MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
LOL at asking others to check out a 45 min video that you've not even watched yourself!
Tell us what it says, then I may have a view.
Not asking you to watch it. Just sharing something I thought might be of interest. Watch it or don't.
Very basic jist though, your training should be at or harder than the intensity you wish to compete at. Never run daily. Easy days are detrimental.
Some of his other content includes a four part nutrition 101 series which starts on the subject of what atoms are made of, mass, inertia, particles, and whether we exist or not.
your training should be at or harder than the intensity you wish to compete at
Thanks. Saved me a few minutes watching that rubbish.
Well that's just a load of complete bollocks then.
Thanks for saving me 45 mins!
The long version: for best performance in sports that are predominantly aerobic, like running more than about 3 mins (don't quibble about the exact number here, it's not vital) the vast majority of your training should be steady work at a moderate aerobic pace (below race pace) with a small proportion of higher intensity work. This has been well established for decades and proves itself year after year in the performance of top athletes across a wide range of sports.
Even that was a lot less than 45 mins 🙂
with a small proportion of higher intensity work
Zatopek?
First couple of runs back after three weeks of #notcovid.
It’s like running in treacle.
Just in case of any interest - I am putting my night fell race on again after a two year Covid break. All funds go the Bolton Mountain Rescue Team and there is a decent p*ss up in the pub after.
https://www.dashers.org.uk/mr-sparkles-dark-un
Zatopek?
Just think how good he might have been if he'd trained properly 🙂
Bit slow off the mark on the Bart Kay video.
Seen one of his videos before…he might be right, might be wrong, not interested as the man’s a condescending d!ck.
Watched a couple of minutes of this video and I couldn’t go any further.
I suspect that exercising for optimal physiological benefits and running speed/efficiency etc may be somewhat different.
What do people recommend as a quick to prepare meal for after a run?
Tend to find im ravenous once back and just want to stuff my face with anything in the fridge.
Looking for healthy, filling options that can be made in 5 mins.
I do like a fried egg sarnie after a run. Must be a runny yolk
Great thread and really interesting read.
I have started running this past year after frustrations with the amount of work travel restricting riding time. It has also been good to get out in the countryside with my wife so all in all a nice change 🙂 A new work colleague also runs a 2:20 marathon and loves a big run in the hills so I am in danger of catching the running bug 🙂
So the question...
Does anyone have any recommendations for a trip away this time of the year for a few days of smallish runs purely for a change of scenery and a treat? Somewhere with some nice 10-20km runs in easy access, decent enough weather and somewhere you can switch off for a few days would be good.
I was thinking of somehwere like Deia, Mallorca and making use of the GR221 route in various directions but I think the elevation changes will be a bit of a killer over my short distances and probably more of a hike. Gran Canaria maybe???
Ta!
@chomp
Brighton will be my first marathon too...
At the moment i'm working back into running.. managing a most weeks to get a half marathon in by running from school drop off, to back home.. Did a 1.44 yesterday which was pretty good after an xmas of booze and sleep!!
Going to try to add 2 more bits in:
shorter and faster runs..maybe interval..
slower longer runs.
Will see how i get on!
DrP
Toasted bagel, half with peanut butter and half with nutella, is one of my regular options for a substantial snack. Though I don't have a post-run snack that often, just have the next meal asap if hungry.
Any random sandwich or food item should do really. Nothing wrong with raiding the fridge!
County XC champs tomorrow anyone? I'm doing Nottinghamshire. It changed venue from Markeaton Park (Derby) to Bulwell Park (Nottingham) on Friday as the former is "waterlogged". Better get my 15mm spikes out.
@finbar, bit further south than you, ours is a little later on the year,
But I bloody love XC.
Mud, nasty hills, questionable timing and course measurement, short shorts, an all out sprint for the line to take that elusive 53rd position and throwing up after you've crossed the line.
I urge anyone on this thread to find a club and do an XC season, proper type 2 fun.
A little more modest than the majority in here, but I bagged the 5k of my C25K attempt a couple of weeks before Xmas. Then gained around 2.5kg and now back on running and shifting that in earnest.
My current loop is 4.35 miles with 494ft elevation gain. I seem to be knocking a minute off every week, currently at 42:15 best time. There is one steepish hill that I feel I am barely no quicker than walking up (191ft in .34mls, strava says 10.4% gradient) that really spanners me.
Aiming for three times a week and can’t decide if I aim for quicker over the same loop, or the same speed over a longer loop…..Or both!
Must be a runny yolk
I see what you did there.
4.35 miles with 494ft is tough going @rockhopper70
I think I'd be aiming to try a different loop, you risk getting very good at a set distance and elevation, mixing things up would be a good thing I reckon.
Just think how good he might have been if he’d trained properly 🙂
Spose he had to settle for being the greatest athlete of the 20c. If only STW was around in the 40's....
But I bloody love XC.
Mud, nasty hills, questionable timing and course measurement, short shorts, an all out sprint for the line to take that elusive 53rd position and throwing up after you’ve crossed the line.
I urge anyone on this thread to find a club and do an XC season, proper type 2 fun.
Completely agree. They are hands-down my favourite type of race, I much prefer XC round the corner of some dodgy park (there's a race in the Met league that goes around Wormwood Scrubs :D) than fell racing or anything really.
The standard is just astounding too. I've placed higher at London marathon than I have at the XC nationals...
Signed up for an ultra as thought it would be quite cool, 47m / 8K feet ascent. Furthest I’ve run is half marathon 6 years ago.
What’s best running vests (equipment carry,15l storage ) for a tall runner 6,3”.
What trail running shoes with some cushioning but predominantly for off road. I run in Brooks Beast on tarmac (heavy / flat footed) lots of cushioning and good support but cumbersome. Off road I use Peregrine - great shoes but no padding for hard pack.
Thanks for any advice.
@bikebob, packs are weird and seem to depend on body type. As a start have a look at the Harrier packs, they're very good, well priced and from a UK independent company. All of their stuff is good in my experience. If not, the Salomon packs are well received but not cheap. Are you sure you need 15l of storage? My last ultra was 45 miles and I had a 5l pack, it was plenty of space.
Shoes again are very personal and will depend on the shape of your feet and the terrain you're running on. Hoka Speedgoat are worth a look, and I like the new Nike Pegasus Trail 4 for less technical trails. Have a look at Innov-8 too, they do a wide selection of shoes for a range of terrains.
The standard is just astounding too. I’ve placed higher at London marathon than I have at the XC nationals…
Absolutely, my best at the National XC has been 107th I think, although I was feeling terrible prior to the race. London marathon - 10th non-elite 🙂
@bikebob if you like the Peregrine I can highly recommend the Xodus Ultra.
The standard is just astounding too. I’ve placed higher at London marathon than I have at the XC nationals…
The depth is incredible in races like the Northern/Southern/National/Inter Counties. Super fast guys at the front then sometimes hundreds coming in within a very short space of each other. I often found it difficult to race as its hard to gauge how well you are running and manage your effort when you have no idea how near (or far...) you are from the sharp end..
@bikebob the Salomon Adv Skin 12 works very well for me at 6'4". Also have the 5 litre one which is great too.
Thx for info on backpacks and shoes, really appreciated. I will check them out. Good to hear input on 5 litre pack, I was advised to go 15 but after bit more research and comments on here,5 is probably a better size.
Thanks all, will keep close to this thread.
Anyone doing Rombald's Stride in early Feb? I recced the first and last thirds on Sat and am still scrubbing the mud off 😀
Good to hear input on 5 litre pack, I was advised to go 15 but after bit more research and comments on here,5 is probably a better size.
What's the required kit list for your race? If it's a summer race and you only have to carry a jacket 5l is fine. I've done other races and there's no way I could fit it all into a 5l pack...
@ mogrim. I must carry jacket, waterproof trousers, spare top, first aid kit, small food and min 1 litre water. Presuming 5 will be ok ??
Ooh Rombalds Stride looks good and local. Unfortunately too far for me at this stage but good to know. Your right about the mud.
I must carry jacket, waterproof trousers, spare top, first aid kit, small food and min 1 litre water. Presuming 5 will be ok ??
5 sounds a bit small TBH. I'd probably get something around the 12l size - there's not that much difference weightwise, and you'll have a bit more flexibility. If you do get a bigger bag you will need to fight the urge to chuck more things in, "just in case"...
I must carry jacket, waterproof trousers, spare top, first aid kit, small food and min 1 litre water. Presuming 5 will be ok ??
5 will be work but it’ll be tight and reply on you having jacket and trousers that pack small. I’d see this as a positive as it means I won’t be able to take more than the minimum. 10 would be more comfortable but you have to be strict in your planning, you don’t need to fill it.
Thx again for info on back packs, will investigate bigger.
Daft Q. If too much space will things bounce around whilst running? I’ve never worn one and prefer not to, but know it’s a must as distance increases.
Absolutely, my best at the National XC has been 107th I think, although I was feeling terrible prior to the race. London marathon – 10th non-elite 🙂
@turboferret tasty! I'm at 365th/89th, so yeah, assuming my placings were comparable with one another, you had a rough day at the XC nats 😉 .
My favourite XC course is Parliament Hill. There's a flat-out 800m up a field at the start as 1500 runners all aim to fit through one five-bar gate-sized gap without being held up, then the race 'proper' starts with your HR already maxed out.
Daft Q. If too much space will things bounce around whilst running? I’ve never worn one and prefer not to, but know it’s a must as distance increases.
Nah they don't bounce around much. I have a 10l bag and rarely run with it full and it doesn't bounce around.
Well after years of very much dabbling with running having trained quite seriously as a kid I've bit the bullet and entered my first half marathon. Want to do a half and then a full for years but never quite found the motivation. Went for a couple of around NYD and felt really good so bit the bullet.
Sheffield Half so quite lumpy but I live in the city so finding hills to train on is just a case of opening the front door. So, 3 months to prepare. I have a training plan and have been sticking to it so far and still feeling better than I have done in many many years.
Fingers crossed I can make it round - I'll be delighted with anything under 2.30 and still very pleased if I manage to run the whole thing.
If too much space will things bounce around whilst running? I’ve never worn one and prefer not to, but know it’s a must as distance increases.
Generally they have straps on the side you keep things in place, you just tighten them up or loosen them depending on how much you're carrying.
BTW while I'm usually a Decathlon fanboy, I don't recommend their trail backpack. I got one a few months back thinking it would be ideal - 10l capacity, which is perfect for winter runs (when you carry more crap); 1l water bladder; lots of well placed pockets; and comfortable. On paper it's perfect, and when I tried it on in the shop it seemed great too. Unfortunately in practice it bounces a fair amount on the downhills, and if you use 500ml softflasks in the chest pockets it's even worse. Fortunately it was relatively cheap, but still annoying.
(Following on the reviews and targets thing...)
I had a relatively poor year of running last year, but didn't have a major running event in as a target so it was back to basics, with shorter orienteering events etc. Only bigger running event was the OMM in October, and due to lack of fitness on my part and a chest infection on my teammates, that ended up being two solid hiking days rather than much running.
2019 - 17 runs, 141km, 3540m ascent, total time 19:41:58
2020 - 50 runs, 402km, 8667m ascent, total time 50:52:12
2021 - 68 runs, 901km, 24669m ascent, total time 135:51:03
2022 - 43 runs, 450km, 13950m ascent, total time 67:56:32
After the doldrums after my A-race (Itera expedition race) I've joined a running club so it should - barring issues - be at least one run a week with them, plus parkruns, events or longer runs at weekends. I've got a couple of local XC league events coming up for them as well, I'm entered for the Great Lakeland 3-Day in early May so that's three good days in the hills that I need to get sorted for early in the year. After that, maybe the KMF 25km Trail Run in late May, another Adventure Race (Itera-lite) in July and maybe The Lap ultra in September. I'm not a speed merchant like Lunge and others on here so it's choosing long fun stuff to keep me interested.
Re: Packs - I switch between a small Mountain Hardwear vestpack (that they don't make anymore, which is a massive shame) and a couple of older Ultimate Direction vestpacks (Mountain vest and FKT pack). None of them bounce too much, all have good cinch-down straps and work fine with bottles and food in the front.
@turboferret tasty! I’m at 365th/89th, so yeah, assuming my placings were comparable with one another, you had a rough day at the XC nats 😉 .
@finbar yes, it wasn't an amazing run, and when I got home I discovered that the covid test that I had taken that morning was in fact positive 😮 I probably should have waited a bit longer to wait for a 2nd line....
my running last year was pretty abismal. The odd run here and there but nothing focussed.
So I've signed up for the Scaffel skyrace in June as a kick to getting my act together. 40km/2800m of climbing, then all going well there i'll pick some ultra later in the year.
First dropping the christmas weight and some base training!
@bikebob, I'd second avoiding Decathlon packs, they're OK and no more.
Bounce has never been a problem for me, I suspect it could be if you had heavy kit and/or packed badly, but some care in loading up and you'll be fine.
You also need to decide if you want water in the front in flasks or in the back in a bladder. I very much prefer for the former as I find a drink more, it's easier to refill and it bounces less. Others may have different views.
As someone who mainly ran shorter distances on track road and Xc I am tempted to do a long event before I am pretty much too old... (58) I fancied doing "The Lap" in September. 47 miles but not overly difficult in Lakes terms but does look scenic. Anyone done it??
I'm in the third week of a 16 week training plan for the Manchester Marathon.
Christ... I'm seriously bored of running in the rain 🙁
I don't normally mind it but I reckon the majority of my runs I've ended up piss-wet-through.
@simply_oli_y - that Scafell Skyrace looks really good.
@surfer - not done it, but am entered for September now. The Sep anticlockwise Lap is reportedly slightly harder than the May clockwise route, but they both look manageable.
@surfer - Unfortunately, it clashes with a trip to france, othwerise i'd have been entering the Lap too. Will probably enter the May 2024 event
Another for Septembers Lap. Typical run for me is 5 miles 2/3 times a week. Missed the 100 days to Xmas challenge and decided now or never. Past mid 50s and needed a challenge and Lap looks a great intro to an ultra and should have great scenery. Paid my money so I’m in.
Thanks again to all the for advice, really appreciated.
Early days but half marathon training going well. Not felt this good running for many years and so far I have been out as per my schedule regardless of the weather, work and anything else that would usually cause me to stay in on the settee 🙂
Be interesting to see how the whole thing pans out over the coming weeks and very much looking forward to more spring like weather to enjoy it all in!
Snowdonia Marathon - I know a few have done it on here.
What are your experiences of it?
Snowdonia Marathon – I know a few have done it on here.
What are your experiences of it?
@chuckmorris,
Incredible event, the best marathon I've done. I did it last year and am in again for this year.
Clearly not a PB course, but the scenery is stunning, great support on the road and just a really good atmosphere.
Just save something for mile 22...
@dannybgoode glad the training is going well, I did the Round Sheffield Run on Sunday and it was bloody excellent. Well worth signing up for the summer edition I would say. Half marathon(+ a bit) but with an interesting format.
Was proper boggy on Sunday in places but everyone seemed to be having a whale of a time.
Trying to maintain a bit of momentum this year as various illnesses took me down last year - that being said child 2 is due in May so...
Moat of the race vests are made of stretchy mesh and have some sort of bungee system. The only benefit I can see is a minor weight advantage in going down a size. I have the Montane VP12 and regulalry run with very little in the main section, but also ran with it carrying the kitchen sink, the Salomon's are probably the same. So if you only want to buy one race vest, go bigger.
Salomon are probably the best, the Montane Gecko is OK, but there's a few things I'm not totally happy with, it has a few pockets that are too small to be of use, and the straps on the front are a little feeble and fall off, although they may have changed the design, or will send you better ones aftermarket. I'd definitely go to a shop and try some on, think about all the pockets, big / medium stretchy ones are better than small ones. Think about how they'll work if half full, unless you've got lots of money and can afford multiples.
Bottles at the front are easier to refill than a bladder, its also easier to know how much water you've got left.
As a part-time runner, I'm not expecting a great result but I'm just going to put out here that I've entered the Great Wilderness Challenge this year.
https://www.greatwildernesschallenge.info/
Well outside my comfort zone, but it takes place in August, so I've time to train for it. I'm hoping the scenery will distract me.
Have just entered that Great Wilderness Challenge too, 25 mile run.
Need some motivation to up my running this year and to actually push myself. Had a look on Strava and last year I managed a grand total of 285km over 21hrs. Did manage 17th in the 7 Reservoirs trail half marathon in the Pentlands with a time of 1:39 so was pretty pleased with that, but not run anything over 21km before.
I'm treating it as a fast walk!
@ElectricWorry - thanks for that. Looks properly good that and have registered for updates for the summer one. Would give me a couple of months recovery and then training after the half.
Looking at the full marathon round Langsett in September too. It's beautiful round there and the course reasonably flat for the area which for my first full is ideal.
Smashed out another training run tonight and felt really good. Pace picking up slowly. Just got to keep on track, stay injury free and avoid Covid. The half is the day before my birthday and me, my birthday and Covid have not got on in the past - it having ruined all three that have been in the pandemic era!
https://live.opentracking.co.uk/spinerace23/
Various races along the Pennine Way start this weekend - you can dot watch using the above link.
Well i've been off the running for the past 10 days due to my left hip REALLY flaring up after a 20k run 10d ago... FFS... literally unable to even jog without pain...
I'm sure i jsut need to stay off it (running, that is) adn munch NSAIDS, but gonnas ee a physio to see if they suggest anyhting else...
I've 2 halves and a full marathon coming in the next 3 months, so REALLY need to be running again!!!
DrP
100th parkrun (175 volunteer credits!) and XC this Saturday, I have never ran in worse conditions, driving rain, ankle deep mud and freezing cold...I absolutely loved it.
What I hadn't anticipated was that it would properly wipe me out for the rest of the weekend. Sunday was meant to be a long run of 16 or 17 miles, but I had to bail after 10 as I was so shattered.
Still over 60 miles for the week mind you.
How was everyone else's weekend?
Side effects of joining a running club - I'm racing a Cross Country race on Sunday!
I was a county champion in schools XC, however that was 20-something years and several pies and beers ago. I am not expecting great things...
i reckon you could probably beat a few school kids again, TBH...GO FOR IT!!!
DrP
Got to love XC @pyro.
Do I? Is that mandatory?! 😉
I suspect I will spend an hour blowing out of my backside and trying not to cry. Type 2 fun....
Anyone got any suggestions for some microspikes for icy trail runs? Been meaning to get some for a while now but as with all this stuff there's a pretty broad range to choose from
@DougD I've got some Kahtoola ones, got them from Climbers Shop in Ambleside. They are super grippy on sheet ice or compacted snow. They've lasted well, think this'll be their 5th winter. Easy to put on and not too bulky.
https://www.climbers-shop.com/snow-and-ice/walking-spikes/kahtoola-microspikes__10905468
Kahtoola Nanospikes generally worked well for me. Seemed a bit more stable and with fewer pressure points (inside the shoe) that the larger spikes. Downside is that they probably don’t grip quite as well.
@lunge - Congrats on the 100th parkrun!
They're the kind of XC conditions I endured at school, I hated it. Now I think I would quite enjoy that.
For me 53 miles for the week, the most I've ever done. My legs are tired!!!
Week 4 of my 16 week plan for Manchester.
Is there a STW Runners Strava group? It would be good to see what folks are racing and mileage that they're putting down.
@dannybgoode - I did the Sheffield half last year. It's a great event but a hard one! The pull out of the city and all the way up to Ringinglow is a long one. Just keep plodding away and the top comes eventually. Worth running a few longer descents at quickish pace if you can too. Most of my running is on the moors above Sheffield at a slow but steady pace and I found the climb up ok (ish!!) but coming back down Eccy Road at race pace was really hard on the legs. Water stations are crap - loads of plastic bottles and the bins are way too close to the station itself. So if you sip a small bottle of water for while then you've just got to leave it at the side of the road. They have a clean up crew but loads got chucked into the verges and over fences etc - very poor.
I think round sheff summer entries goes live this sunday - I'm entering this year.
Oh, and isn't the Langsett marathon just multiple laps of the same course? I think I looked at it once and didn't fancy running 4 or 5 laps of the same loop - even though it is a nice area!
Bins are always way too close to the water stations, annoys me off that organisers never seem to understand this. I just drop my bottle on the pavement. Only happens at Mancs marathon (basically the only race I pick up water) and there's a big cleanup crew but still, why do they do this? I can't possibly drink sufficiently in the available time.
When I did the Fort William marathon I just slowly drank the water between drink stations, dumping the empty and picking up a fresh one. The whole disposable water bottle thing needs outlawed anyway.
@thecaptain I've wondered this too, about placing bins so close after water stations. Thinking about it, perhaps they expect people to walk for a short while to drink (I know I find it really hard to drink from anything other than a sports bottle whilst running).
The other thing I suppose, is that they'd need an awful lot of bins over quite a distance to accommodate everyone's different drinking rates.
I've not really thought this through until now, but it does seem to make a bit of sense now that I have!
If I knew there was going to be a bin maybe 500m after the water station then that would surely satisfy a large majority of runners. That gives 2-3 mins drinking time, and still only a short carry if you don't need that long.
But as I said, for an event that size they are sweeping the whole course anyway, perhaps it just isn't a big deal for them.
I dont often listen to running podcasts I find almost all of them inane, repetitive or just silly (even though I am an enthusisastic runner...) but this one is excellent and its not just because Tony is a clubmate and friend of mine. I can really recommend this episode (not listened to any other episodes)
A month down and how's everyone's running going?
I've steadily upped my distances and slowly getting to the point of comfortable.
Now my average weekly distance (50-60km) is more than my entire 2022 distance!
Hastily entered Glentress 1/2 trail marathon for later this month, and awaiting entries to the Ben Nevis Ultra (part of Glencoe Skyline weekend) to open tomorrow alongside some scottish fell races.
I'm slow. Piling up decent miles, but wondering if I'm going to manage a decent time in the marathon. Did manage a half-decent parkrun last weekend and I've got a list of possible races over the next few weeks (10k/HMs) to test myself.
Will be looking to WAVA tables rather than absolute time to gauge myself!
Set myself a target to run at least 3 miles every day in Jan. Carried on into Feb and am on a 36 day streak with 175 miles ran. Just trying to create good habits.
I ran a PB on Sunday! My first at any distance since, believe it or not, December 2015.
10km in 33m2Xs.
I have another roll of the dice coming up at Trafford 10km on March 5th. I am going to go for sub 33m.