The Running Thread Vol 2

[tenohfive]

RizzoTheRat said:

My Mrs joined a January Run Climbing Challenge on Strava, and was somewhat surprised when looking at the leaderboard to find the top guy had done 50km of ascent in the month, and loads of people in 20+ km range. She did wonder if some of them were cheating. Quite a few of them have their accounts locked so you can't see their activities, but it appears the ones you can see are nutters :hehe
1400m of ascent on a 21km run!
https://www.strava.com/activities/849338616

I've managed 1500m on a 22km run once (and picked up a CR that I still have) and it was easily one of the most pleasant runs I've ever done. It wasn't a race and it wasn't training - it was just running for enjoyment's sake. I'd give my left testicle to have somewhere as steep (and beautiful) as the Alps on my doorstep again.

[markh1973]

tenohfive said:

RizzoTheRat said:

My Mrs joined a January Run Climbing Challenge on Strava, and was somewhat surprised when looking at the leaderboard to find the top guy had done 50km of ascent in the month, and loads of people in 20+ km range. She did wonder if some of them were cheating. Quite a few of them have their accounts locked so you can't see their activities, but it appears the ones you can see are nutters :hehe
1400m of ascent on a 21km run!
https://www.strava.com/activities/849338616

I've managed 1500m on a 22km run once (and picked up a CR that I still have) and it was easily one of the most pleasant runs I've ever done. It wasn't a race and it wasn't training - it was just running for enjoyment's sake. I'd give my left testicle to have somewhere as steep (and beautiful) as the Alps on my doorstep again.

If you look at where some of these people live it's possible to clock up serious climbing. I was please to get to about 3500m last month.

When we were skiing last year there was a guy I saw out most days running up one of the slopes. It's the longest green run in Europe, about 10km, and about a 600/700m climb.

[Smitters]

I just assume most Strava list toppers a narcissistic oddballs. Some distances/height gains seems totally unfeasible and I'm not sure what they gain from being at the top of the pile. Its rather like the randoms who go around giving kudos when they don't know you. Aaaaaaand block.

Got a running technique session today. I won it in a new year/new you type comp. Going in with an open mind and see what I can take away.

[Mothersruin]

Smitters said:

Got a running technique session today. I won it in a new year/new you type comp. Going in with an open mind and see what I can take away.

I'd be really interested to see what you make of it as someone with a lot more experience than I.

I'm a noob with my first Half marathon next week - even the most basic thing of getting my cadence up made a difference and have thought it would be a great idea to invest in an analytical session to get things sorted.

[Smitters]

Mothersruin said:

I'd be really interested to see what you make of it as someone with a lot more experience than I.

I'm a noob with my first Half marathon next week - even the most basic thing of getting my cadence up made a difference and have thought it would be a great idea to invest in an analytical session to get things sorted.

Interesting session. I was videoed walking, jogging at 8kph and running at 12kph, first with shoes, then barefoot. We then discussed the whole barefoot running "revolution" (or rediscovery, depending on your viewpoint and cynicism) and why it was optimal to run in a particular way.

We watched the videos side by side - shoe and barefoot at each speed - to illustrate the natural response to going barefoot, which is typically to land on your forefoot and up your cadence, I'm no exception, and then we set about looking at adjustments I can make to bring myself closer to the ideal.

Final video was barefoot post adjustment and there were tangible differences to my eye between the barefoot before and after. I was then given some guidance on general stretching and mobility, some foot strengthening exercises and "toe-ga" (yoga for the toes, which I really like the name of, for no apparent reason).

My session only took an hour and I came away with some useful pointers to work on. The chap was an affiliate of Vivo Barefoot, so it is partly about getting me to buy something, but (and YMMV) there was no sell and he was pretty open when I explained how I was going through a slow process of change and jumping into minimalist shoes simply isn't for me.

I would say as long as it doesn't break the bank, a video session is worthwhile as long as your expectations are sensible. It takes a long time to change running style in my experience. The first mile is usually OK, but it's about maintaining your form in the last mile, when all your body wants to do is go back to what it's known for x years of running. In my case that's a heel strike and a slow cadence, but I've been working on it for about four or five years now and am really getting somewhere.

Whether repeat sessions in a short timeframe make sense I'm less sure though - I would assume I'd get on the treadmill and do everything I was told to do in the previous session. Far better the guy hides in the bushes and secretly films me after ten miles to see if I'm still doing as I'm told!

[Halb]

Smitters said:

Whether repeat sessions in a short timeframe make sense I'm less sure though - I would assume I'd get on the treadmill and do everything I was told to do in the previous session. Far better the guy hides in the bushes and secretly films me after ten miles to see if I'm still doing as I'm told!

Is this a paid position?

[Mothersruin]

Smitters said:

Mothersruin said:

I'd be really interested to see what you make of it as someone with a lot more experience than I.

I'm a noob with my first Half marathon next week - even the most basic thing of getting my cadence up made a difference and have thought it would be a great idea to invest in an analytical session to get things sorted.

Interesting session. I was videoed walking, jogging at 8kph and running at 12kph, first with shoes, then barefoot. We then discussed the whole barefoot running "revolution" (or rediscovery, depending on your viewpoint and cynicism) and why it was optimal to run in a particular way.

We watched the videos side by side - shoe and barefoot at each speed - to illustrate the natural response to going barefoot, which is typically to land on your forefoot and up your cadence, I'm no exception, and then we set about looking at adjustments I can make to bring myself closer to the ideal.

Final video was barefoot post adjustment and there were tangible differences to my eye between the barefoot before and after. I was then given some guidance on general stretching and mobility, some foot strengthening exercises and "toe-ga" (yoga for the toes, which I really like the name of, for no apparent reason).

My session only took an hour and I came away with some useful pointers to work on. The chap was an affiliate of Vivo Barefoot, so it is partly about getting me to buy something, but (and YMMV) there was no sell and he was pretty open when I explained how I was going through a slow process of change and jumping into minimalist shoes simply isn't for me.

I would say as long as it doesn't break the bank, a video session is worthwhile as long as your expectations are sensible. It takes a long time to change running style in my experience. The first mile is usually OK, but it's about maintaining your form in the last mile, when all your body wants to do is go back to what it's known for x years of running. In my case that's a heel strike and a slow cadence, but I've been working on it for about four or five years now and am really getting somewhere.

Whether repeat sessions in a short timeframe make sense I'm less sure though - I would assume I'd get on the treadmill and do everything I was told to do in the previous session. Far better the guy hides in the bushes and secretly films me after ten miles to see if I'm still doing as I'm told!

Brilliant, thanks.

[andy_s]

bigandclever said:

I've done a very silly thing and signed up to a multi-stage ultra in the Peruvian/Amazon rain forest next year. 230km, 5 stages. Damn this mid-life crisis!!

Excellent - the jungley ones are tough by all accounts - mainly from an admin pov. Good luck & enjoy the adventure.

[anonymous-user]

Got my first night trail race at the end of the month so took a punt on the Decathlon Onnight 710 Head Torch as I couldn't find any reviews for it online. Looks a quality bit of kit for £35, light is very bright!

Edited by anonymous-user on Saturday 4th February 18:09

[egor110]

What a crappy week.

After sundays lovely 16 miler up on the hills in the wind and rain i game down with a cold that's put me out of action all week and today was cleaning my inov8's and there's a bloody gurt rip in the side of the fabric!

Nov - Jan was how long they lasted , not impressed.

Still roll on next week and lets stuck in again.

[ukaskew]

Managed to get a bit of free time to run the Longleat 10k today, my first road race ever (after 8 trail events since October). Not a fan. Hilly without the fun of being off-road. A little surprised at just how hilly it was (600ft elevation gain), did a 6:40 mile and a 11:40 in the same 10k! 56:59 which I was pleased with and felt fresh after so probably did the hills a bit too slowly.

Don't mind the idea of a flat 10k to see what my true 10k pace is (hoping to do Castle Combe Circuit in a few weeks) but definitely sticking to trails in future, oddly even 1000ft gain in a trail seemed more enjoyable than 600ft on road.

[john2443]

Did anyone else do Chichester 10k today?

Based at Goodwood, supposed to start at 10 but the roads were still gridlocked with cars getting in to park until about 10.30 - it was like the revival but less organised. The Rotary club marshals were completely useless and there were only a few Goodwood marshals as they'd been told that it wasn't a big event.

Then everyone went to the assembly area ready to walk out to start and they didn't hold up the time/pen signs till the last minute which meant it was was than normal for muppets starting too far forward - I started a little bit forward and had still to fight my way through the crowds for the first 2 k.

Anyway, once it all settled down it was OK, ending with a lap of the circuit and a chip time of 49:00, a road PB, been sub 48 on the track, so not too much of a disaster. Hung around for coffee and cake after as there was gridlock again getting out!

[egor110]

ukaskew said:

Managed to get a bit of free time to run the Longleat 10k today, my first road race ever (after 8 trail events since October). Not a fan. Hilly without the fun of being off-road. A little surprised at just how hilly it was (600ft elevation gain), did a 6:40 mile and a 11:40 in the same 10k! 56:59 which I was pleased with and felt fresh after so probably did the hills a bit too slowly.

Don't mind the idea of a flat 10k to see what my true 10k pace is (hoping to do Castle Combe Circuit in a few weeks) but definitely sticking to trails in future, oddly even 1000ft gain in a trail seemed more enjoyable than 600ft on road.

Have a look at the ex to axe race in april , i recon you'd enjoy it.

22 miles start at exmouth and run along the coast path until you end up at seaton.

[Harbuzi]

john2443 said:

Did anyone else do Chichester 10k today?

Based at Goodwood, supposed to start at 10 but the roads were still gridlocked with cars getting in to park until about 10.30 - it was like the revival but less organised. The Rotary club marshals were completely useless and there were only a few Goodwood marshals as they'd been told that it wasn't a big event.

Then everyone went to the assembly area ready to walk out to start and they didn't hold up the time/pen signs till the last minute which meant it was was than normal for muppets starting too far forward - I started a little bit forward and had still to fight my way through the crowds for the first 2 k.

Anyway, once it all settled down it was OK, ending with a lap of the circuit and a chip time of 49:00, a road PB, been sub 48 on the track, so not too much of a disaster. Hung around for coffee and cake after as there was gridlock again getting out!

Yes - was out by the start at about 09:45 when the announcement of a delayed start went out. Went and hid in the warmth of Race HQ as had decided to run in shorts and t-shirt. Frustrating wait - luckily a pal and I drove and got there early enough so we weren't delayed getting in. And having seen the amount of people left, did the sensible thing and went and had a bite to eat in Chichester!

The overtaking was difficult - especially on the roads where only one lane was for the run, and there was no cones/barriers!! Running around the circuit was good, not withstanding 3/4 of it was into the wind!

[Smitters]

Parkrun and half of a 30km LSD for me this weekend. Good to get out, but neither went quite to plan. The parkrun was the muddiest boggiest slog ever, which when pushing a buggy is utter purgatory. My effort level would have given me a low 24 at my normal grassy, flat parkrun. I got a mid 31. Yowza. I'm thinking of it as resistance training, though it wasn't brilliant for my back!

Then I stupidly set out on my 30km LSD wearing new orthotics. I'd had them in shoes all week without a hint of an issue, but after 40 minutes it was clear they were rubbing. Rather than gut it out and ruin my feet for a week I headed for home, giving me 15km and an unexpected hill, but short on weekly mileage. Time for another long night run... then onto a rest week and after that, into some speed for a few weeks. Looking forward to getting a tempo run into my weekly regime. One paced running is getting a bit old now.

[johnwilliams77]

Smitters said:

Parkrun and half of a 30km LSD for me this weekend. Good to get out, but neither went quite to plan. The parkrun was the muddiest boggiest slog ever, which when pushing a buggy is utter purgatory. My effort level would have given me a low 24 at my normal grassy, flat parkrun. I got a mid 31. Yowza. I'm thinking of it as resistance training, though it wasn't brilliant for my back!

Then I stupidly set out on my 30km LSD wearing new orthotics. I'd had them in shoes all week without a hint of an issue, but after 40 minutes it was clear they were rubbing. Rather than gut it out and ruin my feet for a week I headed for home, giving me 15km and an unexpected hill, but short on weekly mileage. Time for another long night run... then onto a rest week and after that, into some speed for a few weeks. Looking forward to getting a tempo run into my weekly regime. One paced running is getting a bit old now.

As I am training for a marathon LSR is something of a must and agree, it is old already and I have only ran upto 2hrs and a bit more on the treadmill to date. It doesn't need to be one pace though, you can mix it up, I really think people overplay the importance of LSR of 20 miles pre-marathon. There are some schedules out there with lots of cross training which don't go beyond 16 miles.

[Smitters]

johnwilliams77 said:

As I am training for a marathon LSR is something of a must and agree, it is old already and I have only ran upto 2hrs and a bit more on the treadmill to date. It doesn't need to be one pace though, you can mix it up, I really think people overplay the importance of LSR of 20 miles pre-marathon. There are some schedules out there with lots of cross training which don't go beyond 16 miles.

This autumn and winter I was giving the Maffetone method a go - sticking at a low max HR for endurance runs, to see if the pace of those runs falls as fitness increases. I've done about 35 runs plus a handful of hilly runs or parkruns and by and large I've found my endurance has increased, but generally my pace for a give HR has stayed the same on the shorter runs. Its not been a waste of time as I like to experiment, but the main benefit was supposed to be a lift in pace for given (low) HR, which I haven't had. What I have had is far more consistent running, and an ability to do back to back days, which tells me that very low intensity running is an important part of a training program.

I've been guilty in the past of doing my slow runs too fast, and then due to residual fatigue, done my fast runs too slow, which has led to both injury and poor performances. Knowing how slow to pace the recovery and LSD runs should give me the energy to get the most out of my more intense sessions, with a good base of strength due to the Maffetone miles. We'll see...

[MattS5]

I work some MP into my LSR at the weekends.
Usually put 3 in at the end, or if an 18 miler I'll put 2 lots of 3 or 4 miles in.

My 20 miler is 5 easy, 5 MP, 5 easy, 5 MP.

[smn159]

Smitters said:

I've been guilty in the past of doing my slow runs too fast, and then due to residual fatigue, done my fast runs too slow, which has led to both injury and poor performances.

This rings true for me as well and I'm currently recovering from a bout of tendinitis which has stopped me from running at all for over a week now. Have been carrying out stretches and cross training on the turbo to try and maintain my fitness base and will see if I can get out tomorrow for 5k or so to see how it feels.

Frustrating though...

[KTF]

I have won another prize from running heroes. Free entry into the Marathon Du Mont Saint-Michel:

http://www.marathondumontsaintmichel.com/us/

Logistically it's possible. Overnight Friday ferry from Portsmouth to St Malo, stay in St Malo on Saturday as that is where the race village is, race on Sunday, stay over Sunday night then a morning ferry back on Monday

It's near the wife's birthday as well although there wouldn't be much time for sight seeing...

Fuzzy map here: http://www.ouest-france.fr/bretagne/saint-malo-354...

Edited by KTF on Monday 6th February 22:02