Cross Training: Running

[sojournermike]

Nipples

Top tips please for avoiding joggers tit. With my increased mileage, colder weather and running in the rain with a wet technical t-shirt I'm starting to suffer from sensitivity of the old nip-naps.  And it's not nice.  The last time I suffered from this was years ago after a rainy 10k race.

What's the advice from the forum for avoiding this before it turns into full blown moob chafage?  Bodyglide? Sticky plasters (tricky, as I'm descended from wookies)?  Nip Guards or something else?

Ta in advance.

p.s. broke my 4.5 mile route PB again this morning. Which shows how rubbish I was to start with

I don’t really have any suggestions as I’ve not suffered to an extent to investigate, but you reminded me of a colleague who finished the Leeds half with two very red streams of blood down his t-shirt . Ouch.

[ElyDave]

two runs for me this week, both in windy Aberdeen, 8km adn 9km. 

Forgot my HR strap this week, so ran to effort, what I thought was sustainable.  Flat paced turns out I can hold around 5:10/km which was a bit of a surprise to me, didn't think it would be anywhere near that. 

Not sure if I could hold that for an HM yet though - by comparison, my HM PB is something like 1h 42

[LittleWheelsandBig]

Nipples

Top tips please for avoiding joggers tit. With my increased mileage, colder weather and running in the rain with a wet technical t-shirt I'm starting to suffer from sensitivity of the old nip-naps.  And it's not nice.  The last time I suffered from this was years ago after a rainy 10k race.

What's the advice from the forum for avoiding this before it turns into full blown moob chafage?  Bodyglide? Sticky plasters (tricky, as I'm descended from wookies)?  Nip Guards or something else?

Ta in advance.

p.s. broke my 4.5 mile route PB again this morning. Which shows how rubbish I was to start with

Stripper's tassels?

[mrcharly-YHT]

Joggers nipple . . .

Vaseline can help, although you'll end up with greasy stains in odd places.

Don't use bandaids, they can rip the skin right off.

[JJ]

Surgical tape.  Less fierce on the body hair than regular plasters.
Also some tech tops are smother and less abrasive than others.

[αdαmsκι]

How's everyone's running going?

PB at Berlin this morning suggests my running is going well (The 3½ weeks of high altitude training in Iten, Kenya clearly worked.)

Lyon half in three weeks - target is <75.

[Quisling]

Wowsers, well done Adamski  . Great running.
Well done ElyDave too.

On the nipple subject I used Micropore in an X across each moob today and got a personal best of 49:55 in the Pangbourne 10k.  Nips fine but the Micropore tugged the chest wig sufficiently to leave it feeling bruised around the nipples. Next run I’ll either shave and tape up or try the Vaseline or Bodyglide approach instead.
Well happy with my PB though. It’s only taken 49 years to get a sub 50!  Bodes well for a decent (PB) half marathon time in a few weeks.

Are any of you lot doing the Great South Run? Ive not entered yet but am likely to.

[sojournermike]

How's everyone's running going?

PB at Berlin this morning suggests my running is going well (The 3½ weeks of high altitude training in Iten, Kenya clearly worked.)

Lyon half in three weeks - target is <75.

Cracking on a bit there eh;)

Probably best not to mention Iten, or be photographed with your coach!

[αdαmsκι]

Probably best not to mention Iten, or be photographed with your coach!

I don't have a coach - I'm not spending a £100 a month to have someone tell me to go running!

[Legs]

Great consistent splits, Adam!

[Greenbank]

School[1] running club this morning for Y5/Y6. 4km with a few stops to regroup.

Of course they all set off at <5min/km pace but it thankfully settled down to something sensible.

(My daughter preferred to stay and play football at before school club than come running. Fair enough.)

1. Technically not organised by the school but just by some of the parents.

[αdαmsκι]

Great consistent splits, Adam!

Thanks - it was a one second negative split  The slowest 5 km were the first 5 km as I tried to get some clear space. That was despite my start being only 20 seconds delayed. It felt like I spent the whole race overtaking people, which is always a decent feeling.

[αdαmsκι]

Some thoughts about my run around Berlin are below. Hidden behind the spoiler as it's a bit long.

(click to show/hide)

My 2018 London marathon experience was a bit of a disappointment. I went in confident but missed my 2:37 target and "only" ran a two minute PB due to the heat and wind. Fast forward five months and I was about to run my second marathon of the year, which was a new experience having only ever run London. Training at the Lorna Kiplaget high altitude camp in Iten, Kenya, for most of August had gone extremely well until the final few days when I tweaked my right glute on my last long run. Standing on the start line of Berlin I felt apprehensive. I wasn't sure what impact the altitude training had had and was nervous about my glute. I at least had a plan: aim for sub 2:35 but accept if it wasn't going to plan and recalibrate my target.

The start was busy. The last two times I've done London I've run off the Championship start. This time I was near the start but, still in the second pen. After the announcements to get the runners geared up we were off. The build up was over and it was time to run.

The first kilometres were along big wide roads and I was able to start moving forward, making sure to stick to the right to wave at Karen after the first kilometre. I shouldn't have been surprised at it's always the case but was still amazed at how slow some people in front of me were running. How and why they were there I'll never know.

The race settled down after a few kilometres. I knew I needed to be running each 5 km section in 18:20 but the start had been slow and I was already behind my schedule. I remember chatting to another Brit who was also aimming for <2:35. When I pushed the pace I thought he'd come with me, but he didn't and I didn't see him again.

Up until half way I was constantly catching groups of five or six runners. There was no point sitting with the group for too long as I was clearly running faster and would quickly push on to the next group.

The main things I recall from the first half are seeing Steve Skinner in the crowd, who I knew was spectating but I was still surprised we spotted each other. Around 16 km I felt like I had the startings of a stitch, which was worrying but there wasn't anything to do but to push on and hope it'd pass and slow down when it became unbearable. Fortunately the latter never happened.

I was keeping an eye on my 5 km splits and the mental arithmetic needed to work everything out gave me something to think about. It was thoughts such as "I needed 55:00 at 15 km, which means at 20 km I need 1:13:20."

I went through half way pretty much bang on schedule, and was only 11 seconds off my half marathon PB. Would I hold the pace? I was joined by a French runner also targeting <2:35. No vocal decision was made but we ended up running the second half pretty much together. At times he'd stretch out in front and at other times I'd be pushing the pace. We both seemed to know if we stuck together we'd be okay.

Around 28 km the road started to go uphill slightly. It's hardly noticeable but I'd been told about this section by Paul and knew not too panic about my pace dropping off slightly. Once at the top it was just a case of counting down until the finish. I would either think about the distance - "only 10 km to go", or the time "just 30 minutes of running left".

By this time it was also warming up and I was dumping as much water as possible over myself. I'd only used one of my gels but as I felt good I didn't want to risk messing up my stomach with more carbs. I'd even picked up a gel up from an aid station and ran with it unopened in my hand for a few kilometres before discarding it at some point.

Around the 34 km mark my mental arithmetic started failing me. I thought I'd dropped my pace and was a minute behind schedule. It wasn't until I'd gone past 35 km I realised all was still on track and the next target was 37.2 km as that meant just one more ParkRun to go. Once I was at 40 km I knew the sense of disappointment to finish just a few seconds over 2:35 would be massive and that forced me to keep pushing the pace. I got a huge cheer from Karen as I approached the finish and I sprinted for the line. I stopped my watch on 2:34:57 and prayed the official timing would agree.

After crossing the line I chatted with some Brits I know. This meant it was at least half hour before hobbling off to get an alcohol free beer, which I couldn't finish, and retrieving my phone to discover I'd actually run 2:34:53, with a one second negative split.

I was of course extremely happy but also very relieved not to have to deal with the disappointment of missing <2:35. All that was left was to meet up with Paul for lunch, which was easier said than done due to German rules, before meeting Joe at the airport and flying back to London.

All in all a fabulous race. It's easy to see why people go back year after year, but first I've got London 2019 to run.

[ElyDave]

I knew I needed to be running each 5 km section in 18:20

Great stuff Adam, you just ran my 5kPB 8 times in a row.   

that is truly an excellent standard for a marathon

[mrcharly-YHT]

Great write up.
Conveys a lot of the sense of concentration. Some people say "Isn't it boring, running/cycling/paddling" for all that time. The truth is, to break a PB requires concentration all the way. Constantly checking form, checking pace, hydration, feeding, distance covered, distance to go, monitoring your body. Let up even for a minute and  you will falter and lose pace.

[Quisling]

Long slow trail run of 11.6 miles at 7am in atrocious conditions this morning. Made it round fine, although I lost the Micropore nip protection at 4 miles in the wet and ended up shredded. I’d use proper fabric tape for its superior stickiness but I’m allergic to regular Elastoplast.
Pretty sure the legs will be a bit sore tomorrow.
Nice out and back route over the Wessex downs.  Unfortunately the rain had draped a long section of the path with nettles so I got stung to hell.

[CrazyEnglishTriathlete]

That's the problem with this time of year.  It's too warm for longs but the nettles fall everywhere and you get stung if you wear shorts.  There's a couple of trails that I avoid exactly because of this.

Good effort in the rain, though.  Bet it was slippery and boggy.  I went for a ride and the roads were flooded in places.

[Greenbank]

HRM-Tri strap has given up the ghost (not surprising as it's had heavy usage for over 3 years, surprised it lasted this long).

£99 brand new full RRP replacement. £72 on wiggle.

Emailed Garmin support about it and they'll do an out of warranty replacement (if I send the broken one in) for £46.58 (inc P&P). That's a lot more reasonable.

[Quisling]

That sounds helpful Greenbank. I hear mostly positive things about Garmin customer support on Teh Twitters.
Steady 5k recovery run last night as legs a bit sore from the 11 miler on Sunday. Quiet week this week tapering for the Clarendon trail half marathon.
I won a prize this week.....free entry to the Windermere Marathon next May. I’ve never done a marathon before. First time for everything. 

[DrMekon]

Having barely ridden my bike since LEL, and with work so hectic, I can't spare the time to be out for long hours in the saddle, I am in my Altras (a godsend for me) more than on two wheels. Got a regular 16km/400m trail route up the hill from Langsett, and am currently playing with thoughts of being in shape for the Dark Peak 30 this time next year. Not sure I can face joining a club, so just trudge along at whatever pace feels bearable at about 150bpm.

[Greenbank]

so just trudge along at whatever pace feels bearable at about 150bpm.

HR is very variable amongst individuals, it needs context.

150bpm is barely jogging for me whereas adamski does his first half of a sub-3h marathon below 150bpm.

c.f. this:-



(172bpm average, 199bpm max and it was a relatively leisurely game...)

[ElyDave]

Having barely ridden my bike since LEL, and with work so hectic, I can't spare the time to be out for long hours in the saddle, I am in my Altras (a godsend for me) more than on two wheels. Got a regular 16km/400m trail route up the hill from Langsett, and am currently playing with thoughts of being in shape for the Dark Peak 30 this time next year. Not sure I can face joining a club, so just trudge along at whatever pace feels bearable at about 150bpm.

What Altras have you got?  I knew a bloke involved in the marketing who managed to wangle me 2 pairs of Samsons before they dropped the minimalist approach.

[Greenbank]

3rd run for school running club. Doing 5k yesterday and playing 1h20 of 5-a-side last night meant it was full of aches but nice to be forced out on the paths.

1/6 of Y5 and Y6 do it, which isn't too shabby. It'll probably increase in the summer term with some of the Y4 lot joining in if we get a few more volunteer parents.

[DrMekon]

Having barely ridden my bike since LEL, and with work so hectic, I can't spare the time to be out for long hours in the saddle, I am in my Altras (a godsend for me) more than on two wheels. Got a regular 16km/400m trail route up the hill from Langsett, and am currently playing with thoughts of being in shape for the Dark Peak 30 this time next year. Not sure I can face joining a club, so just trudge along at whatever pace feels bearable at about 150bpm.

What Altras have you got?  I knew a bloke involved in the marketing who managed to wangle me 2 pairs of Samsons before they dropped the minimalist approach.

Paradigms - done a year in them, and Olympus waiting at the shop.

@Greenbank - 145-150bpm is around what I sit at at FTP on my turbo (tacx neo). It feels like my maximum "you could do this forever" hr.

[ElyDave]

dropped my daughter off for a ballet class this afternoon and went for a run. 12km in just over 1 hour, so just about 5:00/km pace.  HR still a bit higher than I'd like, but it was bloody windy out there, damp as well.  Ended up tying the waterproof round my waist as I was overheating with it on.

Pretty happy with that as I was planning on getting to a 12km run in December.  Blood sugar behaved as well, which is always good.