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i seem to have found the cause of my runners knee at last.
the saddle on my gravel bike had slipped ~2cm, and I'd subsequently set the height on my mtb off the road bike when I changed dropped dropper.
wasn't enough to cause discomfort on the short rides I've been doing recently but enough to aggravate it enough that running was uncomfortable.
got covid to thank for finding it, hadnt ridden or run for weeks, went back to running it knee felt better, had a hard ride and was bad enough I had to bail out of run after a couple of km the next morning.
@j4mesj4mes thanks for the Bob Graham Sounds suggestion, I've been working my way through the episodes
I didn't want it to end. I ended up rationing the episodes.
On the BG front, just been watching YouTube vids on Nicky Spinks, what a beast. Particularly the double BG attempt. I think she was my age when she did that and the double paddy Buckley which is inspirational but trying to emulate such an extraordinary runner is perhaps going to end in tears for me
She makes a single BG look easy though
has anyone here done the Bob Graham round?
I've done the BG and the Charlie Ramsay Round.
Don't think of the BG as a running thing, it's all about time on feet. If you are fit and can commit to spending a lot of time out in the hills then it is pretty achievable. Drop me a message if you want some more info.
What sunscreen do ultra runners use? I've been using standard lotion but it just sweats off.
as a practically translucent ginger, p20 factor 50.
I'm a fan of Nivea Sun Invisible Spray SPF50. I seem to be able to sweat through it without issues while others make me a lot hotter. Only minor concern is don't get it in your eyes as it stings
I've got a lump on top of my right foot, had it for a few months (Think it may have been bought on by too tight running shoes) and it has impacted my ability to run. It feels sore constantly. Has anyone else experienced this type of injury? Going a bit nuts not being able to run.
What sunscreen do ultra runners use? I’ve been using standard lotion but it just sweats off.
I've been using the Piz Buin Mountain spf50. Seems to have done the job as I'm paler than Casper and haven't burnt whilst wearing it
has anyone here done the Bob Graham round?
I’ve done the BG and the Charlie Ramsay Round.
Don’t think of the BG as a running thing, it’s all about time on feet. If you are fit and can commit to spending a lot of time out in the hills then it is pretty achievable. Drop me a message if you want some more info.
Nice one! Im toying with the idea of a BG attempt, next year is probably too soon as I'm currently still doing aerobic running for stamina, have niggly achilles injuries, and my hill work is non existent. Although planning on an AL fell run or two this season
Im encouraged that I've read that a BG round of 24 hours is 16 hours walking up hills and 8 hours trotting on the flats or descents (or something). Not to trivialise it as its momentous effort
Did you do it solo or with pacers? Is it 'unofficial' if you don't have company with you?
Some clubmates have done it, I think you're right with the description. You don't have to be a great runner but you do have to keep going at a decent pace. Yes it seems that having company all the way round is a large part of the whole deal. Puts me off but that's fine, it's not really my sort of thing anyway.
I was happy to go sub-40 for a 10k at the weekend. A good 2 minutes off my best but at least I'm still moving and should be set up nicely for the winter season. And then today I took a dive over a tree root and lost various bits of skin, fortunately nothing serious (jogging on a minor road, dappled light camouflaging the lifted surface).
Did you do it solo or with pacers? Is it ‘unofficial’ if you don’t have company with you?
I ran solo and had support meet me at the road crossings. This means I'm not on the list but that's fine by me. I'd done my RR in the same style and enjoyed it. I am on the RR list as Charlie is a bit more mellow about these things!
What sunscreen do ultra runners use? I’ve been using standard lotion but it just sweats off.
Aldi kids sun cream. SPF50 and comes in a handy little bottle, small enough to carry with you. Last for ages. And it's cheap!
Anybody running the Southern Upland Way this weekend (Race Across Scotland)?
We will be out on the SUW on the bikes so could give you a cheer 🙂
Shoe PSA:
Saucony Endorphin Speed 2 now £93 on the Saucony website. Bargain for a great all round shoe.
Did the BGR late June in 22.09. Was nice to get round at my first attempt despite some rough weather during the early legs.
Put a fair bit of work into it, probably 8 months of regular long fell sessions building up to doing legs 3,4 and 5 in a day which was my longest session. Probably did 2 legs in a day about 8 times.
Keen to know if yhje serious runners amongst us do lower body workouts in the gym? Squats deadlifts etc? Obviously they fatigue the muscles which isnt great for running, however when im running up hills i wish my legs were stronger!
Also, I did the Eccles Pike fell race last night and nearly melted.
Can anyone share their favourite intervals?
I'm leading a track session tomorrow, mixed abilities so will be doing the intervals to time rather than distance. Ideally something simple as that's what I am.
We've normally done things like 4 mins on/3 mins off x 6 or 2 mins on/90 secs off x 10.
For something different I've done a kind of ladder interval session before. Recovery time between is up to you, but something like
1 min
2 min
3 min
4 min
4 min
3 min
2 min
1 min
with rest in between
I do absolutely zero gym or cross-training, but that doesn't mean I would be a better runner if I did, just time constraints and probably laziness on my part prevents it.
I had an interesting session last week while on holiday staying on a farm. One of the lads there turned out to be a keen runner, and asked me if I wanted to join him for a session one evening, which I was delighted to do, as I very rarely have any company for my runs, certainly not hard ones. He said in advance that it was 10x1km @5:25/mile, which is about my marathon pace, so sounded good. Starting the session it turned out to be alternating 1km @5:25 and 1km @ 6:45 x 10, so a total of 20km, at and average of 1:13 half marathon pace. London marathon championship start qualification is 1:12:30 for a half for comparison. Not something necessarily to take on lightly.
He started to fade on the 3rd and 4th rep, so we cut it short to just half the planned session, which was enough for me!
The session above is called up and down the clock at my club, and is a solid one. Going by time everyone starts and finishes at the same time, so the slower ones still get the same recovery period.
I do absolutely zero gym or cross-training
Me neither. I think if you have time you should do another running session personally.
I do a similar session every week. This week:
w/up about 15 mins
3 min Tempo, around 20 seconds slower per mile than my 5k pace
1 min recovery
The below 6 times
2 min at 5k race pace
2 min recovery
15 min w/down
I also try to add a session in at some point of sprints. say 10 x 150m accelerating to full speed, this can be tagged on to the end of a 4-5 mile run and as I get older (im 57) I find my basic speed (I ran 25 secs dead for 200 and sub 54 for 400m when I was much younger) is disappearing.
Rest of my week is steady running with a longer run on Sundays to make up about 35-40 per week.
I don't do gym work I'm sure but proper runners usually do.
I do a bit of plyo (basically sets of hopping along) which I believe helps a bit. On a flattish bit of road after I've set off on a steady run, I do x hops per foot, y times each side as a set. Jog for a minute or so, and repeat z times. Up to maybe 60-80 per foot in total. It's not intended as a big workout or anything, just a bit of strengthening of the achilles etc and hopefully put a bit more bounce in my stride (or, more realistically these days, slow the inevitable decline).
If I did a lot of hilly races I'd do hill intervals, but I don't, so I don't.
My club generally does (did) a mix of 1-3 min intervals, adding up to 18 in total. Chase-backs are a good way to keep people together, at the end of a rep you stop where you are and do the next one in the reverse direction, ideally finishing together at the start line if you pace it well. Needs a suitable location where all can be seen and heard.
Ladder is a good workout.
Other suggestions:
200m in a minute. The longer you take, the less rest you get. Repeat 8 times.
2x4 min / 4x2min / 8x1min (or similar).
I don't do gym work at the moment, but do go indoor bouldering regularly. Seems to do a good job. Doing it properly you're building a lot of leg and core strength
Hi all, I'm on the look out for a cheap pair of trainers for use on the treadmill, will only get used 3-4 times a week for a maximum of 30km and strictly on the treadmill, would usually just go for something from Decathlon as there gear seems to suit me quite well but thought i'd see if anyone had seen any bargains around, budget of around £40.
Thanks.
@Bazz, Reebok Floatride Energy aren't much more than that and there's some good discount codes available too. Really good shoe.
@Lunge thanks for the reply, had a search and can't find those shoes any where close to budget, however it got me looking in other places, do you know of the Reebok Energen lite shoes, would they be in the same vein do you think?
@buzz, my mistake, they’ve definitely been cheaper than that, though £60 (size dependent) with a 25% discount code (just Google it) isn’t far off £40.
Not used any other Reebok shoes so not sure I can advise on other models.
Have you got a Nike Outlet anywhere near you? I picked up some Pegasus 36’s for £33 last time I visited one, worth a visit if there’s one close.
cheers, will look into those options.
Just wanted to pop in to say thanks for the Bob Graham Sounds podcast suggestion. Am on episode 5 now.
What a charming series it is.
In return, can I recommend Adharanand Finn; The Way of the Runner podcast. Great writer with the most lovely calm voice.
Wife has just signed us both up to a trail halfie in November and printed out a 12 week programme. I'm starting from a pretty poor base but I'm genetically annoyingly good at getting fit (qs long as I don't get injured) and I'm bloody minded.
Mo - Rest
Tu - Easy run
We - Half marathon race pace
Th - Strength
Fr - Easy run
Sa - Intervals
Su - Long run
I'm currently on the first Wednesday so busted out a quick (for me) 5k at a 4:30 pace. So will that be my halfie pace come race day? Feels like a stretch
@peaslaker, first thought is that that’s a lot of volume for someone who doesn’t run much.
In principe it’s not a bad plan but I’d want at least 1, if not 2 more rest days to be safe.
Thanks for the feedback @lunge. I've been very patchy this year; I've had two clumps of running significantly with big gaps in between (injury, distraction). I like running the half marathon distance (on trails usually) and have racked up 15 runs >15km this year but next to nothing in the last month and a half. Honestly I was very surprised to do that 5k this evening at that pace.
The volume I think is manageable and is actually more conservative than I'd run left to my own urges. I'm intrigued to see if I stick to the plan and whether the plan delivers any meaningful improvement. The November event will be a proper hilly trail, so pace will be an unimportant measure but I'd like to feel I arrived on the start line trained rather than winging it (for a change).
Heads up OCC at UTMB is on live now on Youtube. Amazing how quick they cover the ground, so good to watch.
Main race starts at 5pm UK time on YouTube. Time to feel inadequate !
Hi all,
I'm looking for a 6 month marathon training programme for c.3hr 45mins.
If there's a programme which is well regarded I'm happy to pay. I have a garmin watch which I can load training profiles onto.
I would much much prefer not to have a programme which is exclusively stated in miles and which I'll then have to convert. I'm a km person through and through.
Any advice greatly appreciated!
@lunge check this out, you might need to get a new mortgage though given your collection 🙂
https://www.theverge.com/2022/8/31/23330865/lg-styler-shoecase-shoecare-sneaker-shelf-cleaner-ifa
@crimsondynamo last time I actually trained properly for a marathon I just downloaded one from somewhere or other - I think consistency is far more important that the details of any given plan, as far as I can tell all the free ones are basically the same.
I use a plan from an old copy of the Jack Daniels book, there are newer versions. 18 weeks with a potential extension to 24 which could fit well. But as mogrim said above, there's any amount of stuff available on-line and it's not rocket science. Build up gradually if you haven't run that much before.
@mogrim, that'd definitely secure the divorce, though there's every chance the £300 pair of Jordan's that I just got hold of will do that too...
@crimsondynamo Look on the garmin connect app or on the website for one of their plans https://connect.garmin.com/modern/training-plan?type=Running
It plugs straight into your watch and you can set your plan around either plain distance or heart rate based training.
I used it for a few weeks when getting back into running, seemed fine and you can juggle stuff about in the schedule manager and it will adjust accordingly
Great thanks guys.
I do a couple of half marathons a year but take a laissez-faire approach. I have only done one full marathon which was 2006, so I know it's a big step up. My 2006 training strictly followed a Runners World programme (since lost), which was great for building confidence that I'd prepared as well as I could.
I'll go with the Garmin programme given that it'll talk to my watch.
Sound the PB claxon.
Had a very pleasant morning at the Midlands Counties 10k road race yesterday in Derbyshire. Lovely, flat course, lots of fast people to chase and bagged a 37:33 PB. Top 20 in my age group as well so very pleased indeed.
Feel very stiff this morning mind you.
Might celebrate by buying some new shoes. Adidas adizero Pro 2's for £120. Hmmm...
Congrats on the PB @lunge, that's a decent time! You definitely deserve new shoes, whether you actually need them or not is a different matter 😀
I did a slightly unplanned 53km ultra on Friday night: we'd sort of been chatting about it on a WhatsApp group, but I'd completely forgotten about it until they reminded me on Friday morning... whoops. Didn't have anything particular planned for that evening which was fortunate. It was the first decent long run I've done since doing the 100miler at the beginning of July, and I was quite pleased at how I felt at the end of it - tired but not completely shattered.