[Closed] Running.

😀

Are you guys doing any leg strength work in a gym at all? Or just interval/ sprints?]

If you have time then its all good, certainly for injury prevention. I do lots of press ups and sit ups/plank to help with core strength.

What about squats?

What about squats?

I'm sure they are good, Im too old for that now 😥

I do lots of press ups and sit ups/plank to help with core strength.

I can go running for 10+ miles, but I just cannot be bothered doing push ups/core work. I know I should, but it bores the shit out of me. When I was a gym member it was ok, as I was there to do it, but now I have the upper body strength of a wet noodle.

My son (14) has bet me he will have better abs than me by the end of the month when we go to camp bestival. 😳 so I'm working on it!!

Now the people. Done another good session this morning. 8 x 1 min efforts and getting as low as 4.13min /mile pace! I started with 1 min recovery but it wasnt enough i feel so i went to 1.30 recovery after the 3rd minute. By the last one my legs were on fire. Got a warm glow now after cycling to work as i am really pleased with the way its going. I even found i was awake before the alarm today so i hope that continues.
I manged 2 runs at the weekend, 8 mile getting progressively faster finishing the 7th mile at 6min/mile before easing off back home and 12mile really steady off road as well.
Going to do 2 x 2 mile on thursday at tempo pace prob around 6.30-7min mile which i imagine will feel quite hard towards the end especially first thing in the morning.
Then this saturday i am up at silly o'clock to drive to the lakes and do leg 2 of the bob graham round, i am helping a friend and i may possibly extend the run to leg 3 as well if i feel good.
Come on dont be shy, what are you up to?

Good show.

Those short intervals are good. I do even shorter than 1m. It's incredible for increasing cv capacity it seems.

I did hilly 10km on Sunday in 56 mins, which was decent enough, the only slow miles > 9m were the ones with the hills in.

No knee pain either.

Good going! That sounds great, and I'm very jealous of the BG stuff. I'd imagine it could be addictive and, before you know it, you're obsessed.

I only ran 10 miles last week - one good session of 6*3mins and a short 3Pcx set of hill reps with a bike on my shoulder (800' in total).

Cycled 150miles ish over 3 rides, including lots and lots of hills.

Ingleborough fell race on Sat so I'll probably do a session tomorrow and take it easy for the rest of the week.

I still have to get out to Pen y Fan and run up it. Twice...

You entered then Molly??

The quest for sub 3 hour marathon continues. I was ahead of my plan but I've had shin splints for the last 5 days Grrr, it followed a session I've been doing weekly on a grass track in fell shoes. 7X800 at 6 min mile pace. All better now after a week of frantic foam rolling, stretching and leg exersise and I managed 6 miles at Marathon Pace last night.

Supprised to find I was using less than 90% WHR on the last interval of the session though.

Also did 11 miles at 3 hour marathon pace and it felt pretty easy.

Going to do 18 miles on Sunday and try to do the last 6 at 3 hour marathon pace.

BGR will be on my radar soon, moving from London to Ilkley so a trip to the lakes will be doable in a day rather than a weekend.

Ingleborough fell race on Sat so I'll probably do a session tomorrow and take it easy for the rest of the week.

Did that last year in 58:42 which I was quite pleased with

Cool!
I came 4th in a local trail race on Sunday, which somewhat surprised me.
Though in fairness that position was largely due to 12.3 miles being not a popular distance with fast people, combined with needing a bit of map-reading if you couldn't memorise the course. I was lucky in that the only people who were faster didn't know where the finish was so they'd normally only get about 100feet ahead before getting lost again 🙂
Also runners round here tend to be more like roadies, except at least roadies have realised that you don't enter an off-road race on a road bike this time of year and expect to have any grip.. 🙂
Felt quite surreal to me to be in the lead at mile 9, but I can't see that happening again in a long time.
Did a 12 mile leg of the real relay on wed which was good fun, and was shown on the beeb news, making me famous!
Tonight probably a few miles as it looks dry. Thursday is a 5x3K relay which is normally a laugh, but looks like it might be pretty wet this year. Then on Sunday a local charity 10K.

Yeah the bgr, it does get a bit obsessive.. I attempted last year with 3 others from the club and they got round in 22.20. I didnt! I stopped at 28 mile with knee pain that had come form nowhere.
This will be my 2nd time this year on the course so i imagine i will be pretty sore afterwards.
if you dont know leg 2 is from Threkeld, directly up Clough head, over all the dodds, up to helvellyn, dolywagon, fairfield then back down and up seat sandal. Quite a few summits i have missed too. I will have to be feeling really good to attempt leg 3 as well.
Should be good just hope i can get some sleep early Friday night.
Tea boy, where are you based?
Good running Molgrips get pen y fan done then report back!
Dj, when you move up to yorkshire give me a shout, i don't need much of an excuse to run in the lakes. Hope the shin splints ease. Which matathon are you aiming at?

I got well lost up on the Dodds a few weeks back! I think its on this thread.

Leicester marathon. It was the only flat one I could get entry to. I think less than 300 people do it so there could be some lonely stretches I think.

Anyone have a benchmark time for Pen y Fan btw? I reckon I'll be going up the Gap from the North side and then turning left onto the summit.

Anyone have a benchmark time for Pen y Fan btw? I reckon I'll be going up the Gap from Brecon and then turning left onto the summit.

Not from that way as I always do Crybin first from the gap

Climbed it directly from the A70 in 32 mins and down in 18 a few weeks back

Had a good run yesterday again. Did the same route as before but added another field in so probably added just another half mile or so. I didn't feel like I was going to have a heart attack during, legs don't feel like complete jelly this morning and my hip no longer hurts from running, so I think I may be getting somewhere! Got chased by a small herd of cows and a bull which helped me pick up my pace halfway round..

It seems to have sapped all the power out of my legs for my road ride this morning though. So how important are rest days? I feel I should maybe have one tomorrow but I hate the feeling of going a day doing no exercise at all..

So how important are rest days?

They are the most important days.

I reckon if I start in Llanfrynach, go up that way and straight down the ridge to the north of the summit and return to Llanfrynach it's about 12 miles. I'd aim to beat 2.5 hours which is 12.5m/mile, given it's not that steep overall.

I averaged just under 12 min mile last time I was on a bigish run up there, that was running the ridges and it was tough going.

http://connect.garmin.com/activity/174648049

Well then I can forget 12m/mile! 🙂

Did that last year in 58:42 which I was quite pleased with

Too right! Good run. That's about my target. Glad you seem to be on the mend and, more importantly, seeing sense and moving north. I moved up from London a few years ago when I was much fatter.

Well done IanMunro - 4th is 4th! You can only race the people who turn up...

Tea boy, where are you based?

Got chased by a small herd of cows and a bull

😀 Luckily I had a bit of a head start and the gate was easy to jump/climb over.

Oh and is a couple of hours DHing at Woburn ok on a rest day or do you have to do absolutely nothing/as little as possible? I won't be doing much pedalling, just pushing back up to the top. Depends on weather of course but I'd like to get out on my mtb this week after work.

Intervals last night 4 x 1mins flat out, recover then 4 x 30 secs flat out round a small park near me then a slowish 5 miles (36 mins) ankle feels better now. Going for long 20 miler on weekend.

Play it by ear. If you feel like it you could do DH, but your legs and arms will still be working hard. I wouldn't, personally. However I am going to treat swimming as a rest from running and biking because I only seem to be exercising a small area of my shoulers and it doesn't take much out of my overall energy stores.

Molegrips - there was a race weekend in Llanfrynach this past weekend. Pen y Fan was on the Saturday and Fan y Big was on the Sunday. Some very quick times on the short (3.5mile) Pen Y Fan course on the Breconfans website; certainly a good eye opener.

I had my nieces birthday on the Saturday so could only do the Fan y Big loop this year. Still it's a bloody brilliant course and was effective in highlighting how little hill work I've done in the last couple of months. Still nailed the descent with a couple of sub 6.30's; 9.13's average though for this bloater.

[img] [/img]

Sorry about the shorts....I didn't realise how *ahem* short they are.

Also; you may be interested in Waun Fach this coming weekend (7miles) and Brecon Beacons fell race (19 miles) on the 2nd weekend of August.

They is proper shorts none of this down by your knee rubbish!

Looks like you are running on carpet there Seanoc!

@nosemineb

Let me know when you are doing a reccy on the BG I may come along (work and other stuff permitting) There is a lot of information on the FRA forums and regular reccies but I am sure you already know if you have friends who have done it.
I would love to do it but a bit too far away to train in the area very much.

LOL!

_tom_ DH at Woburn is perfect for a rest day.

Probably better to think of it as recovery time... not rest.

Hm, the Beacons fell race could be interesting. On a Thursday though?

I'm thinking of running the 4.5 miles to the pool tonight for a swim session.

Strava Speedgoat challenge looks interesting. 50km/3352.8m; may have a bash on the Saturday starting from Garwnant - never broke 3000m in one run though.

I think I will make the distance, but not the climbing.

Well I ran to the pool, mostly off-road which was nice. Swam hard for 20 mins, started feeling a little bonky, chugged some lucozade which upset my stomach, walked slowly for half an hour then ran/stumbled home, uphill. Not so bad overall, but quite tired today!

Swimming was pretty good too.

Sounds like you need to re-think your nutrition Mol 😛

I must be weaning off sugar.. it tasted so horribly sweet like never before.

What had you eaten before to be feeling 'bonky' after that amount of time?

Eggs and bacon for breakfast at 8am, then a salad with chicken and beans at lunchtime at 12, then it was 8pm before I had the drink.

I can see a bit of an issue! You need to train, think and eat like an athlete.

Get yourself a copy of The Feed Zone.

Just need to get a grip and dig in.

Interesting reading, I used to love running on the ridges around Pen Y Fan. Used to go up on weekdays, usually bumped into some squaddies who enjoyed a bit of a pisstake at the fact I was up there for "fun" while they were getting paid.

So no running for me for a few years (this is a bit Runner's World forum/you go girl sorry). Went diabetic, got my insulin levels sorted so I could run, then got compartment syndrome in both legs.

Finally having surgery next Tuesday, so finger's crossed I will be making my running comeback by the Autumn.
Will be looking for a 10k race around North Oxfordshire if anyone has a recommendation?

You need to train, think and eat like an athlete.

Thanks for that gem!

Colonel wax - that sounds grim, but glad you have a way forward even if it does involve knives.

Will be looking for a 10k race around North Oxfordshire if anyone has a recommendation?

Cherwell Joggers might be worth a look. There were some races out of Banbury but I forget which webiste.

Cheers Molgrips.

Not overjoyed at the prospect of surgery but it's a bit depressing watching mates fell race & BGR attempts, supporting my Mrs at the London Marathon etc.

Can't wait to get out for a run!