The Running Thread

[RizzoTheRat]

cwis said:

Hi all,
I'm totally unable to pace myself and started off WAY too fast - the first 2K I did in about 11:30, and payed for it (cramp/stitch - had to walk for 200m or so and it dogged me for the rest of the run).

I always do that, improved a lot when I got a GPS watch with a virtual pacer, so I set a planned pace an it will tell me how far ahead or behind I am. I have to really hold myself back in the first km or two to stand a chance of still managing a decent pace by the end.

[fin racer]

KTF said:

I have the 310XT which is the 910XT predecessor and it does have a solid heart icon when the HRM is connected (non-solid when not connected).

The firmware they use is very similar as are the screen views but I guess a software revision could have removed it for whatever reason.

If you are getting a HR stat on garmin connect then it is using the sensor though as the 910XT cannot do that via the watch alone.

that's what I wanted to hear, I did run a firmware update so all is as it should be, thanks KTF

[L100NYY]

Well after far too long of not doing any proper exercise (other than longish walks a couple of times a week) I bought myself some kit (trainers etc) yesterday and I had my first stage of the C25k this evening.

I can honestly say I feel so much better in myself for having been out and actually sweated and although I know that the early stages (mix of walking & running) are not designed to be too hard going but I didn't find it as hard as i had feared when I set off. I feel that maybe I should have pushed a tad harder but certainly don't want to blow it by going too hard, too soon.

Nowhere near being close to you guys fitness level wise but I really do feel so much better for getting off my arse and getting out there. It was even raining!

Wish me luck for the next 3 weeks

[MC Bodge]

Our

L100NYY said:

Well after far too long of not doing any proper exercise (other than longish walks a couple of times a week) I bought myself some kit (trainers etc) yesterday and I had my first stage of the C25k this evening.

I can honestly say I feel so much better in myself for having been out and actually sweated and although I know that the early stages (mix of walking & running) but I didn't find it as hard as i had feared when I set off. I feel that maybe I should have pushed a tad harder but certainly don't want to blow it by going too hard, too soon.

Nowhere near being close to you guys fitness level wise but I really do feel so much better for getting off my arse and getting out there. It was even raining!

Wish me luck for the next 3 weeks

Good effort, and stick at it.

Remember to really lift your knees. I see so many people "running" with their thighs hardly moving.

It might seem difficult at first, but it will help your running form and you will tend not to strike the ground heels first.

[L100NYY]

MC Bodge said:

Our

L100NYY said:

Well after far too long of not doing any proper exercise (other than longish walks a couple of times a week) I bought myself some kit (trainers etc) yesterday and I had my first stage of the C25k this evening.

I can honestly say I feel so much better in myself for having been out and actually sweated and although I know that the early stages (mix of walking & running) but I didn't find it as hard as i had feared when I set off. I feel that maybe I should have pushed a tad harder but certainly don't want to blow it by going too hard, too soon.

Nowhere near being close to you guys fitness level wise but I really do feel so much better for getting off my arse and getting out there. It was even raining!

Wish me luck for the next 3 weeks

Good effort, and stick at it.

Remember to really lift your knees. I see so many people "running" with their thighs hardly moving.

It might seem difficult at first, but it will help your running form and you will tend not to strike the ground heels first.

Thanks McB

I'll make sure I lift my knees tomorrow and see how I get on, I'm enjoying the idea of a new challenge. Running I mean, not just lifting my knees

[KTF]

For those who like SiS Rego it's currently £38.39 delivered for 2x 1.6kg tubs and a shaker using the code boost20 (expires in 2 days) from SiS. At under £20 a tub it's cheaper than wiggle, etc.

http://www.scienceinsport.com/sis-products/sis-bun...

They really need to stop sending me offer emails...

Edited by KTF on Wednesday 12th August 16:14

[ewenm]

L100NYY said:

Thanks McB

I'll make sure I lift my knees tomorrow and see how I get on, I'm enjoying the idea of a new challenge. Running I mean, not just lifting my knees

Well done on starting and welcome to the thread!

C25K is a great starting point. Also find your local parkrun - you can always volunteer before doing your first run.

[L100NYY]

ewenm said:

L100NYY said:

Thanks McB

I'll make sure I lift my knees tomorrow and see how I get on, I'm enjoying the idea of a new challenge. Running I mean, not just lifting my knees

Well done on starting and welcome to the thread!

C25K is a great starting point. Also find your local parkrun - you can always volunteer before doing your first run.

Thanks chap, I am really looking forward to the whole process........and of course getting fit again!

[marting]

L100NYY said:

Thanks chap, I am really looking forward to the whole process........and of course getting fit again!

You must be pretty close to me - I see Elms collection is over near East Hanningfield. Cracking area for a run!

[L100NYY]

marting said:

L100NYY said:

Thanks chap, I am really looking forward to the whole process........and of course getting fit again!

You must be pretty close to me - I see Elms collection is over near East Hanningfield. Cracking area for a run!

Small world!

[anonymous-user]

wiggy001 said:

cwis said:

Ate about 8:30 - 9:00 (eggs on toast for my carbs!) ran at 11:00.

Interesting about the hydration - last week I was hungover, so consciously hydrated myself before going (couple of pints of water slowly over a couple of hours before I went).

This time I didn't bother, just had a couple of coffees in the morning.

I thought it was pace related because I was chuffing like a steam engine going up a steep slope, breathing FAR too fast (throat was burning) - just couldn't get enough air in. And then the invisible man stabbed me between the ribs. For the rest of the run I just couldn't get my breathing back down slow enough for it not to be agony.

I've no idea if the following is based on any fact or not, but someone told me that (for him at least) stitches seemed to be related to the relaxing (and subsequent "jiggling about") of the stomach and surrounding areas when you're running. I dismissed it as I was always told at school it was related to breathing... I now consciously try to tense/hold my core intermittently whilst running (especially when running downhill where your body relaxes a little more) and touch wood I've not had a stitch since (whereas I got them at least every other run previously).

Worth a try and I'd be interested to know if this has any truth in it or not.

I had always understood a stitch to be your diaphragm going into spasm as a result of irregular hard breathing (ie panting under load).

[cwis]

Hi everyone. I did the next part of my C25K program last night, not particularly interesting in itself, but I'm mentioning it because I bought a new toy....

RizzoTheRat said:

I always do that, improved a lot when I got a GPS watch with a virtual pacer,

So I got a Garmin 920XT, heart rate monitor and a footpod (so it works on the treadmill). My justification is it's cheaper than three months off work if I manage to give myself a heart attack (and survive) by pushing too hard.

Here's the science bit:



I've put the marker on my max heart rate, but as you can see it was steadily rising throughout the session, which to means I'm not fit enough to sustain this pace (even in intervals). You can also see me starting to bobble about as I get tired (vertical oscillation). Not sure why my cadence is yellow though - any ideas? Should I lengthen or shorten my stride?

I'll do the same run again in a months time and compare... Recovery time (according to the watch) is 47 hours for this run, which corresponds to the C25K program's advice.

I'm not sure how I managed the pace I did over the weekend - heart rate must have been stratospheric. I've been reading the comments about stich with interest - it slightly raised it's head again over the workout, but felt more like a tight or pulled muscle this time - maybe I wrenched something coughing my guts up after stopping smoking and it's not stich at all?

I've uploaded it to Strava (you don't get a map with a treadmill run):



And I'm interested in the premium training features - is anyone premium on Strava and is it worth it?

I'll use the watch over the weekend to pace myself and see how I do.

[marting]

cwis said:

And I'm interested in the premium training features - is anyone premium on Strava and is it worth it?

I signed up for a 60 day trial of it the other day (http://promo.strava.com/britishcycling/). IMO the premium features don't become immediately obvious, and you have to kind of dig around. It has a section of training plans and videos that you may find useful.

It has some enhanced pace and HR analysis I believe. I am very much hooked on strava to be fair - the matched runs and flybys feature seems very clever from a data processing point of view.

ETA - your graph above seems to make me think you're already on premium. I dont think you get a suffer score without premium.

[ewenm]

cwis said:

I've put the marker on my max heart rate, but as you can see it was steadily rising throughout the session, which to means I'm not fit enough to sustain this pace (even in intervals). You can also see me starting to bobble about as I get tired (vertical oscillation). Not sure why my cadence is yellow though - any ideas? Should I lengthen or shorten my stride?

An average cadence of 180spm is supposedly "ideal" but there's some variation. In general you want to be trying to land on the ball of your foot with it directly under your body. Your cadence seems a little low and your GCT a little high, so shortening your stride and ensuring you're bouncing along rather than thumping along might be worth trying. When I'm running fast, I have a cadence of about 180-185, ground contact time of 160-190ms but a vertical oscillation of 11-12cm (so quite bouncy I guess).

[MC Bodge]

It was almost hot out there at lunchtime!

I didn't feel quick today (and I've not done any speed work in a couple of weeks, although I have run more hills and Km's) but my intervals were up there with my best and I knocked 2 seconds off my PR on a sprint segment near the end.

[L100NYY]

MC Bodge said:

It was almost hot out there at lunchtime!

I didn't feel quick today (and I've not done any speed work in a couple of weeks, although I have run more hills and Km's) but my intervals were up there with my best and I knocked 2 seconds off my PR on a sprint segment near the end.

Good man

Newbie Q;
Is it best to try and run at approximately the same time each day? Or does it not matter? I don't mean exactly the same time, but if I'm doing early evening runs is best to stick with that?

[MC Bodge]

L100NYY said:

Is it best to try and run at approximately the same time each day? Or does it not matter? I don't mean exactly the same time, but if I'm doing early evening runs is best to stick with that?

I just run when I can.

It is usually early morning at weekends, lunchtimes (or occasionally early morning or late evening) during the week

[L100NYY]

MC Bodge said:

L100NYY said:

Is it best to try and run at approximately the same time each day? Or does it not matter? I don't mean exactly the same time, but if I'm doing early evening runs is best to stick with that?

I just run when I can.

It is usually early morning at weekends, lunchtimes (or occasionally early morning or late evening) during the week

Good to hear, may well be that sometimes it is in the morning and other times evenings.

[ewenm]

L100NYY said:

Is it best to try and run at approximately the same time each day? Or does it not matter? I don't mean exactly the same time, but if I'm doing early evening runs is best to stick with that?

Whatever fits with your day. My running times vary from 5am to 8pm depending on what I'm doing each day.

[L100NYY]

ewenm said:

L100NYY said:

Is it best to try and run at approximately the same time each day? Or does it not matter? I don't mean exactly the same time, but if I'm doing early evening runs is best to stick with that?

Whatever fits with your day. My running times vary from 5am to 8pm depending on what I'm doing each day.

Cool. I just wasn't sure whether I was supposed to leave the same gap between running & resting each time.

Although, to be honest I can't imagine it will matter much at my level