One week to go before the Millau Viaduc race . 23.7km , including running the viaduc both ways .
No running in 5 weeks but lots of MTBing ; should I go for a little run this week ?
I've got a vets league 3000m this evening, but not expecting to set any records even by my standards as I don't have the top end speed that I had a few years ago when the shorter stuff was more of a focus. Vitality 10k this coming bank holiday Monday where hopefully I'll dip into the 32:XX for the first time.
Bacchus marathon in September is always a fun one which I've run a few times - starts in Denbies vineyard, Dorking, 2 laps, hilly with optional wine every few miles. I set the course record a few years ago, but they've just changed the course, so I need to go back and repeat!
Bournemouth marathon in October, where they've stopped paying internationals to come and make the domestics look rubbish, but they've also slashed the prize money massively. Hoping to break even for the weekend 🙂
Cheers, Rich
Today’s two loops of Swinsty/Fewston reservoirs was....
That Millau race looks really good - have to remember that for next year.
As I posted a couple of pages back, I had my first trail race yesterday - the 18km Tour de Pic St Loup as part of this : https://www.festatrail.com/ It was quite an ambitious objective, as I've only been back to running for about 2 years and seven weeks ago I was only running once or twice a week, up to about 10k max. But then I had to give up climbing due to dodgy fingers, so thought I'd better find another sport fast. I've always wanted to run around Pic St Loup (I can see it from my village) so I planned seven weeks training - basically intervals on Tuesdays, tempo runs on Thursdays and long runs Saturday, building up to about 80% of race distance or time. The actual race had 800m of climbing and I had trouble finding close trails to do that kind of altitude gain.
The day started sunny, a relief as I didn't fancy the final downhill kms on worn rocky limestone in the wet. Photo taken during warmup - the route goes up to the castle that you can just see in the middle and then all around the big lump to the left.
I saw a colleague at the start - he's done a few of these so he was in the 2h-2h30 start wave. I was being conservative and was in 2h30-3h, but I was really aiming for 2h30.
The route hits steep singletrack after the first 1.5km, so the start waves are really spread out - by about 10 minutes! I didn't know, so finished warming upo then ended up stood around for 20 minutes before the start.
Despite that I started well. I'd told myself not to go to fast at the start, but quickly found myself near the start of the group. This actually really helped, as I didn't get held up on the first big climb, and had mostly clear trail until we started to catch up the slower runners from the previous wave on the first descent over the other side. I concentrated on pushing on the ups (but not too hard) recovering on the flat bits and not letting up on the descents. As planned I had a gel about half way, and felt pretty good.. right up until nearly the end - there's a long, long descent on a really rocky trail then a final 1.5km road descent. But as soon as I hit the road I lost all my energy, I had almost nothing left after concentrating furiously all the way down the singletrack. Fortunately I had a second emergency gel, which got me to the end. My colleague had arrived a couple of minutes before, and was on the finish straight waiting for a friend of his, but I was so cooked that I went straight to the water/food station then ended up sitting under a tree for about 10 minutes, unable to talk or move.. By the time I went back he'd gone!
I finished faster than I expected - 2h23. Feet and knees were OK, thighs are hurting today but I'm really, really pleased. I had a great time all the way round, felt like the training really worked and really enjoyed it.
Planning an easier week now, with a couple of easy runs.. then it'll be another seven weeks until the next one : Trail d'Ebron near Grenoble. Similar distance, slightly less climbing but should be less rocky trails.
Had an absolute shocker at the Three Peaks, was on pace for just under 3:30 but it all fell apart on Whernside. I set off with a far too optimistic pace for the training I had completed. Was disappointed to be 15 mins worse that my PR
However moved on from that now and me and a Friend are attempting the Bob Graham this Saturday 😀 Will have trackers so will post them up here
Corr blimey you too ☝️👍👍👍
That run timb did sounds awesome, one day when I grow up I’d like to do something like that 🤡😎😎
Good luck with your BG djglover. I'm probably going for it first week in July.
@djglover - good luck! If this weather continues it would be way too hot for me - I remember pacing leg 3 when it was 20C at 7am! I'd had enough with just that. Then again I've also paced leg 3 on a winter attempt when it was -14C.
"Official" or just doing it for the hell of it?
Official, will be running the whole thing with a mate, but we have pacers each from leg 3 to end
Forecast is for 19C in the valley, so worst case 14c with a breeze on tops should be OK. Key thing is, good visibility, dry underfoot and a nice weekend in prospect for support crew.
http://live.opentracking.co.uk/bg2018/?n=20
Did the Old County Tops on Saturday. Beautiful day if a little warm and my friend and I got the second MV100 prize. To say I'm chuffed doesn't come close since I nearly totalled myself in October 2015 and ended up having neck surgery and am lucky not to be quadriplegic. I was quite emotional at the finish although it was quite dry and dusty.
We've done this every year from 2004 to 2013. I missed 2006 with a cold and my pal struggled with the heat in 2010 so we didn't finish. Then in 2014 I broke my wrist, 2015 we were both ill or injured, 2016 was too soon and last year we got too cold. To finish this year and only 10mins off our 10 year old pb was brilliant and I'm managing the stairs today as if it was a Wednesday after, not a Monday.
Enough bragging. Now to focus on a couple of BGs I'm supporting then the Welsh 3000s in June.
Land o' Burns 10k in Ayr tonight, looks like it's gonna be a warm one. I'm really just doing it to pace Mrs Nobeer to a PB of sub 55 mins*, which I'm immensely proud of her for doing btw, she's just turned 40 and up until 8 months ago hadn't run the length of herself.
Good, local event too ran by local club, only 11 quid and you get a medal and a tech tee shirt for that, can't say fairer than that.
*I will however be champing at the bit when people I know I'm quicker than are overtaking me... 🙂
Well done Paul4 btw, great effort!
@Rosey
Its great to see kids running, not a huge fan of Parkrun (because its a race that gets special treatment) but that's not to say people running around the local park Saturday is not brilliant 🙂
Yes UK 10000m running has been in the toilet for decades. I mentioned this on Twitter and Tim Hutchings (Olympic 5000m 4th placer) took issue. between 2000 and 2017 we had 6 athletes under 28 mins. between 80-89 we had 12 (several closer to 27:30) UK 10000m running has regressed, sadly. Hopefully this initiative will give it a boost (stats excluding Farah)
@djglover what time you setting off? Schedule you looking at?
I am supporting leg 1 starting at 1am but taking enough food to keep going. Will def be doing 1,2 and most of 3 but if feeling good i'll carry on. May or may not stay with guy supporting me as its a bit of a wing it and see.
Got a proper date set for 14th July.
@spin Hows training going for it? Might be able to support a leg if you need it.
Anyone run on a treadmill?
<span style="font-size: 0.8rem;">I'm away in America with work (not a regular thing TBH) and went for a run, it's hot and humid, and I thought I was going to collapse. So I tried the hotel treadmill, managed 20 seconds holding the handrail in a death grip, and gave up and went outside again. The idea of running in frosty Aircon is very appealing so how do I get the bastard machine to work?</span>
I use a treadmill quite regularly in the winter, just set the speed to something reasonable and jog along watching telly (iPad). Rarely try something fancy with speed and intervals etc.
The evidence around running is really interesting - I know there's no proven benefit to compression socks for example but i find they help my recovery. Anyway @digby I wouldn’t say there was no evidence around interval training. Not my area of expertise but:
Overspeed HIIT in Lower-Body Positive Pressure Treadmill Improves Running Performance https://www.ncbi.nlm.nih.gov/pubmed/25984891 CONCLUSIONS:A 4-wk HIIT protocol at 100% vVO2max improves field performance, vVO2max, VO2max and submaximal HR in trained runners.
Found a systematic review, so better levels of evidence than a single study
The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/25771785 CONCLUSION:
HIIT is more effective at improving brachial artery vascular function than MICT, perhaps due to its tendency to positively influence CRF, traditional CVD risk factors, oxidative stress, inflammation, and insulin sensitivity. However, the variability in the secondary outcome measures, coupled with the small sample sizes in these studies, limits this finding. Nonetheless, this review suggests that 4 × 4 HIIT, three times per week for at least 12 weeks, is a powerful form of exercise to enhance vascular function.
Cardiac rehabilitation, so not runners (but another systematic review)
High-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis.
<h4> https://www.ncbi.nlm.nih.gov/pubmed/29416382 CONCLUSION:</h4>
HIIT is superior to MICT in improving cardiorespiratory fitness in participants of cardiac rehabilitation (CR). Improvements in cardiorespiratory fitness are significant for CR programs of >6-week duration. Programs of 7-12 weeks' duration resulted in the largest improvements in cardiorespiratory fitness for patients with coronary artery disease.
Oh, and click on similar papers links in PubMed on the 2 articles you posted to find contradictory papers including:
High-intensity interval training and β-hydroxy-β-methylbutyric free acid improves aerobic power and metabolic thresholds.
<h4> https://www.ncbi.nlm.nih.gov/pubmed/24782684 “CONCLUSIONS:</h4>
Our findings support the use of HIIT in combination with HMBFA to improve aerobic fitness”
A good topic for a systematic review focussing on runners. I’m rubbish at stats but could help with the searches if anyone’s interested?
Actually, thinking about it I've decided I'm not interested in the scientific evidence of running. It's probably a better bet to just go for a run.
@spin Hows training going for it? Might be able to support a leg if you need it.
I think I'm where I need to be, certainly fitter than at this point last year. Off to the Jura race this weekend and hoping to go sub 4hrs however it was a last minute place and I won't be too disappointed if I don't manage that. After that I'm just going for a few weeks of big back to back weekend runs to shape up for the Bob.
Thank you very much for the offer of support but I'm running solo with static support at the road crossings.
Interesting stuff Colonel, I will have a read later. There are many ways to skin a cat and I agree that just going for a run is rewarding in itself, we only have to add complexity if we want to, or if we want to develop competitively.
There are a number of theories around training and the opportunity cost of doing any one of them throws up its own analysis challenges. Many are also modified for convenience by lazy journalists pandering to lazy readers. Lydiard being a good example. Lydiard advocated long periods of "slow" running to develop aerobic fitness. What people choose to forget is that "slow" was still pretty fast (relative) and "long" was often upwards of 100Mpw. That period was then followed by intensive hill training and later periods of shorter high speed intervals/runs.
People like the thought of the first bit, hence the term LSD interpreted as "we can run as slow as we want and its still training" There are minor benefits to very slow running but they tend to bring more opportunity for injury and are certainly wasteful of time for a "competitive" athlete.
Thats not to say they are not fun or that people shouldn't do them, but they are not performance enhancing.
I know there’s no proven benefit to compression socks for example but I find they help my recovery
Agreed - I've found that compression socks etc have helped my recovery. I figured that they 'worked' in the same way as Flight Socks/Surgical Support Tights and aided 'venous return' but haven't looked into it in depth.
@Colonel wax - thanks for posting the research - there's some interesting stuff in those articles.
Clicking on the 'Similar articles' led me down a 'rabbit hole' reading about inflamation ... fascinating stuff and it strikes me that medical professionals etc have to wade through countless 'grey areas' of uncertainly and potentially conflicting research, whilst the general public have an expectation that everything can be neatly divided into 'black and white'! (which ties in quite nicely to last nights BBC program about temperature/fever and the use of paracetemol/Calpol in children)
Understandably much of the research I've just read seems to be in relation to making sedantary/ill people more active rather than active people faster/more efficient.
You can't put a price on enjoyment though can you? [whatever way you like your enjoyment!] and sometimes it's best not to over-think or over-complicate things.
I know there’s no proven benefit to compression socks for example but I find they help my recovery
Agreed – I’ve found that compression socks etc have helped my recovery. I figured that they ‘worked’ in the same way as Flight Socks/Surgical Support Tights and aided ‘venous return’ but haven’t looked into it in depth.
Ahh, the compression sock conundrum.
I bought some only based on my ultra runner mate wearing them occasionally. If you look at pics of races (trail running) you see a lot of folks wearing them... to be honest I think it’s more a comfort thing and not getting stung by nettles (I wear them if footpath over fields running because of nettles)
I have worn them post run to see if they do me any good and I can’t honestly feel any different.
Wear them if you like I reckon.
I've always been an avid runner and never found it difficult to motivate myself to get out year round .I enjoy parkrun for some added inspiration occasionally . Looking to add in a fun dimension to raise interest levels again .Does anyone have experience of orienteering and how to get into it? Can you just turn up to an event as in individual and crack on? Or do you need to be in a club? Gain the necessary skills as you go? What is this geo cache business? Is it running events? I know with the ban of fox hunting they now use human 'bait'. ie setting off early with the scent. That looks like fun to get some cross country miles in . Where/how do you volunteer for this. I remember seeing it on Country File.
Most local clubs will have low key races where you can just rock up and run. Done a fair few of the local club races and never been a member.
Lots of places also have permanent orienteering courses where you can just print the map and run it whenever. Have a google around see whats local. Where you based? I know a lot of the Yorkshire ones.
Geo Caching is wandering round with gps finding random stuff. Not really meant for running.
Fox hunting posse hunting me? Not a chance!
I'm in the Scottish Central belt .So there is orienteering courses that you just download and go do yourself? That sounds good for a wee change. What do I Google to find near me?
Got it. Just googled permanent orienteering courses in Scotland .Who would have thought eh. I'm going to do some .Great idea and looking forward to it already . Thanks for the heads up.
Wear them if you like looking like an eejit.
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)
Lovely run this morning. 3 miles up to Parkrun, a respectable time at Parkrun then a lovely run home in the rain. Absolutely wonderful way to start the day.
Yomping over t’moors again for me today. All in I reckon 30ks of over the top/valley floor/up on top again. Some of it will be boggy and slow, some bits hard and fast, mostly it’ll be me on my own panting a large one.
Not done any running so far this weekend (and unlikely to fit any in, officiating at Rossendale Triathlon tomorrow and then planning on drinking beer...) but went down to Birmingham yesterday afternoon to spend the evening with some of the runners and support crews taking on the 145 mile Grand Union Canal Race, and then saw them head off from the start this morning. My better half is crewing for a guy with terminal liver cancer who's done it before as a "fun run" as he was having chemo when the actual race was on, stopping in hotels each night and doing it over 3 days, but he's attempting it properly within the 45 hour cut-off this weekend. Inspiring bunch of folk, and a good old laugh to be around as well.
Goid luck to anyone running edinburgh tomorrow. Looks lika scorcher,! I am doing tbe first relay with a bunch of workmates so a nice jog for a change!
Well done to @djglover for a sub 21 Bob Graham Round! Awesome running. I was the one you passed around Kirkfell.
I supported a guy on legs 1,2, and 3. Then finished off the Bob using one of his pacers and borrowing his support team so we could split up as I was slowing him slightly. 22.51 in total which is pretty okay for a wing it and see what happens round.
Cheers @ajf and nice to meet you and well done on an impromptu round, thats really impressive. You guys looked super tired on Pillar! Was a fantastic day for it, that came with the inevitable highs and lows of ultra running!
Superb effort both! Loving the ‘winging it’ approach, that was my thought but found to be way off the pace with my intended partner and would have been an anchor on his effort. Snowdon Horseshoe for me today, with a bivvi night out. Mixed bag of weather from bright sunshine to howling winds, mist, thunder, heavy rain. Top day.
In the interests of balance and not just posting about races that went well for me...
I had a bit of a howler at Jura. Just didn't get into a flow, got slower and slower and then decided just to trot it in rather than keep beating my head against a brick wall. 18 mins slower than last year rather than the 12 minutes quicker I was hoping for! Off days, we all have them and it's part of the game (just ask Simon Yates) but it's not fun.
Well done djglover on your Bob Graham, if the weather was anything like Jura it must've been awesome.
Parts of the day were awesome, parts were horrendous, wind was a major factor and so were the overnight conditions. I've got a write up on the strava: https://www.strava.com/activities/1599484480
Well finally got round to doing my first triathlon - just a short one - not even full “Sprint” but as my swimming is so shite I was too reluctant to enter the sprint event even though the cycle/run distances would have given me more of a chance to make things up.
Anyway, had a shit swim as predicted but at least came out of it in one piece. Cycle started off raining then we rode through a full on thunderstorm - full on cats and dogs. The run went well though - managed my 4 and a bit k in approx 4.30/k which I was happy enough with after the swim and run. Swim was 68th 😂, cycle 9th and run 2nd giving me a 5th overall our of a hundred entrants. Happy with my day’s work.
I’ve got a write up on the strava
Do I need to follow you to see that? It's not obvious where the write up is on the link as I see it.
I'm not sure Spin? There are three dots on the activity overview that reveal it for me.
Great write up! The wind omg the wind! Relentless and never seemed to be a tailwind.
Skiddaw was interesting for us too. Head torches down below waist so I could see my feet. Floundering around after the fence line to find the track down to Calva.
Well done mr Darcy!
Had a pretty exact experience as you doing a novice tri a few years back, got lapped twice by one of the swimmers! Out the pool last and nailed the bike n run, was ace. Never done it again though! 🤣
Cheers Nobeer. 👍
To be fair, the guy that won only swam 15 secs faster than me so nearly but not quite as shit but he was strong on the bike (and transitions) - I could have been stronger on that but just didn’t get time to get out. Nevertheless, I was delighted - aim was top 25%.
T2 caught me out badly - I’d planned out where to de-shoe and spin the legs but honestly, the rain at this stage was so heavy I could hardly even see - just following the big yellow and black arrows and then “Cyclists dismount here”. Shiiiiiiiittttte. I hardly even managed to brake (I did pull them - just nothing happened!) before sailing straight through. 😂
Good job DD!
I had a 31k trail race yesterday, can't say I did particularly well (Saturday night's beers with the match probably didn't help...) but I enjoyed myself, some great technical descents and some tough climbs made for a good event. Well run and decent feed stations also helped!
Nice one mogrim.
Ive entered a couple of trail races in June and July to broaden my horizons a little - only 10 &12k jobbies but need to make the best out of the summer and get off the hard surfaces (as much as I enjoy it) a bit. Also gives me an excuse to get a new pair of trainers. My road shoes just won’t cut the mustard on a dry trail will they?!
