As you can see, I am not amused ;D
You are being the devil.
You know I am a sucker for a competition.
But, I have a mentor, and he tells me I need to get same base miles in before I start to be silly.
So I am not playing ;)
Yep, had a bit of a gap while we went to Sydney and Mrs G refused to take another case just to put my shoes in.
The trainers are Brooks ones from Wiggle, I walked over a wet floor to find out what my footprint looks like and went with the ones they recommended. They certainly feel like they're supporting my foot well. A distinct improvement on running in Woolworths' plimsolls*. ::-)
I don't think I'm likely to have any problems overexerting myself. ;)
I'm trying to take smaller steps and roll, rather than bounce. I think one of the reasons that I was so crap at running was that I was doing a slow bounce, which takes considerable effort!
I just don't understand the shin thing - it was fine when jogging but long-strides-fast-walking was painful, like I was jarring my shin bones, and I couldn't work out what it was. If it's just a n00b problem then I will stick to the park until I've built up a bit more. :)
*Everyone else had Nike GreenFlash, which were (I agree in retrospect) a total waste of money for a girl with growing feet who attended games lessons... infrequently.
The long-strides-fast-walking is more likely to be heels first with greater pressure forced up through the shin bones.
I think you are a star for being so motivated and lucky to have a gorgeous coach by your side. Out of interest - is this coach carrying a bucket and sponge?
Don't forget those all important stretches before and after, if you don't have enough time to stretch then cut back on your run, they are just as important if not more so than the run itself.
The coach is expected to give post run massages to all affected areas with warm oil :-*
*Everyone else had Nike GreenFlash, which were (I agree in retrospect) a total waste of money for a girl with growing feet who attended games lessons... infrequently.
I think you were right to stop when you did Greenbank.
Managed a whole 8 minutes on the treadmill before I felt like crap again. Oh well. Better than nothing I guess.
Tired and heavy. I did play 5-a-side last night. HR was only 172. Not worried at all, I just want to get back into the routine of it.
I went running last night. Headtorch and Exposure light. Still ended up with a car pulling out of a drive and me running into the side of it, I couldn't have been more lit up if I tried. Just love to run in the dark, cold and wet.
I went running last night. Headtorch and Exposure light. Still ended up with a car pulling out of a drive and me running into the side of it, I couldn't have been more lit up if I tried. Just love to run in the dark, cold and wet.
Great isn't it!? I don't like wet, but crispy cold and dark is heaven.
About car pulling out in front of you: It often happens to me in town. People are clearly only looking to their right as they pull out and would happily run over everyone on the pavement.
Remembering something I heard of Radio 5 before I went away I've just booked a ECG scan with the Cardiac Risk in the Young charity (CRY). Details here: Upcoming CRY Cardiac Screening (http://www.c-r-y.org.uk/ecg.htm) (Only 18-35 year olds though!)
It's a kind of mobile service so I'm having to wait until 21st Feb until it's next in London. £35 but hopefully worth it for a thorough scan and checkup.
Tomorrow!
Will post a followup when I'm done but I'm going straight from test appointment to a big booze fest in Blackpool for the weekend so I doubt I'll be posting anything until Monday.
*thread resuscitation*
The day after a long ride, my cardiovascular system seems a lot more calm. Okay, my legs are screaming for mercy, but I can cope with that. This evening I managed to actually *hold a conversation* while running, which I've never managed before.
Is there a reason for this or is it totally psychosomatic?
for a few days after a big ride, I'm incapable of getting my HR up to normal when I'm back on the bike.
Each time I see this post I feel the shame and guilt of failure. I have a really nice pair of trainers in my wardrobe but just don't have the time to get out there.
Perhaps with the nicer weather I can go out in the evening, plus the lighter nights may help. ::-)
I called up the consultant who saw me last year regarding my knee.
Me: You know you said I shouldn't take up running?
Him: Yes, cycling is great - running is tough on knees and you have a weak one.
Me: I want to try running - but not tarmac. Our local farmer keeps a grass margin round his fields with permissive access. It's quite soft really.
Him: Hmm... not road running?
Me: Nope
Him: Weell... give it a try, but any pain - stop IMMEDIATELY. And get some proper shoes.
Me: Cool :thumbsup:
So, I went out this morning. Now - I have never ever been able to run. At school I would bunk off running so I could smoke with my mates in the park ::-). OK - so I didn't help things - I'm not proud of the yoof I was...
Anyhoo - I can't run because as soon as I make the transition from walking (say 4mph) to jogging (say 5mph), it becomes unsustainable - my heart rate climbs gradually and my breathing gets heavier and heavier until I have to slow to a walk again. It's not like this when I cycle, I can do that all day all night and all the next day.
Do I just need to practice?
FWIW I hardly ever walk or run. I work at home, and if I'm going somewhere I cycle or drive. That's probably the answer there...
Anyhoo - I can't run because as soon as I make the transition from walking (say 4mph) to jogging (say 5mph), it becomes unsustainable - my heart rate climbs gradually and my breathing gets heavier and heavier until I have to slow to a walk again. It's not like this when I cycle, I can do that all day all night and all the next day.
Do I just need to practice?
With running, stop one week and you're going backward, unlike cycling indeed. if you only do it very occasionally are are big-boned chances are you will hurt yourself, esp. if you try hard, which begs the question: Why do it? If you really want to, you must take it easy, and "shuffle" at the beginning at least.
Thanks Annie - this is good stuff :thumbsup:.
It's a strange thing how specific "fitness" is. When I mention how much I cycle, people say "Gosh, you must be fit!" but the ugly truth is, I'm only fit for cycling. When it comes to something else (running in my case) I'm a bumbling, gasping mess.
And that, I guess, is the essence of Cross Training.
Annie you are a very light runner. Chris probably needs well cushioned or stability shoes, hence my suggestion for some NB (or Saucony if they still do say the Jazz). Good, purposeful shoes will help with injury limitation.
With Annie's routine, Chris, what you can also try and do as you get fitter is to reduce some of the walking times. Getting a goal when one starts is also good.
<please excuse if this sounds abrubt and rude, I'm trying to be helpful :-[>
There's a couple of potential dangers for Chris I think ;-
You just get better at plodding, so you can run at 5mph for 30 mins, but don't get above that, and you are not utilising all your running muscles (hammies, glutes, calves, quads) and just relying on eg your hammies to pull you along so you get overdeveloped in that area.
So a suggestion - try varying it a bit more, walk a bit, do some jumping jacks, run a bit, hop on each leg, couple of squat jumps, bit of skipping, bit more walking, bit more jogging.
Then when the running bits get longer do some bounding up hills - just extending steps up a gentle hill to get the glutes firing.
Down side is that you'll feel a bit of a prat ;D, but I think your running will pick up quickly.
Weak glutes also cause the hamstring and quadriceps muscles to overcompensate, which can lead to strains, says Jim Thornton, MS, ATC, PES, head athletic trainer at Clarion University in Clarion, Pa. And without a strong, working medius to align the femur, knee and ankle, you’re also more likely to overpronate your feet, which can cause plantar fasciitis (heel pain), Achilles’ tendinitis and shin splints. Inhibited gluteal muscles also lead to tight iliotibial bands, also known as ITB syndrome, and patello-femoral pain, or runner’s knee.
Long summer evenings and crisp summer mornings are better. :thumbsup:
(I wonder if this is why Kenya produces more world-class runners than Newfoundland?)
Long summer evenings and crisp summer mornings are better. :thumbsup:
(I wonder if this is why Kenya produces more world-class runners than Newfoundland?)
It could be that.
Or maybe that Kenya is at high altitude, so that Kenyans can have permanent altitude training.
Where do you runners keep your front door keys when you run? Do running vests or shorts have a pocket for them?
If you want some fun then go down to one of the car parks at Richmond Park (or anywhere else people drive down to to go running) and watch the runners about to set off (or come back) from their run. Lots of them leave their car keys on top of one of the front wheels, or in one of those magnetic boxes that stick to the inside of the wheel arch. It's so obvious what they're doing when they're fiddling around by the wheel.
Where do you runners keep your front door keys when you run? Do running vests or shorts have a pocket for them?
I found out how to do intervals yesterday! :thumbsup:
The novelty value may wear off quite soon though, cos it hurts.
I found out how to do intervals yesterday! :thumbsup:
The novelty value may wear off quite soon though, cos it hurts.
It will make the actual event hurt less though.
I found out how to do intervals yesterday! :thumbsup:
The novelty value may wear off quite soon though, cos it hurts.
It will make the actual event hurt less though.
More accurately you will likely hurt more during the event, but it will last less long. Depending how you calculate these things that may equate to less overall hurt ;D
Entered my first road race in a while for later in June... I will have little hard training as my hipe has lefted me grounded for a while but I'm getting back into it and it is only 5 miles...
quite daft, frankly. Was the bar closed?
I am also doing some canoeing again, which is fabulous.
I am also doing some canoeing again, which is fabulous.
Envy! I haven't managed to do as much as I wanted over here (kayaking); yet, I am sure that in your parts of the world now it is far better. I recommend you check Explore at your news agent -- a nice mag for he who likes the Canadian outdoor, running, cycling, kayaking and canoeing...
Bloody hell, I've just entered an offroad marathon. In November. Wantage to Avebury along the Ridgeway! Smoke me a Druid, I'll be back before Solstice.
Bloody hell, I've just entered an offroad marathon. In November. Wantage to Avebury along the Ridgeway! Smoke me a Druid, I'll be back before Solstice.
Bloody hell, I've just entered an offroad marathon. In November. Wantage to Avebury along the Ridgeway! Smoke me a Druid, I'll be back before Solstice.
Blimey
That's going to be a fair old climb up from Wantage, and the West Berks Ridgeway in November will be gloopy as hell. I used to live not far, and whilst I'd run it in the summer or when frozen hard...
Sounds great :)
if i was going to run a marathon, that one sounds great!
Druid Challenge // The Druid Challenge Ridgeway Multistage Ultra :: XNRG Extreme Energy :: xnrg.co.uk // xnrg.org.uk (http://www.xnrg.co.uk/events_druidchallenge09.htm)
Druid Challenge // The Druid Challenge Ridgeway Multistage Ultra :: XNRG Extreme Energy :: xnrg.co.uk // xnrg.org.uk (http://www.xnrg.co.uk/events_druidchallenge09.htm)
i
I'm getting ever more tempted.
If I do it, it'll be the Saturday one.
Logistics of getting to and from the start and finish are the biggest PITA for me. It'd be easier if it started and finished at the same place so that I could cycle there and cycle home afterwards.
I ain't even done that. A Half is my biggest, and that was kitless and on-road.
What shoes were you using, Andy? Those mudclaws look fearsome...
I didn't get bored at swimming class last week. I got confused and knackered. ;D
Also have orthotics in there to prevent over-pronation, as I'm a little bit flat-footed.Are you flat-footed as in fallen arches? Or as in over-pronated ankle position? If the latter, it can be improved by postural therapy. Probably. Your ankles will work better in the ...err long run. The orthotics may still be sensible when running. IANAQPhysio etc ...
Also have orthotics in there to prevent over-pronation, as I'm a little bit flat-footed.Are you flat-footed as in fallen arches? Or as in over-pronated ankle position? If the latter, it can be improved by postural therapy. Probably. Your ankles will work better in the ...err long run. The orthotics may still be sensible when running. IANAQPhysio etc ...
I googled mudclaw - they seem to have some really nice shoes there.
3 mile run this afternoon - took me 29 minutes (HR zone 3).
3 mile run this afternoon - took me 29 minutes (HR zone 3).
This is a jog... ;)
3 mile run this afternoon - took me 29 minutes (HR zone 3).
This is a jog... ;)
3 mile run this afternoon - took me 29 minutes (HR zone 3).
This is a jog... ;)
Hehe - you runners... ::-)
I once proudly announced to Fidgetbuzz that I'd "run" on the treadmill at the gym at 6mph; to which he snorted - "Pfft... that's not running...!"
Yeah yeah... and riding a bike 200km is not "long distance cycling" - we all get the pissing contest idea; ;D.
Personally - I would fall apart at the seams if I tried to run three miles. Good work Bridget.
3 mile run this afternoon - took me 29 minutes (HR zone 3).
This is a jog... ;)
Hehe - you runners... ::-)
Nice one, Frenchie, good for you.
I've got some New Balance Off Road shoes, and they're very good on snow. The mesh uppers aren't ideal though...
I'm confused about POSE running (similar to chi running?). The theory sounds bizarre - how can gravity help, makes no sense - but the practice seems sound. Again, hope you keep us up to date on your progress.Like most complicated subjects, there is a lot of drivel written by a lot of people! Of course gravity doesn't help!
The thinking is that higher cadence (within limits!) is better - discouraging heel-striking and reducing impact forces. Too long strides is believed to encourage shin splints ( a bad thing)
round about 180 bpm - try counting every right footfall for a minute, and if it's round about 90 then you are up there with the Kenyans ;D
good luck with your half marathin
With the vff's I'm completely on the ball of the foot, slightly outside - everything comes from there, with the calf working like a spring and heel just dabbing the ground before the drive. It feels faster over the ground (longer effective leg?) but I haven't timed it.
Nothing gives out, so much as I have an absurd calf pump and have to stop - it's purely conditioning, not biomechanics.
My guess is that with a cadence ~180+ you don't need to worry too much about where you land - you'll naturally be landing on your forefoot, beautifully positioned for a powerful transition to a solid push-off (I was going to say thrust, but you know what people are like O:-))
Started running in vff's. Up to a whole kilometer now. Calves like wood. Progress to be anticipated..!
Two aspects to "is there evidence it is better" ...
1) for all the "developments in running technology" trumpeted by the shoe companies, the indication is that running related injuires are pretty much as they were. in other words those expensive shoes are not making you any less prone to injury.
2) anecdotally and theoretically there is increasing inclination to the view that "more natural is better". partly fashion/trend stuff, but respected coaches like Joe Friel are suggesting that forefoot strike is both more efficient and less injurious.
The numbers are not in, jury not voted, but vff looks like a very interesting option.
FWIW I'm also playing with vff - 3 runs around 40 mins each so far, I think it's brilliant ;D
... the 'normal' way which I see as landing on heels and immediately rolling onto forefoot before the impact gets a chance to jar my bones. Landing on the ball of my foot as pose and modern barefoot techniques require would mean taking the impact with my Achilles tendon and doesn't ring true to me.The POSE technique involves taking some weight on the heel too*; so just like your description, the load does spread over the entire foot.
Indeed. I only tried this nonsense because of an ankle problem** which was clearly exacerbated by the heel-strike loads. I had run for years before this using the "normal" way without problems.
I'm sure there are runners who have impact problems with 'normal' running and by building up their Achilles tendon and using it as 'suspension' find they can run better.
There are now many more runners on the other hand; many more occasional and heavier runners too. Maybe the technology cannot compensate for an un-healthy lifestyle?
... the 'normal' way which I see as landing on heels and immediately rolling onto forefoot before the impact gets a chance to jar my bones. Landing on the ball of my foot as pose and modern barefoot techniques require would mean taking the impact with my Achilles tendon and doesn't ring true to me.The POSE technique involves taking some weight on the heel too*; so just like your description, the load does spread over the entire foot.
The high cadence is also important - you are reducing peak force by using more impacts-per-minute. This is very hard to do with a heel strike. I can genuinely feel the difference in impact load when I switch styles.
The POSE technique involves taking some weight on the heel too*; so just like your description, the load does spread over the entire foot.
The high cadence is also important - you are reducing peak force by using more impacts-per-minute. This is very hard to do with a heel strike. I can genuinely feel the difference in impact load when I switch styles.
.... a lot of it is just that I'm a barefoot ape, I like feeling the ground with my toes and running barefoot makes me smile.
QuoteThere are now many more runners on the other hand; many more occasional and heavier runners too. Maybe the technology cannot compensate for an un-healthy lifestyle?
Careful with the conflation. I'd be heavy at zero bodyfat. Not *as* heavy, but still heavy. If the technology cannot adequately serve its client market, the technology is wrong.
{swimming? - No idea mate!}
The POSE technique involves taking some weight on the heel too*; so just like your description, the load does spread over the entire foot.
The high cadence is also important - you are reducing peak force by using more impacts-per-minute. This is very hard to do with a heel strike. I can genuinely feel the difference in impact load when I switch styles.
I expect what I read about pose was only one form of it (after all don't swimmers and the like also use a form of pose?) but I understood that the heel should never touch the ground.
{swimming? - No idea mate!}
The POSE technique involves taking some weight on the heel too*; so just like your description, the load does spread over the entire foot.
The high cadence is also important - you are reducing peak force by using more impacts-per-minute. This is very hard to do with a heel strike. I can genuinely feel the difference in impact load when I switch styles.
I expect what I read about pose was only one form of it (after all don't swimmers and the like also use a form of pose?) but I understood that the heel should never touch the ground.
If you try running on the spot right now ....
In my mind/imagination, right now, ball strike seems quite an impact and not "looking" very free flowing; unlike a medium to long stride with an efficient runner for example, and something, I must admit, I enjoy doing.
I get the message on shoe technology; though to be fair club and competitive runners tend to run with rather light shoes and would not benefit from such improvement. There are now many more runners on the other hand; many more occasional and heavier runners too. Maybe the technology cannot compensate for an un-healthy lifestyle?
I am not convinced this isn't another new commercially-interesting discovery is where I am getting at.
Not a biggie, Meall Cluaich,
What a great site:Not a biggie, Meall Cluaich,
That's a lot of contours [url Meall Chuaich, Drumochter - Route Map (http://www.walkhighlands.co.uk/maps/map2_10cg.shtml) /url] :o.
What a great site:Not a biggie, Meall Cluaich,
That's a lot of contours [url Meall Chuaich, Drumochter - Route Map (http://www.walkhighlands.co.uk/maps/map2_10cg.shtml) /url] :o.
DISCLAIMER: Walking can be dangerous
:P
30 mins at 10.5kph on the treadmillCouldn't you just slow down? :-?
...
The fan in the gym was broken and so I was even sweatier than normal. Felt quite light headed after finishing. Peaked at 191bpm. DO NOT LIKE.
Couldn't you just slow down? :-?
30 mins at 10.5kph on the treadmill (1o incline). 477 kcal including warm up and cool down.
The fan in the gym was broken and so I was even sweatier than normal. Felt quite light headed after finishing. Peaked at 191bpm. DO NOT LIKE.
33 mins next time. May even nip to Maplin and buy a fan. Ugh.
Do the speeds on those treadmills reflect real running speeds? (I know miles done on my turbo trainer at 'neutral' setting are noticeably slower than real miles on the road.)
I'm not entirely convinced of that
A running machine set to 10o incline is no different to running up a perfectly smooth 10o inclined slope.
I assume this is why GB runs with a fan opposing his progress.
Bazinga!I assume this is why GB runs with a fan opposing his progress.
No, it's because it gets bloody hot without it because running on the spot means you don't get the cooling effect of the 'wind' you generate.
It's a good point though, static running on a treadmill will be slightly easier as you don't encounter aerodyanmic drag but drag is relatively small at running speeds.
A running machine set to 10o incline is no different to running up a perfectly smooth 10o inclined slope.
No!
On the road you're lifting your body as well as this frame-of-reference stuff.
Yes this is what I was going to say. However:A running machine set to 10o incline is no different to running up a perfectly smooth 10o inclined slope.
No!
On the road you're lifting your body as well as this frame-of-reference stuff.
Yes. Do the physics.
You're still lifting your body on a treadmill. Each subsequent footfall is the appropiate height higher and further forward than the previous one.
If it wasn't then it wouldn't be any harder running on a treadmill on an incline? Try running on one at minimum incline and then at maximum incline.
ruining
Yes this is what I was going to say. However:
When running, you actually leave the ground for a short time. In that time the belt drops a few cm that you never need to climb. So I think the effective gradient is slightly less. God knows how big this effect is ...
So according to this at 1 degree Greenbank is ruining harder than the equivalent on (flat, smooth etc) road.
Anyone fancy a pint?
</Fast Show>
I like running; but running outside and running day dreaming... I have to admit to NOT doing any physics (mentally at least) when I run! I don't drinkl beer though... :-[
(I do get terribly bored on a treadmill; the same on a turbo)
I like running; but running outside and running day dreaming... I have to admit to NOT doing any physics (mentally at least) when I run! I don't drinkl beer though... :-[
(I do get terribly bored on a treadmill; the same on a turbo)
If I'm lacking in enthusiasm to run I just have to look at turbo and out come the running shoes ;D
my brane hurts
... The only time I use them now is if I'm in some inner city hotel in a dodgy looking area.+1
The biggest downside for me is that there seems to be very little market for them second-hand. After purchasing ours for about £700 several years ago, I struggled to sell it for more than a fraction of that.Gulp.
(Might ride over to watch NikW suffer - I think it's on the way back from the BC400 ... hmmm ... )
So are any of you planning on running any events in 2010.
I've just discovered that after 5 years of trying I've managed to get into the Ben Nevis race. I last ran it nearly 20 years ago when of course I was younger, faster, lighter, and probably better looking.
I'm trying to devise a plan that will not leave me too embarrassed by my 20-years younger self. I should mix in a bit more recumbent riding as well as all the running up and down hill, 'bent riding seems to help my hill running. I was also considering the Loch Ness Marathon but the training might not be compatible with running the Ben.
Only because I was breathing down your neck all the way round!
So are any of you planning on running any events in 2010.
I am number 2556 in the Milton Keynes Half Marathon next weekend. :o
I ran a 10k in about 50 minutes about 3 weeks ago. That was bad enough. I'll try and take things easier in the half marathon though. I only want to finish and am not to fussed about time. I'm not really used to running so I'm using this to get used to it rather than test myself, but I'll probably end up going too hard.
I want to build up to something more extreme by the end of the year. I like the idea of the 3 day event that Andy had a go at last year. That'd be a good thing to work up to. Only to finish though, just for the fun of it.
I used to run regularly, but not since my son was born 4 years ago. I figured that commuting 14 miles each way would mean I'd be back to running 15km immediately. How wrong I was. I bailed at 6.5km. Two days later, I can still only just walk down the stairs. Bizarrely, my legs feel fine on the bike.
My plan is to be fit enough to do some long sorties in the PD to do more of the runs on this list:
Home - Peak Trail Runner (http://peaktrailrunner.freehostia.com/mambo/)
I have done a few last year and really enjoyed myself, running typically 2.5 hours on those I did but as long at 3.5 hours on one run. Speed is not the issue over such terrain and length, but navigation, feeding and fun are the secret of the game.
I am retired form road racing "for good" I think. Too hard. I used to do halves in 79' to 84' 10 years ago. I did a local 5 Mi in 35' last year without specific training. Felt okay, but did I enjoy it? I am not sure.
Your legs are going to hurt you know!
Hill running and riding fixed seems to have a bit of an overlap.
Running downhill is a fairly specific skill, you gotta practice it. I don't have it... a friend who does is an absolute streak. Cadence and a lack of fear seem to factor.
It's a dumb trick to offer advice without actually seeing you in action, but I'm going to do it anyway ...
There are two tricks to running downhill quickly - keep your weight forward and look well ahead .
Not rocket science and much easier to say than implement, becos' most people have a genuine and sensible reluctance to "let themselves go" feeling that they will be out of control and also that they quite want to see what they are putting their feet on next.
Tight tendons/muscles are unlikely to be a factor - most hill/fell runners I know are pretty inflexible!
It's a dumb trick to offer advice without actually seeing you in action, but I'm going to do it anyway ...
There are two tricks to running downhill quickly - keep your weight forward and look well ahead .
Not rocket science and much easier to say than implement, becos' most people have a genuine and sensible reluctance to "let themselves go" feeling that they will be out of control and also that they quite want to see what they are putting their feet on next.
Tight tendons/muscles are unlikely to be a factor - most hill/fell runners I know are pretty inflexible!
I would support Rich's comment to a point; I have always been told to run long strides, barely bouncing of the hill surface, looking ahead and planning one's course, and letting go. Hard to do.
Humans aren't very well designed for descending (monkeys climb down trees); running downhill seems like a massive increase in load on the joints, even done slowly. Not being competitive, and already suffering from running gently on the flat, I'm therefore inclined to descend very steadily indeed.
Crikey, that was a bit deep for me weekend elevenses! Sounds right though.Humans aren't very well designed for descending (monkeys climb down trees); running downhill seems like a massive increase in load on the joints, even done slowly. Not being competitive, and already suffering from running gently on the flat, I'm therefore inclined to descend very steadily indeed.
I'm not convinced that humans are that well designed for running at all, animals that stuck to using all four limbs seem to be better at it. I guess we had to learn to run on two legs to escape predators when we came down from the trees but now we are civilised we've realised it easier just to make them extinct instead.
By putting your weight forward running down hill and not resisting I think you actually lessen the impact as you are using the energy as momentum as you roll onto your midfoot and onwards towards the next step rather than absorbing the whole thud as you effectively stop between each footfall, probably by digging your heel in.NOW do you see why some of us are moving away from heel-strike? :)
NOW do you see why some of us are moving away from heel-strike? :)
NOW do you see why some of us are moving away from heel-strike? :)
I'll probably move away from that tomorrow on the half marathon. I'm not sure I'll make it otherwise, but I might try it if the heel strike starts hurting more than I think it needs to. I'm no Eddie Izzard.
NOW do you see why some of us are moving away from heel-strike? :)
I'll probably move away from that tomorrow on the half marathon. I'm not sure I'll make it otherwise, but I might try it if the heel strike starts hurting more than I think it needs to. I'm no Eddie Izzard.
Most useful half-marathon survival tip I've read is: 'If you don't think you're running too slow you're almost certainly running too fast'. :thumbsup:
By putting your weight forward running down hill and not resisting I think you actually lessen the impact as you are using the energy as momentum as you roll onto your midfoot and onwards towards the next step rather than absorbing the whole thud as you effectively stop between each footfall, probably by digging your heel in.NOW do you see why some of us are moving away from heel-strike? :)
I'm not convinced that humans are that well designed for running at all, animals that stuck to using all four limbs seem to be better at it. I guess we had to learn to run on two legs to escape predators when we came down from the trees but now we are civilised we've realised it easier just to make them extinct instead.
I'm not convinced that humans are that well designed for running at all, animals that stuck to using all four limbs seem to be better at it. I guess we had to learn to run on two legs to escape predators when we came down from the trees but now we are civilised we've realised it easier just to make them extinct instead.
You might like to read "Born to Run" by Christopher McDougall (http://www.amazon.co.uk/Born-Run-Ultra-running-Super-athlete-Tribe/dp/1861978235/ref=sr_1_2?ie=UTF8&s=books&qid=1267974067&sr=8-2) (coming out in paperback next month). He puts forward a very persuasive argument that humans are made to run, and that our bipedal approach gives us certain advantages over quadrupeds which allowed early man to be a very successful hunter and to range far and wide. Expanding on this argument he goes on to show evidence that most runners can continue to function at the same sort of level with little relative decline into their sixties. This cheered me up immensely!
Think I'll go do a marathon next.I'd give it a couple of days, if i were you.
That was jolly good fun. :D
That was jolly good fun. :D
Passed a few more on the last 250m giving it some welly to cross the line with 1:44:?? on the clock.
Luverly jubbly. :thumbsup:
Think I'll go do a marathon next.
Excellent result - up in the first 25% :thumbsup:
Which marathon then?
Excellent result - up in the first 25% :thumbsup:
Which marathon then?
Well, almost in the top 25%
I'm not sure which marathon. I think I'll do some more running first. I was glad to finish the half and I'm only doing it for fun.
I enjoy the marathon running experience but the training is a major turn-off for me. And I like running, despite lurking on a cycling forum I run more miles per year than I ride (this year may be different, but because I'm riding a lot more in addition to my usual running). All the long runs take up an enormous amount of time, not just the time doing them but the recovery afterwards. Paradoxically, just going out and running on the hills for half a day seems far less onerous.
I've got no excuse for not going for a run this afternoon. Remembered to bring everything I need and have no meetings to get in the way.
33 bloody minutes on a treadmill. Argh.
33 bloody minutes on a treadmill. Argh.
33 bloody minutes on a treadmill. Argh.
Is this the work gym?
If you're lucky, your treadmill overlooks the canteen where you can watch the tottie getting their lunch.
If you're unlucky, you'll be facing a blank wall, or worse still - an LCD TV showing corporate inspirational videos.
<thinks ... > I've read a lot about marathon training. And I consider myself "above beginner" in the theory of 30hr+ bike rides. So inevitably I find myself joining the two together ...I enjoy the marathon running experience but the training is a major turn-off for me. And I like running, despite lurking on a cycling forum I run more miles per year than I ride (this year may be different, but because I'm riding a lot more in addition to my usual running). All the long runs take up an enormous amount of time, not just the time doing them but the recovery afterwards. Paradoxically, just going out and running on the hills for half a day seems far less onerous.
I think it makes quite a difference whether you are racing the marathon or just running it. There seems to be an growing bunch of people just running marathons and ultras for the fun of it and not worrying about times much. Sort of audax for runners.
So I'm wondering whether, for those just wanting to finish a marathon, are those 16-20 mile Long Runs really necessary? Maybe you can do all the training on evenings and Sunday mornings, just like cyclists?
As you say, if you can run 13 miles and not feel broken afterwards then you should be able to finish a marathon even if it meets stumbling over the line with poo dribbling down your legs.I think I remember your first 200k ... ;)
As you say, if you can run 13 miles and not feel broken afterwards then you should be able to finish a marathon even if it meets stumbling over the line with poo dribbling down your legs.Longest run:
16-18M endurance run, taking drinks, walking 5 mins in every hour
Lots of St John's Ambulance presence at running races.
True, true, but then that's the problem comparing apples and oranges like I did.Lots of St John's Ambulance presence at running races.
Don't they get a lot of stick from the real St John Ambulance people trading on a misspelling of their name? ;)
Frenchie's got a point that it's a lot of bother preparing for a marathon, even a slow one which is the best I'll ever manage.
If you've not found them yet there are race calenders and reviews at Runners World (http://www.runnersworld.co.uk/default.asp?sp=&v=1) and at Fetch (http://www.fetcheveryone.com/) (you have to sign up but don't have to pay). Fetch is more a running community than a business and is also great for logging/planning training.
Roman Trail 10 miler at Chedworth for me in 2 weeks, loved it last year, friendly trail run with stream to splash through and a hill etc and 10 miles isn't very far at the moment. Then the Compton 20 in April which is really hilly and I shall strugle round, it offers the option of switching to the 40 miler at the 19.5 mile point - I most definitely won't be doing that :facepalm:
I reckon I could do a marathon now.
or work on the swimming and do an Ironman.
I'm enjoying getting my monthly 200 in at the moment
Think of these as the Audax of the walking world (although technically a race) where you have 48 hours to cover 100 (quite often) hilly miles. I did the Dartmoor 100 in 1984 and from experience, that is where the comparison ends with Audax as these events are far tougher - physically and mentally - than any Audax event I have done.
Inspired by Mr Izzard and devastated by recent poor performance on the bike, pro-tem I've switched to running to regain an exercise habit whilst I'm waiting for the weather to warm up. I'm not planning to run a Marathon every day for a month though, just my local 11km circuit, basically up and down the riverbanks between Chiswick and Hammersmith Bridge, and home. First time out was well over 1:30, now circa 1:15. I'll be happy to get it under an hour.
11km is more or less the distance of the outer path of Richmond Park, four laps of which is a smidgeon over the Marathon distance. I might have a crack at that in the summer. We shall see.
Currently on day 6 out of 6.
Hummers, if you were a less sensitive petal, I would ask a slightly personal question at this point:
Were you a lot ... lighter in your running glory days?
I think they would be the same as any Audax event if they were done along surfaced roads. But I think they are probably more like doing Audax distance rides on a mountain bike and off road. If you've ever been mountain biking you'll know how much harder it is to do the miles off road and usually with much more climbing.
You might find, as I have, that running around a lot doesn't help the bike performance one iota.
Noting Teethgrinders comments about ultra-distance walking events, the LDWA run a series of such challenges, one such event being the yearly 100 miler which is held in a different part of the country every year. This year's is in Scotland (http://www.ldwa.org.uk/news/news_story.php?news_id=296).... which sold out all 530 places in February.
... and being lighter is great on the bike.
Noting Teethgrinders comments about ultra-distance walking events, the LDWA run a series of such challenges, one such event being the yearly 100 miler which is held in a different part of the country every year. This year's is in Scotland (http://www.ldwa.org.uk/news/news_story.php?news_id=296).... which sold out all 530 places in February.
So it's about as popular as Audax (i.e. if you make a very rough comparison to 600+ entries). Nutters ...
Found the Julie Welch 100-miler book:
Long-distance walking: Iron in the soles -
Features, Health & Families - The Independent (http://www.independent.co.uk/life-style/health-and-families/features/longdistance-walking-iron-in-the-soles-1805596.html)
It's £17 !
(via the LDWA site. Which is bloody annoying on a small screen - reminds me why I like aukweb.net ! Oh, and the Audax calendar is much better. )
I think they would be the same as any Audax event if they were done along surfaced roads. But I think they are probably more like doing Audax distance rides on a mountain bike and off road. If you've ever been mountain biking you'll know how much harder it is to do the miles off road and usually with much more climbing.
I guess you'll have to find that out for yourself.
All I know is that there is no freewheel for your legs when you are on foot and whilst I am sure you are right about covering Audax distances off road being harder,
My mate Tom took almost the whole 48 hours to complete the same event but went on to do over 10 consecutive 100s, some harder than the Dartmoor 100 by quite a margin (Snowdonia 100 - 30000ft of ascent). In the end, he didn't bother to train for them because running, walking and cycling everywhere became a pivotal part of his life so 'training' meant nothing. He stopped the 100s in the end after a series of injuries led to him questioning why he was doing them - and not liking the answers.
I am very happy with the Audax stuff now as it offers a reasonable challenge, is more sociable, keeps me fit and I get to see some great countryside without killing or injuring myself in the process.
But yes, I'll have to suck it and see. I'm not sure I'll be able to manage a 100 miler this year though.
You say you're not anything like as fit as you used to be, but you were going very well on Porkers and Brimstone last year. You can get up the hills fast for a big chap!
But I want to find out for myself and it's something that appeals to me, so I'll give it a proper go. I wont suffer for doing it. If I stop enjoying it or start getting too damaged from it, then I'll stop. It's just a side show to my cycling which will always come first.
OK, you asked for it:
Climbing and fell running Hummers of yesteryear (http://i33.photobucket.com/albums/d96/HummersOriginal/hummersphone-1.jpg)
vs
Cycling Hummers (http://i33.photobucket.com/albums/d96/HummersOriginal/Titanic.jpg)
Best to get the inside track for 2011 as places go quickly and I think you still have to complete a recognised long distance event over 50 miles (in one hit) to be qualify for entry. I suggest you make contact with Arthur Vince on this score as I expect he's up on this stuff.
Here is a classic event that might still be open for entries this year:I remember reading about this one last year in Anna Finn's blog (http://annakatfinn.blogspot.com/2009/08/dorset-doddle.html), she gives the impression late entries may well be possible. I'm definitely not going to attempt this this year.
Dorset Doddle (http://www.btinternet.com/~hardy.annual/doddle.htm)
The fact that it is in Dorset, is referred to as a 'Doddle' and follows the undulations of the coast should give you an idea what to expect. :demon:
I have not done the event itself but used the route for training and for many years "the Dorset training day" would appear ominously in the calendar around Easter.
H
36min on the treadmill tomorrow. Bag packed so I can't forget anything (like shorts that fit or change of clothes). Ugh.
Here is a classic event that might still be open for entries this year:
Dorset Doddle (http://www.btinternet.com/~hardy.annual/doddle.htm)
The fact that it is in Dorset, is referred to as a 'Doddle' and follows the undulations of the coast should give you an idea what to expect. :demon:
I have not done the event itself but used the route for training and for many years "the Dorset training day" would appear ominously in the calendar around Easter.
H
those LDWA events look expensiveThere's always one! ;)
I seem to be on some kind of exercise rollercoaster this year. Today's run:Well done! 36min can't be far off 5k. Free entry 5k event every Saturday in Reading (http://www.parkrun.org.uk/reading/) I see, ride to the start makes a good warm-up :thumbsup:
Good news - 36min* running time (+some walking), no pain in muscles, joints or tendons
Bad news - I have my first running blister ever!
I could feel this coming on shorter runs this year, but I hoped the flesh was simply toughening up. My guess is that the new NB shoes are not exactly the same shape as the model they replace. This - combined with front-foot landings - has rubbed the skin on the inner edge of the ball. They do feel kinda tight in that area, right foot only.
I think I'll try my old shoes for a while, and get some new socks to replace the thread-bare pair. Maybe try some non-ortho insoles.
(What's the best short-term treatment for blisters?!?)
*Probably a PB for 2 years. I think.
LDWA events calendar here (http://www.ldwa.org.uk/challenge_events/events_list.php?list_option=N&list_type=F).
There is always the Dartmoor Oerambulation,
H
I never noticed the Dartmoor event allthough I never looked closely.
The one I linked to, I can probably get to and from with just one train and within 2 hours. Dartmoor would need a lot of travel time to and from the event.
Here is a classic event that might still be open for entries this year:
Dorset Doddle (http://www.btinternet.com/~hardy.annual/doddle.htm)
The fact that it is in Dorset, is referred to as a 'Doddle' and follows the undulations of the coast should give you an idea what to expect. :demon:
I have not done the event itself but used the route for training and for many years "the Dorset training day" would appear ominously in the calendar around Easter.
H
And you're welcome to it.
Took the fivefingers onto the treadmill for the first time today, to practice speedwork. All of a sudden the whole "increase cadence, shorten stride" thing -- and the move from a long forward stride component and lots of thigh power to a much shorter forward component and more butt power -- started to come together.
Because legs aren't over-extending to near lock, it's knee-benign too. :thumbsup:
Sorry, I meant the Dartmoor Perambulation (http://www.ian.kirkpatrick2.btinternet.co.uk/page3.htm) and it is not an LDWA event - think of it more as a perm.
A cracking walk nonetheless and it is worth meeting the person who set this up, Ian Kirkpatrick*, who is quite a character.
H
*Mention my name to Mrs Kirkpatrick at your peril.
And you're welcome to it.
Took the fivefingers onto the treadmill for the first time today, to practice speedwork. All of a sudden the whole "increase cadence, shorten stride" thing -- and the move from a long forward stride component and lots of thigh power to a much shorter forward component and more butt power -- started to come together.
Because legs aren't over-extending to near lock, it's knee-benign too. :thumbsup:
You are a very brave man or something like that :thumbsup:And you're welcome to it.I think I'm going to goI've gone for it. £6 entry for non LDWA plus £6 for the coach from Swanage to Weymouth in the morning. (The Doddle is from Weymouth to Swanage). Vague plan to ride down from London on Saturday, camp or stay at the Swanage YHA, run round (ha!) then train home Sunday evening. TBD.
I think I'm going to goI've gone for it. £6 entry for non LDWA plus £6 for the coach from Swanage to Weymouth in the morning. (The Doddle is from Weymouth to Swanage). Vague plan to ride down from London on Saturday, camp or stay at the Swanage YHA, run round (ha!) then train home Sunday evening. TBD.
.... and I now have a pass to enter this event.
£85
Oh dear, what I done?!?!?!?
After 17 days on the trot (so to speak) I've missed a couple of days as I developed a sore heel, caused, I suspect, by lack of stretching. My calves were getting tight to the extent I was walking down stairs sideways first thing in the morning. I poppped down to the local Sweatshop for some advice on Saturday but the only thing the young chap who served me could suggest was to buy some new shoes which as they are a shoeshop was probably not unreasonable but I didn't feel like dropping £85 just then so I didn't. I'll see how things go from hereon. Apart from anything else I need to start alternating running with some cycling if I'm going to do some audax events this year.
Blurgh.
9 minutes of my HR being 190bpm is all I can handle. Must have the remnants of a cold. Only managed 26 minutes. Will do another 15 minutes tomorrow to top myself up, also playing 5-a-side on Thursday.
A wise friend of mine once said the way to avoid injury is not to do the same thing (exercise/sport) two days in a row. Eddie of course had his personal physio, not that he seemed to take much advice!
Oh dear, what I done?!?!?!?
After 17 days on the trot (so to speak) I've missed a couple of days as I developed a sore heel, caused, I suspect, by lack of stretching. My calves were getting tight to the extent I was walking down stairs sideways first thing in the morning. I poppped down to the local Sweatshop for some advice on Saturday but the only thing the young chap who served me could suggest was to buy some new shoes which as they are a shoeshop was probably not unreasonable but I didn't feel like dropping £85 just then so I didn't. I'll see how things go from hereon. Apart from anything else I need to start alternating running with some cycling if I'm going to do some audax events this year.
Maybe you shouldn't try and run everyday. Standard advice is always make sure you take your rest days and try to vary your running. Problem with YACF is too many cyclists and cyclists, audax ones in particular, always have to be different ::-)
I usually run 4 days a week: at the moment something like 5 miles easy, 5 miles hard(ish), 6 miles off-road hilly and a long run (also off-road hilly at the moment).
Nik
She recons it comes from having underdeveloped glutes, something Mrs mike thought was hilarious, given the size of my backside..
I think Andy is spot on (well, he certainly agrees with various physios I've used!).She recons it comes from having underdeveloped glutes, something Mrs mike thought was hilarious, given the size of my backside..
The famous underdeveloped medial glutes again!
Medial glutes are the outside part of your arse -- it seems preposterously common for cyclists to have epic, mighty main glutes (they're a power muscle after all) but mimsy weak medial glutes. After all, we're strapped in, and it doesn't take much power to keep our knees from flapping around.
Running with a slightly wider stance than feels natural will really activate the medial glutes.
Weak medial glutes, alas, lead to ITB problems and all sorts if you run lots.
Interesting, how about these ?Yup - No2 is the one I can vouch for. No need to strap on a weight unless you're a big guy (I don't think endurance cyclists need a LOT of strength in that muscle).
Targeting the Gluteus Medius (http://www.bodyresults.com/e2gluteusmedius.asp)
Barefoot run is up to 3.5km now. Getting the hang of a faster turnover and shorter strides thanks to the treadmill work. :thumbsup:
Cracking stuff Nik!
(I rode round to Goring at lunchtime - if I'd known I'd have headed to the Hendreds instead.)
This thread has a lot to answer for with discussions of LDWA events, "audax" running and ultras in general. I've stumbled on the UltraMarathonRunning.com (http://www.ultramarathonrunning.com/) website which as well as events also has links to training advice (http://www.ultramarathonrunning.com/training/index.html), and in particular was taken by the UltraLadies' 50km advice (http://www.trailrunevents.com/ul/schedule-50k.htm) which suggested that even an ordinary mortal such as myself could do it. So far I haven't entered anything, but have spent some time arguing with myself why I shouldn't rejig this year's training targets to run an ultra - next year is soon enough...
Brighton Marathon this Sunday, not enough training, going to be interesting ;D
Meanwhile down at the short end of the course, it's time for a goal for the week: This 5k run loop (http://maps.cloudmade.com/?lat=50.710347&lng=-3.52232&zoom=15&directions=50.71662368543091,-3.509702682495117,50.706623277954606,-3.515496253967285,50.70944969633572,-3.5207748413085938,50.71469442508667,-3.5266971588134766,50.70993886683449,-3.5173416137695312,50.71643348019332,-3.5097885131835938&travel=foot&styleId=1&opened_tab=1) inna lunchtime barefoot stylee. Not worried about time, Just Do It.
Brighton Marathon this Sunday, not enough training, going to be interesting ;D
What is your thinking for your triathlon - will you swap shoes or use toeclips and keep the vffs on all the time (could you swim in them)?
It was excellent! I plodded round the course in 5hrs 5 mins. Which I'm more than happy with given the level of training, and extra weight I'm carrying ;D
It was a great marathon, weather was a bit too sunny, but with only 10 thousand runners, and massive crowds lining almost the entire course it was a great experience.
I actually thought it was far better than the London marathon.
I'm not convinced that humans are that well designed for running at all, animals that stuck to using all four limbs seem to be better at it. I guess we had to learn to run on two legs to escape predators when we came down from the trees but now we are civilised we've realised it easier just to make them extinct instead.
You might like to read "Born to Run" by Christopher McDougall (http://www.amazon.co.uk/Born-Run-Ultra-running-Super-athlete-Tribe/dp/1861978235/ref=sr_1_2?ie=UTF8&s=books&qid=1267974067&sr=8-2) (coming out in paperback next month). He puts forward a very persuasive argument that humans are made to run, and that our bipedal approach gives us certain advantages over quadrupeds which allowed early man to be a very successful hunter and to range far and wide. Expanding on this argument he goes on to show evidence that most runners can continue to function at the same sort of level with little relative decline into their sixties. This cheered me up immensely!
I'm not convinced that humans are that well designed for running at all, animals that stuck to using all four limbs seem to be better at it. I guess we had to learn to run on two legs to escape predators when we came down from the trees but now we are civilised we've realised it easier just to make them extinct instead.
You might like to read "Born to Run" by Christopher McDougall (http://www.amazon.co.uk/Born-Run-Ultra-running-Super-athlete-Tribe/dp/1861978235/ref=sr_1_2?ie=UTF8&s=books&qid=1267974067&sr=8-2) (coming out in paperback next month). He puts forward a very persuasive argument that humans are made to run, and that our bipedal approach gives us certain advantages over quadrupeds which allowed early man to be a very successful hunter and to range far and wide. Expanding on this argument he goes on to show evidence that most runners can continue to function at the same sort of level with little relative decline into their sixties. This cheered me up immensely!
I've been reading 'Born to Run', a great book, much more 'Feet in the Clouds' than 'Runners Handbook'. Very engrossing, a proper story with a plot rather than a load of training blurgh - highly recommended :thumbsup:
I was getting very tempted to throw all my shoes in the bin, run the trails and go to work barefoot (do they do steel toecap VFFs?).
having had damn sore shins the last few times I've run, and having to not run for the past 2 weeks, I finally made it to a physio last night. Really interesting process, checking flexibility and mobility, seeing how I stand then watching me run round a track.
Seems I am very flexible 'for a cyclist', but rotate both of my feet over to the left, stand and run with my left foot directly under my body and right foot out to the side slightly, walk and run with my feet too close together and run 'from the knee rather than from the hip'.
She recons it comes from having underdeveloped glutes, something Mrs mike thought was hilarious, given the size of my backside..
So lots of arse-building exercises for the next eight weeks :)
having had damn sore shins the last few times I've run, and having to not run for the past 2 weeks, I finally made it to a physio last night. Really interesting process, checking flexibility and mobility, seeing how I stand then watching me run round a track.
Seems I am very flexible 'for a cyclist', but rotate both of my feet over to the left, stand and run with my left foot directly under my body and right foot out to the side slightly, walk and run with my feet too close together and run 'from the knee rather than from the hip'.
She recons it comes from having underdeveloped glutes, something Mrs mike thought was hilarious, given the size of my backside..
So lots of arse-building exercises for the next eight weeks :)
update..
have been gradually building up distance, starting off at 3 minutes run / 1 minute walk for 20 minutes, concentrating on keeping my feet a bit wider apart and trying to push rather than pull (if that makes sense).
& its going really well! just back from 9 miles in 90 minutes, which was 11 x 7 minutes run, 1 minute walk. A beautiful run, could have gone a bit quicker but wanted to make sure I didnt explode before the end. No shin pain at all, just tired legs.
I dont want to push my luck so will do some short sharp intervals or hills for the next week or so then got a triathlon in <gulp> Keswick in a fortnight so that'll be a nice hilly 10k test.......
There is a chap I often see round my end of Oxford running barefoot. I would say he was a Rastafarian but I'm not sure, he's often to be seen running in some sort of ceremonial gear - sort of leopard skin judo suit with matching flowerpot on head and voodoo stick. He is a strong, elegant runner and makes quite a sight.
I've seen him on and off for years but actually bothered to look at his feet the other week and his heals do seem to stop just before touching the ground.
Feet can get pretty tough if you walk barefoot a lot. I used to go round barefoot a lot in my late teens and don't remember injuring myself. We would stand at the bus stop on the way to the pub and I'd grind out my fag butt on the tarmac with bare feet - it'd get some great looks from the old dears. God I was an obnoxious git!
2 barefoot runs - 4x2mins around the football club's training pitch - in the middle of 'normal' runs. Felt bloody fantastic, no ill effects so far.
Did a cautious recce of the loop with shoes on first, then went for it. At this stage the slightest bit of hard earth sends alarm signals through my feet, if I tread on a stone I shall probably faint. If it wasn't for budget issues I'd buy some VFFs right now.
Now upto 30mins (plus a little cautionary walking). Using the old shoes to avoid blisters. Dorsal pain went away following:
- rest
- use of inserts to raise my heel while walking
- new orthotics, as recommended by podio, in running shoes.
I guess I need new shoes that fit differently to cure the blister issue. Why are the VFFs so expensive?!? Might buy some cheap/light racing flats instead ...
Can't I go full african and run in some cheap sandals? This site suggests I can:
Barefoot Ted's Adventures: Huarache Running Sandals: Kits & Custom (http://barefootted.com/shop/)
Anyone found anything similar?
Meanwhile:
These are NOT Vibram Five Fingers! Spotting Fakes, Counterfeits, Knock-Offs, and other Pirated, Black Market Five-Toed Shoes (http://birthdayshoes.com/these-are-not-vibram-five-fingers-spotting-fakes-counterfeits-knock-offs-and-other-pirated-black-market-five-toed-shoes)
Sure you can - and as soon as I find a sheet of rubber in a skip, I'll give it a go. :thumbsup:
Sorry Nik! Best not to worry, just use the things, nothing to lose.
(And note that some copies come from the same factory :thumbsup:)
Sure you can - and as soon as I find a sheet of rubber in a skip, I'll give it a go. :thumbsup:
I think it said old car tires were the proper stuff in 'Born to Run' :thumbsup:
Way too flimsy, surely? Practically fake-vff sole! ;)
You can read about our experiment in cycling as training for coastal walking:Here is a classic event that might still be open for entries this year:
Dorset Doddle (http://www.btinternet.com/~hardy.annual/doddle.htm)
The fact that it is in Dorset, is referred to as a 'Doddle' and follows the undulations of the coast should give you an idea what to expect. :demon:
I have not done the event itself but used the route for training and for many years "the Dorset training day" would appear ominously in the calendar around Easter.
H
Still open for entries. Apparently.
I keep forgetting that unlike bimbly jogging, forefoot-style running is advanced, by which I mean that if you stop doing it for a few weeks, it'll utterly spank you when you restart.
As Captain Restarto, of the Good Ship Lets-Try-That-Again, this bites. :facepalm:
Another half hour run this lunchtime. Going to try to beat my #camfunrun PB on Friday.
Went for a slowish run with my neighbour. 16km in 1m23s. Furthest I've run about 6 years - felt great.
FM:
If you can run OK for 15km, this might well be a muscle-fatigue/posture thing. So fixable by a physio. I stress might, as you don't give any details, but I thought I'd try to be positive!
Well run FM :thumbsup:
(I believe it's pretty rare for a woman to win a mixed sex running race so I bet she was chuffed.)
Just seen the official times for the 10k on Sunday - 40.49 for me. Pretty happy with that at this stage in the season, even with the fracture!
Just seen the official times for the 10k on Sunday - 40.49 for me. Pretty happy with that at this stage in the season, even with the fracture!
Ow :facepalm: - think I'd rather have JJs 9 minute mileing and no injury myself - hope it heals quick and you can can resist the urge to run on it before it's fixed.
The inaugural Abingdon Parkrun (http://www.parkrun.org.uk/Abingdon/home) 5k is going to be held at 9am Saturday 7th May so I'm planning to give it a goNik:
...
The inaugural Abingdon Parkrun (http://www.parkrun.org.uk/Abingdon/home) 5k is going to be held at 9am Saturday 7th May so I'm planning to give it a goStarted registering; bit puzzled by how they will use my "memorable phrase". Will it be like a nickname? Will I be stuck with it?
...
Help with registration
Registration Page
...
Memorable Phrase
Please enter a word or phrase that we can use to uniquely identify you at our events in addition to your name. Remember this is not a password; it is visible to the volunteers who record your finish position at the events and is used to make sure we credit runs to the right runners. It should be a minimum of 5 letters. Please do not use your name or you local parkrun as a memorable phrase; we will already know this from the other questions.
QuoteHelp with registration
Registration Page
...
Memorable Phrase
Please enter a word or phrase that we can use to uniquely identify you at our events in addition to your name. Remember this is not a password; it is visible to the volunteers who record your finish position at the events and is used to make sure we credit runs to the right runners. It should be a minimum of 5 letters. Please do not use your name or you local parkrun as a memorable phrase; we will already know this from the other questions.
I expect all will become clear on Saturday!
(I think I might go for RaminphrikeshDidIWin )
Can you please clarify - do we need to printout and take our "personal barcode" with us?You usually shouldn't have to use the memorable phrase. I think it's just in case there's a problem scanning your barcode, the phrase confirms who you are (and not someone else of the same name).
EDIT: doh! Yes we do - all explained in the (huge) FAQ.
Started registering; bit puzzled by how they will use my "memorable phrase". Will it be like a nickname? Will I be stuck with it?
Can you please clarify - do we need to printout and take our "personal barcode" with us?You usually shouldn't have to use the memorable phrase. I think it's just in case there's a problem scanning your barcode, the phrase confirms who you are (and not someone else of the same name).
EDIT: doh! Yes we do - all explained in the (huge) FAQ.
Started registering; bit puzzled by how they will use my "memorable phrase". Will it be like a nickname? Will I be stuck with it?
If you get the weekly parkrun newsletter it has a link to your profile, which lets your change your memorable phrase etc.
Results are up, Nik. Pretty shocking - took them at least 6 hours.
(And you still dont' appear to have won.)
There's a post in here somewhere (or on yACF somewhere) about starting running that mentions the recommended rate of increase in distance etc - can anyone point me to it? Search failed.I'm not sure about the post you mean, but the usual advice for running is don't increase your milage by more than 10% each week. That should limit the risk of injury. See for example: The 10-Percent Rule (http://www.runnersworld.com/article/0,7120,s6-238-267--1051-0,00.html)
blisterception
The inaugural Abingdon Parkrun (http://www.parkrun.org.uk/Abingdon/home) 5k is going to be held at 9am Saturday 7th May so I'm planning to give it a go (provided I'm not totally crippled by next weekends Brevet Cymru).Did my first one on Saturday. (thanks to Nik & other helpers!). Numbers were down to 30-odd, but I gather there were competing events locally that day.
From what I can gather Parkruns are free, timed, 5 kilometre running events that seem to be such a great idea they are springing up all over the place. They are 'all comers' events but it's polite to let the organisers know if you expect to take more than 50 minutes.
Already loads in London and more local to me in Reading, Swindon and Milton Keynes (not that I've done any of these). It's sort of a local volunteers supported by strong national umbrella organisation set-up (bit like audax). You have to register (for free) on the Parkrun (http://www.parkrun.com/home) website and get your barcode which works for any location.
This running lark is pretty fun, though I have hit a problem - how should I be landing my feet?
There is a lot of stuff out there promoting landing on the ball/middle of the foot, which is what I tend to do. However, there is also a lot of stuff saying land on the heel and roll your foot through the step.
This running lark is pretty fun, though I have hit a problem - how should I be landing my feet?
There is a lot of stuff out there promoting landing on the ball/middle of the foot, which is what I tend to do. However, there is also a lot of stuff saying land on the heel and roll your foot through the step.
The emerging standard seems to be to go mid-foot. The previous generation of trainers were designed for lazy, inefficient back-foot running, and there are extremists at the other end who believe we should all be fore-foot running, but most people seem to find that the mid-foot style works - it does for me. I deliberately run fore-foot sometimes for training purposes, and cyclists should be able to do this more easily than runners, actually. The thing is, that it is a result of a combination of personal physiolgy, practice and training. If you really want to get it right, you should have your gait assessed by a qualified coach or trainer, and go from there.
This running lark is pretty fun, though I have hit a problem - how should I be landing my feet?
There is a lot of stuff out there promoting landing on the ball/middle of the foot, which is what I tend to do. However, there is also a lot of stuff saying land on the heel and roll your foot through the step.
The emerging standard seems to be to go mid-foot. The previous generation of trainers were designed for lazy, inefficient back-foot running, and there are extremists at the other end who believe we should all be fore-foot running, but most people seem to find that the mid-foot style works - it does for me. I deliberately run fore-foot sometimes for training purposes, and cyclists should be able to do this more easily than runners, actually. The thing is, that it is a result of a combination of personal physiolgy, practice and training. If you really want to get it right, you should have your gait assessed by a qualified coach or trainer, and go from there.
I am thinking of booking into a gait analysis session as a Runners Need has just opened close to where I work.
I've thought more about how I'm landing and practised a 5k run landing on my heels. It didn't work very well - I could feel a quick surge of pressure under my kneecap on every strike, that went away to be replaced by the pressure surge being felt in my calves and thighs when I reverted to my normal mid-foot plant.
I've decided that since a short stride mid-foot plant is what I do without thinking and doesn't leave me with sore knees, I'm probably onto a winner and should't change anything.
Hmm. Well I got 18 hours into my non-stop triathlon, but after 3 two-hour running sessions my knees couldn't take anymore, even though I had been running very, very slowly. I guess it was a combination of running on concrete pavements and the fact that my knees just aren't capable of taking that kind of punishment any more because of all those years of football and judo. This means I am really going to have to give up on any ideas of marathons or Ironman. The swimming, on the other hand, was great. But that's for another thread...
Hmm. Well I got 18 hours into my non-stop triathlon, but after 3 two-hour running sessions my knees couldn't take anymore, even though I had been running very, very slowly. I guess it was a combination of running on concrete pavements and the fact that my knees just aren't capable of taking that kind of punishment any more because of all those years of football and judo. This means I am really going to have to give up on any ideas of marathons or Ironman. The swimming, on the other hand, was great. But that's for another thread...
Impressive achievement nonetheless, well done.
Right - I've just been out for my first run in the best part of 2 decades. Even prior to that I've done very little since leaving school, where I was a crap cross country runner - obligatory for those averse to rugby or hockey.
Why?
- I feel the need to be able to burn some calories more conveniently or predictably than I can on the bike.
- I feel the need just to check that I can still actually run.
- I might, just might, do a bike / ru duathlon thing with a colleague from work. The minimum run distance is 5km; 10 km is totally unchartered territory for me.
So - 2.5 km according to gmapspedometer, no hills but gentle rises / fall, in 15:46 - but that includes walking to the end of the street. And getting in and out of the flat. Still, it's 10 minutes a mile :-[
Felt ok - definitely could have run further. Felt that my breathing wasn't keeping up with me after 500 m or so, but I suggested to myself that if I slowed down a bit this might improve, and it did. So it was a sort of jog, really, at a pace that I could maintain, while I tried to remind myself or learn what sort of posture works well, how to place my feet etc. Mild "stitch" about half way that went away and returned a bit towards the end when I picked up the pace a little.
Pains: lower part of calf muscle on both sides feels pretty tired; top part of shins on the outsides.
So - increase the distance or increase the pace?
And can someone suggest a few not too time-consuming post run stretches?
Neither!!
Stick to the same run for a good 2 weeks and forget about the pace, it will slowly rise all by itself.
Top tip for avoiding bone and joint grief = run on grass while you build up your strength - it's a lot easier on the joints than running on roads.
Top tip for avoiding bone and joint grief = run on grass while you build up your strength - it's a lot easier on the joints than running on roads.
Having read the same thing, when I re-started running, I actually found the opposite was true.
I found the uneven footing and effort of stabilising my feet running on grass in the park was much more wearing on the ankles and uncomfortable on the knees than running on the smooth flat tarmac of the path round park.
Last year my personal Trainer got me running until I damaged my hamstrings. The physio asked why I was running. It does nothing for cyclistsIt makes them better runners.
Land on the FRONT part of the foot???
Has anyone here done any 'barefoot' running?This was a hot topic back in ... err hang on... Feb 2010 on this very thread!
Has anyone here done any 'barefoot' running?This was a hot topic back in ... err hang on... Feb 2010 on this very thread!
(and going by web forums and people I meet, the idea isn't going away)
For those who say the Cross training doesn't work, I did the 105km ride of the falling leaves last weekend, with my only training on the bike being my 10km commute and a couple of 20km extensions to it in 6 weeks, the only other ride this year being 45 km. However, I've been keeping the running going with a 7-10km run at least once a week.Not many people doubt that SOME of the training effect transfers. Unfortunately your data doesn't prove much.
More barefoot running preaching:
http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?_r=2&pagewanted=1
I've started running/jogging recently. Never been a great runner as have always been heavyat 16.5st+
All the stuff I've read says to increase the distance by 10% a week, I was up to 6km on Friday.
Went out today and felt ok at 6km so kept going, managed to do my first 10 :thumbsup: and in under an hr!!
I've started running/jogging recently. Never been a great runner as have always been heavyat 16.5st+
Me too. But I still can't run for even 20 minutes solidly, and my knee really hurts if I run or even walk for too long.
How long is it supposed to take from utterly sedentary to being able to run (say) 10k?
I plan to do 3 runs a week, Tue - Thurs and 1 at the weekend. Last run was Friday so I had chance to do one today. Will not run again until Thursday now.
Don't know if it helped but I ran with compression tights on today, may all be in the mind ;D
Hope to get to a reasonable distance before the MK half marathon I've just signed up for in March :o
Rich
I've gone and entered the new MK marathon so it'll be good training.
I've gone and entered the new MK marathon so it'll be good training.
You can join Mr Abraham and AndyM from here on that one then :thumbsup:
I'm not that daft, yet ;D maybe next year ;)
It can be slow work learning to run comfortably, we can't all be Rich.A few of us might, though.
This does have a ring of truth - there's something about recumbent riders position that resembles running, at least on the more laid back ones.It can be slow work learning to run comfortably, we can't all be Rich.A few of us might, though.
From what I have heard from others, too: It is a recumbent thing. Riding a recumbent seems to train lots of the same muscles as running, so you can go from zero to quite impressive distances in a comparatively short time. And vice versa: Runners do really well on recumbents without suffering so much while "adapting".
Did the MK Parkrun today, followed TG around but couldn't catch him.
Legs were starting to slow on the last 2km, fastest 5km I've managed though in 25.50
Great turnout for the 2nd anniversary of the run here.
Official time was 25.34 "You finished in 106th place and were the 90th gent out of a field of 297 parkrunners and you came 19th in your age category VM40-44"
Next target is under 25mins!!
I've a place in the Great Bentley (nr Colchester) half-marathon this Sunday. Never done it before but it's a big event with 100s of runners. Anyone else in? or done it before?
I've a place in the Great Bentley (nr Colchester) half-marathon this Sunday. Never done it before but it's a big event with 100s of runners. Anyone else in? or done it before?
First 5km walk/jog of the year today! Didn't feel too puggled at the end of it either.... No doubt I'll be sair tomorrow though.... :thumbsup:Just trying to persuade myself to get out there for a few miles cross country, temperatures almost up to minus 2! I don't mind the cold legs and stuff - it's all that huffing and puffing sub-zero air that gets me.
Do they do bum bags suitable for this little lot or am I looking at some sort of back pack?The sort of bum bags used for hill running should do. eg Inov8 or OMM have a few styles and sizes. This kind of thing: http://www.peteblandsports.co.uk/trolleyed/12/17/161/index.htm
I've decided to have a go at running again, my weight loss is going OK but now I'm 10.5 lbs away from target it is getting tough. I think a change of tack is called for.
I think the only way I'm likely to do this is to run to work. Thing is how to carry my stuff?
The stuff in question is a large bunch of keys, a mobile phone. ID card on lanyard and my lunch. My lunch typically consists of one large banana, one apple and three tangerines/satsumas.
Might want to take my ipod as well.
Do they do bum bags suitable for this little lot or am I looking at some sort of back pack?
Apparently it was -7'c as I rode to today's parkrun - seems about right, as my breath had frozen in my buff by the time I started running! Lovely conditions for the actual run though.
Finally trusted my aging legs enough to run 'fastish' (as opposed to 'steady') from the off. Thankfully no twinges, and a PB (24:30 according to the MattC electronic timing system). Pretty knackered.
Nice to finally get below my 10mile bike time! Still a good minute behind Nik on the same course - oh well, something to aim for ::-)
How dare you sir!!!If you're running next Saturday you should definitely beat my time.
Half-marathon?!?
Great Bentley half postponed! Will have to go through the agony another day...had a great walk in the snowy woods today though.
Erm, easy online entries has just got me signed up for the Abingdon Marathon in Oct!!Nutter!!!
Always liked the idea of doing one, so now looks like the time.
Done 80km since Jan 18th, so have worked up to it. Also, its more of an ache than pain. There's a fair bit out there on changing to a mid sole strike and achy ankles, so I'm not worried. Just wondering how soon it will pass. Today was much better than the last two 10kms.Ah, righty-ho. Well I didn't know about ankle pains, but I did get achey calves for quite a while. So I can't really help you :P
Erm, easy online entries has just got me signed up for the Abingdon Marathon in Oct!!
Always liked the idea of doing one, so now looks like the time.
I am now on week three of the Couch to 5K programme.
The good news: My knee seems fine with the idea, as long as I'm on the treadmills at the gym.
The bad news: I'm still shit at running.
Did the MK Parkrun today, followed TG around but couldn't catch him.
Legs were starting to slow on the last 2km, fastest 5km I've managed though in 25.50
Great turnout for the 2nd anniversary of the run here.
Official time was 25.34 "You finished in 106th place and were the 90th gent out of a field of 297 parkrunners and you came 19th in your age category VM40-44"
Next target is under 25mins!!
Got a PB again this week of 23.33, it will start to get harder now ;D
Today was the longest run so far at 20.1km in 1hr47 Looks like an under 2hr 1/2 is on the cards all going well :thumbsup:
Absolutely NO running or anything high impact
Swimming is allowed, encouraged even, but neither free nor doable from my front door. It doesn't really burn enough calories, either (does it?) I'm fairly sure the physio (& my hip & knee) would object to walking with a pack, but I'll ask her next week.I think swimming is one of those sports that CAN burn tons of energy, once you're reasonably good at it (I'm not, but most people are, I suspect).
I think swimming is one of those sports that CAN burn tons of energy..otherwise sedentary people put on a swimming regime gained weight, compared to those given other exercise to do.
I think swimming is one of those sports that CAN burn tons of energy..otherwise sedentary people put on a swimming regime gained weight, compared to those given other exercise to do.
I fear that'd be me. Running never made me hungry, but cycling and swimming do.
I might investigate the leisure centre here in Fetfud. I could maybe run round the pool...
Can you get waterproof mp3 players & headphones?
I managed a 40sec PB at Wokingham Half yesterday, 1:44:03. Last few miles felt very hard work so doubt I'll be much faster at MK - think you need to stop slacking and make sure you beat me round Rich ;D
I managed a 40sec PB at Wokingham Half yesterday, 1:44:03. Last few miles felt very hard work so doubt I'll be much faster at MK - think you need to stop slacking and make sure you beat me round Rich ;D
Think the weather was a factor today, bitterly cold and rain turning to sleet after the ride.
You came in 4.58mins before me ;D
Managed 1.54.02 after stopping to have a pee just before the start of the climb up to the finish.
Rich
Milton Keynes half?
I was running in the Goring 10k yesterday and thanked my lucky stars I'd not entered a race longer than that. Too cold for just a shirt and shorts, I carried on through the finish line straight back to the changing area to get warm!
Swimming is allowed, encouraged even, but neither free nor doable from my front door. It doesn't really burn enough calories, either (does it?) I'm fairly sure the physio (& my hip & knee) would object to walking with a pack, but I'll ask her next week.
I struggle to swim front crawl for much more than half an hour.same here, but mainly because of boredom.
I'm an endurance runner and do very long events.
Who is in for what races next? I hope I might be back running marathons and ultras by the end of the year.
The major attraction of running for me is you can do a decent session in an hour, in pretty much any weather. It hardly seems worth getting the bike out for less than two (not to mention washing the damn thing every so often, and all the kit).
I think I'm just going to have to learn how ultra runners tape their feet and look after them generally. That seems to be a large part of the skill of going long.
Some people suffer badly with feet, others not so much.
Most of the events I have won have been 30-40 milers I think.That's not something I expect to be writing anytime soon!
What is it about racing in the rain that seems to dissolve brain cells? Isn't it obvious that cold_wind + rain => cold bodies after 40 minutes+ ?!? Has Audaxing turned me into a worrying old woman?!?
I've been reading some reports from the "Hard riders" time trials run on Sunday, mostly about an hour in duration - hardly anyone seems to have dressed for the weather. Perhaps for once riders should follow the continentals; "Cover the knees below 15 degrees"! I once had to give a rider some gloves at an April event before pushing him off.
You'll all catch your death I tell ya!!!
Managed to get round the Great Bentley half marathon yesterday - first time in years I've done one. It's a great course, really flat with just 2 bridges as 'hills'. Very well organised and a super 'goodie' bag at the end containing a glass paperweight with 3-d image inside of two runners - and I thought the heavy object was a brick!
Managed my best time for a half, 1hr 52mins - which of course is pretty slow for serious runners but great for an old gal like me. At 49 I thought I should give up running and take up long distance walking instead, but encouraged by yesterday I think I'll carry on into my 50s...and perhaps beyond..who knows? :)
Nice one Nic, I did a solo half today just running around the paths of MK making it up as I went.
Didn't feel that fast and kept a steady pace all the way round. Took 2 min's off the MK half time though :thumbsup:
Looking forward to the next ones I've booked up for, St Albans in June and another in MK in July.
Parkrun again yesterday, times come down to 22.37 this week :thumbsup:Apparently you've already ridden at least 514km; that's a lot of 5ks!
Enjoying the change and looks like I'll do more running than audax this year. Will get back to it next year I suppose ;D
Parkrun again yesterday, times come down to 22.37 this week :thumbsup:
Enjoying the change and looks like I'll do more running than audax this year. Will get back to it next year I suppose ;D
Sad to read that Micah True - the mysterious, minimalist trail runner 'caballo blanco' that shows MacDougal the ropes in 'Born to Run' - has been found dead.
http://www.theweek.co.uk/world-news/46121/body-runner-micah-true-caballo-blanco-found
Sad to read that Micah True - the mysterious, minimalist trail runner 'caballo blanco' that shows MacDougal the ropes in 'Born to Run' - has been found dead.
http://www.theweek.co.uk/world-news/46121/body-runner-micah-true-caballo-blanco-found
Yes, saw that too. Sad news.
Did an 11 mile run out on various tractor tracks yesterday, and my ankle was fine. I think I'm safe to conclude I'm fixed.
I'll hopefully be in for Abingdon too. Been injured so long my GFA time has run out so I'll be looking to get a championship start time for London as I've had to enter the ballot for the first time in forever this morning. Not happy about that!!!
Ohhhhhh sorry, Abingdon, yes. Got that in when it opened :) Always fills up stupidly fast.
As I was adding to the congestion in the queue for Furzton Lakemud bathcar park before the start I spotted Teethgrinder pedalling to the start.
I intend to get out and do some more regular running and hopefully build up to ultras. It'd be nice to actually go somewhere and see stuffThis is what I love about cycling. The only plus* for running is easier access to remote areas.
For me, running is mainly for racing anyway. But in terms of 'seeing stuff', ultras are perrrrfect for that. And no talent required fortunately :)Modesty is always admirable, but in this context it may undermine your argument somewhat!
Now can I interest you in joining my running club, the 100 marathon club? You only have 99 to go and it's full of people like you!!! You even get a nice blue vest.....
It'd take me a long time to run 100 marathons, if I ever do. If I went for that, I'd want to do it in under a year and even then, I doubt I'd think it that much of a challenge.
It'd take me a long time to run 100 marathons, if I ever do. If I went for that, I'd want to do it in under a year and even then, I doubt I'd think it that much of a challenge.
:facepalm:
Only toothy could write that! :)
A marathon is a marathon race, not a 26 mile training run!!!!!!
Don't runners do permanents like we do in Audax? :(isn't that called 'going for a run'? Only real saddoes would worry about points for that.
A marathon is a marathon race, not a 26 mile training run!!!!!!
I wouldn't call what I did on Sunday, "racing."
;D
Unsupported trail running with at least one overnight is what they call 'fast packing', not heard of people doing it in the UK - it sort of appeals to me but suspect it's a bit tougher than Audax (you don't get to sit down most of the time for starters).
Don't runners do permanents like we do in Audax? :(isn't that called 'going for a run'? Only real saddoes would worry about points for that.
Here is the only sport result that matters this year:
37 Matt 23:23
61 Nik W 25:29
I thought Nik would do better with all that training he did last week, but I reckon he did his best.
I can now retire happy.
She said no running for 3 weeks,Good grief, that's only 2 months away! I hope you're building up sensibly; maybe a marathon this weekend?
...Had no choice but to run the 12 miles to work and back, did I? Done it twice since, ...
So I just entered the Fairlands Valley 50km. Got to have something to aim for.
You guys train in very peculiar ways.
Nice choice on the Fairlands Valley one, hope the weather is kind that day for the BBQ!
Matt- what 'progress' are you after? Faster 5ks?Goodness no. :) Not remotely worried about speed. (The Parkruns are just a nice event I can do at a convenient time, and it's been motivating to see my time come down).
I'm rather jealous of a 50-mile week whilst injured!
My progress is a bit confused at the mo, despite my epic vanquishing of Nik last week. My legs are fine* on a 25min flat-out blast (HR160ave-ish), but if I try a steadier pace (HR 130-140) I can't manage 40mins without various pains of the type I choose not to push through.
This is off a few months of sporadic runs punctuated by big bike miles. I think I need frequency, so I'm aiming to run at least 10 mins, 5 times a week from now on - treat it like building up after injury.
(It's possible that my gait is more efficient when i run fast. So I'm doing some longer sessions as fast run-walk. )
*Tired/achy, but in healthy ways!
LOL, ok, fair enough. It's just that its quite hard to get it right from the book/internet/wherever you've found it!I do usually have more faith in professionals than Internet Experts. But I did a lot of reading about POSE, and it seemed that the only problems were from doing too much too soon (same with proper barefoot running).
I'd have to turn into a cyclist or something.Some are born cyclists, some become cyclists, and some have cycling thrust upon them ;)
I've used a rolling pin instead of these over-priced bits of foam and the like! (actually the foam is a bit easier to use - but prices are still crazy)
My turn: pain is right at the top of the calf muscle, outside, feels like where it attaches to the knobbly bit (which I assume is a bit of bone, maybe the head of the shin-bone?)The label 'F' on this slightly odd picture shows the rough location. Of course it stops as soon as I do, so it's hard to pin down, but it really does feel like the very top of the soft tissue just before you reach bone (a bone which sadly isn't visible in this picture!). Not in the body of the muscle, certainly not in the knee joint.
If I find a nice piccie I'll try to find the posh name.
Did my first Parkrun this morning. As expected, painfully slow but it will be interesting to see my times improve each week, I hope.
I made the mistake of setting off too quickly but you kind of get pushed along by the pack when it starts. I don't think I was the only one though, on the last lap I did manage to pass a few of the peeps who had dropped me earlier on.
Great fun. Highly recommended, particularly as it's free.
More physio. This time, the physio diagnosed weak "bum" and thighs to go with my weak ankles. Reckons I've got hamstrings "like rocks". I don't know if that is a good thing.
I'm doing the foam roller on the ITB, lots of calf and hamstring stretches, more ankle lifts, and some short lunges. She reckons I lack control, which combined with the tight calves and hamstrings, is the cause of the IT band problems.
She's saying no running, but both the physio and the PT at work reckon that's a bad idea. As you can imagine, theirs is the message I prefer. Did 9 miles in, 7 miles home on Friday with no ankle pain and only a mildly tweaky left knee. Trying to follow some sort of plan for the 50km in July, albeit skipping some short runs, and doing the long run and the tired legs run on the same day.
My turn: pain is right at the top of the calf muscle, outside, feels like where it attaches to the knobbly bit (which I assume is a bit of bone, maybe the head of the shin-bone?)The label 'F' on this slightly odd picture shows the rough location. Of course it stops as soon as I do, so it's hard to pin down, but it really does feel like the very top of the soft tissue just before you reach bone (a bone which sadly isn't visible in this picture!). Not in the body of the muscle, certainly not in the knee joint.
If I find a nice piccie I'll try to find the posh name.
(http://0101.nccdn.net/1_5/295/200/270/IT-band.jpg)
I am vaguely aware that the ITB reaches down to below the knee, and given that this has caused me knee problems while riding (now resolved, touch wood), I'm open to the idea that it's related :-\
2 weeks in plaster- I'm now on day 5 and getting frustrated. Have been going to the gym but its somewhat restrictive with what you can do!!!
2 weeks in plaster- I'm now on day 5 and getting frustrated. Have been going to the gym but its somewhat restrictive with what you can do!!!
Whenever anyone accuses me of having an exercise addiction, this will be used as a contrast to show I am within normal range.
I've been doing cardio on the arm bike and doing upper body weights/core- my foot isn't getting used, its just sitting sleeping in its cast.
I'd get nowhere near that pushing a buggy lol, but give me a few weeks and I'll take down the 22.xx buggy ;)
There is a lovely lady that does the Hampshire based ones with her huskies. She won the Newbury one on Tuesday in 18 mins with her doggies :)I think we all know that the dog "runners" are actually being pulled along - especially with something like huskies >:(
Being able to ride for 24hours (almost) non-stop makes it very frustrating to only jog for 40mins >:(
Mmmm, makes my 29:22 look even more pathetic. :-[ That was my first one though.
Which Forerunner have you got? There seem to loads of the blighters.
They are indeed, she's quite a bit faster with the huskies. The guy in 2nd who she beat on Tuesday really kicked off about it (its a parkrun FFS!!!!). The question has been asked of PSH (Mr parkrun) and he's quite happy for the dogs to run :)Got stuck behind a husky (and some bloke being towed) for the first couple of km. Then when they finished, the dog tried to take out half of the finishing funnel :facepalm:
I want a husky :)
I'm usually almost last in my age category, but towards the front of the ladies (this is completely unplanned, I promise).
Does anyone else use a footpod? Are they worthwhile?I do, coupled with a simple FR60. I run mostly for fun and to keep in shape, sometimes with friends, often alone on random routes. Without the pod I would not be able to compare effort to speed which in turn gives me a clue about my momentary fitness. I like a bit of book keeping for dailymile and to work out calorie allowances, too.
Woo! New PB - 22mins 36secs. That felt great!
So who did parkruns today?
Still in my stupid roboboot thing- seeing surgeon a week on Friday so hope to get it off then :) Hoping to find out how long it will be before running again. Marathons may be on hold though as I have big health problems (again) and will need treatment. Just feels like I'll never get back running properly. Fed up.
Milton Keynes Half Marathon today. My first run in over a month.
I arrived at the last minute and started at the back of the field which meant a mile or two of cross country running to get past the slow runners. My legs didn;t feel as if they'd recovered from the last 3 weeks of cycling and I could feel them after a mile. I thought I was in for a tough run but they were OK once I got into it. My feet blistered in the arches, as they do, especially with no recent running miles. It took me 2-3 miles to get into it and after 5 or 6 I really got into it, upped the pace and enjoyed it. But my lack of running miles caught up with me at about 11 miles and I slowed down again. Up to mile 12 and a went for it for the last mile.
I thought that the finish would be in the same place as the start and gave it the last bit of effort, only to find I had about 2-300m to go, now in oxygen debt from my efforts. ::-)
I slowed a bit, recovered a bit and launched my last attack.
1hr 49mins 40secs. My fastest of 3 this year by 2-3 minutes and about 7 minutes slower than my best.
Rich Forrest beat me by 2 mins 15 secs with his 1hr 47mins 25 secs.
Praise the Lord!!!!!!
I still don't Know if I'll get back to proper running, but finally, I ran a whole mile on Friday, and a whopping 1.5 miles today.
That 1st mile on Friday, a whole 7 minutes running lol was the best feeling ever
All running is proper, it's a proper sport :) it's just that 5/10ks aren't really my thing- it takes me that long to warm up!
I've been pondering what would be the cycling equivalent of a 5k run and I reckon a 10 mile TT would be about right. Funny, though - I've never really been tempted by the idea of a 10 mile TT, and yet since I've started doing Parkrun, I've found that 5k is very much my thing when it comes to running.In terms of time they line-up pretty well. You won't know about the 10miles until you try one!
Parkruns are easily accessable compared to even a club TT,I would say the difference is very small:
There's a good reader's letter in today's Parkrun email:
"Hello parkrun,
Having not realised that the Redcar parkrun was cancelled on Saturday 18th August, I along with around another 10 people turned up to a deserted Locke Park. Once we realised that the event wasn't on that day we decided to do the run anyway. We all dutifully lined up at the start line and off we went after a call of ready, set, go. Coming through to the finish line one of the more experienced (faster) runners was at the finish line with his stop watch shouting out our times as we went through whilst other runners had stayed to cheer us through the finish line. I am new to parkrun but I have to say this was easily my favourite parkrun so far.
Cheers,
Emma Bailey "
Makes me wonder why anyone needs barcodes, scanners, marshalls, finish funnels, websites, sponsors ...
Time fwiw was 21.40
Parkrun is a real bonus, cos I seem to be able to do 5km flat-out (i.e. pathetically slow by "runner" standards, but at least my heart-rate confirms I'm trying).
There seems to be no link between my running and my cycling experience. It's very odd.
I'm absolutely NOT build like a runner,(more like Obelix) but I started running earlier this year. I have just finished my first 1/2 Marathon today. Time is modest compared to many of you 2.30,31, but remember I'm still a fat git trying to loose weight.
I expect my relative performances to differ. I do more cycling, for one thing.QuoteThere seems to be no link between my running and my cycling experience. It's very odd.
That's normal, isn't it? You use different muscles, and use them in a different way, right? I have good base fitness thanks to the cycling, but my relative level of performance is much higher on a bike.
On a bike, most TTers have a PB average speed only slightly lower for 25 miles than 10.I'm fastest over 25 :P
the whole point of it is just to improve our own times.
Marathon runners who run say, 7 min miles for the marathon, typically train at 8mm for general running. It's not about trying to break times in routes on training runs!
His runs during the week (taking out the HARD sessions- tempo/intervals/marathon pace sessions) are all run at 7 min miling or thereabouts.
Actually, I take that back. I probably could break 17, but I *won't* because I bl**dy hate 5ks and I don't do 5k training!!! All those track sprint things, bleurgh.
TGLC, you should get into it lol!
So. With all these 5ks being done, who's doing a 10k?!
I reckon I could get down to 20 min if I did it regular. 17 if I did some training, maybe even 15 if I really got into it.
[Excellent, there's a delete post button ... ]
Don't get sucked in by the equivalent of mamil, Gandalf; if you've got a washing machine (or a wash-basin!) you've already got enough stuff!
Now that it's getting decidedly more autumnal and nippy, what does the neophyte runner wear?
...
How does treadmill running speed and difficulty compare to real life running?
If I get up to a decent pace on it am I likely to be able to reproduce that if I then started running outdoors?
...
How does treadmill running speed and difficulty compare to real life running?
If I get up to a decent pace on it am I likely to be able to reproduce that if I then started running outdoors?
i find it very similar (15kph is hard work both on the treadmill and outside)
Now I am no longer a 600k virgin, I think that running 150 miles is quite a lot harder than cycling 600k.....just my opinion though.
Did 15.08 miles in 1h59m on friday, with my work rucksack on.
Was chuffed as it's the furthest I've run so far, and I felt great. Legs have felt okay since.
I didn't even notice my foot. Its still not hurting. Proper painfree today.
[One interesting thing about this race was that the timing "chips" were printed on bits of paper, which you made into a loop and put through your laces. The timing "mats" however, were like bars 1cm high, 10cm across, proud of the surface - as one bit of the technology gets smaller, so the other gets larger!]
I'm on a cycling trip atm but still managed to sneak in a 5k yesterday- 18.37
so still heading in right direction which is the main thing
Ran in the Oxford Half Marathon today... I was pretty comfortable with a steady 1h29 pace
edit: just received the results; i've been awarded 5th place and the time of 20:25 doh.. next time under 20 - that's for sure! :demon:
Lol thanks, I'm still a way behind my pre-broken times though. I'll get back there one day I hope.
And good god no, with my stupid foot there is no way on earth I'm running anywhere in cycling shoes.
Today I went for a run. Felt crap, so did 10K.
http://my.digifit.com/site/share/workout/68acf3b8179311e291b2fff61a7a6b5c.html#.UH1h3LPKuJg
Today I went for a run. Felt crap, so did 10K.
http://my.digifit.com/site/share/workout/68acf3b8179311e291b2fff61a7a6b5c.html#.UH1h3LPKuJg
Good effort!
I've not heard of digifit before. Looks interesting. I've been using Strava but I'm going to start using Endomondo again because I've just discovered it syncs with myfitnesspal. There seem to be rather a lot of these personal tracker apps to choose from now.
Went out for another run myself at lunchtime - really felt the need for it after a pretty stressful morning at work. Did basically the same as yesterday but tweaked it slightly to avoid the crowded bits. Fantastic. Felt great afterwards. Really cleared my head nicely. I can't believe I'm actually properly enjoying running now. ;D
d.
The advantage of Digifit is that their iPhone apps can collect data using a bluetooth polar HR band that also works with equipment in the gym. They can import and share data with/from all sorts of other sources too. There is an ANT+ iPhone dongle that allows the app to use Garmin stuff like cad sensor, Gamin HR band and power tap also :thumbsup:
The advantage of Digifit is that their iPhone apps can collect data using a bluetooth polar HR band that also works with equipment in the gym. They can import and share data with/from all sorts of other sources too. There is an ANT+ iPhone dongle that allows the app to use Garmin stuff like cad sensor, Gamin HR band and power tap also :thumbsup:
[luddite]
Fascinating.
I wonder what it means. ???
[/luddite]
I've been thinking of getting an ANT+ dongle for my iPhone so I can use my Garmin HRM with the Strava/Endomondo apps. They are a bit spendy though. Maybe a Polar Bluetooth HRM is a better option...
If I could use the ANT+ dongle to upload data to Garmin Connect, I would definitely consider it worth having, but I don't think you can do that so it's strictly a luxury item on the wish list.
d.
If I could use the ANT+ dongle to upload data to Garmin Connect, I would definitely consider it worth having, but I don't think you can do that so it's strictly a luxury item on the wish list.Not tried it myself, but apparently you can use the Garmin Fit app with the Iphone ANT+ adapter, and it will automatically upload to Garmin Connect. https://buy.garmin.com/shop/shop.do?pID=104231
Today I went for a run. Felt crap, so did 10K.
http://my.digifit.com/site/share/workout/68acf3b8179311e291b2fff61a7a6b5c.html#.UH1h3LPKuJg
Good effort!
There are a lot of fitness apps and gadgets coming to market that will be BlueTooth compatible (maybe including bike power meters). Bide your time.
There are a lot of fitness apps and gadgets coming to market that will be BlueTooth compatible (maybe including bike power meters). Bide your time.
Straying off topic a bit now but I thought the point of ANT+ was its much lower power consumption than Bluetooth. However, I've just been doing some reading and it seems there's now Bluetooth Low Energy, which I guess will ultimately make ANT+ redundant - the Betamax of near field communication, eh, teethgrinder?
d.
Fidgetbuzz reckons someone my age should be going sub 40 minutes. Not for my first ever 10K, though!
Fidgetbuzz reckons someone my age should be going sub 40 minutes. Not for my first ever 10K, though!
Absolutely - go back a page - look at Lady C - 18 odd for 5 kms - and she is well off her best I believe.
So under 40 - should be a no brainer - 35 or 36 now you are running rather than "jogging"
50mins/10k is not bad at all for a fit non-runner - I'd be pleased with that myself, and I think I'm fairly close in age to SimonP. I reckon I might manage 45 minutes on a good day if I really pushed myself.
Sub 40 mins sounds rather ambitious but isn't beyond the realms of possibility. Might take a bit of work to get there though.
d.
<Makes note to check excuses for all the other ultras next year ...>
Saying that, running 100 miles over the Lake District sounds like a good weekend to me. If only I had the running legs...
Age-graded score for that time is 65.46, suggesting I'm getting faster.
Age-graded score for that time is 65.46, suggesting I'm getting faster.
or older.
edit: just received the results; i've been awarded 5th place and the time of 20:25 doh.. next time under 20 - that's for sure! :demon:
Age-graded score for that time is 65.46, suggesting I'm getting faster.
or older.
Not as fast as I'm getting faster. :P
I'm broken. Tried to do another 10km, warmed up jogging for a mile but pain from my left ankle so I stopped and limped back to the office (2.5 miles).
I think it's the peroneal tendon.
I'm broken. Tried to do another 10km, warmed up jogging for a mile but pain from my left ankle so I stopped and limped back to the office (2.5 miles).
I think it's the peroneal tendon.
Cheers guys - awesome work my Mr & Mrs zigzag, and tremendous effort by Oranj - I think I would be happy forever if I could go sub 3h30 on a marathon.
...
I stopped to re-tie both shoelaces :facepalm:
Damn - I got a place.
First real race - Woodcote 10k - done.
Also bought a pair of trail running shoes from the afore mentioned French purveyor of sporting goods, as I think I might try my hand at trail running, as pounding the streets is getting a little tedious...What's to lose Brian? They really are great events. :thumbsup:
Still in two minds whether to give Parkrun a bash - nearest one to me is at Cramond, Edinburgh.
As mentioned somewhere upthread, I've been getting a lot of post-run tightness in my calves, which a couple of you suggested was probably due to not "warming down" properly. I took this advice on board and looked up some stretching exercises. Following yesterday's lunchtime run, I did the first exercise listed on this page, repeating it several times for each leg:
http://www.theflexibilitycoach.com/articles/8_10_ways_to_stretch_tight_calf_muscles.htm
Wow. It really works. The difference it has made is staggering.
Boom tish! ;D
I recorded my best parkrun time yesterday since before I got ill...
Thames Trot for me yesterday. Ended up with 75km in 6:59 [Garmin Connect (http://connect.garmin.com/activity/268766482)].Your diversion towards Theale looks pretty funny on that map :P But I can see how it might have happened. 75km is a much nicer number anyway :thumbsup: Impressive pacing too.
I got seriously lost on roads I know well in Pangbourne, but in my defence the last-minute routesheet (changed to avoid all the flooding along the towpath) that was emailed out on Thursday had a right turn there which got changed to a left in the sheet handed out on the day and I hadn't noticed. I also managed a few small route errors later on too.
Sounds like your shoes are too small ZigZag. I've had my fair share of lost/black toenails over the years, but usually from bashing my feet about on trails and so on.
<...>
I'm gob-smacked! The very idea of running 75km! Well done.
Bruce Fordyce cuts flaps in the front of his shoes to avoid this problem when running the 90km Comrades [google him!].Sounds like your shoes are too small ZigZag. I've had my fair share of lost/black toenails over the years, but usually from bashing my feet about on trails and so on.
<...>
regarding the shoe size - i think they are the right size.. i've bought another pair of trainers (after a black toenail incident) with more room in the front and also asked for advise in a couple of specialist shops and they assured that i shouldn't get black toenails, but still got after next marathon >:(
i think there might be something else that's causing this issue, i've done a lot of reading about it and most suggest that shoes are too small. but there's ample room to wiggle toes, bigger trainers would just be too big.
and there's no easy way to test new trainers - i'd need to run a marathon distance to find out if they keep my toes happy.
i hope your ankle and knees heal/recover soon.
Fingers crossed they'll stay uncomplaining this time.:thumbsup: Crossing mine for you too.
Last night was a 5k TT, I wasn't mentally prepared for that, (and I'd have taken body pump/spinning a bit easier in the morning!) so really pleased with a decent 17.09.
Followed it up with a pretty good 18 miler before work today.
Out the door by 5am, jobs a good'un.
Did the NHS Couch to 5k+ "Stepping stone" podcast today. Quite a fast paced run, but rather enjoyable.I tried that for the first time today. Not a success. I just couldn't get onto the beats. Part of it was that the rhythm didn't feel natural for my running style and part was that I'm really not into that sort of music. Mind, it was also my first run for three weeks and my knee is playing up so it probably wasn't a fair trial.
Off to the Dundee Parkrun today. My first parkrun - what an excellent idea. It is quite a hilly course and downhills are not my thing, but I found my pace, struggled a bit towards the end on top of my third consecutive day of running having done very little.They're great aren't they :)
Wot no tail-runner?
Lots of long steady runs does actually make you faster :) I haven't done a timed event since January, and negligible interval stuff.
Edit 2: out of interest, I googled it and discovered that apparently, the default setting on Garmin devices is for sub-8min miles to be classified as running, and any slower to count as jogging. So David M is in line with Garmin's way of thinking, at least.There is some good news here: this means it's pretty unfeasible for me to 'run' a marathon. So I needn't worry about not meeting that particular challenge :)
Edit 2: out of interest, I googled it and discovered that apparently, the default setting on Garmin devices is for sub-8min miles to be classified as running, and any slower to count as jogging. So David M is in line with Garmin's way of thinking, at least.There is some good news here: this means it's pretty unfeasible for me to 'run' a marathon. So I needn't worry about not meeting that particular challenge :)
Er... most of my training runs are done at slower than 8min-miles! And most of our midweek Running Club groups are 8mm or slower - for 5 miles.
It may be a lot slower than we can race at, but I'd still call it "running" :(
(Perhaps by "run" you mean a racing pace? wodeva, it's just words I guess!)
My daughter who runs with Sittingbourne Striders, says thats OK Matt, its perfectly acceptable to jog one ;DThat's very sweet of her!
On the other hand, I think that with running - and I stress I'm still only beginning to understand all this - you really do need to run with a variety of gaits/speeds, and you need to run with your race 'gait' for a reasonable amount of time for perfect preparation. [but there's a load of overlap - I've done negligible sprint training this winter, just plodding, yet felt quite happy running km5 last week flat out. That's not to say that speed-specific training wouldn't have made me faster ... ]
No doubt someone properly qualified can tell me what bolox this is :)
On the other hand, I think that with running - and I stress I'm still only beginning to understand all this - you really do need to run with a variety of gaits/speeds, and you need to run with your race 'gait' for a reasonable amount of time for perfect preparation. [but there's a load of overlap - I've done negligible sprint training this winter, just plodding, yet felt quite happy running km5 last week flat out. That's not to say that speed-specific training wouldn't have made me faster ... ]
No doubt someone properly qualified can tell me what bolox this is :)
A friend of mine is a big fan of chi running, which - to over-simplify - advocates shorter strides and higher cadence. Since he has been following chi running principles, he has developed a very elegant running style and has got noticeably faster. He also gets fewer injuries. I think I need to look into it myself...
http://www.chirunning.com/
Those intrigued by the barefoot running thing might want a look at this 15 minute TED talk by Born to Run author McDougall (it's not new so you might already of seen it):
http://www.ted.com/talks/christopher_mcdougall_are_we_born_to_run.html
I'm not at all convinced he's got his evolutionary history right but I still find him quite inspiring.
"We are the biggest sissies in the jungle. Every other animal is stronger than we are — they have fangs, they have claws, they have nimbleness, they have speed. We think Usain Bolt is fast — Usain Bolt can get his ass kicked by a squirrel.” (Christopher McDougall)
A friend of mine is a big fan of chi running, which - to over-simplify - advocates shorter strides and higher cadence. Since he has been following chi running principles, he has developed a very elegant running style and has got noticeably faster. He also gets fewer injuries. I think I need to look into it myself...
http://www.chirunning.com/
Somewhere on this thread I posted some estimate for time-gained-per-kg of weight loss, wot I found on the internet. It seems to be pretty accurate over quite a range of people.
You gain a lot more time than you would on the bike, for similar weight loss. Could be good motivation for that diet.
Slightly OT: I've found that GPS watches overestimate running distance by a small amount. I've done comparison tests over routes with them mounted on the handlebars cycling, and on my wrist when running, and the handlebar mounted result is always much closer to my cateye computer result/measured off Gmap-pedometer. I'm wondering if your arm swinging to-and-fro adds some complication, especially as there's a running GPS out now which claims to smooth that out (a Suunto? I forget which one).
This can get irritating on longer races so if I'm racing and want accurate splits, I'll hit the lap button every so often when I pass a roadside distance marker to re-set the distances,
like the Town & Gown 10k the other week where I hit the "lap" as I passed the 5k point: Garmin Connect (http://connect.garmin.com/activity/311485703).
It's standard for a marathon to be 26.5 or 26.6 on the garmin. This doesn't mean the course is long. If I had £1 for the amount of times I've heard 'the course was long'...............
Regarding the weight calculator things, extra lbs make a huge difference. But it's not quite as simple as lose x lbs will make me x seconds faster. It's even there on the bottom of the calculator 'this calculation is based on the (unrealistic) assumption that the change in weight is not accompanied by any other change.' It makes a massive difference, but don't just assume at x weight you will run x time.
The 10K didn't happen - combination of a cold and rather painful legs. I'm not sure what the best approach is - to run gently on aching legs. To rest completely. or to just MTFU and get on with it.
parkruns are runs, not races - so I don't think anyone enforces accurate distances ;D
(plus they're off-road, so it's only really course PBs that mean anything, surely?)
I used to be in the cross-country team for my grammar school, and although we were aware of Hashing we considered it a bit of a posh toff's sport,Actually I was expecting something related to the hunting/shooting/fishing type culture, but they don't seem to be that sort at all.
Have you looked at Chi Running? I mentioned it upthread. My friend swears by it - since he adopted Chi Running principles, he claims to have both reduced injuries and increased speed. (I'm still a fair bit quicker than him though. ;D )
http://www.chirunning.com/
These Parkrun things. What are they like to take part in? Friendly? Ultra-competitive?
In the hottest weather, I found that wasn't enough and begged water from strangers in their gardens.
Some folk I know go round the morning or the evening before by bike, and stash bottles in hedges.
I thought it was de rigour to carry these:
All the ladies walking 'briskly' round Needham Lake have them. (I overtake them on my way back from the shop, but they must be doing it properly as they've trainers and water bottles).
<snip>
thought it looked like rather good fun!
<snip>
quite excited about The Beauty & The Beast trail marathon I'm doing in September.
You do not need a Garmin to avoid over-ambitious increases in distance.
Zombies (https://play.google.com/store/apps/details?id=com.sixtostart.zombies5k&hl=en). It's all about the zombies.
Which half have you signed up for Gus ???THe first 21,1 :o
had the most enjoyable parkrun yesterday after four months break - the first edition at southwark park!
"Southwark results for event #1. Your time was 19:02. Congratulations on completing your 11th parkrun and your 1st at Southwark today. You finished in 12th place and were the 12th gent out of a field of 150 parkrunners and you came 5th in your age category SM30-34. As this is your first run at this event we have set your PB."
Most controversial statement: there is little or no evidence to support the use of foam-rollers on IT bands :o:o
In other news: No1Daughter & I are doing our first parkrun this weekend. OMG, that's tomorrow. Yikes.
(Meanwhile, I resisted pointing out that I've been out injured for 5 months, yet have only missed a week off the bike ever, and that after 1400km-in-5-days.)
managed 39:59 so can't aim for "sub 40" next time. :facepalm:34:58. :D
I reckon I should be at least 5 minutes faster next time (in 3 weeks).
Runners are much more injury prone than cyclists, though. I've never been to a cycling event where the pre ride pep talk included "and when you're injured, don't forget you can still be involved as a volunteer".;D
About the most stressful few days at work imaginable; limited sleep; & post-stress recover sessions on Thursday & Friday night in a local tavern helped to give me my parkrun PB this morning :thumbsup:.
Thankyou guys yes I am hearing this, as much as I'd like to make do with what I have, or get some 2nd-hand Aldi running shoes, I should probably invest in something with a proper fit.Definitely. Some people scoff at the suggestion of proper running shoes, but proper expensive ones actually stopped my ankle hurting compared to the off the shelf Asics I bought at the now defunct JJB Sports. So there is merit to it. Besides once you have taken up cycling, what is £100 on a pair of shoes???
Lol, I'm still chuffed that I don't get lapped.
New pb - 32:41.
well done both!! i've got second worst time today (at least it's not pw!). still trying to find the reason why i'm lagging by 1min on my usual time.
How exposed is your ParkRun route? There was a decent wind blowing in East London today, so could that have had an impact?
Another Parkrun PB this morning. I now need a new goal now I'm sub 19 minutes :D.Well fboab is doing a harder workout than you. How about aiming for something that takes 32+mins?
Well fboab is doing a harder workout than you. How about aiming for something that takes 32+mins?
So maybe you fast boys need to do it marine corps stylee with stupidly heavy packs?
This morning's ride went thru Wallingford - "Caution Runners" signs. only saw 1 chap - walking and eating. I wasn't surprised when he said he was doing 100 miles :thumbsup:
(Moral: there's always someone doing something harder/longer/cooler than you.)
Speaking of profile, a race which flew under almost everyone’s radars, the second annual Piece of String run, took place over the weekend. It is, as the name implies, a race where the participants start not knowing how far they have to run to the finish. It wasn’t on TV or radio (perish the thought) but was easy to follow via Twitter.
It started somewhere in Berkshire on Friday morning and ended almost 130 miles later on Saturday night, with Terrence Zengerink and Ben Hall the joint winners. As crazy as the Piece of String sounds, to some it represents the ideal test of the mental side of endurance sport. None of the runners have any public profile whatsoever, but there is no doubting the size of their hearts.
Under the new rules, which come into operation on April 1 2014, athletes who run in transferred numbers in UKA-licensed road races without permission are to be disqualified. Both they and those who pass on the number will be subject to disciplinary action via the appropriate national organisation.Probably never enforced much below elite level, but interesting.
Many road races make arrangements for legal transfers of entries for those who wish to withdraw from the event and those seeking late entry, but unauthorised number-swapping is common and the bane of many organisers
Link in today's parkrun email to Jantastic (http://www.jantastic.me/)
It's a challenge to help motivate you to consistency. I'll enter, as I like that kind of thing, and it'll take me to the end of March which is when the cycling ramps up and the running will recede.
Apparently you can enter as a team.
Anyone interested?
(The 'prize' is entry to the London Marathon 2015. I'm sure I don't need to tell you I'll be passing on that, in the unlikely event I get pulled out of the hat)
Surely entering The Ballot would give you a better shot? ??? [IANA expert on the London Marathon!]
I wasn't sure about this at first, but I reckon it could be good extra motivation in the cold months ahead, so yeah, why not? Have you set up a team?
I've joined - just the motivation I need. Target is 3 runs a week.We need 6 in to score. Can I have 5 further volunteers? Team is yacf
I have joined, and although I'm not exactly sure how motivational it'll be, I've committed myself to 5 runs a week. Just you and me in the team at the moment, fboab.
Three runs a week is all I'm willing to commit to- I'd rather manage that consistently for the 3 months than aim higher and fail.
I'm really starting to enjoy it, now. It's a great feeling of freedom, more than I get on a bike at the moment. Maybe not more, maybe just different.
I've joined - just the motivation I need. Target is 3 runs a week.We need 6 in to score. Can I have 5 further volunteers? Team is yacf
I have joined, and although I'm not exactly sure how motivational it'll be, I've committed myself to 5 runs a week. Just you and me in the team at the moment, fboab.
Welcome Pippa, it's not been a while :)Am also aiming for 3 runs per week. Am I right in thinking distance/speed etc doesn't matter ???
Welcome aboard :thumbsup: . Yes, for the first bit of the challenge, speed and distance aren't important: http://www.jantastic.me/rules/ (http://www.jantastic.me/rules/), I think you can go through the whole challenge without worrying too much about that.
Am I right in thinking distance/speed etc doesn't matter ???It better not!
Can I have 5 further volunteers? Team is yacf.
Well done, BrianI - getting out there at all in current conditions is an achievement in itself.
Can I have 5 further volunteers? Team is yacf.
Done. 5 runs per week for me.
Well, the team seems to be coming along nicely, although I can't help thinking that Swiss Hat has given himself some running to do at the end of the week, with 6 to do by Sunday.
But boo to running generally. I'm really hoping by sticking at it, my view will change.I used to hate it, and generally hate doing things I'm utterly rubbish at. I can't even remember why I thought I'd give it a proper go this time. Might just have been for the Zombies, tbh.
what distance run would you call a workout?
What constitutes a run?
It’s really up to you but we think that as a minimum going for a run means your running gear on and completing a run or walk/run workout of one mile or more.
Putting your gear on and running first thing on a Saturday morning for one mile or more = a run
Running to catch a bus on your way home = not a run
Running to and from work, separated by a day in the office = two runs.
Running to the cafe, enjoying a brew for 10minutes, running home = one run.
Ultimately, this is an honesty based challenge. The real competition is with yourself. If you think it really doesn’t constitute a run, then it probably doesn’t.
Excellent! I was wondering whether you might score 120% for that, but it seems not.
Or is there a secret?
A wee run today, 4.36km in 33min 12 seconds (includes 5 min warm up / warm down) - need to figure out how to set endomondo to take this into account...
On the bike I need a couple of hours. No fun in the rain.
the flip-side is that you can get fit on a bike getting to work, or the shops, or a pub. For the most part your running session is wasted time.I'd dispute both those. If you think you're getting fit riding at 8-9mph for 15 minutes to the shops or to work, you're kidding yourself.
1) The ride to the shops is making you fitter than driving. Fact. But that's not what I meant, as you know - you can certainly get a useful workout on any commute. And you could certainly get fit doing a long hard ride to a pub. My point appears to stand.the flip-side is that you can get fit on a bike getting to work, or the shops, or a pub. For the most part your running session is wasted time.I'd dispute both those. If you think you're getting fit riding at 8-9mph for 15 minutes to the shops or to work, you're kidding yourself.
I run home from the station once a week. Takes an hour, as opposed to half an hour on the bike. I'm not alone in doing a running commute.
1) The ride to the shops is making you fitter than driving. Fact. But that's not what I meant, as you know - you can certainly get a useful workout on any commute. And you could certainly get fit doing a long hard ride to a pub. My point appears to stand.My point remains- just because you can doesn't mean you do! Very few people actually do get 'a useful workout' on a bike commute. Probably about as many as do a running commute!
2) Note the "most" in my post. Yes a few people do "running commutes" - but it's way more practicable to do on a bike. You can cover far more distance and carry more stuff. (As a ratio, how many running commutes do you know of vs cycling? ) You could take your half-hour bike commute and extend it to an hour. Or not, as you see fit.
So I refute your dispute!
My point remains- just because you can doesn't mean you do![did you make this point in your earlier post? I can't seen it ... anyway ... ]
that's why I only run once a week
Of course whatever happens in Central London is the most important thing. Case closed!
there aren't the facilities in the office to spend 15 minutes stretching
the flip-side is that you can get fit on a bike getting to work, or the shops, or a pub. For the most part your running session is wasted time.I'd dispute both those. If you think you're getting fit riding at 8-9mph for 15 minutes to the shops or to work, you're kidding yourself.
there aren't the facilities in the office to spend 15 minutes stretching
???
What facilities do you need?
My lunchtime post-run stretches involve use of the sandwich board outside Starbucks (for hamstring stretches), the edge of the kerb (for calf stretches) and a lamppost to hold on to for balance (for quad stretches).
the childish part of me wants to do ten to get the badge on Strava.
I know I covered 10km but the GPS didn't get signal until part way round, and as everyone knows, if there's no recording, it didn't happen.
You two with your glute and groin stretches remind me of the first para of this:
http://www.marathontalk.com/boyontherun/2013/11/27/how-to-be-a-running-poser/
You two with your glute and groin stretches remind me of the first para of this:
http://www.marathontalk.com/boyontherun/2013/11/27/how-to-be-a-running-poser/
(How can I do 9.4km in 56 minutes and not 5k in <32min? How does that work?)
Day two of couch to 5k. 4km in about 32 mins. Shin pain, interminable drizzle, and I accidentally stepped in a two-inch-deep puddle.
Still feel good though. :thumbsup:
Day two of couch to 5k. 4km in about 32 mins. Shin pain, interminable drizzle, and I accidentally stepped in a two-inch-deep puddle.
Still feel good though. :thumbsup:
How often does C25K require you to get ou?
Ah, I sort of guessed that but the website doesn't seem to say this. I was not prepared to download the schedule because there was all sorts of junk attached in the form of toolbars etc. so I decided that it might be unwise.
My own plan involves three dedicated session per week on foot. I did my first 'running' yesterday. :thumbsup:
I worked my way throught the Zombies 5k. It's the same thing, pretty much, 3 x a week, 8 weeks, walk-run drills with knee lifts, heel lifts and the occasional bout of skipping to make you feel even more of a twit, but does include a) your own music and b) a zombie laden story. There're quite a few couch-to-5k apps for Android (and presumably iThing).
Do you mean shin splints? What shoes are you running in and on what type of surfaces?
What constitutes "supportive" shoes will be different according to the individual's running style. The most sensible thing I've done running-wise was to go to a proper running shop and get a proper gait analysis to determine the right type of shoe for my style.
Yeah, but there's limited benefit in doing that as a very new runner, because your gait changes as you become more accomplished, no?
/Matt - admitted forefoot evangelist./out injured for months ;)
I was worse back in my heel-striking days!/Matt - admitted forefoot evangelist./out injured for months ;)
I can't talk, I just can't see me doing another 2 runs this week for Jantastic, my knee is completely fecked. I can't straighten it without pain.
All true, but On Balance - and if I was "starting again" - I'd go for the cheap neutral shoes option. Yes, in some ways it's an extra cost, BUT as you say, they do need frequent replacing anyway. If a runner finds he's bought the "wrong" shoes, he'll probably get much of their natural life out of them anyway.Yeah, but there's limited benefit in doing that as a very new runner, because your gait changes as you become more accomplished, no?
I suppose that in an ideal world where money were no object, you'd buy a pair of beginner's running shoes to suit your begginer's style, then move on to a different pair a few months later. But of course, money is an object for most of us.
Although my current running shoes are excellent, they're far from being a top of the range model, and even then I could only afford them because they were in the end of season sale. Like good bike tyres, good running shoes are very pricey for a consumable that needs frequent replacing.
.... Do your feet spread with age?
... it was quite an eye-opener about how fast some of the quicker vets are.
And I was getting faster, generally... which is what happens to every novice, for quiet a long time (until they plateau. or overtrain. or get injured... ) If you increase your total volume over time, then you improve more, and for longer before plateauing.
I think you're right, from a zero start everything is an improvement!And I was getting faster, generally... which is what happens to every novice, for quiet a long time (until they plateau. or overtrain. or get injured... ) If you increase your total volume over time, then you improve more, and for longer before plateauing.
I'm not criticising your approach - it's very widely recommended, and I can see why it would work well - just saying that it's VERY difficult to compare the 'benefits' of various different training approaches!
... I've got to a stage where I can now run for 30 minutes 3 times a week. ...
Anyhow I now want to start getting ... faster over 5km and certainly endurance (I can run for 30mins but it certainly isn't easy, especially the last 5mins or so).
...
Pippa you don't say what your 'budget' is. Do you only have 3x30mins per week? Or do you want to run more, but you're increasing volume with caution to avoid injury?
If it stops me getting bored and keeps me heading out, that's a win. If I get faster as well, that's a win-win.They say the best training plan is the one you actually stick to! :thumbsup:
But equally when I do a 2 lap parkrun, I don't want to get lapped by someone finishing before I've even done my first lap - that's just demoralising (yeah OK so he did 5k in sub 16 mins I think, and I did it in 33, but I'd like to at least finish my first lap before he's finished his 2).
Pippa, I sincerely hope you're not truly bothered by finishing toward the back end*.
But equally when I do a 2 lap parkrun, I don't want to get lapped by someone finishing before I've even done my first lap - that's just demoralising (yeah OK so he did 5k in sub 16 mins I think, and I did it in 33, but I'd like to at least finish my first lap before he's finished his 2).I only got lapped the first time. 'Not being lapped' is really quite a strong motivator... But our fast guys are slower than yours, I think. I only need a 16 minute first lap, not a 15 minute one. That minute is quite a lot!
Frankly, if I can get to running 5k in less than 30 mins, I will feel like a running goddess.Me too.
I'll be playing a joker for this week on Jantastic. Not due to injury or illness but to taper for the Steyning Stinger offroad marathon on Sunday 2nd. Looking forward to the run, hopefully the weather will be kind to get the best of the views from the Downs.
Either that or I'll just have to write off Jantastic.Welcome to my world.
Either that or I'll just have to write off Jantastic.Welcome to my world.
When's the best time for a last long run before a marathon. Have probably got the opportunity to do 20+ miles tomorrow morning but is that too close to the Sussex Coast Marathon 17 days later??
When's the best time for a last long run before a marathon. Have probably got the opportunity to do 20+ miles tomorrow morning but is that too close to the Sussex Coast Marathon 17 days later??
I reckon you'll be fine for ~20 miles in long, slow distance mode if that's what you've run previously. Then maybe 10-13 miles a week before the event at same pace. Just 1 or 2 short runs in the final week to keep the legs going. That's what works for me. Good luck with the run!
After a little break, C25K Week 3 Day 1 done.
I was a bit apprehensive, because I hadn't ran for a fortnight and was "stepping up" a level in the C25K plan, but it actually went really well. My shins didn't hurt and barely stiffened up, I was comfortable at a much faster speed than before, and my lungs/weight felt like the limiting factor rather than my shins.
23 miles today.Should I point out that your marathon is a lot less than 17 days after your 20+miler? No probably not ....
<...>
Pace was good so have probably done as much as I can do for the Sussex Coast Marathon on 17th. :smug:
20km brisk. Went well.
This morning I did my first half marathon; the Richmond 13.1. The most stressful part was getting to the start as SouthWest Trains cancelled the service from Waterloo. Thanks guys. However, a train to Kew Bridge & then a taxi saved the day by 20 mins. The race went well, despite almost being beaten by a guy dressed as a banana. I'm waiting for official timings, but somewhere around 1:24. The most painful part was the sports massage straight after the run from one of the St. Mary's students!
I'm waiting for official timings, but somewhere around 1:24.
http://crazyenglishtriathlete.wordpress.com/2014/03/23/a-long-distance-cyclist-turns-to-running/ (http://crazyenglishtriathlete.wordpress.com/2014/03/23/a-long-distance-cyclist-turns-to-running/)
Respect due, adamski & CET. Very impressed.
Just over 9 miles. ;D
Jantastic update:Nice summary, thanks Oranj.
It's over and YACF are the 19th of 303 "small team" (6-10 runners) with a score of 94.8% based on our top-three-quarters of runners in the team, which seems pretty good. Our top scorers were Adamski and SwissHat with 99.9% and 99.6%. For some reason jokers aren't showing up on our team stats although I know we played a few between us. I tailed off a bit towards the end of March which dragged the score down a bit, but Jantastic certainly provided good motivation to get out the door in the wet January we had. http://www.jantastic.me/runners-teams/ (http://www.jantastic.me/runners-teams/)
A fantastic ParkRun this morning, partly because I hadn't done a 10 km run beforehand, resulted in a sub 18 minute PB. Happy happy.Impressive!
############# GO ADAMSKI!!! ###############
Well done that chap, of all the people in that photo you are the only one smiling.His pacing* looks just tooooo good. 2h59min something ... I reckon he's a 2h40 runner really ;D
Have you gone under three hours before?
Great stuff!
Very even splits suggests more to come :thumbsup:
(There is also a separate "Championship start (http://www.virginmoneylondonmarathon.com/marathon-centre/enter-virgin-london-marathon/championship-entries/)" entry, but you have to be sub 2:45 (or 1:15 half) for that. Entry is even later in the year/beginning of the next)
:) :) Now in the pub.
For even more fells chatter - and a lot less "whose doing London?" and/or "What Gel?" - I really like this place:
forum.fellrunner.org.uk
[ It's the only place I've found much Bob Graham info - a topic which affects my life in the same way that tales of Everest do :P ]
[ It's the only place I've found much Bob Graham info - a topic which affects my life in the same way that tales of Everest do :P ]Ooops, I guess this was more ambiguous than I intended. I should clarify:
Still trying to work out how to fit cycling and running together tbh, but glad to be doing stuff again after last year's broken collarbone.
Arse. Screwed up my lower back, tho I've no idea what I've done. I managed to run home last night, but was in too much pain this evening
Heads up: London Good-for-age entry is open http://www.virginmoneylondonmarathon.com/marathon-centre/enter-virgin-london-marathon/good-for-age-entries/ (http://www.virginmoneylondonmarathon.com/marathon-centre/enter-virgin-london-marathon/good-for-age-entries/).
Commitment made. Dorset Coast Ultramarathon - 33 miles 6100ft climbing (52k, 1900m in proper units) - 6th December. Aim to win the over 50 prize as am now eligible.
Did 11 miles half off road today, somewhat stiff from 5 big days on the bike in the Alps, will now start working up the distance and use the Farnham Pilgrim or Clarendon Marathons as a stepping stone.
One problem with Trail Running is that Google Maps doesn't compute the distance along tracks and footpaths. It's the first marathon distance training run on the plan for the weekend and the last thing I want to do is go out and find that the distance is only 23, or perhaps worse still 32. So I sat down at breakfast this morning with an Ordnance Survey map, pen and paper, carefully marking out the distance, and checking alternatives.
The route that I'd first puzzled out works perfectly at 27 miles. It will be almost entirely off road except the last two miles as the footpath that covers that section looks like it will be a random stubble covered field. Should be able to drop CET Junior at school at 8.10 on Saturday and get to the Four Points Inn (Aldworth) car park by 8.30am to start running. So anyone who wants to join me for a restorative pint of recovery drink at 1pm (when I've got back and stretched) is welcome. I will be the tall bloke in running kit that can't walk properly.
Anyone who can run 27 miles in 4 hours off road is welcome to join me in the running bit too.
...and at the other end of the distance scale...
It was 'our' Parkrun's first birthday yesterday (Yeovil Montacute). There was supposed to be a 'red white and blue' theme. The only suitable shirt I had in an appropriate colour....
(https://farm6.staticflickr.com/5566/15224788465_0cf1c1b8db.jpg) (https://flic.kr/p/pcn2bR)
P1040954 (https://flic.kr/p/pcn2bR) by a.nbiss00 (https://www.flickr.com/people/109569525@N05/), on Flickr
Why would you carry water for a 5k run? It's really not required and will only slow her down.No idea, but she's not the only one who does!
<snip> Long poetic piece </snip>
Now for the crunch part of the ride,He he!
Now for the crunch part of the ride,He he!
Things are going in the right direction. Yesterday I managed a sub 18 minute ParkRun, and then ran home. Today I have done a 12 km run. However I can feel the increase in effort on my IT band, which I screwed up in January. To avoid messing it up again I'm back to using the foam roller*, core strength exercises and various stretches. It feels like I spend more time on the post-run routine than actually running.
*For something with the word "foam" in the name it is amazing how much pain using the roller can inflict.
There's a Jantastic 2015 thread here (https://yacf.co.uk/forum/index.php?topic=86744.0) for those who are planning to spend the early part of next year running. However, unlike last year cycling and swimming also count, making things potentially easier. Let me know on the Jantastic thread if you're interested in me setting up a yacf team for next year.
Count me out. After tomorrow I'm hanging up my running shoes and going back to cycling with the occasional bit of rowing.
Count me out. After tomorrow I'm hanging up my running shoes and going back to cycling with the occasional bit of rowing.
Slow is relative, innit? Too slow and it loses its training value.Sorry, I'm very late in disagreeing with you :)
WTF is the point of a "long slow run" if you're going to worry about times?And I'm very late in commenting about this!
But I don't agree - you cannot go so slow as to get *no* training value. All miles give adaptations.
The body of evidence is clear, your optimal long run pace is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent.(my bold)
It’s also evident from this research that running faster than 75% of your 5k pace on your long run doesn’t provide a lot of additional physiological benefit. Therefore, pushing the pace beyond 75% of 5k pace only serves to make you more tired and hamper recovery.
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. 50-55 percent of 5k pace is pretty easy, but the research clearly demonstrates that it still provides near optimal physiological benefits.
If you’re feeling tired and the long run isn’t scheduled to be a hard day, don’t be afraid to slow your long run down. My suggestion is to start on the slower side of the pace recommendations (50% of 5k pace) and slowly pick it up through the run if you feel good.
I think you'll agree that 50% of your 5k PB pace is v v slow indeed! Thats ~14min-mile pace for me. I suspect I only jog that slowly between hard intervals, if at all.
I've totally forgotten what clothes to wear/take on the ride to/from!
Fastest 5K Ever!!!!!!!!!
Fastest 5K Ever!!!!!!!!!
Well done! The run/walk strategy sounds like a very sensible approach.
Nice running Swiss H. I had to look up that viaduct, although I couldn't find many photos of it. The GoogleStreetview trike has clearly been along the canal towpath though :)
This morning I ran the Watford half marathon. It was very windy cycling to the train station and it was equally windy in Watford. It was freezing hanging around in the start pen and I was wearing a long sleeved top, gloves, buff and long trousers. God knows what those in shorts and vests were feeling. Hypothermia would be a good guess.
The race was on closed roads and so not having to worry about traffic was a delight. The first half was into the wind, which is better than the other way round! It was an undulating course. My local Park Run has a few small hills and my experience of making up time on the downhills was useful as I kept passing people who looked uncomfortable running downhill. Finish time was around 1:21 which I'm very happy considering the time of year and nature of the course. Next up is the Hampton Court half in two weeks time.
One for the gentleman runners here. I am on the last leg of training for a half marathon (its been rubbish training but I will do the distance) and being a cyclist I have not been wearing anything in the pant department under my running tights. On my last two long runs (15 and 18km) I have ended up with a sore patch on my scrotum. Do I need to be wearing something more supportive down there or should I be greasing up? Would some chamois cream be of help in the general area for the finale next weekend?
And yes, after this running will be kept down to 10k and below. I much prefer being on the bike!
One for the gentleman runners here. I am on the last leg of training for a half marathon (its been rubbish training but I will do the distance) and being a cyclist I have not been wearing anything in the pant department under my running tights. On my last two long runs (15 and 18km) I have ended up with a sore patch on my scrotum. Do I need to be wearing something more supportive down there or should I be greasing up? Would some chamois cream be of help in the general area for the finale next weekend?
And yes, after this running will be kept down to 10k and below. I much prefer being on the bike!
When it's warm I only wear my (lined) shorts. When its cold I like to add a non-cotton layer underneath and tights on top of the shorts. I have had a particularly unpleasant experience, reported elsewhere, after running 10 miles on a cold evening wearing insufficient clothing in that area.
I have only ever suffered friction between my thighs - not scrotum - when I have been heavier than ideal. It's one way of losing weight, but not the most pleasant. Very occasional nipple rub on very long runs is dealt with by wearing appropriate fabrics - again, not cotton.
I've heard a convincing debunking of that "upwards turn". IIRC its based on a very small dataset - something like 1 death in the group studied. Statistically irrelevant :)
This one?I've heard a convincing debunking of that "upwards turn". IIRC its based on a very small dataset - something like 1 death in the group studied. Statistically irrelevant :)
Have a look at.the link I posted in the 'diet health' thread. Not sure the datasets a so small. This isn't an 'exercise is bad because Jim Fixx died (and I don't like it)' campaign.
I've heard a convincing debunking of that "upwards turn". IIRC its based on a very small dataset - something like 1 death in the group studied. Statistically irrelevant :)
I feel I have a reason to be smug about my ParkRun time.(https://farm9.staticflickr.com/8718/16331557094_c11726dfc3_o.png):smug: :smug:
Just entered my first half marathon.You'll probably have to increase that 2miles to at least one 13miler at some point. Race day will suffice.
Any tips to get me from a 70 miles per week cycling, 2 miles every couple of weeks running, to turning in a respectable time?
Just entered my first half marathon.
Any tips to get me from a 70 miles per week cycling, 2 miles every couple of weeks running, to turning in a respectable time?
It's possible to run a quickest half of under 40 miles per week, although probably not ideal. Under 20, after a few weeks, could get you round in relative comfort.
Mike.
Thanks, it's not until October so I've got a little time :)
Not sure what you meant by:
It's possible to run a quickest half of under 40 miles per week, although probably not ideal. Under 20, after a few weeks, could get you round in relative comfort.
Mike.
Paul Martelletti, who lives near me and has done my local ParkRun, won Manchester Marathon last Sunday with 2h17. He's now going for a sub 2h30 London Marathon, but dressed as spiderman. Success will be a pointless world record, and any money raised (after paying Guinness fees for the record....) will go to Parkinson's UK. Details here: http://www.crowdfunder.co.uk/spidermanworldrecord
Adamski completed it in 2:44:11.
Adamski completed it in 2:44:11.
Plus that means Championship start for London 2016. Yay! (Well once the paperwork is done to join a club.)
The audax season is almost over, so it's time to get back to the running. My ParkRun this morning was hard work (but better than a fortnight ago when I was still recovering from PBP!). I now need something to train towards to motivate me, so I'll be entering Thames Meander ½ Marathon on 7th Nov.
i have received a "declined entry to london marathon" email last week, so nothing to aim for :). might just stick to cycling - there are so many exciting events to choose from next year!
Paul Martelletti, who lives near me and has done my local ParkRun, won Manchester Marathon last Sunday with 2h17. He's now going for a sub 2h30 London Marathon, but dressed as spiderman. Success will be a pointless world record, and any money raised (after paying Guinness fees for the record....) will go to Parkinson's UK. Details here: http://www.crowdfunder.co.uk/spidermanworldrecord
i've got a reminder that i should be easing into running gradually and slowly.
i decided to start running again over the winter and after two year break went out for a local 6.3km loop - felt good, muscles were aching pleasantly. after one day's rest rest i did another run (same loop). the pace was lower and i started to feel the aching ligaments, both in the knees and feet/ankles. as the pain was not severe, i thought it will go away once i do more runs. a day later i went out for a third run and my knees and feet started aching so bad that i limped back home from half way through.
now, ten days later i can still barely walk, going down/up the stairs holding onto the railing with both hands. today my knees are starting to feel better, but i'm still limping and might need another couple of weeks before my next morning run - i'll start from 2km now and gradually increase the distance (boring but sensible).
I always rest at least 4 days between runs. Running jars everything up. Us cyclists tend to have mighty strong engine-room muscles (quads, hamstrings) but those muscles and ligaments that you require to run in a straight line are nowhere near as developed - so we have a much higher risk of injury. Hence the need to rest. Running magazines assume you mainly run - and so they encourage people to run 4 times a week to build up leg strength and aerobic fitness, but we get most of that impact-free on the bike.I've been thinking about how to avoid running injuries, and considering something like your approach; but I'm not totally sold on your logic :)
If you need to take a 4-day break from it after every run, do you not think you might be going a bit hard?
I've decided I want to get my ParkRun time back under 18 minutes by 9th January
As an aside, has anyone on here dealt with bone spurs on the toe joints?
Diagnosed last week, not worth operating on a risk basis, but being suggested orthotics. Not sure whether i'll need to cut back on running or at least stop doing the ultras.
I've decided I want to get my ParkRun time back under 18 minutes by 9th January
Whoop! I managed that yesterday despite having the Christmas Party on Friday night and realizing at 1.30 am on Saturday morning that the Head of Year 9 had convinced me to go to Belushi's :facepalm:.
ElyDave: not bone spurs, but AFAIK I broke a middle toe in August 2014 which I didn't bother getting fixed, I just taped it to the next toe along. It still gives me gyp from time to time but I found these to be very useful in absorbing shock: Gel Toe Cap (http://www.boots.com/en/Boots-Advanced-Footcare-Toe-End-Cushion_8418/?cm_mmc=bmm-_-google-_-PLAs-_-Boots%20Shopping%20-%20Category%20-%20Health%20and%20Pharmacy). I have also switched to Hoka One One shoes for most of my road work, they are a bit of a weird thing to run in the first time but soak up the pummelling from tarmac nicely.There seem to be umpteen "one One" flavours!
ElyDave: not bone spurs, but AFAIK I broke a middle toe in August 2014 which I didn't bother getting fixed, I just taped it to the next toe along. It still gives me gyp from time to time but I found these to be very useful in absorbing shock: Gel Toe Cap (http://www.boots.com/en/Boots-Advanced-Footcare-Toe-End-Cushion_8418/?cm_mmc=bmm-_-google-_-PLAs-_-Boots%20Shopping%20-%20Category%20-%20Health%20and%20Pharmacy). I have also switched to Hoka One One shoes for most of my road work, they are a bit of a weird thing to run in the first time but soak up the pummelling from tarmac nicely.
There seem to be umpteen "one One" flavours!
Yeah, pretty confusing. The Ultramarathon Store (http://www.ultramarathonrunningstore.com/Hoka-One-One-Shoes-s/1935.htm) has good explanation of what they're all like. I've got a few pairs on the go at the moment, from the racer-like Clifton to the sturdy trainer-like Rapa Nui and Stinson. The Clifton in particular is an amazingly light/cushioned shoe which nevertheless has a bit of resilience in the midsole and very little heel drop, something I could never have dreamed existed 10 or 15 years ago. I've worn out a pair in only 550km though. On the plus side, I'm fairly comfortable running 90-100km a week in the more trainer-like models.
I ran the Country to Capital (http://gobeyondultra.co.uk/events/country_to_capital_2016info) yesterday (68km). Very cold early on, although that's not so much of a factor when you're running and did at least mean that the muddy bits were fairly solid. Nice and bright and sunny and some wonderful frosty views over the Chiltern hills. We did encounter some icy patches on the lanes we crossed, but just walked those.
I was going pretty well in good company down to where we joined the towpath on the Grand Union Canal just after Denham, and only started to struggle with dead quads and a sore stomach in the final 8km. Annoyingly my tracker failed soon after the start so my official finish time is just an estimate, I timed myself at 6:22:54, 39th overall and 4th M50. Stairs are a bit of a problem today but it looks as though I don't have any major tweaks or creaks so the build for London Marathon can start in earnest soon.
I ran the Country to Capital (http://gobeyondultra.co.uk/events/country_to_capital_2016info) yesterday (68km). Very cold early on, although that's not so much of a factor when you're running and did at least mean that the muddy bits were fairly solid. Nice and bright and sunny and some wonderful frosty views over the Chiltern hills. We did encounter some icy patches on the lanes we crossed, but just walked those.
I was going pretty well in good company down to where we joined the towpath on the Grand Union Canal just after Denham, and only started to struggle with dead quads and a sore stomach in the final 8km. Annoyingly my tracker failed soon after the start so my official finish time is just an estimate, I timed myself at 6:22:54, 39th overall and 4th M50. Stairs are a bit of a problem today but it looks as though I don't have any major tweaks or creaks so the build for London Marathon can start in earnest soon.
But I missed the course record by a few seconds :(No prize for that! ;D
Welcome back αdαmsκι, 26 weeks to London :thumbsup:
Welcome back αdαmsκι, 26 weeks to London :thumbsup:
More worryingly, 8 days until I restart the weekly track sessions :sick:
I saw from Twitter you'd had to DNF the marathon, although I wasn't sure the reason. Hopefully the hamstring sorts itself quickly.
No VLM ballot place for me but I've already got a Brighton place so I'll be focusing on that and trying to get the weight down this time.
Since getting back to the UK I've done four different ParkRuns events, with today being a return to my "home" ParkRun. It was great to see familiar faces again, and it's easier running a known course. (I didn't get lost which is always a bonus!). My ParkRun times have decreased week by week over the past four events, probably helped because I've done over 50km of running in the past week. Still doesn't mean I'm looking forward to the track session on Tuesday evening.
However, all of that was overshadowed by Pippa smashing her ParkRun PB by nearly 2 minutes & 45 seconds. Clearly cycle touring has done her good :thumbsup:.
Not gonna happen. Certainly not next week and that sort of improvement would put me at sub 26 minutes, which I doubt I will ever hit.
TBF - the improvement comes because I'm a really slow runner anyway (my last PB was just shy of 31 minutes for 5km) so improving on that was always possible. It never happened previously as I never really trained properly (if at all). I haven't this time either (I've barely run most of this year) BUT, I have lost at least 15kg from that last attempt, so I suspect the gain is mostly from that. The question now is how much more can I improve through training. I very much doubt I'll shift any more weight; in fact I will have to be very careful to not put any on.
My aim has always been to run a 30 minute 5km so to hit a smidge above 28 minutes this morning makes me very happy, but it has also kind of reset the bar; now I want more, but how much more, who knows. Maybe 26 minutes? Seems like a tough ask though. I would love to run a sub 1 hour 10km.
Let's see her knock another 2'45 off next week!
:P
I entered the VLM ballot whenever it was (for the 4th ish time) not even in hope let alone expectation. Imagine my surprise when the 'you have a place magazine' dropped through the letter box a few weeks ago.
I'm very excited about the opportunity but my personal circumstances are very different from my last marathon Brighton 2015) as I now have a young son and do my best to contribute at home. All in all, I have not run since Nov last year and only made 3 or 4 relatively short bike trips - much to the despair of Audax Club Portsmouth.
I'm not part of a running club and have always been able to motivate myself through a 4 to 5 run per week schedule resulting in 4h20min ish times. Schedule consisting of interval, tempo, long run with a recovery run or two.
I've got the trainers back on and have made 3no. 3 mile gentle jogs over the last 10 days. The body didn't complain too much.
I reckon if I can get to somewhere near 8 miles by Christmas then I'll be in a place to start training proper in January. I'd really like to give my best to the training so I enjoy the event as much as possible but need to be realistic that my spare time is much reduced.
Any tips on speeding up to get nearer the 4hr holy grail? Is VLM the place to achieve a PB? Is it just a matter of working at the interval session?
I've not used HRM for training in the past but hope to this time subject to Santa...
Anyone else in through the ballot?
Cheers
Blazer
Hoping I manage to shake off my chest infection in time to smash out a decent run in my season-ending Roaches Fell Race (http://www.mowcoprunner.com/pages/TheRoaches.aspx) on 13 November. I didn't get a place at VLM 2017 but that's probably just as well since Junior #2 is due in late March.Well, the chest infection is on the wane and I didn't really smash it out as such, but I struggled round and clocked 3:04 for the 15-and-a-bit very muddy, very slippery miles, the last 11 of which with a nice twisted ankle and matching big-toe blisters.
Any tips on speeding up to get nearer the 4hr holy grail? Is VLM the place to achieve a PB? Is it just a matter of working at the interval session?
Any tips on speeding up to get nearer the 4hr holy grail? Is VLM the place to achieve a PB? Is it just a matter of working at the interval session?
I think I'd disagree with Mike about intervals - there isn't really any point in them until you've worked the endurance aspect a bit more than just running 4 or 5 times a week with a maximum of 8 miles in a single run. Maybe a tempo session once a week, but that's all. YMMV, of course.
8 days until I restart the weekly track sessions :sick:
Today was my first double run day since I strained it 6 weeks ago.
Not too bad. <snip>
No VLM ballot place for me but I've already got a Brighton place so I'll be focusing on that and trying to get the weight down this time.
See you there. We rode a bit of PBP together between Tinteniac and Quedillac on the way out. I remember the downhill after Becherel thinking 'he's pedalling a bit fast going downhill'. I'd never seen fixed before!
trying to get the weight down this time.
So on that grounds 8 miles seems like a fair target. Was back up to half marathon distance by mid February.
Haven't been out for over a week because I was told to take a week off vigorous exercise after my eye surgery. Itching to get out tomorrow morning before work - Auntie's weather suggests it's going to be sunny in Uttoxeter first thing, so I'll get in a 10k razz to Marchington and back, and maybe a few laps of the racecourse. :thumbsup:Didn't manage the racecourse laps - I was running a bit late for work - but enjoyed the trek up and down (and up and down) the appropriately-named Moisty Lane.
The hill just after the golf course always catches me ...Me too!
Can I run every day in Feb without getting injured?
So far, yes. Will report back in a week!
(only about 30-40 minutes most days, quite slowly, with walking breaks. Just trying to build some kind of base)
Can I run every day in Feb without getting injured?
So far, yes. Will report back in a week!
(only about 30-40 minutes most days, quite slowly, with walking breaks. Just trying to build some kind of base)
still going.. have taken 1 day off each week, when I've been commuting too early and out too late to get a run in, but it's going quite well! No injuries yet.
I did the Milton Keynes Festival of Runnung 20 mile race this morning....
Now time to recover, get some more mile in this week and then it's the Dartford half next Sunday. That'll seem short after the 20 miles today.
1. I think my duration increase went something along the lines of: 20, 22, 24, 26, 28, 30, 33, 36, 39, 42, 46, 50, 55, 60.
Are those weekly miles totals or KMs?
What were your 5k times like at 83 and 92kgs? I'm at 96 kgs currently (down from 120). Be interesting to know how much quicker a further 10kgs would equate to.
From the Novice Running thread (https://yacf.co.uk/forum/index.php?topic=87293.50) as I don't want derail that thread.1. I think my duration increase went something along the lines of: 20, 22, 24, 26, 28, 30, 33, 36, 39, 42, 46, 50, 55, 60.
Are those weekly miles totals or KMs?
Durations (minutes). They're how I interpreted a maximum weekly 10% increase.What were your 5k times like at 83 and 92kgs? I'm at 96 kgs currently (down from 120). Be interesting to know how much quicker a further 10kgs would equate to.
Don't have a 5k time for 83kg but I did do a comfortable HM in 2h06 at 83kg. From my logs of 5k times:-
92kg: 28m45
86kg: 24m24
But I was less fit at that 92kg as it was at the start of my running. I'm close to 92kg now and I can probably do a 27m 5k, my corresponding 86kg time would probably be faster too.
If you fill in your run time, distance and weight here: http://fellrnr.com/wiki/Running_Calculator
then one of the sections (6.2 Weight Adjusted Race Times) estimates your performance at different weights.
For my 86kg 24m24 5k it gives me 23m13 at 81kg.
It only does 5kg less to 5kg more at a time, but you can put the time/weight from the 5kg less result back in and get a time for 10kg less, repeat etc all the way to your desired weight.
Putting 81kg 23m13 5k it gives me 22m00 at 76kg, so a sub 22 5k is my next major target given that's my maximum ideal weight (76kg is BMI=25 for me, last seen in 2009 just before fatherhood).
The more overweight you are the less accurate the predictions are for the longer runs as the extra bulk you're carrying around takes its toll. I'd track reasonably well on the progress of 5k and 10k improvements but I could never get close to the HM times suggested based on my weight and 5k time. Marathon even less so (although only a single data point).
I liked the fellrnr calculator results though as it gave me hope that by losing the weight I'd get considerably faster and this was backed up by my decreasing run times as I lost weight.
Just be careful with the marathon estimates, it's all too easy to be convinced that you'll be fine based on what a spreadsheet says.
On every long training run up to 30km I was fine. Some of those runs hurt, not many were enjoyable, but I ran every bit of every one of them (up to and including the 29km run).
I went through 30k of my one and only marathon in 3h22 (hoping for sub-4h45) but it all went bang shortly after that. I ended up taking 1h45 for the last 12k as my legs just felt empty.
Funnily enough I had exactly the same problem on last long run 3 weeks out (35km) where my legs went bang at 31km. I resorted to doing 100m walk and 900m jog all the way to the finish.
I'd hoped that the remaining training (and the fact that the marathon was much flatter than many of my training runs) would mean I could push it out to the full 42.2km with a bit of grim determination. Obviously not.
I've got that same 35km run in just under 2 weeks' time. It's going to be make or break for this years' marathon.
There's a reason they say that 20 miles is the halfway point of a marathon.
Running a marathon during training before you've ever run a marathon just seems the wrong way to go about it. Sure if you had 12 months then it would be possible to build to a first marathon as a training run and then recover and rebuild for the real one, but for a first marathon in under 8 months you'd be best focusing on that as the first time you ever attempt full distance. Unless you're mentally strong then a solo marathon attempt could just kill off all enthusiasm for long distance running.Agreed. For many, one of the big motivating factors in racing a marathon is the fact that it's a 'longest distance run'. I've only done one marathon, but although my training went up to 24 miles, and I did half a dozen 20+ mile runs, (so I was pretty sure I'd be able to cope with the time on my feet), I didn't do 26.2 until the day itself.
I did the Milton Keynes Festival of Running 20 mile race this morning ...
We were told before we set off some of the underpasses may be damp. After 1½ miles we discovered that was an euphemism for totally flooded and had to run through thigh deep water. Oh well, only another 18½ miles to go with trainers full of water.
I did the Milton Keynes Festival of Running 20 mile race this morning ...
We were told before we set off some of the underpasses may be damp. After 1½ miles we discovered that was an euphemism for totally flooded and had to run through thigh deep water. Oh well, only another 18½ miles to go with trainers full of water.
I found this image on Twitter of said flood:
(https://pbs.twimg.com/media/C6Kq3o4XEAA3hzz.jpg)
Anyway, it's done. Tomorrow will just be a swim (with a pull buoy between my legs to give them a rest). A week with a few runs to keep my legs ticking over and then a 35km long run next Sunday. Then it's the start of glorious taper time.
Anyway, it's done. Tomorrow will just be a swim (with a pull buoy between my legs to give them a rest). A week with a few runs to keep my legs ticking over and then a 35km long run next Sunday. Then it's the start of glorious taper time.
Feeling ready for your 35 km run on Sunday?
I've managed 100 km over the past seven days, but I really need to do some longer runs. So far I've only done two runs that are over half marathon distance (one was 24.5 km and second was 32 km).
I saw him at 16.5 miles and he managed a grimacy smile.
I managed to hand him a gel.
I also got a clap from the crowd for managing to hobble down there with all my broken bits :D
Should be less than 20 mins to go for him now :thumbsup:
2:44:36
2:44:36Apart from that lacklustre 2nd half ... ;)
Very good!
I saw him at 16.5 miles and he managed a grimacy smile.Nice!
I managed to hand him a gel.
I also got a clap from the crowd for managing to hobble down there with all my broken bits :D
(Did Adam get his medal from royalty? Or were they only handing them out later on? )
(https://pbs.twimg.com/media/C-cJEiTWsAEtRcA.jpg)
Taken at Mile 16½
Was planning to run tomorrow morning but the report I was supposed to review this morning didn't come until late today (my poor team member is struggling with migraine), so i went out in Beatrix Park in the evening heat after the conference canapes and a couple of glasses of red wine. 40:20 for 10k on MapMyRun. if only I hadn't had that second glass of red wine. However, suggests that the running legs are still in good nick even though its peak cycling season. So will continue with the ambition of running the Basingstoke Canal (37 miles) this autumn.
Nearly 17 miles cross-country east of Alton on Saturday, longest run of the year so far. Was my 45th run of half-marathon distance or more so am going to try to get the number over 50 before Christmas.
Got out this week for a couple of 3-4 mile runs after a 9 week hiatus following injury. Dawning realisation that I need to get up early and run in the morning to avoid bunking off "working" from home so much ;). Using the runs to go and check on our sheep up at our smallholding so it's reducing our car usage too. Biking over there on non running days whenever possible, sneaking in a detour to get an extra mile in.
Nearly 17 miles cross-country east of Alton on Saturday, longest run of the year so far. Was my 45th run of half-marathon distance or more so am going to try to get the number over 50 before Christmas.
Hi CET,
Have you considered the Meon Valley HM on the 5th November. I think that is in your neck of the woods.
Cheers
Blazer
Did anyone see the Runners World piece about cheating in a parkrun? I saw Paul Sinton-Hewitt's response first, so went to look for the original article. It's interesting, and I have mixed feelings about it. On the one hand, it's a stupid article looking for a sensational angle on a non-story and the journalist is "only cheating himself", but on the other hand, as an audaxer, it makes me stop to think about the question of whether or not parkrun is a "race" since it does publish a list of finishing times and placings...
Went for a run today in windy Baku. 8km, first time in 8 weeks, not the pleasantest, but I got out there
Went for a run today in windy Baku. 8km, first time in 8 weeks, not the pleasantest, but I got out there
Well done. Kudos for the location.
c) physio and rest (from running/5-a-side)
c) physio and rest (from running/5-a-side)
Back from the physio and it's looking ok.
Injury is/was almost certainly a stress fracture, but it's almost 2 months since the original injury (impact injury during 5-a-side) and 4 weeks since I stopped playing/running, so it's had a fair while to heal so far. His prodding suggests there's still some bone bruising so I remain off running/5-a-side for another couple of weeks at least, but now have a healthy list of exercises to do to get me back on track and a followup appt in 2 weeks. Luckily no tendon/ligament damage.
If all goes well I should be running again in 2 or 3 weeks, which sadly means I've still got enough time to get fit for Brighton in April and put in the graft to get the weight down (we'll see how far down from 95kg I can do in 20 weeks, under 80kg is looking unlikely). If there's no improvement in 2/3 weeks, or it gets worse, then I'll be referred back for an MRI.
First time I've used my private healthcare in the 20 or so years I've had it.
A nice report CET and interesting shoe info. I’m currently running off road in Inov8 x-talon 190s, it do sometimes wonder if I should try something a bit more cushioned for life never runs. Otoh, I used to wear original style Walsh PB’s everywhere.
After a cold over Christmas I just got out and did 6 miles tonight, finishing off on the Nidderdale Greenway through the deep dark woods:)
A nice report CET and interesting shoe info. I’m currently running off road in Inov8 x-talon 190s, it do sometimes wonder if I should try something a bit more cushioned for life never runs. Otoh, I used to wear original style Walsh PB’s everywhere.
After a cold over Christmas I just got out and did 6 miles tonight, finishing off on the Nidderdale Greenway through the deep dark woods:)
No gruffalos? Or did you have a mouse? :thumbsup:
For some people a half marathon is their major goal, so they don't mind spending a chunk like that for a one off event.
It's been a spendy week. I've plunged for a Garmin Forerunner 735XT 'wearable' sports watch...
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)
VLM 2019 ballot open now: https://www.virginmoneylondonmarathon.com/en-gb/how-to-enter/ballot-entry/
Over 410,000 have applied for a spot in the London marathon via the ballot :o 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.
Over 410,000 have applied for a spot in the London marathon via the ballot :o 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!
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.
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.
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%.
small local park where 22 laps make 6km - OK for a quick blast but anything longer gets very boring.
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 (https://connect.garmin.com/modern/activity/2612522578))
4:30/km at 115bpm.
*weeps*
4:30/km at 115bpm.
*weeps*
Where's that from?
Weeping apart!
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.
I also looked up Stillman weight.
I also looked up Stillman weight.
Shit, that's a depressing scale :'( :'( :'(
Going to try kayaking again on Monday, which shouldn't stress it much
I also looked up Stillman weight.
Shit, that's a depressing scale :'( :'( :'(
Yes, but somehow it feels more robust than BMI. For a 6ft male the numbers land in the middle of BMI recommendation anyway. Not sure about smaller people.
I also looked up Stillman weight.
Shit, that's a depressing scale :'( :'( :'(
Yes, but somehow it feels more robust than BMI. For a 6ft male the numbers land in the middle of BMI recommendation anyway. Not sure about smaller people.
Given that my running ambition is trail running, I put in my figures (83kg, 188.5cm), and it came up with a target weight of 72.6kg, which is less than my lean body weight (ie take out all my fat) calculated at my last medical of 73kg. That means I'd have to lose a substantial amount of muscle mass as well as starve for months. Or work out how to survive with a negative amount of fat in my system. So I'm going to take the numbers with a pinch of salt. I'd rather be a good rouleur who runs, than a skinny oik who would get blown away with the first puff of wind on a bicycle and catch every cold going.
Have decided that I will remain a brick outhouse of a trail runner. That means I don't have to give up cake for the next two years and can carry on with the weight training that gives me the necessary back and core strength to do Audax with a modicum of comfort, plus not get blown away with the first puff of wind.
Did my first half marathon since March on my favourite local route (the last 9km are mostly downhill and on road/good trails therefore you have to get it badly wrong to not have a negative split). Was only 1 minute off my best for that route. And was definitely the earliest finish I've ever had to a half (c5.40am)
Have set a long term goal of the Madeira Island Ultra Trail in April 2020, as I will be in the V55 category then, so am going to train up to a 50 mile run this winter. :facepalm:
Visited my osteopath today, who specialises in sports injuries, as the final treatment to sort out a problem arising from a combination of stress and bad posture from having to spend a lot of time in planes trains and other mobiles that weren't set up for a tall person, not helped by 1000km Audax.
We talked about running and weight and he said that he treats a lot of runners who have problems with a weak core - they don't do sufficient weight and resistance training because they are afraid of putting on bulk... so aiming for an ideal Stillman weight might have some problems - especially for those of mildly advancing years.
2 in 1 shorts are also good if you want pockets. If they have pockets on the inner shorts, it means it doesn't bounce around so much.
I have some Ronhill shorts like this. Handy if I want to carry gloves, buff, bit of food, camera etc, without a bag.
Nipples :o
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 ::-)
Nipples :o
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 ::-)
How's everyone's running going?
How's everyone's running going?
PB at Berlin this morning suggests my running is going well :D (The 3½ weeks of high altitude training in Iten, Kenya clearly worked.)
Lyon half in three weeks - target is <75.
Probably best not to mention Iten, or be photographed with your coach!
Great consistent splits, Adam!
I knew I needed to be running each 5 km section in 18:20
so just trudge along at whatever pace feels bearable at about 150bpm.
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.
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.
Well done! You were no slouch on the bike too I seem to remember from long ago... :thumbsup:
Unfortunately, the logical conclusion is that I should find a training plan and actively try to train, rather than just do some more running.
Cross Training: Cycling.
Sneaked in a 21087m run yesterday from the Hotel Stucki in Basel, along the Wiese almost as far as Haagen, and back.
Sneaked in a 21087m run yesterday from the Hotel Stucki in Basel, along the Wiese almost as far as Haagen, and back.
Didn't fancy the extra 10m to make it a half marathon then? ;)
My first attempt was 5k, where I set off too fast and my calf muscles tightened up to the point they were threatning to cramp at 3k. I was doing a 4:30/k when I set off.
I was sore for a week after that.
I can't say whether its the best policy, but it's enabled me to run the half marathon distance or more 70 times in the last 7 years with a dodgy groin and arthritic damage in big toes without any further damage.
Cycling does nothing for my running as my heart rate is too low.Chapeau!
Running fitness, however, transfers straight over to cycling.
My post Berlin marathon fitness is kicking in over the short distance. I ran a 5 km PB yesterday at Mile End ParkRun, how I can run faster there than a track 5000 it's crazy but I'm not complaining at 15:57.
For anyone interested the ballot for Berlin marathon 2019 closes on 7 November.
https://www.bmw-berlin-marathon.com/m/
Crikey Adamski, that's a bit quick!
i've done a tribute run today (8.6km) at 3:56 pace, feel pretty chuffed to be in a decent* (for me) running form again.One of my colleagues showed me her running stats.
*sub-20 5k is my running fitness indicator. apparently only one percent of population practice jogging/running and out of those seven percent can go below 20min 5k.
One of my colleagues showed me her running stats.
18:54 5km
85min HM
3:03 M
Really quite fast.
Any contrary views/other suggestions?
I've got my first HM distance run on Friday (extended commute into work). Looking forward to having done that run!
The good news. There's no stress fracture in my dodgy left foot.
The bad news. Radiologist says its 'wear and tear'. Stress fractures can heal, but there's not a lot you can do with wear and tear. I guess we'll see what the podiatrist says next week. So have now completed 4x imperial centuries on the bike this year and 4 miles running.
but will mean several months off the bike when I have it done. >:( >:( >:(
The good news. There's no stress fracture in my dodgy left foot.
The bad news. Radiologist says its 'wear and tear'. Stress fractures can heal, but there's not a lot you can do with wear and tear. I guess we'll see what the podiatrist says next week. So have now completed 4x imperial centuries on the bike this year and 4 miles running.
Podiatrist says there was a stress fracture, but it's healed. The bad news is that it's healed in a way that's fused the bones in toes number 2 and 3 so that they don't flex. So we're going for insoles, exercises, physio, in an attempt to make things better, but in the long run it will need surgery to sort the problem out, which is not difficult but will mean several months off the bike when I have it done. >:( >:( >:(
Ran out of motivation 21km into today's 24km run. Taking 3 well out of date gels didn't help and they really were inedible (which I found out after a mouthful of the first) so in the bin they went.
Going to be a long slow trudge around The Big Half on Sunday as I doubt my legs will have completely recovered by then. Oof. Will be surprised if I can go faster than 2h15. Not that worried, I was just using it as another 21km training run so don't care about the time (or the medal).
Think I passed a Swiss Hat going the other way in Richmond park, only twigged who it was as he had just gone passed.
Ran out of motivation 21km into today's 24km run. Taking 3 well out of date gels didn't help and they really were inedible (which I found out after a mouthful of the first) so in the bin they went.
Going to be a long slow trudge around The Big Half on Sunday as I doubt my legs will have completely recovered by then. Oof. Will be surprised if I can go faster than 2h15. Not that worried, I was just using it as another 21km training run so don't care about the time (or the medal).
Think I passed a Swiss Hat going the other way in Richmond park, only twigged who it was as he had just gone passed.
I found choc brioche rolls worked quite well on long runs.
Pleased enough with a touch under 2hrs 10, though stairs are a little difficult this morning. And I do like the fact that it finishes close enough to home to just walk back, with a rehydration stop on the way ...
Will see if local physio has a free sports massage slot today, just to add to the pain.
"Do you have a very high pain threshold? I'd expect most people to be screaming with this much pressure."
This is a VERY common problem for cyclists - you find 30 mins of gentle exercise soooooo easy; and then you damage some bit that you never use on the bike! (generally lower leg somewhere)
(most people luckily just get VERY sore calves, which gradually goes away with each run. )
I did a running last night, with the C25k plan as recommended.Don’t stress too much about it. I’m sure someone with more knowledge will be along soon but some people rate the heel and roll technique and others don’t.
The nice lady on the podcast told me to focus on hitting the ground with my heel and rolling through my foot. I found that quite difficult, my tendancy is to hit the ground flat on or the ball. Is that due to cycling related tightness or me just being a gangly clutz?
The local running club were out and doing the same bits of my chosen route. I could see from my shadow how badly i run, compared to those more experienced folk.
The nice lady on the podcast told me to focus on hitting the ground with my heel and rolling through my foot. I found that quite difficult, my tendancy is to hit the ground flat on or the ball. Is that due to cycling related tightness or me just being a gangly clutz?
My other half is a big heel striker, and a 2.30 marathon runner- if it ain't broke, don't fix it. Many people can get away with heel striking.
I can't believe anyone would actively encourage it tho- mid/forefoot running creates a million less problems. Plus the fact it's loads more efficient- elites don't heel strike.
I'm not a physio though. But as a PT specialising in rehab, I have dealt with many runners and injuries, the heel strikers have loads more of the problems.
Meanwhile, this years Barkley "Marathon" was another zero finishers year. Quite a few injuries there, I suspect ;D
Meanwhile, this years Barkley "Marathon" was another zero finishers year. Quite a few injuries there, I suspect ;D
The BM100 is just beyond bonkers but it is to marathon running what a 24h cycling TT completing 400+ miles is to a gentle 80km social cake and tea club run.
I'd be tempted to try just 1 lap of the BM100 if I ever sort my weight and running life out. The full 5 laps is just stupid.
After Canary Wharf I realised I wouldn't be able to keep up the pace and it started to slow. But at least I clung on for 2:34:27, which was a ~30 second PB.
It goes without saying I'll be back next year. :thumbsup:
αdαmsκι, I think you must be a different species to me. Awesome.I'll ditto that one.
I didn't see Greenbank but dumped into Oranj at the finish who had had a good time by all accounts.
I'm not convinced big city marathons are my thing and the whole London logisitcs left me pretty exhausted.
All was fine until 20 miles approx where I had a bloody stitch start that killed the last 6 miles.
The first 73 finishers ran sub 20 this morning.
I've discovered than learning to run downhill is hard. I seem to be able to get up hills reasonably ok, but I find downhill really hard.
Breaking 2 Part 2to come in Londonin October with banking from everyone's fav petrochemical company
Eliud Kipchoge plans 'super human' 1:59 marathon in London in October
https://www.theguardian.com/sport/2019/may/06/ineos-eliud-kipchoge-attempt-break-marathon-two-hour-barrier-london
That looks decent.
I've tried a once-per-week jog to the train station (and back in evening). About 4km each way, then a bit to work at the other end.
Main issue (apart from legs not liking running) is the road camber. Really murders my knee tendons.
That only gives me 8 weeks to get half-marathon ready from scratch. Going fine so far but I'm still only doing short distances. Starting to gently ramp up from this week now I've got back into the habit. Haven't run the course before but expecting some hills so any time under 2hr 15m will be welcome.
i ran the 9km run this saturday with no prior training for a year, except riding bikes. i was pleased about the pace (4:15), however was hit with the most severe doms. i don't feel that i've got myself injured, but three days later the pain is really bad, i walk in small steps like an "old man" and walking down the stairs is quite a challenge.
[EDIT] Saying that, the next run (C25K W5D3) is a straight 20 minute run bookended by 5 minutes of walking as a warm-up/cool-down. This will be another partial commute for me, with the rest done by Boris Bike.
A friend of my husband's can do this. He was joking that his daughter was "first female" at one of the parkruns they did...The first 73 finishers ran sub 20 this morning.
Quite a few of the keener kayak racers also do parkruns. One weekend they were commenting that they'd just seen someone do the parkrun in a tad over 18min. While pushing a toddler in a 3-wheeled buggy.
Sure, the course was flat, but even so . . .
A friend of my husband's can do this. He was joking that his daughter was "first female" at one of the parkruns they did...The first 73 finishers ran sub 20 this morning.
Quite a few of the keener kayak racers also do parkruns. One weekend they were commenting that they'd just seen someone do the parkrun in a tad over 18min. While pushing a toddler in a 3-wheeled buggy.
Sure, the course was flat, but even so . . .
i ran the 9km run this saturday with no prior training for a year, except riding bikes. i was pleased about the pace (4:15), however was hit with the most severe doms. i don't feel that i've got myself injured, but three days later the pain is really bad, i walk in small steps like an "old man" and walking down the stairs is quite a challenge.
Shin splints now, on one side. At least I think that is what it is. Feels like it needs rest. My body is slowly working its way through a series of adaptations, some requiring a pause or even a few steps back. Hopefully I’ll repeat W6R1 this Sunday, and carry on.
I'm down to do a half marathon at the weekend.
There's been a bit of a change in arrangements, like needing to carry my own water, but they haven't cancelled yet.
I've made it up to 16km in training so I'm hopeful of going round at a run without breaking myself, even if I'm not doing spectacular times.
Did my local 8km loop yesterday. I need to work out a shorter, flatter route I can do easily from home - I'm too slow and unfit for this at the moment. I'm keen to get into the regular habit though. It's likely the only exercise I'll be getting for the foreseeable...
(Yes, I know there's also cycling, but I'm not feeling very tempted to get the bike out, tbh - I've already done my local roads to death. And I really just CBA with the turbo.)
Switched to another attempt at C25K in early February and started week 9 today. With the impending lockdown of doom I decided to go for the 5K rather than for 30 minutes and hey presto, I did it!
Chuffed to bits but will all my efforts be in vain I wonder?
You can do the 5K2C programme now.
...
Brilliant - very pleased to here it!
You can do the 5K2C programme now.
Not the most ambitious of targets though.
Great news about the allowance of one run (or cycle) per day under the new lockdown advice. That will do me.
Keeping time to minimum is interesting - I've been running slowly a lot.
Meanwhile, back at the allotment committee, we're trying to work out if we can stay open or if working the gardens is banned. I'm inclining to the latter view, even though I don't think it's entirely obvious. Trying to get council guidance tomorrow.
Keeping time to minimum is interesting - I've been running slowly a lot.
Meanwhile, back at the allotment committee, we're trying to work out if we can stay open or if working the gardens is banned. I'm inclining to the latter view, even though I don't think it's entirely obvious. Trying to get council guidance tomorrow.
Mr charly Iirc you do kayak racing? That's pretty good going. I paddle a 16 foot open canoe and unfortunately due to having not run in years there is probably not much difference in my speeds in eitherI would race, if they weren't all cancelled . . .
In lieu of my usual 10mile each way commute, I'm trying to top up my aerobic exercise with a bit of jogging. My old (damaged) joints don't really like running, so I don't do a lot. To end of road and back is 4km and I can do that in 20min.
Paddling, 5.5km in 30min is relatively easy for me. I've cranked out 2km in 10min (that was hammering it a bit).
So my paddling speed is not much different to my running speed.
I sort of object to people comparing times on rowing machines to 'on water' performance (I know you aren't). Rowing, like kayaking, is very technique-heavy. Using a rowing machine takes nearly all the technique requirements out of the picture.In lieu of my usual 10mile each way commute, I'm trying to top up my aerobic exercise with a bit of jogging. My old (damaged) joints don't really like running, so I don't do a lot. To end of road and back is 4km and I can do that in 20min.
Paddling, 5.5km in 30min is relatively easy for me. I've cranked out 2km in 10min (that was hammering it a bit).
So my paddling speed is not much different to my running speed.
Cross-sport comparisons are fun. My half-marathon PB on a Concept II Ergo is only 5 mins different from my half-marathon running PB
Switched to another attempt at C25K in early February and started week 9 today. With the impending lockdown of doom I decided to go for the 5K rather than for 30 minutes and hey presto, I did it!
Chuffed to bits but will all my efforts be in vain I wonder?
And today I have completed the 9 week programme. I have in fact taken myself slightly off plan and done a little more most weeks. It's done: I have "graduated"!!!
I also have a Bridge to 10k schedule that I have drawn up myself. Hoping to reach 10k before the attack dogs are let out of their kennels ...
Switched to another attempt at C25K in early February and started week 9 today. With the impending lockdown of doom I decided to go for the 5K rather than for 30 minutes and hey presto, I did it!
Chuffed to bits but will all my efforts be in vain I wonder?
And today I have completed the 9 week programme. I have in fact taken myself slightly off plan and done a little more most weeks. It's done: I have "graduated"!!!
And today I have completed the 9 week programme.
Pulled a hamstring last week during a sprint session ::-) so taking a few days off.
Around here (fairly central London) there has been an explosion in running. Literally 10 times the usual number. Everytime I look out the window there are runners - mainly young, running singly, in couples or with young kids. On the pavements and (traffic-free) roads and in those parks that are still open.
This is very unusual. One of the lockdown by-products might be few hundred thousand new runners who may get the habit & will continue.
Chasing the sunrise and the miles, I was out just before sunrise this morning. Another 5.5km, another satisfying start to the day.
Looking forward to coffee and porridge before a shower and a special parcel all the way from Hong Kong...
I have a regular 6km loop, 4km on hummocky grass and 2km on the road. Pancake flat (this is the fens).
Felt fit yesterday, so pushed myself a little bit. Dropped average speed from 5 30 to 5 06 per km. Still slow for some people but a lot quicker for me. Main thing slowing me down is that my leg muscles aren't conditioned for running.
Can only manage 2 runs a week. Each one leaves my bad hip hurting for a couple of days. Shame, as I'm enjoying the running and would do more (and further) if I could.
Chasing the sunrise and the miles, I was out just before sunrise this morning. Another 5.5km, another satisfying start to the day.
Looking forward to coffee and porridge before a shower and a special parcel all the way from Hong Kong...
Really good to ‘see’ you getting out regularly. Hope you’re keeping safe and well?
Chasing the sunrise and the miles, I was out just before sunrise this morning. Another 5.5km, another satisfying start to the day.
Looking forward to coffee and porridge before a shower and a special parcel all the way from Hong Kong...
first time in a long while (over a year) managed my benchmark 4.3km loop at under 4min pace; it was hard, and now i've got a dry corona cough.
first time in a long while (over a year) managed my benchmark 4.3km loop at under 4min pace; it was hard, and now i've got a dry corona cough.
Good run! I get that cough after races (particularly fell races); I think it's just a bit of temporary lung damage.
^^^Is this the so-called "sprinter's cough" which I suffer from after maximal efforts? I've been hoping that I can distinguish it from the corona cough because it is usually accompanied by a metallic "blood" taste in the back of the throat during the exercise ;D
Chasing the sunrise and the miles, I was out just before sunrise this morning. Another 5.5km, another satisfying start to the day.
Looking forward to coffee and porridge before a shower and a special parcel all the way from Hong Kong...
Really good to ‘see’ you getting out regularly. Hope you’re keeping safe and well?
Very well thanks. Yourself?
I'm into a routine now so I should be able to keep going provided that I avoid illness, injury or an attack of the lethargy.
My push for 10k seems far less daunting than getting back to 5k ever did.
first time in a long while (over a year) managed my benchmark 4.3km loop at under 4min pace; it was hard, and now i've got a dry corona cough.
Good run! I get that cough after races (particularly fell races); I think it's just a bit of temporary lung damage.
If I go really hard at anything (hill climbs on a club run, fast 2k or 5k on the ergo) then I can get a bit of a dry cough afterwards - I've always assumed it is exercise induced asthma (which would be consistent with the lungs getting irritated/damaged from an ultra-hard effort) - and also the reason why so many top cyclists struggle with asthma.
While it was thought for years that breathing cold air makes EIB worse, more recent studies indicate that the dryness of the air, rather than the temperature, is more likely the trigger. Cold air typically contains less moisture than warm air, and quickly breathing dry air dehydrates the bronchial tubes, causing them to narrow and restrict airflow.also
Athletes should check with the governing bodies of their sport about the medicines they are allowed to take to relieve their EIB or asthma symptoms. Another resource is the Prohibited List, published by the World Anti-Doping Agency. Some medications (including beta2-agonists) are considered performance-enhancing drugs and cannot be used by athletes in competition unless a Therapeutic Use Exemption is granted for medical need.
local loop around the o2 arena, before the rain comes later on today.
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And still undecided about big clumpy shoes. The Hola Rincons are very squishy and cushioned, but still feel big and I do like it when I pull on a pair of flats or fell shoes.
so, i can feel a lack of meaning in my runs, mainly as i haven't set any goals to run/train for. therefore i declare (haha) that now i am training for a sub-1h30 half marathon which i will run at the end of may. an interim goal will be sub-40min 10k.
I was a bit worried about that VDOT calculator. Based on my medicals my VO2 Max ranges between 47 and 50 but with 83Kg and a marathon PB of 3h20m it gave me a VDOT of 85. Maybe there are some unit differences there.
so, i can feel a lack of meaning in my runs, mainly as i haven't set any goals to run/train for. therefore i declare (haha) that now i am training for a sub-1h30 half marathon which i will run at the end of may. an interim goal will be sub-40min 10k.I might go for that for end of July, but I suspect I exceed you in years and kg and therefore need a longer run up.
Well that was Week 1 Day 1 of Couch to 5k. I haven't run bar being late for a train in a few years and even then I never did more than a couple weeks at a time.Easy does it. You need to build up slowly. This is particularly true if you are fit but not used to running. Build up too quickly and you will be taking 10 weeks off.
Went fine, did 2.65 miles in 31 minutes in the end.
Knees grumbled for the first half and towards the end my lower back on one side was a bit twingy but that's gone now. Just doing a gentle warm down half hour on the exercise bike now.
Lots of tree pollen blowing about today.
Due to the lack of commuting and accompanying MrsC on her permitted exercise walks, I have now run further this year than I have cycled.
did my 5k "race" today, started off ambitiously at 3:50, then couldn't hold the pace after 2k. ideal weather (cool and still), not a single person on the pavement. overall time 19:35 and one cheeky kom.
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MrC - are you running on-road or off-road? I know quite a few people who can't run on-road because the harshness of the impact is painful on joints, but who are completely proficient on off-road trails. Some trails might have weird camber, which might not be good with a dodgy hip, but if you could find some not too technical but softer off road stuff you might find that less painful?I was running mostly off-road, but the hummocky ground is worse for my hip (and a damaged ankle). It's all pancake flat round here.
MrC - are you running on-road or off-road? I know quite a few people who can't run on-road because the harshness of the impact is painful on joints, but who are completely proficient on off-road trails. Some trails might have weird camber, which might not be good with a dodgy hip, but if you could find some not too technical but softer off road stuff you might find that less painful?I was running mostly off-road, but the hummocky ground is worse for my hip (and a damaged ankle). It's all pancake flat round here.
Did 10km on friday, reduced my pace a bit (normally I run about 6km, 4km of that off-road). Even my reduced pace resulted in fastest 10km since I started using Strava ('fast' being a relative term; this would be walking for zigzag).
Using Hoka shoes, so plenty of cushioning.
Used to be able to run half-marathons without hip pain (but that was nearly 20 years ago).
This evening was 9km rolling off road with my dog..I am all for a bit of rolling with my dog, but 9km must have got you really dizzy.
1 min off my post-ankle recovery 5K PB.
The cooler air helped and it was the first run for a while that felt 'nice' despite pushing it a bit harder than normal for the second half.
(Still 4 minutes to knock off to get back to my real 5k PB, but that's a longer term goal that'll come with weight loss.)
I'm aiming to take just over 4 minutes off my PB.
Currently 28:26
PB: 24:24
Aim: 19:59
Going from 98kg (currently 93kg) to under 76kg is the main thing that will help with this.
That current PB was only set a few years ago, it's not like I'm remembering it from 20 years ago where I weighed a lot less and hadn't had years of drinking and smoking to slow me down.
I'm aiming to take just over 4 minutes off my PB.
Currently 28:26
PB: 24:24
Aim: 19:59
Going from 98kg (currently 93kg) to under 76kg is the main thing that will help with this.
That current PB was only set a few years ago, it's not like I'm remembering it from 20 years ago where I weighed a lot less and hadn't had years of drinking and smoking to slow me down.
Good stuff. Getting from 98 to 76kg should give you somewhere between 40 seconds and a minute per mile, so very helpful. I always tell myself that the work I do while heavier mud count double to eventual fitness too!
so the interval session i had to do on monday, i did on thursday as the knee felt better. all went well, however today the knee pain is back again and in addition to that my left groin started aching. i suspect that there is a problem of misalignment, as my left trainer is near the end of it's life. i still want to run 10k tt on sunday, but no dramas if i have to delay this, depending how i feel.
Well, on my C25K journey, I did 8k this morning! :thumbsup:
Cogitating my progress I think that the most psychologically difficult bit was going from run/walk to just run. In two weeks I plan to set a 1 hour time for my long run and just see where that gets me. I'm not quick and don't expect to break any records but I have been making tentative plans for a half marathon in October, lockdown or not.
I gave running another go on wed. Stuck to the road to see if my old joints were better with that.
A few twinges, as usual, ran a PB for 10km. So far so good. Hip sore as expected. Went paddling on thursday. Bit pathetic, bit slow. Not awful though.
Friday afternoon someone dropped 100kg of lead weights on me. Ended up abandoning work by 4pm, collapsed on sofa. By Sat I have a sore throat, headache, can't eat, utterly exhausted, drifting in an out of sleep all day.
Yup, looks like i have the bug. Just when paddling has been opened up again.
so the interval session i had to do on monday, i did on thursday as the knee felt better. all went well, however today the knee pain is back again and in addition to that my left groin started aching. i suspect that there is a problem of misalignment, as my left trainer is near the end of it's life. i still want to run 10k tt on sunday, but no dramas if i have to delay this, depending how i feel.
I did about 10km on Sunday (9 and a bit followed by C25k early stages with Miss Dan the Elder). That was my first run for a few weeks, coupled with much less walking on lockdown and not walking the hills, I'm feeling it today.
Today's Garmin training plan thingy called for a "long, easy run" - 70 minutes (including 5 mins warm up and 5 mins cool down) which seems weird, as I only signed up to the 10k plan!). In the hope that the rain would keep the hordes away, I opted for the canal path. Still more people than usual about, still some folks who don't seem to understand the concept of single file. ???
Wasn't too bad. Found it quite useful to have an actual pace range to stick to, as I'm guilty of just going at the same pace all the time. Next up is another easy but shorter run (:thumbsup:), then later in the week "speed repeats" of 1 min on/1 min off, which sound horrendous!
Yup, looks like i have the bug.
Commiserations. What makes being out of action much worse at the moment is every time I look out my window every bugger in the neighbourhood is out running - 10 times more than usual. Old folks, families with kids, furloughed marathon runners - everyone but me! My jealousy is unbridled ;D
The question is - can you cycle? I couldn't even do that for the last 2 weeks, although I'm tentatively testing that out at the moment. I'll be slowly cycling down to Waterloo for my ultrasound scan later so hopefully find out if I've done any major damage.
Just back from the ultrasound scan. They found a relatively minor mid-thigh muscle tear which is on its way to healing. No tendon/ligament damage visible. Whew! A bit more r&r and I should be good to go. Patience ::-) ;DGood news. :thumbsup: Take it easy once you are able to do stuff...
I enjoyed sunrise over the local rec this morning as I did a recovery 6k. Nothing like the pace many achieve in here but that is irrelevant to me.
I worry about knees and calf muscles but in reality I am not suffering at all which is fantastic and slowly but surely I am stretching my distance. Lockdown has been very good for me.
Next week my long run stretches to 9k.
On track for 86.3km this month (assuming I do my one remaining run on Friday)
Google says its the 5th. Today is apparently World cycling day
in the current state, i'm on a lookout for a zimmer frame! ;Dsteel, aluminium, titanium or carbon fibre?
in the current state, i'm on a lookout for a zimmer frame! ;Dsteel, aluminium, titanium or carbon fibre?
If its any consolation - at the end of December 2016 I crashed on black ice and badly bruised my right hip (bursitis). I was on crutches for 3 weeks and didn't run until mid March. after quite a lot of physio. I started running more seriously in July and set my marathon PB in September - running on trails with 400m+ ascent. A year and a week after the hip injury I ran Dartmoor end to end, 50km over rough terrain. There are a lot of good exercises for hip injuries which a physio (if you can get to talk to one) can guide you through, which were a key part of my recovery.
Greenbank - how are you finding the 945? Does the elevation map mean that you get sensible altitude and elevation reports? I did a quick ride yesterday and used the Edge 1000 and it had gain and loss matching to within 3 feet over an hour. The 935 always drifts upwards for the first mile or so.
. I run with a friend who only knows pacing in "x minute mile pace".With a bit of training that will be down to “VII minute mile pace”
A bit tangential, but reading the above post reminded me of one of my running difficulties. I run with a friend who only knows pacing in "x minute mile pace". I only understand "x minute km pace", so often find myself trying to do the mental calculation whilst we run. This is obviously easy for 5 min km/8 min mile, but 4m 30s per km to 7m 15sec per mile is trickier whilst running.
It odd, I can't even remotely comprehend what 6min per mile, or 7 min per mile is, whilst I have a good feel for 3m 45 sec or 4m 20 sec per km is
I’ve been booked as a pacemaker by an old friend for Saturday morning. Originally she suggested that I should pace her around 10k at 8 minute mile pace, she appears to be having doubts that that will be fast enough. I am getting a bit nervous as she was pretty quick back in the day and it’s not obvious that she won’t decide to try 7.30 or lower - in which case she will be doing the pacing...
We already knew that running reduces the prevalence of knee osteoarthritis by about 1/3 and now there is a paper suggesting that (self selected) running isn’t harmful and reduces knee pain in adults over 50 with knee osteoarthritis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/?fbclid=IwAR0U5wUt95K3spBGXXAZXBieYytC_nAyBmdWHfJBq0Ki2-PGukUx8ffWv6I (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/?fbclid=IwAR0U5wUt95K3spBGXXAZXBieYytC_nAyBmdWHfJBq0Ki2-PGukUx8ffWv6I)
I’m sure they told me that running would wear my knees out when I was young, but that was largely people that didn’t move. There’s more and more work showing that we need to keep moving...
Hit 173bpm last night, with an average of 156bpm. Stupid lungs are horrible at the mo' - felt good to get some air down into the deep bits.
My form feels horrible at the moment too. I have the style of a newborn calf. Still, injury free and enjoying it. Going through a "I hate Zwift" patch at the mo.
Hit 173bpm last night, with an average of 156bpm. Stupid lungs are horrible at the mo' - felt good to get some air down into the deep bits.
My form feels horrible at the moment too. I have the style of a newborn calf. Still, injury free and enjoying it. Going through a "I hate Zwift" patch at the mo.
Hit 173bpm last night, with an average of 156bpm. Stupid lungs are horrible at the mo' - felt good to get some air down into the deep bits.
My form feels horrible at the moment too. I have the style of a newborn calf. Still, injury free and enjoying it. Going through a "I hate Zwift" patch at the mo.
Nice to hear your riding. I’ve noticed a fair amount of pollen in the last couple of weeks and traffic is, sadly, building back up. Does that affect you?
On swift, you could try one of the alternative real life video route apps. I like tacx in the winter, when I can ride summer routes around Europe.
Dropping the car off for an MOT tomorrow so that's an excuse to go for a run along the river towards Battersea Heliport and back.
Had a stitch the entire way round and kept breathing far too fast/lightly.
feeling that my hip has almost healed went out for a quick run today. last time i ran properly was a month ago. running felt easy initially, so a kept the pace and finished 4.5km loop at 3:55/km. now i need to build on this to score a sub-40 10k (forty days overdue).
feeling that my hip has almost healed went out for a quick run today. last time i ran properly was a month ago. running felt easy initially, so a kept the pace and finished 4.5km loop at 3:55/km. now i need to build on this to score a sub-40 10k (forty days overdue).
that is scorching along!
Day | Easy | Med | Hard | Recovery |
Mon | rest | rest | rest | rest |
Tue | 5k gentle | 5k medium | 5k hard | 5k gentle |
Wed | 5k recov | 5k recov | 5k recov | 5k recov |
Thu | rest | rest | rest | rest |
Fri | 5k medium | 5k medium | 5k medium | 5k gentle |
Sat | rest | rest | rest | rest |
Sun | 10k gentle | 10k medium | 10k hard | 10k gentle |
That means pushing hard on the 5k today, ... Ugh.
And further to my last post, I managed to bork the other knee yesterday. Just walking across the living room floor. I think something slipped slightly and there is was, worse than the first one. So tomorrow's before work run is looking not sensible. Bah. >:(
Finally - a pain-free run! Just 2 miles but at a decent pace and hopefully the start back to regular running after the hamstring tear.
I did a 23km run with the purpose of veloviewer explorer square hunting at the weekend. It was muddy and hilly, but good fun exploring. Suspect this could become a thing for me.
And further to my last post, I managed to bork the other knee yesterday.I decided I'd give it a go this morning. MrsC does the vacuuming on Wednesday mornings, when I'm running, so I said I would go out, do the five minute warm-up, then see how things went. If I still couldn't run, I'd complete the routine walking.
Yeah very pleased, thought I'd take longer to progress from 5k to 10k so it was a nice surprise.
Wondering about trying my next couple short runs with a backpack to get used to it so I can carry a bit of water and a jacket if I start going longer. I didn't need water yesterday but I was happy to have a drink when I got in. I've got a vague idea of heading up onto the Downs maybe and doing a bit of off road for variety.
A small smear of good old reliable Vaseline deals with 99% of all known nipple chafing.
Not only did we do that in the eighties and nineties (and it worked) but at events there would be the occasional aid station en route with big pots of the stuff for those in need.
And continuing my recovery...Better again today. I'm using a timed routine, rather than a distance one for these. Five minutes walk, fifteen minutes run, turn round, fifteen minutes back, walk home. The total distances tell their own story.
<snip>
I think another flat 5k on Sunday rather than my usual hilly 10k, but at least I am out there doing something.
A small smear of good old reliable Vaseline deals with 99% of all known nipple chafing.
Just started c25k again. I tried it a few years ago, but gave up after injuries. I'm a big guy (although getting slimmer now) and running is hard on my knees and ankles.
I intend to take it really easy, to avoid injuries again and to give my body a chance to catch up. The first session was fine, fitness wise, as I've been doing a lot of work on the turbo so my fitness is pretty good. A few knee twinges and my ankles are aching like anything a few hours later.
I'll leave it a few days before the next one. Fingers crossed.
In general, a large increase in individual run distance will come with an increased risk of injury. Plenty of people get away with going 5k to 10k, but some don't. I'm glad you got away with it.
Not run this week at all. starting work too early and too hot when i finished. A few walks with my wife for her exercise and a couple of bike sessions. So this morning I had an hour when she would be out doing the early service and I could run before i set up the streaming. 6.6km in 39.51 with a 29minute 5k. A new PB. Really pleased.
5x1km intervals today with 100sec walking recovery between each. Target was 5:34/km pace.
Intervals done in 5:32, 5:30, 5:26, 5:29 and 5:29. Only got up to 171bpm too (10bpm off my general limit for anything other than the sprint to a finish line).
However, that's because this was only 5x1km intervals at just shy (+20s/km) of 5k pace, I've got to build up to doing 8x1km intervals (at just shy of 5k pace) which is where the fun comes in. The last couple of those intervals get rather hideous unsurprisingly.
The other intervals are also building up towards 10x800m at 5k pace and 6x1600m at just shy of 5k pace.
Tuesdays are fun, honest!
Unfortunately I've injured myself by falling over on rock slabs this week. My legs are just cut up, so after a day off I seem to be back able to run. I also dislocated a finger, which is still pretty swollen (along with the fingers either side) so I can't ride a bike or hold a pen.
Today was a long run day - pushing to furthest ever in a single run at 29km. I'd like to have pushed on for another 5 minutes to get 30km, but I ran past the car at 25km*, and then again at 28.7km. I could push on for 300m to make a round km, but I couldn't con myself into another km. Good news is that I managed to keep an average pace of 5 min/km. Not too hilly today, just a bit of rolling terrain giving me only 250m ascent over that distance. I felt really good over 10-16km, pretty good at 20km, but went from "I'm pretty ok" to "this is hard" very quickly at about 22-24km.I'm impressed that you had dogs that could run for 25km, particularly at 5min pace. That isn't slow.
*one of my dogs was flagging, so we diverted to put them all in the car whilst I did another 20 min.
I'm impressed that you had dogs that could run for 25km, particularly at 5min pace. That isn't slow.Jasmine has dog(s?) that run canicross. They're canine athletes.
I'm impressed that you had dogs that could run for 25km, particularly at 5min pace. That isn't slow.Jasmine has dog(s?) that run canicross. They're canine athletes.
Having not done much running at all in recent months (for me it is an October to April activity) but being quite fit from cycling and swimming I thought I would do the virtual London marathon. Much like kipchoge the first 17 miles were fine. The last third deteriorated very quickly. I am now experiencing more pain then I can ever recall.Congrats.
Been going further.
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VLM 2021 Ballot is open: https://www.virginmoneylondonmarathon.com/how-to-enter/ballot-entry/index.html
(It's planned for October next year, not April...)
Been going further. Averaged 70KM a week for the last month, weight dipping below 71kg. Will do a 40km run and maybe a 50km run this month. Going over 35km was uneventful. Motivating myself by exploring the Peak District from my front door. Been over Cut Gate, up to Back Tor, over to Margery Stones and High Stones. Planning to make it as far as Bleaklow Stones (where there's a crashed plane) this month. Last night I ran over Ewden Height and looked up at Pike Lowe (the Strava heatmap suggested no clear path, but on the ground there was literally nothing, and light was fading).
I've joined the FRA and LDWA and also joined Dark Peak Fell Runners. All an excuse to buy some more kit. Some pics from the last month. All between Wharncliffe Crags, Derwent and Langsett.
(https://lh3.googleusercontent.com/USFv-a-o1xn6PD17uvKlRBITov_d3sQtZqle4_2oRoHXm9qfD-oezceSsvtRKLRuPfmBGhe1jCYXwUTb3yBAF0z52aUZHONf-KNLQAd1b0vKxNYQVeq4LrdJVpfxDb5BiD7Kan6hDTA=w2400)
(https://lh3.googleusercontent.com/DDl9aD_K8ltf3jr7xKGrWfFE2BwW0zA2dvYtVbEOWtHwnmup3xnCckBOCmQCgK6sSD4vSluzfnXHfzNfeZWWLHMkai9qrSDrf9I_dAJO6r6XV5kyo7jebvkbYthqRUkTSjUPuGV37bo=w2400)
(https://lh3.googleusercontent.com/-rRrAEZPbo4y3del6eYkuwGMcA6fDdH1ux_IfcaqtkUH280UoBQyuWPKdJfSpsqLP03Jp76ZylFsXjaqsuu_MyQYQbVE5hKP0MuI5ucURrVoAJD1K46JQGR-WOsAGkXpV7DpfVvyEsY=w2400)
(https://lh3.googleusercontent.com/zpFhShKH8DG3CAqwPVqgSBZVMtDSJ6eAJ8cFs0vNht4zG0A-2_t-6cGbQF-2U6KMXGCMS9ZkuEKFkPa9SlFfJ8T1V-ycRHGIKDuIsJLz-g33kmjsxeM2jYBnwYXhensAaNt2ZcTseRw=w2400)
(https://lh3.googleusercontent.com/-NDPQOArbqSz3vg7WuYfwvM7_KdtY3xpRNwKumEAUlUsa760OVWPaHp5QoWLZFmI9rEHr24qiOCJk87rWhT5l9pu5WxJCMd5kFkg5ispSmO50Zc6Sf79D4pKpJJ-2IuA-BJprsxD9Dw=w2400)
(https://lh3.googleusercontent.com/dJMV7p8qHNeOxvf6APadYU1lSQXddg6Cc80IQESPW2UAqk4aetpVJtze9ctnhbwa12OGwObnlEx3LQzymjRaSZcYAedqAxp9lH_0zXldMKf_PTOjoAp_eMY1e5AIsS-H3LkovOsgPuU=w2400)
(https://lh3.googleusercontent.com/jH_5QfoCX6I4gBJifeFQf_QqHOTJsLUUM7gAlFaEarq_hxdU1HMjXhylN5y7UkGPVu_vaEbuL_e5K879AhckhGv77NvoJwhq_W5_HY-Lcn3gLcDt3HBS6JcTtKxwCvPyWYiUTHybdm4=w2400)
(https://lh3.googleusercontent.com/h_4wJy7-pfeQSuLd0yBx-oy6FlVgB5nhKCj04a1Wxvx0R2FmRbGCw-_idtx3j5ZyYf3AX2Won2hWM1qem3K_mZ0aJzyS6iM6Ol09KBp_1NCNeIwh4vpJRM2xioL-FdRp7GwsUWDj4AI=w2400)
(https://lh3.googleusercontent.com/X-a-zdvF8H16Ds9i5cdO5teuxpAYO9OkfyUe2oh2qY782B-sToh2qw3_pdPQ2AntBGAYiWcAiIyfOIhHS6lusnTg2gQkPVk0cTs9BnoDaV5MYcAAw-asJxBJotwCxckNgC0_T9upTvk=w2400)
(https://lh3.googleusercontent.com/eU3H2z_PrQnnl1XYITwEc11vgpcYqkEicwaE85ebtyGWAdjTqAAKC4YpkrxQTb2z3neEKxHzp7shR7A6hYCKATdrLW7OVsNoRnAzOGcpLSemCJiAljIGSUHG-pKXfCnswxqqrCbMm2Y=w2400)
Forgot to post that I did a 54km run the other week in celebration of my mate being 55 the week after - he's done loads of ultras, whereas this is the first time I've gone over 40km. Rolled my ankle at 27km, and given we were coming off Bleaklow, no choice but to tough it out. It's still hugely swollen and black and blue. I regret nothing! Found an ace bothy too - opens on to a waterfall. Plan to do another 50km run out into the Peaks towards the end of the month.
I live near Langsett Reservoir, which puts the Cut Gate path in easy reach, which then puts a straight run to Derwent, a left turn out to Margery / High Stones / Back Tor, or a right turn to Bleaklow (and on to Kinder) all in reach.
If anyone fancies a run in the Peak District, I'm usually up for bunking off work on a Friday. I live near Langsett Reservoir, which puts the Cut Gate path in easy reach, which then puts a straight run to Derwent, a left turn out to Margery / High Stones / Back Tor, or a right turn to Bleaklow (and on to Kinder) all in reach.
I live near Langsett Reservoir, which puts the Cut Gate path in easy reach, which then puts a straight run to Derwent, a left turn out to Margery / High Stones / Back Tor, or a right turn to Bleaklow (and on to Kinder) all in reach.
Sounds rubbish. Why don't you move to the middle of a cramped dirty city where you have to drive 5 miles in no less than 30 minutes to get to a patch of grass that is bigger than a football field?
If anyone fancies a run in the Peak District, I'm usually up for bunking off work on a Friday. I live near Langsett Reservoir, which puts the Cut Gate path in easy reach, which then puts a straight run to Derwent, a left turn out to Margery / High Stones / Back Tor, or a right turn to Bleaklow (and on to Kinder) all in reach.
Likely taker in the spring - it’s been a while since I ran over kinder or bleaklow. Continued work will, I hope, see me able to do some longer runs again. Not sure I’m up for 55km yet mind.
Not sure if I can face going out for a run today (the correct answer is that I'll feel better for having done so).
Definitely needs more management than cycling for me.
did a 6k run after 14 week slump/break, fitness is down as expected, heart rate hovered around 180bpm for 4:47 pace (used to run 3:4x last autumn at that heart rate). i would need some serious training again to reach the sub-20 5k, maybe by summer if there's a will.
Still not going much quicker, but have managed my first half-marathon distance in over two years. So I'm going to stick it down here on the web to try to make me do it this time. The goal is to run the Basingstoke Canal, from its start not far from Byfleet and New Haw station all the way back to Festival Place Basingstoke - following towpaths as far as Greywell, where the canal disappears into a collapsed tunnel and then following its course using footpaths, about 60km, hopefully in just under 6 hours. I've had this as a goal a few times and never done it (other goals or injuries have put paid to it), so wish me luck this yearI would forget about the time aspect when you get to that sort of distance especially on a relatively slow surface. You are looking at the running equivalent of audax.
Good luck. Do you have a plan to increase your distances and prepare?
Still not going much quicker, but have managed my first half-marathon distance in over two years. So I'm going to stick it down here on the web to try to make me do it this time. The goal is to run the Basingstoke Canal, from its start not far from Byfleet and New Haw station all the way back to Festival Place Basingstoke - following towpaths as far as Greywell, where the canal disappears into a collapsed tunnel and then following its course using footpaths, about 60km, hopefully in just under 6 hours. I've had this as a goal a few times and never done it (other goals or injuries have put paid to it), so wish me luck this year
Work project that would have required weekend working has delayed - so it's all on for the Hampshire Hoppit Marathon at the weekend. 13 - 17 degrees and showers, so much more civilised than it could have been. Will be my first marathon since August 2018 - having developed some foot problems the subsequent winter.
Another one who enjoyed the Hampshire Hoppit marathon and I agree on CET's points. Great organisation and route. And the last 5 miles were hilly torture. Garmin reckoned I ran 26.6 (and I use the word "ran" loosely ::-) ) Finished in 4:54 which was ahead of my expectations. First marathon in the bag.
4 laps of the Cliveden Estate on the opposite side of the Thames from Cookham this morning. 9 short steep climbs in a half-marathon. Made my understand why I struggled on the Beachy Head Marathon a few years ago - find it hard to get back into a good pace after a hard climb, and so gradually slowed down. Now I know that's an issue, will head out to Watership Down area for some routes to practice on similar terrain. Need 9 more half-marathon distances to get to the 100.
congratulations
Are you going to go for a 100mile belt?
Just back from my second ever 10k race and the first for about 12 years. Paced a perfect negative split to come in at 59:26 for the 10km. Really enjoyed it actually and can see myself doing some more. Iran/walked to 4k to the start line and back again as well although coming back was much harder.
https://strava.app.link/wewTOgsZYtb (https://strava.app.link/wewTOgsZYtb)
Hopefully will have a go at the Basingstoke Canal in the spring, probably just before the clocks go back when the mornings are getting light.
Hopefully will have a go at the Basingstoke Canal in the spring, probably just before the clocks go back when the mornings are getting light.
It's a good run, with a few shops and plenty of bail out opportunities if you need it along the way.
I've run it as an ultra a couple of times and in my limited opinion, it's a more interesting route starting at the Woking end and heading towards Basingstoke, (it gets a bit built up at the woking end). But, there's more train stations and shops etc if you need them going the other way. There's also a water tap at the canal centre (Mychett?) Which is quite handy.
Insominic run today as lots to do. Out the door before 0630 for a slow run as very much building distance over speed. Mild but grey unlike yesterday's beautiful sunrise. Walking an slight incline a few km in and got over taken by another runner who annoyingly was just a bit slower then me once I'd started running again so eventually had to pass and thankfully they went a different way as I headed off into the country lanes which were blissfully quiet, I'd actually clipped on a rear light but probably didn't need it.
Surprised by how muddy the tow path I went on was as been fairly dry so that slowed me to a walk for a fair bit as too slippy to run much but emerged from that and turned for home with a quick stop to dig some artichokes for other allotment holders to help themselves to as far too many for us to get through
The last 5km from the allotment felt hard as had cooled slightly but ended up with pretty much bang on a half marathon (wasn't planned had aimed for 20km) in 2:15
Still home by 9am to start trying to get family moving
So I've been getting out for training whenever can but April's mad for my family with Easter, holidays, birthdays a d anniversary so slipped a bit. However took day off yesterday and planned a longer run along the flitch way, a old railway track that's now a bridleway.
Ended up doing 43 40 km in just under 5 hours which was very pleased with as a big step up in distance and parts of the path were very muddy.
Legs also aren't too bad this morning
very steady 11 miles here. Still using run / walk, but up to 8:2 which gives loads of time to recover. I got to 90 minutes with no issues, comfortably in zone 2 as per the plan, but then something went awry and my heart rate shot up by 20 and the last half an hour was pretty tough.
Congratulations. That is awesome as an achievement.
That is why Kipchoge manages a couple of marathons per year and kilian jornet races every week. The difference in impact from tarmac or pavement is massive.
Do you think it is mostly the difference in impact? I wondered if it might be more in the variability - that on a smooth hard surface you are repeating exactly the same movement every time, and wearing exactly the same points of cartilage, muscle or tendon over exactly the same range every time. Whereas on a varied surface those movements will be irregular and so perhaps not hit the same concentration in one place over the run.