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Yeah it sounds tricky, you could split some runs I guess between am/pm but it’s still so much mileage
If you could spread it evenly over 4 weeks it's very doable, 77 miles/123km per week is high but not silly.
That last 7 days in that format are 196km/121 miles. That'd be brutal.
Indeed, I've run over 200km in a week a few times, and it's not something to take lightly. You could argue that you're conditioning your body as you go, but it's a rapid ramp-up from very little at the start, so a great way to potentially injure yourself
The minimalist thing is interesting. I started running just over two years ago properly and started with minimalist shoes, got a bit injured, switched to normal shoes and still got injured.
I think I slowly improved my form and built up muscles and have now found Altra zero drop with cushioning brilliant, and inov-8 zero drip for mud equally impressive.
I guess I’ve got used to it, but I have Hokas with 4mm drop and they don’t feel any different, just far too narrow.
I’ve always spent a lot of time walking around in socks at home and try to avoid big heels in shoes.
A recent endorsement of Altra is my recent marathon where I had zero foot and lower leg issues - just my usual glute and adductor soreness which is because I don’t do any strength work. Comfortable feet all the way. Lovely.
I would probably recommend normal shoes. Most people wear them.
XC at Denbies today. The inov-8 Terra law will be used. 9km so a bit longer than the usual XC, but looking forward to it.
Altras look good, especially the toe box. I’ve tried on a pair of Hoka Clifton, how to people get their feet in those?! So damn narrow.
I run mid/forefoot (I think), so less drop would be better.
Hi! I wanted to start running regularly for over three years, had three tries, but never really made it. It was always some kind of pain in my knees after first month, or just awful weather that kept me from running 2-3 times a week, or I just didn't enjoy it.
Two months ago I bought myself a garmin watch and it's a gamechanger. I have a problem with a very high heart rate (like 180bpm on average in a 5km run) and I didn't realize it!
I have to admit that running is a completely different type of exercise to cycling, and even having a basic monitor helps a lot. Now I can deal with HR and not wear out myself during the first 2-3 km of the run. If you are a beginner like me, I highly recommend getting one.
Today I had the longest run, over 8km in an hour. I feel good and look forward to my next run, which is a huge achievement for me.
Have a nice day everyone 🙂
Well done akkwisk - but depending on your age, 180bpm isn't necessarily that high. I tend to run at between 155 and 160bmp average on runs of around 6 miles (54 yrs old) but it doesn't feel that hard an effort and I could definitely go harder. I couldn't keep that sort of HR up for an hour on a bike – I do spin classes where I feel like I am dying and max out at about 165bpm but that is just for short blasts - an average over 30 mins is usually around 135bpm.
Interesting thread this. I've just started running for the past few weeks. I think I have a ok level of fitness, so I started out on some 4k runs every other day for the first couple of weeks. Recently I've moved this up to 6k. I average around 9 minute miles.
I'm not sure if I enjoy it or not. I like the idea of doing a run, and I like it after I finish my run... it's just the actual process of running that I'm not sure I enjoy 😀
I feel like my pace is quite slow (but steady), but it's about all I can do. I see lots of my friends around the 7.30 minute miles and feel like I'll never hit that kind of pace.
I see lots of my friends around the 7.30 minute miles and feel like I’ll never hit that kind of pace.
It will come if you are running 6k in 9 min miles after a few weeks.
I'm not convinced you have to run as much as possible for it to be worthwhile. Depends what your goals are I guess. I'm not planing to run a marathon. Perhaps a half Marathon one day. Twice a week is good for me, three runs when I get the bug for it!
Just realized my calculations for reaching 250 miles at the year end earlier in the thread were off and in fact I just need to run 10 miles a week for the rest of the year and I could reach 300 miles. Bit of a challenge for me so would be happy to achieve that.
Thought I’d share a couple a pictures from my running clubs trip to The Lakes this weekend. Unbelievably great weather considering it’s the middle of November. A fantastic weekend of running with 35 of us attending and various run/walk options over 2.5 days. Great food And possibly a bit of alcohol 🙂
What’s the best way to prepare for a race?
I’ve been getting back in to running lately and have entered a local 10k trail race this weekend. I’ve done a couple of parkruns in the past but nothing else like that.
I’ve raced loads on the MTB in the past and used to go out for a short ride the day before with a couple of short hard efforts thrown in. Pre-race I’d do something similar to get warmed up.
Should I do something similar before a 10k?
I’m not going to be anywhere near the front, in fact I’d be amazed if I finish in the top half, but I would like to have a good crack at it.
Any suggestions/advice?
What’s the best way to prepare for a race?
Spend years training. Not possible in your case so you cant put anything in before the race in terms of adding fitness etc but you can remove what fitness you have. Early night the night before, eat sensibly and warm up properly immediately before the race.
What’s the best way to prepare for a race?
Week before think about dropping mileage a touch, certainly have an easy couple of day on the 2 days before the event.
I tend to do a short run, maybe 5k, the day before with 1 or 2 hard but very short efforts (100m ish) in to wake my legs up. If the race is in the afternoon then I may do this on the morning of the event.
Food you'll know yourself what works. For a 10k I don't think it's critical, but a light breakfast 2.5-3 hours before (porridge, muesli, etc.) and half an energy bar 45 minutes before works well. Some swear by a (caffeinated) gel on the start line, but that's not for me. I'd not use one in a race of that length either.
On the day of the event, I'll start my warm-up 30 or 40 mins before. A gentle run, a few bit of mobility work and then a couple of sprints to get the HR up. I want to have a sweat on but not be tired when I get to the start line.
During the race, particularly a 10k, I generally go off to hard, try desperately to hold the pace and have a horrific last 2km. On different occasions this has resulted in both a huge PB and also my practically walking across the finish line.
Quick question, do you actively think about pace when you run?
It occurred to me last night that in the course of the last few months I've raced over 5k, 10k XC, a half and a marathon. This is combined with the usual fast club runs and slow training runs.
At no point, bar the last 2 miles of the half, have I actively concentrated on pace and often have barely looked at my watch.
Wondered if this was normal as I'm effectively running on feel, or if others kept a close eye on their splits?
If it’s a race I’m always checking on my pace. Find it too easy to drop off pace without realising especially as the tiredness starts kicking in
Thanks for the tips @lunge and @surfer
During the race, particularly a 10k, I generally go off to hard, try desperately to hold the pace and have a horrific last 2km. On different occasions this has resulted in both a huge PB and also my practically walking across the finish line.
This has pretty much always been my tactic in MTB and CX races, sadly I was never really fit/fast enough that my body could do what my mind thought it could, usually resulting in me limping across the line utterly wrecked 😂
No doubt this Sunday will be the same.
@Lunge - not racing at your standard, but I don't tend to look at pacing at all, everything's run by feel. Virtual 10km 'race' last year was the only time I've ever looked at pace and it was more out of curiosity to see how fast I was going vs how crap I felt rather than pushing for any particular time.
That said, most of the time I'm orienteering, and there's a balance of the absolute 'how fast I can run' vs the actual 'how fast I can both run and read a map' 😀
@lunge - I never ever check my pace for anything, primarily as I don't wear a watch. I don't record mileage or time. I do have a rough idea of how far I've run and in what time I've done it, so I would say you definitely don't need to be concerned by checking pace. Most people at my club just can't understand it and rely purely on what their watch is telling them. I see folks in races checking their pace (I assume) after about 200m and I can't get my head around that.
I know of one person who forgot their watch for a race and was panicking about it right up until starting. I think it was a 10k and they ended up with a pb, I guess by not being restricted by what the watch was telling them and running to feel.
The only time I've noticed, when my lack of ongoing tracking has had an effect was my last half at Richmond. I'd been on my own for about 7 miles and was caught up and passed by a guy at about 11 miles. I stuck with him and realised I could be going faster so passed him about 12 miles and stayed in front to the end. Maybe I could have held a better pace when I was on my own, but maybe it would have finished me off earlier. I ended up 4th and with a PB so it wasn't all bad.
@lunge if it's a road race and I know I'm in shape, I'll keep a pretty close eye on my pace. When I set my 5k PB a couple of months back I knew at the first km split that I wouldn't achieve my goal time if I didn't pull my finger out and crack on. I think without that I wouldn't have gone anywhere near where I managed. I've generally got a pretty good idea of what pace I ought to be able to run for a given distance, so keeping an eye on my watch has helped me get quicker over the years. However when races don't quite go to plan, ie you've gone off faster than you should have done, the watch can make for depressing viewing 😮
For XC the watch is somewhat irrelevant, but nice to track the race for posterity/post run analysis.
I never really used my watch as a guide during races themselves. From a practical perspective it is hard to look at a screen during a hard effort, also average times vary a fastish start which is necessary in a race may skew average mile times for example. Also its a race not a time trial so at certain points you may put out more effort to hang onto a group for example, at some points you may run marginally slower (particularly if you are leading) you have to adapt and make decisions during a race. Sometimes you will get it wrong but sometimes you will run better or faster than you had planned.
Found a couple of useful websites for anyone who is suffering with shin splints or calf issues:
Shin Splints
https://www.pogophysio.com.au/blog/how-to-rehab-calf-strains-in-runners/
I’ll admit I’m a bit of a slave to pace. On easy runs I like to know I’m running easy but usually go on heart rate and feel, the latter of which I have got much better at.
However, XC apart, as that is dictated to by conditions and the course, I like to see my pace on 5k/10k road races. It motivates me and gives me a kick if I am backing off.
XC was a disaster last week due to heart rate issues, but I have the Richmond 10k next week so I’m going for a fast parkrun tomorrow to see where I am. I will be checking pace throughout. I have a target, which is massively optimistic, but it will be interesting to see how far off I am, and whether the old ticker can take the pressure.
Nice photos of the Lake District - stunning place, must go, well done.
So I managed to buy a pair of saucontmy endorphin speeds this week, lovely trainers, in over excitement I did realise I'd bout half a size too big and out the extra space to different model, I always run in saucony. Anyway result is 8km old pair in classifieds if anyone interested
Sometimes it is good to set massively optimistic goals!
I seem to recall a discussion on head torches a few pages back but can't find it now. I'm going to give a chest torch a try (after turning my ankle again this morning in the dark). Any recommendations from those who are using them? And do you use them with a headtorch as well?
I found as a beginner that trainers were the main cause of my shin splints – and that correct shoes are a real must….
This and also too much road running, running off road controlled shin splints for me years ago.
Any recommendations from those who are using them? And do you use them with a headtorch as well?
I tend to use both.
I have a cheaper Decathlon job on my chest and an Alpkit Quark on my head. If I had to do without one it'd be the chest mounted one, but I find they work well in tandem.
I seem to recall a discussion on head torches a few pages back but can’t find it now.
There was this thread recently:
https://singletrackworld.com/forum/topic/head-torches-for-trail-running/
Thanks folks - thought it was in this thread not a separate one which explains why I couldn't find it. Decathlon one ordered!
Shin splints are almost always brought on by trying to do too much too soon. Also more common in younger runners but can happen to anyone anytime if you try to up you mileage or intensity too quickly. Shoes and surface may have some bearing but only contributory from what I have seen/experienced.
I posted a link above to a website that I think may be helpful and dismisses a lot of the rubbish about treating them such as calf stretches etc.
How long should someone leave it before returning to running after a minor injury?
Some context - I went for a run on Sunday, was in a bit of a rush, so didn't really stretch or warm up. Within a few minutes I felt a twinge in my right knee when pushing off. I carried on anyway, and the pain got worse towards the end of my run. The rest of the day and a couple of days after saw me hobbling around struggling to put much weight on it.
In hindsight, it was stupid to carry on. Knee feels almost better, apart from the slight twinge every now and then walking around. Should I wait until it feels 100%, or maybe try a very slow, short run?
Also this injury happened on the second run with new shoes. Could this be coinsidence, or bad shoe choice?
Bit of a “how longs a piece of string” question prezet.
If I only ran when I felt 100% injury free then I’d never run. A tweak or 2 is fine, pain or injury is different.
I’d chance a short, slow run and see how it feels. But I’m no physio and am an idiot…
I need new trail shoes. I have had Inov8 Roclite 290s, but they have fallen apart and weren't that comfy. They were light, and fairly grippy on all but the softest terrain.
Does anyone have experience with Hoka? I usually take a stability shoe and I have quite flat feet.
First parkrun in about 2 years this saturday, I reckon I'll be at least 3 minutes slower as well. Oh well, need to start somewhere. 🙂
Ran in Hokas for a few years mainly because I have arthritis in my big toe joints and the thick and slightly stiff forefoot in the most Hokas helped. Many shoes do a larger midsole and some have a carbon plate which means I dont have to run in Hokas anymore for the sake of my toes so gradually moving away from them.
My experience however was quite good and I ran in most of the models. I think the latest version of the Speedgoat is my favourite but all of them (other than the Bondi which I didnt get on with and the Stinson which was ridiculously high) were very good. Good grip and cushioning and much less cumbersome than they look so actually pretty good to run in.
Only downside is that you cant get up any speed so not great for faster paced efforts also the high stack height means you can turn your ankle easily and not great off camber.
Evening all
My trusty Garmin 910XT could do with replacing/repairing.
I’ve had a look at the latest generation of fitness watches, and they all look like they’re all day wearables with a host of new data to worry about (resting heart rates, recovery etc). Im toying with the idea of asking Santa for a new watch, or just trying to bodge a repair.
Do you (personally) look at this new data, or is it just an additional distraction? I don’t wear a watch for anything other than exercise, so I can’t see me getting much benefit, unless it’s a game changer.
I pay attention to my body battery, and also my RHR, sleep monitoring is also handy.
Not a massive need, I just like it.
My garmin forerunner battery is so terrible I don’t think it’d last a day!
Thought a short summary of Lunge's Black Friday running shoes bargains my interest some.
On the Nike app with the code GAME21, all in limited colours:
Alphafly's - £155. Clearly not cheap, but a very good price for that shoe.
Invincible - £98.
Pegasus 38's - £57. Bargain for an every day trainer
Pro-Direct have some interesting options too.
New Balance RC Elite 2, £176
Nike Vaporfly's - £180
The pick for me at Adidas is:
SL20 2.0, £60. I really enjoyed this as a cheap tempo shoe, worth a look
I'll add more if I see any today.
Probably the greatest runner of all time. It was shown in London but not sure yet how to watch it. Cant wait.
Do you (personally) look at this new data, or is it just an additional distraction? I don’t wear a watch for anything other than exercise, so I can’t see me getting much benefit, unless it’s a game changer.
Yeah, I do. I like to keep an eye on RHR. And the step counter keeps me honest. It does mean wearing it 24x7, but that doesn't bother me.
DC Rainmaker has just published his annual guide to sports watches, worth a look:
https://www.dcrainmaker.com/2021/11/best-gps-sport-smar****ches-recommendations-guide-2021.html
Started running again recently after a 15 year hiatus. I'm absolutely loving it!
I did the Scottish Island Peaks Race way back when I was still in school (pre Strava unfortunately) but haven't really run since.
I'm finding my bike fitness has transferred over quite well but it took a few months for the legs to build up and be able to stress the lung properly. Ran a 49 minute 10km during the week there but felt like there was quite a bit more left in the tank.
I've not touched the turbo this year at all yet - much preferring going out for a run around the city in the evenings. I think the best bit about running is how little faffing, driving around and kit there is compared with riding bikes...
What is the suggested distance for a warm up before an effort? I've just been running a bit slower for the first 2KM or so when going out but I feel like this maybe isn't enough?
RE Hokas i asked the question a few months back about what trail shoes to use. I'd never heard of Hoka back then, but now i absolutely love the Speedgoat 4. Grippy everywhere except very soft/muddy ground, very comfortable, and my park run (Lyme Park, a trail run) times came down a bit too. I was using Salomon ones previously which would fall apart after exposure to UV. Im probably not good enough to notice what surfer says about them being restrictive in speed however.
I have some speedgoats. I think they run very well on dry trails. It are terrible in mud and just clag up quickly, increasing the stack height even more. I never noticed them being unstable due to height.
However, my toes run on the outside even on the wide fit. They are not foot shape so I have moved to Altra, which are and no more rubbing.
As for speed, I got a parkrun PB of 15 seconds wearing my inov-8 claw things in mild mud. They are light, but just shows you that the right footwear for the conditions can give you speeeed.
No running for me this weekend - the pavements are lethal out there (top end of Harrogate) and it isn't going to get above freezing all day. Fingers crossed this snow/iced up slush thaws quickly so I can get out on Tuesday.
Still, it's been a great excuse for a lazy weekend, fire burning away, making homemade cherry flapjack, putting Christmas lights up ready for the street's 'big switch on' on 01 December, pottering around making homemade pizzas and later on getting started on Sunday Dinner 🙂
New to this running malarkey, having just completed the Couch to 5K program. Don't currently have the ambition to step up to 10K, 40K etc, but also don't want to lose the progress made so far. How do I go about maintaining current form? Will one 5K run per week be enough to do that? (If I do go outside and get sweaty I'd rather it be on the bike)
Speaking with recent experience of starting (end of this year will be the first full year of me running), I'd say one 5k a week is enough to maintain ability to do one 5k a week, yes 😉
I didn't do the C25K program myself so not sure where you end up after doing it. If you run more frequently than once a week, then dropping to one 5k run a week won't be quite enough to maintain where you got to - depending on how long you intend to run at that reduced level for of course.
You can probably stick to once a week, but some weeks do longer runs, slowly building up to 6k, 7k, 8k, etc, and other weeks, try faster paces - again slowly building up to faster paces.
What is the suggested distance for a warm up before an effort? I’ve just been running a bit slower for the first 2KM or so when going out but I feel like this maybe isn’t enough?
Your 10k time is pretty decent I'd say! Maybe you just need to slow down more than you think - it took me quite a while to realize how slow it's actually possible to run (I know that sounds ridiculous, especially as I'm not fast). Or just need more acclimatising to running?
If I’m doing intervals or tempo type stuff I’ll do 2k ish to warm up - easy running mainly with a couple of short efforts. If it’s just a ‘run’ then I just build up gradually.
What is the suggested distance for a warm up before an effort? I’ve just been running a bit slower for the first 2KM or so when going out but I feel like this maybe isn’t enough?
IME you need to do enough to warm up the legs, then a few progressive sprints or similar to properly activate your legs. It depends a lot on your age, your fitness, and the distance you're aiming at - but as a 50yr old man going for a decent training session I'd want at least 15 minutes of easy running, then a few hard sprint efforts to wake my legs up. If you're younger you could no doubt get away with less of a warm up.
Got a couple hours trail running on Sunday morning, was absolutely beautiful weather in Dursley, trails were mostly in great condition with only a little slop. I definitely need to do more hill work though. If it wasn’t for family plans I would have stayed out longer. I love those days when it just feels right!
Looking like it’s going to be cold this week but will get some miles in for sure
Now I’ve lost some weight its time to start running again…
I’ve got on very well with ASICS GT2000’s before and have been trying to buy a new pair as the old ones have holes in, soles worn out etc.
There’s almost no stock anywhere and what there is is all £100+ - no black friday bargains on those.
Any suggestions on alternatives, or a place to buy I’ve missed (size 46), or should I just stump up and buy some ASICS?
Good advice gents - thanks. I think it's the couple of "sprints" in the warm up bit i'm missing. I'll give that a go next time!
Any suggestions on alternatives
For the last 4 years, all I've done is bought from sportshoes.com, filter out to size and budget, and buy whatever ones are reduced from over 100 quid down to 70ish, at that price range they're all pretty good tbh.
Or have a look at Asics outlet, they're based in the EU, but you don't get hit with charges (well I haven't the 3 times I've used them)
Any suggestions on alternatives, or a place to buy I’ve missed (size 46), or should I just stump up and buy some ASICS?
For the last 4 years, all I’ve done is bought from sportshoes.com, filter out to size and budget
I usually do that but this year I was unable to find anything like a good deal so just went for a new pair of Saucony Guides at full price as the last pair I had were perfect for me - the best shoes I have ever had. I decided it wasn't worth risking a different make for the sake of a 10% discount.
@root-n-5th it didn't, MRT training in in that storm in Galloways on friday night, didn't get home til gone 11, couldn't summon the fortitude on saturday!.
Fair enough. There's always another week.
A very contrasting 3 weeks of running for me.
3 weeks ago: Club XC event at Denbies vineyard. Really looking forward to it as I missed the first match. On the warm up my heart rate hit the roof at an easy pace and I knew it was all over. tried to run but had to stop up the hills. I'm getting it checked out as it happens every couple of months. Could be a post-Covid thing. I don't think it's anything too serious but it feels like my fitness has been instantly halved. Very annoyed to miss that race.I honestly thought I would not be ever running again. That was it. Game over, man, game over. Not a nice feeling.
2 weeks ago: Nonsuch park run. Fuelled by anger and wanting to prove a point to myself the plan was to give it everything from the start. This I did, hit a 3:46 first km and got a PB of 19:15 and 76% age grading to boot. Happier.
This Sunday: Ranelagh Harriers Richmond 10k. I had a feeling I could do it, so I set off with a 3:48km to get some time in the bank. Backed off a bit and sat at 3:56-3:59km, got a Garmin 5Km PB of 19:33, and held on for a 39:33 to get my sub 40 target. Absolutely stoked by that. It was incredibly tough after 7km, my vision went blurry at 9km, but that's a PB of about 4 mins. I'm not doing it again.
Now I can relax. Until the next park run when my next goal is to go 16 seconds faster...
Keep at it. You have good days and bad days. Remember the good days!
@root-n-5th I knew it was a PB, didn't realise it was by over 10%, that's absolutely stonking 😀
Well done, great feeling to finish a race knowing that you've given it your all and reaped the rewards 🙂
I've got my 2nd stinking cold in as many months, taking a few days off running as a result. Getting rather tired of frequent illness, although I appreciate that a heavy cold/light flu pales in comparison to what many others are going through. My next goal is Country to Capital, a 43 mile race from Wendover to Paddington, a mixture of hilly trails over the Chilterns, a bit of road and then half on the Grand Union Canal towpath, on 8th January. The current course record is 4h 55m I think, so I'd be aiming to knock a chunk of that, hopefully I can get some consistent training in between now and then.
Well done roots, that's superb sir!.
Cheers! I hate 10k. @turboferret - The last PB was when you paced me at Nonsuch in 2020. That was a harder course, and this was the first proper flat, road 10K race I've done, but it's a good improvement.
Good luck on the January endeavour. The current record is the following pace I think. Just under sub 3 marathon pace. Should be a walk in down the canal for someone of your talents!
6 minutes 51.63 seconds per mile
4 minutes 15.77 seconds per kilometer
Awesome running Root, brilliant work.
Nice little lunchtime run today. I have been focussing on doing longer runs of late (longer for me is around 6 to 9 miles) but I was a bit time poor today so just did a faster (for me) 3 mile run in 24 minutes. Helped for half of it by a strong tail wind, hampered going back up the hill into the same bloody wind.
Does anyone run in Nike and Asics? I'm looking at a pair of Asics Sonoma 5 Goretex trail shoes and a few places online are suggesting sizing up a half from Nike (I'm a 10.5 Pegasus).
I could probably go a half size down in the Nike if they were wider, anyone able to comment on the fit of the Asics?
Does anyone run in Nike and Asics?
Me, well, I used to, I've moved away from ASICS.
I found little or no difference in length but the ASICS were slightly narrower. I have a feeling though that latter day ASICS shoes are on a different last and may well be shorter and wider, certainly the reviews of the races shoes (Metaspeed) are saying that.
Not sure if that's overly helpful...!
That's what the Internet seems to be saying, might chance the 10.5s. I can always send them back.
I’ve worn Saucony over the last couple of years, firstly Guides and then Ride 13. Tried some Nike Pegasus 38s via Black Friday but didn’t like the fit - especially the heel - so sent them back. Searched the internet high and low for a good deal for Saucony Endorphin Speed 2 but there wasn’t much about but got a bit off via Run 4 it. First run at lunch today - blimey, they’re amazing! I’d say 5-10secs per k quicker, might be a placebo effect partly but well pleased with them.
The Endorphin Speed is meant to be an amazing shoe, I tried it and just couldn't get on with the fit which is a shame as I really wanted to like them.
My latest investment is the Nike ZoomX Invincible. First run yesterday and I can confirm it's like running on clouds, they're so soft and cushioned. They're certainly not a tempo shoe and when I tried to up the pace a little they felt very sloppy, but as a recovery/easy day shoe they will do a job.
Yep, feet are very specific! It did feel very much an all rounder, despite the plate in it. Might look at the shift as a recovery/easy run version.
Expressed my preference for Nike before, generally although Hoka for my dodgy toe problems. I have always liked Saucony. I worked in a running shop in the late 80's when at Uni and we sold them then (think it was the Azura)
In terms of quality of materials and build they were far ahead of brands such as Reebok and Nike at the time. We couldn't get hold of enough of them they sold like hot cakes. I also picked up a pair of the Endorphins in a Sport-shoes sale recently, first pair of Saucony I have had for many years. Like them a lot.
First night back at the club in about a year tonight, fear is kicking in.
2 mile warm up, then 12, 8 and 6 minutes at 10k pace with 2 mins easy pace in between, and then another 2 miles back to start.
Which will be the furthest I've run in that year!.
Need to start somewhere. 🙂
First night back at the club in about a year tonight, fear is kicking in.
How did it go?
Our club run was more than a little tasty last night. 11 miles, 7:20's from the start and a sprint finish for the last mile.
The beer in the club house at the end has rarely tasted better.
Trying my best to keep a focus on running over the winter months (I usually end up not running then restarting in spring). Anyway, I have just found a great tow path run I can do which starts almost right outside the office (in central Leeds) so I am now running twice a week on there (shorter runs on my lunch break so no more than four miles) to supplement my longer weekend runs - the hope is to get my pace back to circa. 8min miles on longer (8 mile +) runs. It was a challenge getting out in it this week though with all the horrendous weather we have had.
What club do you run for @lunge ? I may be wrong but I thought I recalled you were not far from me, Wirral.
Our Wirral AC Monday night runs (10) were similar. It was made clear what you were getting into but after a couple of easy miles the pace got quicker and quicker and the last few miles were very fast indeed. Some quality local lads turned up for that. Our Liverpool Pembroke runs were even better and at the time we had a lot of very quick lads 980's and early 90's) We had a (measured by car) 7.4 mile route from Kirkby stadium, though Aintree, up to Walton Vale then back through Fazakerley. Sub 40 was seen as a decent time and even though I ran inside 39 mins on a couple of occasions I was always in the last few....
Not my running but others - convinced two mates to come out orienteering left night, the local club's regular 1hr evening event. One of them brought another friend with them, so we ran as a four, working on the navigation and having a good chat on the way.
Turned out one of them hasn't run in a year, and had pretty sore feet because his aged trainers are well past their useful life, but everyone really enjoyed it and everyone's coming along next week!
Well, that was interesting.
As expected, I was blowing out my arse on the first effort (12 mins) and I pretty much eased off and ran with a fellow lapsed club member for the rest of the 6 mile run.
Great to be back though and meet club folks I've not seen since pre covid, and it's the kick up the arse I've needed for ages, feels like I'm back in it. I used to be top quarter of the thu night group, not dead last! 🙂
What waterproof running jackets are people using at the moment? i have my eyes on these
https://www.sportsshoes.com/product/ski1439/skins-activewear-jedeye-nano-3l-rain-jacket/#sku-ski1439 https://www.sportsshoes.com/product/sal2990/salomon-bonatti-wp-jacket-~-aw21/#sku-sal2990