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@shortbread_fanylion I was pretty happy with that outing, probably just about equivalent sub 15 on a flat course.
I do get more competitive as the distances go up - I was ranked 49th overall in the UK last year for the marathon, 7th for my age bracket. For 10k though I'm 328th overall, and 9th for my age bracket. This might suggest that the 10k generally suits younger runners more.
I think from an age-group ranking my best is 10,000m (4th), but I think that's more a reflection of how popular the event is more than my ability.
I am dabbling with some ultra next year, and would like to hope that I'd be fairly successful, but again, due to a much smaller pool of competition it'll be difficult to say exactly what my strongest distance is...
I am doing my usual "weathers crap, run not mtb" i do every October but my shoes are done. I have worn Saucony hurricanes (not the same pair...) for the last 15 years.
No problem I thought, get some last seasons like I always do..60 to 70 quid sorted. Except no!!
Must be covid related (lots of people taking up running?) but no where has new old stock anywhere and its 150 quid to get a new pair posted. 150!!! When did new, good running shoes get so expensive!! Tried everywhere.
Anyone ever used Kettler or Reebok treadmills? Especially any used at home.
XC race today. First short, fast (for me)race in ages. Mud, rain, wind, bloody good fun.
I only warm up for races, yoga sun salutation routine works for me.
I've found regular foam roller sessions on my rear thigh and sides works wonders
Soooooo...
Never thought I'd be posting in this thread but after overdoing the saddle time and having to take a couple of weeks off to let things settle down, I've tried my hand at C25k on some local muddy trails.
I'm actually doing 'None2Run' which starts even easier, e.g. 30 seconds on/2 minutes off for 20 minutes with a 5 minute warm up walk at the start.
Really enjoying it so far, probably because the trails I'm running are also my CX training ground, so the muddier and sloppier they get, the more motivated I become! Gives me a good excuse for my woeful pace as well.
Just wondering how to keep it going once I'm back on the bike though, how do you mix running and cycling? I'll be training on the bike and want to be increasing hard sessions within the next three to four weeks, so I get the feeling it's only realistic to do one run a week?
e.g. 3-4hr easy weekend ride - rest day - run - turbo day - rest day - hard turbo day - rest day
Or could I run on rest days as well? Not actually fussed about getting fast, just more efficient so that the running bits of CX races aren't horribly traumatic any more... 😀
Don't overthink it, depends on the type of riding you're doing too, but it's definitely possible to do both.
I've hardly been running the last couple of months, dropped down from a steady 25 miles a week to 10 although back up to 20 last week.
Ran a reasonable paced progressive 4 miles yesterday (just over 30 mins, I've slowed a fair bit due to the above!) Then out to the local trails in the afternoon.
I'm of the opinion that I don't actually need to bike as much in the winter glaur, if I keep running, as the fitness is really transferable.
IMO the core fitness from trailrunning will help your back issues too.
If you just run once a week, it'll just stay horrible, the more I run, the easier it is!.
IMO the core fitness from trailrunning will help your back issues too.
Yep, can see/feel it already, I'm working on a lot more on correcting a forward pelvic tilt which leaves my lower back muscles in constant tension. This is even more pronounced when running, I feel like I'm keeping the lower abdominals constantly engaged to protect the low back. Today was the first day it wasn't feeling twitchy or sore by the end, hence my sudden outpouring of enthusiasm!
I’m of the opinion that I don’t actually need to bike as much in the winter glaur, if I keep running, as the fitness is really transferable.
Good thinking, if the fitness is in any way transferrable (or even if the running helps me shed a bit of weight) then it's all gains at the end of the day.
Also, don't rule out running the streets, there's quite often a misconception that running on tarmac is bad for the knees, ankles etc, when in reality the constant flat surface is often better than running off-road, especially when light levels are low and leaves hide roots and holes.
blockquot>misconception that running on tarmac is bad for the knees, ankles etc
Yep absolute tosh. Your body is well adapted to cushioning your body as you run. Its a myth that softer surfaces are better for joints etc. Your body adapts and compensates.
Soooo... predictable next question perhaps! Is there a go-to entry level trail running shoe for over-pronators?
My Inov-8 shoes (Roclites I think) are completely flat and I'm already getting a bit of ITB. It's early days and I'm doing all the stretches and strengthening but would just like to take as many precautions as I can.
Decent shoes seem to start at £100?
when in reality the constant flat surface is often better than running off-road, especially when light levels are low and leaves hide roots and holes.
Posted 1 day ago
This; every injury I have had was on trails.
Don't thing they really classify trail shoes as " for over pronation" quite like road running.
Every foot landing is a bit different on uneven surfaces.
But, I remember about ten years ago that they used to call the ASICS trabuco as an off road support shoe. The modern equivalent is fujitrabuco , still pretty stable and supportive off road with a nice but of cushion too. Might be worth a try, though not tried the newest number s.
Soooo… predictable next question perhaps! Is there a go-to entry level trail running shoe for over-pronators?
I wouldn't worry about that for trail shoes - trails are far too uneven for it to make any difference. Keep up with the strengthening, and just get some normal trail shoes. Personally I like the look of the new New Balance Hierros, but you're hardly lacking choice.
(And FWIW I wouldn't bother trying to control pronation on the road, either - neutral shoes and a nice high cadence are IME much more effective).
Don’t thing they really classify trail shoes as ” for over pronation” quite like road running.
Every foot landing is a bit different on uneven surfaces.
yeah fair points, I did hope that by sticking to uneven surfaces where every stride is different, I might be cancelling out any wonkiness in my hips. Will maybe just work on the icing/stretching/strengthening for now.
Decent shoes seem to start at £100?
I've yet to pay over about 80 quid for shoes, and generally nearer 50.
It's very subjective to your fit, but I've had a fair few pairs of Fujitrabuco and love them. I currently have the standard 8's as my trail shoes, and the GTX version for hillwalking when I know it's not too boggy.
Brilliant shoes, get on sportsshoes.com
Hmm... could be a win win getting the GTX versions as an occasional hiking shoe as well then, in case this running lark turns out to be too damaging!
Any quirks of sizing? I got some Decathlon trainers in a 44 but don't think I'd like to run in them, toe is a bit neat.
Decathlon trainers are too slim made for me.
There's plenty room in Asics, though I always go big, as I use them for either long days in the hills or Ultras, so I like a bit of space for decent socks and the potential of swelling. I'm a size 10, but will go 11.5 on those.
That's just my experience with one brand, others will rightly recommend others.
Pegasus 36 trails can be picked up for under £100 at the moment. They’re last years model but are a cracking all right shoe. The shoes equivalent of a gravel shoe.
Related but not, if you have or know anyone who has small feet, there was a pair go Nike AlphaFly’s in the bargain section of the Nike store at The NEC. Size 4 ladies so a tad short for my plates, but they were £100 so a bargain if they fit.
My 2p’s worth:
I very rarely warm-up, just take it steady for the first couple of km. Virtually every run for me starts with an uphill anyway, so it helps to keep the stride short and cadence high.
On shoes, I’ve got some NB Hierros - they are quite a soft shoe so definitely for light / prepared trails i.e. towpaths and fireroads - I ran up my local mountain in them but they weren’t too stable for fast downhills.
Better run this lunchtime, stretched and iced half an hour before, stuck my green superfeet insoles in to the Innov-8s, kept the cadence high (funnily enough how I pedal too) and made a more conscious effort to roll from heel to forefoot on the outside of the foot, e.g. trying to hold the arch up rather than running flat footed.
No ITB twinges and fastest run to date (as in: faster than 'very slow').
Good stuff. Steady 3.5 miles at lunch here, first in a while, bloody raw wind out there.
I had the first pair of Pegasus shoes in 1983 and although not right for everyone IMO Nike shoes are generally by far the best shoes ever. Ran in lots of others as well over the last 45 ish years (more recently Hoka's as I have arthritis in my big toes) but overall the quality of the Nike stuff is very good. In the early 80's we ran in such crap shoes, it was all that was available and the Pegasus with the air heel was groundbreaking
IMO Nike shoes are generally by far the best shoes ever.
Another Bike fanboi here. I avoided them when I started running as a running shop told me they were fashion shoes.
I ended up trying a pair of Pegasus that I found cheap and have bought nothing else since.
They do the odd poor shoe but they’re pretty consistently good.
A running physio I know once said to me when I asked about shoes that it’s really easy. If you feel like you pronate a lot, buy some Nike Structure, if you feel like you don’t, or you’re not sure, buy some Pegasus.
I bought some Adidas for the first time in over 20 years recently.
Yes, they seem to be pretending to be Hokas, but took them for a bit of a tempo effort yesterday and the initial verdict is good. Nice to have a competitive alternative to the Nike VaporFly.
I also ran in the same XC as @root-n-5th and it was great to be out getting a bit muddy again, although it was a bit strange starting in batches of 10, so very empty out on course
How did you get hold of the Adidas TF?
Interested to know what they are like as I have some of the Adizero Pro (not the Adizero Adios Pro) which seem like a faster Adios (all very confusing with the names!).
Anyway, it would be good to get a report given you have experience with the Vaporflys too.
Just #stravastalked you!
Did you? How would I know? Am desperately clicking refresh for that sweet 'new notification' dopamine hit, not getting anything...
Lol!
Ah..... there it is 😉
@alanf I actually bought the Adidas from eBay, brand new, at a small but not silly premium over retail. I think the Adidas are probably the more reasonably priced silly carbon race shoes, probably one of the reasons they sold out so quickly. I did see lots of sellers on eBay trying to punt them on for almost double the original price which is a bit galling, but par for the course...
The names are confusing, a friend of mine thought he'd bought these until he noticed that he'd got the Adizero pro. Does anyone understand their shoe naming nomenclature?
I may have also bought another pair of Next% 😮
@turboferret - indeed it's all a bit confusing. I usually wear Adios and have done so for about 5 years. The Adizero pro seem very similar to the Adios in that they don't have a massively stacked midsole. The Adizero Adios Pro don't resemble the Adios I have, but hey, someone in the marketing department must get it!
I got the Adizero pro back in April thinking they were the 'new' marathon shoe, only to discover later that they were just a stepping stone to the Adizero Adios Pro that you have. Having said that though, they do feel nice and springy when I've worn them, so I expect the Adios Pro to be another level on that.
The allure of new shoes is always tempting. I must resist as I have numerous pairs on the go currently in various stages of wear, plus about 6 boxes of new shoes awaiting there first trott out...
Just reading, not good, fingers crossed.
For the uninitiated, is it easy to get lost where you can't be easily found?
For the uninitiated, is it easy to get lost where you can’t be easily found
Absolutely.
When the clag comes down, its incredibly easy to make a simple navigational error (which is even easier to do at pace) which can result in you being a fair distance from where you think you are.
Hill runners don't generally carry much in the way of survival gear, all about fast and light (please DO NOT read that as a criticism or a judgement, it's just a general point) so all it takes is a tumble and injury and what started off as an afternoon run becomes something completely different.
It's not unusual for MRT to find casualties incompletely different Glens etc rather than where the casualty thought they were.
Been thinking about the guy a lot, pray for his safe return.
I have done this 00's of times as I am sure have many others. With good fitness comes confidence. I have ran (not as isolated as this) in areas with just a t shirt, shorts and vest, a jacket if it is a bit chilly at the top and passed people in full winter gear. who probably thought I was mad. When you are going at a fair clip and full of energy you just expect to summit or do a round then get back down.
Not meant as a comment on this incident as I know nothing I just hope we hear some good news.
For the uninitiated, is it easy to get lost where you can’t be easily found
Definitely, there's an area near here (La Pedriza) which usually kills a couple of people every year - the fog comes down and it's a very disorientating place with a lot of not particularly high cliffs but certainly big enough to do serious damage. On your own in winter even a sprained ankle can be a serious injury.
I've done those four Munros (as a walk) and apart from the climb to the first top on a clockwise circuit it's pretty non-descript sort of terrain. Not so much Kinder Plateau but a broad domed ridge with lots of small outcrops, very easy to wander off line. Even on the drop back down to Glen Lyon I was thinking "have I got the right ridge?" until I dropped out of the clag.
Having been missing since Tuesday, it's not looking good. If he had gone wrong then he'd drop to the Loch Rannoch area to the north so would presumably have come across habitation.
Bugger.
Heartbreaking stuff, that's taken the wind from the sails. 😔💙
Not been in here for a bit. I know people have recommended the decathlon chest light previously for winter/ night runs. Just ordered this in amazon pre-black Friday sale thought worth a punt at that price.
https://www.amazon.co.uk/dp/B07R5R41W6/ref=cm_sw_r_cp_apa_i_dlC_4tQNFbJRNN7CP?_encoding=UTF8&psc=1
@northshoreniall my father in law was showing me his new light which looks identical to that - seemed like reasonable quality and nice and bright.
I had a decent training run yesterday - wanted to get both a long run in and combine a session which had been set by our club coach. 20 minutes at half marathon pace, 5 minutes recovery, 10 minutes at 10k pace, 3 minutes recovery, then 8 x 15 second strides. 8km warmup took me down to a good part of the Thames for the stretch from Putney to Richmond, then back through Richmond Park and Wimbledon Common looked like it was going to be about 38km total. Towards the end I thought it would be rude not to tag on a few extra miles to take it up to the full marathon distance, and finished in 2:38. Considering the terrain and the workout I was pretty pleased - a few years ago this would have required perfect race conditions, not a 4:18am start, solo, headtorch, off-road. It's remarkable what a few years of consistent training can do 🙂
That is very impressive TF, very impressive indeed.
I'm slowly coming back into things after 3 weeks off injured. I most suprised about how hard it is when you've had a few weeks not running, even though I've been on the turbo trainer most days instead.
Last 2 club runs for a while this week so that'll be a good test of progress.
Well, I've bitten a particularly strange bullet for me.
Nearly a decade ago, in 2011, I ran the Grand Raid des Pyrenees - 50 miles, 5,000m ascent. Got offered an entry in the January, trained for the year, come the August I lined up for it, and while it was neither fast nor pretty, I completed it.
I went back in 2012, having had a lousy year with niggling injuries that I never got sorted out, and DNF'ed.
It's been in my mind to try again at something similar for a couple of years - a significant birthday late this year and the nice symmetry of 'a decade later'. Getting back into Orienteering again over lockdown has meant I've dropped a chunk of weight and found a little enjoyment in being out on foot again. I'm still fairly slow - sure as hell not getting near turboferret's pace! - but I'm out and plodding more regularly, and need something to keep me moving over the winter.
So, with that in mind, I'm entered for both the Great Lakeland 3-Day in May and the Lakes in a Day Ultra in October next year.
All, keep at it. Some good days, some bad. Been a bit under the weather this week and found it tough doing 13k yesterday - hard to breathe. Kept thinking I was in a different body to the one that ran 50km about 3 weeks before. Think I’m tired.
Did a 5k pace test the other day for just 1km in the middle of a run. Aiming for 3:59/km and got 3:52 I think. Felt it, but it might be possible. It really is a goal of mine to get that sub-20 5k before I fade away.
@turboferret. I saw that run on Strava when I was having my shredded wheat. Massively impressive, and that’s just getting out the door at 4am. Some days you feel good and keep going. I like those days. They’re the ones to remember, not the crap ones.
Did a 5k pace test the other day for just 1km in the middle of a run. Aiming for 3:59/km and got 3:52 I think. Felt it, but it might be possible. It really is a goal of mine to get that sub-20 5k before I fade away.
Aye, that was a goal of mine too, I really wasn't far away during lockdown, but the last 3 months I've really not run much, only averaging about 10 miles a week, so pace has dropped off significantly as such, sadly.
It'll take a good hard month of structure to get back to it, need to get the finger out. Between work, uni stuff and running with the wife (through the dark months) I don't have as much time as I'd like, need to make some time.
Run of bad luck continues here - was all set for a hernia op this week but looks like junior brought covid home from nursery last week so my wife and I have both tested positive. At least 2 weeks off running, then a hernia Op sometime early Dec - I'm going to struggle to make those last 85kms to get me up to my goal of 1000km this year! 🙁
I've been a bit on amd off over the last few weeks, tweaked my knee carrying MiniMonkey up the stairs and lack of time have made it tricky to get out. Made the effort to get out 3 times a week for a couple of weeks, then a friend we'd seen last Sunday tested positive on the Wednesday. Nuts. Mrs and MiniMonkey had symptoms but tested negative prior to that, but we've been self isolating since to be on the safe side.
Having not run for nearly a week I'm now getting twitchy, and really tempted to trot round the block tonight. I'll hardly see anyone, and it'll do wonders for my mental state but...
(For reference, we've had no contact from test and trace or the app, so going by official guidelines we don't need to be isolating; we're just trying to do the right thing).
I'm off to Bahrain on Thursday with work and will have to quarantine on my return to the UK for 2 weeks. As some of you know virtually all of my running is done starting before 5am and I have zero contact with anyone when I'm out, generally barely see anyone. What's the view on continuing my running while quarantining? My daughter will continue going to nursery, my son to school, so my wife will be dropping off and collecting, so the household won't be isolating as a whole...
Tricky. From a sensible, personal view I'd say go for it. But if it were me I'd be making sure it was as low risk as possible - stay within easy distance of getting yourself home if you get an injury etc.
Also, are your neighbours likely to dob you in?
What’s the view on continuing my running while quarantining?
Personally, I'd run and just make sure the route is quiet.
I'd also not tell anyone that I was doing and make sure my Strava was private mind you...!
@turboferret I can’t see an issue with it at that time in the morning but would watch for the neighbours!
On another note, after starting running in lockdown I managed my first half marathon distance on Friday. Did it in 1hr 58 which is lame compared to TF’s effort but I’m chuffed.
Running that early (and the fact its running), seems fine and as good as isolation.
I defo wouldn't, and didn't when we were isolating. Sorry if that sounds all preachy, but isolation should be just that.
Thanks for the feedback guys, always useful to have an additional point of view. I'll crack on 🙂
What are the guidelines?
For me the guidelines say I should be social distancing, we're choosing to isolate because it feels like the right thing to do. Not sure for quarantine from outside the country.
Gah! Thought I was getting a race in a fortnight, now cancelled. Wooler, if anybody else was in.
I agree with Nobeer although when I was as keen as Turboferret I may have taken a different approach. This is coming from a guy who removed his own plaster cast which was put on to treat a stress fracture so I really do get the running obsession thing....
I'm hoping to have the green light next week after a further xray. Its been a 3 months and going from 65k a week to nothing. I know I need to build up slowly, but any thoughts to how much to start with again?
I’m hoping to have the green light next week after a further xray. Its been a 3 months and going from 65k a week to nothing. I know I need to build up slowly, but any thoughts to how much to start with again?
Sounds pretty similar to when I came out of lockdown, although I'd been using the turbo. First couple of weeks I kept it to 30min runs / 3 times a week, and then built up from there.
I know I need to build up slowly, but any thoughts to how much to start with again?
Start counting in miles 🙂
I always preferred running regulalrly, even short distances, felt better than longer runs but infrequently. I always liked to run every day or at least 6 days a week so running 5-6 x 3 mile runs was better than say 3 x 5 mile runs
I always preferred running regulalrly, even short distances, felt better than longer runs but infrequently. I always liked to run every day or at least 6 days a week so running 5-6 x 3 mile runs was better than say 3 x 5 mile runs
Agreed!
Can anyone recommend some replacement insoles for my running shoes?
They don't need to be anything special, just a straight replacement for the standard ones that come in my Nikes. No need for additional support or anything like that.
Due to some weird foot shape, I tend to rub an area on the outside of the foot away after 250 ish miles and it inevitably leads to blisters.
My normal approach is to just tape my foot up, but if there were half good replacements for not much money I'd be keen to know about them.
Decathlon (at least in Spain) sells insoles, no experience of them but they come in various sizes + support types.
Edit: in the UK too: https://www.decathlon.co.uk/browse/c0-sports/c1-running/c3-running-insoles/_/N-fnqeea
Just got these links about ITBS causes and treatment, from Running Physio. Worth a look if you've ever suffered from this:
https://www.clinicaledge.co/blog/infographicitb3
Run of bad luck continues here – was all set for a hernia op this week but looks like junior brought covid home from nursery last week so my wife and I have both tested positive. At least 2 weeks off running, then a hernia Op sometime early Dec – I’m going to struggle to make those last 85kms to get me up to my goal of 1000km this year!
Do you have a garden. I was in the eact same situ 2 weeks ago. Managed to get 5km in on a few days joggin round and round and round and round the garden. Drove me mad and was suprisingly tough on the knees and ankles (al the turning) but the fear of missing out on my 1000km this year spurred me on. Good luck!
I had every running injury known to man but ITB was the one that really finished me off. Early 40's still running sub 34 mins for 10k and it came on after one run. Didnt run for 11 months and after trying everything (including a cortisone injection) if just disappeared never to return again, just like my competitiveness.
Its a strange one my mate had it lots of times and he just had the odd week off and it subsided.
It's my birthday next week and that means Nike have sent me a voucher for a fairly substantial discount...and they have Vaporfly's in my size.
I can feel a birthday present coming on!!!
I've done it, after the best part of a year of threatening too, I've just spend £180 on a pair a running shoes. Birthday VaporFly's for Lunge!!!
As someone at the running club said, "the shoes you can't afford, for the PB you won't get, at the race that will be cancelled".
@lunge welcome to the 4% club 😀
A slight change of ambient conditions for my running with a work trip to Bahrain. Temps aren't crazy, 24-27 degrees for the time I'm running, but the humidity is pretty oppressive. I faded horribly on a 27km run on Sunday morning at a fairly steady pace. Looking at my stats later saw that my HR was climbing to race marathon rate while running nearly a minute/km slower 😮 Ran significantly slower on Tuesday morning, and for interest weighed myself before and after the run - 2.5kg sweat loss in 24km, 1h 48m, so it must have been considerably more on Sunday.
This morning I took a drink and stashed it in some bushes while running some laps, which helped enormously. Despite hitting 173 on my 2km hard efforts, it was back to 120 for my cool-down afterwards, so 500ml of electrolytes made a world of difference 🙂
@turboferret, Not just 4%, next%! My only challenge now is how to explain to my wife what I've bought. I mean, I did get a 25% discount on them but I suspect that won't cut the mustard.
Happy birthday
N+1
🙂
The inquest in to Chris Smith suggests he died from Hypothermia. As has been said, often we'll go out under prepared, but hopefully this can be a stark lesson for us all to pack a small survival bag or similar and other safety essentials, especially at this time of year. The lessaons learnt are applicable to all outdoor activities.
http://testedtodestruction.blogspot.com/2020/02/go-outside-sit-down-wait.html
Very sad and brought home the risks. I was running in really poor weather last Jan in open land similar to some western fells (reminds me of Black Combe if anyone knows it) and got quite lost on a midweek morning on which no-one was likely to happen across me. Probably in jacket, shorts, and carrying very little.
That same morning, a light aircraft crashed into the other side of the hill I was on. I didn't hear anything but they didn't reach the wreck until hours later, the clag was so bad.
Aye, very sad, poor guy and his family.
I'm not sure a survival bag alone would prevent such occurrences, without any other insulating layers....
As so often happens, it wasn't just one thing that went wrong for Chris; a combination of being under equipped, over optimistic in his plans and then the weather took an unpleasant turn while he was already out and exposed on a remote hill top as daylight failed. Many of us will have been in similarly exposed settings where luck, preparation or self-rescue have prevented a disaster. There are more runners and MTBers up on the big hills now than ever. Carrying sufficient effective kit to survive an immobilised night in the open should really be the minimum standard. It's no fun scraping up what's left behind.
I was a bit annoyed that BA cancelled my flight home from Bahrain which was supposed to be getting me into the UK this morning (Friday) 🙁 I'm now on a Gulf Air flight arriving Saturday morning instead.
However, I have just discovered that from 4am Saturday morning, Bahrain is on the safe corridor list, so I escape 2 weeks of quarantine by about 2 hours! The running can therefor continue without any issues 🙂
It was meant to be! Nice one.