Aimed to get inside 25 mins at this morning's park run, 24.16, delighted with that!.
First run outside since mid November due to an Achilles injury. Deliberately steady for just about 6k in 30 mins, no pain and once I got going, not as hard as I feared it may be. Very happy indeed.
not ‘tomorrow’ is it?
Probably not, you might get away with strapping it, but in reality probs just add more time to the recovery
@NB - any time I get under 25mins I start to hum the Chariots of Fire Music so good effort 🙂
@NickC - yeah I know. I'm giving it a week off. If I get all grump-a-tron due to no exercise, I'll have to go swimming*
* it's not really swimming. It's more enthusiastic sinking.
Injuries are part of what we do, just don’t try to come back to a fitness level too quickly otherwise you may just agrivate the same injury or create another.
And I’m not 100% convinced that injuries heal slower once over the age of say 40, I reckon it’s our perception and expectations that make us “think” they heal slower.
We’ll all be back on it soon enough, tomorrow I’ll be over QECP if anyone’s around and fancies joining me.
Thanks @BB. I'm staying positive but I'm not good an inactivity. But so easy to make it worse. So I shall behave... anyway I feel I've hijacked the thread so back to running posts not me whinging about injuries!
Worst injury last year was when I turned my ankle - walking into the sports hall to get my number before a race!
Fortunately it only seem to affect twisting forces, and I could still run. Which was lucky as it was a mountain marathon... It sorted itself out over time, still feel like a muppet when I think about how I did it though 😆
Hey, we all have injuries.. it’s good to hear about them because we all learn from how they happened, the conditions, and subsequent healing process. Good solid cathartic expressions never hurt anyone.
I’m similar to you when not doing anything, or unable too, purely because I feel sometimes times running out and I should be enjoying getting out there. I find it tricky to switch off unless I’ve had a good solid session of intensive exercise.. that’s why I choose trail running, surfing and CXer because I’ve got lots to choose from 😆
Definitely that ^^^. The whole running out of time thing. 'Wasting' Days I could be outside doing stuff. Probably not a bad mindset to have...
Wrote a thing: http://pickled-hedgehog.com/?p=4050 - warning, has pictures of a strange looking object that might be a foot* and some swearing...
*It's now like WCA's foot tho. I'm still traumatised by that 🙂
So anyone been racing this weekend?
Got local XC race. Only 4.4 miles so nothing too much but I find these short xc ones a real mind game. Slow down your going too fast, no go faster its only short, no slow down it hurts.
Any recommendations for a set of ice spikes?
I've been getting some miles in this week and worn out a set of cheap pull-ons.
I'd prefer something that lasts a bit longer.
I have entered this
https://www.course-eiffage-viaducdemillau.org/
should be able to finish but need more training to make it more interesting .
@epicyclo - [url= https://www.ukclimbing.com/gear/review.php?id=3268 ]Kahtoolas[/url] are the usual recommendation
whitestone - Member
@epicyclo - Kahtoolas are the usual recommendation
Thanks. I'll get a set of those, but they're probably a bit overkill for what I'm running on.
I think something with the same sort of spikes as I have on my bike tyres would be ideal. 🙂
Just dug out the couch to 5k app, virtually no riding last year has seen me very out of shape.
Followed the app for the 30 minutes which got me 3.5 k then walked/jogged the rest of it, 5k in 38 minutes.
Goal: be able to run the full 5k in 8 weeks, ideally around 25 mins. Hopefully thats feasible, and lose 1 1/2 stone. Hopefully doable too!
Entirely doable Nick, since end of Nov I've lost 2 stone, and gone from over 32mins to just over 24.
Bit of clean eating, and some of Joe Wicks HIIT workouts on the days I'm not running (which are getting rarer and rarer!) And only eating carbs after exercise.
No science, and some may poopoo, but it's working for me.
Tom Bosworth can walk a Parkrun 5k in just over 20 mins. Pretty amazing
Question - c25k says take a rest day. / only run 3x a week. I was going for a pedal, but it's -7 this morning here and icy. My knees ache, but I feel ok. Should I press on?
(Edit: I'm also 'ahead' of c25k, running 5k+ last couple of days and adding another running set)
First run of the year. 5k in 22:44. **** me that was hard. Long way to go for a sub 20 this year
My goals for this year are to get my local parkrun down to under 25 minutes, think my best last year was about 28, survive the run at the 2 iron-distance triathlons I'm doing, and get myself round the 50ish miles of the run at the Double Brutal in a relay (can't let the swimmer and cyclist down after they've done their bit). And get some weight off.
I had the Beds & Bucks County XC Championships yesterday - that was brutal - it was supposed to be 11km (which I was pacing for) but ended up at 14km! Good measuring AAA! Results not properly out yet, but I think we got 3rd vets team. I've wrecked my knee though so no running for a couple of days I think 🙁
My knees ache, but I feel ok. Should I press on?
If you knees ache then possibly not but in the past I have never followed my own advice. You will lose little if you dont run today and wait until tomorrow but if you run today then lose 10 days through injury, that is a big deal.
Bloody cold today eh 😯
And windy down here, QECP was quiet early on so nice to rattle around virtually on my own except for the few Dog Walker types.
Bit boggy in parts, damn cold on the old section of the SDW to the north of the park, them normal sloppy clay on the southern side.. nice and loamy in the forest cover (and this is really why I come here a lot) 11k up and over and in and out..
Lovely.
Sun s shining and did I mention the cold?? 😆
Started running August 2016 after taking my wife to various running events and thought I may as well have a go as being stood watching. Did too much too soon and ended up injured for 6 weeks but started again and built it up slowly.
Just turned 59 and mainly do Parkruns and a few 10ks, my 5k pb is 23.36 and 49.07 for 10k, I know I’m not fast but I really am loving it and this thread has inspired me to get out there and try and push on and keep improving.
Just signed up for two No ego torch races in Dalby Forest which sound like great fun, anyone else done them?
Well while we are talking injuries this morning I managed a stupid one. I slipped and fell in the shower catching my side on the side of the bath. Oh does it hurt, prob cracked a few ribs. The annoying part is that I have been on call last week so looking forward to running outside! Boo indeed.
Discovered these spikes for running on ice - [url= https://www.stabilgear.com/shop/outdoor-recreation/stabilicers-sportrunners-ice-cleats/ ]Stabilicers Run[/url].
Big advantage is that they have replaceable spikes/studs.
Also other models available.
You will lose little if you dont run today and wait until tomorrow but if you run today then lose 10 days through injury, that is a big deal.
This, +1000.
You could try these for ice: https://www.zavas.com/product/115583/crampons/crampons-city-track.html Pretty sure Decathlon has something similar but I can't find the link.
Cheshire xc champs for me on Saturday in Delamere forest. I’m slow and old but had a decent race with some good battles. Came in ahead of a few people that normally beat me. Today a real soul run on the hill with lots of frost and crisp air. Scrambled up the gully on the front of the hill and fannied around taking pics. 7miles and 1200’ of climbing, coffee and poached eggs for breakfast. Happy days.
[quote=epicyclo ]I think something with the same sort of spikes as I have on my bike tyres would be ideal.
Orienteering shoes have metal studs in (for traction on wet wood, but I've found they work well on ice)
I really need to get on top of my running this year, although my move to Vancouver may interrupt things a lil.
I managed to get out today and did a muddy 9km, with some parts that you could barely walk through, and really enjoyed it. It was a slow 41 minutes (my best 10km is a fraction over 40 minutes), but I've done very little running in the last month or two, and the conditions didn't help.
aracer - Member
epicyclo » I think something with the same sort of spikes as I have on my bike tyres would be ideal.
Orienteering shoes have metal studs in (for traction on wet wood, but I've found they work well on ice)
Thanks. I never thought of checking orienteering stuff. They look good.
I'd prefer with replaceable studs though. They're no doubt better than what I'm using, but I'm only getting about 50km out of what I've been using, so I'd hate to spend that much on a pair of shoes and wear the studs out in say 200 km, ie a month to 2 months use.
I can see a bodge coming up. 🙂
A wee 5k pre-work run this morning at 7, was -4 and felt every bit of it!.
@epicyclo - Nokian do orienteering "boots" that have replaceable studs. Not sure where you get them these days.
Epicyclo - Have a look at Kahtoola nanospikes.
Surrey XC Champs yesterday, no over-distance problem, our 12km race was actually 11.5 🙂 I go better over the longer stuff, the 5 mile league races are a bit fast and furious for me.
4th man home for our club in 17th, part of the gold winning team. 4th time in 5 years now 😀
Only issue being snapping 2 spikes out of my almost brand new shoes.
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Hoping for some warranty sympathy
Cheers, Rich
As mentioned on the 'Sub 20 5k thread' on Saturday I managed a 19:59 at Preston Parkrun which was quite pleasing. Yesterday I did the first of the (bloody excellent) Kendal Winter League fell races at Scout Scar and was 39 seconds and 7 places faster than last year. I'm enjoying the ego massage while it lasts..
7miles and 1200’ of climbing,
That's pretty normal for me (live in Calderdale) even a run to the canal and back (5miles) saw us climb 700ft. I could do with some flattish running tbh
Going to try out with a running club tonight. They look like a sociable bunch and do a C25K programme.
[quote=epicyclo ]I'd prefer with replaceable studs though. They're no doubt better than what I'm using
A lot better - what you have probably aren't good quality steel, the studs in O shoes are tungsten carbide and don't tend to wear out - I've certainly not heard of people having problems with that and personally I've got a couple of years of use out of them before the shoes fall apart rather than the studs failing. Though it may depend on what you're running on - lots of tarmac will doubtless wear them quicker, I don't normally do very much of that in O shoes.
aracer - Member
epicyclo » I'd prefer with replaceable studs though. They're no doubt better than what I'm using
A lot better - what you have probably aren't good quality steel, the studs in O shoes are tungsten carbide and don't tend to wear out - I've certainly not heard of people having problems with that and personally I've got a couple of years of use out of them before the shoes fall apart rather than the studs failing. Though it may depend on what you're running on - lots of tarmac will doubtless wear them quicker,
No tarmac, but lots of rock.
However that sounds reassuring.
I'll check out how wide they go - I need a really wide fitment.
Local XC race (Peco race in Leeds, Roundhay Park) yesterday for me.
Tried the set off fast and try and hang on approach as it was only 4.4 miles. Ended up being start fast, die in the middle, recover a bit, die again. I hate these short runnable races and they hurt so they must be doing me some good?
This weekend I am back to more familiar terrain. Running the Trigger fell race this coming weekend. Nice 24 miles from Marsden to Edale across the tops in some nice wintry conditions.
Got halfway up Mt Battock yesterday until ice/snow/ice/snow combo made me quit.Did 4 miles this morning and it was -7 when I started so I did it in a primaloft waistcoat. 😳 I am "racing" at Hedgehope this Sunday, anybody else?
Injury update: looks like 8 weeks off for me. Nothing obviously broken (I like my physio, I don't like going to A&E so we'll have to go with that level of assurance) but 8 weeks is a conservative 'consider yourself injured' time as the ligaments have been somewhat traumatised. Still gives my dodgy left knee time to recover as well 😉
Moved the Half to April. Determined to do it even if it means being a little slower than I would like. Then I'm retiring. My body is clearly rejecting running!
