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Excellent, well done mate!
I’m trying to remember who on here scalped himself on a canal bridge recently – well I did something similar myself yesterday
Hello, that was me! Happy to provide pics to remind everyone if you so desire.
Still got a cracking scare there.
Religious stretching , foam rollering and spikey balling.
Plus three more toenails off entirely.
I'm gonna try and restart running after the lairig ghru.
I've had a couple of false starts. Here's hoping this one's more successful
Cheers nobeer and good luck trailrat
I'm guilty of not stretching at all! Foam roller can be handy, but I'm lucky to know a lass that is cracking at sorting my legs out, it's an hour of proper pain every 2 months, but it's well worth it.
Of course, when she asks if I'm 'still doing my stretching' I lie through my teeth! 🙂
Gonna give the track a miss this week, there's another session at the same time, which looks good and also coincides with little nobeer being on the track. It's a group session oot and aboot, 10 minute warm up, then 3 'efforts' with 3 minute jog cooldown (for group to come back together) in between each one, 15, 10 and 5 minutes.
Not really sure how to pace them, I'm thinking my 10k race pace, mibbe a wee bit faster?.
@nobeer - have you seen this? Our club use it for predicting pace for track sessions. You enter a 5k or 10k time then it give you your pace (under training) for different reps. Dunno if that's any use for something time-based???
https://runsmartproject.com/calculator/?fbclid=IwAR0Q30zvIAjN7Zh88-mYlDMj4Tvbxd7-Noy9o83f911zoJ0dUsQCFiDOMwA
Aye, that looks pretty good, can just try n work out time against distance. I'll have a play at work tomoro, cheers dashed!
Had an interesting long steady run with the mrs today , she went flying at mile 4 and at mile 13 I felt terrible I'd been feeling not great for a few miles tbh, I got to a big local roundabout at top of a long hill and then sat on a cable box for a bit then tried to get up and ended up in the verge on my back, head pounding and vision gone. Luckily two off duty ambulance lads stopped and checked on me and called an ambulance as they were concerned. Now I have shaved bits on my chest from ecg lol lots of tests and an ambulance ride home. Still feel crap but getting better, apparently my low blood pressure is really low. Best take myself and ecg result to docs this week. And I ruined the wifes long run bugger...
And I ruined the wifes long run bugger…
She'll get over it 🙂
And hope it's nothing too serious!
Aye, what he said^^^
All the best mate.
Turn 55 in October and the last few years (well probably the last 10) have been absolutely injury plagued. I ran under 34 mins for 10k as a V40 and a PB of 32:30 at my best. Really motivated to have one last shot at competing, although my injury record indicates I will breakdown after about 3 weeks of "training" Anyway just thought I would mention it cos its now a "mini commitment" not that I need motivation, its the body that is weak.
Anyway I may post the odd update 🙂
Keep it going surfer, some of the guys at my club, older than you, are bloody inspirational.
Dashed, that site is saying I should be hitting about 6.40m/m for 15 mins, about 6.05m/m for the 5 mins, obv somewhere in between for 10 mins.
I'll aim for that.
Sceptical of some of these online calculators; according to one that uses vo2max stats (61) I should be running a 10k in 34 (not likely, more like 39) 5k in 17 (19). It could be that garmin has my vo2max way off I guess, though I've compared with other runners I know that also use garmin and their values are what I'd expect when comparing times
Tbf, all that one is doing is converting a known running pace, and predicting times off of it. Far too many variables expecting that to be done from V02 max really.
I've been relatively lazy running wise recently, only managing to do long slow mountain runs at the weekend, but not been backing it up with 'training' as such - have began to get pain in a knee after these which is unusual, just about subsides after a few days, so trying to rest a bit more. Have abandoned Aberdeen half marathon this weekend which would likely aggravate it.
A few photos from recent exploits, may have posted a couple of these before, can't remember
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Stunning, as ever Mike!
I'm feeling somewhat better today cheers fellas
Some great pics up there eastcoastmike!
I'm 3 weeks into a 10 week training plan for the Great Eastern Run (Peterborough Half) in mid-October.
I'm finding it OK so far - I found a plan on Runner's World and am following that although struggling to know how hard to pace my runs - virtually all of them on the plan are described as 'easy' in terms of pace. But, it doesn't seem right to not be putting a decent amount of effort in; so I'm kind of doing my own thing in that regard.
This is the plan: https://www.runnersworld.com/uk/training/half-marathon/a776305/how-to-run-a-sub-2-hour-half-marathon/
First ever event of this distance, so I'm loosely aiming for a conservative time of 2hrs (5:40/km pace), but hoping for faster than that in reality. I should be OK to do 5:30/km, but we'll see how it goes. I figure this one will get me a target to aim for going forward.
What are people using for drinking during training runs? I find I'm OK up to 10/12km, but over that I feel like I want a drink & I think I should get my body used to drinking while training.
I was not sure whether to try one of those running belt pack things with a holster for a bottle, o just to get one of those running water bottles that have a hole in the middle to make it easier to hold?
Any tips?
I found a plan on Runner’s World and am following that although struggling to know how hard to pace my runs – virtually all of them on the plan are described as ‘easy’ in terms of pace. But, it doesn’t seem right to not be putting a decent amount of effort in; so I’m kind of doing my own thing in that regard.
Easy should be easy - as in you could hold a conversation while running. The intervals and/or tempo run are when you should be "putting a decent amount of effort in". Although I wouldn't worry about it too much.
What are people using for drinking during training runs? I find I’m OK up to 10/12km, but over that I feel like I want a drink & I think I should get my body used to drinking while training.
I was not sure whether to try one of those running belt pack things with a holster for a bottle, o just to get one of those running water bottles that have a hole in the middle to make it easier to hold?
In winter I don't carry anything for up to two hour runs, in summer I have a running belt which works OK.
mogrim
Easy should be easy – as in you could hold a conversation while running. The intervals and/or tempo run are when you should be “putting a decent amount of effort in”.
Cheers. That is what I thought it was, but the easy runs just seem a bit too easy in my head. I know that the extra miles over what I would otherwise be doing are beneficial, but I have been pushing a bit harder than 'easy', I think....we'll see if it pays off or not in 7 weeks or so!
Yesterday's run was supposed to be 8km with the middle 5 at half marathon pace (so around 5:30-5:40 pace, given my expectation) according to my plan.
This felt way too easy for what was supposed to be an 'effort' run, so I ended up doing the 5km at something like 4:48/km average pace. My legs feel OK today, so I don't feel like I pushed too hard. I think I'll just play it be ear & see what happens! It's all a learning curve.
I might look at getting a running belt; mainly just to get used to drinking while running...
Feeling even more like myself today still just pouring fluids in work didnt help tbh lol.
I use a belt called a naked running belt with a soft flask in you cant feel your wearing it, it's the only one of many I can use
That belt looks good. What sort of soft flask would you recommend? Do you take it out to drink or use a tube?
Blew up quite catastrophically today in the Ochils 2000. Combination of not feeling great all week, some niggles and the heat. Oh and the most brutal cramps ever. Felt fine and then boom! Never had quite such a dramatic crash. Managed to walk it in a mere 1hr 13mins or so slower than last year. At least I wasn't the only one. 🙂
Going to see how I feel for the Ben race in 2 weeks then take an extended break. I've done that for the last few years to do some winter climbing but didn't this year so I've been mostly full gas since last season with only a couple of weeks off in October. Time to refresh, smell the roses, drink a little beer and do some other stuff, maybe even ride a mountain bike.
Beer? Na. 🤣
Hope you're okay for the big Ben race mate. 🙏🏻
Cheers. I just suddenly realised how much and for how long I've been kicking the arse out it and that for the last few months I've generally been getting slower and slower and enjoying it less. Quite liberating to realise that and take a break!
Argh. Bought a pair of On Cloudflyers yesterday on the basis of numerous positive reviews. Seemed very comfortable in the shop. Ran 10k last night and both little toes shredded on the outside. Not just blistered, but the skin pretty much removed (no blood fortunately...)
I run 1500 miles or more a year and this has never happened with any other shoe. I think I'm unlikely to have any luck getting my money back from the shop now they've been worn, but before I bin them and go back to my cheap Nikes, can anyone think of a reason why this has happened?
I did have to bump up from size 9 to 9.5 because the 9 felt uncomfortably tight, but all that comes to mind is that it might be worth re-lacing to give a tighter toe box. Right now though I don't want to try another run because I think it'll end up in bloody feet.
Supposed to be walking in Snowdonia tomorrow, off to Boots shortly to see if they have anything to wrap around my toes. 🙁
I'd contact them tbh, see what they say before I ditched them mate.
Well, thumbs up to Cotswold for refunding without question. Thanks for the suggestion. 🙂
I've got a pair of Adidas trail shoes that are similar, perhaps not quite so extreme but a short run will leave me with sore patches on both little toes. PITA, and as I got them in a closing down sale there is/was no way to change them.
Good result Flaperon.
Not that I'm an expert but I find a wide toe box is quite comfortable. Had some toenail issues but they were too long and now fine.
I'm quite enjoying this running now. Have built up slowly thanks to advice on here, and did my first 5K for a while on Saturday around the local park and roads. Got through it ok, knee didn't hurt, slow time of 27:07 minutes but lots of dog dodging. Not concerned about going fast. Did a 4K in home town Market Harborough last week which included going up Burnmill Hill, Great Bowden side. Anyone on here know that? I used to call it "The Wall" when I was younger and has always been my challenge running and cycling. Got up it without stopping and recovered (just, phew) on the way down the Ridgeway. I couldn't have done that a month ago!
Out for my 3.4K loop this morning and decided to up the ante a bit. Took 1:03 off my best, got records on Km, mile, 2 mile, 1/2 mile and a top ten Strava (out of 43) on ridge road hill. 4.52/km. Well chuffed! Not fast I know, but I feel it is coming together a bit now and I'm able to judge a run better. My goal of a 25 minute Park Run doesn't seem so far off now, but will be tough.
Thanks all for an inspiring thread - I've got a long way to go but reading the exploits on here is great.
Root sorry for late reply I use salamon flasks as I use them in my vest too .
They are made by hydrapak and have a better than lifetime warranty (not sure what that is tbh), I had one split on my ultra as one of the drinks station guys tried pulling it out and it split as he was too rough. I emailed them and told them they asked for a pic and the serial number and I had a new one I thr post a few days later, top service
Well done everyone, some inspiring stuff indeed. I've been absent from the thread but keeping up the running. Over in the UK I did three fells races, Rydal Round (on the hottest day evah), Kentmere and Turner Landscape and exceeded my expectations - finished all, didn't come last but all back-half finishes. Also did a couple of evening social runs with the club.
My descending is infuriating me, it's so bad. I generally climb well for being 6kg over my cycling race weight, but the runners I'm climbing with will put 10 mins into me on a long descent. The group I arrived on top of Fairfield with finished about 20 mins before me. I think I'm getting better at descending Spanish rock, but tussocky Lakes fellside with its hidden ankle twisting holes and stones will always have me beat.
Coming back to Spain was minging (local fiestas) so escaped solo to the Basque Pyrenees, knocking up 50km and 3000m climbing over the three days which was enough for me - how people can do that in a day is mind boggling. The last day was a run up from Linza refuge to the highest Basque peak, Hiru Erregeen Mahaia, 2440m. The first 8km hard but mostly runnable. The final ascent was a scramble up and around a rock chimney, very grippy and straightforward. Except I'm terrified of heights. Tried two ways up, lost my bottle, and turned around to run back down. Couple of young lads appeared and convinced me to get up there, comedy moment at the top when they asked me to take their photo and saw how much I was shaking! Proper knocking knees, couldn't let go of the summit cairn. Getting back off that took a while too, but the descent all nicely runnable with a couple of stops to look for spring water.
https://twitter.com/b0b_summers/status/1164528321608241157
https://twitter.com/b0b_summers/status/1163207503603277824
Should've photoshopped out my erections before tweeting that...
@firestarter. Thanks for the info. They look good so will have a look into it.
@bob_summers. How long was that turner race? I can only dream of doing something like that at the moment. How do you do these long distances without collapsing in a heap of pulsating flesh and bones? Respect.
@root-n-5th It was just under 11 miles, but I promise you would get round, even walking most. I made the cutoffs ok but went so slow on the last descent (runner in front had sprained his ankle and I still couldn't catch him) I honestly thought I was last. Last place came in about an hour later. There is always someone having a worse day than you!
I think I’m getting better at descending Spanish rock, but tussocky Lakes fellside with its hidden ankle twisting holes and stones will always have me beat.
That's just practise - I'm a lot better at central Spanish sandy/loose rock than I am at the Basque stuff with added mud. There just isn't enough mud here to learn on. If you were running in the Lakes everyday you'd soon get used to it.
Coming back to Spain was minging (local fiestas) so escaped solo to the Basque Pyrenees, knocking up 50km and 3000m climbing over the three days which was enough for me – how people can do that in a day is mind boggling.
Personally I think it's easier to do it in one go, than to do half then get up the next day with tired legs and do the rest. Either way it's just a matter of training for it, lots of big days in the mountains mixed up with shorter runs during the week. Add in a bit of weight training, maybe cross training with a bit of bike and you're sorted.
So, head just about starting to heal up from nutting a pipe last Monday. Sunday I decide to repeat the process but with a big tree branch. Not quite sure how, I saw the tree, thought 'that's low, I'll have to duck under it to avoid hitting my head' and I then did so, but in the process still managed to scalp myself... Impact not quite so severe, but more of a cut this time. Not sure what everyone enjoying the sunshine in Alice Holt Forest thought about some nutter running around with blood dribbling all down his head :O
I think I need to start wearing my bike helmet when running as clearly I'm a liability
😱
Yuk.
What about a pair of glasses ...
👻
I once ran into a motorway sign at a fair clip on a training run years ago. It was dark and the huge sign had been removed leaving only a thin steel frame the bottom section which was at the same height as the bridge of my nose!! My training partners went each side of the visible upright posts (about 6ft apart) I went through the middle not spotting the L shaped frame which was only about 30cm in height.
I was knocked unconscious briefly and the amount of blood was biblical! They helped me up and in true club mate style they slowed the training run for the last 1 1/2 miles back to the old Kirkby Sports centre to allow me to make my own way to the hospital to get patched up (I miss those guys :-))
Nasty. Didn't someone here do similar on a canal bridge? *Winces* Luckily I still have a couple of hairs left on top of my head which I think act as sensors 😉
That’s just practise – I’m a lot better at central Spanish sandy/loose rock than I am at the Basque stuff with added mud.
Bit of MTB experience came in handy here - lots of sandstone which is lethal after a few dry days, but plenty of grip in the wet after that top layer of sand's been washed off.
I seem to recall many pages back in this thread there were some nike road shoes folk were recommending and also something on sizing (consistently small/large fitting?). Cheers
I seem to recall many pages back in this thread there were some nike road shoes folk were recommending and also something on sizing (consistently small/large fitting?).
Nike Pegasus, they're not the best shoe in the world for anything, but they are good at most things and seem to fit a range of feet sizes too. You may need to size up a touch, only half a size or so.
And it was me who scalped myself, I'll find a pic!
And of course, what was left on the canal bridge.
@dashed Nike Pegasus, I have the 35s but I think they're up to 36 now. I had to size up half (normally 10, 10.5 in Pegasus). I reckon they fit similar to New Balance if that's any help.
Correct, 35's can be picked up dirt cheap in some Nike stores now and they're a good shoe. Not tried the 36's yet but they'll be next on my purchase list I think.
I've got a question about heart rate zones. I'm really enjoying my Garmin 235 and I'm finding I'm using the pace, heart rate, 1k lap alerts a lot. Went for a run today and decided to go slow and "long" (long for me). I went the furthest I have ever been at 5.66km without pain which is great.
I kept it comfortable for me at about 160-165bpm, maxing at about 177bpm. My HRM is probably about 180-185bpm, 177bpm is quite uncomfortable, but 160bpm is fine - couldn't hold a conversation but could exchange words.
On the Garmin Connect it says that 160bpm is in the red zone, but it doesn't feel like it. Will the device adjust the zones or can I change them manually?
Cheers!
You can change manually IIRC, but as I always say on these discussions, optical HR monitors are generally bollocks, I wouldn't base anything on mine (and I otherwise love my Garmin btw!!).
Chest HR strap ftw....
what he said about optical HR
right i know i said i would start last week.....
after 2 months clean off running i ran 5k yesterday lunch pain free.
ran 8k today feeling good.
On nobeer’s recommendation I got a chest strap. Seems loads more accurate and my Fenix updates max HR and zones automatically (but you can manually as well). Since using chest strap my zones seem to better align with “easy means I can hold a conversation” etc. Very scientific ;/)
Point taken about optical heart monitor. I think it’s good enough for me but I wonder if my old Edge 705 chest strap will work? Worth a try.
Edge 705 is ant + so it will speak.
I use an edge 500 one.
When I use just optical I can do entire interval sessions setting PRS and only be in z3 max.
Appols in advance if this question is a hijack.
I am looking for a sports watch to use running and general health tracking.
So far I am torn between a Garmin forerunner 235 and the soon to be released Huawei Band 4 Pro.
The Garmin looks a better wearable watch but 2-3 times the price - the Huawei Band 3 Pro gets very good reviews, and the new Band 4 will likely be better again .. but looks like a womans watch.
Any suggestions?
I'm sure the Huawei will be very good, is it a smar****ch like the apple, or a sports watch? If it's 'like a womans watch' as you say, I take it you mean slim? Would suggest it won't have a decent sized battery if so.
Last longish run before the River Ayr Way for me yesterday, kept it steady as I could for just under 18 miles, only got 10 mile round Isle of Cumbrae next sunday, then that's it, ready or not!.
@mooman. I was in a similar situation a couple of pages back. Had my fr235 for a couple of weeks now and I find it brilliant for running. I’m used to garmin so find it fairly intuitive, quick to respond, easy view of data and brilliant battery. Argos have them for £150 last time I looked. I’m sure there is better out there, it for what I want it is brilliant.
18 miles is a distant dream for me. Maybe one day...
roots, It was a distant dream for me 20 months ago too, back when I started running, keep at it mate.
First group run in ages yesterday, perfect conditions and smashed out 24 miles of Richmond Park and the Thames path. This coming Sunday it's the Surrey Bacchus wine marathon, followed by the European Masters Half Marathon Championships in Venice the week after 🙂
So - final long training run completed (with a new PB despite strong winds) and just a leg loosener to do on Wednesday then it's the Great North Run on Sunday - I am really looking forward to it but I just hope I don't get badly help up at the start with people that claim to be running a quick time then stopping to walk after 500 metres.
Does that thing where you get slow Runners near the front happen a lot? Seems crazy to do that. I suppose some people’s ego is bigger than their vo2 max.
Aye, happens a lot in the bigger races. It must be really disheartening when you're blowing out your arse and loads of folk are breezing past you. 🙄😂
It's a pain in the arse.
You get the back of the field thinking they are faster than they are who does not want to get held up by those that are realistic.
Then those that are a bit faster predict they are a bit faster so that they don't get held up by those guys .
And those that are a bit faster predict they are a bit faster so they don't get held up.....etc etc you see it in all types of events like these.
I like to start at the back and pick my way forward.
Does that thing where you get slow Runners near the front happen a lot? Seems crazy to do that.
It certainly does - especially at events like GNR which attract more of a cross section of 'runners' than at more low key regional events.
Long shot, but anyone here running in Kalenji (Decathlon) shoes? I've been doing a few road runs recently in an old pair of bald trail shoes, maybe time to get something better. Don't want to spend much, only really run on road if I'm working away or something.
So they do a 55 quid model which looks fine, seem to fit ok, but will I regret not splashing out the extra 15 quid for the top of the range ones?! Specifically the KS Light: https://www.decathlon.co.uk/kiprun-ks-light-id_8519136.html
Any thoughts? Fit-wise, I'm using Inov 8 and Walshes depending on conditions, neither cause me any problems.
Long shot, but anyone here running in Kalenji (Decathlon) shoes?
Yep, I had a pair of Kirpun LD's which I think are the old version of what you link to, they were a lovely shoe but a touch narrow for my wide feet. I do use their trail shoes and they're spot on as well.
For the money, you'll not go wrong.
If you're looking for some value, there's a big sale on at Nike at the moment, some good value shoes on line but in store it's even better. My wife picked up a pair of last years Pegasus 35's for £40 at the store in Birmingham.
I get my shoes from https://www.sportsshoes.com/ - I generally just pick a previous year's style (for the good discounts) from a brand I like (I prefer Saucony at the moment) and get a few pairs around the size I am then send back the ones I don't need. I would suspect you could get a better pair of running shoes than the Decathlon ones for the same or less.
Hey JohnDoh. I'm in pen E. See you there! 🙂 I was chatting to a neighbour who is also doing it and as above, she openly told me she would get around in about 2.20 but was told to put a faster time down, hence she'll be one of the slow ones in my group. Grr
Having done the GNR once before, I would say that the start is always fast anyway as its downhill to the Tyne Bridge and there's lots of adrenaline/inexperienced runners going off too fast. It'll setting down once you get to Gateshead Stadium. As TR suggests, I've become a big fan of a negative split since training for this so I'll be doing all I can to take the first half easy-ish.
I *think* I am in Pen P but not sure. I put down a 1hr 45min expected time on my application - I know I should be able to run around that as I am currently running a 1hr 30min 10 miler on my training run which has over 700ft of climbing and the GNR is net downhill (and I will doubtless get carried away on the day).
Really looking forward to it - it's 16 years since I last ran it.
All of that nice downhill is out the way in the first 1.5 miles. There's about 450ft of elevation. 13 years since I did it.
Hmm it seems you are right with the climbing (based on Strava, although Map My Run says differently). I certainly don't recall it being very hilly when I did it though - certainly nothing like the training runs I did (and do) around my home town of Harrogate.
This thread from Runner's World reflects how I remember it...
I agree, nothing that'll slow you too much. Run well.
Cheers 🙂
I do use their trail shoes and they’re spot on as well.
Now, those I tried too and they didn't fit that well - wish they did as they seem spot on. They had the Fujitrabujo (?) which fit better.
All this talk of GNR - I might have to pull my finger out and enter next year! I grew up in the north east and it's always been on my bucket list but never felt that realistic until a year or so ago when I started running! How hard's the ballot to get in? I see you can become a "member" for an additional £65 and guarantee entry for the next 3 years...
First club run for me tonight - done a couple of track sessions but first proper time out with the club I joined last week (Chorlton Runners) 🙂
It's also the Glenmore 24 hour trail race this coming weekend, with a straightforward four mile route around the forest near Aviemore and to the south of Loch Morlich. 1200hrs Saturday until 1200 Sunday at the Hayfield. If you are anywhere near, come and say hello and support the runners; I'll be at the medic tent as usual, offering support and abuse in equal measure.
One piece of advice that I sometimes offer to nervous runners before they overnight in the forest:
Don't worry, there's nothing out there at night that isn't there during the day.
...only now its awake and hungry
How hard’s the ballot to get in? I see you can become a “member” for an additional £65 and guarantee entry for the next 3 years…
Not sure about the ballot but if you run for a charity the 'demands' for sponsorship are quite sensible compared to the London Marathon with the likes of Cancer Research UK expecting people to raise £3k+ - I am running for South Tees NHS Foundation Trust and I only need to raise £200.
I tried the decathlon trail shoes, but they were too narrow for me, sadly.
Also ended up buying the fujitrabuco 7 trail, I reckon they're the best shoes I've ever had, my go to for anything off-road now, hill walking too.
Just waiting for them to go half price on sportsshoes, and ill stock up!.
Yay - a new page so I don't have to see those battered scalps every time I look at the thread 🙂
Long shot, but anyone here running in Kalenji (Decathlon) shoes?
Me - i find their 21.99 active mens running shoe great for the road and the running club track *tarmac* sessions. get about 500km out of them before the cushioning goes and i get sore calves again. - having gone from pegasus and brooks glycerine 8s -
I also have their Trail running TR shoe - which i ran the lairig ghru in - i echo the above they are quite narrow. I found they rub my arch after about 35km.
Conversely i have some kiprun 4s i use for winter bog snorkling and hill running and they are really wide in the forefoot and seem comfy enough to just go and go. not much if any padding though.
Yay – a new page so I don’t have to see those battered scalps every time I look at the thread 🙂
Hits head again for purposes of upsetting dashed 😀
TR, somewhat snobbishly I overlooked the cheaper ones. They'll do the job and I can keep an extra pair at work at that price.
How do the Kiprun race 4s last? They're the same price as the Inov8s I get on sale, but they last about ten outings before I can see my socks through various holes in the upper.