The Running Thread Vol 2

[jasonrobertson86]

irish boy said:

Ps I posted this before but if anyone wants a good listen then number 48 on the list is an interview with my coach going from a zero fitness background in 2009 to Irish, British and world champion in 2023 in the 3k, 5k, 10k, 10 mile, half and full marathons. And I think he just took the 1500 record at the weekend.

If anyone is local ish then his coaching is free as he sold his business and does this for the reward and enjoyment. The only ask is that you try your best to stick to the weekly plan and come to one strength class per week.


https://podcasters.spotify.com/pod/show/therunning...

Thanks - always need something for the run.

[The jiffle king]

irish boy said:

Ps I posted this before but if anyone wants a good listen then number 48 on the list is an interview with my coach going from a zero fitness background in 2009 to Irish, British and world champion in 2023 in the 3k, 5k, 10k, 10 mile, half and full marathons. And I think he just took the 1500 record at the weekend.

If anyone is local ish then his coaching is free as he sold his business and does this for the reward and enjoyment. The only ask is that you try your best to stick to the weekly plan and come to one strength class per week.


https://podcasters.spotify.com/pod/show/therunning...

I've not listened but will do. A mate of mine just moved into the V60 category and is now the European indoor record holder at 800m (2:11.xx) and is British 800m and 1500m indoor champion and is going for the European's (and maybe the 800m world record which is within 0.4 seconds of) soon. Looks like he might race your coach

I'm a couple of years older than you and in similiar shape, looking at 17:30 5k times and just ran 1:19 for a half on Sunday. I might copy some of those workouts when I'm finished marathon training

[Smitters]

NaePasaran said:

Morning guys.

Any recommendations for running bags/vests/bladders? Anything I should look out for? Or omit when looking?

Training for a half marathon for end of May which is going well. But now as training progresses I feel i could do with some fluids and somewhere secure for a phone and keys/wallet etc - currently holding my phone which isn't ideal, myabe somewhere to stuff a lightweight jacket in but not sure if thats overkill.

I bought a couple of cheap ones from Tresspass and Decathlon. Initially they seemed to offer great value for money but they're not designed very well, top of the bag rubs against my neck which is irritating as **** and there's alot of bounce/movement in them, buckles fray away at my top too.. Happy to listen to recommendations. They seem to cost anything from £14 on Amazon to £140 for Solomon and everything in between... Thanks.

https://www.wiggle.com/p/salomon-advanced-skin-12-set - Wiggle end of days sale - this is a really good price for an excellent bit of kit if XS is your size.

[ajap1979]

ajap1979 said:

Went away for our yearly Feb holiday in Tenerife and have came down with Bronchitis, which I’m gutted about. Would normally run everyday in the lovely heat.

An update on my woes. Had to go back to the doctors today and have been prescribed another seven days of antibiotics. I've gone from running 40 miles a week to feeling breathless just walking the dog. It's almost ironic because the promise I made at the start of the year was not to get injured, yet I neglected to listen to my body when I clearly wasn't 100%, and I've ended up with an illness that could erase all the progress I made late last year and into January. Consider me frustrated.

[dirtbiker]

Sorry to hear that, hope you bounce back soon!

Final training run of my 5k improvement Runna programme today. Felt pretty good, going to try for a 5k PB (<22min so nothing like as fast as some on here) on Saturday morning. I'm pretty hopeful that will come off and either way I think I'll repeat the programme with slightly quicker targets. Maybe adding in an additional run each week (currently just doing two with a strength session).

[NaePasaran]

Smitters said:

https://www.wiggle.com/p/salomon-advanced-skin-12-... - Wiggle end of days sale - this is a really good price for an excellent bit of kit if XS is your size.

Thanks for the heads up but I'd be nearing XL as opposed to XS unfortunately...





On a completely separate and unrelated point, by chance, with my wireless earbuds slipping out my sweaty ears on day, i have just discovered running without any music/podcasts/radio on and for me, its a much much more enjoyable experience. An hour to two away from tech, no distractions allowing the brain to clear its thoughts, also might be just coincidence but my cadence and lap times are alot more consistent. I guess subconsciously I might have been practically walking during Radiohead, before near sprinting when Armin Van Buren shuffled on.

My longest run yesterday, 8.2 miles. Everything fine except calfs which got incredibly tight, Good progress though, completing the half in May should be do-able with another 10-11 weeks of running to go.

[Rosscow]

I’m another non-tech runner.

Can’t stand it. I just go out with my door/car key, no phone, no music.

Like you say, time to think!

[towser44]

Smitters said:

NaePasaran said:

Morning guys.

Any recommendations for running bags/vests/bladders? Anything I should look out for? Or omit when looking?

Training for a half marathon for end of May which is going well. But now as training progresses I feel i could do with some fluids and somewhere secure for a phone and keys/wallet etc - currently holding my phone which isn't ideal, myabe somewhere to stuff a lightweight jacket in but not sure if thats overkill.

I bought a couple of cheap ones from Tresspass and Decathlon. Initially they seemed to offer great value for money but they're not designed very well, top of the bag rubs against my neck which is irritating as **** and there's alot of bounce/movement in them, buckles fray away at my top too.. Happy to listen to recommendations. They seem to cost anything from £14 on Amazon to £140 for Solomon and everything in between... Thanks.

https://www.wiggle.com/p/salomon-advanced-skin-12-set - Wiggle end of days sale - this is a really good price for an excellent bit of kit if XS is your size.

I've got the 3 litre and 10 litre versions of the OEX ones from Millets/Blacks. Usually use the 3 litre one, which I did for Chester Marathon and training last year but got the 10 litre one recently for London Marathon in April as I'll need to carry a few bits and bobs with me.

Don't really notice they are on my back to be honest and they are good value with the 2 litre bladder included. There's always a sale on or discount code available, paid £12 for the 3 litre one last year and the 10 litre was £18 2 weeks ago.

https://www.ebay.co.uk/itm/335024748322?itmmeta=01...

https://www.ebay.co.uk/itm/335024748328?itmmeta=01...

[Rosscow]

Treated the old legs to a 45 minute sports massage yesterday..... farkin' 'ell the old calf muscles were painful!!! Which was surprising as they haven't been playing up.

Quads/hamstrings soooo much better than before Christmas despite all the running - stretching and conditioning exercises really paying off.

[markh1973]

Rosscow said:

I’m another non-tech runner.

Can’t stand it. I just go out with my door/car key, no phone, no music.

Like you say, time to think!

Agreed - very very rarely run with tech - did when I was training for 100km and going out alone to do 50km trail training runs but even then only listening to podcasts and using bone conducting headphones so still had some aware ness of nature.

I have just started adding interval training into my running again as I know it's a key to getting quicker - hills I don't need to worry about too much as every run I do has hills - the bigger issue is finding somewhere flattish to do the intervals.

I've mentioned before that my eldest son runs at a pretty high level. His interval session from the other day was brutal.

2 mile warm up
2km - 40/30 split - which was 40s at 3:30 km and then 30s at 2:30km
lap jog recovery
10 x 600m (200m jog recovery) - 2:45 to 2:50 km pace
lap jog recovery
1 mile - 40/30 split same a pace as the 2km
2 mile cool down

The Strava run was titled "Time to get serious" and seems pretty apt.

[fiatpower]

I usually run without my phone and music unless it's a long run. Find it a good time to have a think about stuff as i'm plodding along during easy runs and in a hard tempo/interval run i'm usually concentrating on not passing out to pay any attention to music.

[keo]

Has anyone got any tips for better sleep? Supplements or anything?

I have been doing better as I have just been working the early shift. Go bed anytime before 9 and get up at 4:30. I put my phone up around 7 so I stay away from it and watch tv for a bit.

The last two nights I have been asleep before 8:30 Tuesday night I woke up about 1:30 and managed get back to sleep. Last night I woke up at 1:30 and couldn’t get back to sleep. I ended up going for a run at 3:15. I do like running when no one is about and it’s peaceful. However especially with me training for a decent time in my 10k I want as much sleep as possible! I do feel quite tired at work now!

[NaePasaran]

keo said:

Has anyone got any tips for better sleep? Supplements or anything?

I have been doing better as I have just been working the early shift. Go bed anytime before 9 and get up at 4:30. I put my phone up around 7 so I stay away from it and watch tv for a bit.

The last two nights I have been asleep before 8:30 Tuesday night I woke up about 1:30 and managed get back to sleep. Last night I woke up at 1:30 and couldn’t get back to sleep. I ended up going for a run at 3:15. I do like running when no one is about and it’s peaceful. However especially with me training for a decent time in my 10k I want as much sleep as possible! I do feel quite tired at work now!

You having a nightcap? Alcohol doesn't stop me getting to sleep, but seriously disturbs it.

Another thing I've noticed is to have my last bit of food and water 2 hours before sleep, it improves sleep alot for me. Especially the water/drink, stops me getting up for the midnight trip to the toilet.

If there's any thoughts rattling round your brain before bed, try writing them down, especially if its a to-do list for the next day(s).

[keo]

NaePasaran said:

You having a nightcap? Alcohol doesn't stop me getting to sleep, but seriously disturbs it.

Another thing I've noticed is to have my last bit of food and water 2 hours before sleep, it improves sleep alot for me. Especially the water/drink, stops me getting up for the midnight trip to the toilet.

If there's any thoughts rattling round your brain before bed, try writing them down, especially if its a to-do list for the next day(s).

Not had a drink for three weeks! I never sleep well when iv had a drink. Been feeling so much better getting up fresh and getting my run done early as well.

Again I do make an effort to try and not eat or drink close to bedtime. Not got any thought going around either. It’s a strange one! I was sleeping very well for me but it’s rubbish at the minute.

[ajap1979]

keo said:

Has anyone got any tips for better sleep? Supplements or anything?

Honey! Dissolve a tablespoon in a cup of hot water (I normally steep some fresh ginger and lemon too), and drink half an hour before bedtime.

"Honey helps sleep better. This is because honey contains tryptophan which is a hormone that helps relax and send sleep signals to the body. Because tryptophan is an essential amino acid but cannot be produced naturally in the body, supplementing through honey before bed brings many benefits to the body"

[keo]

Thanks ajap. I will try that.

[dirtbiker]

Any tips for attempting a fast 5km? I'm planning to do a 1km warm-up and run along a flat railway line section.

Target pace is 4:20/km which should put me at 21:40 - I'd love to go sub-20 but think I need to put more mileage in first.

Best ever 5km was 21:21 in 2021 - would be great to sneak under that! 4:12/km pace should be achievable based on recent intervals.

Negative splits the best tactic? A couple of 4:20s then drop and go all out for the last 1km?

[Rosscow]

markh1973 said:

Agreed - very very rarely run with tech - did when I was training for 100km and going out alone to do 50km trail training runs but even then only listening to podcasts and using bone conducting headphones so still had some aware ness of nature.

I have just started adding interval training into my running again as I know it's a key to getting quicker - hills I don't need to worry about too much as every run I do has hills - the bigger issue is finding somewhere flattish to do the intervals.

I've mentioned before that my eldest son runs at a pretty high level. His interval session from the other day was brutal.

2 mile warm up
2km - 40/30 split - which was 40s at 3:30 km and then 30s at 2:30km
lap jog recovery
10 x 600m (200m jog recovery) - 2:45 to 2:50 km pace
lap jog recovery
1 mile - 40/30 split same a pace as the 2km
2 mile cool down

The Strava run was titled "Time to get serious" and seems pretty apt.

Errrr yeah that's pretty serious! Some session, that. Impressive.

[smn159]

dirtbiker said:

Any tips for attempting a fast 5km? I'm planning to do a 1km warm-up and run along a flat railway line section.

Target pace is 4:20/km which should put me at 21:40 - I'd love to go sub-20 but think I need to put more mileage in first.

Best ever 5km was 21:21 in 2021 - would be great to sneak under that! 4:12/km pace should be achievable based on recent intervals.

Negative splits the best tactic? A couple of 4:20s then drop and go all out for the last 1km?

Find a flat parkrun and do it there rather than on your own. Always more motivation to start passing people in the final km. I find that even splits for 4k then eyes out on stalks for the last one works best for me

[jasonrobertson86]

keo said:

Has anyone got any tips for better sleep? Supplements or anything?

I have been doing better as I have just been working the early shift. Go bed anytime before 9 and get up at 4:30. I put my phone up around 7 so I stay away from it and watch tv for a bit.

The last two nights I have been asleep before 8:30 Tuesday night I woke up about 1:30 and managed get back to sleep. Last night I woke up at 1:30 and couldn’t get back to sleep. I ended up going for a run at 3:15. I do like running when no one is about and it’s peaceful. However especially with me training for a decent time in my 10k I want as much sleep as possible! I do feel quite tired at work now!

As recommended by a PT in the past. I have ZMA capsules. I longer walk in the evening helps too along with night tea.