal Stillman weight might have some problems - especially for those of mildly advancing years.

I'm sure that's true, but I'm not convinced that light equals weak. Key is to do the core work without building the bulk - not that I'm particularly good at doing the core work - but resistance training doesn't have to turn you into the Incredible Hulk.

Certainly, I am carrying sufficient lard at 13st that I can lose quite a lot before I will be worried about compromising muscle mass. Probably, too, the focus on long distance/endurance (in cycling too) tends to predicate against any spare weight, whereas middle distance runners need to be quite strong.

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Re: Cross Training: Running
« Reply #1772 on: 21 July, 2018, 04:22:58 pm »
25.5km run today.  I went north of Rotherwick following a route I had done in the mud in the winter, hoping to go quicker on dry ground.  But it was hard going on uneven surfaces.  Then I got to an overgrown section and had to wade through foot deep grass on top of a ploughed surface, which cost time and took strength out of my legs.  There was more to come, with a herd of bullocks grazing along another section, which forced a retreat through the woods.  Average speed was below 5 mins/km which was disappointed, but it was a good test of trying to get back into rhythm after a unexpected hard section.  If I can get a good run in each week, should have the chance to run round the Manhood Peninsula (Selsey and Wittering) which is about a marathon, when I stay down at our carcan in August.
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)

Re: Cross Training: Running
« Reply #1773 on: 21 July, 2018, 09:25:52 pm »
Nice easy 7 miler this morning, off road on very rough ground, but took it easy as my left knee has been a bit stiff/sore (tendons at rear) following a couple of big weeks. I'll ride the bike tomorrow to give it a more gentle workout.


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Re: Cross Training: Running
« Reply #1774 on: 27 July, 2018, 08:10:23 am »
Braved the ford across the Lyde this morning.  It was less than two inches deep.  It made a nice alternative start to my 17 mile favourite route.  Struggled a bit with the firm underfoot going and the heat (even before 7am) but decided to add the extra off-road section through Hackwood park to bring the distance up to 18 miles.  Was able to keep the pace steady all the way round, even if not as quick as usual on this terrain, which I think is good news for having a go at a marathon distance around the Manhood peninsula in two weeks time.

If that goes well, then the Basingstoke Canal solo run is on.  The next thing on my short and sweet running bucket list.
Eddington Numbers 130 (imperial), 182 (metric) 571 (furlongs)  114 (nautical miles)