I’d be tempted to wind back any ambition on the marathon tbh.
No question that is the sensible approach, but realistically, that won't be happening...
I've only entered it as I'm in good shape and fancy giving it a nudge...
What's your aim for the ultra? If it's finishing and not making a fool of yourself by coming last, I don't see any major problem.
@mogrim, aim for the ultra is as you say, finish and not make a fool of myself. It's a 40 miler, I'd like to do it in 7 hours, but am not hung up on that at all. It's my first ultra so is more about learning if I enjoy it and how my body reacts
I'd like to see how close I can go to 3 for the marathon if that helps.
How about just not tapering for the marathon bar a few easy days beforehand.
@mogrim, aim for the ultra is as you say, finish and not make a fool of myself. It’s a 40 miler, I’d like to do it in 7 hours, but am not hung up on that at all. It’s my first ultra so is more about learning if I enjoy it and how my body reacts
I really wouldn't worry about it too much then - my only concern would be getting injured in the marathon, but assuming you've done the training that isn't that likely. After the marathon take a couple of days off, say midweek go out for a short run, maybe do a 15K easy trail run on the following weekend, your usual weekday training, and the following weekend do a 20-25K trail run before tapering properly.
@lunge - carry on as normal until a week before the mara then have an easy week but don't go full taper, just make the runs easier and drop your mileage a little but not loads. Go do your mara and see what happens. Rest and then pick things up again but don't get hung up on killing yourself before the ultra. The ultra will take care of itself if you've done the hard miles already, which I think you have. Is it Dukeries that you're doing? If so it's pretty flat, well really quite flat. I did the 30 a few years ago after a mara 4 weeks before and did OK at Dukeries, the mara was my aim though so Dukeries was just something to do post mara. You'll be well under 7 hours for the Ultra.
@alanf, thanks, that seems sensible, and similar to what I had on mind. I tend to do well on high mileage, so even ignoring the timings, a long taper is not for me anyway.
It is indeed Dukeries, and as you say, it seems relatively tame by ultra standards. Worst case I can walk large chunks of it.
Two big races about 3 weeks apart should be ok, I've done similar though it was 4 weeks (actually 27 days) in my case from marathon to 3 peaks. Just aim for some gentle jogging building up to another long run before a short taper, you shouldn't be knackered and shouldn't need a big taper for the ultra.
If you're aiming for a proper time in the marathon, then taper properly for that. The second race is then a bit of a freebie, you get to complete it without another big training cycle. I PBed in the marathon and then had a decent run in the 3P considering fell running isn't really my thing. I had done quite a lot of big fell runs throughout the marathon training though, the 3P was not entered on a whim (with its advance entry date you have to commit early).
I've done a pair of marathons 6 weeks apart (Mancs+Bentham) and am considering another now which will come in at 7 if I do it (Windermere). They are easy to schedule, though there is enough time to really lose condition if you try!
Big, big day by my standards yesterday. Ran the Edale Skyline route in the Peak District. 37k and about 1600m elevation plus a brutal wind that was gusting up to 50mph. Stupid day to do it really but it’s been on my list for a good while.
Longest I’ve ever run by some margin! When I say run - lots of walking on the climbs and also on some of the more exposed bits due to the wind. Feel it this morning but not as bad as it could be!
That sounds awesome @dashed.
I’m currently on holiday nest Hathersage and the wind was nuts yesterday. I can understand that being a tough day out.
After my London marathon DNS last October due to a calf tear I have been steadily building back up to something like some form. Yesterday at the Blackpool marathon I managed to get almost back to where I was with a time that gives me a championship entry for 2023. I've kept things fairly low key and not done as many races as I would normally partly from a fear of getting another injury and also not wanting to race myself out of form. It seems to have paid off and I'm glad my strategy seems to have worked. It was a tough race as the Blackpool sea front is not quite as flat as you would imagine and the wind was pretty bad along the course, coupled with it being two laps of the sea front (four times up/down) it was mentally and physically challenging. All in all, I'm very happy with the day.
Lovely stuff @alanf, always good to hear of people being back on track. Championship time is what, sub 2:40?
A club mate did Blackpool yesterday and got a 25 minute PB, safe to say he thinks it's quick course!
Thanks @lunge - yes 2:40 is the Champs time so managed to get under that. Not quite a pb for me but happy with my run. I had the fear towards the end that I was being caught but as it turned out I was just imagining it, although it probably gave me a bit of a boost towards the finish. Undoubtedly a fast course but the wind was so strong in places it was blowing me off the tarmac onto the grass!
Assess/diagnose my (latest) injury please...
Discomfort around my knee - almost like a horizontal ring around the back/bottom of one knee joint and it hurts more if I put sideways pressure on it (ie, when sitting cross-legged). It had been niggling me for a while then I did a Ninja Warrior assault course (surprisingly good fun actually) and it has made it worse.
@johndoh, isn't the default answer to that kind of discomfort "IT Band"?
Foam roller and stretching for the win.
Hmm, yes that sounds about right for my symptoms. Another injury lay-off for me then 🙁
Hi all,
would anyone be interested in completing my questionnaire for a research project for uni please, it's for people who completed parkruns pre and post covid
A participant information sheet and consent form is attached
Participant Information Sheet
Link to Online Questionnaire
https://sprw.io/stt-48240a
Link to Word Document Version of Questionnaire
https://www.dropbox.com/scl/fi/wcs5mtzqjrn0y5fmg0bmr/Dissertation-Questionnaire.docx?dl=0&rlkey=w9b308ad1focrdw05nfsifwwu
Many Thanks
Dan
Right then, niggle time, textbook maranoia.
Discomfort on the inside of my right knee, the leg which I know collapses in a bit when I run. Generally appears when I run with a bit of pace and feels like my knee needs to click. Not painful, just uncomfortable and feels like it affects my stride pattern.
I suspect it's runners knee.
Any suggestions on how to get rid of this ideally before Monday, or if not by late May?
Lunge - You want Jeff Cavaliere AtheleanX.coms youtube channel.
Fact - Every runner should watch the above videos.
Interesting race day in Milton Keynes for me yesterday where I learned a good few things.
For context, the event has both a marathon and a half and the course splits at around 7 miles. I had entered the marathon but ended up doing the half.
1. You can’t blag the mental game of a marathon. Maybe you can blag the good legs but you need to have your head round doing the distance. And today, as soon as I got in the car to MK I knew my head wasn’t in it. The option was there to do the marathon distance, I’d argue that was the plan, but by the start line I was already saying “let’s see how you feel at 10k”, by 10k I already knew the half was enough.
2. And that’s OK as I’m not sure I like doing marathons anyway. I’ve always enjoyed the training and the build up but never the event. I’ve enjoyed pushing myself in the build up, and getting the miles in, fast club runs, and shorter races. But the main event, meh. Maybe it’s time to accept that it’s just not my distance. And that’s ok.
3. I do still love a half. Today was hard, strange course and a small field (most were doing the full distance) meant it felt like a slog. But a 1:24 is not to be sniffed about.
4. I’m now really looking forward to my ultra. Just plodding along in the countryside at a comfortable pace, rather than thrashing myself to do sub-7 minute miles, sounds really appealing right now.
5. Maybe the fast marathon will call me again in the future, but for now, it’s time to look at other things. I’m still adamant I’ve got a sub-3 in there somewhere. And one day, likely in Manchester, I’ll do it.
6. Let’s ignore the elephant in the room that is Snowdonia marathon on October…
@lunge - it looks like you knew the mara wasn't on the cards and talked yourself out of it. Indeed a marathon is not something you can blag. Starting under prepared/trained is going to be a painful experience, but equally going in there knowing you are unlikely to get out of it what you want can be a soul destroying and lonely place. You made the right decision and you can now look forward to your ultra. The other point about it not being your distance is probably right too. Why put yourself through the pain and punishment if you're not going to enjoy it. Do the events/races that make you happy and forget the other stuff. Still, a 1:24 half is a decent effort given you weren't actually going for that, so take some comfort in knowing the training paid off. Top work.
Hello all,
Some good running and come backs happening which is good to see. @lunge, sounds like a sensible option to do the half.
You should get well under 7 hours for the ultra, as I got 7:30 for a 40 miler but only 750m climbing. Enjoy the day and your feet will follow.
I did North Dorset Village Marathon on Sunday. Prep involved an ultra 1 month ago, new job, holiday, university exams and coursework, and riding up snowdon the week before. Also had body aches and general crap feeling on the days leading up to it.
Put all that to the back of my mind and started off dead slow on this hilly course - 300m climbing but always up or down. Ran to heart rate, keeping it in zone 2 for as long as possible, which lasted to about half distance. I was surprised as I didn’t think I had the fitness. Kept going and at 20 miles I still had some legs and pushed on. Managed negative splits and a pb of 6 mins to come in at 3:41. My last 5k in the race was a sub-25 min, which was a 5k target only two and a half years ago!
I was very happy with that and I think I’ve found my way of cracking the 26 miler. I know loads in the club who have done marathons lately, gone off too fast and blown up in the last 6 miles. Start slow, save the legs and push at the end. It’s easier to make back time at the end. I must have passed 35 people in the last 6 miles, and it was a field of only 250.
Legs feel it now, though.
Keep at it guys and gals.
Did my first ever park run this morning. What a brilliant event. Its free, welcoming, inclusive, and fun. Got a clap from all the runners for it being my first park run! I did learn that starting near the back is not perhaps the best idea as it took quite a while to politely work my way through the slower runners but it made it very sociable as the back markers are all having a good crack! I'll be back ...
Love parkrun @claudie, it's awesome seeing people of different levels all in one place.
Great to read about so many of you getting back into it after injuries.
I'm currently waiting for what I think is Achilles tendonitis to bugger off so I can get back to it as well.
Did my first half marathon (Gateshead) a couple of weekends ago and thoroughly enjoyed it, though it was pretty undulating and I found it tough.
Shouldn't probably have run on a niggly ankle, but I'd been looking forward to it for weeks, so stupidly just ran through it. I could ignore it fine while running, but looked like I was walking with a false leg after I'd finished!
Anyway, I shaved about 3 minutes off my best practice run time to come in at a little over 1:42. Well chuffed with that.
Not so chuffed that I'm now out of it for probably another week 😕
You live and learn!
Good work @nobbingsford.
I always take the view that you train for these events so if you get injured whilst doing them that’s OK. It’s when you get injured in the buildup that is annoying.
Related, anyone know how to fix a slightly tight groin in 2 weeks…???
Well you lot are all 'pro-runners' so I'm more than moderately scared to pose a question 🤔😂…
I have been doing the C25k for a while now (on and off due to other stuff) - I'm at week 5 and my next outing is the biggie for me - 20 minutes of running. Now that might not sound a lot, but in my life I have never run for 20 minutes in one go. Ever. I play cricket - short bursts, and formerly played American Football - again short bursts. I cycle though not enough. I am overweight and under-fit, and asthmatic though that is well controlled. So my question...
I seem to get an excruciating pain in my upper left chest (behind where a pectoral should be (not in my case 😉) when I get to about 3 minutes of effort. I'm sure its a 'stitch' like issue, and wondered - has anyone else experienced this and what did you do? I can't slow down as I barely 'run' above walking pace anyway. I drink fluids before going out etc. It does ease off once running is completed and I'm on the warm down, but will still remain to less of an extent during any walking periods between running segments.
So, achilles tendinitis.
I did a long (for me) 14k run on Saturday. About 60% offroad, moderately hilly with a good mix of terrain. Felt fine during the run apart from the tiniest of knee twinges but afterwards for a couple of days my achilles were super tight, to the point I was hobbling around. Walking and stretching helped, and they're almost back to normal today (Tuesday) with quite a bit of walking in the intervening days.
This often happens whenever I do longer (10kish or more) runs.
I stretch regularly, and I've started to introduce heel lifts into my daily routine too. Is there anything else I should be looking at? Any stretches I might have missed? Foam roller techniques?
I appreciate it's not gonna change overnight but any tips appreciated. I feel like I'm getting somewhere with my running and I'd like to keep at it.
I seem to get an excruciating pain in my upper left chest (behind where a pectoral should be (not in my case 😉) when I get to about 3 minutes of effort
I had this when I started and found that really concentrating on my breathing helped. It almost felt like the muscles were in spasm so forcing them to move in rhythm with my breathing got them back in line. More generally, don't eat or drink to much before you run, you don't want much sploshing around!
So, achilles tendinitis.
Rest and get it back to full strength.
Then initially lots of slow heel raises and heel drops.
Then start to load. Jumping off a small step, then jumping back up on the bad leg. Hopping on a soft surface works too.
And then slowly ease back into running, easing the distance up.
I stretch regularly, and I’ve started to introduce heel lifts into my daily routine too. Is there anything else I should be looking at? Any stretches I might have missed? Foam roller techniques?
I wouldnt do any of those things. I have no issues at the moment but have been plagued on and off over the last 40+ years of running. I wrote a post ages ago with my thoughts so I have copied and pasted below:
Ice and active rest. Unless it is very painful when moving around try to move it as much as possible.
As above avoid NSAIDS for now and dont stretch. It does nothing for any injury but Achilles injuries can be made worse by doing it.
I dont suffer now (because my training is so light) but when I did I found (with a small number of exceptions over the years) that it was an injury that with care you could train through. Pain should be your guide but I found that after warming up it often didn’t worsen during the session and in spite of continuing to train it still cleared up after a while, icing at least twice a day I found helpful. Yours may be different and I wish you luck but the comment above shows that seeing a professional doesn’t always provide a good answer.
Its a bit out of context but my experience of seeing specialists is that they feel obligated to poke and prod it. I have never known anyone benefit from massage, rubbing etc of the achilles and all my years of running with and being around runners I have never heard anyone say anything good about somebody "touching" their achilles. Almost all I know have recovered to some extend or learned to live and manage it. It is an unusual injury in that my experience some athletes actually still compete at a high level with a degree of pain/discomfort.
Depending where it is (top of achilles or heel) then the eccentric drops (alfredson protocol) may help and as Lunge says if it is too painful to train then when recovering do hops then bounds to mimic the impact of running (which is very large) and that should help prepare you for running.
Cheers for that both - sounds not a million miles from what I already do tbh (I need to get better at icing though).
I'm pretty sure it's not too bad, it usually loosens up after a few days anyway as long as I'm reasonably active - currently on holiday which has helped as been out and about every day, sitting at a desk all day is definitely not good.
had my first official ultra distance race on saturday in Marlborough, fun course but self nav so had to concentrate! took a few wrong turns. Happy with performance as had a slight niggly ankle, think a mild sprain. got round in 5hr16 good for 21st. legs recovered well generally, if it wasnt for ankle could have ran monday. onwards to a June for next race on the north devon coast path, hopefully work on my leg cramps!
I’m currently at the point where I’m running a couple of times a week, usually around 5k each time at around 6m/km
I’m looking at doing a longer group run at the end of September, it’s 20 miles and I’ve been told the pace will be 10-11 minutes/mile.
What’s the best way to train to get up to doing the longer distance by the end of September?
I tend to do quite a bit of riding but only limited running, is the goal achievable without killing myself?
@c_klein87
September is what, 4 months.
I reckon someone could get fit enough for a fast marathon in that time, so a slow-ish 20 miler should be easy enough with some level of commitment. 6 mins/km is roughly 10 mins/mile so your pace is about there.
Training would be, unsurprisingly, relatively straight forward.
Push the mileage up slowly, along with the number of runs. You want to be aiming for 3 runs per week minimum, ideally 4, one of which will be a longer run. Be consistent, so for instance run every Tuesday, Thursday and Saturday.
The long run needs to creep up in mileage. You want to get up to circa 18 miles I’d suggest but you only need to do that once or twice. Add a mile, maybe 2 to the distance of your long run each week and you’ll be there.
I’d also enter a half marathon around 4 or 5 weeks before the event as it’s gives you something to aim for.
If you have a local running club they’ll make the process a whole lot easier as you’ll have people to run with.
Basically keep it simple, and just try to run a bit further each week.
Cool, thanks for the advice.
It might be a bit of a challenge fitting the runs in with other bits like my commutes (7.5 miles each way on the bike) and trying to get out on the MTB now the weather’s good.
I’m a member of a local club but only manage one run a week with them at most as shift work doesn’t seem to fit with their runs.
The run is with the club but it’s a circular route so if the worst came to the worst I could run what I can then bail at a pub and get a lift home 😂
Manchester 10k this Sunday and im hoping for under 45 mins. How many days rest before the race? Im thinking 3. Today i did some short sprints up a hill between some markers, about 3k there and a gentle jog back. What about prep between now and when i rest up? More sprints? I've done a number of long runs most Sundays now so im comfortable with the distance.
Everyone tapers differently.
For a 10k I tend to do my normal weeks running up to Wednesday (my club night, which tends to be hard an fast) and then drop the intensity and mileage down for a few days. For me that'd be doing a gentle 5 miler Thursday, another 5 on Friday with a couple of efforts in and then an easy 3 miles the day before.
But I know I work better when I'm constantly moving, I ran my 10k PB last week 2 days after a 1/2 marathon that was 2 seconds of being a PB. I ran my half PB the day after a 19 mile training run that included a fast (for me) parkrun.
I think most would suggest taking it easy for the rest of the week, Tuesday off, Wednesday easy 5 miles with the odd effort thrown in, Thursday off, Friday a very easy 3 miles and then Saturday off.
crossed, I'd definitely be trying to work some running into the commute, if it's at all possible. Bike one way, run the other? For my first marathon, I did a weekly long run as a (roundabout) commute. Of course it depends on logistics...
lunge has given great advice apart from that. On the tapering q too.
@thecaptain I thought about combining a longer run with the commute but I’m not sure how I can make it work.
The commute is 1.5 miles on the bike, then the bus, then another 6 miles at the other end on the bike. I’m not sure anyone deserves to be sat next to me on the bus after I’ve ran 6 miles 😂
I’m sure I’ll figure out a way to do it though.
Pretty pleased with my progress since starting running in August. Use to ride 2 or 3 times a week but no walking or running at all, to 2 runs and 2 rides a week now. A shorter 5 mile run and a longer run between 10 and 13.5 miles every week.
Can't decide between working on increasing speed or adding more distance next.
First post on here for quite some time, good to see progress from so many folks.
My A race is coming up on 4 weeks, South Downs Way 100, aim to learn from the mistakes I made in the Thames Path 100 last year and improve. The main one was nutrition, I've been doing quite a lot of my runs taking on fuel as I go to match my intended race plan, to try and get the stomach accustomed to it, hopefully I won't have a massive puking session and corresponding energy bonk at halfway like I did previously. It was fascinating to watch the Thames Path Race a couple of weeks ago, and see the winner absolutely dominate the event with a margin of almost 2 hours over 2nd place. He used a waist bag for his compulsory kit, the advantage of this being that the back isn't covered up, so it can be used to dissipate sweat. As a June race, I would anticipate the weather being nice, so being able to cool down effectively is going to have a big impact. I'm going to make a new race vest, but without any pocket on the back, this will just be to hold soft flasks on my upper chest. I'll sew some big zipped pockets into the back of my shorts to carry everything else.
Training has been relatively consistent, but haven't hit the volume I was managing last year - working in France for 3 days most weeks has an impact, and I think I'm probably on average at least 90 minutes down on sleep every day...staying awake on the M20 to and from the Eurotunnel is my biggest challenge 🙁
Hopefully it'll go to plan, the plan being as ever quite ambitious 🙂
Unfortunately I am not one of those making progress – yet another injury set-back. The IT band issue I mentioned a couple of weeks ago – I thought it had settled down a bit so went for a very short and gentle run (just two miles), it flared up badly and I have been hobbling around all week. I have a physio appt on Monday so hopefully she'll sort it. When I spoke to her she said 'is it your right leg again'? Clearly I am doing something wrong with my technique as yes it is, of course it is.
@Turboferret - glad to hear you're still in the mix and aiming high as ever. Hopefully circumstances are in your favour and you get a good crack at it (out of interest, what is the target - you don't need to answer that but I think I can guess)
One of my first times commenting in a running thread...
I've never really been a runner, but my OH was into it so started with her and enjoyed it!
Have done 3 half marathons now (running alongside her..).. two of tehm at jsut over 2 hours, the most recent was 1.58.
I reckon on my own I could aim for about 1.40 - would like to give that a go one day.
We both entered the Brighton Half again in feb next year
But this week I've also entered the Brighton marathon!! I'm nervous and excited..
Will really have to try to get long runs in i think.
My plan is going to follow a degree of structure - basically every thursday I'll drop the kids at school and run the 20ish km back home..adding in more km as the training builds up. Will aslo try to fit in a 10km run in the week as well...
Hopefully this running and a good background fitness should be adequate??!!
DrP
Good luck turbo, have to say I've never fancied a long race in the middle of summer. I know someone doing the Windermere 10 (marathons) in 10 (days) and though I was thinking of just doing the single marathon next sunday it's just way too hot for me right now let alone in a month. Lovely day for a gentle jog though 🙂
@alanf the course record is 14:03, the race report makes for interesting reading and obviously things have moved on in the past 8 years, but I want to knock a substantial amount off that, and off my 13:43 from last year. I'd certainly be very happy with ~13:30, but it could depend on conditions on the day. If it's scorching, a conservatively paced win in a slow time would be better than course record pace for halfway then DNF.
I generally go pretty well when it's warm, probably something to do with being scrawny so having a good volume to surface area ratio and little excess insulation. The 'warm' London marathon in I think 2017 or maybe 2018 I thought was perfect while others were wilting, but 4 times the distance is a slightly different matter.
I'll try and remember to stick a tracking link in this thread for everyone to watch me blow up spectacularly!
DrP, I think you will struggle on one run a week. It really doesn't condition the legs adequately. That's my experience anyway, I'm not a natural runner and struggled a bit at the start but it has come with the miles.
Hey Turboferret.
What day is your sdw race on? I'd love to come and watch it.
I came across this event a fair few years ago whilst riding a big 24hr loop incorporating the sdw from Steyning to Eastbourne. I started seeing runners around 8pm after joining the route and soon ascertained what was occurring. Rode in the same direction as them deep into the night, the quality of the athletes improving as I moved up the field. I was struck by the power of the occasion and its stayed with me for ever.
@turboferret - that is an interesting read, and yeah, taking the conditions into account and completing sounds much better than record pace and DNF. I'm sure you'll work out the strategy for the day though. I would to see a tracker and keep up with progress.
@rollindoughnut it's the 11th June, starting at 5am in Winchester, aim to be in Eastbourne by around 6:30pm depending on conditions. Event website is here if you want to read more about it. These 100 mile races are quite something - last weekend I went to Reading to run with some of my buddies who were en-route to Oxford around midnight, almost like a festival atmosphere at times.
I had a look at the website. Still looks an incomprehensibly long way. Heck it's taken me longer to RIDE the SDW than the fastest time.
Since seeing it I've harboured a desire to do it one day. Only started running a year ago but have been enjoying parkruns and did my first half marathon this spring (1.29). I've been focusing on an upcoming mtb stage race but when that's done in 6 weeks time I'm going to spend more time running. I think a trail half then full marathon would be a good way to progress.
Speaking of which...
Can anyone recommend me a trail race in the SE of England around September/October? I like hills btw.
DrP, I think you will struggle on one run a week. It really doesn’t condition the legs adequately. That’s my experience anyway, I’m not a natural runner and struggled a bit at the start but it has come with the miles.
Horses for courses, maybe. When i was training for a marathon obstacle race I couldn't manage to run too much because it wrecks my legs, so started big commutes in the week and runs at weekends. I got quite comfortable at running a 20+km trail/mud run once a week with exercises at the end of each km.
@rollindoughnut I've run the Bacchus Marathon a few times, in the spirit of the Marathon du Medoc, it's now just a half and 10k, hilly, wine involved, most treat is as more a drinking than running event, but you can put more emphasis on one aspect. https://www.run-bacchus.com/ Maybe not quite what you had in mind - the previous organiser had a bunch of excellent races starting at Denbies vineyard, but they went out of business and this was the only race which has survived under a new owner.
On the subject of progressing up distances, I wouldn't rush, enjoy your running and extend the distance when you think you're ready. I'm more at the compete that than complete mindset, so I've wanted to be at the pointy end of the field, so you might be of a different opinion...
Has anyone had issues with the sciatic nerve and their knee? I stretched pre-run (not something I normally do) and 3 weeks later my knee still doesn’t feel right. Top back calf / behind knee / back of lower thigh ache. Have a physio booked for next week but not certain what they can do.
Injury update - the physio thinks I may have a Baker's cyst (knee is slightly swollen but it's certainly not massive). Not something I have heard of and hopefully it's just over-useage and I can self-medicate as opposed to anything more nefarious like arthritis (which I doubt given how quickly it appeared).
Pass me the industrial ibuprofen...
First ultra tomorrow and the niggly groin that I picked up at a 10k race a couple of weeks ago is not where I want it to be.
The hope is that, as it only hurts when I run fast, that it'll be fine at ultra pace.
Tune in tomorrow afternoon to see how it works out...
@turboferret. Best of luck. Will be interesting to see how you get on.
@lunge. Wouldn’t be a proper day before an ultra if you didn’t have a niggle. Hope it goes well!
@lunge. Wouldn’t be a proper day before an ultra if you didn’t have a niggle. Hope it goes well!
Exactly and +1 🙂
So how did it go @lunge?
Good run today, around 25km and just under 2000m+. Post covid, or at least that's what I'm blaming for my poor showing during the first half of the outing 🙂
Well then, that was a hell of a day. My first ultra and I absolutely loved it.
40 mile course which ended up being 44 due to me missing a turning and done in 6:43, well inside the 7 hour goal I set myself.
So much more relaxed and enjoyable than a marathon, I’ll definitely be doing more of those.
Also, and I accept this isn’t out of the textbook, but it seems the best way to fix a niggly groin is to run 40+ miles. I felt said niggle for the first 5 miles and now it is gone.
That's so cool lunge. I'm really new to this lark but went out and ran for almost 2hrs in the woods today. So much more interesting than on the road. Really engaging.
Man my legs get sore though. Tons of cycling fitness but very little running. Went super easy but still.
I ran a 10k trail run near Alnwick Castle yesterday and totally surprised myself by getting a PB of 45:07 and coming first in my age category!
I say surprised, as I'd had to lay off running altogether for a fortnight, three weeks earlier, so hadn't really prepared myself for it at all.
I also decided to forget everything I've read about tapering and do our local park run the day before the race.
So from this I've learned:
- Taking a couple of weeks off isn't the end of the world
- A short, easier run the day before a race might actually loosen the legs off quite nicely
- Courses described as 'undulating' are actually likely to be simply up and then down a bloody big hill!
Had a cracking morning and thoroughly enjoyed it. Next up is the Great North 10k at the beginning of July...
@rollindoughnut, trails are so much more fun than road, I'd argue that good singletrack is as good running as it is on a bike. 2 hours is a cracking run as well, awesome work.
@nobbingsford, good work, everyone love a PB.
@lunge cheers!
Daft question time, based on your very impressive first ultra: when you run these ridiculous distances, is it non-stop, or do you stop/walk for a bit?
I've done quite a few ultras now, all of them mountainous, and they've all included a fair amount of walking. As for stopping: I try and minimise it, as it's very easy to spend 10 minutes here, another 15 there, and before you know it you've added an hour (or more) on to your time. So at the smaller feed stations I usually stay on my feet and try to be in and out as fast as possible. But most of the ultras have at least one bigger stop, with hot food, and quite often the chance to leave a drop bag. Here I'll stop and have a bit of proper food, slap on some more sun screen, maybe change my socks or t-shirt, etc.
Daft question time, based on your very impressive first ultra: when you run these ridiculous distances, is it non-stop, or do you stop/walk for a bit?
@nobbingsford, as Mogrim says above, there was definitely some walking, certainly in the 2nd half anything with any kind of gradient was walked up, but I tried to keep moving.
I tried to keep stops at aid stations to a minimum. Filled up the bottles, grabbed some food and got on my way. I avoided sitting down as I'd have never got up again! I had one stop where I changed some kit and was there for maybe 10 or 12 mins, but that was the longest I was stationary for the whole event.
Thanks both - one of those questions it seems stupid to ask - but I've never been afraid of asking stupid questions!
So ultras.....maybe one day!
Most of the races I do round here have bits where you end up walking - at least the ones that are actually up in the mountains do. Sometimes it's due to the gradient, sometimes it's the terrain, and it wouldn't be the first time I've had to walk downhill either. The run I did this weekend was "only" 25km, but I probably spent about a quarter/third of that hiking.
Whoever recommended Runderwear, thank you.
Literally saved my bollocks
Their Ultralight shorts are excellent too.
Hey guys. Need to tell someone!
I've been wondering what comes next after my sole focus Alps Epic mtb race in June. Want to focus on running for the rest of the summer after a nice break. Have done a half marathon so was looking at a marathon, but nothing was quite ticking a box for me. Then the Beachy Head marathon appeared in my Facebook feed. Hmmmm...
On today's clubride, I got chatting to a lady who's a very capable runner (3hr12m marathon, 3.45 marathon at the end of an Ironman!). She described the Beachy head marathon to me. "I know those hills!" I exclaimed. I spend a lot of time on the eastern end of the Downs. I love that area. Hell I even go down just to sleep; have bivied at Itford Hill, Long man hill, Friston and Cuckmere Haven in the last year.
Got home from the ride and signed up.
It's in mid October. Perfect. Love that time of year.
Anyone doing the brewdog run to dogtap next weekend ?
Boring as sin route but the company food and beer are great.
Last shake down before I do the celtman support run in a few weeks.
I've been following a marathon plan to get fit for an ultra. More to give some structure for my summer running than anything. Given the hilly nature of the course would I be daft swapping the weekly speedwork for hill repeats? I still have a weekly tempo but lack of hills made me think about getting in some specificity.
@mrsheen<
I would do exactly that.
Can you incorporate your speed work in your long runs? I often do a long run that incorporates a parkrun or similar in the middle and get my speed in that way.
I'd say hills and time on your feet are much more important in an ultra than speed.
Thanks. That's a good idea re parkrun.
Edit: although most near me aren't pancake flat!
They do need to be flat, just got hard at them and you'll get a similar effect.
One of my favourite Saturday runs is an easy 15 miles to Cannon Hill parkrun, 3 miles fast round the course and then 3 miles into the centre of Birmingham for breakfast and the train home. It breaks the long runs up and makes them a little less dull too.
Do need or don't?
Anyway, I'd definitely aim to get some hills in. Ideally you want to train on terrain similar to the race.
Do need or don’t?
Don't, missed the edit window by seconds!
But yeah, focus on hills.
Anybody use Hoka Rocket X shoes? Just ordered a pair for some road action.
Definitely do hilly runs if targeting a long hilly event! You might get away without on a short event but an ultra will hurt you badly, perhaps the descents more than the climbs. Do some running down as well as up.