Was meant to be doing a long run this morning but scrapped the idea. Easy run around the canals instead, very pleasant actually. Snow was surprisingly grippy and not mega cold either.
Did my first Parkrun in a snowy Guildfrod Park - some slushy paths and some snowy field meant that it was quite like a proper muddy cross country run without the mud!
No official time yet but about 25.40 according to my strava, which I'm actually quite pleased with. That's almost recreational runner sort of pace for a 48 years old 😉
I'm not going out in this until there's a significant melt. I'd rather stick to the treadmill than mince about over icy patches, especially with a long run due soon. Hopefully be better by Monday.
Lots of PBs at Park Run Inverness today, myself included. Hard frozen ground really helps!
The snows almost melted here and 7C, so QECP tomorrow will be a mud fest..
Erm..
yay..
Anyone tried ON Cloudflyer’s? Tried a pair on today and had a gentle spin on the treadmill and they felt pretty good so am debating treating myself.
No official time yet but about 25.40 according to my strava
25:22 actually. I'm Charlie Chuffed with that, ground was quite slippy and I didn't feel I was getting full value for each stride.
Anyone tried ON Cloudflyer’s?
Nope, tell us how you get on..
Ive been ignoring this thread since I developed a calf injury in December. A frustrating 3 months of zero running and little exercise. Last few days managed to get out for a couple of pain free 2 mile runs so back in the game! New physio located the problem and after 3 painful sessions managed to clear the issue (fingers crossed)
Very slow and gentle build up through spring (at 53 its hard to develop fitness at all, never mind quickly) and maybe start planning some races (maybe an assault on the O/50 Merseyside road GP title!!)
So I did the Ibarruri round of the Urdaibai Kopa (just outside of Bilbao) yesterday. My flight home on Thursday was cancelled so ended up staying long enough to get to race. It's a series of 7 trail races, all in the valley.
21k of trail with 1.2km of climb. It had pissed down the night before so was crazy muddy in sections. As it was all very last minute I hadn't really trained for it, with longest recent runs of 10-12 km. I must say it was such a fun event. Everyone was very friendly and well organised (4 water / food stations). 12euro to enter on the day, with a finishers metal water bottle and barbecue.
I came 56th out of 76 with a time of 2.25 (winning time was 1.50). Happy with that.
Whoohoo that looks ace.
Myself and a couple of running buddies managed to get out for a 24 mile session yesterday morning in ice/snow free conditions despite the recent weather. The location, well it left a lot to be desired but in the end did it's job and despite the mental thrashing ended up giving us a good session at a decent pace.
Lower level of Tinsley viaduct in the centre of the 2 carriage ways which is double barriered off from the traffic. Up and down 24 times, so in total 48 trips from one end to the other. So many times we could have jacked but managed to prevail and complete the distance. The mental challenge was the worst part although the physical tole was not much further behind.
Loads on inane chatter and counting steps etc - it's about 700 of my steps from one end to the other - kept us just about going.
Wont be doing that again for a while I hope 😮
After 5 days on the trot on the treadmill it was great to get outside again today albeit slippery muddy slushy and some snowdrifts on my (short) run.
That looks ace Leku! I have just signed up for a wee stroll on June 24th from Braemar to Aviemore. Takes place on my 50th birthday and will be my first Ultra 🤣 The hard as nails woman at my work who does them said it "was hardly worth calling an ultra." as it is only 28 miles...Aye; right enough...
alanf, that sounds awful, well done sir!
Nobeerinthefridge - indeed, but awful only goes part of the way to describing how it felt.
However, once completed the elation was fantastic.
To actually cover the distance can only serve to give me the inner strength to continue once it gets tough.
Insanity has been mentioned quite a lot to describe the session...
I do a lot of my hard/pace sessions up and down the same piece of road cos it's the only flat bit anywhere round here. But at least it's a full 2.5km long. 5 times each way for 25km at marathon pace is the most I've done. 24 x 1 mile laps though.....
Tbh I used to be terrible at running long straight sections, hated it to the point I'd even avoid events that featured such sections, but I've sort of got past that now, doesn't seem to bother me now.
Sorry Captain, I'd draw the line at doing the same 2.5k stretch all the time though, that'd bore the tits off me! I'm fortunate (I think) to live on the coast, so lots of flat places to run, but after doing a pretty lumpy trail 10k last week, I was cursing not having hills to train on!
Yay. I'm starting to feel like a 'runner' again (I used to be 25 years ago, sort of)
It's 'only' a Sweatshop running community run, but their improver's run tonight was a 5.1 mile / 8.25k circuit (long by their standards, usual is 3-4 miles), while the beginner's was a 2 miler. I was all set for the short one after the weekend's 5k which had left me a bit stiff on Sun and Mon morning, but as the routes were the same to a point I set off with the intent to see how I felt at the split.
Long story short, ran and chatted most of the way round the with a group, never felt in any trouble or discomfort (legs got a bit heavy, but could have continued) and completed the long route in just about 9 min/ mile pace. Which I know isn't long, or fast, or up the side of a cliff compared to many on here, but it's only 1 min/mile above last week's 5k pace and I was chatting all the way round, which would have been inconceivable even a couple of months ago.
Jealous to read so many of your guys are out running, my knee still hurts from running last tuesday... I'm quite sure its the new shoes which have caused this, have dug out the old shoes and am gearing up for a light run this evening to check. Very annoyed by this layoff as I was starting to make good noticeable progress with my running
New physio located the problem and after 3 painful sessions managed to clear the issue (fingers crossed)
Crossing fingers to clear an injury is hardly 'scientific' is it? 😉
Only teasing Surfer. Pleased to hear your physio help sort it and you are back out running again! Was the calf injury related to the Achilles problem you were having last year?
Speaking of physios, I badly sprained my ankle (damaged anterior talo fibular ligament etc - so the base of your foot and toes go black with bruising) whilst out running on New Years Eve - I couldn't even bare putting weight on it: Shaved it and taped it as per my 'Wilderness First Aid' book and luckily got an appointment with my physio as I had a big snowboard trip 3 weeks later.
I had 4 physio appointments before I left for Canada and can happily say that although I had to take it steady with the drops and landings on the snowboard for the first few weeks of the trip, I made a pretty quick recovery thanks to the physio. I am also now back out running (with an ankle brace).
So yeah - let's hear it for [quality] sports physios!
Is anyone else in the south doing the QECP trail half marathon on Sunday 25th of March? Be good to say hi at the start if so.
Also, how does anyone handle running with friends in races - what's the etiquette on pace? I have a 50 year old friend who will destroy the rest of us with 7min/miles despite the hills, hence it's easy to tell him to run his own race solo from the start - we don't want to hold him up.
But the younger & slower guys - how to handle that pre-race conversation? My inclination would be to stick together for the first five miles and then split at that point if some are suffering.
Don't want to offend anyone but don't want to run a crap race either!
Run your own race unless you've specifically said you will go round with someone else to assist them.
If that is the case then you are effectively sacrificing your race to aid them. If not, then wish them luck at the beginning and get on with doing the best you can. Oh and good luck 🙂
What he says ^^^
Socials are for chatting, races are for racing.
Chat at the start, maybe run the first 1/2 mile together then gently split. This is what I did with my brother-in-law at the Brum marathon, we started together, did the first mile, maybe 1.5 miles together then parted (well, he went off into the distance...). No point running together unless you're very closely matched IMO.
I’m doing the QECP marathon ...
See you there.
Sound advice. Cheers all.
Running together is great if you're evenly matched. I hooked up with a small group with the same target for a marathon a couple of years ago and it made the first half fly by very comfortably. 2nd half we were all on our own as people found how over-optimistic they'd been 🙂 I would never do a race with mates unless the faster ones are very happy to take it easy. Eg I have paced my wife a couple of times when I only wanted an easy run for myself.
Train together but racing is for, well, racing. No mates.
Was the calf injury related to the Achilles problem you were having last year?
No, seemed to be a bit of a tear. felt healed then would "pop" about 1 mile into my run. Seems better now, nother 3 miles tonight just trying to hold back.
No, seemed to be a bit of a tear. felt healed then would “pop” about 1 mile into my run. Seems better now, nother 3 miles tonight just trying to hold back
Interested to know what your physio recommended to regain full range of motion etc?
Eccentric/Concentric strengthening exercises? Proprioception? ... stretching? 😉
Good luck with your return to form surfer.
edit - oh btw - dunno if it was your gastrocnemius that you damaged but:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845475/
"In the sub-acute phase, rehabilitation should consist of passive and active stretching program, soft tissue techniques, and proprioception training"
Just saying ... 😉
QECP is back to its claggy best.. 🤦♀️
Aye, the frost has gone here too, back to the fun brown stuff!. Volunteered to marshall at a local parkrun - Troon - on saturday, looking forward to paying back some of the fantastic cheeriness that I have received on parkruns in spades!.
Parkrun volunteering for me this week as well, run director at Oldham. Run with the tri club tonight, been buying new running shoes today so need to try them out.
Eccentric/Concentric strengthening exercises? Proprioception?
Yes lots of exercises and importantly cross frictional massage. No mention of stretching although he is a decent triathlete by the sounds of things and appears "educated" in these things so not suprising really 🙂
He did ask me why all the "bloody old fellas were so fast" Told him we had no TV in those days!
He did ask me why all the “bloody old fellas were so fast”
"frictional massage" ... not heard it called that before! 😉
If you cum too quick ... try and think of Margaret Thatcher ... 😉
QECP not bad today, bit loamy but we’re due a bit of rain this afternoon..
Parkrun starts 0900 in the morning if you are interested..
Old shoes on, two weeks off to recover and made it all of 200 metres yesterday afternoon before my knee started to hurt so I had to abort...
Very annoying, especially since I can swim and pedal pain free. Physio tomorrow, they reckon it might be IT Band Syndrome, I am not too convinced, pain is in the back of the knee, below the bend/top of calf when my foot is landing , no pain when moving the knee in any other movement.
Round 3 of my 'half or more a month' race completed at Retford yesterday.
A very good race and excellent conditions too.
I managed to complete to my goal time so happy with that and feeling positive for the next installment which will be my main race for the year.
5 weeks until Boston marathon...
Can I ask how people think running helps or hinders fitness on the bike?
I stated the year with the usual Zwift fitness builder stuff and to be honest got quite bored of it at about the same time I started doing a couple of runs a week 3-4 miles. Over the last 6 weeks or so I've done more running and less biking and did a 10k yesterday in just shy of an hour. Not quick but hilly and feel I've a lot more improvement in me. Next target is a sub 25min 5km.
From a cardio and weight loss point of view, running is great but I'm a bit worried that less time exercising (albeit at higher intensity) won't do me any good for 5-6 hour rides later in the summer etc.
It's nice not having a garmin or a screen to stare at though.
First run over the weekend in my On Cloudflyers. a brief review:
Good. They're light, nice amount of support and feel like they move nicely with your feet. They feel supportive but not too much so. Very comfortable generally.
Bad. Not much really, they gave me a small blister but that was as I am a fool and my first run in them (bar 1km on the treadmill) was a 12 miler. A few shorter runs and I think they'll soften up and be the right tool for the job.
Running fitness / bike fitness
I think the only overlap is the cardio side.
The strength/conditioning for running is good for running but doesn't really provide any advantages on the bike as you're using different muscles in different ways and with running you're weight bearing through you legs/joints whereas with cycling not so much.
For running you need to get your body used to the impact and stress which you don't really need o for cycling.
If your doing lower intensity but longer rides then you need to build endurance and shorter more intense running wont provide enough of that for you. Maybe try some longer slower runs or maybe just do some longer slower rides?
That's just from my experience. I run more than I ride now and I'm usually fine on longer rides if it's not too intense. My quads are usually the first things to suffer though on longer rides as they aren't used to it.
My biggest ever week of running completed - 133km, felt very tired on the way to work this morning, but that may have been partly down to working until past midnight and getting up at 5:45am...
Less than 6 weeks to London, miles are mounting up!
I seem to be lucky to be able to avoid too much injury, apart from some ongoing minor PF in one heel, but it's manageable and doesn't stop me doing anything.
Cheers, Rich
Running fitness / bike fitness
I think the only overlap is the cardio side.
The strength/conditioning for running is good for running but doesn’t really provide any advantages on the bike
Yep - I would agree completely. Although I would also add that running is a good, time & equipment efficient alternative for cycling that can provide similar psychological benefits e.g. 'blowing the cobweb away'.
In terms of muscle use though I find that [for me] running more than once a week or so causes muscle adaptation that results in less effective/efficient and slower cycling. Not a massive difference, but a difference all the same - especially on the longer rides.
I agree with alanf ^^ that the quads are the most noticable muscle group and that they adapt pretty quickly.
Bin stealthily watching this and quietly getting out and abaat.
<span style="font-size: 0.8rem;">I've done my usual, gone mad, remembered how many miles I used to do and gone from ~25 p/week to 50 p/week in a couple of weeks aaaaaand injured. Bolleaux.</span>
Right knee. Front just below cap, can run it off in 2-3 miles but hurts like a hurty thing 'till then. Presumably reduce/no mileage and RICE? Anything else apart from an injection common sense?
FKCU.
