I've had bad shin splints in the past - all to do with poor trainers it was. Don't be so hasty on dismissing that.
/// Pluck, good luck with your injury.
Are you now running 5k having gone through the programme? I haven't looked ahead to see what the runs are in the final couple of weeks.By the end of couch to 5k, you should be able to run for 30 minutes. Not necessarily 5km.
Beardy, are you doing the NHS Get Inspired Couch to 5k?That I am Od, and an excellent piece of software it appears to be. I can’t vouch for the effectiveness of the programme because it’s the only one I’ve tried, but I can certainly run further than I could 5 weeks ago and the app has mostly kept me motivated.
Beardy, are you doing the NHS Get Inspired Couch to 5k?That I am Od, and an excellent piece of software it appears to be. I can’t vouch for the effectiveness of the programme because it’s the only one I’ve tried, but I can certainly run further than I could 5 weeks ago and the app has mostly kept me motivated.
I’m unlikely to manage 5k in the last week of 30 minute runs.
W 9.1 30 minutes.
That was hard today, but I did it. Less distance according to my Garmin, only 3.7k but I’m not going to worry about that too much. Two more 30 minute runs and the programme is completed. I’ve just got to keep running now that I’ve got here.
SteveC thanks for,the words of encouragement, I’m not worried about the distance, I’m carrying a lot of extra weight so the very fact I can run for 30 mins is very encouraging. oh, and I’m approaching 59 even if I’ve not grown up yet ;D
It took me over a year to get below the 30 minute mark for 5k having finished the programme.
My PB for 5k is 25'20" so progress is possible (and I was in my fifties when I started).
I've no idea how to prevent running injuries either <limps>
#Plantar fasciitis
An update, just in case you are interested.
I’ve just done a new PB 5k. Yea! Ok, 38.10 isn’t going to break any world records, but... yea. :smug:
Well done Beardy :thumbsup:
If it's useful to anybody, I've found my Garmin watch an excellent motivator. I started running in January, just using Strava on my phone to record and log and vaguely following a plan to very slowly build up miles.
Once it was clear I wasnt going to fall apart, I invested in a Garmin 245 Music, which does all the usual stuff as well as music (meaning no need to carry phone). It is the integration with Garmin Connect that is great. It has Garmin Coach, and you can choose a goal (building up to 10k race, or just getting faster), set you frequency of runs, and it works out a program. I did a 5k one first and the beauty of it was that it stopped me overdoing it. Now half way through a 16 week 10k race programme. The pattern is two drill sessions (3 miles, with high cadence and walk-jog-run drills after a 10 minute warm up) then the third run of the week alternates between a Magic Half mile session (10 minute warm up, run 3 miles, run 0.5 mile really fast, 10 minute warm down) and a long run session (10m W/up, 5 mile run, 10m w/dwn).
The distances highlighted have gradually increased.
So I now find myself really looking forward to the long run, in which I can run all the way to, and around, a hidden roadless valley with forested sides, and an abandoned gothic mansion in the middle, and back without too much bother. 8 miles all in.
It takes the planning out of it and removes the danger of trying to do too much too quickly
It estimates my vo2 max, which also motivates me to increase it and not let it drop. Love it.
Thank you people. DrBeardy (Mrs) bought me a new Garmin when my Vivosmart died. I’ve not really explored it, but thanks to your promptings I’ve just set up a 10K training plan to start tomorrow. Hopefully with it’s help I’ll be up to 10K by the anniversary of my starting the C25K.
Well done Beardy :thumbsup:
If it's useful to anybody, I've found my Garmin watch an excellent motivator. I started running in January, just using Strava on my phone to record and log and vaguely following a plan to very slowly build up miles.
Once it was clear I wasnt going to fall apart, I invested in a Garmin 245 Music, which does all the usual stuff as well as music (meaning no need to carry phone). It is the integration with Garmin Connect that is great. It has Garmin Coach, and you can choose a goal (building up to 10k race, or just getting faster), set you frequency of runs, and it works out a program. I did a 5k one first and the beauty of it was that it stopped me overdoing it. Now half way through a 16 week 10k race programme. The pattern is two drill sessions (3 miles, with high cadence and walk-jog-run drills after a 10 minute warm up) then the third run of the week alternates between a Magic Half mile session (10 minute warm up, run 3 miles, run 0.5 mile really fast, 10 minute warm down) and a long run session (10m W/up, 5 mile run, 10m w/dwn).
The distances highlighted have gradually increased.
So I now find myself really looking forward to the long run, in which I can run all the way to, and around, a hidden roadless valley with forested sides, and an abandoned gothic mansion in the middle, and back without too much bother. 8 miles all in.
It takes the planning out of it and removes the danger of trying to do too much too quickly
It estimates my vo2 max, which also motivates me to increase it and not let it drop. Love it.
Ooh - I started the 10k Garmin Coach this week on my Vivoactive, so it's interesting to read about how it progresses. Which coach are you using?
Thank you people. DrBeardy (Mrs) bought me a new Garmin when my Vivosmart died. I’ve not really explored it, but thanks to your promptings I’ve just set up a 10K training plan to start tomorrow. Hopefully with it’s help I’ll be up to 10K by the anniversary of my starting the C25K.
Tomorrow morning I will be doing a 9k in my Not the C25K plan! I get up around 04:30 and start running usually around 05:30 or earlier after my warm up walk to my local rec.
I suspect that at my stately pace it will also be my first 1 hour run since I came back to running.
Earlier than us I imagine :DTomorrow morning I will be doing a 9k in my Not the C25K plan! I get up around 04:30 and start running usually around 05:30 or earlier after my warm up walk to my local rec.
I suspect that at my stately pace it will also be my first 1 hour run since I came back to running.
What time do you go to bed?!
I prefer podcasts and stuff on my walks but don't listen to anything when running. My dilemma with carrying a phone or not is that if I have an accident (and I have in the past) I will need a phone.
VO2 is supposed to be more accurate on newer models too.
So, you'd recommend it then in spite of it being a bit of an indulgence?absolutely. But then I’m a bit of a geek with a gadget fetish who believes that life’s greatest goal is to acquire more
I prefer podcasts and stuff on my walks but don't listen to anything when running. My dilemma with carrying a phone or not is that if I have an accident (and I have in the past) I will need a phone.
VO2 is supposed to be more accurate on newer models too.
I have been using a Garmin 735 for 26 months now and thus far it has been superb save for the strap falling apart every 13 months and it needing a screen protector which needs replacing about twice a year.
...
Hello,
I have an HRM-Tri strap that is out of warranty (it's over 3 years old, I bought it with my 920XT) but has stopped working (changed the battery more than once and nothing).
I've heard that you sometimes offer discounted replacements. If so, what price (in the UK)?
Regards,
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Back to the real business of this thread::thumbsup:
04:30 alarm and out by 05:15. Clear blue sky, slight freshness in the air, little breeze and a blinding sunrise. An "easy" 6k today.
I typed that then realised what I had typed. To consider it as "easy" is suddenly very satisfying considering that I couldn't run 600m without a break in February.
5.15 sounds like a good time to run at the moment - I was out at 6 this morning and it was already pretty warm!
5.15 sounds like a good time to run at the moment - I was out at 6 this morning and it was already pretty warm!
Well, I have pushed the button on the Fenix 6 Pro Sapphire. Once it is here and working I shall investigate repairs for the 735XT. What I read online indicates around £60 by Garmin. I can suck that up as I intend to pass it on to a needy but skint family member.
...
As you know I’m following a Garmin Coach 10K training plan and it’s quite frustrating that the easy runs are quite a bit less than I’d normally do, but I’m trying to stick to the programme.
Might have just snaffled a used Forerunner 945 for just £366 on eBay.
It is one I bid on last night but was outbid (it went for >£400) and this morning I it has been relisted with a Buy It Now price.
Could be some sort of a scam but it was a genuine email from eBay and I've paid via Paypal so I should be protected.
Half expect it to fall through though with some "sorry, I pressed the wrong button" kind of rubbish excuse.
Another milestone today, or should that be kilometrestone?
My Bridge to 10k plan had me doing that target 10k yesterday but I don't tend to run if it's raining, and it was.
I was awake well before my alarm today and for some reason was feeling nervous about 10k. My self-belief was doing an impression of a chocolate lifeguard even though the scales put me at my lowest weight since 2012 and then I enjoyed a very satisfying pre run empty!
Once at my local rec I set off and my brane was all over the place. I was monitoring my pace every 0.5k and keeping to a steady and even pace in spite of myself. 5k came and went but still the self-doubt continued as the half k's rolled off one by one. 9k came and I realised that I had run 9k faster than the 9k scheduled runs in the previous two weeks which gave me a lift for the final k. Totally unplanned but very motivating.
I allowed myself a smile and backed off a bit, was finally able to relax and enjoy the run in.
10k done. Feeling weary but smug. C210k in less than five months seems pretty good to me. 😊 👍
That's probably a good thing.
I, on the other hand, am now injured. Real stiffness and pain near hip. Quite sudden onset. I think it is a yoga injury exacerbated by running. Trying to self-diagnose, and I think I've fucked the top of my hamstring
Well done, I can remember a similar feeling of pride (amongst other things) at the end of my first 10k.
10 miles (16.09km) is also another milestone (no pun intended) along the way to HM distance.
It would appear that according to my watch data, that I analyses later, I have no clue how to pace either! Last nights run was possible the most erratically paced run I’ve ever recorded. It’s all over the place, and the bit where I thought I was pushing harder showed no difference in erratic than any other part of the run. My HR did go up though, and indeed my HR was a bit higher than I usually manage and fairly constant.
Technology is a wonderful thing though, I can record all sorts of stats about my speed and pace and HR and breathing and cadence and stride length. And other stuffs. I’ve no idea how to get any sort of control over any other them in spite of real time monitoring. But I can record them all in grate detail 😏
It would appear that according to my watch data, that I analyses later, I have no clue how to pace either! Last nights run was possible the most erratically paced run I’ve ever recorded. It’s all over the place, and the bit where I thought I was pushing harder showed no difference in erratic than any other part of the run. My HR did go up though, and indeed my HR was a bit higher than I usually manage and fairly constant.
Even with a perfectly evenly paced run I'd expect HR to steadily increase, that's just Cardiovascular Drift.Technology is a wonderful thing though, I can record all sorts of stats about my speed and pace and HR and breathing and cadence and stride length. And other stuffs. I’ve no idea how to get any sort of control over any other them in spite of real time monitoring. But I can record them all in grate detail 😏
If cadence remains the same the stride length is just proportional to speed. Mo Farah running at sub 3min/km at 180spm means he travels twice as far with each stride as I do when I run at ~6min/km at 180spm.
The actual values for respiration rate, stride length, vertical oscillation, cadence, etc are all well and good but they're mostly secondary to the action of running. The things you can be in control of are speed and cadence and that's about it.
I know some people tend to force themselves to run at a faster cadence, and it doesn't take long to retrain the brain, but I tend to plod at 160spm naturally. I know that as I get faster (which is mostly due to me weighing less) it tends to increase. I was averaging 170spm back when I was lighter and running a sub 25min 5k. I reckon it might even go up towards the magic 180spm if I ever got down to my target weight.
L/R balance can be interesting to see if you're hiding an injury, although it's very easy to see things that aren't there, especially if the ground isn't completely flat. I've got plenty of runs along the Thames Path the L/R balance shifts from 48/52 to 52/48 at the exact point I turn around and run the same route backwards. The seemingly flat path must be angled slightly towards the river. This is the classic example: https://connect.garmin.com/modern/activity/1616641840 if you look at the details for L/R balance.
My VO2 is steady, but wildly inaccurate. It claims to be 45 at the moment, which predicts a 24:16 5k despite the fastest I've run in the last 6 months is 27:58. I think I know why (it believes I can get near my HRmax whilst running, which I can't since my HRmax was set playing 5-a-side where I can push myself, momentarily, a lot harder) but I can't be arsed to try and work around it. I'm looking forward to the day that the VO2max goes up since it's been 45 for the last 2 years despite my fitness varying hugely.
... lovely morning and pooped into the allotment on the way home to open up the polytunnel.
... lovely morning and pooped into the allotment on the way home to open up the polytunnel.
Euph?
Well did another 5k this morning. Slower this time as I had a full half hour to play with now I'm on week 9.
Ankle/foot was quite sore for the first couple minutes running to the point where I was considering aborting the run and trying again after another day of rest but it eased off and I got round ok. Bit sore now mind.
Didn't get out as early as planned and even at 10am it was _el scorchio._
Two more runs and that's C25K done!
I have been chasing daybreak over the past few weeks. It's really nice to be running at not only the coolest part of the day but generally to have my running safe place to myself.
I'll be getting up early on Friday then resting over the weekend in preparation for a tilt at a 5kPB on Monday to round off a month with the most k's run since I got back on the horse at the end of January.
I should admit that I quite like the heat really - just go steady and plod along:)
It motivates me to work on my weight, just think how much better I could do if I could lose 10% of my mass.
I was dreading the analysis, but it turns out the reasons for me needing to walk was my pace was a bit higher than normal! I’ve just smashed my 5k Pb by 2 ½ minutes.
I’ve just returned from an ‘easy run’. I had to slow to a walk twice, once just short of 30 minutes and finally after a further 5 minutes running.
I was dreading the analysis, but it turns out the reasons for me needing to walk was my pace was a bit higher than normal! I’ve just smashed my 5k Pb by 2 ½ minutes. Still a pedestrian 36:06 but very heartening all the same. It motivates me to work on my weight, just think how much better I could do if I could lose 10% of my mass.
I started to try and get back to running in 2017 with a friend who wanted to run. 30 years ago I could run marathons but my serious running stopped in the mid nineties.THT sounds like a plan, although I’ve not run with anyone else yet, mainly because I don’t want to hold them up.
I must have tried and failed with C25K five or six times including at the back end of 2019 before I finally cracked it this time so if you do fall off the treadmill it's bu no means certain that you won't get back on it.
The very fact that you can do more than 5k is excellent. Lots of people at parkrun walk a good part of the route. Run walking has a name: it is called Jeffing after Jeff somebody or other. Google Jeffing and you'll find it.
Perhaps in the distant post lockdown era we can meet up for a parkrun followed by coffee and cake somewhere.
Always take a bit of company when offered. It's good for both parties. Running alone can be soul destroying at times.Apart from a single shin splint and the occasional twitch in my calf muscles my limiting factor seems to be my lungs at the moment. When I push a bit too hard I just can’t breath; not in a gasping for air kind of way, just a lack of ability to breath. It’s most odd, and one of reasons why I want to get my erg machine out. Though that’s been set back again because we might be having our son to stay for a few days so I’m banned from putting ‘your jack’ in the spare room.
Oh boy. The DOMS is here today. Pain is easier!!! : ;D
No pub for me until there’s some evidence that they’re safe places to go.
I’m scheduled for a 60 minute run tomorrow, my longest to date. Because I only run three times a week it means that I have a two day rest and I’m tempted to take it today and tomorrow so,I run the longer on on Monday after a two day break. I will see how,I feel in the morning.
How about tapering ready for your long run? Far more productive in training and psychological terms methinks. ;):thumbsup:
10K
That. Is. All.
This is simply a new data field, so your activities will still be recorded and tracked while you train. I recommend creating a new activity for your Couch to 5k training runs by copying your existing Run activity, then adding the Couch to 5k data field to this new activity. This way any other runs will not auto advance the Couch to 5k field to the next day.???
3. Would it possible to have the C2K programme as an album, one track per day? I know it is available as a podcast, but only on iTunes unless I’ve missed it.Can download them all as MP3 files here, click the link for each week. https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
Must admit, in 1 and 2 I would miss the prompts and what-not.
2. Create own programme in Garmin Connect, using same intervals etc. as C25K. How laborious that would be for an 8 week 3x per week programme... although there are a lot of repeats I suppose.
3. Would it possible to have the C2K programme as an album, one track per day? I know it is available as a podcast, but only on iTunes unless I’ve missed it.Can download them all as MP3 files here, click the link for each week. https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
Must admit, in 1 and 2 I would miss the prompts and what-not.
Just copy them onto the watch, should play the same as any other music.
2. Create own programme in Garmin Connect, using same intervals etc. as C25K. How laborious that would be for an 8 week 3x per week programme... although there are a lot of repeats I suppose.
Took me ~20 minutes on the website to do all of them, once you've done one you'll get the hang of it and they get easier as it goes on. Many of them are the same so you don't have to create 3 for every week. Then 5 minutes to drag them to the calendar in roughly the right place[1], then sync.
I don't wear headphones when I run so I needed the watch to tell me what to do.
1. That way you press the top right button to go into activity mode and it says something along the lines of "Do you want to do X that you have scheduled for today?" and you can press again to cue it up.
If you don't end up doing the run on that day then it's a bit of a faff to go through the workouts to find the right one and start it, but no more of a faff than I usually do before starting a run anyway.
Nice distance for the week.
I’ve just paid for my lazy start as I’ve just got back from a very sweaty 5k. It was a difficult start as well. It was only planned as a 25 minute run, but I decided to do 5k instead. I did nearly change my mind more than a couple of times, but managed it in the end. Much more of a head game today than just my body.
Sgt P, do you wear your hearing aids when running?
I found it easier to follow the NHS app from my phone which I wear on my arm using a Quadlock armband and case.
I hate it when my brane is telling me to stop during a session. It is crackers that our own brands seem so determined to undermine our own efforts.
I hate running[1]. I love having gone for a run.That was the way I felt when I first tried running, about thirty years ago.
I love running. I love the solitude, the thinking time, the feeling of freedom.
I hate getting out of the door some days but once I am out all is well.
I would have expressed an interest in the Park claws, but given your description and my W I D E plates of meat, there’s little point me even enquiring about the size. In any case, given how dry it’s been of late, the ground is hard enough for road shoes.
I would have expressed an interest in the Park claws, but given your description and my W I D E plates of meat, there’s little point me even enquiring about the size. In any case, given how dry it’s been of late, the ground is hard enough for road shoes.
If my getting out is motivation for you then that's good. 👍The intervals I’m doing at the moment at 20 second sprint 45 second stager back to the start. I got up to 14 repeats, but the taper has me doing 8 repeats today. I might actually do 10. Once I’ve got to 20 repeats and when (if!) they start getting easier I’ll increase the sprint by a few seconds.
'm thinking about thinking about whether I should start doing intervals. I hate the idea but for no rational reason. 🤔
What are you doing in these interval sessions?
I find that The Running Channel is quite a good resource.
Damn you PB. I’ve prevaricating somewhat this morning, and my only consolation was that there was something in the air because PB hasn’t been out yet. Mind ewe, I’ve got an intervals session to do so it’s not really even a proper run. (There I go again :facepalm:)
Having read this thread for ages and having never run before in my life, on Sunday I downloaded the NHS podcast and did the first run. I found it fine. Will go out for the second one today when my lunch has gone down. I wore cycle gear as I have no running gear, but of course not my cycling shoes! I have some reasonable Nike trainers.
My sister did a Couch to 5k a couple of years ago and if she can run, so can I, although I am heavy in the hips and 20kg heavier than I should be (but 20kg less than two years ago thanks to KETO). I do a lot of walking so hopefully my joints won’t be too wrecked by this. Wish me luck!
Yeaee. Another one joins the fray. If I can do it with some 35kg of extra lard and the motivation of a sloth, then anyone can. My knees haven got any worse than they were before I started ...
excellent news. I shall cross that off the cons list for running forthwith. :)Yeaee. Another one joins the fray. If I can do it with some 35kg of extra lard and the motivation of a sloth, then anyone can. My knees haven got any worse than they were before I started ...
There is evidence to show that running for the majority of folk is not contributory to knee problems. Quite the opposite in fact.
I have occasional knee issues from cycling so am being careful.
Second jog was fine today, I very slightly feel my hips but nothing significant.
The real test will come when the weather turns cold again, although I’m hoping that my gains this year will encourage me to do more through the winter to try and maintain them.
Hulver, I was over 120kg just after Christmas and I’m still 117kg. Just take it easy and measure your success against your own progress, not anyone else’s. I’m too,fat and a bit slow, but I’m really enjoying my running just at the moment because I’ve recently started to run some of the footpaths away from the roads. Everyone here has been a huge support so although I don’t think any of us would profess to be experts, we have recently done what you are proposing to do and one of us might have a helpful answer.
Is she doing 5K2C? 😀
Morning PB, another early start I see.
Congratulations on the 5k And monthly distance. Enjoy your moment of Sumgness, you’ve earned it. :thumbsup:
As posted elsewhere, I’ve gone some turmoil here, so I don’t know if I’m going to be able to get out this morning as planned. I’m not happy. I’ll update the thread later if I do get out.
I took myself off for a run, got lost, got hooked onto a bramble, by the nose!, and ended up walking home because it was too hot.I've been running a bit in lockdown, nothing as far as determined as some here it's fun. But mainly I wanted to comment on Beardy's bramble. I am jealous! Jealous of him having somewhere to run that features brambles, the nearest I get to that is the park. However, I did find a bramble cut on my left knee yesterday. At least, I think it must have come from a bramble – I stopped at a couple but they're not really ripe yet here – on yesterday's ride, but it looks surgically neat, a perfect arc; as if aliens have removed my kneecap and replaced it with a device beaming data back to their home planet. :D
But I do feel better. The run allowed me to clear my head and the walk back gave me time to think things through.
Tandemnis?? Any relation to covfefe?It doesn’t seem to have taken, so I’ll leave it be. :thumbsup:
Please don’t change the title. It is your thread, you got us all involved and I think it would be a shame to change
You might be interested to know, or indeed already know, that the process of running bit and walking a bit has a technical name; Jeffing. Apparently this is named after some chap named Jeff.
I’m a bit concerned that you might be approaching this all a bit to technically, but that probably means we can learn something from you so please post as often as you feel inclined to do. If nothing else, it’s nice to see the progress of others to encourage us all to continue. I always need an additional boot up the backside to get out.
It's a Camelbak Ultra Beardy but the previous model. It's the only one that I could find sizing information for confirming that it would fit a larger than average bear. And it does.
It comes with a fixed pocket for the supplied flexi bottle which sits above your backside and a smaller pocket that slips over the belt into my Samsung S9 fits with a little room to spare.
It's looking promising.
I bought a Camelbak handheld bottle a couple of weeks back but I'm not happy carrying it. I think that I could in fact slip the handheld bottle 'harness" over the belt and have two bottles on longer outings. Sometbing to experiment with in future perhaps.
After a weekend visiting chums in Saarland my hip muscle strain has improved a lot. It’s still there today, very slightly, so I might wait till Wednesday and then do another Week 2 workout before moving up to Week 3.
I have noticed that my shoes seem to have degraded and my left foot is rolling inwards. I'm thinking that 600k of running plus another 200k approximately of warm up / cool down walks is about their limit.i received an email from Strava after yesterday’s run informing me that I needed new shoes. It told me I’d done 400k and Brooks recommended 500 to 800k per pair. Now that is targeted spam!
I have replacements waiting so no big deal. Feels good to wear a pair out though. 👍
I’ve worn off the bottom sole completely on parts of the heel of both shoes, although the cushioning (mid sole?) still seems to be stable. I was thinking it’s time to get another pair of shoes so that I can compare and contrast as this will be the first time I’ve worn out a pair of shoes purely from running. It’ll also mean I’ve got a pair ready to,go should there be a sudden change in the feel.
The NHS Couch25k lady says try to land with your heel first, not the ball or side of your foot.
Then I got a 1mile and 1km Pb on the way down :( which means I will not get a true PB for a long time as despite scaring myself and being controlled I was doing a 4.30 pace down the hill over wet smooth pebbles and grass!
For me, the biggest factor is surface type - you can make good gains downhill on tarmac, or other reasonably solid predictable surface, but some of my downhills are slower than I can run the same path uphill. Tree roots, stones, wet stones, small streams, narrow (20-30 cm) sheep track, general slippery wetness, etc. all make any downhill much more challenging, and have as much impact on pace as the equivalent uphill. This does usually lead to cardio-vascular recovery in these sections. I find that just focusing on pace or absolute times isn't helpful, except on comparable routes.I am deeply envious of your trees, stones and streams.
£32! What bargain is this? And new 5k and 10k PB's in one run. I am envious. Did you set a new pancake scoffing PB too?
£32! What bargain is this? And new 5k and 10k PB's in one run. I am envious. Did you set a new pancake scoffing PB too?
These (https://www.amazon.co.uk/New-Balance-Draft-Running-Shoes/dp/B07S4SKT2Z) are the shoes. New Balance Draft running shoes. Bought as a stop gap until I can get a proper fitting for proper running shoes as my old trainers were knackered so I figured even the wrong shoes would be better.
Well as it happens all my ankle pain cleared up within a few runs of starting the new shoes so I figured I'd grab a second pair whilst they were still cheap as stock seemed low. It may be that if I start going further/faster that they aren't quite right and I do still need a fitting for something better but even then I might still be able to use these for recovery runs or just mooching about as they're quite understated.
And yes the pancakes disappeared pretty quickly.
Hope that you have sorted your car issues Hulver.
Morning run and end of month progress report:👍
Been out on them roads and pavements again and did a 9k. Longest stretch outside of my safe area which was pleasing. Also pleasing was that I didn't feel the need to Jeff.
Some rebuilding progress after my mini collapse at the start of August. My overly-optimistic grand plans have been shelved and I intend to take the gains of resetting mid-month and continue to consolidate where I am now. If I get through September unscathed I have a 12 week half marathon plan to put in place to finish the year on.
A strange month but at least things are moving in the right direction once again.
Great, isn't it?
Thanks. I shall trawl and cogitate ...
That was a very interesting morning. It involved a man with a tripod, a mobile phone being used as a video camera, a gimbal also for said mobile phone, five pairs of running shoes, two locations and at the end, one very painful hawthorn bush.
If I could post a picture of the hawthorn bush consequences I would.
And that's as much as I can share with you for at least two months... 🤫
The hawthorn bush is entirely intact and gained traces of human flesh and blood after a sneak attack on me whilst I passed it.Is there cinematic evidence of your run in with the hawthorn Bush? If so, then be careful how you approach it because that filum could be used as motive should you end up in court on a charge of ABH1
I'm contemplating a visit armed with cutty things to show it just who is the boss ...
The hawthorn bush is entirely intact and gained traces of human flesh and blood after a sneak attack on me whilst I passed it.Is there cinematic evidence of your run in with the hawthorn Bush? If so, then be careful how you approach it because that filum could be used as motive should you end up in court on a charge of ABH1
I'm contemplating a visit armed with cutty things to show it just who is the boss ...
1. Actual Bush Harm. 8)
I see that Parkrun is due to restart at the end oc October in England. Anybody fancy doing a Parkrun on that morning and comparing notes?I shall be avoiding gatherings with strangers for the foreseeable, although I do believe that by then we will be back in lockdown for reasons that I believe to be quite well known.
I see that Parkrun is due to restart at the end oc October in England. Anybody fancy doing a Parkrun on that morning and comparing notes?
Seems like the b9ne-conductors are a hit.That depends on how much of a softie you are. 😏 8)
Do I now order another pair for myself ...
The answer is ...;D :thumbsup:
...
...
very much of one.
I have ordered a red set so we don't fight over them.
PB & B and other people suffering from the heat: can you not run at night? Okay, it might be impractical for PB vision-wise (?) but it is cooler. I often go for a run about 8 or 9pm, latest I've done is after midnight. Less traffic is another bonus.
PB & B and other people suffering from the heat: can you not run at night? Okay, it might be impractical for PB vision-wise (?) but it is cooler. I often go for a run about 8 or 9pm, latest I've done is after midnight. Less traffic is another bonus.I have run in the evening and while it is indeed cooler I find running to be harder. I suspect, but don’t know, that this is something to do with the fact that I run ‘fasted’ in the mornings, but have eaten and drunk by the evening. It could be something to do with my taste for fizzy drinks, mostly water.
The answer is ...;D :thumbsup:
...
...
very much of one.
I have ordered a red set so we don't fight over them.
Mine are red. I’m beginning to feel stalked. :o :o ;)
I feel for you Beardy. I don't really know how I pushed through this morning, I just did There are days when I simply cannot.
I didn't enjoy my run at all today until I finished. Somehow that was the most satisfying moment and suddenly I felt great. Knowing that I will feel a level of elation at the finish doesn't do much to get me started though.
I'm not looking forward to pushing for half marathon distance through the autumn alone so please pull on those shoes and get out there. Polar Bear needs YOU!
chrisbainbridge,
My body has adapted to my routine and I "drop a little weight" before I run now every time. I have cound myself half way round with a sudden need but also I find that the running seems to have firmed up bladder and bowel control though I wouldn't want to be half way round a marathon! 🤔 😉
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?
Surely you and your clothes are going to be washed and changed when you're done anyway?
I’ve just heard that a friend and ex colleague who ran and cycled as well as being a vegan has died suddenly of a suspected heart attack. He was only 59, ie my age. :'(
I’ve just heard that a friend and ex colleague who ran and cycled as well as being a vegan has died suddenly of a suspected heart attack. He was only 59, ie my age. :'(
Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?I don't normally mind running in the rain. Once you're going and warmed up it can even be fun.
Surely you and your clothes are going to be washed and changed when you're done anyway?
It occurs to me that I could book a session at the gym and do 45 minutes on the treadmill.
I'll ponder upon that one.
Moderators, please move this if in the totally wrong place
I probably now need some winter running kit, tights, base layers and a waterproof.
Having spent a number of years working my way through various manufacturers to mainly an Assos based set of kit what would be the equivalent largely overpriced, made for MAMIL running kit ;)
Thank you
Been a bit hit and miss on the holiday which was not as relaxing as planned.well, I managed to persuade myself overnight that i was going down with Covid as I felt hot and had a headache. So did not go for a run but slept in and then realised we had slept with the window closed all night which explains why i felt as i did!!
Out this morning at 6.30 for 6km over fields and paths not as bad as expected in terms of mud. Hopefully another run tomorrow. Then away for a couple of days.
Back to almost regular hours this week and next so 2-3 days of cycle commuting an hour each way and squeeze the running and trying for a strength session as well.
Beardy. Well done. Glad to hear you are back it has been lonely without you. 😀
A hyprochondric medic sounds like a route to a well informed case of paranoia ;DBeen a bit hit and miss on the holiday which was not as relaxing as planned.well, I managed to persuade myself overnight that i was going down with Covid as I felt hot and had a headache. So did not go for a run but slept in and then realised we had slept with the window closed all night which explains why i felt as i did!!
Out this morning at 6.30 for 6km over fields and paths not as bad as expected in terms of mud. Hopefully another run tomorrow. Then away for a couple of days.
Back to almost regular hours this week and next so 2-3 days of cycle commuting an hour each way and squeeze the running and trying for a strength session as well.
Beardy. Well done. Glad to hear you are back it has been lonely without you. 😀
Every day’s a school day. This mornings rather painful lesson was three fold. Getting out of the door is still challenge, but with spousal encouragement I managed it.Brilliant. Congratulations.
1. Kicking a hidden immovable object in running shoes while running is both painful and undignified
2. At some point over the last year or so I seem to have morphed, mentally at least, into a runner. Whilst trying to collect myself, reassure the couple I was avoiding that I was ok and pick myself up off the floor, all I could think was that I’d been doing quite nicely but a new 5k PB was now note going to happen.
3. I actually want to run. Whilst I was limping along post sprawl, easing the knots out, I wanted to be running. I started again as soon as I could. Armed with this insight, I noticed the same on each of the subsequent visits from Jeff.
I ended up going further than I think I was planning, as I’d set out with a vague idea of doing a 5k PB attempt without Jeff. After my enforced first visit I sort of picked my route on the fly to stay away from the main roads. It turned out that I incorporated parts of both of my major routes from opposite directions from home, though the river path was very busy (which is mainly why I was briefly in a position to closely examine the path construction!) and is to be avoided, especially on a Sunday morning. The fields were much quieter and I saw a reasonable amount of wildlife.
The run stats then, 10.6k so the furthest I’ve ‘run’ , faster than the last time I covered that sort of distance, though rather more jeffing than I would like. Fastest 1mile and fastest 1k as bonuses.
Thanks guysI think it means it has under estimated you!
I forgot to add, the ToJ says I’m overreaching whatever that means. :o
Thanks guysI think it means it has under estimated you!
I forgot to add, the ToJ says I’m overreaching whatever that means. :o
;DThanks guysI think it means it has under estimated you!
I forgot to add, the ToJ says I’m overreaching whatever that means. :o
Less than 5k? You are letting the side down. 😉imdid run a bit more before I stopped the clock, and the last Jeff was included, so technically the whole was 6 k :P
I'd much rather use the very expensive one at the gym knowing that it's use is paid for as part of my gym membership. Same for the short course indoor pool, the well-equipped gymnasium, yoga and pilates classes, bouldering wall, etc., etc., etc.I’ve got one of those already as buying it has been cheaper than gym membership over the years. I did buy it second hand though. I agree with you though, they are awesome bits of kit.
Oh, I forgot the Concept rowing machine. Awesome bits of kit. 👍
This morning, although it wasn't windy, it was raining quite hard. I thought of this post and decided I really ought to get out there.Isn't running in the rain like cycling in the rain, in that the idea of it is always worse than the actuality?I don't normally mind running in the rain. Once you're going and warmed up it can even be fun.
Surely you and your clothes are going to be washed and changed when you're done anyway?
But we have a lot of trees round here and they have a habit of throwing bits of themselves at you if you're not careful.
Much kudos to you all for getting out yesterday in spite of the weather. I have the excuse that it was my rest day, so I stayed home clean and dry.
Today though. It’s a lovely out there and I’ve now completed my task of taking the boy to his driving lesson. I’m therefore out of excuses, yes I’ve got my chores to do but sarah is usually ok with me going running first. It’s a perfect day to go sailing, but I’ve not got a boat so I can’t use that as an excuse.
I’m going to have to go for a run aren’t I?
Went out this morning at 8 to do the first run of week 9, 30 minutes.
Having had a weekend in England eating loads of carbs I felt bloated and heavy. I was a lot slower, average 8:30 per km. Last week it was 08:00 per km. But I ran on until I had done 4km, which ended up at 35 minutes. I hope to speed back up a bit now I am back to healthy keto eating.
Is anybody using a good mindfulness app?
no run before church, but a good 5k walk with Rev.B and then some gardening. hopefully will still get the weights session in whilst Rev.B does the evening service.
Thanks for the suggestions about apps i will try them out. I did learn from a book a couple of years ago and need to revisit it.
We have also decided that rather than distressing by watching TV we will try and do an alternate night pilates session. We have found Pilateslive online extremely good
I am planning to get out for 8k at about 06:30 if you fancy joining me. Looks like it could be a little chilly but we should warm up quick enough.6:30 sounds a bit early, but if I’m going to fit a run in it’s going to,have to,be at that sort of time :-[
Unfortunately I will have to miss my run today now which throws my weekly schedule for all kinds of things other than running, my distance for the month and my brane.perhaps a little evening run would be possible?
The rain is now bucketing down as forecast and I'm feeling as miserable as it is. Must snap out of this negativity.
Evening runs are out of the question - too dark then a street light provides too much contrast. It's simply too high risk these days.
In any event, I have steadied my wobble. Not sure what happened there but I was completely unable to cope with what is in reality is a very minor inconvenience. I almost panicked because I missed my third run last week and I did not want to miss a run this week.
Well done Chris. I’ve been saying ‘that’s the longest I’ve ever run’ for every first since I hit 5k :D
My COVID app has turned red so no running for me, now leaving the house except for my Corona test tomorrow (and walking Rheindorf)
My COVID app has turned red so no running for me, now leaving the house except for my Corona test tomorrow (and walking Rheindorf)
I’ve just done a very short run* of 2.13km. It hard;y seems to have been worth the bother of getting my running kit on.
Anyway, it was deliberately short and contained intervals ‘sprinted’ up a steep incline. 9 intervals in all, and the ToJ seems to be happy with my efforts. I needed to get out and it took me all morning to push myself out of the door, but I achieved that so it’s a win. And I agree PB, it’s rather warm out.
Toe update: I’ve not taken my shoes of yet, so,I don’t know how my toe has faired. While I was getting ready, before I put my socks on I pressed the nail to see if it was painful. The squeamish should look away now. A jet of puss shot out and some more was cleaned out with further squishing. It smelt awful. I’m now in two minds as whether to Bother the medical profession with it or whether to leave it be. I’ll see what the nurse says.
I’ve just done a very short run* of 2.13km. It hard;y seems to have been worth the bother of getting my running kit on.
Anyway, it was deliberately short and contained intervals ‘sprinted’ up a steep incline. 9 intervals in all, and the ToJ seems to be happy with my efforts. I needed to get out and it took me all morning to push myself out of the door, but I achieved that so it’s a win. And I agree PB, it’s rather warm out.
Toe update: I’ve not taken my shoes of yet, so,I don’t know how my toe has faired. While I was getting ready, before I put my socks on I pressed the nail to see if it was painful. The squeamish should look away now. A jet of puss shot out and some more was cleaned out with further squishing. It smelt awful. I’m now in two minds as whether to Bother the medical profession with it or whether to leave it be. I’ll see what the nurse says.
I left the house once it started to get light and did my 5 x 60 second running intervals with 2 minutes of walking in between.
What was interesting was that overall my average speed per km was 8:40 which isn't much slower than when I jog the whole way.
I am thinking I might do intervals with running/jogging rather than running/walking next time and see how that goes.
Well, my next run will be a 30 minute jog in the C25k mould as I want to do that once per week at least. I am hoping that if I also do 2 intervals sessions then my overall speed may increase. We shall see.
Planning an ultra PB?
It can be said that you are just puss-y footing around at the moment. :D:facepalm:
My pacing is still very good at the moment. There was less than half a second between my first 3km today and I managed a 1 second negative split over 6km.*
I shall keep working on this over the winter as I'd really like to keep consistent pace as the distance increases.
* These times / splits are measured by my Garmin watch of course so there is likely to be some inaccuracies due to the tech but it does indicate consistency of a nature far far better than I used to achieve.
Back in circulation, still with Jeff. Slow today, four weeks off takes its toll when you're still building fitness. The hole in my sinus seems to be healing nicely, and no issues with hard breathing. I'll wait for the consultant to get in touch, but if I had to guess I'd say that the dental team did the work required, and hopefully the consult will be "That's doing fine, carry on..."
In the meantime I have catchup work to do!
Good report Beardy. I wouldn’t bother with waterproof trail shoes as they only keep the water in - particularly so in your neck of the woods I reckon. Just enjoy the feel of the wild and dry out when you get home:)+1
Good report Beardy. I wouldn’t bother with waterproof trail shoes as they only keep the water in - particularly so in your neck of the woods I reckon. Just enjoy the feel of the wild and dry out when you get home:)+1
Whilst I try to keep my feet dry for as long as possible if I can, the unpleasant sensation of getting them wet only lasts for a few minutes, and then the dampness warms up and it's ok. It can go a bit unpleasant if you get them really really wet because the insoles start to move around, but that only really happens if a lot of the run is very wet - e.g. through rivers, bogs, lots of very churned mud.
How are you finding intervals?I do 1 minute run, 3 minute jog x 5. So 20 minutes in total with a five minute warm up and warm down each end, so half an hour in total.
Ah, that’s what ToJ means.
I first heard the expression, "comparison is the thief of joy" from The Running Channel on youtube. I borrowed the "Thief of Joy" element not long after I made an emergency purchase during lockdown I of a Garmin Fenix 6. Much of the information it was giving me was erratic and often demotivating.
I ended up turning most metrics off but Garmin chose to make my life miserable again recently with a new introduced feature during a firmware update which took quite some effort to disable.
To get the features you want with tech you have to take so much that you really don't want or need. I will be very very careful when selecting my next "wearable".
No, I don’t understand either why when I have decided I would like to go for a run it takes so much effort to actually get out of the door.
I'll keep PulseOx monitoring on. The PulseOx sensor in the 945 (and Fenix) is a dual wavelength sensor and it's always been in agreement (to within 1% or so) of the fingertip PulseOx sensor I have. The single wavelength sensors aren't anywhere near as accurate (and there are incorrect reports out there claiming the Garmin sensor is a single wavelength sensor).
I wear my watch pretty much 24/7, the only times I take it off are:-
* copying off the data files once every few days (to upload to strava and just as a backup)
* getting myself clean (e.g. having a bath or shower)
As long as I remember to put it on to charge when I have a bath or a shower I never have a problem with the battery running low.
Cooler this morning.
8 an a bit k in an hour and 7 mins. A deliberately slower start kept Jeff at bay until 6½k which was quite nice and even then it was as the ground conditions as much as anything the required me to slow down. I’m definitely going to have to think about dropping the field running for the time being.
I’m also going to have to think about a second t-shirt. Although I don’t feel cold while I’m running as soon as I slow down I feel the chill and sitting here after my run I can tell my core temp is down.
Shower time
I take it that you are not in England being able to go for a swim session.I had planned a run this morning but a poor nights sleep and the rain battering the window put me off. Hopefully will get it done this evening in better weather
I could go for a "swim" in my running kit just now. Mr MET Office has been a bit unreliable with his forecasts recently. 🙁
There are some of the Silva ones with belt mounted rechargeable batteries which look good but recommendations would be good.
Had a go at Brimmond Hill yesterday, an 8k hill route near my office which I used to do some lunchtimes.Massively OT but
I've been following this thread for a while. Can I join in ? I need some mutual encouragement. Motivation is all, and here I see a great deal of it.
Oooof my quads hurt today. That'll teach me to have such a large break between runs.That’s the big one, and why support is good. It doesn’t matter if you get out to a strict timetable, or if you run a specific route or pace. Anything you can do is better than doing nothing but if today is a nothing day then tomorrow is available to do some more if you can when you get there.
I'll leave running today but we do have a four mile walk planned for later this afternoon which should help ease the legs out.
Keep at it everyone :thumbsup: But equally don't stress if you don't get out.
Some good updates here, it makes me feel quite the sloth. Well done peeps, your activities might get me out again.The questionnaire could be very simple:
As for accepting new members, I’m thinking that maybe we should have a questionnaire, a lengthy Zoom interview and a remotely supervised run. We can apply an entry threshold based on my (well it IS my thread!) fitness level; anyone remotely showing the capability to beat my current 5k time will be black balled. Just to put peoples minds at rest, I won’t insist on applying this retrospectively because it’d be very lonely in here on my own.
<fx:/beardyhumour>
D) I never Jeff, I just need to admire the scenery, benches and smell the flowers now and then.
I have a growing curiosity of the trail and fell running scenes. In both of these disciples they don't even refer to walking as anything but walking. It is accepted, normal, widespread and carries no stigma of any kind.
Best of luck with your C25K. Please keep us updated.
Nice and cool out there so I put another managed heartrate run in. Really enjoyed the empty paths though crossing the roads was difficult as all of the motons appear to be enjoying being released into tier 3!
12km on Friday and it is forecast to be around zero, feels like minus 3!
Winter is the hard miles time and so often when I have tried to get back with C25K in previous years it has been November through January which has scuppered it. I am determined for that not to happen this time. Reminds me a little of the time in the eighties and nineties when I ran regularly and would be training for spring marathons at this time of year. Ah, happy days.
Quick update - for some reason I got roped into the office 100km in lockdown challenge, but only as we kicked off week 3... So my plan of one run per week during October and November had to go - or be a very long run.well done
So I found myself on Sunday afternoon with 30 miles to go before midnight on Tuesday. I accomplished this by running 7.5 miles on Sunday, 9 on Monday and just under 14 on Tuesday evening. I confess that my legs were a bit tired for the last mile on Tuesday and I had a night off and a couple of beers yesterday. However, I'm delighted to not be suffering from hamstring pain since:)
They weren't fast and they weren't elegant, but I got round:)
Mike
To clear outstanding vacation days, I have every Friday off from now till the end of the year.That is a serious amount of climbing, particularly in slippery conditions.
So today I had a go at a 14k hill route I planned over a year ago.
This route has defeated me before; like Caradhras - impenetrable snowdrifts and a fell voice on the air.
It did not defeat me this time, though it came close.
It was not really runnable in these conditions.
At least for the first few k up to about 500m elevation, the track was distinguishable - it was the continuous deep slush river interspersed with small snowdrifts. A few interesting stream crossings thrown in to keep me on my toes!
Beyond 500m things took a rather more serious turn, and I was in full-on Scottish Winter Mountain conditions. A full intense blizzard whipped up for several k up to the first summit and then across the plateau to the main top. Visibility was near zero. Navigation was tricky as the path was wholly infilled and could not be seen. I used the GPS for navigation, and it was flawless.
The descent path slowly appeared, but not really runnable as it was steep slush interspersed with knee-deep snowdrifts of heavy wet snow. Back below 500m, I came out from under the cloud and the glen below came into sight as a monochrome vista. The remainder of the path was back to deep slush puddles and shallow snowdrifts.
Type 2 fun, I think.
https://www.strava.com/activities/4429079399
Garmin said I have to do it again >:( Apparently 20km is not a half marathon so I have to do another 0.8km!!
I can relate to just about everyone here. Runnings free, generally for people with a degree of motivation to keep well, the ebb and flow of both physical fitness and motivation. The comeback trail we tread.
Yesterday I ran 4 miles and wore a Garmin Forerunner 45 to record . During the run I was aware I pushed it, I usually do. After looking at the data I was alarmed that my average HR was 166 and max HR was 175 which I believed was my maximum. My sleeping resting HR is around 45 bpm.
Even if my max is 180 it appears I was overdoing it. I'll have to set the parameters on the watch so it beeps at 80%. I'll be 60 in January and am concerned ill end up on the slab. Time to dial back. Have others gone out like a dog out of a trap or am I singularly foolish?
I can relate to just about everyone here. Runnings free, generally for people with a degree of motivation to keep well, the ebb and flow of both physical fitness and motivation. The comeback trail we tread.
Yesterday I ran 4 miles and wore a Garmin Forerunner 45 to record . During the run I was aware I pushed it, I usually do. After looking at the data I was alarmed that my average HR was 166 and max HR was 175 which I believed was my maximum. My sleeping resting HR is around 45 bpm.
Even if my max is 180 it appears I was overdoing it. I'll have to set the parameters on the watch so it beeps at 80%. I'll be 60 in January and am concerned ill end up on the slab. Time to dial back. Have others gone out like a dog out of a trap or am I singularly foolish?
Garmin said I have to do it again >:( Apparently 20km is not a half marathon so I have to do another 0.8km!!21.1km is a half marathon.
HR is entirely unique, and trying to work out whether a specific avg or max HR is a good thing from a single run is madness, just like it would be madness to do a single run and then try and use that to work out your best 5k time.
220-age is a useful tool if you have nothing else to go on, if you've got access to an HRM watch then you can throw 220-age out of the window and look at what actual real numbers you get out of it.
HR is a useful tool once you know yourself.
It allows you to do the same run over and over again and see that:
a) you do the run in the same time each time but the HR stats (both avg and max) drop slowly and so you're body is getting more efficient (or you're getting lighter)
b) you do the run slightly faster each time but the HR stats (avg and max) stay roughly the same so, again, your body is getting more effiecient/lighter
c) you do the run much faster and your HR stats (avg and max) are above what you'd usually do, but now you're able to push into this new zone of effort that was otherwise unavailable before
d) a combination of the above
e) you do the same run in the same usual time but you feel rubbish and your HR avg and max are way up, because you're coming down with a cold
Eventually you read various books on training and work out that whilst just doing the same run at high levels over and over again will eventually get you fitter and faster you can do it in a shorter amount of time[1] if you do the majority of your running at a slower pace, and a small percentage of your running at a faster pace than you'd usually do. Having access to your HR data can really help you with this.
1. This is from the often quoted maxim that most people do their fast runs too slow and their slow runs too fast. They also do too much fast running and not enough slow running.
Not sure if I have a high heart rate. As I sit here typing my response my HR is indicated at 54. Garmin has my resting HR below 50 (nearly 3 years of data) and if I go for a walk I struggle to break 100 even with a bit of effort.
...
I plan a run this morning of min 10k. I have a few options to add a couple of km but I find that the motivation to tag on a couple of kms is usually non-existent! According to Garmin my 80% heart rate is 165 bpm and I will be working to stay below that.
Going to lock the front door in the dark yesterday I stubbed my toe on a shoe (not mine) that had been left in the middle of the floor. It’s sore and going purple. No run for me for a few days (at least).It feels mostly better unless I really squeeze now, so I went for a steady and not too lumpy six and a bit km this afternoon. It felt good to be back out, though my plan to get another half marathon in this year seems less plausible now.
All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.
today is a working day, just without meetings.
So I decided it would be good to take a break in middle of day and do 10 at MAF speed.
All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.
So I didn't run back via the mud but took the road through town. Good slow run despite the mud-clarting incident.
The manky ankle is already recovering (well, as much as it ever does).
All going well, until legs went out from under me on the mud - completely clarted on one side, pulled calf muscle and crunched my manky ankle.
Ouch. I hope that recovers quickly.
Did 7.5km today which is 2km more than my previous furthest distance. It took me just over an hour and I’m pretty pooped now.
Note to self: don't go for a run at school kicking out time. It's utter chaos with vehicles on the pavements and people in the road.Almost hit that problem yesterday. Fortunately I passed the local secondary school a few minutes before the end of their day, so the cars were all parked up waiting. Won't be a problem for the next couple of weeks, though.
Thoughtful insight Chris.I agree, there is no strategy that works for all. I am fortunate that in some ways I have been working on my aerobic ability for some time. I found that trainerroad and similar training left me very tired and often when a work commitment mucked up my training i would end up despondent and dropping out of training. that further fuelled depression and then I would have to fight to turn things around knowing that it would hurt again.
Having allowed myself to gain lots of weight and become a bit lazy over a decade or so I find the journey back to relative health and fitness a longer one than I would want it to be. I set myself targets that the mind aspires to but the body openly rejects. Having a few failures then put up the blocks in the mind.
Having reasoned through my strategy more than once in recent months I seem to have come to a strategy which is working for me just now which makes me confident of progress but cautious of failure. I know from the evidence of the last few weeks though that I am making progress albeit slightly more slowly than I wish.
:thumbsup: to redshit, sounds goodThat’s a bit impolite ;)
:thumbsup: to redshit, sounds goodThat’s a bit impolite ;)
I have to admit that I really do enjoy reading about the progress others are making. It inspires me hugely.
I am planning a 12km tomorrow following the route that I ran last Sunday. With a little commitment and no accidents I should record my highest monthly total distance of 2020 by the end of the month. (St)roll on 2021!!!
I ran six miles Christmas eve. Felt generally fine, but where I'd overeaten for a couple of days my stomach was distended and felt uncomfortable. I also felt a degree of shame as I've recently started running again both to get fit and lose weight. My son mocked me by telling me I can't outrun a bad diet, I know that. And thats what kids are for.
I have signed up for a Garmin half marathon plan. Starts tomorrow. Am I in the right forum as its headed Beardys Ct 5k?
So that wasn’t quite the outcome I was hoping for when I decide to check my annual stats. I thought that I might be just short of a significant number and would thus be inspired and motivated to go and run to round off the year so to speak. I’m now feeling demoralised and demotivated. Have I really only run 411k this year. That’s rhetorical, by the way. Sigh.
Motivation aside, I am a bit nervous about my right knee which has been giving me grief in varying degrees intermittently over Christmas. Maybe I just need to run on it to sort it out ;D
On reflection (it’s taken me a while write this post!) 411k is quite an achievement for an unmotivated lump like me. Getting out of bed in the morning is a challenge most days, so to have managed to go out and run is a major win every time a do it.
I hope you all had a good Christmas given the circumstances.
You know for a self confessed stats nerd and general maths geek you’d think I would have seen that. As you say, not at all bad really. ;D
I reckon 411km is more than 82 x 5km. That’s more than one a week. Pretty good outcome I reckon- well done!!
I couldn't run 200 metres on January 1st 2019 but I can now run 12,500 metres non-stop now. Quite a solid foundation upon which to progress methinks. 🙂
I couldn't run 200 metres on January 1st 2019 but I can now run 12,500 metres non-stop now. Quite a solid foundation upon which to progress methinks. 🙂
This is the amazing thing for so many of us. Personally, the upheaval of Covid has brought some benefits to weigh alongside the absolute misery and heartache it has bought with it. Without the enforced stop brought by Covid I would still be 2 stone heavier and would not have started running. To blithely think of setting out for a 10km + run would have been a pipe dream. Also without the running I think the mental aspects of the second half of this year would have been much harder.
Thank you to all who have supported each of us at different times and i will be out later today!
One more positive though::thumbsup:👍
My one run so far in January 2021 means that my total distance for January 2021 already exceeds my total distance for January 2020. 👍
What a lovely day to be out. 25km done.Well done!
I wear a long sleeved running top with a short sleeved running tee over the top. I find that after the first couple of kms I hoik the sleeves up around my elbows. It's nice to have some sleeves to deploy at the end on my cool down walk too.Might consider that. I have a singlet top which would probably provide enough extra protection. (Mind you parkrun apricot over fluorescent yellow isn't the most tasteful of combinations ;))
The question is do I need 2 pairs, one for the roads and another for the trails/fields? Is it like bikes and the number of shoes is N+1?
Part of my move back to some indoor cycle training has been due to the weather. Running for an hour in this rain is not particularly pleasant. Also my fields round here are so wet and muddy that I am either digging a bigger trench if I run in the mud or I am damaging more field if I run on the less muddy areas.
The good news is that I have now run or walked 800km in my running shoes. I had wondered if they were getting to the end as they did not feel as cushioned so I think it is time for them to retire gracefully.
The question is do I need 2 pairs, one for the roads and another for the trails/fields? Is it like bikes and the number of shoes is N+1?
Part of my move back to some indoor cycle training has been due to the weather. Running for an hour in this rain is not particularly pleasant. Also my fields round here are so wet and muddy that I am either digging a bigger trench if I run in the mud or I am damaging more field if I run on the less muddy areas.
The good news is that I have now run or walked 800km in my running shoes. I had wondered if they were getting to the end as they did not feel as cushioned so I think it is time for them to retire gracefully.
The question is do I need 2 pairs, one for the roads and another for the trails/fields? Is it like bikes and the number of shoes is N+1?
Hi Chris
Running isn’t like cycling, however much the sales mags and so on try to convince you it is. Running is mucky and sweaty and can never be stylish or fashion led;) (note - obstacle races and ‘tough ***’ are not running).
You might want different shoes for on and off road - I do - and you might even have some special fast shoes for intervals or racing. But fundamentally, it’s simple so don’t worry about n+1.
I did see that Joss Naylor used to have a couple of pairs of Walshes (fell shoes) that he hung up in his kitchen each evening - that way there was always one dry for the next day. Mine go in a high shelf in the utility/hot water tank room.
It looks like I've got an hour window in the rain and whilst it's blooming windy it's only meant to get worse as the day goes on.
I best drag myself out.
Just been out for a "stress test". I watched a recent video on The Running Channel on YouTube about heart rates primarily because I wanted a method to try and get a fix somewhere near to my max heart rate. The 220 minus age gives me 162 but I regularly exceed that. Using a Garmin chest strap I ran a steady 5k then really gunned the sixth km. I got my heart rate up to 186. So, I have a resting hr of 46 and a max hr of 186.
And, I'm not feeling light-headed, dizzy, nauseous or any other side effects. 😊
Yes, it’s cold that makes a mess of optical reading. I think it’s simply that your body constricts surface blood vessels and so there is nothing to read - apart from stride rate. My 935 has been fine so far this year (rubbish on the bike mind), but I just use a chest strap if I want more accuracy, plus it gives me running dynamics.Don't get me wrong, I love my Fenix. All this is part of the fun. Yes I am sure that the skin and subnormal blood flow decreases in the cold and you get a wash in/out effect from the movement which is picked up. After all the optical sensor is just doing a doppler shift analysis on the reflected light.
Too late! I've already set fire to my shoes
But I am very slow and running at a low HR. My pace is between 6:35 and 6:55 and HR is under 132 for the whole run. I could not do it any faster and survive.
At the moment it is all on roads as our fields are so waterlogged that any running causes too much damage to the ground to be worth it. Also I am in a relatively flat part of the country.
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.I love my current Hoka Stinson ATR. I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.I love my current Hoka Stinson ATR. I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
Buying from Hoka direct is good as they give 30 day trial period with no questions.
What a colleague of mine would do In such a situation is buy another identical pair direct from Hoka and send those back to sportshoes unused for a refund, then send the used shoes back to hoka in the 30 days for a refund from them. He used to do this with stuff from John Lewis and saw nothing wrong with it. Mind ewe, he had a few odd ideas and when it came to saving money, he had absolutely no morals at all.BAd news: Massive heel slip in my new Hokas. Got big blisters on the insides of my heels (weird!) after my 8 mile run. I have not experienced this with any other shoe ever.I love my current Hoka Stinson ATR. I did try a road shoe to see what it was like and after 5k had rubbed the back of my heel and sent them back.
I've changed the lacing pattern, and I'm going to do a 5 miler later. Fingers crossed
Buying from Hoka direct is good as they give 30 day trial period with no questions.
Ah, I wish I had known that! I bought from sportshoes. Massive discount, but not really an option to return after use. Wonder what they do with all the used shoes?
PB if you do the protocol above, that's not MAF.
For it to be MAF, you have to do almost all your running at that intensity- that's the point. Vast vast amounts of low intensity work. Real pushing it up from the bottom, stuff.
Throwing one slower run a week in, isn't going to cut it.
PB if you do the protocol above, that's not MAF.
For it to be MAF, you have to do almost all your running at that intensity- that's the point. Vast vast amounts of low intensity work. Real pushing it up from the bottom, stuff.
Throwing one slower run a week in, isn't going to cut it.
Ah, I see. I didn't twig this. That's something to ponder then.
Thanks.
I think I should,just kick back and enjoy the CBA rather than fretting about it every day. :facepalm: This cold is receding a little, but I’m fairly busy until the weekend and Sarah gets arse if I go running when she’s not working or out on her exercise, so it might be Monday before I get going again.
I’m just looking into MAF at the moment in the hope that it will either inspire me or allow me to go further with the energy I do have. It does highlight on issue that I have recognised though, I need to kick my sugar habit. I’ve never really had a sweet tooth, but over the last 6 months or so I’ve been eating more and more biscuits and although I have been controlling my weight ok, I think if I could kick that habit I’d probably be losing weight.
I think I should,just kick back and enjoy the CBA rather than fretting about it every day. :facepalm: This cold is receding a little, but I’m fairly busy until the weekend and Sarah gets arse if I go running when she’s not working or out on her exercise, so it might be Monday before I get going again.
I’m just looking into MAF at the moment in the hope that it will either inspire me or allow me to go further with the energy I do have. It does highlight on issue that I have recognised though, I need to kick my sugar habit. I’ve never really had a sweet tooth, but over the last 6 months or so I’ve been eating more and more biscuits and although I have been controlling my weight ok, I think if I could kick that habit I’d probably be losing weight.
How do you do MAF if you live somewhere hilly? There aren't any big hills around me, but the land is 'hummocky'. Up and down by 30m constantly. Walk?Yes.
Strava is just nasty. I managed my 1k run this morning. I was stiff and sore, HR less well controlled than usual yet Strava tells me it was an easier run.
I just wish I could choose a setting for “62 yo male, slightly overweight, running for mental and physical relaxation and health” rather than Strava thinking I am planning to challenge Kipchoge to a match!
I am in danger of an attack of lethargy. It was raining this morning but the weather is fine now. I know that I should be preparing to run but the sofa is comfy.
Hopefully I will find the required mojo by posting about my laziness here ...
I did have a little look at your environs on googlemapstreetview the other day to see what sort of environments are available to you. I have to say that I would probably be jumping in the car and driving out for a run in the countryside if my motivation was lacking and running for runnings sake wasnt enough motivation. I don't know if that option is available to you?
Your post made me relate it to audaxing, where, sometimes you have to just strip it back and go out and have fun without expectations or pressures.
Well done PB - I’ve had my first coffee, a micro lot from Thailand:) - but haven’t run or cycled yet...
HF - would that be a run as well as a 50 mile bike ride or instead?
I am internally worried about getting back on the bike. I know that is stupid but I set myself goals which are unachievable and then castigate myself when I do not achieve them. Normally by now I have commuted all winter on spiky tyres and will have had a 150 if not a 200. The running has been so enjoyable though and the pressure not to go too far that I have run instead of cycling to commute and only cycled on the turbo. Partly as well because I am becoming increasingly risk averse (2 broken collar bones with metal work in) so see the spike tyres as an emergency safety thing rather than a daily commute enabler.Well done PB - I’ve had my first coffee, a micro lot from Thailand:) - but haven’t run or cycled yet...Did 45 hilly miles on bike this morning, but I'm bike unfit, so it was a slog.
HF - would that be a run as well as a 50 mile bike ride or instead?
... I set myself goals which are unachievable and then castigate myself when I do not achieve them. ...
It's almost a year since I wrecked my ankle on the Clachnaben Hill Race route.
Today was the first time I've done that route since.
Ankle is mostly OK, but taking it very carefully, particularly the technical descents.
14k, and really feeling it now.
Forestry work has made some sections more difficult now.
The ground is chewed up and scattered with tree-debris.
https://www.strava.com/activities/4860140005
Interesting. Must get back into filter coffee. It's been years since I've had any. It'll be from the north near Chiang Mai, I'll wager. Must be less hassle than growing opium.
10 miles today, mostly off road. An extended version of yesterday's run up the escarpment and through the hidden valley, but in reverse for a less brutal start. Annoyingly I've got small blisters on the ends of my toes, so I'm thinking I'll have to sell these new wonderful shoes and go up half a size.
Do you know what? I find it easier. Tracks through the woods with tree roots and sharp turns round trees are my favorite. It's a boredom thing. I've not many issues with fitness but I have a huge one with boredom. Its the same on the bike, which is why I find flat rides harder than hilly ones.I think a lot of the difficulty that I was having is just down to not having the leg strength. Precipitous slopes, rock and hummocky grass/heather. Anything that isn't a 1:2 slope is a bog.
Mind you, trackless bog. No thanks. I ran across several fields yesterday that were still slightly moist and had ubiquitous hoof holes. It was horrendous.
It seems that, like in the clothing sector, much more work is needed if trainer companies are to move beyond improving policy and actually stamp out poor working conditions for good...About trainers generally rather than running shoes in particular, but I doubt there's much difference. From here. (https://www.ethicalconsumer.org/fashion-clothing/shopping-guide/ethical-trainers)
Sportswear giants Brooks (Berkshire Hathaway), Under Armour Inc, Nike Inc., Adidas AG and VF Corporation all received worst ratings in both Political Activity (lobbying and political donations) and Anti-Social Finance (tax avoidance and excessive director pay)...
A clear trend, compared to the last review of trainers in 2016, is how some popular ethical brands have been downgraded in the Environmental Reporting category. Veja, Vivobarefoot and Inov-8 were all small companies (with an annual turnover of less than £10.2 million) last time out and got best or middle ratings for their efforts. This time, the companies have grown but their environmental reporting has not developed beyond thoughtful but unquantified discussions of sustainability issues...
For every kilo of cotton fibre, around 28 kg of CO2e emissions are produced. Some estimates put it at more, and some as less than polyester. Polyester’s other main impact is, of course, plastic waste...
A 2013 study from MIT estimated that the total life-cycle emissions of a pair of mostly synthetic trainers was equivalent to 14 kg of carbon dioxide. That’s roughly the same global warming impact as a 50-mile trip in an average petrol car and half a day’s worth of an average UK citizen’s carbon footprint.
What was particularly interesting is how manufacturing made up 68% of synthetic trainers’ carbon emissions. This means that, when extensive animal products like leather aren’t included, it is the complexity of production that contributes the most to trainers’ carbon cost. Hundreds of manufacturing and assembly steps means the energy used in production is very high....
Reportedly, about 90% of all shoes are sent to landfill. The plastic that makes up so much of modern trainers does not readily break down – an EVA midsole can take 1,000 years to do so...
The elephant in the room, when considering the difficulties with the end of a trainers life, is why this end comes so quickly, even when the UK’s top factor when choosing between footwear retailers is quality...
As well as what you buy, it’s important to consider where you buy. According to one estimate, 50% of the final sale price of trainers is the retailer’s share...
According to the US Department of Labour, cotton is one of the goods most commonly produced using forced labour. Forced labour exists in nine countries producing 65% of the world’s cotton – Benin, Burkina Faso, China, India, Kazakhstan, Pakistan, Tajikistan, Uzbekistan, and Turkmenistan. Europe is the biggest single destination for Uzbek cotton...
The footwear industry has a history of poor supply chain practices. Whilst some things have improved, the move in the last decade away from China, where wages are rising, towards cheaper countries such as Vietnam suggest that cost-cutting is still companies’ highest priority...
Thanks Cudzo. As I was reading that it struck a chord and then I saw the link to EC.Keeping fit and healthy is good for the environment. Running as an activity creates a healthier, happier person, who is likely as a result to be more efficient in use of resources such as food, transport, heating. The same goes for cycling, hiking, kayaking, etc. Unfortunately we get persuaded into using lots of gadgets to help us in these activities, and then often 'upgrading' these gadgets while they're still perfectly usable.
Keeping fit ad healthy is bad for the environment. 😔
Does it help that we have not owned or run a car for nearly 20 years? We have had about a month of car hire in that period.
Received a nice Salomon hydration vest yesterday. Ordered because I felt lack of water was about to be a limiting factor.
Tried it out today, just with the two 500ml soft flasks and a couple of gels shoved in. Really comfortable.
Sorry intervals and before breakfast is just wrong Chris - unless breakfast is brunch of course
Sorry intervals and before breakfast is just wrong Chris - unless breakfast is brunch of course
It might horrify you to know that I quite often do fasted hill intervals at 6.30am. Total distance is 9km, with 5.5km of proper hill intervals. It's fairly unpleasant when fasted. I had a few weeks of attempting speed intervals on a Monday night, followed by hill intervals on the Tuesday morning. That was a bit too unpleasant if the Monday was a hard session.
Do you have a dynamic stretching program? I am using a mix of an online Pilates stretching class which I find a bit quick and my own stretching from my in person Pilates.
My pilates instructor is ex ballerina and her introduction to Pilates stretching was " start your glute stretch, I will be back in 5 minutes!". She says she then realised the difference between normal and Pilates!
A reference guide to my views can be found here https://richardaskwith.co.uk/books/running-free/ (https://richardaskwith.co.uk/books/running-free/) :)It's probably a very good book and I'm even half tempted to buy it, or at least read it, but following the link to the article connected to it, it's full of contradictions. Most obviously, he's selling you a book that tells you not to buy things. And he doesn't use special running gear – so instead of trainers he uses those Vibram five-toe things. They might be very comfortable and good for you but they're definitely a bit more special than trainers (and I don't mean "special" in a pejorative sense, I mean specialised). Best was this though:
Yet the boom is also perplexing – because how, when you think about it, can running be an industry at all? Can you think of any other human activity, apart from eating, drinking, sex and defecating, that is so utterly natural as running? It’s as simple, spontaneous and life-enhancing as singing.Yes, and all of those, including singing, have been turned into industries too.
A reference guide to my views can be found here https://richardaskwith.co.uk/books/running-free/ (https://richardaskwith.co.uk/books/running-free/) :)It's probably a very good book and I'm even half tempted to buy it, or at least read it, but following the link to the article connected to it, it's full of contradictions. Most obviously, he's selling you a book that tells you not to buy things. And he doesn't use special running gear – so instead of trainers he uses those Vibram five-toe things. They might be very comfortable and good for you but they're definitely a bit more special than trainers (and I don't mean "special" in a pejorative sense, I mean specialised). Best was this though:QuoteYet the boom is also perplexing – because how, when you think about it, can running be an industry at all? Can you think of any other human activity, apart from eating, drinking, sex and defecating, that is so utterly natural as running? It’s as simple, spontaneous and life-enhancing as singing.Yes, and all of those, including singing, have been turned into industries too.
Thanks Mike
I am having a couple of rest days. Pushed hard bounding up a slope to stead of being sensible and left Achilles is complaining.
I really want to push myself and get out. I know I will not die and may even enjoy it but years of being careful have left an ingrained fear. I am very grateful that my wife supports me and has never actually said something sounds dangerous. I think that what I am looking for is routes but basically it is MY mind I need to organise.
Not run for a week now. Last week at work left me shattered. In fact I havent left the house all weekend. Arse.
Not run for a week now. Last week at work left me shattered. In fact I havent left the house all weekend. Arse.
My frustration with running, and it’s just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).
My frustration with running, and it’s just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).
Dunno, but... I blame Thatcher!My frustration with running, and it’s just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).
When did we reach post capitalist? :)
Dunno, but... I blame Thatcher!My frustration with running, and it’s just one illustration of course, is that business will do anything to turn simple joys into money making opportunities and, in doing so, become thieves of joy.Which is why I never record speed, distance, power, etc. However, I am still a child of 21st-century late-stage post-capitalist hyper-consumerism, so I do have actual running shoes (spend £24 on them ;)).
When did we reach post capitalist? :)
Actually, it was Reagan:
(https://www.telegraph.co.uk/content/dam/health-fitness/2018/01/17/12_04_83_page1-0_trans_NvBQzQNjv4BqplGOf-dgG3z4gg9owgQTXFwlbUiaKVQP_DAEip7shZw.jpg)
That hurt. More Jeff than Jog.
At the start, both knees were painful as I didn’t even make 1k. Then the route* went up so after a valiant start I walked. Then a bit more run then another hill, mor run, another little incline and then flat all the way home. I was nicely warmed up and loose by the time I got home.
Only 3k @ 9mpk so not much at all, but it’ll do.
Just need to get out on Wednesday now.
*I had to take my son’s car back to him so used that as a spur to get out and run back. He lives in the bottom of what passes for a valley in these parts, so there was only up hill and flat.
I am still protecting my left achilles. I have zwifted 3 mornings this week and yesterday walked 10k with my wife with no exacerbation but still slight twinges. I will leave it until after the weekend before starting running again. I have to be in Leeds for Monday/Tuesday so may take my bike up with me to get a ride in the evening.
The general recommendation is that if you can keep just under your HR limit for the run then do so as it builds your aerobic capacity
It’s taken a week, and uncle Jeff was along but 5.44 in 44mins. It’s not going to win any records, but I’m feeling good while cooling down and looking forward to my next run.
I think there is benefit to 1.5 hour MAF workouts but I do not think it is obligatory. Interestingly, the evidence is more and more on low HR training.
Ovett and Cram were apparently known for lots of slow running.
I think that there needs to be a period of only MAF running for 3-4 months. Then add in 20% of very hard speed or hill training. Maffetone says that the speed work is done very hard and only while form is maintained.
Steve Ovett would regularly reach and sometimes exceed 120mpw. Some of this work would periodically take place at altitude, most typically in St Moritz or alternatively at South Lake Tahoe in Nevada. 10 mile, gentle ‘chatty’ aerobic runs over the South Downs were common for him in the early 1980s. Interval training was effected over the winter with long reps and short recoveries being the order of the day. E.g. 6 x 1000m (1 min rec). Ovett would complement his aerobic development through periodic appearance in road races and once ran the fastest long stage leg at the Southern Road Relays.
Whilst not obsessed with mileage, Coe’s strong aerobic base would could through tempo running – perhaps 3 miles continuous or in terms of aerobic intervals of 3 x 1 mile. Evidence suggests that fartlek was an integral part of the double Olympic 1500m champion’s programme. Cram’s aerobic base of running between 60-70 miles per week would appear to be closer to Coe’s than the kind of volume effected by Ovett. Typically his Sunday long runs were 8-10 miles. Like Ovett, the ‘Jarrow Arrow’ made use of altitude training several months before his summer season, opting to work at 5500 feet at the eastern foothills of the Rocky Mountains for three weeks in Boulder, Colorado. Like Ovett and sometimes Coe, Cram would continue to compete on the roads throughout his career, typically in city centre 5km races which were popular in the 1980s.He would often kick start his track season with an ‘over-distance’ race of 3000m.
I enjoyed my "intervals" so much today that I went all tempo for the 1.5km recovery segment to finish the session. I appreciate that whatnI am doing is very little but it is a step or 10,000 in the right direction and Iam enjoying the variety.
Apparently I can get my jab locally tomorrow. Very pleased about this. As it's my recovery week I will not worry about missing a run or two should I get side effects. 🙂
Absolutely on aerobic base. I was just making the point that all of them did interval work throughout the year. Coe was known for low mileage, sometimes rumoured as c.40mpw. However, I think that understated it a bit and that he probably spent a large part of the year at 70 or 80+. Much of that would be easy, but he did a ferocious amount of interval/hard work too. So did the others of course.
It’s interesting, and your friends article makes the point, that there is more than one way to build the aerobic base and a lower volume of tempo runs is one option. So is doing repeated short intervals lifting HR close to HRmax - good for VO2max.
As a related aside, I think that so called ‘sweet spot’ training is an attempt to use tempo effort to build aerobic base without the time cost of easy cycling or running. The downside, in my view (I’m not alone, there are far more credible people than me that have the same view) is that it’s far too easy to slip into overtraining using this approach, plus it can become a bit one speed in results. There’s a lot to be said for easy/hard regimes. I like long weekend runs or bike rides.
Absolutely on aerobic base. I was just making the point that all of them did interval work throughout the year. Coe was known for low mileage, sometimes rumoured as c.40mpw. However, I think that understated it a bit and that he probably spent a large part of the year at 70 or 80+. Much of that would be easy, but he did a ferocious amount of interval/hard work too. So did the others of course.
It’s interesting, and your friends article makes the point, that there is more than one way to build the aerobic base and a lower volume of tempo runs is one option. So is doing repeated short intervals lifting HR close to HRmax - good for VO2max.
As a related aside, I think that so called ‘sweet spot’ training is an attempt to use tempo effort to build aerobic base without the time cost of easy cycling or running. The downside, in my view (I’m not alone, there are far more credible people than me that have the same view) is that it’s far too easy to slip into overtraining using this approach, plus it can become a bit one speed in results. There’s a lot to be said for easy/hard regimes. I like long weekend runs or bike rides.
I think it is clear that trainer road and other systems substitute high intensity endurance for aerobic capacity, so you can do a gran condo after their training but it is not necessarily good for you. We also look at the professionals and we see the speeds that they do their long runs at and think that is a slow pace so we want to run/cycle the same. What we do not see is the heart rate where they are running that pace at a HR in the 130s because they are pro.
There is also concern among coaches and parents of young female athletes regarding the instagram pictures put up by pros. The pro puts up a very low fat picture just prior to competition but not the out of competition picture. Young athlete thinks they need to be that slim year round and gets into anorexia, REDS, etc.
I had a bad night and was still awake at 4am so when awoken by sarah I was very tired. Other excuses include the groceries arriving at 10am.
but then I’ll feel guilty about what I didn’t do, or about enjoying myself while sarah is working.
it was a good session. I enjoyed it
It's Garmin, so it will be neither intuitive nor well explained an a manual, but is there any way you can turn off the guff you'renot interested inannoyed by?
Know what you mean about Garmin being a bastard sometimes, but....
it was a good session. I enjoyed it
...is what really matters, no? Not what an algorthym says.
Shoes on , off you pop .... ;D
By the way, Beardy's running log Cr5k has now become an intense psychodrama, a struggle for supremacy and control between PB and his watch. ;D
Watch out for the later installment when Flatus recounts how he got dressed for his first run in 5 weeks but realised he just couldn't be fucked.
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.I guess they are too tight to pay for OS data.
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.I guess they are too tight to pay for OS data.
Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.I guess they are too tight to pay for OS data.
They describe here how they calculate elevation:
https://support.strava.com/hc/en-us/articles/115001294564-Elevation-on-Strava-FAQs
If your device has barometric elevation data, and the device is in their 'good' list then the elevation from the device will be honoured.
Otherwise, the elevations are corrected to their crowdsourced elevation data.
Failing that, they fall back on some public elevation data ( SRTM? ).
We do some smoothing to the data, which includes discarding outliers to reduce noise.
That is what I was saying. By “crowdsourced” the crowd they are referring to is other strava users. More cyclists are likely to have barometric altimeters than runners and tend to be more constrained by route so the data is way better on road.Strava elevation data is primarily sourced from their users with gps devices with barometric altimeters. If it is wrong it probably means not many people have been that way and their altimeters were out. If there is very little data they refer to external elevation databases.I guess they are too tight to pay for OS data.
They describe here how they calculate elevation:
https://support.strava.com/hc/en-us/articles/115001294564-Elevation-on-Strava-FAQs
If your device has barometric elevation data, and the device is in their 'good' list then the elevation from the device will be honoured.
Otherwise, the elevations are corrected to their crowdsourced elevation data.
Failing that, they fall back on some public elevation data ( SRTM? ).
I'd never cope with five weeks off. You must be a bit of a butcher's dog. 😉
I have been using a garmin with "fitness metrics" for 3 years. How long does it need I wonder?
:thumbsup:
I didn't get details, as I was within 500m of the end with a PB in sight, and didn't realise that I was bleeding fairly profusely.Left arm ? Were you following the CIA training ?
In retrospect, I should have done.
A quick squirt of water and clean-up at the car, and then a more thorough clean-up back at the office, and all seems fine.
But it's a surprisingly deep gouge.
A phone consultation with the GP, and I'm on ABx just-in-case, which I'm not really sure is a great idea but I'll go along with it.
T'is naught but a flesh wound. I would describe the mutt as 'over-excitable' rather then 'malicious'. The sight of a running creature seems to trigger something a bit primeval in their branez. Whether as potential prey, or as a fun running partner is not always clear.
I’ve managed to get out of bed at the planned hour and I’m sitting here in my kit. Just one more step to go!
Another great start to the day. Really enjoyed the cool air and the long shadows of dawn as they crept across the landscape. Porridge and coffee consumed: time to start the process of baking sourdough loaves.You know, it occurs to me in starting this thread I’ve created monsters. Monsters who, through no malice on their part, show me up with regular exuberance and tales of dearing do.
Has anyone on this thread attempted the Dr Philip Maffetone method of very low intensity? He recommends 180 minus your age. For me that’s 120 beats per minute. My resting is 50 bpm and maximum is 178 so 120 seems incredibly easy. That said, I completed a few five mile runs and at a10 m/m pace there was no aching or other from my legsThere has been some discussion on this in either this thread or another one in the Health & Fitness sub forum. Worth doing a bit of a search? I think Chris Bainbridge was giving it a go.
Has anyone on this thread attempted the Dr Philip Maffetone method of very low intensity? He recommends 180 minus your age. For me that’s 120 beats per minute. My resting is 50 bpm and maximum is 178 so 120 seems incredibly easy. That said, I completed a few five mile runs and at a10 m/m pace there was no aching or other from my legsI have done it on the bike for about 4 years and running since the summer. I really like it. It is recommended to do it without exception for about 3 months and the. Start adding in intensity to get to about 80% at MAF HR and the rest high intensity speed and hill work.
A new member has entered the building.
Welcome trundle. There’s only one rule to participation in this thread, don’t show me up with tales of your running adventures. Of course you will be the first contributor to this thread to follow this guidance should you chose to do so, and besides, my reporting of my own running exploits is more than enough to show me up. Carry on then. ;D
As part of our preparation, we decided to cycle from Land’s End to John O’Groats. We had done several cycle tours before but thought that we should see how it felt to go away, knowing that the experience might be extended for a year or more. On the second day, however, Laura looked over her shoulder to see me pushing my bike uphill. She was perplexed. I had never needed to get off and push before.
‘You alright, love?’ she asked.
‘I just don’t seem to have the energy.’
This was odd because I rode my bike all the time and had recently set the Guinness World Record for the longest distance cycled on a rickshaw. That had involved pedalling a huge, iron tricycle 1,000 miles from Scotland to London. As such, cycling up a hill, even a Cornish one, should have been fine.
When evening came, for some unknown reason, I could not face camping. Normally, I viewed camping as an opportunity, not a hardship. I loved nothing more than sleeping on top of a hill beneath the stars, but that night, I could not bring myself to do it. I was almost scared of it and Laura eventually had to find us a hotel.
We started on our bikes again the following day, but when we reached a town, I told Laura that I could not cycle any further and needed to sit down. She went off to get me some food (knowing that hunger was often the source of my problems), and by the time she got back, I was sitting on the floor with my head in my hands, crying.
I prided myself on never giving up. I was constantly looking for challenges and always driving myself harder. In Oman, for example, I used to ride a loop of the local oil compound every morning before breakfast and cycled so hard that when I slumped over my bike after achieving a personal best, passers-by would stop and ask if I was OK.
But that had started to feel futile. What was the point of riding my bike in circles, just to beat my own time? And what was the point of riding a bike across Cornwall? Why bother riding a bike at all?
Those feelings had been building for several months. Years of working at home, on my own, had been taking a toll. I often had no human interaction for days at a time and I had not been making a lot of money either, which, combined with the recent loss of a key client, ate away at my self-esteem.
These issues all came to a head in Cornwall, and the only response I could muster was to sit on the floor, crying.
I think that the upsetting thing about that is that anyone would be surprised that a person’s inner self is as capable of breaking as their bones. But if he’d sat on the floor because he had a broken leg no one would think him weak whereas many people seeing home sitting there with no visible injuries would judge him unkindly. Why can’t society get past that?
Well done PB. Any run is a good,run, just some are better than others.Massive help. Without being rude there are so many good athletes who make cycling and running low for k easy, who seem to enjoy hard sessions which leave them vomiting and who think that max HR should be average for a session. Whereas this thread is for people who want to enjoy being fitter, struggle with various aspects, do not judge and are generally supportive. Really helps me.
Some good returners this morning, which is good to see. I think this thread helps keep running current for us, even when we’re not on our game. I know it helps me.
Well done PB. Any run is a good,run, just some are better than others.Massive help. Without being rude there are so many good athletes who make cycling and running low for k easy, who seem to enjoy hard sessions which leave them vomiting and who think that max HR should be average for a session. Whereas this thread is for people who want to enjoy being fitter, struggle with various aspects, do not judge and are generally supportive. Really helps me.
Some good returners this morning, which is good to see. I think this thread helps keep running current for us, even when we’re not on our game. I know it helps me.
Multiple people on the group said that trail running removed the pressure they'd felt to go fast, and they'd rediscovered a love of running.
I am now dressed to run. There is still a big question mark over whether I shall though.I’m up and pondering my options. I don’t have a hangover, which is good, but I do feel very hungry. If I try and run fasted as normal I’m confident that I’ll bork due to lack of energy but if I eat before I run I’m fairly sure the food will sit in my stomach like a rock and I’ll feel awful.
One ToJ silly potential motivator is that my run will meet my Garmin daily steps goal (10,000 in my case, the default which I never bothered to change) which will mean that I have hit my steps goal for 30 consecutive days and will earn 4 points. Whoppee doo!!!
OK. I've done it. 8k as per the schedule and in a perfectly respectable time for me.Excellent news PB.
Happy with that. I can relax now and enjoy the weekend. 👍
Multiple people on the group said that trail running removed the pressure they'd felt to go fast, and they'd rediscovered a love of running.
^^ Very much this.
Run day or,no, I am NOT going out there! There is WEATHER of the most inclement nature.There are times when it's just not worth it. I'm very glad that today is not a run day and that I got my run in yesterday before the WEATHER arrived. Hope it's a bit better by 0800 tomorrow.
Couch gravity (CG) is strong this morning and I am having trouble achieving escape velocity. A recent visit to the bathroom, whose window had been left open, deeply chilled me and has sent me back to the clutches of CG. The mild hangover, mostly a dodgy tummy, is also contributing to my general malaise.
In other news, the beer was good last night.
Hmmm. The gauntlet well and truly thrown down.I got a Garmin pro. It records pace cadence but nothing else at the moment. I’ll RTFM and see if I’m doing something stupid before I start shouting rude words ;D
My package delivery window ends in just over half an hour. Why do they bother with a 4 hour window when inevitably the arrival will be within the last ten minutes or even late?
What chest strap did you buy? I went with Garmin and it has been very good to date. I hope that hasn't cursed it.
... 10k done. That's better. 😊so one of us managed to beat the sloth this morning then. Well done PB. My sojourn across the fields is postponed until tomorrow.
Rain delayed play. Hoping to get out mid-morning. The current forecast is for ten degrees and overcast: perfect conditions for me.well I’m glad I resisted the urge to get up and ‘join’ when I briefly awoke at 5:45 this morning :P ;D
I’m not hungover (honest), but I am tired and very weary. I know I should try and go for a run, but can’t really be bothered with all the work up of getting kitted out. But I’ve not yet had a shower because I know that doing so is an admission that I’m not going. Sheesh, I wish I was a less complicated person.I can empathise with the feelings. Tuesday, I had rented a campervan for 10 days to give it a trial. I had planned to drive into the Peak district on the Wednesday and go for a bike ride, using the shower in the van and coffee facilities. Wednesday morning I procrastinated, i did some shopping, read the paper, made marinades for 2 chicken dishes, even did some paperwork. I did eventually manage to make myself go and had an absolutely brilliant time.
Well done Sir.
My low hr session tomorrow looks like it will be rained off. Forecast is abysmal.
If that happens I will do a longer slow run on Saturday.
Another perfect morning for an early run. I was going to do 12k but my brane wasn't keen so I opted for 10k which it was happy with and both brane and I enjoyed it.
I’m pretty much certain I’m a night owl, but that puts me out of step with expectations and guilt ensues. Being a night owl is just another peg in the bone idleness narrative.I agree! Wasted half the morning sleeping! Then you wake me up when you come to bed.
I agree! Wasted half the morning sleeping! Then you wake me up when you come to bed.We’ve a way to go then because it’ll only be 39 years next Christmas since we met, and 37 years in October since we married. 8)
It took quite a while (40years) for us to really appreciate our differences.
Another perfect morning for an early run. I was going to do 12k but my brane wasn't keen so I opted for 10k which it was happy with and both brane and I enjoyed it.
Sounds lovely. And congrats on 10k. The big question now is, will you go even further?Not sure as it’s quite a long time to be running at my speed, although this 10k left me less pooped than the 7.5k I did six months or so again.
Never done a park run but our work running club seem quite keen on them so I thought I would join. We have several near us and one which will be within running distance. so I can do a steady 7k there, do the run and 7k back which will make a nice Saturday morning long run once my ankle fully recovers.Our closest one will now be 12 miles away. :(
Good stuff.
We went to watch a Mikron Theatre production yesterday evening and a small amount of alcohol was consumed. As a result I slept like a log and awoke at 7:30a.m. feeling all refreshed and in good cheer. Tomorrow I will rise early for 10k before breakfast.
Thought of you this morning, PB. I set off just before eight. the sky had been overcast since I woke. I'd not finished my warm-up when out comes the sun and the temperature starts to rise.
My next planned run is Sunday morning.l
We are having friends round for a BBQ on Saturday evening. Drink will be taken. Quite a lot of drink.
Forecast temperatures for Sunday are:
7 am - 17C
10 am - 22C
1 pm - 27C
I somehow think my usual Sunday 10k while MrsC catches up with the Archers is not going to happen.
My next planned run is Sunday morning.l
We are having friends round for a BBQ on Saturday evening. Drink will be taken. Quite a lot of drink.
Forecast temperatures for Sunday are:
7 am - 17C
10 am - 22C
1 pm - 27C
I somehow think my usual Sunday 10k while MrsC catches up with the Archers is not going to happen.
I'll be out at 5:00a.m. Join me. 🙂
My drinks night is tonight so I'll be sober and early to bed tomorrow. 😇
Good luck Steve. Hope that you get a run in.Well, we were both awake before seven, so agreed I'd go for my run before breakfast. MrsC, who is on a walking regime at the moment, would wait for the washing machine to finish, put the washing out, then go for her walk.
So, do I just keep going until 6:30 is sustainable, or do I employ some suitably paced music*, or what?
Rose for my early run today but the rain is back. I don't mind if the rain starts when I am out but I cannot motivate myself to start in the rain, ever.
As we're approaching the cusp between sparrowfart and elevenses running once again I shall perhaps try to venture out mid morning instead.
Ddi my first organised run yesterday - Corsham 10k. Wasn't sure what to expect as I'm a "occasional" runner and fit runs in around cycling - once or twice a week.That is pretty respectable. Congrats
This was the first time I've run with others. There were about 1000 participants and it was a bit like PBP with lots of spectators lining the route and shouting encouragement.
About half way round I felt a recurring lower calf injury, which got slowly worse until the last 2k when it became a sharp pain. Ordinarily I would have stopped, but as I'd cycled 100m the day before to get there I pushed on ::-)
Managed a time of 45.58 which put me 4th in age category and 140th overall. I've been hobbling ever since- no running for me for a while ;)
Ddi my first organised run yesterday - Corsham 10k. Wasn't sure what to expect as I'm an "occasional" runner and fit runs in around cycling - once or twice a week.
This was the first time I've run with others. There were about 1000 participants and it was a bit like PBP with lots of spectators lining the route and shouting encouragement.
About half way round I felt a recurring lower calf injury, which got slowly worse until the last 2k when it became a sharp pain. Ordinarily I would have stopped, but as I'd cycled 100m the day before to get there I pushed on ::-)
Managed a time of 45.58 which put me 4th in age category and 140th overall. I've been hobbling ever since- no running for me for a while ;)
Nice report PB - a positive week from the sound of it. Hope the long run goes well and look forward to the report.
Well done!!
What’s your age category? (If you don’t mind - Asking for a ‘friend’)
Mike
Well done!!
What’s your age category? (If you don’t mind - Asking for a ‘friend’)
Mike
60 - 70 category, so being 66 I'm pretty happy with that. Only beaten by some comparative youngsters - probably ;D
On the downside the calf is still pretty sore. Don't think it's anything serious and a few days off should sort it out.
So, that 15km run...
I decided yesterday to rise early and for the first time wear a headtorch whilst running. I bought the headtorch primarily for running but had then shied away from running in the dark. In my head it's just safer in daylight.
I slept fitfully and finally slid out of bed around 4a.m. and got on with preparations. Hydration, stretching and generally faffing as I do. I was also feeling quite negative and was on the verge of just going for an 8k but once I left the house at about 4:55a.m. I suddenly felt invigorated. I walked briskly for 15 minutes to my planned start point and was off.
The road where I started was well lit which gave me time to adjust the tilt of the headtorch a couple of times to get it where I wanted it. After about 0.5km I turned off the main road and slid effortlessly into the dark, unlit streets of residential Rugby waking from it's slumbers and gently creaking into action. I found the middle setting of the headtorch was all that I needed and I also found a sweet spot on the beam angle giving me good close illumination but picking out reflectives a good 200 metres away.
I was shocked at the speed of my first km as I was very consciously not gunning it but my hr looked nicely settled and it felt fine so I allowed myself to carry on as I was.
The heavy cloud hid the otherwise bright moon and I was glad of the headtorch as the kms rolled of beneath my feet. I was aware at 10kms that my pace was still quicker than I had expected but again hr was on the lower than expected side and I was feeling good so I just carried on. At this point I was entering a wooded section which would be the darkest segment of the run. No problems for the headtorch though and I was through there and out onto open recreation ground paths before I'd really thought about it.
Last week I did a 13k and I noted as I passed through 13k this week that I was in fact ahead of schedule. This surprised and pleased me but I was now fighting with my guts which had decided to process last night's vegetarian curry and I was feeling uncomfortable. A weave through another recreation ground and out into open roads and the final 1500 metres. I tried hard to ignore the stomach churning and pushed on to complete the 15k in nearly 2 minutes less than I had expected. YAY !!!
Miraculously my guts had settled down so I included in my cool down walk the next 1k for reference so I know where the 16km finishes in a few weeks time. 😊
Very pleased with my gradual ramping up of the long run. Other than the curry guts today's run went entirely to plan and the outcomes were even better than hoped for with the headtorch experiment icing the cake.
I'll put a note here to remind me to talk about knee and foot niggles in my weekly update.
Weekly update - 09/10/2021:
Monday:
After last week I felt like I was slacking but nevertheless I ran 8.5k at a reasonable (for me) lick.
Also, I ran mid-morning again. Autumn morning are rapidly closing in.
I do find that I am feeling stronger these days.
Wednesday:
Other matters interrupted my routine and my 8k low hr run was missed. 🙁
Thursday:
Intervals day. I have created a new pyramid interval session for use in a few weeks time but for now I stuck with my regular session and it was a decent one too. Very happy with that.
I was out early enough for a second session with the headtorch. Being able to flick between medium and high output is a boom but the design of the headtorch i variably means that you end up having to spend the next 30 seconds readjusting the angle as the switch is part of the tilt head. A niggle rather than an annoyance but not great design imo. 6k
Saturday:
I got up before dawn for the low hr session. Again, I took the headtorch and covered the first 3k with it on. The clear skies of dawn quickly flooded my route with light and the need for the headtorch was gone. I stopped three or four times to take pictures of the morning mist and rising sun so my time was greater than usual for that session but my moving average was steady and consistent which is what I am after. 8.2k.
Only 22.7k and only 3 runs this week but each felt good with great variety. I have a long, slow run planned for Monday with an easy start which I find myself looking forward to.
Oh, and barring incidents I shall smash through my meagre October 2020 monthly total next week. 6 of the last 7 months now I have clocked over 100k and I intend to keep that momentum going.
13km on only one run per week. I am envious.
Reality is the last two years have allowed me to redefine "sedentary", I do believe my arse now consists of shale or limestone. (and yes, I do know that is sedimentary, the same principle applies)Give it a go! It's worth a try.
Lack of anywhere to cycle for work, lack of motivation to cycle for leisure on top of other stuff needing to be done left me as a tub of lard, the fattest ever, although not quite heaviest, just in case I needed a reminder that I'm completely lacking in muscle tone. Add to that being mid-sixties and a realisation that -seriously - if not now, when? and I'm trying to take myself in hand. Well, several hands to accommodate the flabby layers. 11Kg down from peak lardbucket, I need to add some activity to the mix. Cycling around here is not easy in short segments, as I have to ride for a while to get anywhere that is vaguely pleasant or hilly. My turbo trainer is consigned to a corner of the shed, space having been taken by other stuff (DON'T get me started on that). Utility cycling is all I do, and while 10 miles is no particular issue, I know that extending further would be, so here I am. As it seems to be the only convenient exercise option I can think of, I'm going to try running, and the ct5k seems to be a sensible program to follow. I have a worryingly convenient 5k circuit on my doorstep (https://www.google.co.uk/maps/dir/51.5593848,0.0420324/3+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5585902,0.0326435,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0325505!2d51.5546574!3s0x47d8a7a7abb0247f:0x5d0bf4632fc8d9da!3m4!1m2!1d0.025018!2d51.5640809!3s0x47d8a70cc201c671:0x19a98be516197581!3m4!1m2!1d0.0406618!2d51.5592795!3s0x47d8a7072eee0c3b:0x90a97fba0becf774!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2), or even an off road option (https://www.google.co.uk/maps/dir/51.5609223,0.0416113/25+Wanstead+Park+Ave,+London+E12+5EL,+UK/@51.5658683,0.0322076,15.75z/data=!4m24!4m23!1m15!3m4!1m2!1d0.0406253!2d51.5649154!3s0x47d8a7047b3aaccd:0x338a5e4c7b6311f7!3m4!1m2!1d0.045074!2d51.5707936!3s0x47d8a71c35eeb785:0x30b46124d3a52784!3m4!1m2!1d0.0345254!2d51.5652594!3s0x47d8a70f865eaaeb:0x9a2fb3c68620693a!1m5!1m1!1s0x47d8a700d7e7c259:0xee5ffc1d998cb1a0!2m2!1d0.0417683!2d51.559667!3e2) for when the mud isn't too bad.
I am approaching with an open mind. Of sorts.
Yes, RICE is the basic advice for soft tissue injury:I finally found an osteopath who can give me an appointment this year - in fact tomorrow. Her website shows she’s a bit too much into the woo woo stuff for my taste (common in Germany) but she is qualified in osteopathy so I will give it a go. First appointment will be 135€! Osteopathy is expensive in Germany.
https://www.physio-pedia.com/RICE
But for things like back injuries, you really need to get a proper diagnosis for what the actual issue is.
I've had various injuries including back injuries where the RICE thing really doesn't do much, because the underlying issue requires something more specific.
Get proper professional advice would be my advice.
Kingshill Carnage
I set off with the intention of seeing what state the Kingshill 5k loop was in.
Not Runnable.
The approach from Countesswells is not viable. Beyond the car park, the main trails are rendered impenetrable by countless fallen trees.
The minor trails for the most part no longer exist. I crashed my way along minor trails and finally crossed into a field, from where I attempted to gain the main Kingshill track. This proved difficult, involving crossing barbed wire fences and dense gorse.
The main Kingshill loop initially appeared clear, but it was just playing with me. I made no more than a couple of hundred metres before the trail became once again impenetrable.
Fallen trees in vast number blocked passage of the trail, and I was forced to divert into the woods to pass behind the upturned roots. But having passed one, I was presented with a further three, like the heads of the Hydra.
Each tree that blocked my passage forced me deeper and deeper into the dense fallen woods. I felt almost a silent malice; as if the woods were a great injured beast licking it's wounds, resenting my very presence. It seemed to have bent all it's will against me as I fought to regain the track.
The track was only followable for short intervals, before I was once again forced into dense tree wreckage. In time I came to a farmer's field which I escaped into, leading to the Scottish Water access road, then down to the dual carriageway near the vet's practice. I left the woods at this point and followed the road back to my starting-point.
As a final sting in the tail, a flurry of snow borne on a vicious northerly wind whipped and chased me back to the car.
https://www.strava.com/activities/6329832316
In my quest to restart with purpose after not running since Dec 16th due to illness I have signed up for the nannying Garmin half marathon plan. I start with a five minute run tomorrow. Well, we have to (re)start somewhere...
I guess that I will do the plan run and then do a 5k afterwards: perhaps even my first parkrun though not definitely.
Wise chap that Alistair Jones. ;DAgreed
I have long since lost faith in Garmin's grumbles as I now disingenuously refer to them. I am peaking or recovering, maintaining or productive but never when I am actually peaking or recovering, maintaining or productive. How does it get it so badly wrong I wonder?
My ToJ records my activities well enough and keeps awarding me silly badges but to be honest I am no longer interested in and definitely not motivated in any way by the shitloads of metrics.
One week down and I've completed all 3 scheduled runs. Finding it quite hard and hope my joints hold out.3 times a week seems reasonable, to me, for legs that aren’t used to running.
I'm following a 'beginner to half marathon' plan, which has me running only 3 times a week.
Non-running days are 'rest/cross-training'. Frequency of running increases to 4 times a week, but two of those are short runs (3 - 5km).One week down and I've completed all 3 scheduled runs. Finding it quite hard and hope my joints hold out.3 times a week seems reasonable, to me, for legs that aren’t used to running.
I'm following a 'beginner to half marathon' plan, which has me running only 3 times a week.
Does the frequency increase later on? Does it include cross training?
I’m toying with another half myself.
I'm suffering my first dose of demotivation for two years. It didn't help that I caught a bug two weeks back and then, whilst feeling low, opened the London Marathon rejection email.
London make it worse by sending me a consolation training top which is exactly the same as last years save for a silly "shiny" badge sewn over the printed badge from last year. The services of a skilled unpicker will be employed. They then send me email offering me the chance to run a virtual marathon but the catch of course is they want more money for the privilege.
Every day not running my brane tells me how hard it will be tomorrow but that isn't making any difference at the moment.
I go for a long walk on all non-run days so I will go for an amble after lunch today and the same tomorrow before trying to get back on the running schedule again on Wednesday.
Sodding brane. 😞
I managed to get out this morning. Just took it very steady and tried to enjoy being out. It must have been good for me because I have been thinking about how to get back into the routine for April for most of the day.
Here's hoping.
I missed Tuesday due to rain but have managed to get out for both Wednesday and today. I'm just going through the motions at the moment.
It's running Jim but not as we know it ...
Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.
Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.
I use Hoka speedgoats, but I do have orthotic inserts which increase the drop by about 8mm, which would come to your 12mm.
Drop is the height difference between heel and toe. I use Hoka speedgoats, which despite their built-up appearance, have a drop of 4mm (almost nil).
Generally walk dog in boots which have a drop of something like 12mm.
I use Hoka speedgoats, but I do have orthotic inserts which increase the drop by about 8mm, which would come to your 12mm.
I don't think my feet would fit if I fitted insoles.
I have a stupid foot shape, very raised top to my foot (basically, at the arch, my feet are extremely thick).
It is an interesting thought though.
What keeps your insoles from sliding around?
We'll, started the month with an early run. Feels good and I am pleased to have done so but it really did take a monumental effort to overcome my lack of motivation. The stupid thing is that once out there I really enjoy myself.
I need a goal. Anybody know of any interesting autumn half marathons or even similar distance trail type events which are not too technical please? Rugby has a half marathon at the end of October but I run these roads all the time.
I certainly hope not! Although apparently harnesses are required and roping for at least some of it. 1.5 days up sleeping at a refuge, half day down. then we have a day in Thessaloniki looking at Byzantine monuments before the journey home. Main thing is doing things with younger son even though he is now 30
Climbing Olympus sounds exciting - is it a very technical climb?
4 days ago I did 11 km no problems.Are you on a statin or any antibiotics?
Set out to do 12k tonight within a kilometre my tendons on both ankles were feeling like they're about to snap. Tried to carry on ended up giving up walking home having jogged maybe two and a half kilometres. Can't understand this might just have to give up running completely.
I'm wondering if this is my shoes. I walked the dog before running; my tendons were sore just doing a 1km walk with the dog on the road.
4 days ago I did 11 km no problems.Are you on a statin or any antibiotics?
Set out to do 12k tonight within a kilometre my tendons on both ankles were feeling like they're about to snap. Tried to carry on ended up giving up walking home having jogged maybe two and a half kilometres. Can't understand this might just have to give up running completely.
I'm wondering if this is my shoes. I walked the dog before running; my tendons were sore just doing a 1km walk with the dog on the road.
Also worth considering volunteering as marshall at an event/ParkRun, or offering to be part of support crew for a runner on an ultramarathon. Just seeing other people turn up and run is highly motivating.
I need a goal.
Yay!!! Up nice and early and preparing to get out for exercise ...
I'm just back from my Sunday evening yoga. I decided to do a 15 minute trundle on the treadmill in the gym afterwards which is the room next to the yoga and dance studio in the sports centre that I frequent. I set it to 10kph and did 15 minutes.
Felt good.
I'm just back from my Sunday evening yoga. I decided to do a 15 minute trundle on the treadmill in the gym afterwards which is the room next to the yoga and dance studio in the sports centre that I frequent. I set it to 10kph and did 15 minutes.
Felt good.
And was she about one third of your age and athletically inclined? 😉And built like a racing snake, and possibly taller than me into the bargain.
Dr Beardy and I have just watched the end of the Women’s 10K track from Birmingham. We are feeling a bit deflated. Basically the lady that won it ran the 10K in 30 minutes (or there abouts) which is more or less The time we are running. Smiles all round. Oh, hang on though, she basically ran three times as far as we do in the same time. How depressing. :o
Went for another swim. Definitely a good move. I'm now planning two swims a week as part of my regime.I love the way I'm not fat or crippled in the water. I just swim. I'm going 3 or 4 times a week before work.
I need to get up to swimming for an hour. The pool is so cool and invigorating.
5k in 44minutes.
A somewhat surreal experience however. I definitely favoured my good leg (the Garmin thingy confirms it) and my sore leg was sore whenever there was a mild incline. In terms of c/v it was easy, partly because it was a bit slow and even with the sore lit, if I could have guaranteed a flat route, I feel I could have continued.
I’m really not sure what to do about my leg, because running doesn’t seem to make it any worse, and not running doesn’t seem to make it any better. I suppose I’ll have to do some internet searching to try and find an answer (unless anyone here has any sage advice.)
I keep meaning to get to Parkrun. I did 6km this morning at a nice steady pace. I am sure that park run would help my speed.
am very slowly building the running back up again as an attempt to shift some timber.
Am now doing just over 5k of 'intervals', 3 mins running and 1 walking. This is normally the stage I get to when I try and run too much (or too fast) and knacker a calf muscle, so I'll try and gradually build the running part up to about 5 mins, keep the rest at 1 min and see how it goes. Am quite enjoying it.
That was utterly shocking, I had to stop running three times and only managed a total of 2.5k. I felt like I couldn’t breath, and by coincidence Dr Beardy had to use ventolin while out on her run for,the first time since the first week of doing C25K. Perhaps it’s something in the air.
It seemed especially bad after Mondays sublime run, but on analysis I started out way to fast. I also think I’m carrying extra weight after 1p days with our daughter, but can’t weigh myself because our bathroom scales have borked (we never had that with old fashioned spring scales!)
A plan.
1. Go on a diet TODAY. b)Mend scales so I can check effectiveness of 1. iv) keep running.
am very slowly building the running back up again as an attempt to shift some timber.
Am now doing just over 5k of 'intervals', 3 mins running and 1 walking. This is normally the stage I get to when I try and run too much (or too fast) and knacker a calf muscle, so I'll try and gradually build the running part up to about 5 mins, keep the rest at 1 min and see how it goes. Am quite enjoying it.
Huh, building up slow and steady seems to be working. 8k today @ 4 mins on / 1 off. Going well.
Just went out for the first run since last spring, and the first exercise for a month, post cold, then flu. Took it ridiculously gently and carefully but hopefully have broken the seal. Also a good opportunity to catch up with the latest graffiti on the old railway bridge
(https://i.ibb.co/VNKf2dT/IMG-20221227-114134-521.jpg) (https://ibb.co/597bBdL)
Beardy and PB - great to have a plan. I will be delighted to watch and to shout encouragement!
Hope you both, and everyone, has a good year - with no need of resolutions just being able to get on with it.
I’m looking to increase my mileage and consistency this year and Mrs S is determined to add some running and cycling to her recently started ladies’ gym and yoga sessions.
Mike
I’ve still not been out this year, it the fl tends to put a damper on things. I’m just about getting over the post viral fatigue, but still have a fruity cough. Dr Beardy is likewise afflicted, although she’s a couple of days behind me.
I've made my first attempt to get back in the shoes.
Did a couple of 3km jogs before xmas, then caught a lurgy. Today was the first day I've felt up to trying.
The A12 north of Woodbridge is no where near as bad as the A12 south of Ipswich. But it is too busy to run next to for any distance and I’d only ever cycle along it out of desperation. My easy 2k run is half along the A12 north of Woodbridge (actually the Woodbridge bypass) because it’s just about the only flat bit near me. I avoided it this morning.
I think I’ll be hitting the hills next week, although I suspect there will be a fair bit of walking involved. Although after growing up in Yorkshire, calling anything a hill around here is a gross exaggeration ;D
Use warm water then you dipstick!! 😉
Well done PB. Delighted for you.
3k, all run and a bit faster than lst Friday when I did the same route.
I’m going to have to think about putting a bit of structure into my runs and maybe even do some intervals.
Onward.
Interesting how your run trace smoothes out over time but the bike trace stays consistently up and down.
Looks like you had a bit of a burst at the end of the run too. When I do heart rate zone stuff I cannot resist the final sprint.
Interesting how your run trace smoothes out over time but the bike trace stays consistently up and down.
Looks like you had a bit of a burst at the end of the run too. When I do heart rate zone stuff I cannot resist the final sprint.
But then where does cool down come in? Interesting that the Sky boys brought the turbos to the end of the race and everybody now follows them. All my trading schedules now have a recommendation for 5-10 minutes of cool down after a 45-60 minute effort and a formal 5 minute stretch. That is why I am liking my classes with a formal warmup, 45 minute working session, 5 minute cool down and a 5 minute stretch. Gets the work into an hour and finished.
A sports physio of my acquaintance was adamant that stretching cold muscles was a hard no. She advocated a gentle pre session warm up cycle or walk and stretching to be done after the session. You could do a warm down post session, but if you planned any stretching then to keep some heat in your muscles.
It's a difficult routine to get back into Beardy. Just don't let yourself slip but also don't punish yourself when life gets in the way of a run or two.
3k. I ran at a faster pace, but as a consequence did some walking as well. Over all though, my average pace was faster, and of course I got some more CV work in than usual. I might look at putting some structure into the intervals rather than just running until I have to walk, but we’ll see.
Did 5 miles yesterday, 3 miles the day before. Was a slog but no alternative if I want to get back to where I was 2 years ago, pre-covid, where 6 miles trail was my shortest and all I could think about was running.[/b]
Two sessions since I got to York. There is a loop I used to run when I lived here that goes through the local park - it is about 30% off-tarmac, so a bit easier on joints. Did that loop twice on Sat and 3 times this morning.Its quite flat in York from what I remember, but I bet that apparent flatness hides some sneaky inlclines that only really appear when you are running :o
Anyone else plagued with finding that running shakes down poos that you didn't realise you needed? Always happens. Bloody annoying.