MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
You could get faster or build up distance in that time but not both. Given you biking history, I suspect the latter may be easier than the former. I think it'll be too much for your body to adapt in that period of time to achieve a 1:30 time. Half Marathon is about 20km so take your time for 10km, double it and add the equivalent of 3 x 1km in time (14-15 mins?). That's what I've read and seems to translate to my times.
Also my pb park run is only 14 seconds per mile faster than I ran the trail half per mile
(Perhaps that means I'm as fast as I can go without proper training or that I can do parkrun faster)
It sounds like you need to put more training in to get where you want to go
like how much time / how many hours a week? I can run to work (min. 10k) a couple of times a week with planning. I normally cycle.
Extrapolating only works if you are pretty fit. If you have a 10k pb of say 40 minutes then a few k later the wheels will probably come off. You cant double it then add a bit. Unless that bit is about 30 minutes 🙂
My 5k pb was only 15:40 my 10k is 32:20 basically double it then add 40 seconds which shows I was strong and should have ran 5k faster 🙁
like how much time / how many hours a week? I can run to work (min. 10k) a couple of times a week with planning. I normally cycle.
How long is a piece of string. Its difficult to know how you will respond to the training until you start doing it. You will probably need 30+ miles per week which is low in running terms and although you will probably have good cycling fitness, running training has to be specific.
Thanks for your comments.
I've had a quick look at training plans and they seem to be short periods of 10-12 weeks. Perhaps I need to do a training block ahead of a half marathon in January and see where I'm at then. If I fail trying then so be it, but at least I tried.
I have a good base fitness, but I have no idea how cycling fitness will translate into running > big legs might be a hindrance.
Seems like a good strategy. I found/still find it hard work going for a run compared to getting on the bike. Running has definitely helped with sustaining a good pace riding longer climbs (definitely fitter cardio-wise) but it just seems to dull the legs a little for shorter, power climbs and sprints. Hopefully, once your muscles, ligaments and tendons get conditioned to more running mileage, you'll see tangible gains quite quickly.
I ran every day in October last year - absolutely loved it! The 31st October felt amazing.
Not doing it this year - I'm running further now and I think I need the recovery in between.
Any hints from the experienced runners as to how long a nasty ankle sprain might take to heal? Rolled the right ankle at parkrun sat before last. Its feeling a lot better now and have been taking it very easy but wondering if a steady 5km on sat would be really dumb?
Really stupid, from somebody stupid enough to have been restrained from trying to walk off a dislocated knee. Brisk walk is your lot just now, give that a couple of days after and then MAYBE a gentle walk run if there are no, and I mean no, after effects. Ankles are buggers, about as load bearing a part of your body as there is.
Sports massage last night, hot yoga tonight, the old stiff body is easing! Anyone tried HY? It's flipping brill!
I've decided to get "back into" running. The last few years I've done cycling and nothing else. Apparently it would benefit me (and my tight hamstrings) to do a variety of exercise, or so says the osteopath I saw recently. Going back around 5 years or so I was fairly fit, did tbe occadional 10k and half etc..
I've just been for a "steady" 2.5 mile run, clocked 9 minute/mile pace (I was thinking it'd be 10 min/mile so fairly pleased with that), first run in months and months and actually felt ok and could have gone further at that pace. But when I stopped back at the car I could feel my legs trying to cramp up. I did some stretches and managed to avoid any real cramp thankfully. Think my legs will need some readjusting to running!
Hoping to run a couple of times a week to complement my cycling. If nothing else I feel like I generally work consistently harder on a run than on a ride. Think I'll leave it a week before my next run and build up slowly, but it definately felt good to be back out for a run.
For the ankle - I'd say ok to run if it feels ok and you are confident of not doing it again. I did something involving an audible crack sound and a red swollen line up the outside of my calf in a fell race (had to drop out) and was jogging easily on roads a week later. It wasn't strong and stable for a while longer though.
Did hot yoga and really enjoyed it. Unfortunately I couldnt warrant the outlay for attendance with any regularity so it's sat on the "I'd like to do that again someday" list.
Aye, it's expensive. We have a large group of guys that block book it, they give us it for 7 quid a head instead of the usual 15, only once a week though, could happily do it more.
Another relative newby to running! I only used to run if there was no other exercise on offer, but I've really started to get into my trail running over the last few months. An offroad buggy means I can combine running with looking after a 10 month old and often headed out around Poynton and Lyme Park early on a weekend morning during the summer. Done a few 16-18k runs (including some decent lengths in the Lakes with c.1000m of climbing) and never imagined I'd be able to run those distances, never mind enjoy it!
I'm not fast (5k PB last night of 23mins and that felt pretty hard) but I am enjoying it more than I imagined. Signed up for the Percy Pud in Sheffield in December with a bunch of mates and then goal for 2019 is to run each of the legs of the Bob Graham at some point (i.e. spread out over the year not back to back!).
Gotta love a bit of progression! I started running back in August and did my first flat out 5k shortly after which I did in 23:54.
I did another flat out 5k yesterday and eeked out a 20:51.
Gotta say that my legs are sore today from it! Slow off road is more enjoyable for me though so I'll probably concentrate my efforts there.
Although a sub 20 5k would be quite satisfying!
Well I forgot my parkrun barcode ......
So this morning I got up and ran the meall a buchallie circuit in the snow from about 400m up. Ultra poor vis up top. Glad I know it well as you couldn't see the path down the other side in the snow.
Defiantly on the edge of my comfort zone given what I was carrying
12km in 1hr 17mins. My last km was as quick as my first which for me is a big deal as historically I go too fast and taper off to crawling.
Then went for a dip in morlich in the snow..... My feet have not recovered.
I know there are a few Scots on here, if anybody is going to the illuminator in Aboyne, it has snowed. I did a 10k close by last week in a vest.
Well, my legs are less sore today. 2.5mile run on Wednesday, Thursday and Friday was agony waking down stairs etc. , quads were in bits! Steady ride on the bike today to loosen off I think, then another run on Monday. Hopefully the legs will begin to get accustomed to running sometime soon!
Smug post. Just done a lovely 5k along the Cretan coast, blue skies, sea breeze and good pace too. Now sat by the pool cooling off. One of my real pleasures is a holiday run and that was every bit as good as I hoped.
Jedburgh half tomorrow, looking forward to nice sunny autumn run with the good lady. An extra hour in bed too, bliss. 😊
My miles and mile of plodding seems to be working for me. I manged 18.50 on Pomphrey hill parkrun on Sat and then about 13k later (after a 20 minute break) during an increasing pace run I managed my fastest ever 1/2k 1k and 1 mile.
Some of the stories n here are really motivational. Very impressive.
I have started hills on Tue morning before work in North Bristol if anyone fancies keeping me company?
Excellent, very good time sir, well done you.
Jedburgh half was pretty grim, first 4 miles was lovely, then ran into a black sky that was only missing Sauron's eye. Hail and a torrent for the rest of the run, so cold I couldn't even feel the packet of shot bloks in my pocket at mile eleven, fingers like frozen sausages!.
Mrs Nobeer was awesome though, despite having what looks like a chest infection, she managed to PB by almost a minute, a proper little battleship indeed!.
Roight, after much humming and hawing I've decided to have a crack at a winter Ramsay's Round.
I'm telling you this because I know there will be a few who are interested but also because telling some random folk on the net makes it feel a bit more real as an objective!
Awesome Spin, keep is posted. Ideally, I'd love to run a leg with someone, in the real world, I'm not sure I'd be quick enough to do it! 😁
This thread continues to be awesome btw! Some great stories from all abilities. ❤ it.
Anyone know who makes ladies running winter weight 7/8 tights in xs/8…? Petite mrs_oab needs warmer legs when she's running this winter.
My wife 🙂 Not a lot of use to you, sorry. I'm about to get a set of long lycra to scare the local sheep with though.
Anyone know who makes ladies running winter weight 7/8 tights in xs/8…? Petite mrs_oab needs warmer legs when she’s running this winter.
My wife likes these, though she finds them too warm most of the year. She reckons the Decathlon tights fit really well so if they’re not right then look at the rest of the range.
https://www.decathlon.co.uk/kiprun-womens-warm-tights-id_8503923.html
Are they 7/8 length? Mrs_oab is proper short of leg...
Awesome Spin, keep is posted
Cheers. It'll be very much conditions dependent and even in good conditions far from a dead cert but that's what makes it interesting. Looking at mid/late January to the end of February as my window to give plenty of chances for a decent weekend. It's only been done 4 times in under 24 hours but it suits my skill set so it's worth a bash I think.
Jumping back a bit to Brakes post - if you follow slowpuncheur's time extrapolation of 2 x 10km + 3 x 1km to get your half marathon time... Then mine should be 2 x 41:09 + 3 x 3:52, which is 1:34:54; whereas my ACTUAL half marathon PB is 1:34:14 - an entire 40 seconds different - not even close 😉 !!
So realistically, you probably need to be able to run a sub 40 10km to run a sub 90 half, which is normally roughly equivalent to a 19 minute 5k...
But... That said... Some people overachieve at one end of the distance scale - for instance, my friend Dom can run 5km in 19:00, but his half PB is 1:35:00 - so you never know - you could be the other way around. But it's a big ask, as it's 13.1 miles at 6:51 pace which isn't hanging about (and would put you in the top 1500 fastest half marathon runners in your age group in the UK on RunBritain Rankings).
I'm going for sub 90 next year too; but I'm planning to run 5 days a week - a tempo (or a race), a hill session, an interval session, a long slow run and a recovery run...
That said , I know a fella who pulled a 3:00 marathon in Brighton on 30 miles a week - which shouldn't be possible, so good luck and chapeau!
Update. Tonight I managed to compete Run Every Day in October. My first recovery achievement done.
Fantastic Sparkles! 👏🏻👏🏻👏🏻👏🏻👏🏻
A WINTER Ramsey round? Nurse! The screens!
That said , I know a fella who pulled a 3:00 marathon in Brighton on 30 miles a week – which shouldn’t be possible, so good luck and chapeau!
There are a number of factors at play. Mileage is only one of them. I ran a reasonable marathon off around 50 MPW years ago (never did a serious one) and my Sunday run was only 12 miles. The thing was I seldom ran any of those 50 miles slower than around 6 min miling, many were much quicker. I think mileage is very important but not just for its own sake. Running 50 mpw averaging 6 min miling is better than 70 mpw averaging 7 min miling. Good runners run high mileage but also quality.
Good show mr_sparkles.
Not sure if this is allowed, mods, if it's not feel free to delete, but given no-one is likely to look at the classifieds for a new pair of running shoes...
I'm getting rid of a few pairs of shoes that haven't worked for me, so if anyone needs a size 47 (I'm a 46 in normal shoes) and would be interested in the below, drop me a message:
Nike Vaporfly, black, 7 miles
On Cloudflyer, green, 90 miles
Ascics Superion, blue, 13 miles
What are we all doing this weekend? I am running the Templeton 10m just outside Dundee. It is a weird one as I like my half marathons but have never done that particular distance. It is beside where I grew up and I know the route really well though. So...do I cry havoc and fly off, or do I save it and start to pick up time in the second half? I do a 1.50ish half so would like to be a dunt under 1.30 for ten.
Ooh, forgot a pair, Nike Lunar Glide in offensive pink and yellow, 30 miles.
I know what I'm doing - Cross Country is BACK!!! We're in the Three Counties Cross Country League, so I've got my very shortest-shorts and my spikes ready to go for the first race in Dunstable!
very shortest-shorts and my spike
Ah yes, cross chic. Short shorts, vest, bobble hat, gloves. Strong look, very strong.
For shame - I actually DO wear a bobble hat and gloves with my vest - I hate myself 🙁
For shame – I actually DO wear a bobble hat and gloves with my vest – I hate myself
Of course, that's the textbook look. Add a beaten up Helly Hansen base layer for when it's well below zero and you're sorted.
Or arm-warmers, vest and shorty-short-shorts for the kinkiest look... I really have the scrawniest, bandiest legs imaginable!
I can compete with that, not at the start of an XC race, but you get the idea.
me and wife have to go to arbroath tomorrow my folks house has sold so i need to clear out my junk.
Going to call in at stonehaven park run on the way - remembering my barcode this time. Shall try and get the wife to also do it......
then sunday is trail tribe in scolty - which is generally a trail run with a bunch of exercises chucked in. Mostly quite good fun and a good way to get a core workout in as im as guilty as the next guy of knowing the benifits of a strong core and general conditioning.... but i still dont do them regular.
A headband too? Epic! 🙂
Stupid photo uploads to this site
Points lost for compression gear instead of tubi-grip....Mind you; those arm warmers are a bit Frank n Furter.
This is like cross country bingo - short-shorts - check! Vests over old smelly-hellys - check! Gloves - check! Stupid hats - check!
A bit of advice please from the ultra trail types
I've started upping my mileage with a view to doing some trail ultras in the coming years
I have a salamon vest and a nice windproof but what do you run in and or carry, waterproof in particular seems a big debate lightweight but enough to pass kit check or heavyweight as if you need it you need it and your not going to run In one anyway
Any tips tricks advice welcomed ta
There are ultras and ultras. Not that I've done anything longer than the 3 peaks (running) which I suppose is technically not an ultra but takes a lot longer than a road marathon. If I was expecting to walk significantly sections and there was a risk of poor weather I'd definitely go beyond the race minimum. Might be tempted to take a bit of a risk if I was in with a serious chance of winning but that's hardly the case - the aim would be to enjoy (cope with) the experience as best as possible.
Truly lovely Parkrun today. I’ve been volunteering and RDing a lot recently and this week, with a full roster, I just went there and ran. And it was so, so nice. Winter sun, a good turn out, a reasonable time and a top 15 finish. Really reminded why I fell in love with the event in the first place and why I keep going back. A very pleasant run home followed by coffee, bacon and Raymond Blanc on Saturday kitchen finished off a perfect Saturday morning.
Snd now I’m going to the pub, Saturday is shaping up very nicely indeed.
@firestarter As @thecaptain says there's lots of variables. Think of the mandatory kit list as being the minimum that organisers can expect runners to actually bring with them, anything more and there'd be a revolt! I'd take a good selection of poor weather kit with me to the event then decide what, if anything, over and above the mandatory kit to take with me.
Assuming there's no massive cold weather front coming in during the time you will be out then I'd look at being slightly on the cool side on the starting line as you'll soon warm up both as you exert yourself more and as the day warms up. Only you know what sort of level of effort keeps you warm in a particular set of conditions when wearing simple running kit so any slower than that and you'll likely need some sort of thin thermal layer.
The pace on these sorts of runs for most people is one where you can chat to those around you, any harder and you are likely to be going in to the red and the rest of the run won't be pleasant. Basically run your own race and don't be tempted to keep up with the super fit runners up front.
Cheers chaps
Bit of a dumb question maybe but how are people fuelling and hydrating for DIY Marathons? I'm finding my feet a bit and trying a good breakfadt, 500ml of water during and a gel every 50 mins but still struggle a bit towards the end. Interested in other war stories please.
but still struggle a bit towards the end.
If you're just getting into that distance it is probably an endurance thing rather than a nutrition thing.
So more mileage/intensity in training?
I'd say so.
Hi all,
I'm looking to start running, nothing big just couch to 5k kind of thing. The issue I have is that I suffer from shin splints and even a couple of hundred metres jog results in my ankles feeling like their on fire. Should I be looking at orthotics, different shoes, stretches, a combination of all of these?
Any help would be great as I really want to give this a go.
I'm certainly not an expert, but certain shoes have been awful for shin splints.
Worth the cost of a local shop running gait analysis?
Which GPS watch are people using? I currently just put my Garmin Edge 200 in my pocket and go. Considering a watch that would sync to my phone on my return just so looking at my activity log is easier. I don't need all the bells and whistles. GPS (be nice if it could supply a grid reference for OS mapping purposes) , HR and Bluetooth sync to phone would cover it I think.
https://www.ultratrailscotland.com/event-2019.html#
Spin, this looks a belter, I'm gonna enter the shorter distance, 26km and 2000m ascent mind!, June 2019. So expect lots of stupid questions about poles, vests etc in the next 6 months or so!.
lotto, I've had a Vivoactive HR for 18 months now, completely sold now on wrist based V specific cycle computers, so much more useable a system, instead of having a wee computer that you only use 3 or 4 times a week, I use it all the time, HR, sleep monitoring, steps, stairs climbed, it's flipping brilliant.
Going by reviews, the new Vivoactive 3 is even better, but a bit dearer.
Next up in my recovery was going to be a Parkrun but then I heard about an 8 mile trail race (Allithwaite 8) near our caravan site in t’Lakes on Saturday. After a lot of mental debate I thought ‘**** it’ and entered. My ex-boss and race rival from back in the day was there too. That added a bit of spice. It was tough and of course the climbs were all into a headwind. I was in some discomfort due to after effects of the op but kept going. I got results today and found I was 25th out of 102, 4 & a bit minutes in front of ex-boss. Surprised and delighted sums it up I think. I’m still far from ‘right’ but this is a much needed boost.
@nobeer, I looked at that last year but it didn't fit with other things. Looks like a great route. I think the fields were pretty small last year so a bit surprised it's running again.
Aye, it was cancelled in 16, small fields last year, but the 26k shorter one has 37 entered already, was only 40 odd last year. Always takes a wee while for these events to catch on IME.
It's a good alternative to the rat race one, 25 quid instead of nearly 200, and is all up on the ridge, rat race has a lot of dull fire road running.
I've never done a hill race before, best get some training in!.
Assuming there’s no massive cold weather front coming in during the time you will be out then I’d look at being slightly on the cool side on the starting line as you’ll soon warm up both as you exert yourself more and as the day warms up
Careful with that, it depends on when the race starts and how long you're planning on taking. I've done ultras that start in the evening, you warm up nicely for the first few hours, but as you head towards dawn the temperature drops... Generally speaking I'd err on the side of caution - taking your jacket off is easy (and at ultra pace stopping is not an issue!), while trying to put on a jacket you don't have... So I'd go for a slightly heavier waterproof jacket which you can use for training in winter too.
I’m certainly not an expert, but certain shoes have been awful for shin splints.
Worth the cost of a local shop running gait analysis?
In my opinion no, unqualified shop staff are not best placed to analyse such a complex thing. They will sell you shoes though.
Talking of gait analysis I was told I needed insoles and support shoes ended up with no end of issues after getting sick if trying different shoes tried a set of neutral zero drop and problems ended immediately so id take them with a pinch of salt tbh
In my opinion no, unqualified shop staff are not best placed to analyse such a complex thing. They will sell you shoes though.
100% agree.
Wow - This thread is still going. Some excellent stuff going on. Ain't running great !
I had a gait analysis done last time....
Didn't bother this time.
Didn't notice a difference.
Bought entirely difference shoes as well.
Sure if you have an underlying issue maybe Merritt of having your insoles sorted by a physio .
Went out trail running on scolty last night in the dark up to the tower and down to the river. 12k in total on singletrack that is fun on the bike and as fun to run..... Really enjoy night trail/hill running
Cross Country Season started, I did the Lauder round of Borders XC. Came in around 3/4 way down in the field but it was my first race is around 25 years.
Definitely Type 2 fun.
Ran with lots of very fast runners over the years. Some of them have had what appear to be serious biomechanical issues which on the face of it would benefit from correction. After all those years I came to the following unscientific conclusions:
1: Most will be compensated for by your body, which has an unbelievable ability to adapt, given enough time. If you over train before your body completes this process you will spend a lot of time injured.
2: Trying to correct them with "control" shoes or orthotics seldom works
Of course some will say they have anti pronation shoes, orthotics etc and it has been miraculous but in my experience of the quicker guys I have ran with I cant remember any wearing anything that wasnt off the shelf. An example being a good training buddy of mine who broke 52 mins for 10, he over-pronated terribly on one ankle when running. He claimed the only time it ever caused him an issue was when he tried to correct it. He is 57 and we ran together last week.
Just my thoughts
Cross country for me too - first time in the top 100 which was my goal for some point for the season!
Absolutely rinsed myself. We've got a much stronger team this year - so we're 7th in the league so far (it was 13th last year!).
Type 1 fun though - definitely... Look at my happy face 😉
Which sites do you find XC races? And do you need to be in a club? I fancy abusing my body a bit but not sure where to find the races.
I think you need to be in a club - as (at least here) they're run on a League basis; however, if you know someone in a club - I believe you can run as a "Second Claim Runner" for their club - a bit like being a ringer. but you'd need to be nominally registered with them and wear their club colours. TBH it's a good reason to join a club anyway 🙂
As above really - they are usually organised by the county AA so you need to be in a club, but they do sometimes have open races, so check with them as to whether they put any on.