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Still running, though I had a bit of time off in July as it was too ****ing warm for me to run! Done a good few 2hr Orienteering/Mini-MM events recently, and have entered for 3 of the 4 Peak Raid3 mini-MM series events. As I've said before, I don't like 'running for the sake of running' but I enjoy running and navigation - that's been my in to get me motivated again.
Had a good few days out on the fells recently getting ready for a few events, getting the 'long day, heavier pack' time that I'd not been able to during lockdowns. Next thing up is the Great Lakeland 3-Day, I'm just heading out for a bit of fun and more time in the hills and legs rather than any thoughts of a podium. My running partner tore his calf back in Jan/Feb and while he's recovering and happy to jog and trek for the 3 days, we won't be moving at any great pace.
After that, well, October's going to get busy...
Ran double figures on Monday for the first time since an ankle fracture and ligament tear in April. Just as well as I appear to have entered the hideous Path o Condie half the week after next....
Ooof, that’s a hilly one duckman. I used to ride those roads a fair bit.
I had a wee adventure at the end of June this year. The plan had originally been to run the West Highland Way as part of the annual, formal race this particular year but having had to cancel the race again, I decided to use my accommodation bookings to do it anyway, supported by a handful of friends.
This would have been my 20th year as safety officer and chief medic for the race, hence the wish to run this time around. I'd trained for it over the winter, in the hope of a race to take part in but that wasn't to be. Anyway, I set off at 0500 on what should have been the normal race Saturday morning, 4 hours after one or two other folk who had also decided to complete their own solo efforts. I eventually finished on Sunday lunchtime, a little slower than I'd hoped for in slightly over 31 hours. Saturday had started cool and drizzly, then cleared as I topped on Conic Hill to be met by that fabulous view. It then had become a case of enduring the heat of a sunny afternoon on Lomondside, then a few midges in Glen Falloch and a strong middle section through Tyndrum and on to Bridge of Orchy. Saturday evening gradually closed in and confirmed one of my key wishes for the weekend; to cross Rannoch in the gloaming of a midsummer night, just as I had done when I first helped at the race back in 2002, sweeping the moor that night. Spicy tomato soup in the back of the van in the ski area car park at Glencoe was an excellent reviver at dawn.
By the time I started up the Devil's Staircase, I was tiring. Pal Karen kept me moving and we gradually picked up the pace down into Kinlochleven, arriving just ahead of the support car who'd been caught napping. Then, the heavens opened and climbing out of there was up a trail that resembled a river. Laura, my partner joined me for this final 14 mile stretch; it rained the whole way to the finish. On into the Lairig Mor; three miles before Lundabhra, we met a good friend, 6 months into recovery from Long Covid and walking what for this suffering athlete, was an epic 6 miles to meet me on my journey.
Running down the final hill into Glen Nevis, several more friends and supporters came out to meet me, still in the rain; among them Becks, race doctor and owner of just the widest smile ever.
Along the way, several pals unexpectedly (to me..) showed up to throw abuse and support in equal measure; I was blown away by the love and generosity. A few beers in the pub in Ft Bill that Sunday night, made the whole thing feel almost like a normal race weekend. Although my feet were hurting a bit more than is usual.. Next year, I'll be back but on duty, rather than on the start line. Happy days.
I mentioned in that other thread about sprinting fast for a short while towards the end of a longer much steadier paced run. I incremented my speed in steps getting comfortable until I realized each time I could probably push myself faster. Apparently I hit 24mph for a couple of seconds (was on a slight down hill). Does that sound likely for a 46yo (slim, regular cyclist) who started running a year and a half ago? It's not that often I usually feel able to sprint fast, so haven't tried yet to repeat it since to confirm, but am interested in what sort of approaches to look at for running fast, not necessarily for runner faster in general. I guess some sort of intervals... after a couple of miles warming up at more regular pace?
Well done @highlandman that sounds like an epic. I am hoping to do the shorter Joss Naylor Round (I am 56) so its good to read of your experience. @mrsparkle completed this successfully some time ago. My prep is being hampered by niggling injuries which seems the biggest challenge for us oldies...
Apparently I hit 24mph for a couple of seconds (was on a slight down hill). Does that sound likely for a 46yo (slim, regular cyclist) who started running a year and a half ago?
Usain Bolt topped out at 27.33 at just over 60m into his world record, so, er - no! 🙂
Well done Highlandman, sounds like you had a ball, and lots of awesome memories too.
Good goimg @highlandman!
@surfer - good luck with JNC. It's a tough day out but a satisfying thing to have completed. Especially if Joss is there at the end to shake your hand.
I've been busy preparing a long ultra in Switzerland at the end of the month, and did my final long (53km) run on Saturday. Lucky I did it last weekend and not this one, as I got knocked off my bike by a car on Tuesday, and now have bruised ribs which wouldn't be ideal... Fingers crossed I'm fully recovered by the time of the race.
(The bike accident was 100% the driver's fault, a classic SMIDSY. The bike is fine BTW.)
Usain Bolt topped out at 27.33 at just over 60m into his world record, so, er – no! 🙂
That's what made me doubt it! Seems endurance is the priority for most runners. What sort of speeds can the STW runners top out at even if only for a few seconds?
What sort of speeds can the STW runners top out at even if only for a few seconds?
12 mph is 5 minutes per mile, there's a few here who could that for a mile I suspect.
For very short bursts some could go quicker than that.
Anything approaching 3 minutes per mile/20mph is seriously rapid.
1 mile world record is 3:43:13 - (El Guerrouj 1999) which is 16.1 mph
Half marathon world record is 57:32 which is about 13.8 mph
For reference I did a 9 mile race at the weekend and averaged 10.9 mph
Your max MPH is likely to be clocked over a distance up to around 70-80 metres, after that and your max speed slows. The shortest distance I have a properly recorded PB over is 200m (I was a middle distance runner not a sprinter) which I covered in 25:00 seconds which equates to 8 metres per second which equals 17:90 mph. I was only average but that is not too shabby for a longer distance runner. I doubt you reached 24mph.
I averaged just under 5 mins per mile for 4 miles (19:56) a bit over for 5 miles (25:53) and had a mile pb of 4:17.
I'm a bit slower than surfer with a mile pb of 4:31 from a couple of weeks ago, although I reckon I should be able to shave a few seconds off that in the right conditions.
Was quite happy to dip just below 15 minutes for 5000m on the track for the first time at the weekend. Felt like a proper race - we had a pace who was supposed to take us to 3000m in 71 second laps, which works out to be 14:48 pace, but he dropped out after a mile. The pace continued around that for a few more laps and I was tucked in happily in about 6th place in the pack, but then the pace seemed to suddenly slow. As I was keen to go sub 15 I went to the front and drove the pace back again, and apparently strung out the pack significantly in the process. As anticipated I was swallowed up at the bell, with 4 guys coming past, but I hung on for 14:55 which I was pretty pleased with. I doubt any of us would have managed a sub 15 had I not gone to the front, so it was nice to be instrumental in the overall result.
Next race is a 5k on the road, where I hope to improve on that, as out of all the disciplines/surfaces, track is my least favourite and I'm generally quicker on the road.
Was quite happy to dip just below 15 minutes for 5000m on the track
Got me there @turboferret 🙂 Never broke 15 mins for 5000m but did get under 15 for the seldom run 3 miles, Think I did about 14:50. 14:55 is excellent running, well done. If you can get in a race run about 14:30 pace and without leading then you will run much faster I am sure. My track pb is only 15:47 so I dropped a fair bit over the last 200m. Road PB 1 second slower.
@surfer I think that carbon super shoes are a contributing factor for going faster on the road than the track, but psychologically I find running around in circles does my nut in!
I set a new 3000m PB during the 5000m race, and also set a new 1500m PB during the recent mile, so being in a fairly quick race with company is certainly key
It’s been a while. Glad to see most are doing well, and those that aren’t due to various reasons, don’t despair. Some very impressive runs above - long, fast, etc. Well done all.
Can’t remember where I left it last. I’ve been running quite a lot and loving it. Managed to get my sub 20 parkrun on the board with a 19:58 at market Harborough a couple of week’s back. Course was torturous and twisty, with loads of back markers but flat and managed to get it done. 11th out of 308 and second in age so happy with that. Feel I could go faster on an open course like Battersea Park.
Parkrun has been good. Got 20:04 at Nonsuch too and didn’t push 100%. Volunteering this weekend to pay back the karma.
Nothing was booked until a friend of mine who has recently recovered from cancer asked for runners at the Newport marathon. Seemed rude not to do that us booked at end of October. He said he was slow now and going for a 3:45! Gulp. Trail half in clipston at end of September and seriously considering a 60km in godalming the week before. I did an65km week last week for the first time in ages, up from a 30km target, so I can feel it today. No real niggles which is encouraging, just fatigue.
Had a strange heart rate thing where it shot up to max rpm on an easy run and wouldn’t come down. Not out of breath but running up hill felt like hell. I walked. I have run longer since and it’s been fine but I’m getting it checked out.
Keep at it all.
Well done Roots! I've gone backwards, miles off 20min 5k again! 🙈😂
Some amazing work from folk on here as usual, some of the speeds you do are mind-boggling!
I'm limited for time at the moment, and getting more bike miles in so running less. Mile and a half a couple of times a week to nursery and back most weeks, and I did a 5k fun run at our local uni (where I used to work) last Saturday. Wasn't timed, but it felt pretty good (half with toddler in a pram, half without).
We're moving in Sept to a new place which is a mile or so from what should be a great Parkrun, so I think we're gonna try and get involved with that.
Cheers, mate! The thing is I know I’ve been there or there abouts since spring and was building up for parkrun to return. Of course, it was delayed and delayed so I’ve had to try to keep that specific goal in mind, which was quite hard. Feels a relief I can move on to other things now.
I had it in me for a good few months last year, never put the effort on to actually do it! What a fanny! 😂
I’m keen to get back in to running again. I’ve been really lazy with it recently, preferring to either go on my bike or use the heat as an excuse to not exercise 😅
Was at my peak during the first lockdown and was chasing a sub 20 minute 5k - got it down to 20 minutes and 11 seconds and then got covid and never really picked up again from there. No long covid symptoms thankfully but just lost all interest and motivation... currently feeling the same way about bikes after a busy few months so I’ll maybe be able to focus on running again. I’d be absolutely buzzing if I can get back to similar 5k times again! Even better if I could finally break the 20 minute mark!
Got a more realistic figure for the top speed I can reach for a few seconds today.... ~15mph. Bit disappointing I'm no threat to Usain Bolt but will get over it 😀 He's really quite fast isn't he!?
Signed up for Park Run last week but recovering from some minor back issues so didn't go. Should be good for this weekend though so looking forward to that.
Hello all, i'm new to this thread and was hoping that someone might be able to offer me some advice for a slight problem that i'm having whilst running.
For the last month or so i have been getting incredibly tight hamstrings whilst i run, this isn't usually a problem for me and i am in fact pretty flexible in the hamstrings under normal circumstances, and last month i pulled a muscle which i believe was caused by this tightness. I'm not sure what information would be useful in helping to diagnose this so i'll just list a bunch of facts below:
Run once or twice a week to a max of 10km
Running routes are mostly off road and hilly, i'm either going up or down, virtually no flat
Use the treadmill at work to do 4 30-40 min sessions of brisk walking on an incline (hate running on them) a week
Turbo train once or twice a week for 30-40 mins doing intervals
Do a longer bike ride once a week 2-3 hours
Do yoga/stretching routine 3-4 time a week
Do resistance training a couple of times a week including squats/deadlifts/cleans for the legs
No changes to my diet
Usually run first thing in the morning, start slowly to warm up.
The tightness seems to come on after 10-15 mins and seems to get worse the longer i run, the higher the intensity the tighter they get as well.
Any help or advice gratefully received. Thanks.
Bazz - I have that issue as well.
Tried warming up more but didn’t work.
Made sure I wasn’t going off too fast - didn’t work
Made sure I stretch after finishing - didn’t work
I’m slightly on the heavy side for running - wonder if its anything to do with weight?
I'm the lightest now than I've ever been in my adult life, 77kg at 1.8m tall. I lost nearly 3 stone last year and running had never felt so good.
Out of interest, what watches (if indeed any) are folk running? I'm currently using a phone which is fine, but I'd like to be able to use heart rate zones, both running and on the bike.
I've been looking at things like the Forerunner 55 and Coros Pace 2.
Bazz, I don't think anyone on here can really diagnose your issue mate, often hamstrings being tight is a symptom of something else.
Find a good sports physio, and get on to them. Best of luck.
No idea about that coros FMC, but the FR55 will be ideal, lots of folks in my old club used them.
Aye the Coros seems to be well rated but I've used a fair few Garmins before (mainly bike ones, used to have a really old Forerunner too) and they've always been good.
Hi Bazz & Dylan, your hamstring issue is a funny one, I have very tight hamstrings and have had no problems with them whilst regularly running for more than a decade and up to marathon distance.
It might be worth looking at your running form, eg are you over stretching on your stride? The high cadence, short stride approach may help if you are where you try to land on your forefoot rather than your heel.
Ideally you’d want someone with some knowledge and experience to watch you running to try and help diagnose it. This can be difficult to arrange and, for me, whilst the Born to Run book inspired me to think about my form it was the Chi Running book that helped me to dial it in (despite the Californian new age style not being my favourite!). They might be worth a read to give you some ideas?
Thanks for the replies, off to do more research 😀
Get someone to film you running, maybe? (And if you're brave, post us the link to the video 🙂 )
Have you got a Garmin or whatever? What's your cadence like? If you're overstriding it's likely to be slow.
Hi folks
Anyone recommend a couch to 10k/ 5k type running app for android?
I have the Zenlabs one and it keeps crashing mid-run. I've played with the settings (Realme UI 2.0; Android 11
30GB of available storage; Location enabled "all the time"; Physical activity Allowed; background activity allowed in battery setting.) The crashing 'feature' renders it basically useless and I want to get going again without pushing too hard and getting an injury. I run with Strava going at the same time to record.
Cheers
There's an NHS couch to 5k app you could try, on play store.
I'm doing to C25K currently too, I'm only week 3 mind. My plan was do that, then do the Nike Run Club 5K thing to follow on, that looks to include speed work, longer runs etc. that I think might be too much for my cyclng legs at the moment.
For C25k I use intervals pro app on my phone. I just added the intervals as per the NHS program to it, and programmed it to simply beep once at each interval/rest. Just shove that in my pocket and get going. Nothing more annoying that an app crashing when you're trying to do something like this!
Thanks both. I've gone for the "Just Run" app which as far as I can tell has the same intervals as the NHS one, with voice prompts and no location tracking, so ideal for use with Strava. Its light on memory and behaved today, so fingers crossed.
Love the username BTW @barrysh1tpeas 🙂
OK, maybe a bit late but the attempt was deliberately under the radar until a couple of hours ago. Finlay Wild is currently attempting the fastest time on the Bob Graham Round - live tracker here - https://live.opentracking.co.uk/fwbgr21/ He was going to try it earlier in the year but broke his arm skateboarding!
Doesn't look like he'll do it, he's about 12-13mins down on Kilian Jornet's time. Assuming he does finish then it will be the second fastest time and only the third to better Billy Bland's long time record (from 1982) of 13hrs53mins. There's a small chance he might be under 13hrs.
6 mins off - what a brilliant run!!
Wow. Just under 13hrs and to get so near to Kilian Jornet’s time - incredible.
Of the current crop of distance runners Finlay was most likely to be close to or better than KJ's time. Certainly in the Dales it was very warm yesterday which might not have suited him. Not sure if Rob Jebb still has a fast time in him, well faster than his 14hrs30.
The first post on this page - https://forum.fellrunner.org.uk/showthread.php?24227-Kilian-bg-attempt/page8 is about Kilian's attempt, note that he spent several minutes sat down before Honister, I think it was about eight which roughly tallies with Finlay suddenly "gaining time" around there by that amount.
At the bottom of this page http://www.bobgrahamclub.org.uk/index.php?page=records is a drop-down list to select various "records". Doesn't have this year's attempts added but with Finlay's time there's only 11 under fifteen hours.
Bit if a hummable brag here, but as a 40 year old who’d never run 4 years ago I’m quite pleased with myself.
At the start of the year I set a few goals and today I ticked another off. The goals were:
Sub-20 5k - done, 18:33
Sub-40 10k - done, 37:44 today.
Sub-90 half - done, 1:28:24
So that leaves only one left.
Sub-3 marathon. And that scares me more any of them.
The question, as ever, is “what next?”.
Well done! Sounds like me about 10 years ago lunge. Was never a runner when younger but took it up for the convenience as much as anything. Your shorter distance PBs are already quite close to mine, so if you have a decent aptitude for marathoning (you won't know till you try!), sub-3 should be within reach. I have nibbled a bit off most years and got down to 2:47 as a 50 year old before covid struck. Doubt I'll see that again but will be pulling on my running shoes come the winter. Having a realistic plan and enjoying the process is key for me.
Anyone able to give me a steer on accuracy across devices on Strava? Over the last few months I have regularly run with a mate who uses Strava on a Garmin watch and his Android phone, whilst I have only ever used my iphone (a number of models, currrntly 11) over the years. What we are finding is there are variances between them all - nothing new here. However, my Strava app from my iPhone is showing a variance of some 3minutes or so over 10km’s versus his Garmin and Android phone - as in he’s finished and I’ve still got just under 1km left to go. So what gives? Hate to be a Strava w*nker but this seems excessive.
Lunge - 'What's next?'...
Well, ultras, obviously!
A 50k; Highland Fling, Hardmoors, West Highland Way......
I'm just home from the annual Speyside Way race weekend, where we have 37 mile and 100k options. That's a lovely course, a really friendly event and there are some quick folks at the sharp end.
It's the Glenmore24 next weekend, Conic Canter (38m) the weekend after.
Well, ultras, obviously!
Well, I pulled out of an ultra earlier in the year due to injury so I’ll. e doing that again next year.
At the other end, I also wonder if a sub-5 min mile is possible.
Is it just .e or does time of day have a large effect? I'm doing slow 9.5km runs three times a week and usually try to fit M/W in at 6am but F has to be at 3pm Mon/we'd I'm 5:50/km but fri it's more like 6:40. Apart from running lighter due to no food and the incentive to get back quicker to avoid a Paula Radcliffe moment is there a reason?
I notice that too but the other way around. I always feel running in the morning I’ve not quite woken up and my joints feel a bit tender and totally incapable of anything explosive like sprints. Whereas if I run later on and I’ve had the day to “warm up”, my legs feel looser and I’m much more comfortable running at a quicker pace..
Maybe it’s just good old placebo doing its thing!
Is it just me or does time of day have a large effect?
I get that with riding too. If I head out in the morning I feel tired and slow, wanting to go back to sleep. Unless I've been up for a few hours. After about 11am I feel great. But it all depends ony digestive system which is pretty rubbish. Evenings are much better but can't often due to being at work all day.
Did the park run the weekend before this, and only one run last week so decided today should be a longer run at a steady pace.... But, I'd watched this video from 'House of Bounce' featuring (mostly young) runners on treadmills running "moving their legs as fast as possible". Reading comments was interesting, and one stuck in my mind said running up hill is a good way of increasing your max speed... So I set out on my run today to get PR's on two particular hills, which caused route problems as I usually only do the down on one and the up on the other, but did it, then reverted to a steadier pace and as approaching home after 6 miles decided to go for ten miles for the first time (previous best was 8.5 miles). Around 8 miles, felt a bit weak while walking over a railway crossing. Decided to keep going and felt ok at 9 so felt confident I could do ten. Unfortunately though I lost the footpath and ended up walking across ploughed tracts through fields where electrical connection/pylon installation works recently finished, round the edge of fields until I got back to the footpath which was overgrown and soaked. I was tired and very thirsty so stopped and scoffed blackberries which was just enough to keep my mood up. After just under a mile of walking/trudging along wet overgrown footpaths with intermittent spells of running, I got back onto a decent track with just under 2 miles of a jog to go. 12.3 miles. Didn't exactly enjoy it. I don't think long distance endurance running is my thing really! Had a long shower after. Ankles feel a bit delicate. I took the route to force myself to do ten miles, but it ended up being 12, and a bit over doing it.
Back when I was commuting, I would always have a super gentle ~10k in the morning, and do my sessions on the way home in the afternoon, ~19-25k ish. Now I've switched to WFH double running hasn't been practical, and everything is early morning. Not quite so easy to run fast first thing, so a decent warm-up is essential, but I've not had an issue. Lots of my friends constantly say that they would never be able to run early at pace, but I'm sure they could if they needed to.
Good work @lunge and everyone else who is getting out and doing a bit.
What next? With what you have currently achieved I would say:
Sub 18 5K
Sub 36 10K
Sub 85 half
Do the Ultra
Have a crack at a fast marathon.
I find that when I'm upping mileage for say a marathon that my running generally improves in terms of efficiency and time and I can knock out shorter distances at a better pace. Train for a marathon/ultra and see where that leaves you with the shorter distances.
In terms of the early/late effort I often think I run better later, but most pb's I've done have been set in the morning, but maybe that's just because most races are in the morning. However, I would say that you can 'train' yourself to run at certain times so doing earlier runs more often will improve your early morning running... maybe.
I was always of the "I can't run first thing in the morning" school of thought. Then a baby came along and needs must. 3 years on and it's still my standard running time. Does take a bit of warming up so always start off steady but enjoy the solitude before the honeypots of the Peak District get busy as much as anything.
Anyone else doing Longshaw Sheepdog trials fell race next weekend? First time for me but know the route well - that pull up to Carl Walk then Higgar is going to be brutal!
The question, as ever, is “what next?”.
Continue what you are doing and aim for competitiveness in your age group. I never understand the urge to go longer. Why not focus on your 1500m speed or even 800. It will pay dividends and your 5k speed will benfit.
How are people finding their Apple Watches for running?
I’ve just upgraded to a new iPhone and the Apple Watch looks pretty good. I’ve currently got a Fenix 6 so not sure if the Apple Watch would be a big step down?
I’m not running at the level some here are, I do 5k 2-3 times a week and use the Fenix for most of my cycling as well.
Am I better off sticking with what I’ve got?
My running has been completely sporadic recently, as we're in house move limbo it's impossible to structure anything - so I've just been running as and when I can, and not worrying about training.
I picked up a 'proper' running watch not long ago (after advice on here and lots of googling I ended up with a Forerunner 245 - the 55 would have been fine, but the 245 had a couple of things that made the extra worth it for me). I'm planning on using some of the Garmin Coach plans once we get moved, but for now I've just been playing around with some of the functions.
One thing that's been interesting is proper (ish, I know wrist based is not super accurate) heart rate tracking. I've found keeping my bpm under about 160 (theoretical max is 178) which I think is threshold level means I can run for a lot longer, albeit at a steadier pace. I actually set an alert for 142 (top of aerobic) but that felt way too slow. I need to read up more about HR zones, but it's interesting and I managed my first 10k in ages after planning to run 5k, and felt pretty good afterwards.
Also - I have a really sweaty head, and I keep getting sweat in my eyes. Does anyone use a cap? Is that likely to help or just make my noggin even hotter?
Also – I have a really sweaty head, and I keep getting sweat in my eyes. Does anyone use a cap? Is that likely to help or just make my noggin even hotter?
I wear one in hot weather and think it really helps with sweat. I've got a few cheap hats from Decathlon that are more than fine.
I sometimes use vaseline on the eyebrows to limit sweat in my eyes.
How are people finding their Apple Watches for running?
I’ve just upgraded to a new iPhone and the Apple Watch looks pretty good. I’ve currently got a Fenix 6 so not sure if the Apple Watch would be a big step down?
I’m not running at the level some here are, I do 5k 2-3 times a week and use the Fenix for most of my cycling as well.
Am I better off sticking with what I’ve got?
AW is a smarter smart watch that does OK for sports tracking. if you have your phone with you, it uses the GPS location from the phone anyway to conserve battery.
Fenix is a better sports watch.
Wear a cap for most of my running (or Buffs in the winter) as I hate sweat dripping in my eyes. Got a couple of Inov8 ones from various sales that cycle through washing machine. They are pretty good at wicking sweat away from your forehead and onto the brim where it evaporates (and leaves a nice salty tidemark 😉 ). I've also got a visor thingy which is ok when it gets very warm.
Surfer, the urge for a lot of folks to go longer is often about turning their runs into 'journeys'.
There's also a large social element to ultras, especially here in Scotland where it's a smaller community. Achieving distance against odds is a big draw for many folk; some races have a fairly significant DNF rate and avoiding that can be an achievement in itself, e.g. West Highland Way race.
Although spoiling that concept a bit is my attendance this coming weekend at the Glenmore24, where it's laps of a 4 mile forest circuit! Still, I'm there mostly as duty medic and as static midge fodder.
I've never actually run at an event of marathon distance or shorter, so conversely (perversely?) cannot quite understand folk who just want to go faster all the time over short distances. Faster just equals broken sooner, in my book. Both short term, with injuries and also over the long term with, er, injuries! It's all good.
Bugger been steadily raising distance (for me) was up to 10km three times a week. Not quite at the "enjoying" stage but passed the suffering swearing phase. Last Friday felt really good for first 5km then hip pain. It started mid buttock level deep a dull but enough to make dog walks uncomfortable. Through the week it's moved round to front. I'm assuming something hip flexor so stretching before and after? New shoes (pair of hoka one ones which are not old maybe 200km of running). Am resting which given new bike arrived is not fun. Anything I'm missing how long am I sitting on my arse for?
Had a very similar issue early in the year, I found holding a deep squat for a few minutes everyday really helped. I couldn't initially squat low enough without toppling backwards, I found that holding a light kettle bell in front of me helped counter balance me when holding a deep squat.
Will try that. Was also looking at short yoga for runners online.
Semi failed on my 'A' race - it was the Swiss Peaks 360 trail race, 360km up and down a lot of mountains from somewhere in the German speaking part of Switzerland, down to Lake Geneva. Somewhere around 200km my knee started playing up, and while I hung on for another 50km it was clear finishing wasn't an option.
So a bittersweet result: at >250km I've run well over twice as far as I've ever managed before, but I didn't make it to the end. I might have another go next year, although the Tor is looking like a more appealing option (getting a place in the draw permitting...).
First ever Parkrun for me today (at Heriot Watt). Apart from tripping on some roots (my own stupid fault), smashing a knee and elbow, and bruising my ribs, it was great fun.
Great friendly atmosphere. Nice bloke stopped to make sure I was okay after tumbling, and hung around at the end to make sure I finished safely which was much appreciated. Brilliant marshals too.
I get the Parkrun appeal now. Yes it's easy enough to go and do 5K on your own at any day or time, but there's something about running with lots of others that pushes you on.
Won't be my last.
Yep, def something about running with others that pushed you on! Longshaw Sheepdog Trials Fell Race for me this morning (the event even got a shout out on R6Music!) and I really pushed myself. Feeling it tonight but good to be going fast again after pretty much 18 months of just pottering with the dogs on my own.
Has anyone had any success stretching their running shoes? If so how?
I've just bought some Hoka Rincons and finding then ever so slightly narrow in the toe box, I don't think going up a size will help either.
@mogrim, 250km is simply insane, massive respect, can't wrap my head around people covering such distances.
I didn’t like the Apple Watch for running - the touch screen isn’t tactile enough so you can’t do laps and start/stop without looking which is terrible in races or intervals. I’ve had a garmin 245 for 2 years now and it is superb, including the battery. Looking at a 945 for some extra features and applaud Garmin for sticking with buttons.
Heart rate straps are much better than wrist, although you do need to wet them on the contact point or the readings are erratic until you sweat. More important in winter.
I use heart rate zones a lot but can do a lot by feel now. Zone 2 will feel really slow until your body adjusts, and then you can run at a faster pace for a given effort.
Always wear a cap - keeps out the sweat, keeps the sun off my exposed scalp and keeps my head up as I can’t see forward if I look at the floor. Bonus.
250km is incredible! Well done. I’ve got a 62km in two weeks and did a 44km warm up yesterday around Headley Heath. 750m of climbing so my legs feel it, but they aren’t too bad, which is a nice surprise. Altra Timp 3 trail shoes are simple awesome! They feel as they are designed for my feet. Kept the heart rate as low as I could and averaged 148, top of zone 2, for the whole run/walk so happy with that. 6:40/km moving, around 7:00/km with rest stops.
Did my first mile race the other week. I said 6:10 but someone put me in the “faster” race and I came in third with a 5:50. Started at the back and picked them off one by one and managed to out sprint someone at the end. A nice feeling. Did a relay after that and got a 1:07 400m which is a Pb. The fast stuff is really good fun, but…
I was away at a festival for 4 days and came back straight into a 7k warm up then 30 mins of long hill reps. By ‘eck my legs were shredded and thought I’d done myself a mischief with some quite painful calf muscles and ankles. I managed a recovery on the Wednesday but they hadn’t recovered until the long run on Saturday. Luckily, no lasting damage and I think that is down to running for a couple of years and being more resilient. I broke my own rule of maxing out at 25 min hard intervals. You’ve got to look after an old body. I shall learn from the experience.
Keep at it all! I feel a parkrun PB is in me but I do a hard 5k exactly a week before a 62km ultra?
@mogrim, 250km is simply insane, massive respect, can’t wrap my head around people covering such distances.
Sister in law finished second lady yesterday in the Kerry Way ultra, about 200km off road. Think it took her about 33 hours.
Just starting week six of the 5k plan using Garmin Coach on my watch. It’s that frustrating time now where I feel like I could run further than the planned sessions but I just know it’ll end in injury.
Some of the runs others have mentioned above sound epic!
Last big week of training before Manchester this week and, in what some would see as bad planning, I have 2 races planned in 1 week (3 if you include parkrun...).
Friday - 5k track league, I've even bought some new spikes!
Saturday - Long run with parkrun in the middle, 8 miles up, parkrun, 8 miles home.
Sunday - Stafford half which'll also be a final check on kit and prep for the marathon to make sure everything works as it should.
Genuinely excited, though I could do with shaking the last of this cold by Wednesday!
Anyone got any interesting plans over the coming weeks?
I'm coming to the end of a fortnight of complete rest. The knee injury I picked up in Switzerland seems to be sorting itself out, so the rest is clearly justified. And I'm looking forward to getting back out there which is another positive sign 🙂
So that's about the extent of my plans. Only other thing of vague interest is my club's trail race which is coming up on Sunday the 26th. I'll be helping out, which means marking part of the course on Friday, then running the entire 26km course very early on Sunday morning before the race starts to make sure all the markers are still in place.
Sounds like a busy time @lunge. Good luck with it all.
I’ve got a 62km trail run on Saturday, a trail half the week after then Newport marathon on 24th October. Taking it easy this week and trying to taper.
I know quite a few who did the Brighton marathon and really struggled after about mile 16. Might have been the heat.
Parkrun is great isn’t it? I’ve got my ideal routine now. Run 4km there which is slightly uphill so I take it easy. Warm up is 1 min at race pace - about 3:55-4:00/km, recover, 2 x 100m at 3:00/km. Doing it that way makes the last bit of running fast and when then race starts it doesn’t feel too quick and I can settle quickly into a rhythm. Run home after to cool down.
I usually approach the 5k as an ordeal of pain to be endured. This week, after reading some books and wanting to progress, I relaxed, smiled, concentrated on form, head up, shoulders relaxed, 180 steps per minute, breathing properly and just went out and enjoyed it as it’s such a great thing to be able to do. I’m sure it hurt, but I really didn’t feel it that much which is a revelation. Got a Pb of 19:30, consistent splits and 28 out of 662, which is a 34 second improvement from a few weeks back. Well chuffed.
I feel like I am getting the hang of this, a bit. Still lots to learn.
parkrun is brilliant.
I love that those so inclined can go and have a proper thrash, whilst others just have a plod round and a chat.
The only negative is that whenever I volunteer the first finisher always posts a time I reckon I could beat, but when I run the fast guys are always there! 70 odd runs and still not sneaked a top 3.
Chatsworth 10k for me yesterday. I've been struggling with an obnoxious IT band for a bit. Came on out of no where but saw physio last week and she worked some magic - no pain yesterday 🙂 102nd out of 1000 entrants and ran a 48:40 which I was quite chuffed with considering it's 5k up (170m of climbing) then 5k down and the down was pretty steep in places so you couldn't just let it go. Perfect for aggravating my IT band but all was good.
Not really any other races for me but I want to try and get an entry for the Sheffield Percy Pud 10k in December and really, really want to go sub-45. I've managed 45:15 a couple of times during lockdown but never managed sub-45 🙁
Coming back from 12 weeks of nothing after my bike accident where I fractured my back. Been doing a few 3 mile runs, did a 7 miler and so far so good other than sore back afterwards. Back has healed, just the tissue damage causing the ache. Just trying to get consistency going again, not looking forward to the nights drawing in!
Been a lack of shoe talk for a while! Made use of the August bank holiday offers, bought Reebok Floatride Energy 3 for £50, nice and comfy for longer run. Also Adidas Adizero Adios 6 for quciker runs 72 quid, felt really strange underfoot, may need to adjust my footstrike, wait and see.
Been a lack of shoe talk for a while!
Always happy to talk on this subject, but have limited my purchasing over the last few months. The 2 to comment on are:
Nike Pegasus 38. A huge improvement over the 37, the upper just fits better, nothing more than that. It does run hot though, and I'm still not sure it's as good as the 36.
Adidas SL2. I commented on these a month or 3 back, but worth mentioning again. Hell of a shoe for very little money, great for tempo runs if you like a firmer shoe.
Debating wither a Puma Liberate Nitro or an Adios 6 next.
Edit, and if anyone has any Nike Streak 7's in a size 12 sat around doing nothing then hit me up. They are now officially impossible to get hold of!
Still on the comeback trail here (achilles injury). Managed 9min mile pace on a 2.6 mile run with no discomfort (I was doing 8.min 30sec on 10 mile runs in July). Frustrating to be so slow (and so sore the day after) compared to just a few months ago (and I couldn't run GNR which I was meant to be doing yesterday). Still - I am running again!