The Running Thread

[trooperiziz]

E65Ross said:

trooperiziz said:

If I wasn't such a pussy, I'm sure I could run the whole thing, or at least only stop once.

It'll come with a bit more work and training. Well done on reaching your goal. Now aim for sub 32 or something by the end of the year!

Thanks, not quite the same level as you guys though

My next goal is to run the whole thing without stopping, and see what time that brings.

[trooperiziz]

35:04 according to the parkrun results, dammit!

[lost in espace]

We had our local annual relays on Thursday evening in Stevenage. After the first leg someone collapsed. Then somebody else did too, luckily second person seemed ok! Turns out the first guy's heart had stopped, they gave him CPR and used a defibrilator for ages, then the ambulance and police appeared. Race cancelled, we all went home thinking he was dead. They managed to get his heart going after half an hour, he came around and was upset he had caused the race to be cancelled!

[E65Ross]

Running is going well (all things considered) for now, and I'm planning on somewhere between 10.5-11 miles this evening with a friend.

Unfortunately, I'm due to have 2 wisdom teeth removed tomorrow morning bright and early and I know they say you shouldn't do hard exercise for a while after so I'm planning on getting up early just to run around 4 miles beforehand. I'll feel tired as it's going to be about 12 hours after tonights run but I'm sure I'll live.

Sickness has been good this week, I was sick Tuesday but wasn't sick again until this morning which seems quite positive. I've got my date for my gastroscopy which is next Wednesday. I know it'll show exactly what the last one did, mind!

[anonymous-user]

Help! I've lost the running bug

A bit of background:
Last October I had a chest infection which meant no exercise for 2 months
I was getting into decent(ish) shape around Easter but then got a cold
Since then I've really struggled with training-I just don't seem to be getting fitter with any training and as a result my motivation is so low right now for any type of training!

I did a 5 mile road race recently and ran a rather pedestrian (for me) 34:25-I've split ~30 mins for 5 miles in a HM- and I was in real difficulty breathing wise (I'm asthmatic too!). I've not run since-another 2 1/2 week layoff!

Is there anything in particular that people have found helps them get back into it after a long layoff? I think I might be a bit better in a few weeks as I'm moving sites with my job and can get out straight from work there but right now there's no motivation for me!

Please feel free to say MTFU if that seems to be what's needed!

[E65Ross]

cookie118 said:

Help! I've lost the running bug

A bit of background:
Last October I had a chest infection which meant no exercise for 2 months
I was getting into decent(ish) shape around Easter but then got a cold
Since then I've really struggled with training-I just don't seem to be getting fitter with any training and as a result my motivation is so low right now for any type of training!

I did a 5 mile road race recently and ran a rather pedestrian (for me) 34:25-I've split ~30 mins for 5 miles in a HM- and I was in real difficulty breathing wise (I'm asthmatic too!). I've not run since-another 2 1/2 week layoff!

Is there anything in particular that people have found helps them get back into it after a long layoff? I think I might be a bit better in a few weeks as I'm moving sites with my job and can get out straight from work there but right now there's no motivation for me!

Please feel free to say MTFU if that seems to be what's needed!

Welcome to my world! Ages ago I had plantar fasciitis, put me out for 4 months when I was in good shape. Started running again and felt so slow. Few months later get sick, vomiting daily for 4 months. That stops. Start running again and really get back into it. 4-5 months later get a toe injury which puts me out for 6 weeks. Start running again and a few weeks later my sickness comes back and here I am today!

I've found I've just slowly been building the miles up and throwing in the odd bit of speed and just enjoying it. I am trying to get back into it. I remember whilst I didn't get back into great shape, back in Feb this year I was in sub 18 5k shape which was after just 5 months training after almost a year off. I remember I was enjoying it so much again, so now I know if I can continue I'll get back there (and better) and enjoy it again.

So, MTFU

[E65Ross]

Oh, and Cookie.... Just try to remember some random phrase which often helped me when I found a few sessions really difficult....

The feeling you get after a bad run or session is always better than the feeling you get wishing you had gone out for a run.

I used to find the early morning runs tough but I kept saying to myself I've NEVER come back thinking "I wish I didn't do that"

[grumbledoak]

My first 10k in under 60mins this morning!

What is 286ft a elevation gain in the scheme of things? Not much, I presume.

[Lotus Notes]

grumbledoak said:

What is 286ft a elevation gain in the scheme of things? Not much, I presume.

100m positive is worth 1km, it will also get you on your toes!

[EdJ]

I ran every day whilst on holiday in the South of France. Very hot, very hilly, and frankly exhausting. It seems to have paid off though - I did an early morning 10k this morning and was almost two minutes quicker than my previous few similar runs.

I'm now wondering whether it's time to really go for another parkrun PB...

[E65Ross]

lepetitoeuf said:

Lotus Notes said:

100m positive is worth 1km, it will also get you on your toes!

So, you mean 100m climbing is like running an extra 1k on the flat?

I'm not sure I agree with that. It certainly wouldn't add xx minutes onto a runs time that equates to 1km, IMO.

[MC Bodge]

lepetitoeuf said:

Does anyone else use Strava for running? My runs go across from Garmin by default, but I don't look at the leaderboards very often, however I noticed there seem to be quite a lot of 'runs' on there that were perhaps bike rides.

Yes. I've wondered the same thing about some of them too.

It would be fairly obvious to me if I'd made that mistake myself though.

[MC Bodge]

Having decided that I'll never be ready for a race, I've bitten the bullet and entered a 10K with only 2 weeks to prepare. I can cope with the distance and have been doing a bit of fartlek and intervals over the past few weeks.

I've found a 2 week (or should that be "two late"?) 10K programme on Runner's World and am now following it -Does it seem reasonable?

I did the 6 x 3min run/2min rest (slow running) intervals with warm-up and cool down this morning, which happened to take 10.2km in 51 minutes.

I'm hoping to complete the 10K in the low-mid 40's as I did manage just under 41minutes for my previous attempt a few years back by just 'going for a run' of 5-10K 3 times a week (and some road and mountain biking), although I may now be just past my 'prime'.

Any advice other than "run fast"?

Edited by MC Bodge on Tuesday 5th August 18:44

[Lotus Notes]

lepetitoeuf said:

So, you mean 100m climbing is like running an extra 1k on the flat?

Yes, this is from doing a fair bit of trail running...Although I run I'm a bit slower downhill. I've lifted this from an article on the physics of running:

Equivalent Kilometres

According to the Scouts, the way to calculate the equivalent kilometres done when an elevation change take place is for every 100m of elevation gained, it’s equal to an extra kilometre and for every 150 meters of descent with a gradient of 20%+ an extra kilometre. Now you may be wondering where the rational for this is. It has to do with gravity (9.8 m/s/s) which if you round it is 10 and multiplied by 100 gives you 1000. That is to say for every 100 meters you go up, you need about the same amount energy to go 1000m flat out, or conversely, it takes you about the same amount of time to gain 100m in elevation as it does to cover 1000m straight.

The Equation

The simple equation is: 

Total kilometres + (elevation gain in meters / 100) + (elevation loss at 20% gradient / 150)

[trooperiziz]

MC Bodge said:

lepetitoeuf said:

Does anyone else use Strava for running? My runs go across from Garmin by default, but I don't look at the leaderboards very often, however I noticed there seem to be quite a lot of 'runs' on there that were perhaps bike rides.

Yes. I've wondered the same thing about some of them too.

It would be fairly obvious to me if I'd made that mistake myself though.

If you are doing a mass import into strava, it's not that clever in recognising the types and easy to miss some that are marked wrong.

[trooperiziz]

lepetitoeuf said:

trooperiziz said:

MC Bodge said:

lepetitoeuf said:

Does anyone else use Strava for running? My runs go across from Garmin by default, but I don't look at the leaderboards very often, however I noticed there seem to be quite a lot of 'runs' on there that were perhaps bike rides.

Yes. I've wondered the same thing about some of them too.

It would be fairly obvious to me if I'd made that mistake myself though.

If you are doing a mass import into strava, it's not that clever in recognising the types and easy to miss some that are marked wrong.

I've also just had a look on the Garmin 'segments' section for the first time, it's also awful! The 1 mile segment I hit on my Thursday run last week has a top 20 on the leaderboard all with sub 3:30 min/mile pace .

I hit 85kph according to runkeeper the other week

[ewenm]

PB on the run-commute from Bristol Temple Meads to Filton today - first time sub-40 mins for the approx 5.5 miles, mostly uphill, with a rucksack, starting at 6:45am

Not entirely amused by the lack of hot water in the showers at work though although it isn't as bad as when the hot water fails in winter.

[MC Bodge]

MC Bodge said:

Having decided that I'll never be ready for a race, I've bitten the bullet and entered a 10K....

....I've found a 2 week (or should that be "two late"?) 10K programme on Runner's World and am now following it -Does it seem reasonable?

I did the 6 x 3min run/2min rest (slow running) intervals with warm-up and cool down this morning, which happened to take 10.2km in 51 minutes.

I'm hoping to complete the 10K in the low-mid 40's...

Any advice other than "run fast"?

Anybody? Cheers

[ewenm]

MC Bodge said:

MC Bodge said:

Having decided that I'll never be ready for a race, I've bitten the bullet and entered a 10K....

....I've found a 2 week (or should that be "two late"?) 10K programme on Runner's World and am now following it -Does it seem reasonable?

I did the 6 x 3min run/2min rest (slow running) intervals with warm-up and cool down this morning, which happened to take 10.2km in 51 minutes.

I'm hoping to complete the 10K in the low-mid 40's...

Any advice other than "run fast"?

Anybody? Cheers

Two weeks is too little to make any real difference to your 10k time. The best way to perform as well as you can is to get a decent estimate of your genuine race pace and run accordingly. That's much easier said than done of course. How far were you going in your 6 x 3 min efforts? And was each effort approximately the same distance?

From that you should be able to get an idea of your probable 10k pace. The key thing in the race is not to go off to fast. Stick to your planned target pace (assuming it is realistic!) and be strong in the second half.

If you can post your distances for the 3 min efforts and your perceived level of effort doing them (i.e. were you flat out, were you holding back, could you have done 4 more or was the last one worse than the others) we might be able to help with an idea of realistic pace.

[MC Bodge]

ewenm said:

If you can post your distances for the 3 min efforts and your perceived level of effort doing them (i.e. were you flat out,:

From what I can read off Strava, I was covering around 700-800m, probably 750m in each interval.

I was going quick, trying to maintain step rate, but not sprinting. fairly consistent in distance,although my speed was a bit up and down as I was running solo on pavement through suburbia, not on a track with a group. I could have done more reps, but not maintained it for the whole 10K solo.

Cheers

Edited by MC Bodge on Thursday 7th August 10:52