Thanks all. My plan is to mix and match I think. At the minute, I'm leaning towards more running to shift the weight and hopefully improve aerobic capacity at 1 hour ish efforts. If I can use the bike to maintain the same sort of FTP, this should make me faster up the hills going into summer. I'll then gradually lengthen the miles on the bike and do the odd run for sharpness.
Parkrun rollcall anyone?
have had a few weeks off - more than a few actually - skiing weekend, one weekend of mrs dd laid up and few heavy Friday nights meant none since Feb3rd. Naughty naughty.
Sank a few last night, woke up with thick head and wasn’t going to go but thought **** it, at least it’ll clear my head. Just live with a poor performance I've never felt tempted to chicken out but when I got out of the car in Ashton Court, it was absolutely bloody freezing - and blowing a hooly. Damn near got back in and went home. But y’know, feeling awesome and all that...
Just had results through. 23.14 so 37 seconds off last one and a jump of 34 places to 65th. Next aim will be to beat 23 - hadn’t thought it would be achievable a while back - it’s the bloody hill at the beginning!
I'm putting all this down to switching from previous run/sprint80/sprint100 stuff to @surfer’s suggested intervals. So cheers to you for that @surfer. I think carrying around 6kg less than from my first parkrun (this year) in January (25.19) has helped as well. 🙂
Keep on truckin’ all!
No Parkrun for me, ours is still off due to the park having some work done. 15 miles in the wind and snow instead, not overly pleasant, not overly fast but done. Now for beer.
Wilmslow half tomorrow, should be bracing! Hoping for a decent group to shelter in with some of the pacers...
Shouldn't have gone - after recent weeks of injury free I had a minor niggle but thought it would be OK. Then my local was off, park is a bit soggy and needs a chance to recover, so went over to Homewood (Chertsey / Ottershaw if anyone's local)
Cracking course, like an old school XC with a proper steep hill mid way. Which the calf was fine on. Down the other side, then up another minor incline...... and calf went again. Only sensible thing I did was stop there and then, so I got a DNF but hopefully won't take long to recover.
Now sat with feet up watching rugby and cursing.
Ooof theotherjonv! Unlucky with that.
Discretion better part of valour and all that - there’s one to do every week. Hope it sorts itself soon
Stay warm in the cold winds.. tight muscles don’t like the cold.
I’ve been over QECP three times this last week, each time in a completely different conditions.. hard rain and slippy slop, baking hot and no wind and this mornings bitterly cold sleet.. Got to love the variety.
We've got the Spring Marathon there in a couple of weeks now, so I’ve upped my pace and tomorrow will be interval hill climbs.. I expect vomit and crying.
🤡🥊
You've lost 6kg since Jan DD? Ace!
Struggled a bit recently myself - few colds and weak excuses, plus a bit more riding/turbo. And when I have ran I've overdone it. Nice slow hour or so tomorrow morning planned though.
You’ve lost 6kg since Jan DD? Ace!
Err, yeah - definite timber-time in Dec. Resolved to enjoy Christmas and tackle in new year. Running, swimming, cutting down on beer and cutting out sweeties has helped a lot but no biggie, it’s timber - just needed burning - still a bit more till target. Thanks though!
Saw this on Twitter 🙂
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👍👍👍🌨🤩
I ran 15 miles this evening. Walking is proving tricky.
Self medicating with Laphroaig...
Seems like all the road races are off. Except perhaps a 20 miler in Lancaster but I’m not doing that.
Snow here, think I’ll run locally up and down the estuary instead of the trek to QECP.
I did Ashton court yesterday too. Not as quick as DD but happy with my new pb there of 26:04.
i think it’s the only time I’ve still been cold at the finish.
I did Ashton court yesterday too. Not as quick as DD but happy with my new pb there of 26:04.
i think it’s the only time I’ve still been cold at the finish.
Any PB is A. Good. Thing. Awesome work. I was a little bit confused for the barcode scanning - couldn’t figure out what to do I was that cold. 😀
Days like today are what treadmills are made for.
was suposed to do clumber duathlon on sat, was canceled though so did park run instead. Was cold and hard work.
R.e. above running is not social for me i dont really enjoy doing it but feel better when its over (type 2 fun?) If i get fast i wont be running for as long, though thats lieing to myself 'cause i'll just increase the distance.
Anyway got some time to put in some actual training for the run, can you know 2 mins of a 5k in 5 weeks?, from a 27min to a 25min.
I needed some new running shoes so I went to a running shop in Tunbridge Wells where they got me to run up and down a few times and then put me on the treadmill video. The upshot is they could see no reason why the shop I bought my old shoes from (Sweatshop in Brighton) put me in support shoes. I ended up with some Brooks Ghost 10s, which are a neutral shoe.
I've now done 4 runs in them and they are sooooooo much better than my old ones. The added comfort really makes running more enjoyable. I did 10k today, which was the first time since the British 10k last June, due to various injuries and lack of time.
PS. There's something very soothing about running whilst it's snowing.
Anyway got some time to put in some actual training for the run, can you know 2 mins of a 5k in 5 weeks?, from a 27min to a 25min.
I sincerely think you can. Intervals are your friend - do a 8 x 2 min session once a week, then a pyramid session another day (say, 1,2,3,4,3,2,1). You don’t need to be spending any more than 35-40 minutes per session - maybe a tempo run at the weekend. Your fast runs for pyramids/intervals should be faster than your desired race pace (which is 5min/k). Stick to a plan and I reckon you’ll knock 2 mins off your 5k easily enough.
PS. There’s something very soothing about running whilst it’s snowing.
Cant disagree with that.. lovely run out locally, up the estuary into the river, through the woods (technical rooty) up over the bridge, back down the other side through Manor Park Farm into the marina, caught the ferry across the Hamble to home.. all in light snow flurries and I could count on one hand the number of people out...
🤸♂️🗿
Managed a very slow 10 miler yesterday morning, felt in my lower back and hips later in the day. Mainly off road and lots along the beach but I worked out I have ran 16 miles quicker than i ran yesterdays 10 (albeit 20 yrs ago!)
Day off today then steady club run Tuesday,
Need some advice on shin splits.
I have what I think are the early signs of shin splits. I've been doing alot more running than usual this year (320 miles so far) including more recently some 40-50 miles weeks, and 10 days ago, a fairly hard half marathon. Mixture of road and off road, split about 40/60. Only other change is I bought some Saucony Freedom ISO shoes, which have more padding & support than my previous minimalist shoes.
I've tried these stretches, and so far, they seem ok:
Any other ideas for stretches?
I am going to work towards doing This Event. (the marathon, not the ultra) Anyone done this race before?
I was taught a fantastic stretch from the XC captain while at uni when I was suffering from shinsplints.
Stand upright with your feet about shoulder-width apart, and put all of your weight on the outside of you foot, lifting up the inner edges. Hold this for about 30 seconds before your run and you should be good to go. Worked wonders for me, very simple and quick too.
Cheers, Rich
Jeez! modern running shoes are ace, aren't they?!
Got a couple of pairs yesterday, one road, one trail, they're like bloody slippers, dying to try them out!
After hitting my 100 mile a month targets for both Jan and Feb, I've been a bit lazy this month, about 15-20k a week, reckon I'll ramp it back up again in April.
Thanks Rich, will try that.
Nobeer, I've just been trying out my new race shoes too. Same as the old well-used race shoes only newer, fractionally lighter and definitely bouncier. Just one last beasting before I start to taper for manchester marathon....
Need some advice on shin splits.
Be careful with this. I was plagued with them as a junior and on one occasion they became a stress fracture. Ice is your friend and NSAID's (I couldnt take them) as well as rest. In my experience you should stop running for a bit, they are not something you can "run through" believe me... I have tried!
I’ve been trying to keep up with the running, doing run/walk sessions two or three times a week.
I'm now up to doing 5-6km each time but run 14min, walk 2min. What’s the general consensus on the best way to go up to longer runs without overdoing it?
Should I just keep upping the run lengths over the next few weeks, adding a bit each week?
My main concern is avoiding injuries.
Notmyrealname
Go slow for longer.
I’m now up to doing 5-6km each time but run 14min, walk 2min. What’s the general consensus on the best way to go up to longer runs without overdoing it?
Dont walk 🙂
Mix your sessions up, shorter and slightly faster, longer and a bit slower. Fast running over short distances makes you a better long distance runner so try to introduce faster and slower in the same run.
I'll give that a try and see how it goes.
Starting to up the miles now and simultaneously enjoying it and feeling busted! Rest day tomorrow then the first two hill races of the season Saturday / Sunday.
How’s training going thecaptain? I’m way back from where I wanted to be. Hoping a long run this weekend will get me back on course!
I’m doing Manchester marathon on 8 April. Training had been going well until a chest infection which means my longest run to date has been 15 miles which was 12 days ago. Behind on schedule but hoping to do 20-21 on Sunday . Appreciate I’m getting it in late , but is is better than not? It’ll be my first marathon so these kind of distances are new to me.
Doing Manchester too. My first marathon so just trying to get round. Did my long run weekend before last then twisted my knee doing a trail half marathon so a week off but back on it tonight to check everything works. What times are people aiming for for Manchester?
Santacruzsi, I did Birmingham last year and my longest run was 20 miles 2 week before so you’ll be fine. My training plan for Manchester also involves 20 miles this weekend so we’re on the same page.
Anyone after a time? I was hoping for 3:30 but I think 3:45 is now more realistic given how my training is going.
Am considering doing a duathlon on Sunday. Yeah, shoot me now. It’s only a play-one - just for cycle-run practice. It’s 2k-15k-2k. Currently, my road bike has Look clipless pedals - and my shoes are just Velcro fastened so they’re reasonably quick to put on and do up. I could use easy-on-off laces in my trainers. But for those distances, is it really worth changing shoes? Or should I just swap the Looks for clipped pedals and cycle in trainers? I’d nearly have the 2k faced by the time I’d changed shoes. (Well, no, I wouldn’t ut you know what I mean...). Opinions?
DD, I did a similar distance one last year and changed shoes, for the time it took I reckoned it was worth it, 15k on flats doesn't appeal to me at all. Stretchy laces in my runners and velcro cycling shoes. I did debate doing the last run bare footed as it was on a track but that wasn't allowed by the race organiser. If it helps I didn't win (finished 3rd) and the distance between me and 2nd place was way more than the the time it took me to change shoes.
Thanks lunge. That’s kinda confirming what I thought myself. I don’t really fancy cycling the 15k in trainers either.
If you are attending the QECP Trail Marathon this weekend I'd recommend you get there early, it'll be busy..
DD, I guess it's swings and roundabouts, I did a 35k bike/10k run/5k bike in trainers and toeclips rather than changing shoes. Slightly complicated by the fact I'd have had to carry the extra shoes with me on the bike if I had changed. But I don't regret that decision and would do it again even though the event is much longer than yours (and hence the changing time is less important). BTW I did win 🙂
Lunge, training going great here, PBs at 5, 10k and HM and I'm now ready to taper. Thinking of a rather ambitious 2:45 at Manchester...don't think I can really do that but want to give myself the chance.
I think if I had to carry shoes, I’d definitely do the whole thing in trainers, but **** it, this is just to practise going from cycling to running before my thing in May, and it’ll give me an idea of what it’s like transitioning from cycling shoes to trainers. I have no ambition to place in this other than to finish and not embarrass myself.
Best of luck thecaptain and to the rest of the marathon dudes - you’re all awesome. 😎
Well QECP was busy.. I don’t do “sportives” of any kind (running or riding) and this being my first trail marathon I’m not too sure I’ll do another like it either... Too many people.
Did my best, according to my garmin it did it in 4:53 and that was being paced by my Uber fast trail running mate, who in the last 8k ran off and left me to vomit in my sleeves.. alone.. and I don’t blame him.. bless him for his constant encouragement and pace..
It was very well run, the trials were typically sloppy clay and chalk for the area, some of the top wooded sections nice and loamy.. got caught too many times catching people up and trying to pass them.. then having fast folks pass me.. then 10k in it thinned out a lot but by then I think the half marathon entrants had started to finish.. I felt always on the back foot.. don’t normally run that fast and often would blow up and then recover an a downhill bit then pace on he flat (ha!) but today was just on the edge of the top of my normal pace..
Weather was nice and grey, light wind and not cold !
Now thinking of the South Downs Eastbourne to Brighton Seven Sisters event, apparently it’s not as busy and plenty of folks walk it..
First two hill races of the season this weekend, not entirely convinced a double header was the way to go, proper jelly legs at the end of today but as Nietzsche never tired of saying, that which does not kill us makes us stronger.
Anyone else racing today?
