The Running Thread Vol 2
Discussion
The jiffle king said:
Needed 4 light weeks of running as I had plantar fasciitis. Started last week with some easy runs, then Saturday 6:15am, I ran out of the estate I live on and met a guy doing a 20 mile run. He ran a &:22 first mile and me a 7:32 first mile but that also included well over 100ft of vertical climb and so we chatted for a bit and ran together at 6:30ish pace. I let him go at 4 miles and ran home.... He completed the 20 miles with no water at 6:22/mile pace. He had a marathon PB (PR) of 2:35 and was aiming for better than that, likely a 2:27 ish
Hoping to run with him at the weekend and do a bit of tempo, but not the easiest way to come back from an injury.
Jeezo - that's very quick! 20 miles with no water! Hoping to run with him at the weekend and do a bit of tempo, but not the easiest way to come back from an injury.
egor110 said:
My race last week was my 1st proper coastal trail race, I normally run in the quantocks and in comparison there like motorways with tree roots to avoid
When you get tight narrow trails on cliff edges do you try and jump the boulders or just land on them and push off?
My technique seemed to involve throwing myself over them
Which race was that?When you get tight narrow trails on cliff edges do you try and jump the boulders or just land on them and push off?
My technique seemed to involve throwing myself over them
Not tried it along the coast, but in the hills my technique is to try and dance/skip over boulders with short quick steps, putting as little weight on them as possible. Kind of skimming over almost.
Doesn't always work. I've ended up on my arse and my face several times. But I think it's easier on my knees than just bashing in the big jumps (although the big jumps can be a lot more fun.)
tenohfive said:
egor110 said:
My race last week was my 1st proper coastal trail race, I normally run in the quantocks and in comparison there like motorways with tree roots to avoid
When you get tight narrow trails on cliff edges do you try and jump the boulders or just land on them and push off?
My technique seemed to involve throwing myself over them
Which race was that?When you get tight narrow trails on cliff edges do you try and jump the boulders or just land on them and push off?
My technique seemed to involve throwing myself over them
Not tried it along the coast, but in the hills my technique is to try and dance/skip over boulders with short quick steps, putting as little weight on them as possible. Kind of skimming over almost.
Doesn't always work. I've ended up on my arse and my face several times. But I think it's easier on my knees than just bashing in the big jumps (although the big jumps can be a lot more fun.)
Mill bay near Salcombe along the coast path to Dartmouth.
3000ft of climbing.
Edited by egor110 on Tuesday 4th October 19:19
The jiffle king said:
johnwilliams77 said:
Jeezo - that's very quick! 20 miles with no water!
Temperature at the start was 14C and by the time he finished 24C. No water, no gels... nothingmarkh1973 said:
I confess to buying collapsible carbon ones - not actually used them in anger yet
Mmmmm. Shiny. That's all that matters, right? 
The jiffle king said:
Needed 4 light weeks of running as I had plantar fasciitis.
Out of interest, how is / was the PF after 4 weeks rest / light training?Think Ive developed it on both feet, its manageable, bit sore for the 1st couple of miles and then the soreness subsides. Ive got to continue training until November before I decide to rest or get medical treatment.
Dr Murdoch said:
Out of interest, how is / was the PF after 4 weeks rest / light training?
Think Ive developed it on both feet, its manageable, bit sore for the 1st couple of miles and then the soreness subsides. Ive got to continue training until November before I decide to rest or get medical treatment.
I rested from running for 2 weeks with a few short cycles in those 2 weeks to and from work. The 3rd week I did a couple of short runs of 4-6 miles at a very easy pace. Last week was back to 30 miles mainly at a slow pace apart from Saturdays blast with the fast marathon runner. Throughout I swam a couple of times a week for aerobic fitnessThink Ive developed it on both feet, its manageable, bit sore for the 1st couple of miles and then the soreness subsides. Ive got to continue training until November before I decide to rest or get medical treatment.
I did a lot of stretching....
First thing in the morning before getting out of bed, I rolled by foot by spelling out the alphabet with my toes (Tip from an ironman) which helped the initial PF steps in the day. I rolled with an ice bottle 2 x a day for 30 minutes. I stretched a lot, probably an hour a day whilst watching TV and used a foam roller as well. I tried to stretch my calves, IT band, quads and glutes and it seems to have helped...... I also got a PF sock from amazon which I wore for 4-6 hours a day which helped compress it.
I basically did as much as I could and it was a mild case. Feels ok now but I am coming back slowly and trying to keep stretching as much as possible
Sometimes I rolled with a lacrosse ball on the ball of my foot.
Rocks n' trails - yeah - as above, try to be light-footed (if you have the energy) - good footwear for the terrain helps (depending on other factors such as length of course etc) - I prefer something very low and 'tactile' like inov8 212 xtalons but they can be very wearing on tarmac or looong days but give fantastic ground feel. If you go over on your ankles unless it's serious the best thing for me is just to keep on and ignore it - it's sore for a short while then seems to go away with no swelling (obviously if it's a biomechanical failure you won't be able to carry on!). Downhill stuff is where you can make/keep a lot of time if you are committed - I've no idea how the brain process'all the info almost subliminally, but it does and does it well - practise gives confidence I think over rougher terrain.
Poles: I've also got a pair of cheat sticks to try out (Black Diamond Distance FLZ folders) - I watched some Norwegians using them on Cape Wrath and UTMB - so efficient and really used them as another pair of legs - years of practise and habit I guess but they seemed totally natural and very advantageous. I hate them - especially in big race fields as they are like fecking eye-pokers and can be a right nuisance. I don't like them as you have an added faff factor when eating/drinking/changing/navigating etc. I just need to practise though I guess as the advantages can be big, although as above, hands on knees has worked for 30 years so far!! Let's see...they are shiny though, and that's very important, as we know
Poles: I've also got a pair of cheat sticks to try out (Black Diamond Distance FLZ folders) - I watched some Norwegians using them on Cape Wrath and UTMB - so efficient and really used them as another pair of legs - years of practise and habit I guess but they seemed totally natural and very advantageous. I hate them - especially in big race fields as they are like fecking eye-pokers and can be a right nuisance. I don't like them as you have an added faff factor when eating/drinking/changing/navigating etc. I just need to practise though I guess as the advantages can be big, although as above, hands on knees has worked for 30 years so far!! Let's see...they are shiny though, and that's very important, as we know
Edited by andy_s on Wednesday 5th October 14:22
andy_s said:
Downhill stuff is where you can make/keep a lot of time if you are committed - I've no idea how the brain process'all the info almost subliminally, but it does and does it well
May be a Feet In The Clouds quote but, "brakes off, brain off," springs to mind. And it's exhilarating when you do.andy_s said:
Downhill stuff is where you can make/keep a lot of time if you are committed - I've no idea how the brain process'all the info almost subliminally, but it does and does it well
Heard an interesting discussion about this a while back. The view of the world we experience is put together by our brains from a variety of sensory inputs, this all takes time and the result is that our experience of the world is about half a second behind the real world. In baseball (the speaker was American) it takes about 0.4 seconds for the ball to travel from the pitcher to the batter, so the batter has hit it before he's consciously registered that pitcher's thrown it. Meaning we do most actions at a subliminal level.Makes working out where to put your feet while running seem trivial compared to baseball, so maybe this is why many people love the "brain off" aspect of running, the body is working under almost automatic control leaving the brain to think about other things (like not throwing up in my case
)Does anyone know how much slower you'd expect to run at altitude?
I'm pretty well decided on Great Ethiopian Run, so 10k at 2,300 metres (7,500 ft).
My sea level PB is sub 48, we have a week acclimatising / training beforehand, just trying to work out what sort of target time. Hopefully it shouldn't be too hot, maybe mid 20s.
Hopefully I'll be on for a parkrun pb when I get back as well
I'm pretty well decided on Great Ethiopian Run, so 10k at 2,300 metres (7,500 ft).
My sea level PB is sub 48, we have a week acclimatising / training beforehand, just trying to work out what sort of target time. Hopefully it shouldn't be too hot, maybe mid 20s.
Hopefully I'll be on for a parkrun pb when I get back as well
john2443 said:
Does anyone know how much slower you'd expect to run at altitude?
I'm pretty well decided on Great Ethiopian Run, so 10k at 2,300 metres (7,500 ft).
Do you want science or anecdotes? I've done some high up marathons (up to Everest at 17,000 ft) and my next one is the Atacama desert (14,000 ft) in November, but I can't do science I'm pretty well decided on Great Ethiopian Run, so 10k at 2,300 metres (7,500 ft).
I reckon at 7,500 ft you'll be 30secs or a minute slower per mile on an easy run. You might not be able to push as hard as normal.Some tips though: you will dehydrate a lot more quickly than at sea-level. You can get small oxygen cannisters to carry if you feel really s
t. Your heart-rate will be higher. Eat more carbs than you perhaps usually would, because carbs require less oxygen to process. Understand that at 7,500 ft there is something like 20% less oxygen than at sea-level. You'll piss more, not because of the extra liquid you should be taking, but because your kidneys go mad while your blood is adapting. Take some iron and vitamin c supplements. Altitude sickness could hit, but 7,500 ft isn't that high; if you feel headachy and nauseous and all that, check the colour of your piss, it's more likely to be dehydration.If you really want to give yourself a chance of your body adapting in time, you can rent an IHE machine (Intermittent Hypoxic Exposure) for £400 a month or so from a place in London. I don't bother, I haven't got £400 a month
Thanks. I'm Ok with the altitude, been up to 20,000 in the Himalayas, we were fine at 7500 but I wasn't running then!
I'm not expecting a fast time, it's just a holiday really, with some running included and with 40000 people running it may not be possible to get a good time anyway but it'll be fun.
I'm not expecting a fast time, it's just a holiday really, with some running included and with 40000 people running it may not be possible to get a good time anyway but it'll be fun.
Usually run a few kms every day, play football weekly, so in moderate shape (I think!). Went to go for a run to clear my head, instantly hit a wall of pain as a very strong stitch developed right hand side below ribcage. What's that all about? Sleep & diet have been pretty poor recently but wouldn't have thought that would be connected. Seemed strange to get the stitch instantly as well, too painful to run through had to abandon tonights effort. Still a bit sore now tbh, could I be mistaking a muscular issue for a stitch?
Just got home from an epic Yorkshire Marathon. 31 minute PB for 3:03:05!
Whilst I'd trained to target a sub-3, I chickened out after the first 2 miles when conditions turned out to be breezier than anticipated. Very pleased I did because I was left isolated at times running solo with nobody to draft behind. Missed out on a negative split finish by just 16 seconds due to a mentally dark 24th mile.
Whilst I'd trained to target a sub-3, I chickened out after the first 2 miles when conditions turned out to be breezier than anticipated. Very pleased I did because I was left isolated at times running solo with nobody to draft behind. Missed out on a negative split finish by just 16 seconds due to a mentally dark 24th mile.
Edited by Cybertronian on Sunday 9th October 21:18
markh1973 said:
10k PB for me today at the Petts Wood race - 43:27. Took 19 seconds off my time from 2 weeks ago which was itself a ne PB.
Cybertronian said:
Just got home from an epic Yorkshire Marathon. 31 minute PB for 3:03:05!
Nice one chaps. It was clearly a weekend of providence, as I achieved my goal of sub-40 10K on Saturday at 39:50. KMs 7 and 8 required much digging deep with reminders that it's not meant to be easy. Most chuffed.
First cross country of the season last night, and thanks to a local 10k opening for bookings before the cross coutnry dates were announced we managed to get the bare minimum team of 5 blokes and 3 women, meaning despite being slower than a herd of tortoises stampeded through treacle my position actually counted. 239th out of 267 blokes wasn't too bad and helped us to finish 18th out of 23 teams.
Who is it here from Hedge End? They only had 3 male and 2 female runners so I'm guessing you had a lot people running the Solent half or IoW marathon?
Who is it here from Hedge End? They only had 3 male and 2 female runners so I'm guessing you had a lot people running the Solent half or IoW marathon?
I mentioned this in the parkrun thread but I completed my first 10k race yesterday (and it was cross country with a particularly nasty field to cross near the end), 55:28, 58th out of 112. Aside from parkrun I've only ever run 4 miles and more recently 6 miles (1:05 minutes) on my own, so I'm thrilled with that as I was secretly hoping to go sub 60 minutes. The course record is 37 minutes.
I found 10k quite a bit more enjoyable (and easier) than trying to gradually improve my parkrun time, interestingly enough. My parkrun has gone from 35 to 25 minutes in 15 attempts with varying levels of effort midweek (rarely more than 2 three mile runs), but I pretty much breezed around the 10k and felt fine after.
It was a big step from me going from absolutely nothing in April, to what is now the relative comfort of parkrun, to a race in the space of 6 months. To be honest I expected lots of pros, a far more serious attitude and for me to be right at the back, but the reality was much nicer and for the first time ever (I'm a loan runner) I ended up chatting to a few people during the run (which made the time fly by).
So, if you're a parkrunner and fancy something different, give 10k a shot, you've got nothing to lose and everyone is super-supportive.
I found 10k quite a bit more enjoyable (and easier) than trying to gradually improve my parkrun time, interestingly enough. My parkrun has gone from 35 to 25 minutes in 15 attempts with varying levels of effort midweek (rarely more than 2 three mile runs), but I pretty much breezed around the 10k and felt fine after.
It was a big step from me going from absolutely nothing in April, to what is now the relative comfort of parkrun, to a race in the space of 6 months. To be honest I expected lots of pros, a far more serious attitude and for me to be right at the back, but the reality was much nicer and for the first time ever (I'm a loan runner) I ended up chatting to a few people during the run (which made the time fly by).
So, if you're a parkrunner and fancy something different, give 10k a shot, you've got nothing to lose and everyone is super-supportive.
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