Cross Training: Running

[sojournermike]

Hard luck Adamski. I hurt some ribs a couple of weeks ago falling while running through a dark alley and they're still sore. Just did 6 miles tonight, so nice to be out again.

I've got a heavy 4 weeks of rides kicking off with Deano's 100 mile Brevet Unpopulaire, so really ought to get on the bike aain this weekend.

[Polar Bear]

It's been a spendy week.  I've plunged for a Garmin Forerunner 735XT 'wearable' sports watch and a pair of Brooks Ghost 10 shoes.  I've finally found a pair of road shoes that fit my wider foot well and feel like they are the proper length rather than having an acre of space in the toe box.

Looking forward to getting out tomorrow.      

[Greenbank]

It's been a spendy week.  I've plunged for a Garmin Forerunner 735XT 'wearable' sports watch...

I find the data and the 'new records' stuff very motivational.

Goals for next 12 months (after two week rest/recovery from marathon):-

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week - HM run commute once a month, intervals once a week, parkrun, long slow run on sundays)
* Weight down to under 80kg by Christmas (~36 weeks and ~11kg to lose) and to ~76kg by April 2018 (Brighton Marathon again - sub 4:15, possibly sub 4h)
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around August hopefully (24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off
* 50 parkruns by April next year (currently on 21) including a few volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)

Ha. Hahaha.

What a difference a year makes. Apathy post 2017 marathon and a metatarsal stress fracture in September killed off most of my plans (I only started running again properly in January and I'm easing back into it as I don't want to injury myself).

I've done 2 parkruns since that last post and have lost and put back on the weight (95kg now). So, starting again:-

Goals for next 13 months (leading up to London Marathon 2019):-

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week, parkrun, long slow run on Sundays)
* Weight down to under 80kg by Christmas (~41 weeks and ~15kg to lose) and to ~76kg by April 2019 (London Marathon - sub 4:15, possibly sub 4h if I get under 76kg)
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around August hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off
* 50 parkruns by April next year (currently on 23) including a few volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)
* Swim Serpentine 2 mile swim again in September 2018 (really enjoyed that last year despite it being cold!)
* Keeping entering the Ride 100 ballot as I want the London Classics medal (assuming I actually finish the London Marathon in 2019) - would consider charity place if I'm unlucky in the ballot in 2019 (no place this year in the ballot)

(I have a London Marathon place for 2018, thanks to the ballot, but I'll be deferring it due to my foot. I'll also be passing on the Brighton Marathon place I have this year which was my backup.)

[perpetual dan]

I strained something in my calf a week or so ago (pain across it, about half way up). A week of nothing more than a walk seems to have fixed it, though don't feel as ache free everywhere as I'd like. Anyway, managed a nearly 5km / half hour run today OK. I've entered a trail half on 10th June, so need to start building the running up a bit.

[Greenbank]

On the volunteer roster for local parkrun next week. (Can run it first too unless they switch jobs for me.)

Didn't want to get the (unofficial) award for most parkruns without volunteering.

[Greenbank]

VLM 2019 ballot open now: https://www.virginmoneylondonmarathon.com/en-gb/how-to-enter/ballot-entry/

[αdαmsκι]

VLM 2019 ballot open now: https://www.virginmoneylondonmarathon.com/en-gb/how-to-enter/ballot-entry/

Good luck to anyone who's entered the ballot, which is now closed.

Interestingly the Good For Age system has changed for 2019. There's now a limit of 6,000 GFA runners (50 % split between male & female), with males under 40 years old needing to have run sub 3 hours (down from sub 3:05). The GFA times will be lowered if more than 6,000 people apply through the system. It sounds like one needs to be at least 5 minute inside the GFA time in order to be confident of a GFA place.

The times needed to get a Championship start remain the same.

Comparing the results from London marathon this year to last year far fewer men ran sub 2:45 (276 opposed to 542) or sub 3 (1,078 opposed to 1,862) so I wonder what impact that'll have on the numbers applying for a GFA spot.

[Quisling]

I ran my first 10k training run of the season this morning in a respectable time for me (and the terrain, which involved some uneven trails) of around 55 mins.  It was also my first serious attempt to up my cadence as I normally over-stride at about 156-159 steps per min.  Result - 168 steps per min.  This worked my lower legs more but the result was reasonably relaxed overall.  I shall continue working for 170 spm until it becomes second nature I think.

I'm hoping that my slow build-up of distance this year, and a focus on avoiding over-striding, will help me stay injury free for a change.

[Quisling]

Anyone else here running in the Hampshire Hoppit marathon or half-m on 17th June at Kingsclere?
I've just entered the HM.  Big steep hill one mile after the start  

[αdαmsκι]

Over 410,000 have applied for a spot in the London marathon via the ballot https://www.fastrunning.com/events-and-races/london-marathon/record-400000-apply-for-london-marathon-ballot-place/15976

In other news I ran my first track race last night (a 5,000 m race). It was certainly different to running on the road as everyone is trying to hug the inside line, are a lot more bunched together & there's the decision to make about whether to pass people or tuck in behind. An interesting experience.

Good luck with the ½ Quisling. At least the hill isn't in the last mile!

[Greenbank]

Over 410,000 have applied for a spot in the London marathon via the ballot https://www.fastrunning.com/events-and-races/london-marathon/record-400000-apply-for-london-marathon-ballot-place/15976

Took me 8 years to get my ballot place, luckily I could defer it for a year so I'm already set for 2019.

In other news I ran my first track race last night (a 5,000 m race). It was certainly different to running on the road as everyone is trying to hug the inside line, are a lot more bunched together & there's the decision to make about whether to pass people or tuck in behind. An interesting experience.

It's a long time since I did any track running but it is quite unnerving at first, similar to being boxed in in cycle road racing (which I find much worse personally - probably the faster speeds and more scope for pain).

Running 1m further out adds ~6.3m (2*pi) to each lap, but that's ~78.5m over the course of a 5000m race which is going to be ~20 seconds. You also lose out on draughting if you move further out.

[Polar Bear]

Over 410,000 have applied for a spot in the London marathon via the ballot https://www.fastrunning.com/events-and-races/london-marathon/record-400000-apply-for-london-marathon-ballot-place/15976

In other news I ran my first track race last night (a 5,000 m race). It was certainly different to running on the road as everyone is trying to hug the inside line, are a lot more bunched together & there's the decision to make about whether to pass people or tuck in behind. An interesting experience.

Good luck with the ½ Quisling. At least the hill isn't in the last mile!

I tried but the website kept failing to register my application.  Or at least, that's what appeared to be happening.  There's always next year.

[αdαmsκι]

It's a long time since I did any track running but it is quite unnerving at first, similar to being boxed in in cycle road racing (which I find much worse personally - probably the faster speeds and more scope for pain).

Yeah, it's strange having that feeling of being boxed in while running. I've done a decent amount of training on the track, but that's a different experience because it doesn't involve the jockeying for position.

[sojournermike]

It's a long time since I did any track running but it is quite unnerving at first, similar to being boxed in in cycle road racing (which I find much worse personally - probably the faster speeds and more scope for pain).

Yeah, it's strange having that feeling of being boxed in while running. I've done a decent amount of training on the track, but that's a different experience because it doesn't involve the jockeying for position.

Elbows were invented for this scenario - track and the sprint for the stile/gateway 200 yds after the start of any (northern?) cross country race. It used to get pretty sharp at times

[Greenbank]

Slow progress but progress.

Watch pinged up new fastest 1km, 1 mile and 5k times after today's run.

(I'd deleted the previous records from when I was lighter, just kept my HM and marathon records in there, so this gives me a nice sense of achievement as I get back towards my previous level of fitness.)

5k time is now down to within 5 minutes of my previous best (I was about 12kg lighter when I ran that particular PB), just have to chip away at it to remove that 1min/km.

Need to build back up to doing regular 10k runs now as that's where I used to see the biggest gains.

[mrcharly-YHT]

Up until 8 weeks ago I was running regularly. 6km once, twice a week and 13-14km on weekend. Then after a particularly fast 5km the tendon above my knee hurt. Gave it a few days rest, tried running - sore immediately. Gave it a week, tried a gentle 5km - much worse.
Three week's rest - same result.

8 weeks rest from running - still bad. So went to see company physio. To my surprise he's taken it very seriously. Thinks I'm probably badly torn tendon, just above patella. It doesn't hurt much in normal use (but then, Topiramate takes edge off all pain). Referred me to knee specialist for MRI and investigation for proper diagnosis.

No running. Very little exercise (but I can do gym, just stay off legwork).

[Quisling]

You have my sympathies MrC-YHT.  Each year my running looks like this:
* start running as beginner from lowish base fitness and perhaps 8-10 kg over ideal weight.
* progress up to about 10k capability, lose 4-5 kg and run a couple of 10k distances (not quick).
* pick up niggling injury (2016 = knee, 2017 = groin).
* stop running for a bit.
* start running and find it still hurts; give up for rest of season, re-start following spring.

This year I started more gently and only increased total distance not more than 10%/week on average.  Last week I ran two 10k's with a day in between.  Knee hurts.  Groundhog year coming up?  Gentle 5k this morning - minimal pain so hopefully not.

One year I'd really like to be able to keep going and get up to running 20-30 miles a week without borking something.  Maybe it's my age...

[tom_e]

You sound very like me, Quisling.  The annoying bit is that I really enjoy running.  Gets me out and about with a simplicity and freedom that even cycling doesn't touch.  My legs just can't take a lot of it, and never could even when I was 20.

What little I have learnt :

a) I need to allow time to recover, not run every day (even little runs).  One long run a week and then recover seems to be easier on my body than five short runs to the same total.

b) 10% per week is too high for me.  Either 5%, or a 10% step one week but then wait for it to feel "good" before stepping up another 10%.

c) Always back off if there's a problem.  I looked back through my running logs and (with the exception of a turned ankle) I have never been injured by a single run.  It's always been a buildup of too much total load, not one single run.  Again - allow time to recover.

None of which helps mrc.  Sympathies.

[Quisling]

b) 10% per week is too high for me.  Either 5%, or a 10% step one week but then wait for it to feel "good" before stepping up another 10%.

I think this is where I've gone wrong.  I just need to aim for consistency rather than epicness and build strength over time.  Injuries always seem to turn up after dropping in a longer run or three.  Doesn't bode well for the half-marathon in <5 weeks :-(  Another short run later this week and see how it goes.

[toontra]

I've just discovered the joys of Victoria Park (east London).  It seems to be for runners what Richmond Park is for cyclists.  So many of all varieties - it really helped with motivation.  I'm used to running on my own in a small local park where 22 laps make 6km - OK for a quick blast but anything longer gets very boring.

[Greenbank]

small local park where 22 laps make 6km - OK for a quick blast but anything longer gets very boring.

That'd drive me nuts and I regularly do 160+ lengths of a 25m pool so I'm not afraid of a bit of repetition.

7 laps of the 2.28km loop used by my local parkrun did get a bit wearing: https://connect.garmin.com/modern/activity/1092459239 but it was a nice way to do a HM distance training run that isn't running along the Thames Path or through Richmond Park (#firstworldproblems).

[αdαmsκι]

Victoria Park is good. The outer path makes for a decent lap of just over 4km, so me for with a run up to the park and back it's easy to make a 30+ km run by doing four or five laps of the park. Having to cross Lauriston Lane (the road through the park) can be annoying, so if I want to do a hard effort I'll stick to the eastern part of the park (like so: click), which is what the races also do (like so: click).

It's also easy to link runs with sections of Regent's Canal and/or Hertfordshire Union Canal. Plus laps of Mile End Parkrun course (ie: https://connect.garmin.com/modern/activity/2692568926).

[toontra]

Having to cross Lauriston Lane (the road through the park) can be annoying, so if I want to do a hard effort I'll stick to the eastern part of the park (like so: click)

Yep, that's what I settled on - no interruptions.  Not as fast as you though   

[Greenbank]

4:30/km at 115bpm.

*weeps*

[sojournermike]

4:30/km at 115bpm.

*weeps*

Where's that from?

Weeping apart!