The Running Thread Vol 2

[john2443]

Not famous enough to make the joke thread, but another one's gone - Grete Waitz http://www.bbc.co.uk/sport/athletics/13127429

[ewenm]

john2443 said:

Not famous enough to make the joke thread, but another one's gone - Grete Waitz http://www.bbc.co.uk/sport/athletics/13127429

She died in 2011. https://en.m.wikipedia.org/wiki/Grete_Waitz

[honest_delboy]

Thanks for the reponses. Can you remember roughly how long it took to get over the start and how long it took to get 'processed' at the end? I'm trying to estimate times to meet family and friends etc.

I went up to Excel, picked up final envelope and got my vest printed. The chap said if you haven't trained with lucozade sport , don't drink it on the day or you'll be sick ! One minor point was most stands had a raised plinth that was the same colour as the floor, i saw a few people trip over...

I'm thinking i'll probably leave the headphones in my bag, lets hope the crowd can drown out the noise of my wheezy lungs.

[ewenm]

honest_delboy said:

The chap said if you haven't trained with lucozade sport , don't drink it on the day or you'll be sick !

Good advice. If you aren't used to it avoid it. I found Lucozade Sport gave me stomach issues in training so avoided it in the event.

[Halb]

The jiffle king said:

This might sound simplistic, but it seems to work for most people:
1) Build up slowly to run about 20 miles a week over 3-4 runs
2) Then every week,...
a) A longer run than 10k to build stamina
b) a tempo run to get used to running at a fast pace e.g. a 5 mile run with 3 tempo miles in the middle
c) some speedwork e.g. 1 mile warm up, 6 x 1/2 mile with 2 mins rest then 1 mile cool down slowly which will help with leg turnover
I guess the challenge will be keeping weight on for you if you are a Weightlifter and running will try to take it off. Don't know how to overcome that par

Thanks for the response.
My natural weight is around 230, not been below 220 since I was 14/15.

My 10k is on the 22nd of May, I ran 5x6minutes at race pace with 3 minute recoveries, 1k warm-up/cool down at very easy pace. So I covered 6k at race pace but with the obvious rest bits. Is it possible to manages the full 10k on the 22nd at that. I know you don't know my current lung/leg capacity etc, but what I am asking is, does it sound reasonable...or is it asking too much? I've been following a 3/4 time a week plan I got off runninghub/world. I have 13 odd runs left before the event.

[KTF]

honest_delboy said:

Thanks for the reponses. Can you remember roughly how long it took to get over the start and how long it took to get 'processed' at the end? I'm trying to estimate times to meet family and friends etc.

I went up to Excel, picked up final envelope and got my vest printed. The chap said if you haven't trained with lucozade sport , don't drink it on the day or you'll be sick ! One minor point was most stands had a raised plinth that was the same colour as the floor, i saw a few people trip over...

I'm thinking i'll probably leave the headphones in my bag, lets hope the crowd can drown out the noise of my wheezy lungs.

From what I recall it took a minute or so if that to get over the start line. One moment you were in a mass of people then all of a sudden the mass started moving forward, bin bags and jumpers flew overhead and you were off. The start line is a blow up arch so its obvious when you have passed it and can set the watch going.

The finish line is at the bottom of the Mall near Buckingham Palace. You then walk up it towards the meet and greet which is in Horse Guards Parade passing the medal/goody bag collection, your bag collection, etc. on the way. It probably takes 5 minutes or so to walk up it.

Agree that the golden rule is never change anything on race day. If you have not trained with it, race day is not the time do give it a go

[Cybertronian]

When I was in pen 8 out of 9 on the blue start, I recall it took me some 12 minutes to cross the line. When I was in pen 3, it was no more than 2 to 3 minutes to cross the line.

Crossing the finish line and actually getting out of the finish funnel area can be as long as you want to make it - they don't like people hanging about due to potential congestion, though seem quite happy to let you shuffle along. They have these little ramps set up to allow volunteers to cut off the timing chip from your shoes.

Try and arrange to meet family and friends away from the main meet and greet area if you can - it's absolute bedlam over there and you probably won't get a call to connect or text to send due to how congested the network masts are nearby. I arranged to meet my gang over in Picadilly Circus, where all the nearby restaurants were also empty because it was a bit further away from the immediate finish area.

[john2443]

ewenm said:

john2443 said:

Not famous enough to make the joke thread, but another one's gone - Grete Waitz http://www.bbc.co.uk/sport/athletics/13127429

She died in 2011. https://en.m.wikipedia.org/wiki/Grete_Waitz

Bloody BBC website, for some reason she came up in the most read!? Note to self - check dates on BBC articles in future!

[944fan]

I had a good run last night. Plan was a 30 min Z2 effort. Felt really strong and although my HR was at the upper end of of Z2 it stayed within (expect 1 min on a large uphill).

I passed 5K within 40 secs of my all time PB, which was done 2 years when I was a lot lighter. I think if I wasn't aiming to keep my HR in Z2 and gone for it I could have broken my PB. We are talking 27:40 here so nothing special but I'm not built like a runner.

Just over a week to go till my Half Marathon. Looking forward to that now.

[callmedave]

As mentioned above, at the VLM people will shout 'Come on -name on shirt-'

Write 'My face' on your shirt.

Just joined the Strava club, I use Strava for run and bike, will this mess anything up or does the club only record runs?

[The jiffle king]

Halb said:

Thanks for the response.
My natural weight is around 230, not been below 220 since I was 14/15.

My 10k is on the 22nd of May, I ran 5x6minutes at race pace with 3 minute recoveries, 1k warm-up/cool down at very easy pace. So I covered 6k at race pace but with the obvious rest bits. Is it possible to manages the full 10k on the 22nd at that. I know you don't know my current lung/leg capacity etc, but what I am asking is, does it sound reasonable...or is it asking too much? I've been following a 3/4 time a week plan I got off runninghub/world. I have 13 odd runs left before the event.

Difficult to say without knowing more, but if you do 1 x long, 1 x tempo and 1 x speed for the next 9 sessions and then easy runs for the last 4 to taper down then that will give you your best chance.

Running is also a mental game as 4 miles into a 10K, it will hurt and the lungs might be burning, but that's where the work really starts. The long runs give you stamina, the speed leg turnover and the tempo gets you used to working hard..

I might try the 5 x 6 minutes at 10 seconds a mile quicker than race pace so that on the day, race pace feels easier

[Halb]

The jiffle king said:

Difficult to say without knowing more, but if you do 1 x long, 1 x tempo and 1 x speed for the next 9 sessions and then easy runs for the last 4 to taper down then that will give you your best chance.

Running is also a mental game as 4 miles into a 10K, it will hurt and the lungs might be burning, but that's where the work really starts. The long runs give you stamina, the speed leg turnover and the tempo gets you used to working hard..

I might try the 5 x 6 minutes at 10 seconds a mile quicker than race pace so that on the day, race pace feels easier

Great! Parkrun can be used as speed?

[MarkRSi]

I'm looking at getting some more running gear. I'm out in North East Scotland where it can get rather chilly and possibly wet.

One area I'm lacking is running tight/leggins - are these any good or should I stick with the shorts?

[AndStilliRise]

No point in using headphones at VLM, the crowd is too loud to hear anything, honestly. And remember it is only one step at a time.

[anonymous-user]

MarkRSi said:

I'm looking at getting some more running gear. I'm out in North East Scotland where it can get rather chilly and possibly wet.

One area I'm lacking is running tight/leggins - are these any good or should I stick with the shorts?

They're very good. Some people don't like them or like to wear shorts over the top but I'd say just go with it!

I've got a set that are just the right thickness that can I can run in from -5 to about 15 degrees and I'm always the right temperature. Check the thickness and the thermal properties of the leggings to make sure they're not too hot/cold either way.

I had a good run today. 12 miles for my long run as I'm racing Sunday. Although I finished at 7:30 and didn't eat till about 2 hours later which is often how I get ill so a massive mistake!! Think I'll be ok though.

Edit: Good luck to everyone at London and elsewhere this weekend.
One day I'll do a marathon-not in the next few years though.

[tenohfive]

MarkRSi said:

I'm looking at getting some more running gear. I'm out in North East Scotland where it can get rather chilly and possibly wet.

One area I'm lacking is running tight/leggins - are these any good or should I stick with the shorts?

Well worth having a pair. I've got some Inov8 full length tights and a pair of OMM 3/4 length ones. Both get used regularly, the latter more as it's slightly warmer now. Just check you're happy with the pocket arrangement - I've yet to find a pair that'll take a full size smart phone. Not that I take mine any more, and bum bags are cheap anyway if you do.

[The jiffle king]

Halb said:

Great! Parkrun can be used as speed?

More the tempo run but you could do 3 x 800m with 800m jog recovery as the park run. Topped and tailed by a mile warm up and a mile cool down

[MarkRSi]

tenohfive said:

Well worth having a pair. I've got some Inov8 full length tights and a pair of OMM 3/4 length ones. Both get used regularly, the latter more as it's slightly warmer now. Just check you're happy with the pocket arrangement - I've yet to find a pair that'll take a full size smart phone. Not that I take mine any more, and bum bags are cheap anyway if you do.

Cool just ordered some cheap ones from SportsDirect to try out.

Good point about pockets for phones (and keys etc). I've looked at those armbands but they look like they'll just slide off. Are bum bags ok for running in? Any other options?

[anonymous-user]

MarkRSi said:

Cool just ordered some cheap ones from SportsDirect to try out.

Good point about pockets for phones (and keys etc). I've looked at those armbands but they look like they'll just slide off. Are bum bags ok for running in? Any other options?

I use a small old school flip-phone for running with-it's great, really compact and fits into the back pocket of most running shorts/tights.

[944fan]

944fan said:

Some advice please. I went for my longest training run ever yesterday (16.5Km). To start with I felt great, my first two mile splits were 9:20 & 9:40 whilst my HR didn't climb out of Z1. I then started to slow and then I stared to get pain in my hips. My hip flexors are a bit tight and they often grumble, but this was very painful and it really slowed me down. My legs just hurt and not from lactic acid but just felt like they had no strength.

Overall my pace was 10:51/mile for the whole lot but I felt cardiovascular wise I could have gone a fair bit faster if it wasn't for the pain.

I do strength training 2 x per week. I try and not go mad in these sessions and kill my legs. I had a rest day Friday as well.

Is it just a case of building the run strength slowly through longer runs? Doing a HM in two weeks and worried about doing another 5 on top of what I did yesterday.

So same problem today. First 6 miles pace was between 9:20/mile to 10:30/ mile. Back 6 were around the 11 min mile mark. Was in a lot of leg pain when I finished.

I don't think I went out too fast. My AVG HR for the first 6 miles was 153, firmly in Z2.

I am wonder if it is a fuelling issue? I took two gels with me. But at 6'5'' and 17 stone I am probably burning a lot more than most. Sure I probably carry a bit more glycogen but a lot of fat also. My next long run is the Half Marathon next weekend. I think I might try and up my carbs a bit before and during. Maybe big bowl of porridge few hours out, sip on Lucazade Sport up to the start then two gels before go and two more at the half way point.