The Running Thread Vol 2
Discussion
Did anyone else do Chichester 10k yesterday?
49:26 on my watch, times not published yet - 15 sec PB, but a bit disappointed as I was hoping for sub 49
I know it's not terribly fast but is tolerable for my age!)
On the other hand it was windy and I had woken up at 2am with cramp and had to hop round the bedroom trying not to scream and wake everyone else up, so started the day feeling like someone had been kicking my calf and was reasonably pleased to run it at all - I was taking it slightly easy at the beginning to see if it would hold up.
Good news for next year is that the route's changing, it sets off round country lanes and finishes with a lap of Goodwood, I might start a new club for people who have run and driven the circuit!
49:26 on my watch, times not published yet - 15 sec PB, but a bit disappointed as I was hoping for sub 49
I know it's not terribly fast but is tolerable for my age!)
On the other hand it was windy and I had woken up at 2am with cramp and had to hop round the bedroom trying not to scream and wake everyone else up, so started the day feeling like someone had been kicking my calf and was reasonably pleased to run it at all - I was taking it slightly easy at the beginning to see if it would hold up.
Good news for next year is that the route's changing, it sets off round country lanes and finishes with a lap of Goodwood, I might start a new club for people who have run and driven the circuit!
Longleat 10k for me - hilly course and traffic chaos on the way in and out. I think the entry limit needs to be reduced as the race feels too big for the venue now. Felt tired and unfit but still got 2nd in something just under 35 mins. The run to work this morning was helped by storm Imogen but the legs are very tired!
Edit: time was 34:41 which is 6s faster than 2013 when I won it. There were 811 finishers then, 1500 yesterday, hence the traffic issues.
Edit: time was 34:41 which is 6s faster than 2013 when I won it. There were 811 finishers then, 1500 yesterday, hence the traffic issues.
Edited by ewenm on Monday 8th February 11:16
MC Bodge said:
I have a 10K race in 4 week's time.
The road back to race pace is continuing, although i'll hoping for sub 45 rather than sub 40 this time as I've not run much and not more than 6.5K since Oct.
I had a minor setback last week when I started getting patella tendon pain. I suspect that it had been brought on by jumping during fairly large numbers of burpees...as cross training to avoid over-use runner injury....
Anyhow, taping and a lot of stretching and foam rolling appears to have helped a lot.
It's not getting better. The road back to race pace is continuing, although i'll hoping for sub 45 rather than sub 40 this time as I've not run much and not more than 6.5K since Oct.
I had a minor setback last week when I started getting patella tendon pain. I suspect that it had been brought on by jumping during fairly large numbers of burpees...as cross training to avoid over-use runner injury....
Anyhow, taping and a lot of stretching and foam rolling appears to have helped a lot.
I'm unable to do the rehab whilst maintaining 10K training.
That willl be Yet another race start failure for me then....
Just started back after a knee injury that I picked up last April, I was running well at the time so frustrating , 42min 10k ,and 1hr 40 half Marathon , im 58yrs old , have a active job,I have been doing a bit of cycling to try and keep some level of fitness during injury, could any body tell me what percentage of fitness I would have lost during the last 10months or so. cheers
A very crude way to view fitness is that we roughly lose it twice as fast as it takes to accrue (speed generally goes first, followed by endurance). Also depends on how long it took to gain the fitness in the first place; somebody who's been running for several years and takes 10 months off would lose relatively less compared to somebody who's only been running for a year or two.
Heading out on my first run in three weeks following rest for shin splints. Managed average rehab, but hopefully an easy run and no pain will be the result.
ETA - f*cking lunchtime meetings. I'll try again today (Weds). Bet it's not blue skies like yesterday though.
ETA - f*cking lunchtime meetings. I'll try again today (Weds). Bet it's not blue skies like yesterday though.
Edited by Smitters on Wednesday 10th February 09:13
Need to pick some of the marathon vets' brains about long training runs.
I've got my autumn race on October 9th and I've planned to complete my longest run roughly 3 to 4 weeks prior. The distance will be 23-24 miles at typical long run pace with a sprinkling of target marathon paced miles.
Looking around at race listings, there are sod all 20 mile races in the autumn, whereas there are plenty in the spring as part of build-up to London and other spring marathons.
I have however seen the Wolverhampton Marathon (almost on my doorstep) is on 5 weeks prior to my target race... Now the question I have is would a soft attempt at a marathon a couple of weeks beforehand hinder more than it would help? The basic plan I'm questioning is would it be a viable long training run option if I covered the the first 2/3 miles at a ridiculously easy recovery pace, and then ran the remaining 23/24 miles at long training run pace? I've no problem covering 23/24 miles on my own as a solo training run, but it'll be a slog and given the choice, I'd rather run it in the company of others for that length of time.
Many thanks!
I've got my autumn race on October 9th and I've planned to complete my longest run roughly 3 to 4 weeks prior. The distance will be 23-24 miles at typical long run pace with a sprinkling of target marathon paced miles.
Looking around at race listings, there are sod all 20 mile races in the autumn, whereas there are plenty in the spring as part of build-up to London and other spring marathons.
I have however seen the Wolverhampton Marathon (almost on my doorstep) is on 5 weeks prior to my target race... Now the question I have is would a soft attempt at a marathon a couple of weeks beforehand hinder more than it would help? The basic plan I'm questioning is would it be a viable long training run option if I covered the the first 2/3 miles at a ridiculously easy recovery pace, and then ran the remaining 23/24 miles at long training run pace? I've no problem covering 23/24 miles on my own as a solo training run, but it'll be a slog and given the choice, I'd rather run it in the company of others for that length of time.
Many thanks!
Edited by Cybertronian on Thursday 11th February 08:55
Cybertronian said:
Need to pick some of the marathon vets' brains about long training runs.
While not a marathon vet, I used the Cardiff Half as a long run, and did five miles beforehand. It was quite an early start, but having the race environment and support with extra mileage in my legs. Might be an option?Edited by Cybertronian on Thursday 11th February 08:55
Not sure if anyone has any tips for me or it's just "one of those things"... but I've been running for years, entered a bunch of 5k and 10k races, run relatively regularly (normally twice a week - 7.5k one lunchtime and 10k at the weekend) and enjoy most of the runs I go on as they are a mix of roads, off roads, flat, 'hills' (I'm in Norfolk), etc. I’m fairly healthy at 76kg and 6’4, 34 years old.
The problem is that I'm slow and just not getting any faster. For example yesterday I ran a 7.5k route at 5:06/km pace but according to Strava my PB for that route was back in June 2014 at 5:00/km. My 10k PB is 52:06 from January this year but that puts me down in the lowest placed finishers for my age and I just can’t understand what I’m doing wrong.
I’ve tried running up and down hills, slow km then fast km, but since glandular fever 18 months ago I can’t seem to push hard the second time.
So, does anyone have any tips on how I can increase my speed? Whenever I look at my watch and decide I need to run faster it works for a few hundred metres but then I fall back down to my usual cruising pace.
The problem is that I'm slow and just not getting any faster. For example yesterday I ran a 7.5k route at 5:06/km pace but according to Strava my PB for that route was back in June 2014 at 5:00/km. My 10k PB is 52:06 from January this year but that puts me down in the lowest placed finishers for my age and I just can’t understand what I’m doing wrong.
I’ve tried running up and down hills, slow km then fast km, but since glandular fever 18 months ago I can’t seem to push hard the second time.
So, does anyone have any tips on how I can increase my speed? Whenever I look at my watch and decide I need to run faster it works for a few hundred metres but then I fall back down to my usual cruising pace.
FunkyNige - IMO you need to do reps at shorter distances.
Replace 1 of your runs with reps - try 1k at target 5k pace or faster, 1 or 2 mins rest or recovery jog and repeat 4 more times.
Also try other distances at a faster pace 500m, 2k, 3k, anything other than trying to do the full 5 or 10 at a faster pace.
The point is to teach your body what it's like to go at faster pace, it's like learning anything you can't do it all in one go, you have to learn a bit at a time, then put it all together.
The speed for 5 or 10k will come when you've learned to be faster at shorter distance.
Replace 1 of your runs with reps - try 1k at target 5k pace or faster, 1 or 2 mins rest or recovery jog and repeat 4 more times.
Also try other distances at a faster pace 500m, 2k, 3k, anything other than trying to do the full 5 or 10 at a faster pace.
The point is to teach your body what it's like to go at faster pace, it's like learning anything you can't do it all in one go, you have to learn a bit at a time, then put it all together.
The speed for 5 or 10k will come when you've learned to be faster at shorter distance.
Cybertronian said:
Need to pick some of the marathon vets' brains about long training runs.
I've got my autumn race on October 9th and I've planned to complete my longest run roughly 3 to 4 weeks prior. The distance will be 23-24 miles at typical long run pace with a sprinkling of target marathon paced miles.
Looking around at race listings, there are sod all 20 mile races in the autumn, whereas there are plenty in the spring as part of build-up to London and other spring marathons.
I have however seen the Wolverhampton Marathon (almost on my doorstep) is on 5 weeks prior to my target race... Now the question I have is would a soft attempt at a marathon a couple of weeks beforehand hinder more than it would help? The basic plan I'm questioning is would it be a viable long training run option if I covered the the first 2/3 miles at a ridiculously easy recovery pace, and then ran the remaining 23/24 miles at long training run pace? I've no problem covering 23/24 miles on my own as a solo training run, but it'll be a slog and given the choice, I'd rather run it in the company of others for that length of time.
Many thanks!
I've previously run a marathon as a training run, heading out to Marrakesh for a little January sunshine. I ran it sensibly with a friend in 2:50. Difficult to gauge our shape at the time, but we ended up with 2:26 & 2:31 when 'racing' in April, so about 15-20 mins slower than we could have raced at that time. The run itself felt as easy as any other long run, with the added bonus of others to run with and drinks on the course. We were fresh enough a couple of miles to the hotel after, and got back to normal training the next day. There's a massive difference between running at race pace and backing off 30s per mile. I've got my autumn race on October 9th and I've planned to complete my longest run roughly 3 to 4 weeks prior. The distance will be 23-24 miles at typical long run pace with a sprinkling of target marathon paced miles.
Looking around at race listings, there are sod all 20 mile races in the autumn, whereas there are plenty in the spring as part of build-up to London and other spring marathons.
I have however seen the Wolverhampton Marathon (almost on my doorstep) is on 5 weeks prior to my target race... Now the question I have is would a soft attempt at a marathon a couple of weeks beforehand hinder more than it would help? The basic plan I'm questioning is would it be a viable long training run option if I covered the the first 2/3 miles at a ridiculously easy recovery pace, and then ran the remaining 23/24 miles at long training run pace? I've no problem covering 23/24 miles on my own as a solo training run, but it'll be a slog and given the choice, I'd rather run it in the company of others for that length of time.
Many thanks!
Edited by Cybertronian on Thursday 11th February 08:55
Biggest risk turned out to be the flight back, with a door opening during takeoff... I recall the tickets were about £30 return, so suppose it's to be expected!
For an October marathon I've previously used the Spitfire 20 two weeks out, though have a feeling they now run this in Spring.
Good to hear somebody's run a marathon as part of training towards a marathon, though you're a good bit faster than I am.
One friend of mine suggested possibly going out from the gun at long run pace, and then calling it quits once I hit 23/24 miles. That close to home, I'm not sure I could just give up the chance of completing a marathon. If I did run the entire race at long run pace, I would actually be in with a shout of an automatic PB, such is how off target I was in my last marathon outing... As you mentioned, it would give me some sort of feedback as to what sort of shape I would be in.
You're right about the Spitfire race - it now takes place in March.
One friend of mine suggested possibly going out from the gun at long run pace, and then calling it quits once I hit 23/24 miles. That close to home, I'm not sure I could just give up the chance of completing a marathon. If I did run the entire race at long run pace, I would actually be in with a shout of an automatic PB, such is how off target I was in my last marathon outing... As you mentioned, it would give me some sort of feedback as to what sort of shape I would be in.
You're right about the Spitfire race - it now takes place in March.
FunkyNige said:
So, does anyone have any tips on how I can increase my speed? Whenever I look at my watch and decide I need to run faster it works for a few hundred metres but then I fall back down to my usual cruising pace.
Find an event that has pacers and stick with the one running at 50 minute pace. The one time I have done this I took 3 minutes off of my PB. In terms of training maybe add in some cycling, but flat out out as opposed to popping to the shops speed. Note: this is from my own experience and not based on science...
Cybertronian said:
Good to hear somebody's run a marathon as part of training towards a marathon, though you're a good bit faster than I am.
One friend of mine suggested possibly going out from the gun at long run pace, and then calling it quits once I hit 23/24 miles. That close to home, I'm not sure I could just give up the chance of completing a marathon. If I did run the entire race at long run pace, I would actually be in with a shout of an automatic PB, such is how off target I was in my last marathon outing... As you mentioned, it would give me some sort of feedback as to what sort of shape I would be in.
You're right about the Spitfire race - it now takes place in March.
I'm running Brighton in April and doing an off road marathon in early March as a long run in the build up. Off road and serious hills will automatically make it slower so it is principally a time on my feet exercise.One friend of mine suggested possibly going out from the gun at long run pace, and then calling it quits once I hit 23/24 miles. That close to home, I'm not sure I could just give up the chance of completing a marathon. If I did run the entire race at long run pace, I would actually be in with a shout of an automatic PB, such is how off target I was in my last marathon outing... As you mentioned, it would give me some sort of feedback as to what sort of shape I would be in.
You're right about the Spitfire race - it now takes place in March.
FunkyNige said:
Not sure if anyone has any tips for me or it's just "one of those things"... but I've been running for years, entered a bunch of 5k and 10k races, run relatively regularly (normally twice a week - 7.5k one lunchtime and 10k at the weekend) and enjoy most of the runs I go on as they are a mix of roads, off roads, flat, 'hills' (I'm in Norfolk), etc. I’m fairly healthy at 76kg and 6’4, 34 years old.
The problem is that I'm slow and just not getting any faster. For example yesterday I ran a 7.5k route at 5:06/km pace but according to Strava my PB for that route was back in June 2014 at 5:00/km. My 10k PB is 52:06 from January this year but that puts me down in the lowest placed finishers for my age and I just can’t understand what I’m doing wrong.
I’ve tried running up and down hills, slow km then fast km, but since glandular fever 18 months ago I can’t seem to push hard the second time.
So, does anyone have any tips on how I can increase my speed? Whenever I look at my watch and decide I need to run faster it works for a few hundred metres but then I fall back down to my usual cruising pace.
You might need to shorten your stride, increase your step rate and run "lighter on your feet". Running with other people could help too.The problem is that I'm slow and just not getting any faster. For example yesterday I ran a 7.5k route at 5:06/km pace but according to Strava my PB for that route was back in June 2014 at 5:00/km. My 10k PB is 52:06 from January this year but that puts me down in the lowest placed finishers for my age and I just can’t understand what I’m doing wrong.
I’ve tried running up and down hills, slow km then fast km, but since glandular fever 18 months ago I can’t seem to push hard the second time.
So, does anyone have any tips on how I can increase my speed? Whenever I look at my watch and decide I need to run faster it works for a few hundred metres but then I fall back down to my usual cruising pace.
Are you someone who can grit their teeth, push through discomfort and get stuck in? At your age and weight I'd expect that you are physically capable of running faster.
The patella tendonitis is still twingeing.
I'm doing eccentric bodyweight squats, stick massage and foam rolling. I'm unsure.whether I should be resting from squatting and deadlifting heavier weights
If it does ever get better, I'm wondering whether I should try my (arch rubbing) orthotics again, despite my mid-foot striking.
I'm doing eccentric bodyweight squats, stick massage and foam rolling. I'm unsure.whether I should be resting from squatting and deadlifting heavier weights
If it does ever get better, I'm wondering whether I should try my (arch rubbing) orthotics again, despite my mid-foot striking.
Gait advice please
I need some new trainers, I've always ran in just bog standard off the shelf ones so far.
Im mainly thinking of getting this done due to the fact im not exactly a spring chicken anymore and my knees aren't the best im getting a few slight niggles.
I do have one reservation which is this - all my trainers / shoes wear on the outside heal because that's how I walk / run and have done since I started walking I expect. If I now get some trainers that promote me to run with a more correct form. Will I be trying to reduce some niggles but introducing some new ones due to the different form as I wont be used to this at all ?
What other benefits if any will I see by getting tested ?
Thanks
I need some new trainers, I've always ran in just bog standard off the shelf ones so far.
Im mainly thinking of getting this done due to the fact im not exactly a spring chicken anymore and my knees aren't the best im getting a few slight niggles.
I do have one reservation which is this - all my trainers / shoes wear on the outside heal because that's how I walk / run and have done since I started walking I expect. If I now get some trainers that promote me to run with a more correct form. Will I be trying to reduce some niggles but introducing some new ones due to the different form as I wont be used to this at all ?
What other benefits if any will I see by getting tested ?
Thanks
theshrew said:
Gait advice please
I need some new trainers, I've always ran in just bog standard off the shelf ones so far.
Im mainly thinking of getting this done due to the fact im not exactly a spring chicken anymore and my knees aren't the best im getting a few slight niggles.
I do have one reservation which is this - all my trainers / shoes wear on the outside heal because that's how I walk / run and have done since I started walking I expect. If I now get some trainers that promote me to run with a more correct form. Will I be trying to reduce some niggles but introducing some new ones due to the different form as I wont be used to this at all ?
What other benefits if any will I see by getting tested ?
Thanks
I need some new trainers, I've always ran in just bog standard off the shelf ones so far.
Im mainly thinking of getting this done due to the fact im not exactly a spring chicken anymore and my knees aren't the best im getting a few slight niggles.
I do have one reservation which is this - all my trainers / shoes wear on the outside heal because that's how I walk / run and have done since I started walking I expect. If I now get some trainers that promote me to run with a more correct form. Will I be trying to reduce some niggles but introducing some new ones due to the different form as I wont be used to this at all ?
What other benefits if any will I see by getting tested ?
Thanks
Just to caveat this I have no expertise in this area but my take on this as a fellow supinator is run in a neutral shoe if that's what you are comfortable in and improve your form by working on any muscle weaknesses or imbalances. Obviously it's hard to tell from some posts on the Internet and it might still be worth getting tested to give you a baseline but in my experience shoes that try and correct you cause issues elsewhere. YMMV
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