The Running Thread
Discussion
Tycho said:
I'm no where near an expert, just an enthusiastic (most of the time) runner who is a bit overweight and has dodgy knees so take anything I say with a pinch of salt 
I looked a the app and it seems to take a lot of ideas from different places but I really like the way it will adjust if you have a day off. Personally I use Strava as it works on my watch and plan using Google Calendar but would like to be able to import plans into Strava.
Fair enough. I looked a the app and it seems to take a lot of ideas from different places but I really like the way it will adjust if you have a day off. Personally I use Strava as it works on my watch and plan using Google Calendar but would like to be able to import plans into Strava.
ewenm said:
Sounds fantastic (apart from the pace). I'm often moaned about the unwelcoming feel of many UK running clubs. My experience of Americans in general is that they are good at using your name to get it in their memory and usually welcoming.
Perhaps after a few "sociable" visits to get known, you can suggest a faster group for those looking to improve more. Local hills?
It was a great experience and I did enjoy it. There are a couple of people who could be much quicker including a guy who ran the 4 mile route who I honestly think could run a 1:20 half if he built his stamina. Perhaps after a few "sociable" visits to get known, you can suggest a faster group for those looking to improve more. Local hills?
I should have said that I went in low key gear e.g. not wearing my Xempo sub 2:45 marathon shirt or my Barcelona Marathon tops, but chose a local Spanish race 5 mile t-shirt to try and blend in with the others. I need not have worried as most people had on ironman tops!!
Good idea about suggesting hills in a few weeks.
Just need to find a local race to enter and get back fit again
To get to sub 4, I think there are a few factors at play. The calculators are pretty close, but the marathon is a mental game.
My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
Was dreading my long run today after the absolute nightmare i had last week.
Chose a route that was flatish for the first five miles then down a slight gradient the rest of the way along a cycle track.
Finished up with 16.2 miles at 8 min 09 secs pace. Maybe a little faster than i should have been going but i felt strong, even at the end i felt i had more in the legs.
Will probably look to do a 21 miler next saturday and that will be it for my long runs before Edinburgh.
Chose a route that was flatish for the first five miles then down a slight gradient the rest of the way along a cycle track.
Finished up with 16.2 miles at 8 min 09 secs pace. Maybe a little faster than i should have been going but i felt strong, even at the end i felt i had more in the legs.
Will probably look to do a 21 miler next saturday and that will be it for my long runs before Edinburgh.
Just arrived back from a 20.9k run. Every Wednesday from next week on will be a half marathon which is something that I never thought would happen. I missed my runs last Friday and this Monday as I had sore left hip but it feels ok after today. Still sore but not as much. I think it might be time to change my shoes........
How often do you change shoes?
How often do you change shoes?
). Should probably open the new ones now then.......Depends on the shoe for me.
Race shoes for me generally go at about 300 miles, whether that's down to the upper tearing, the outsole rubber losing its grip/texture, or the midsole foam showing excessive creasing. They're really no longer race fit after 250 miles a lot of the time but I try and push them into becoming speed/tempo shoes at the end.
Regular shoes for long or easy runs for me generally go at around 400.
Sometimes it's just down to feel. I'm a mid-foot to forefoot runner and I start to get aches in the balls of my feet in excessively worn shoes. I broke a new pair in the other day and they felt so plush compared to their older brethren with 430ish miles on them.
I'm sad enough to keep a spreadsheet of all the mileage logged on my shoes!
Race shoes for me generally go at about 300 miles, whether that's down to the upper tearing, the outsole rubber losing its grip/texture, or the midsole foam showing excessive creasing. They're really no longer race fit after 250 miles a lot of the time but I try and push them into becoming speed/tempo shoes at the end.
Regular shoes for long or easy runs for me generally go at around 400.
Sometimes it's just down to feel. I'm a mid-foot to forefoot runner and I start to get aches in the balls of my feet in excessively worn shoes. I broke a new pair in the other day and they felt so plush compared to their older brethren with 430ish miles on them.
I'm sad enough to keep a spreadsheet of all the mileage logged on my shoes!
Edited by Cybertronian on Thursday 30th April 12:25
The jiffle king said:
To get to sub 4, I think there are a few factors at play. The calculators are pretty close, but the marathon is a mental game.
My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
Thanks, very useful.My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
ED209 said:
Was dreading my long run today after the absolute nightmare i had last week.
Chose a route that was flatish for the first five miles then down a slight gradient the rest of the way along a cycle track.
Finished up with 16.2 miles at 8 min 09 secs pace. Maybe a little faster than i should have been going but i felt strong, even at the end i felt i had more in the legs.
Will probably look to do a 21 miler next saturday and that will be it for my long runs before Edinburgh.
Awesome. Legs are back then. Better to be controlled and have something left than leave it all out on a training run and be tired for the race I reckon.Chose a route that was flatish for the first five miles then down a slight gradient the rest of the way along a cycle track.
Finished up with 16.2 miles at 8 min 09 secs pace. Maybe a little faster than i should have been going but i felt strong, even at the end i felt i had more in the legs.
Will probably look to do a 21 miler next saturday and that will be it for my long runs before Edinburgh.
First sub 20 5k in about 3 years last night, amazing how quickly it starts to come back after just a wee bit of training.
Determined to run just for fun this year and see what comes - maybe a half later in the summer.
Enjoying being back running again though, which I guess is the main thing
Determined to run just for fun this year and see what comes - maybe a half later in the summer.
Enjoying being back running again though, which I guess is the main thing
VladD said:
The jiffle king said:
To get to sub 4, I think there are a few factors at play. The calculators are pretty close, but the marathon is a mental game.
My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
Thanks, very useful.My wife did 4:26 and then 3:47. The difference was clearly fitness and training but also:
- Knowing how the marathon day set up works e.g. the people/crowds/the start, what to eat etc
- Not over-training, she did that on 3 runs per week, 1 speed, 1 tempo, 1 long
- not putting pressure on to beat a time.... she did not look at her watch on the 3:47
To get to 3:47, she ran a 22:xx 5k, a 45.xx 10k and a 1:42 half...... all without wearing a watch.
I see people in marathons looking at their watch every mile or sometimes more regularly. My own trick is to run by feel on training runs and wear a garmin to look afterwards. I know on tempo runs I should be able to give 1-2 word answers and on long runs, to be able to hold a good conversation. Knowing this, in a marathon when there are other distractions, I check my breathing and adjust the pace accordingly (I've set out too fast on marathons generally)
Not sure if this ramble helps
Nice 12km run this morning. My calves are still very stiff, so more work needed, but they're manageable as long as I don't go crazy on pace.
I treated myself to a Garmin footpod as I've been trying to work on my cadence to get it over 180. I'm pleased to discover it's there now, after 18 months of building up from 160, so I can now start playing with it to see if I can find a sweet spot.
Also getting close to sorting out our office/spare room as a training space. Got some weights so finally got the chance to do a weekly strengthening routine. Does anyone have any strength training tips? Like many runners, I have tight hamstrings and weak glutes!
I treated myself to a Garmin footpod as I've been trying to work on my cadence to get it over 180. I'm pleased to discover it's there now, after 18 months of building up from 160, so I can now start playing with it to see if I can find a sweet spot.
Also getting close to sorting out our office/spare room as a training space. Got some weights so finally got the chance to do a weekly strengthening routine. Does anyone have any strength training tips? Like many runners, I have tight hamstrings and weak glutes!
Made the most of the last day of a 50% off deal with Sweatshop to get some Asics Kayano's, very comfortable on their treadmill but won't test them properly until tomorrow..
I've never been convinced by the idea of aftermarket molded insoles, but having tried them with and without I decided to get a pair and see if they make much of a difference as I do have very fallen arches. Anyone else use these molded jobbies?
I've never been convinced by the idea of aftermarket molded insoles, but having tried them with and without I decided to get a pair and see if they make much of a difference as I do have very fallen arches. Anyone else use these molded jobbies?
Smitters said:
Like many runners, I have tight hamstrings and weak glutes!
Strangely I was having a Google for core exercises for runners this morning and this was part of what I found:Fortunately, increasing hip and glute strength is relatively simple. Follow this strengthening routine that only takes 10 minutes, and you'll see improvement in as little as a few days.
Here are the exercises:
Lateral Leg Raises: Lie on your right side with a theraband around your ankles. Lift your left leg to about 45 degrees in a controlled manner, then lower. I do 30 reps per side.
Clam Shells: Lie on your right side with your knees together and a theraband around your lower thighs. Your thighs should be about 45 degrees from your body and your knees bent at 90 degrees. Open your legs like a clamshell but don't move your pelvis—the motion should not rock your torso or pelvic girdle. Keep it slow and controlled. I do 30 reps on each leg.
Hip Thrusts: Lie on your back with your weight on your upper back. Your legs will be bent at the knee. Lift one leg so your weight is all on one leg and your back. Lower your butt almost to the ground and thrust upward by activating your glutes. This exercise is great for glute strength and hip stability. I do 25 reps on each leg.
Side-Steps/Shuffle: With a theraband around your ankles and knees slightly bent, take 10 steps laterally. The band should be tight enough so it provides constant resistance during all steps. Still facing the same direction, take another 10 steps back to your starting position. That is one set. I like to do five sets. This exercise will look like a slow-motion version of a basketball "defense" drill.
Pistol Squats: These are simply one-legged squats. The key to a successful pistol squat is to stay upright (don't lean forward), keep the motion slow and controlled, and make sure your knee does not collapse inward.
Hip Hikes: Stand on your right foot. With your pelvis in a neutral position, drop the left side so it is several inches below the right side of your pelvic bone. Activate your right hip muscle and lift your left side back to its neutral position. I do 20 reps per side.
Iron Cross: This dynamic stretch will help you feel loose after the previous strength exercises. Lie on your back with your arms out at your sides and swing your right leg over your torso and up to your left hand. Repeat with your left leg; do 20 reps total.
Perform one set of these exercises 1 to 3 times per week.
Edited by VladD on Friday 1st May 13:33
Cheers for the tips guys. This weekend will be the making of space for a little home gym/exercise area and get me off the run in the lounge!
How was the BH running?
I avoided the wind, but got soaked to the point I had to stop and wring my hat and gloves out. Got 17km and 500m of climbing done though. My legs are super heavy now, so looking forward to an easy week prior to my first race of the year.
How was the BH running?
I avoided the wind, but got soaked to the point I had to stop and wring my hat and gloves out. Got 17km and 500m of climbing done though. My legs are super heavy now, so looking forward to an easy week prior to my first race of the year.
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