MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
Going for the BG on Monday. Not much to pick and choose between the days I had on offer but Monday looks like it should have a bit more of a breeze.
@spin - good luck. Current conditions would be way too hot for me, prefer it cool 😉
I'm trying not to think about that. Living in Inverness I don't have much choice on dates, at least I shouldn't get lost! I'm not too bad in the heat but it's a long time to be baking.
Just seen this: https://www.inov-8.com/blog/nicky-spinks-double-ramsay-round/
If you like listening to podcast interviews with so-called ‘action-sports’ people, then you might be interested in this interview with ultra runner Ryan Sandes:
His comments and thoughts about ‘pain’ are certainly ‘interesting’:
http://wearelookingsideways.com/podcasts/045-ryan-sandes
(also available in iTunes and includes loads of other interviews with people from snowboarding, skating, climbing, surfing & mtb (Tracey Moseley)
Thanks for posting this link, just listened to this one and really enjoyed it.
Best of luck Spin. Do you have a tracker??
@spin - I was told about Nicky's double CRR attempt the other day. She's tough and a bit diesel like in that she can just keep going at the same pace. It's not a slow pace either - I was talking to her on the Howarth Hobble a few years ago, well she was talking I was reduced to gasping something approximating "yeah" or "no" before she slowly pulled away 🙂
Anyway, recorded BG attempt or just doing it for the hell of it?
Anyway, recorded BG attempt or just doing it for the hell of it?
I wont get in the club as I'm running solo, just doing it for me. Charlie is much less fussy, I just sent him a GPS trace and a screen shot of a timer and he put me on the list (no.93).
@surfer thanks, no tracker I'm afraid, but I will let you guys know how I get on. Getting excited now!
So ignoring intermittent shin splints (?), I've been pain free with my back and hips for a number of weeks now and averaging around 15k over three runs which I'm pleased with. The issue with my shins is a sharp, deep pain about half way down the inner edge of the tibia and goes most of the way to my ankle. It seems to be OK if I leave it a few days between runs but it would nice for this to kindly bugger off!
On the plus side I'm starting to feel stronger while running and have increased the distance by a couple of K once a week. I've also entered my first half marathon which is in Greece in October so have a couple of weeks to investigate training plans before I start in earnest. Well its back to work for me, post night shift run to treat myself to when I escape!
Happy weekend all 🙂
Good luck Spin.
Arran Half Marathon update: Christ, it was warm. Decided to take it steady from the off. Chatted and encouraged another lad all the way round until 3 miles out when I saw we were going to get caught by 2 others. Got finger out. Finished 16th out of 91. 2nd V50. Only 2 mins slower than my PB and this was a lot hillier than Barcelona! Very happy with that. Plus Arran is ace!
Birmingham Black Country half for me this weekend, Wolvo to Brum on the canals, pan flat and a prime PB course. Shame it’s forcast for 29 degree heat...
Well, that was a thing. For whatever reason I didn't have a good day, never got into a rhythm and felt woozy at Dunmail after which I slowed right up. Caffeine and a powerful desire not to have to go through it all again saw me through in 22.28.
I suspect I'll look back on it with pride as a day when I toughed it out but right now I'm just glad it's over!
Thanks for all the good wishes.
Well played that man. Can't have been easy keeping fluid intake up in this heat. Bravo.
Jeeeze, what an effort ☀️
Cheers. As I was running solo a mate offered to meet me on Rossett Pike and Great gable with water. I can honestly say I wouldn't have managed without that.
Well done @Spin. 22:28 is a decent time, not been many faster this year with the heat.
Runners, prompted by a conversation with a friend recently, what is your least favourite distance to run? And indeed your favourite?
Least - 10k. I just can't get my pacing right, either feel like I have lots to give at the end still or blow up at 6km and stagger home. Too long to enjoy the pain, to short to be able to go slow enough to avoid it. That I feel like it should be a should be good at makes it even worse.
Most - Whilst I do like a fast thrash at 5k, I relish a half marathon. I find the pacing easy to manage, I like how they feel and they're long enough to embrace the pain.
Kilian Jornet has knocked a fair chunk off the BG record today, unofficial time of 12:52, knocking 1:01 off the previous (long standing) record
Just seen that. Well impressive.
Phenomenal Spin, chapeau!.
Lunge - i completely concur, 5k at a decent clip is okay, but I basically feel like a 10k is just too long at 5k pace! Half Mara is a bit more enjoyable as I can slow it back a bit, probably too slow tbh!.
I posted something answering Lunges question but the forum felt it was too profound and deleted it.
So, least is 5k.. too little, haven’t even got in my stride.
Fave, 20k on mixed off-road where there are lots of climbs. Feel like I’ve really fizzed after that.
Went up to The Lakes today in part to see Kilian finish. I'd gone for a walk then nipped up to Honister to be told that he'd just gone through and was on his way up Dale Head. This was 11hrs10mins after setting off! Got to Keswick and the market square was pretty busy. By the time he arrived there were close to a thousand there. Chatting to Billy Bland, the previous record holder, he said there were just six there at the finish when he posted his time.
Unofficially 12:52, there may be a minute plus or minus.
Advice, if you have any.
Looking at getting a running vest for soft bottles and phone, gel that sort of thing.
Dont want a heavy nor full back one, just a light clipping minimal one.
Sal/Inov etc do a few models, but it’s typically a brand price-point nightmare.
Advise greatly received, ya.
Looking for some route advice/ideas please.
Heading off to Cornwall for a weeks camping at a place called Dinham Farm which is around 3 miles out from Wadebridge. I'm planning on a couple of 5k's and a 10k run while I'm there so I can follow my (rather loose) half marathon training plan and have been looking for some route ideas. I know that if I head into Wadebridge I can pick up the Camel Trail towards Padstow or from Padstow to Stepper Point looks nice too. Heading out from the site there is a 5K footpath loop around the local fields so think I have things covered.
Unless someone has a hidden gem they want to share?
strava heat map can be useful for finding routes.
I've recently (2 months ago) got back into a bit of running after being out of the army 20 years , I'm upto ten mile runs at around the 9/9.30 m/m, pace wise I'm happy with it, I'm running 5miles at 8/8.30mm and 3miles at 7/7.30mm but any advice for moving the distances forward now. I feel that a 10 percent jump each time and I'll take forever to get anywhere but I tried at the end of last year to start up running and got injured doing too much too soon and not listening to my legs, thanks
Edit BTW. I'm now in recommended orthopaedic insoles and mild stability shoes so footwear I'm all set
@firestarter, in a word "intervals". Loads on the web but basically, run faster for short period of time, rest, repeat. For example, if you want to go sub-20 mins for 5k you might do a minute at 6:15/mile then 45 seconds at 8/mile and repeat. It'll be rather unpleasant and if you're doing it properly you'll want to vom when done, but it does work.
To be fair I'm more interested in pushing the distance rather than pace. After my holidays I'm signed up to join the local running club and they apparently like their intervals and being sick lol
10% per week (with the occasional rest/pause) is about right really. You're already at 10, it won't really take you long to get up to 20 miles. ok, increasing by 15% once or twice probably won't kill you either.
OK cool I'll stick with what's working and join the club when I get back they have a club run night and a training night so I'll work that intoy programme when shifts allow.cheers all
How many repeats of that interval lunge? Are you meaning to do the full 5k as intervals?
Looking at getting a running vest for soft bottles and phone, gel that sort of thing.
I've got an Arch Max lightweight vest, very lightweight but I'm not sure it's available in the UK. Fortunately, Decathlon to the rescue: https://www.decathlon.co.uk/gilet-trail-5l-water-id_8489223.html
You'll need to add a couple of softflasks to the price, although they're pretty cheap. Other brands are also available, but I'm not convinced the extra 30gbp you'll end up paying will actually get you anything other than a bit of brand chic.
And while 5l isn't a bad size for summer, it's a bit limiting in winter if you want to carry anything beyond a lightweight windbreaker and your phone. If it's your only backpack I'd be looking at something a bit bigger - unladen it won't weigh that much more, you can carry a proper camelbak style bladder, and it's a lot more flexible.
How many repeats of that interval lunge? Are you meaning to do the full 5k as intervals?
(Not lunge, but...) At a guess for the 1' on / 45" off workout you'd probably repeat 8-10 times. This is just an example of an interval workout, and I'm sure lunge won't contradict me when I say that other plans are available and also benficial 🙂
Just as an example, the last workout I did (last week) with my triathlon club we did 6x1000m intervals, first two at race pace, second two 10% faster, then last two at race pace again. 1 minute recovery between intervals. Most of us are half-ironman distance competitors (ie a half marathon run), so the longer intervals aren't a problem, but if you're building up to your first 10K this is probably too far!
Whatever distance you do make sure you're fully warmed up beforehand - we usually do a 3km run and then some drills before starting. You should also include another 2k or so to cool down after.
My club generally does around 18 mins/5k of intervals, with varying format usually 1-3 min pieces. Hill climbs are less (more like 10 x 1 mins though the slower runners are doing more time in this case). This feels about right to me, it's not a huge session and suitable for a range of abilities.
There are a number of ways to skin a cat ref intervals. For Mo the distance, speed and recovery need to be precise. For mortals simply running very hard for a set distance then having a fixed recovery is enough. I know lots of runners who simplify it further by doing fast and slow in a continuous run (fartlek)
dont let the perfect be the enemy of the good and don’t overthink it. The main point is that the last should be as fast as the first and it should hurt, a lot.
(Not lunge, but…) At a guess for the 1′ on / 45″ off workout you’d probably repeat 8-10 times. This is just an example of an interval workout, and I’m sure lunge won’t contradict me when I say that other plans are available and also beneficial
Yeah, something like that, but importantly, this.
dont let the perfect be the enemy of the good and don’t overthink it
Basically, you want to do some hard, short efforts with some easier recovery time in there. It could be 40/20's or 60/45's or whatever but you get the idea. I'm not athlete so haven't dug into ultra specifics, but the principle is the important thing.
Couldn't see this mentioned here, or in the BG thread - Nicky Spinks completes the double Ramsay
<h1 class="content__headline ">Fell runner's 116-mile feat adds to summer of sporting triumphs</h1>
Took the opportunity today for a road run which I normally hate and really avoid if possible. The weather and scenery made it hard to resist though. A 10 mile circular of the Isle of Great Cumbrae off the west coast of Scotland. Worth it for the views of Arran alone.
Superb lotto.
Missus and I found ourselves child free one evening a few weeks back, jumped on a ferry at 7pm and had a wee cycle round, was lovely and quiet, hadn't been for years.
Me and the Mrs did a steady paced 14 mile offload loop today. Not bad as we've only been running a couple of months so very happy so far.
14 miles is a good off road effort. This weather is making running so much more of a pleasure rather than a must do.
Thanks, yeah it's lovely isn't it. It's hard to actually not go out. I've not touched the bloody bikes lol
What are peoples thoughts on recovery shakes and when to take them? I wouldn't have one after every ride, considering it more appropriate after a long distance multi hour ride or a particularly strenuous effort. When it comes to running my thinking so far is the same, i.e. leaving them for after the longer run of the week and not after every 5K, however as a newish runner wondered what peoples thoughts are?
I'm finding it far too hot for running actually. Slogged round a local 10k race in a very pedestrian time, cycling is a better bet in this weather IMO.
Re recovery drinks, anything with a few calories in and a lot of water is a good bet really.
Up until recently i hadn't run since school cross country (i'm 39 now) - this was mostly due to rugby taking up all my energy and ruining my joints.
Now I'm getting back into it and really enjoying it. Aiming for the London Duathlon in September and as I'm competitive to a fault, I want to get the best out of myself.
I started pretty slow - 2 or 3 km on the treadmill building to a few 5k efforts but when I found that my knees weren't exploding, I started to get impatient and extended and speeded up the runs.
I'm at the point now where 5 and 10k runs are comfortable (I wouldn't have dreamed this possible not long ago!) best times on non-measured courses - just garmin tracks so likely to be a few percent off - are 19mins and 41mins.
Average weekly distance is only 10-15 km as I mostly ride but every so often i foolishly chuck in a much longer 15-25km run.
I get a sore knee from patellar tendonitis but i ice it regularly and that seems to keep on top of it. However, after longer runs I get pain in my lower stomach / groin / hip flexor region. Dr Google indicates "sports hernia" but i'm sceptical.
How can you tell which pain is just pain, and which is damage?
I'm considering going to a sports physio for a "running assessment" to see if technique and posture are efficient/ going to cause injuries.
Are these assessments worthwhile?
I think i'd probably be more sensible to do fartlek/ interval type training to reduce the impact while keeping intensity high but i the appeal of long, off-road runs is growing - partly inspired by this thread.
Doesn't sound good to be getting sore knees from such low mileage. Regular gentle miles is the way to build up without injury. With the odd bit of harder running for improved performance/fitness.
First ever marathon event on Saturday.
I've not ran more than a half in 5 years.Currently my knee blows up after 14-15miles.
Course is over Long Mynd, so not exactly flat.
This is going to hurt, but It'll be fun.
Despite not doing a huge amount of training (various football knocks) I managed my first ever 'podium' recently, Ythan Challenge (12k, mostly offroad, a few obstacles including wading across a river). Had learned a fair bit from my attempt last year, had better pace and tactics this time and ended up as one of those days when everything went perfectly, ended up 7th overall out of about 300 which was enough for a trophy for 1st veteran
Does anyone run in ON shoes? I currently run in Brooks Glycerin and they need replacing. Looking into options and came across ON Cloud, look odd but reviews seem to be very positive. Anyone tried/run in them? Currently running up to half marathons but want something that I can go longer in if needed
Also looking at Brooks Ghost. Need a cushioned, neutral shoe and ideally don't want to pay more than around £75/80. Any other options I should look at or just buy another pair of Glycerins?
Yeah, me.
Look back in the thread for my thoughts.
Fort William marathon then....
I've been chumming the Missus on a few longer runs as she preps for FW and we did 20 miles yesterday, so I thought "ach - why not". Two weeks of abstinence (from alcohol) ought to do it, yeah?
One question though - even though we were running through lovely Rothiemurchus FOrest and had wonderful views of the Cairngorms, the birds, the Green Lochan etc, I found it a bit, well, mind-numbing after a while. Any suggestions for ways to relieve the tedium?
I have a pair of On Cloudflyers, they’re OK, haven’t set the world alight for me but they do the job. I’m not unhappy I bought them but I won’t buy another pair, I think there are other shoes that do a better job. They’re a bit narrow for me and feel a bit dead to my feet. They’re fine for a quick blast in but I’m not sure I’d want to run long distances in them.
For a cushioned neutral shoe I like ASICS Cumulus, they fit my feet like a glove and have proved just the right tool for up to marathon distance. Bear in mind the common view is that version 19 (last years) is to be avoided, I’m a big fan of the 17’s and 18’s, I have heard good things about the new 20’s too. The ASICS clearance store is well worth a visit. If not, you won’t go far wrong with Nike Pegasus, they’re the default shoe for many runners for a good reason, very neutral, cushioned but not too much so and easily available.
Thanks Lunge, I'll check the Nikes and ASICS out
And by contrast for trail running I love the cloudventure peaks, can’t say what they’re like on road because I don’t run roads.
What I will say about clouds and cloud x is they’re really “leisure” trainers, y’a can run in them but the “clouds” are squashy and the cut in the tread isn’t wide enough so they pick stones up... which is a bit boring.
Bloody H.O.T at QECP this morning...
Plenty of early birds out playing before it really warms up.... dry, hard, hairy... awesome.
Just found this thread. Been running on and off for a few years, probably only about once a week at the moment to supplement my riding. Will be checking back into this thread though from now on.
Looking to get a pair of new shoes to replace my New Balance Boracay. I am a fore-foot striker and like to use a shoe with a low heel to toe drop. Something around 4mm has worked well for me in the past. Only looking to spend £60 max as I'm not going to be using them a lot. Anyone got any recommendations for me? Thanks in advance.
@swoosh, try the Kiprun Fast from Decathlon, very nice fast shoe, not much drop and dirt cheap. They don't quite fit my wide feet but I know a few people who swear by them.
New Parkrun buggy PR at the weekend, down to 17:39 by my watch at Tooting. I reckon some fine tuning of tyre pressure is required, they are a bit soft at the moment. I'd like to manage a sub-17 with the buggy although a course with gravel and some tight turns might not be the one!
TF = Machine - excellent work...
@lunge thanks for that recommendation. They look like they might have a 10mm drop but I will certainly check them out.
@swoosh, there's also the Kirpun Race, no idea on it but it looks a little flatter so might work
Just wanted to post here that yesterday I did what was possibly the most enjoyable run I have ever done.
Wyre forest in the warm rain (I love running in the rain), the smell was amazing, the trails were perfect, it was warm enough to take my top off, I had my best trainers on, legs felt good, it was just about perfect. That I arrived back and got offered a beer in the hot tub by my wife make it even better. The closest to it is/was Ibiza seafront in the morning sun, but this is a bit more repeatable given the location!
Went back this morning and did the Parkrun there which was also magnificent, albeit the hill at the end was a killer.
I’ve not done much forest running before and this has proved I need to do much, much more of it,
Run the blades 10k last night at whitelee wind farm, near perfect conditions, paced my wife to a great time. Cracking event.
Had an absolute stunner yesterday. 43k up over the Downs and a break for shakes n flakes for lunch then a loop back.
By golly it was hot ☀️☀️☀️
11 of us well paced fun n frolicking in the baron footpaths and drovers roads of the Down above Silsden.
Beer in the Hare N Hounds was most welcome I can tell you. 🥨🍺
Well done BB, sounds a top day!.
Turns out I might be better running early in the morning than I thought... Always thought that as I ride in fasted ok, then that's what worked for me? had a banana, some strawbs and a small coffee 10 minutes before doing the 8 miles into work yesterday morning, I was wayyy better.
Felt strong, only a steady 8 miles/min average, but happy at that.
Took me two days to recover 😜
Friday night on Kingly Vale loop for me, aiming for a 15k jolly to see the blue moon in 👍🌚
I'm now three weeks and no running....
MUst get back on the horse..
Sounds ace BB. Matt, get running again, it only gets 'easier' the more you run.
I've now decided to switch my running from KM to Miles as I up the distance a bit, as most of my running mates talk miles and mile pace, and I'm fed up doing the conversion in my head when tired!. Also makes me run further, I'm less likely to just head out for a 5k dash, as 3 miles sounds a bit pish!.
Yes, it's daft, but it seems to work for me! 🙂
Northumberland coastal run this weekend.
Beadnell to Alnmouth, 14 miles, pick your own route 🙂
Glad to be back doing this again, its a great route and great event.
A few weeks ago a mate and I ran the Scottish 4000s. He had been planning this for a while and needed some support. Nobody else was keen, so said i'd come along (this was Monday, run was on the following Saturday)
I've been upping the mileage this year, but still not doing huge amounts, and still mainly riding (700 miles running TD) but the longer mountain runs are what i'm about. This was to be a real challenge though, especially with a bloody 55 miles ride in the middle...
We started at 4am at Fort William and went up Nevis via the Red Burn. Forecast was awful, weather was, well, awful. CMD was sketchy in the wet. The climb upto Aonach Beag was basically a grass wall. No visability, and I think we were about 2m from the "path". Over to Aonach Mor and down the Fort Bill DH circuit. That's the first 4 ticked off.
It was now very heavy rain, but good news, we were promised dryer weather in the east and the Cairngorms... Set off on the ride, both felling good, and batting along at a nice 21.5mph ave. Until a puncture just outside Laggan. No bother, we each had a spare tube. Ah, those both had holes in... The tyre also had a hole in... Least it wasn't raining. Ow wait, it was, alot. The bloody rain was following us. Tied a knot in the tube, made a boot for the tyre, and very carefully we nursed the wheel (which was also badly buckled) to the start of run leg 2.
Thankfully leg 2 was only 20 miles and about 8,000ft of climbing. We knew the first climb was long, we knew the weather was still awful, and we knew the plateau was fairly featureless. What I didn't know is just how slow this would make us. The run, now best described as a walk took along bloody time to get to the 5th 4000fter (Cairn Toul). Nearly 3 hours. By this point I was pretty done in. The prospect of another 4 4,000fters wasn't one I welcomed, so with that in mind, we carried on to Sgur an Lochain Uaine. The weather, still the same, the visibility, nothing. Still, 6 down, 3 to go. It was getting fairly late now, and we reached the 7th (Braeriach) at about 6pm. Had some food. I then admitted defeat. The next section was going to mean we dropped down to about 2,000ft before heading upto Ben Macdui and Cairn Gorm. The climb was also meant to be the hardest of the day. I was tired, my feet and knees were hurting, and for some reason, I was tired...
We headed down, finally out the cloud at around 2,000ft and over the Lairig Ghru and the Chalamain Gap to Cain Gorm. Finally, reaching the car after 16 hours on the go.
In hindsight we totally did the right thing, if the weather better, we'd have pushed on. But, that's the mountains of Scotland for you. Bloody awesome.
Strava links if interested:
https://www.strava.com/activities/1703417032
https://www.strava.com/activities/1705149222
https://www.strava.com/activities/1705088462
Well tonight’s “blue moon”run up and over the Downs was...
erm...
Wet, and cloudy.
So I chose a route that would keep me high, on the tops and then down through the woods and forests then back up top for the final couple of k, just so I could watch out west for the moon..
But..
It is torrential rain and thick low cloud on the tops 🤩🤣🤣🤣🤣🤣🤣🤦♀️
Still, the temperature has dropped 15C and it was really bloody lovely running in the rain and mist..
The Downs are spectacular any time of year, but tonight the low mist and brackish crisp trails were wonderful.
23k of glorious trails.
No moon...
Northumberland coastal run this weekend.
Beadnell to Alnmouth, 14 miles, pick your own route
Glad to be back doing this again, its a great route and great event.
Oh shit, is it this weekend?
Thats one run I really wanted to do..
Totally forgot about it 🤦♀️😰
We started at 4am at Fort William and went up Nevis via the Red Burn
Coorrrrrr blimey.. 🤪😳
Thats awesome, I’d never be able to do that kinda t’ing.
.....
So it looks like miles are the recording measure dejour 🥊
Not for me, I will carry on clicking the k’s out.. just seems right for me from years of riding ..
Some really inspiring stories and thoughts on this thread. It’s great reading and getting to understand folks aptitude and attitude towards their own styles and pace.
Keep on keeping on 👍👍👍
Aye, thread is ace, great to see a spread of abilities and experience, hopefully attract some more noobies (like me!) again...
No running this weekend, had a good weeks training, got some corbetts to crack on Arran tomorrow, mibbe a bit of biking on Sun evening.
Darcy, what you up to? Been quiet....
Tour du Mont Blanc...
just got back from running the tour...
last minute plan a couple of weeks ago, so we went with no real plan or prep. Plan was to see if we could run it in 3 days, carrying all our kit and tents, so we could just run and stop anywhere.
pulled it off in 3 days chamonix to montroc (and a couple of hours the next day to enjoy the views along the Grand Balcon, back to chamonix from montroc, on the fourth day)
We pulled in for a cheeky bus ride from ferret to champex, to miss one of the low level/valley sections and allow us time for all the high level variants.
running with a 15kg+ pack was hard but worth it, as we had a couple of nights in amazing spots.
i would highly recommend it, one of the best distance/adventure runs Ive done.
whole trip cost us around £400 each!
we were away for 6 days and got to hang out in chamonix and get in some of my favourite runs after we had finished, can’t believe we had the legs after running the tour.
total distance for the whole trip, tour plus two extra runs - 131miles
Awesome 💪
running with a 15kg+ pack
Erm... no fanx.. 🧟♂️
Ouch! After a few (very flat, no elevation gain at all) ParkRuns in Harrogate and improving times really well (getting below 8 minute miles), I went back to an old favourite run of mine (not done since I had a bad injury when training for the London Marathon) which comprises more hills (216ft of climbing over 3.9 miles - with the last approx 1.8 miles all uphill back to the start point). Today I am aching all over and I only managed average 8.57 miles.
Still, I'll rest a few days (apart from today's spinning class at the gym) then going out to do it again. And improve my time.
I just did my first run for a few years this morning. Took me an hour and 15 minutes to do 7.5 km by jogging a minute then walking 2 mins... In my defence I have had a second round of cardio ablations a few weeks ago after suffering from permanent atrial fibrillations for a few years, so I am happy to have done that.
My plan is to do 2 mins run 2 mins walk, 3-2, 4-2, 5-2 6-2, 8-2 and when I can do 10 mins of jogging followed walking for 2, then start varying the distance and adding in some hills.
My target(dream) is to do the Davos mountain marathon next year, but just baby steps for now.