The Running Thread

[cerb4.5lee]

E65Ross said:

cerb4.5lee said:

Thanks Ross no I only took some water in one of those little hand held water bottles that you can grip with your hand with me and I was fine up to around 11 miles but then I just started fading and I am pleased to have kept going but it was tough to be honest and was chuffed to be able to run for that length of time constant...but my legs feel a little tender now though!

If you want to try a few gels I can recommend the high5 ISO gels. Consistency is thin so they don't feel all gooey in your mouth and, I find, actually quench thirst a little. Highly recommended by me.

I've got shed loads, a couple of months out of date now but I still use them and they're fine. If you wanted to try them before you buy pm me and I'll get a few posted over.

Thanks very much for the offer Ross and I trust you`re judgement so I will invest in some and I have been thinking about you`re suggestion since I read you`re post and I had never considered anything like this before...it would be nice if I used these and it made me go as quick as you though!

[cerb4.5lee]

markh1973 said:

My training for the most part has been pretty unstructured - tends to revolve around 3/4 runs a week which would typically be something along the following lines.

Tuesday - club run of around 14km mainly trail runs over the summer so a pace of something like 9.00/9.30 a mile
Thursday - hilly (although most stuff round here involves hills of some degree) run of between 7 and 12km at 8.00/8.30 a mile
Saturday - parkrun with one of the kids so nothing particularly useful but it does keep the legs turning over
Sunday - LSR getting longer including a full half distance at 8.45 a mile all on road

Have done a couple of interval sessions too with one being 2 minute intervals x5 at 6 minute mile pace with 2 minute recoveries and the other being 30 second intervals x10 at 5.30 minute a mile pace with one minute recoveries.

1:45 for the half may be ambitious but it's flat and having done 1.40 for a 10 mile cross country last Sunday despite sitting on my arse for 3 minutes, having a chat with a St Johns Ambulance man and walking for a couple of kms I am hopeful. Fellow club runners keep telling me that I'm being conservative but having only been running "seriously" since March I would rather be conservative and succeed than too ambitious and fail.

Thanks very much for taking the time to share you`re structure and I bet its good for motivation being part of a club and it mixes things up a little too, I don't blame you being a little conservative though because that's how I feel because I would prefer to be able to keep running rather than set myself back by doing something silly.

I would also like to get involved in some sort of cross country as that was my favourite running event as a teenager.

[markh1973]

cerb4.5lee said:

Thanks very much for taking the time to share you`re structure and I bet its good for motivation being part of a club and it mixes things up a little too, I don't blame you being a little conservative though because that's how I feel because I would prefer to be able to keep running rather than set myself back by doing something silly.

I would also like to get involved in some sort of cross country as that was my favourite running event as a teenager.

Trail/Cross Country is great fun. Pace tends to be slower as you just can't run as fast when the surface is uneven as you can on a tarmac road/pavement.

We are incredibly lucky round here as despite being a 15 minute train journey from London Bridge and within the M25 you can also run into the country within a matter of a mile or so.

Evening club runs over the summer have been almost exclusively off road and the Club's 10k race (High Elms 10k) was moved this year to a new venue which is entirely within the local country park.

I joined the club so that I went on runs and made myself slow down so as to be able to cover the longer distances. My biggest issue (and still one I struggle with in races) is going off too quick and then struggling and needing a short walk - acceptable when it's a trail run with serious hills but less acceptable when you're on the road. I set myself a race plan and then ignore it when the race adrenalin gets hold of me.

[E65Ross]

Did my local Parkrun as part of my session today.

2.2 miles warm up
Parkrun - which my Garmin had at 3.13 miles....it's a good course, 3 laps each incorporating a bit of a hill, quite twisty/turny so not a fast course by any means.

after 5mins rest I then did 4x200m sprints.

I did the parkrun as a tempo run rather than a race; it would have been pointless anyway as this has been a hard week for me (46 miles now since last Sunday) and I did a hard session Wednesday and I ran Thursday and yesterday too). My watch had me at a 6:07/mile average and 19:08 for my time. I did the 4x200m at 5:02/mile off a 30secs rest.

Considering how I felt and the course, and the lack of rest....I think I'm currently in shape for 18:15 for a 5k on a nice flat course.....so there's certainly progress to be made. But considering that about 2 months ago I could barely string 3x1mile reps off 60secs rest on flat tarmac at that pace it shows my body is getting used to running again.

Some pics

Lapping someone on my 2nd lap of a 3 lap run



And of course....the obligatory "I look drunk/stoned when I run photos"



It's been ages since we did a running mugshot.....let's see 'em then...

[cerb4.5lee]

You are certainly working very hard Ross on the fitness and putting plenty of miles in, I am pleased its starting to all come together again for you and long may that continue.

[E65Ross]

Thanks Lee. It's slowly coming together, I just need to have patience, and put in a lot of hard work and I know it'll come.

I'm so desperate to get back to where I was. I checked my parkrun account yesterday and it was 1st September 2012 I ran 16:58!! I know that several years ago I was slower than I am now, I'm only 25 (26 in January) so I know there's no reason I can't get back to that shape, and hopefully better. I know it will take a LOT of hard work though but I'm willing to give it a shot.

I've checked the training schedule for the up coming months and some of the sessions sound evil.

One is 2x1.6 miles at LT pace off 90secs, 3mins rest, 2x1mile off 60 secs rest at 10k pace, 3x1k off 60secs rest at 5k pace, 3mins rest, 4x200m off 30secs rest at 1500m pace. Sounds tough as.

[Cybertronian]

E65Ross said:

It's been ages since we did a running mugshot.....let's see 'em then...

A fresh one from this afternoon. Took part in a 3 person relay team for a 30 mile ultra marathon. 3 crazy f***ers who had run the entire thing solo outsprinted me to the line!

[ocrx8]

Bushy parkrun in 16:51, identical to the last one I did a few months back. If only I could've shaved another second off!!

Running photos are never flattering...

[E65Ross]

Good pics guys and great time Ocrx8.

[E65Ross]

Those who have PM'd me - I'll do my best to get back to you today at some point.

Did a lovely 13 mile run this morning, legs felt OK and took a gel at around the 8 mile mark which I think helped a little. Largely off-road. Staying at a friends house and last night looked on the maps and found that around 2 miles from here is a massively long trail called the Meon Valley Trail - it goes on for absolutely miles. I wasn't 100% sure how to do a loop from it without plotting it on my Garmin so I just did an out and back....was absolutely lovely.

Easy-ish run tomorrow, somewhere around 7 miles and then a well deserved rest Tuesday before session Wednesday.

[E65Ross]

Tycho and MCbodge - you should both have emails now.

[tickious]

Been struggling with my achilles for a while now. Does anyone know if these high bits on the back of trainers serves any purpose, and could it actually be irritating my achilles?

[E65Ross]

You'll probably find that without them your shoes would slip a bit I'm sure.

Regards to your achilles, if it's something like tendinitis, no it won't. If you mean friction blistering etc, then yes.

[Sarkmeister]

Pretty good day today at the Northampton Half Marathon. My PB is 1:42 and I was aiming for 1:39, so decided on a pace accordingly. Got a bit carried away and finished in 1:33!

I know training had gone well, and I'm a fair bit lighter since my last stand alone HM, but I didn't expect that. Got the Robin Hood Marathon in 2 weeks and aiming for sub 4hrs, so that sets me up nicely.

[anonymous-user]

1.27 HM last Sunday..
40.15 10K today on a VERY hilly 10K, 1st over 50 (52), 30 sec's slower than last year though, plagued by injuries & niggles
since May but just come out of the other side.
A nice flat 10K in a few weeks, sub 39 target.

[cerb4.5lee]

Sarkmeister said:

Pretty good day today at the Northampton Half Marathon. My PB is 1:42 and I was aiming for 1:39, so decided on a pace accordingly. Got a bit carried away and finished in 1:33!

I know training had gone well, and I'm a fair bit lighter since my last stand alone HM, but I didn't expect that. Got the Robin Hood Marathon in 2 weeks and aiming for sub 4hrs, so that sets me up nicely.

That's a great time and I bet you are well chuffed, I am doing the Robin Hood Marathon as well only the half though but it will be the first one I have done so really looking forward to it, I will be happy if I finish it in under 2 hrs as I have estimated 2:05.

Wishing you all the best for the full marathon

[bennyboysvuk]

I did a dreadful 10k at the weekend. Initially, everything started well, but I took a glug of water at the water station at 7k and swallowed a load of air resulting in a stitch like I've never felt before. I had to stop running, then walked for 2k and then did the last 1k at my original pace of around just under 7m miles on loose gravel and horrid hills. Oh well, there's always next year.

[Sarkmeister]

cerb4.5lee said:

That's a great time and I bet you are well chuffed, I am doing the Robin Hood Marathon as well only the half though but it will be the first one I have done so really looking forward to it, I will be happy if I finish it in under 2 hrs as I have estimated 2:05.

Wishing you all the best for the full marathon

Cheers.

Good luck with the Half, I'm sure the support will drag you under 2 hrs. I live in Notts so go along each year to support. My wife did the half last year. This is my first time actually taking part. I've been running for 4 yrs or so now, so surprised I never did it before.

[cerb4.5lee]

Sarkmeister said:

cerb4.5lee said:

That's a great time and I bet you are well chuffed, I am doing the Robin Hood Marathon as well only the half though but it will be the first one I have done so really looking forward to it, I will be happy if I finish it in under 2 hrs as I have estimated 2:05.

Wishing you all the best for the full marathon

Cheers.

Good luck with the Half, I'm sure the support will drag you under 2 hrs. I live in Notts so go along each year to support. My wife did the half last year. This is my first time actually taking part. I've been running for 4 yrs or so now, so surprised I never did it before.

Thanks and yes I bet its good having such an event on the door step and I am sure the support you have given in past years has been appreciated by the runners and it will be good for you actually doing it this year and the times you are doing will put you in a great position I think to get a good time, cheers.

[cerb4.5lee]

bennyboysvuk said:

I did a dreadful 10k at the weekend. Initially, everything started well, but I took a glug of water at the water station at 7k and swallowed a load of air resulting in a stitch like I've never felt before. I had to stop running, then walked for 2k and then did the last 1k at my original pace of around just under 7m miles on loose gravel and horrid hills. Oh well, there's always next year.

That's very frustrating to hear Ben and sorry it didn't go as planned, hope the next one you do goes to plan.