The Annual Running thread - beginners/ultras/whatever

I'm actually quite looking forward to a winter of just running in the hills and not thinking about the next race!

Wow some fast times in this thread.

Did the Bristol half yesterday got a pb of 134.47, pretty pleased since I haven’t done any running since April.

Would love to get into running properly but every time I start to build up some miles I get niggling problems like shin splints. Might try some park runs next to mix it up. 5k is a nice distance

Had pretty much a week off there, only doing a wee 5k with the wife last monday. Legs been a bit heavy, and my BIL recommended a local sports therapist. 30 quid for a 30 minute consultation, all past injuries etc, then a full hour deep tissue.

**** me that stings a bit.

That was thursday, took friday off, hillwalked saturday and sunday, ran yesterday and fely brilliant. Went out and did a sorta tempo 5k, though never really planned to, just felt great after a mile, only 17 seconds off my PB, then went for  mile cool down which turned into 3 as my legs felt brilliant.

I'll have a few easier runs this week, then it's 2 half marathons and the 10 miler at Dalbeattie hardrock over the next 4 weeks, feeling well placed for them.

I'm sold on the massage now.

Anybody signed up for the Endure24 events?

Doing the Leeds course in June with our local triathlon club, should be very interesting indeed, still have no idea why i said yes!

Also just out of curiosity, has anyone found that running slower say for instance with a pram/buggy this causes some unnatural gait and some serious hip pain? Doesn't seem to have the same effect when running flat out or quicker but if keeping pace with the Mrs, I'm in absolute agony and end up walking.

Simmoz

Jeez No training and 1:34!!

I ran Bristol half , trained my arse off and was over the moon with 1:49:01.

Great event though.

There are some that are obviously like Turboferret and yourself that are genetically predisposed towards being a distance runner......😃

Well not no training at all, have been out on the bike and surfing all summer. A lot to be said for cross training...

Agreed, fantastic event and course. Shame about the weather on sunday

Anyone doing the York 10 mile next month?

genetically predisposed towards being a distance runner……

Or who train very hard....

OR train very hard , are 20kg lighter and 20 years younger..........😉

OR train very hard , are 20kg lighter and 20 years younger……….

I have run nearly 2500 miles this year at an average pace of about 6 1/2 minute miles, so perhaps the training is somewhat of a factor in the weight, but I can't help my age!

Having said that, despite approaching 40, I've PB'd at every distance I've run this year from 800m - marathon, so clearly the training is more of an influencing factor than age currently.

Age isnt just a number but decline doesnt appear to kick in until mid 40's (for distance runners) and I was running 33 min 10ks into my early 40's.

So looking to get myself a pair of trail running shoes as I've started venturing off of the beaten path a bit.  I tend to run on the outside edge of my feet so have been advised to go for a pair of neutral shoes and have a budget of £60.  What should I be looking at?  Usually wear Adidas FWIW.

I changed clubs 2.5<span style="font-size: 0.8rem;"> years ago and I now run with a group of similar ability and pace.  The old club was small and we only had one group, so it was a case of running with whoever turned up at the slowest person pace (usually 10-11 mins/mile). The group I'm in now probably averages 7-7:15 m/m which has in turn given me a good grounding for extra running on my own.  consequently over the last 2 years,similar to Rich (TF) have managed to get pbs across all distances.  I'M 43, and still managing to get a bit quicker although not in the same league as TF or Surfer but I've managed to drop my 10K pb to mid 35s.  Oh yeah, I had a MI and a stent fitted also.</span>

Once your body is adapted to the demands of running you can start to increase the duration and intensity and the times will come.  Also doing marathon training and running the higher mileages gives a great endurance base which also means you can push harder at the shorter distances.

Good luck TF in your marathon, it sounds like you're in great shape.

Training with faster runners is the best thing you can do. In my younger years when I was quite competitive I was often the slowest runner in the group but I wouldnt even have reached the modest club standards I did without hanging on at the back of club runs 2-3 times per week. The group was often packed with internationals at various distances, it "raises all boats"!

I met up with an old training buddy not long ago and we talked about the "good times" (He was a National XC medalist in his youth and a 14 min 5ker) we talked about pre race nerves and he said "never mind pre race, I couldnt eat or concentrate on club training days" such was the anticipation of being absolutely hammered that evening 🙂

Took my nine year old girl out for her first training run last night (she's about to compete in a local cross country race). I run regularly but we kept a steady pace (8.25 mile) however she out-sprinted me in the final 400m - I glanced at my watch and we were on 7 minute pace at that point. The dog was knackered 🙂

I couldn't run for toffee at that age.

Went to the physio last night: I have achilles tendinopothy, apparently (formerly, tendonitis). Had ultrasound etc. and told to limit distance, avoid hills and do some particular stretches. Going back next week for some more "active" physio.

Mikey you may find some info on here ref Achilles injuries. I contributed to a few threads when I suffered from it a while ago. I do recall being skeptical about "some" stretching and I am convinced certain types exacerbate it.

@stayhigh, have a look at the Asics outlet, there were some trail shoes on there last time I looked for that price.

I’m finally going for a hack over QECP at the weekend, Sod the lump, I need to get running again 💃

Officially 22:02 for Aberdeen park run this morning.

Started with mates at back and ran through so ran 5.05km got a pb of 21.32 for 5k

Then rode home.

Time to eat everything.

 I do recall being skeptical about “some” stretching and I am convinced certain types exacerbate it.

I'm not convinced, either. I'll probably mention it when I go next Thursday. However,  there is definitely something tight down there that is reducing the freedom of movement so it needs some work.

Noob advice please!

I started running a year ago, and after a long time out with a back problem I picked it up again a couple of months ago. I’m loving it. I’m up to roughly 6km without walking and enjoy a good 30-35 minutes 4 or 5 times per week.

I'm steadily getting a little bit faster, but truth be told it’s just my lungs holding me back. If I was to remove my headphones I’d sound like I was having an asthma attack. I think I’m at the stage where I could start a half training programme which would include intervals - is this the best thing to improve my CV capacity? Or is there anything else I could be doing?

congrats wallop, sounds like you are doing just fine. Maybe find a local 10k event as a goal and build up to it? Otherwise, just more of the same and the fitness will come especially if you push up the distance but do that gently.  I wouldn't be thinking of intervals for a little while yet.

I'd agree with thecaptain, sound advice.

Are you getting faster? If so, that explains being out of breath. Don't be afraid to slow it down to up the miles, there's something nice about slowing it down and not hammering it, instead just cruising and breathing it all in.

Grand.

Awwww thanks! That’s lovely advice. I’ll just keep adding a little bit each week. I’ve found a 10k to aim for in December and I feel confident I can do it!

That’s the thing though - I’m not running fast so to ‘slow it down’ feels like I’d be walking! 😂

edit - but yes, I’m getting a little tiny bit faster each time.

Sounds like your doing fine then. Keep coming back, update us with your progress, it's an ace bunch on this thread, very supportive and great advice, not the usual STW drama queens... 😂

Makes a nice change! 😂

Thanks - I will stick around.

Sounds good wallop. If you've got a local parkrun that could also be a good opportunity for an occasional benchmark.

I know wallop can’t wait to have a bash at Ashton Court parkrun. 😀

It’s uphill FFS!

So annoyed today - my PB at ParkRun is 24.41 - I’ve done the same time twice now. After a few weeks off I did it again today and thought I’d done okay. Time - 24.42. FFS!!! At 51 I know it’s okay but I am still aiming to get <24mins.

That’s frustrating 😬

It’s uphill FFS

And back down again. 😂

I ran it on my own once - took about 25 mins to get up and 5 to get down 😂

I'm sold on running caps: Went for a run in the pouring rain today (only 5km in 22:30 - see my earlier posts about injuries) and it was like running on a nice spring day**.

** this may be an exaggeration, but you get the idea.

Wallop, I will just echo what has been said on here about having a goal e.g a race to aim for. But beware, 10k is how it starts....

There is a free monthly 10k at a nearby National Trust property which I can use as my first goal. Then the next step could be a nice local half I’ve found for   mid April....

Good weekend of running these last few days. Really nice 10 milers on Friday, one of those run where your legs just feel amazing and you feel like you can go on forever, it was even warm enough to get my top off at one point (in a very quiet part of the canal!). Then a tourist trip to Finsbury Parkrun, a new course and a 21 minute run which again was just plain lovely.

I got around QECP, not at any pace but it was nice to be back out.

I planned a session on Saturday and a 10 miler Sunday before starting training proper this Tuesday. Fitted a floor Saturday and havent been able to walk properly since 🙁

I'm a little bit further on than Wallop but not much. Did just over 20 miles this last week. Couple of 5k's and two longer runs of 10k and 13k. My issue is that my 10k pace isn't that much faster than my 5k pace. Admittedly, the local Parkrun is hilly (in the top 10% I think - similar to Ashton Court) but I'd like to get under 25 mins for it. PB is 26.17. The question is do I now start throwing interval training in once a week and if so, any good suggestions for a drill?

Damn these hilly parkruns! I’d like a nice flat riverside one please, which starts at 11.00am 😄

I’m facing a new dilemma today. I ran my furthest on Saturday - 6km - so rested yesterday on the basis I could go out again today (Monday). However, my piriformis is throbbing this morning and my knee is a bit twingy. My head says I should not run but I’m absolutely gutted! Maybe a fast walk in the woods instead. And if that turns into a little trot, I could see how it goes, right?

Wallop, try this website:

https://the5krunner.com/2017/11/04/parkrun-difficulty-ratings-adjusted-course-times/

You might find a flatter one locally but you might have to get up even earlier ;). Sorts a hangover out, I find.

Lots of stretching and a fast walk if I were you. Maybe a swim instead?

wallop, the Eastville Park pr is much flatter than AC. (I haven’t done it, just going on friends who’ve done both.)

I am not a natural runner, I find it hard work. Aerobically I'm fine but it smashes my legs. I ran GNR run about five years ago but not really done anything since.

This morning entered my daughter into the local winter cross country series and in a act of inexplicable lunacy I got myself a slot as well. I've now got four weeks to get myself into some sort of shape or face a lot of embarrassment.

The question is do I now start throwing interval training in once a week and if so, any good suggestions for a drill?

Definitely do some interval training, the rewards are massive compared to just going out for a run. There are loads of drills out there, but they're all pretty similar: do a warm up, then run hard / gentle trot "n" times, then cool down. The main difference is whether the hard/trot bit is time or distance based, although the end result will be similar.

So given the above an easy starting point would be something like 10-15 min warm up, then 10x(1 min hard / 1 min walk), then 10 min cool down. Your last interval should be of a similar speed to the first, so don't go all out at the beginning! Your warm up could be a gentle jog for the first 10 minutes, then mix in a few short sprints to get the legs going before you start the main part of the workout. If you get to the eighth interval and you're shattered cut the session short.

I’ve had a shite summer. 6-8 weeks out due to sciatica. ☹️ Since end July, only managed a bit of running but nothing major. Decided I’d sort my 5k time down to something respectable. Tried 12 x 400m intervals with 30s recovery between. That was a mistake. 😂

Sorry to hear that DD. Sciatica is a proper bitch. Heal soon!

I've heard that about Eastville, too - looks a nice spot.

Thanks Mogrim. Your suggestion seems easier to follow than some I've seen. To fit around work and family, I often end up going out in the dark, so I think I need to set some alerts on the old Garmin watch. Time rather than distance seems easier. Deep tissue massage tonight though. Niiice.

I cant help thinking that whoever developed that Parkrun comparison tool would have spent their time more wisely training. FFS

Lots of stretching and a fast walk if I were you. Maybe a swim instead?

A swim is a great idea.

Thanks for sharing that link - someone has gone to a lot of effort with that!

Time rather than distance seems easier

Depends where you're running, distance isn't that hard either.  If (for example) you have a nice straight in your local park: you can run the straight hard then jog back to the start. Hill repeats hurt but are also often distance based - run up the hill, jog back down. Repeat 🙂  If it's a longer hill then do it time based - run up it for a minute, jog back.

I'm using minutes here as the interval length as they're easy to follow, not because that's The Law - you could do 2 min on / 1 min off, or 3000m intervals, or whatever.

I'll save the hill repeats for a few weeks time I think. I only thought time rather than distance as it's probably easier to set up on my Garmin watch. The plan is to do one interval session a week, a couple of 5ks and a long slow run of around 12k and see how I am in a month.

When you are running intervals dont worry too much about the distance and the time you take. As long as you test yourself over the same route each time you will measure improvement. Your recoveries should be stricter thats where the benefit comes form.

I like an interval but they are so easy to over complicate. Mine tend to be either "run up that hill, jog back, repeat 10 times" or "run to that tree, job a bit, run to that next tree, repeat". I try to do it so I'm doing the intervals for about 20 minutes with a 5 minute warm up/down at each end. I'm sure I could be more structured but I have to make it easy for myself or I get bogged down in detail. If you have a local football pitch they can be good to use, sprint 2 sides, jog 2 sides, repeat.

The advantage with distance based intervals is that you find yourself running faster to get them over with. 😀

I like structure to training (not for any good reason) so happy to program an interval sesh into the watch and take it from there. Also find it easier to see how much shitter I’m doing over time. 😭

So apparently there's a few interval apps for Garmin Vivactives including one you can programme and set to vibrate so that looks the ticket. Will let you know how I get on.

Just some anecdotal nonsense, that may or may not be of interest.

I started properly running a couple of years ago, joining the local club.  I was doing ok, getting up to doing some tough off road 1/2 marathons in reasonable times.  I then tried to get quicker by doing track work and got injured. Basically plantar fasciitis and also screwing the tendons in my ankle.

Now building back up and my observations are.  Ankle strengthening exercises really help (cyclist don't have strong ankles!)

I now wear a heart rate monitor and do at least 1 slow run per week of apporox 10 miles, never above mid point of zone 3.  This allows me to concentrate on just letting my legs run, rather than them being fatigued all the time.  I now also do at least 1 run per week where I try and raise my hr to Zone 5 in an interval type run, sometimes on the hill section, others on flat. I actually find this harder than I thought I would (legs give up before heart)

I have had loads of physio rehab input and the consensus was do not try and modify running technique to run on the front of the foot. Apparently I am naturally a heal/mid foot striker.  Trying to modify this in 40's does more harm than good apparently.

I am now starting to run quicker than I have before.

The biggest improvement has definitely come from running slower though 🙂

I did the causeway coast half marathon on the 23rd sept, I saw plenty of people from england, scotland etc.

The scenery was outstanding and well worth travelling over for if any of you are interested for next year, they have all distances catered for and it is very well organised, bus transfers etc.

It is a trail running race on mostly singletrack, so my time was well off what I could manage on road, as an experience though it was top notch.

I'll often incorporate intervals into my 12 mile commute.  Started with 1 minute hard, 2 minutes easy, repeat 15 times, and that seemed to be a good session.  However, switching the hard and easy intervals makes it a total killer, and I don't think I've managed more than 12 repeats 😀  Certainly seems to have had an effect though, I've certainly taken my running up a notch with a combination of volume and speed.

If you want to get the most out of your training then the more disciplined and structured you are, the greater the transformation will be.

Too much structure is boring and running should be fun. @Lunge what you are doing IS "intervals" and you would probably get marginally more benefit from paying attention to detail. but wheres the laughs in that, plus you are probably getting 85% of the benefit anyway.

Now Mo Farah on the other hand, every detail is paramount when you are at that level.

The biggest improvement has definitely come from running slower though

Not really. If you are unfit then running slowly will see a disproportionate improvement in fitness as you come from a low base. As your speed and fitness increase the improvements will level out until (in a perfect world) your training effort meets your ability. At that level even your hardest sessions are adding little and really only maintaining your high level of fitness.

Maybe so surfer but coming from a non-rumning background I've improved gradually over a number of years, mostly through running steadily (I don't like to call it slow but it's a very comfortable pace). And I hope and expect to continue to set PBs into my 50s.

Hmmm may have found a new favourite thing for winter.

Night hill running is great fun , no prep and even less clean up.

7.2km in the rain tonight round up and back down meikle tap/hill of fare.

What a hoot.

Need a new headtorch my MK1 gamma with all its zip ties and lackk of light was well out its depth

My non trail shoes were out their depth.

So much fun. No records set but good fun.

Too much structure is boring and running should be fun. @Lunge what you are doing IS “intervals” and you would probably get marginally more benefit from paying attention to detail. but wheres the laughs in that, plus you are probably getting 85% of the benefit anyway.

Now Mo Farah on the other hand, every detail is paramount when you are at that level.

This is 100% true. I know full well that a properly structured and thought out set would give me a few more percentage points. However, I also know I'd spend so long being anal and planned then that I'd never end up actually doing them. A more relaxed approach definitely works for me.

So, the 10k training plan starts today!

Like DD, I'm a fan of the 'Running for Weight Loss' app and today I'm going to start the 10k plan. To start with I'll actually be running shorter distances than I have been recently but it'll be interspersed with walking so I guess it's just getting me used to being on my feet for longer. That's cool - I really don't want to get injured!

Bring it on!

This time last year I did the Ron Hill challenge 'run every day in October' - gutted not to be doing it this year but because I can now run a lot further than 12 months ago I think I'd do myself some damage 🙂

This is 100% true. I know full well that a properly structured and thought out set would give me a few more percentage points. However, I also know I’d spend so long being anal and planned then that I’d never end up actually doing them.

I think it also depends a bit on what you're aiming for and where you are - the first time I signed up for a marathon I downloaded a plan and followed it to the letter, and I'm glad I did. Some of the questions on here are similar to where I was back then - Should I do intervals? When should I do a tempo run? - and I think these people would greatly benefit from following a plan as it takes the guesswork out of it. Once you've got more experience by all means ditch the plan, but I think 3 months of dedication now would reap a lot of rewards in the future.

That's it for me this season. No more events after last week and planning to not run at all for most of October. Having been fairly hard at it since April it's time to recharge a bit. Mmmmmm, beer...

Back on it in November though.

Who else is starting to think of next year's goals? Has to be sub 4 at Jura for me.

Trail Rat; depending on where you living are these days ( used to be near Auchenblae I think?) there are piles of wee gems near Tarfside, Mount Battock, loop round the falls past Loch Lee.

I'm aiming for a 2:45 marathon next spring (which would be a 4 min PB, could be achievable if everything goes perfectly). Got a few 5, 10ks and halves lined up over the winter as benchmarks/training races. Just starting to get back into full running training for the winter basically with the aim of getting into decent shape for the ribble 10 at the end of Dec.

Good luck Captain. The trick will be staying injury and illness free over the winter but also getting plenty of miles in. I would recommend running regular xc races as well.

Who else is starting to think of next year’s goals?

What?? the season is just starting! If you have aspirations for next year then I would recommend you run the xc season.

thecaptain, that is a target indeed! best of luck sir.

Best of luck thecaptain. I think my next aim is to get back to a reasonably swift half-m - precious pb is a shade under 1.40 so I’d like to get back to that. Also, let’s see how close to a 20m 5k I can get.

Like DD, I’m a fan of the ‘Running for Weight Loss’ app and today I’m going to start the 10k plan. To start with I’ll actually be running shorter distances than I have been recently but it’ll be interspersed with walking so I guess it’s just getting me used to being on my feet for longer. That’s cool – I really don’t want to get injured!

I've stopped using that now wallop. It did the job - with a bit of dietary work and the RfWL app, I dropped around 8-9kg from Jan to the Summer - although 1.5 of those has popped back on due to a sciatica and beer fuelled summer. Now I just use online resources to work our interesting interval programmes and just use my watch to do them. One thing to watch out for with the RfWL app is when it tells you to sprint 100% - although I think that’s quite a way into their “programme”. You might want to do a bit of dynamic stretching after your warm-up if there are sprints (worth a quick read-up on these). Sprints can be pretty taxing on the legs and lower back if you’re not used to them. In general though, I found the RfWL app useful - helped with weight loss and kept running interesting, but mostly got me to love running again after a few years of only sporadic activity.

No sprints in the 10k programme, thankfully! I’m not really using the whole app content, just the running progression - I think it keeps me going when I might otherwise stop and walk. 😄

Have you got a particular HM in sight?

Good luck, the captain!

let’s see how close to a 20m 5k I can get.

I'll race you to it Darcy lad! currently at 21.39 on a fairly hilly parkrun course, but I had a mole at the counter from about a mile into it! I'll certainly get below 21 at next attempt, it's just a matter then of seeing how close I can get.

Dalbeattie Hardrock on sunday - 10 miles on the fire roads of 7 stanes route, then Jedburgh half with the good lady at end of the month.

Am at 21.39 on Ashton Court which is 2.5up and 2.5down (I’m not sure I mentioned how much of a bastard the up is before, have I? No! 😬) and 21.07 at Arrow Valley - 2 laps around a lake so flattish. Might go and give Eastville in Bristol a go tomoz - it’s pretty flat I think. Just need to go easy on the FN Beers. It won’t be a pb for sure but haven’t done one in a while.

let’s see how close to a 20m 5k I can get.

This is my winter goal too, 20:21 is PB so at Dudley Parkrun which is pan flat bar an absolute sod of a hill in the middle. Sub-20 must be on!

I'm doing Abingdon marathon on 21st, aiming for 3:40 once that is out the way I will also be aiming for a sub 20 5k.  Last one in August was 21:14.   Not been sub 20 since 2014.

No park run this week for me. I think I'm gonna aim for one a amonth or there abouts.

Riding/pushing up beinn a bhiurd instead.

Stuart I'm out culter way now. Auchenblae was an awesome location for all things outdoor and although I rarely go to the office so can be based a good bit away the wife teaches in the city now rather than at mearns and we value the time to do stuff and not being car reliant over the cheaper houses and a 2hr commute in winter.