The Running Thread
Discussion
Right
As predicted, gastroscopy showed exactly what it did when I had it done last October. So, still no better off. I was able to go for a run early and just 5.25 miles. I also ran this morning but a mere 4.3 miles. I plan on resting tomorrow, running Saturday and Sunday. That'll be my 1st 6-day week for a long time....aside Monday, however, it's been a very easy week.
I'm heading to North Wales Sunday and have already plotted an 11.1 mile route; and being in North Wales, it ain't flat. At all. One hill is 1.75 miles long, continuous uphill. Looking on Garmin connect it looks like there's a total elevation gain of around 400m, which is quite a lot given the distance. The lowest point is 300ft, and the highest is 1000ft, but there are 2 main ascents.....the first is the biggest, drop a little, then back up again with a few undulations in between.
My question is whether to do something hard Saturday. Only speed this week has been Monday. Tues/Weds/Thurs all been very easy. I know Sundays steady run will take it out of me being so hilly, so what do we think, take it quite easy Saturday, or do some speed and slog it out Sunday and use it as a good training weekend? I'm tempted by the latter.
There is literally no point in going for anything like timed 1M/1km/xxm reps, because there is no flat. Like, none. So my thoughts have turned to timed efforts. So I could do something like 15 mins warm up, a few drills and maybe 3x5mins off a minute rest at what feels like LT pace (which at the moment would be around 6:30/mile I guess), 3x3mins at my current 5k pace effort and then 2-4x30sec sprints followed by a warm down.....what do we think I should do?
Plan for after Sunday is a steady run Monday, rest Tuesday, Easy run Wednesday and speed Thursday.
Thanks.
As predicted, gastroscopy showed exactly what it did when I had it done last October. So, still no better off. I was able to go for a run early and just 5.25 miles. I also ran this morning but a mere 4.3 miles. I plan on resting tomorrow, running Saturday and Sunday. That'll be my 1st 6-day week for a long time....aside Monday, however, it's been a very easy week.
I'm heading to North Wales Sunday and have already plotted an 11.1 mile route; and being in North Wales, it ain't flat. At all. One hill is 1.75 miles long, continuous uphill. Looking on Garmin connect it looks like there's a total elevation gain of around 400m, which is quite a lot given the distance. The lowest point is 300ft, and the highest is 1000ft, but there are 2 main ascents.....the first is the biggest, drop a little, then back up again with a few undulations in between.
My question is whether to do something hard Saturday. Only speed this week has been Monday. Tues/Weds/Thurs all been very easy. I know Sundays steady run will take it out of me being so hilly, so what do we think, take it quite easy Saturday, or do some speed and slog it out Sunday and use it as a good training weekend? I'm tempted by the latter.
There is literally no point in going for anything like timed 1M/1km/xxm reps, because there is no flat. Like, none. So my thoughts have turned to timed efforts. So I could do something like 15 mins warm up, a few drills and maybe 3x5mins off a minute rest at what feels like LT pace (which at the moment would be around 6:30/mile I guess), 3x3mins at my current 5k pace effort and then 2-4x30sec sprints followed by a warm down.....what do we think I should do?
Plan for after Sunday is a steady run Monday, rest Tuesday, Easy run Wednesday and speed Thursday.
Thanks.
MC Bodge said:
As I appear to be extremely prone to calf muscle problems in both legs and all over the calf area, I am considering using calf compression sleeves for running and/or after running.
Any thoughts/experiences/good ones to use?
How does the sizing work?
ps. I have increased my post-run stretching, do a daily tennis ball/roller routine and attempt to specifically warm-up the calfs before running, although I am intending to further increase the calf warm-up time. I am also intending to do more calf lowers/raises, but not sure how helpful these will be for the dynamic repetitions of a long/fast run.
I am also wondering whether running first thing in the morning is contributing to the calf problems.
I used these when I first moved to forefoot running http://www.wiggle.co.uk/compressport-us-ultra-sili... They helped a bit when running but really nice after a run. Any thoughts/experiences/good ones to use?
How does the sizing work?
ps. I have increased my post-run stretching, do a daily tennis ball/roller routine and attempt to specifically warm-up the calfs before running, although I am intending to further increase the calf warm-up time. I am also intending to do more calf lowers/raises, but not sure how helpful these will be for the dynamic repetitions of a long/fast run.
I am also wondering whether running first thing in the morning is contributing to the calf problems.
Edited by MC Bodge on Wednesday 13th August 09:03
Re first thing in the morning, I always think it doesn't help with injury, things are a bit tight whereas in the evening everything is warm. But no science, just a feeling!
Finally, on other muscles, I find hips and core can play a big part as they are central to free movement. I do these sort of exercises regularly for my hips and pelvis http://runnersconnect.net/running-training-article...
Regards
Roo3Stuart said:
I used these when I first moved to forefoot running http://www.wiggle.co.uk/compressport-us-ultra-sili... They helped a bit when running but really nice after a run.
It might well be worth trying them.
Roo3Stuart said:
Re first thing in the morning, I always think it doesn't help with injury, things are a bit tight whereas in the evening everything is warm. But no science, just a feeling!
It does feel to be the case, but early mornings are quite convenient.Roo3Stuart said:
Finally, on other muscles, I find hips and core can play a big part as they are central to free movement. I do these sort of exercises regularly for my hips and pelvis http://runnersconnect.net/running-training-article...
I've been looking into this too. I'll start with clams and work up from there.MC Bodge said:
kritter86 said:
Try calf sleeves, I sleep in mine and it certainly helps.
DVT?kritter86 said:
No, luckily. Started triathlon last year signed up to a magazine and got a free set. I think they are no reviews effective of bigger runners, I'm an ex rugby player so fall in to this category although I've lost most of my bulk through training. I find they are good when your calves are tight they provide more support and minimise vibration through the muscle. It may all be physiological mind you.
I have fairly big legs myself.The sleeves have to be worth a try.
Edit: I actually felt most limber, relaxed and loose during my runs on holiday in Portugal when it was 28-32DegC a couple of months back
So, maybe even just added insulation itself might help.
Edited by MC Bodge on Friday 15th August 09:43
MC Bodge said:
kritter86 said:
No, luckily. Started triathlon last year signed up to a magazine and got a free set. I think they are no reviews effective of bigger runners, I'm an ex rugby player so fall in to this category although I've lost most of my bulk through training. I find they are good when your calves are tight they provide more support and minimise vibration through the muscle. It may all be physiological mind you.
I have fairly big legs myself.The sleeves have to be worth a try.
Right.... This is the loop I've got planned for this morning, check out those climbs!
http://connect.garmin.com/course/7625975
I'm not sure of I've ever run up climbs longer than these. The profile is deceptive because of the mileage but you can see there are a couple of hefty climbs. It doesn't show it too well but there are also lots of small, very steep undulating sections too and it finishes (and starts) with a hill that's only about 50m long but it's way too steep to run down properly, about 25% gradient and I ran up it yesterday as part of a warm down and I was doing about 12min/mile pace up it
I did do a session yesterday and wormed reasonably hard. I did 2m warm up, 1x6mins at what seemed like LT pace, 3mins rest then 3x4mins off 60secs rest, 3mins rest then 4x30secs off 30secs rest. 1.8 mile warm down.
If you see the course profile the 1st 2 miles were my warm up, mile 2-3 was my LT (net downhill, I did 6:10 pace but even with net downhill felt quite hard with the odd incline). Then turned back for the 1st 4min effort (clearly uphill) and did 6:15 pace. Turned back the other way and did 5:38 pace. Then the other way (uphill again) for 6:08. Average for the 30secs efforts around 5min mile. This long run is going to be very tough I think!
http://connect.garmin.com/course/7625975
I'm not sure of I've ever run up climbs longer than these. The profile is deceptive because of the mileage but you can see there are a couple of hefty climbs. It doesn't show it too well but there are also lots of small, very steep undulating sections too and it finishes (and starts) with a hill that's only about 50m long but it's way too steep to run down properly, about 25% gradient and I ran up it yesterday as part of a warm down and I was doing about 12min/mile pace up it
I did do a session yesterday and wormed reasonably hard. I did 2m warm up, 1x6mins at what seemed like LT pace, 3mins rest then 3x4mins off 60secs rest, 3mins rest then 4x30secs off 30secs rest. 1.8 mile warm down.
If you see the course profile the 1st 2 miles were my warm up, mile 2-3 was my LT (net downhill, I did 6:10 pace but even with net downhill felt quite hard with the odd incline). Then turned back for the 1st 4min effort (clearly uphill) and did 6:15 pace. Turned back the other way and did 5:38 pace. Then the other way (uphill again) for 6:08. Average for the 30secs efforts around 5min mile. This long run is going to be very tough I think!
just back from a nice 40 minutes jog out this morning and after 48 minutes on Thursday, I'm feeling like I'm back to running again properly. I'm not setting the world on fire with my times, but I am running with only slight discomfort which is a massive improvement. Looking to run an hour next week and then build up slowly.
Brabus - Book to do a 10k race, it will give you a defined timeline and as Ross says, don't race every week. Every week, you should try to do a longer run, a tempo and some speed work. If you do these, you will improve quickly and maybe get close to the old pb of 37 mins
Brabus - Book to do a 10k race, it will give you a defined timeline and as Ross says, don't race every week. Every week, you should try to do a longer run, a tempo and some speed work. If you do these, you will improve quickly and maybe get close to the old pb of 37 mins
trooperiziz said:
Parkrun done without stopping! 
Slower than last week by about 20 seconds, but I just wanted to make it round in one go.
Wanted to add my congratulations. Parkrun is great and I'm really pleased that you achieved this as there are so man in the UK who could not get close to doing this. Hope that you keep running and I'm sure you'll keep improvingSlower than last week by about 20 seconds, but I just wanted to make it round in one go.
Quite enjoyed that run, was quite hard mentally once I'd been going uphill for about 1km when you know you've got a lot still to go. We have a wind warning here and it was VERY windy indeed, especially on the top of the hills. Started hammering it with rain for 20mins after 5-6 miles but was a good run.
My average pace was 7:50/mile oh well!
My average pace was 7:50/mile
oh well! I decided to do the park run for only the second time yesterday as a nice start to the weekend. Turning a corner on one of the bits of stone trail, I lost my footing and went down like a sack of spuds and smashed up my knee and elbow. Got up and finished the run with blood running down my leg but with what seemed like just grazing. Come mid afternoon, my knee swelled up to the size of a football and I can't walk. It's a bit better today but certainly not useable. So not a good weekend for me!
Good efforts out there, guys. And Roo3Stuart - sorry to hear you took a tumble. Hope the damage is limited and you're on the way to a speedy recovery.
Got a bit of a conundrum for you. Would you guys still consider a PB as a PB if it was ran on a short course? Happened to me this morning where I ran a low-key half marathon and it came up as 13.00 miles on my Garmin and 13.03 miles on a mate's Garmin who ran alongside me.
Got a bit of a conundrum for you. Would you guys still consider a PB as a PB if it was ran on a short course? Happened to me this morning where I ran a low-key half marathon and it came up as 13.00 miles on my Garmin and 13.03 miles on a mate's Garmin who ran alongside me.
The jiffle king said:
trooperiziz said:
Parkrun done without stopping!
Slower than last week by about 20 seconds, but I just wanted to make it round in one go.
Wanted to add my congratulations. Parkrun is great and I'm really pleased that you achieved this as there are so man in the UK who could not get close to doing this. Hope that you keep running and I'm sure you'll keep improvingSlower than last week by about 20 seconds, but I just wanted to make it round in one go.
I was about to say that i'm enjoying it so will continue, but i'm not sure that enjoy is the right word, especially halfway through a run
I think satisfying is a better term, i'm not sure the actual act of running will ever get that enjoyable!The jiffle king said:
Brabus - Book to do a 10k race, it will give you a defined timeline
And something to waste money on if injury prevents you doing it like I didn't this morning.This afternoon I did try a run, concentrating on form and glutes, but there was still some calf tightness -I'd have regretted running hard on it this morning.
lepetitoeuf said:
There is a reasonable margin of error on GPS gadgets because of the way they work, so it might not have been short. Can you plot it on mapmyrun or similar?
The guy I ran it with did plot it on MapMyRun and said it came up about right. Looking much more closely at the track plotted, it does appear to have cut almost all of the corners so the distance probably was right. The reason I was a bit dubious was because the race organisers were just a simple mom and pops style operation, no UKA accreditation and therefore no distance certification either.Gassing Station | Sports | Top of Page | What's New | My Stuff