The Running Thread

[Cybertronian]

I'm a mid to forefoot striker and despite the (supposedly) more efficient landing, I still find my shoes need replacing at around the 400 mile mark. I guess it's down to less cushioning/foam in the front of the shoe compared to the rear. I had a couple of pairs that I took to 500 miles at the end of last year and I was creaking in all sorts of places after long runs.

I don't really stretch enough until I notice I'm feeling particularly tight. Physiotherapists have a field day with me.

I find shoe size varies from brand to brand, and also shoe to shoe even within a single brand. Usually wear Nike Pegasus and a couple of their racing variants, which I'm a 7.5 in all day long. With Adidas, I'm an 8 in some of their shoes and a 7.5 in others.

[The jiffle king]

Thanks for the replies, I usually do too many miles in mine and then convert them into cycling /painting shoes, but the stretching thing is something I am trying to improve

[MC Bodge]

KTF said:

If you can bend them in half then its time for replacing as well - compare trying to bend a new pair with an old pair to see the difference.

My shoes are all lightweight and fairly thin soled. All are very bendable out of the box
-Especially the Vivobarefoot trail shoes...

[MC Bodge]

I'm intending to do my first run commute tomorrow morning. 9 miles each way and almost flat. I'll see how I feel in the afternoon about running home as I've not run 18 miles in a day since the late 90s.

I'll travel light, with just some breakfast, underwear and some water in my Camelbak.

[The jiffle king]

MC Bodge said:

I'm intending to do my first run commute tomorrow morning. 9 miles each way and almost flat. I'll see how I feel in the afternoon about running home as I've not run 18 miles in a day since the late 90s.

I'll travel light, with just some breakfast, underwear and some water in my Camelbak.

Can you not cycle in one day and then run home and run in the following day? Might make it easier than 18 miles in a day. Enjoy it as it's liberating and understand that you will eat like a horse all day!

[MC Bodge]

The jiffle king said:

Can you not cycle in one day and then run home and run in the following day? Might make it easier than 18 miles in a day. Enjoy it as it's liberating and understand that you will eat like a horse all day!

I can catch the train home. I did run 14 off-road-lite miles a few weeks ago and have done a few fell runs recently. I should be fine.

A bike left overnight would quite likely not be found where I left it.

[ewenm]

5 x 1600 with 3 min recovery on the track tonight. Nicely consistent times in 5:02; 5:01; 4:58; 5:00; 4:59. Pleased that the legs appear to be working after the weekend's efforts.

[KTF]

MC Bodge said:

My shoes are all lightweight and fairly thin soled. All are very bendable out of the box
-Especially the Vivobarefoot trail shoes...

It's not a 100% accurate way of telling. Applies more to traditional road shoes really

[MC Bodge]

ewenm said:

5 x 1600 with 3 min recovery on the track tonight. Nicely consistent times in 5:02; 5:01; 4:58; 5:00; 4:59. Pleased that the legs appear to be working after the weekend's efforts.

Good work.

I really need to get along to a track session at some point.

[KTF]

ewenm said:

5 x 1600 with 3 min recovery on the track tonight. Nicely consistent times in 5:02; 5:01; 4:58; 5:00; 4:59. Pleased that the legs appear to be working after the weekend's efforts.

I dipped under 3 mins avg when I did 7x 800m today and that was very hard work. I have only got close to a sub 6 mile once and even then I don't know how I managed it

5 min miles are another level again...

[ewenm]

The jiffle king said:

After 11 miles on Sunday, I did an easy 5 last night with the new run club and then ran in the 6 miles to work this morning, so my legs are feeling a bit battered. Saw no snakes which is always a bonus
It's a bit different running with a backpack with a computer/food etc in and I'm able to average about 8 min miles but it still feels strange.

Questions:
- Was discussing last night how often to replace trainers and some suggested every 3-400 miles. I thought it was 500 miles, but wondered what the PH gurus think on this?
- Post running, how soon should you stretch? 5 mins, anytime later that day?
- Do you always but trainers which are 1/2 size greater than your shoe size?

I try to leave as much stuff at work as possible so that my run-commute rucksack is as light as possible.

Mileage - I tend to replace my trainers when they are getting knackered Apparently it's the compression of the EVA midsole that you should be looking for rather than specific wear on the outsole. According to Strava, my two main pairs of shoes are on 436km (road) and 681km (trail). I'll probably replace the trail shoes soon.

Stretching - should be done warm so immediately post-session is best IMO. Later in the day, you'll need to warm up again then stretch.

Shoe size - I buy shoes that fit and feel comfortable. The actual numbering of the size varies by brand but I don't deliberately buy half a size bigger.

[MC Bodge]

Z

MC Bodge said:

The jiffle king said:

Can you not cycle in one day and then run home and run in the following day? Might make it easier than 18 miles in a day. Enjoy it as it's liberating and understand that you will eat like a horse all day!

I can catch the train home. I did run 14 off-road-lite miles a few weeks ago and have done a few fell runs recently. I should be fine.

A bike left overnight would quite likely not be found where I left it.

I did the run commute this morning.

I kept my effort easy and heart rate down to 140-145 (a mean of 142, which is probably about right for an aerobic run), doing the 9 miles (14.5Km) in 1:14. It was all very comfortable and I feel that I would be fine physically to run home again.

I ate a substantial breakfast on arrival and feel fine.

Annoyingly, a blister that I thought had recovered (and covered in a compeer), started rubbing again towards the end. I've added another Compeed, but I'm not sure if I am going to run home.

Edited by MC Bodge on Wednesday 16th September 13:36

[MC Bodge]

I managed the return leg of my run commute. I maintained virtually the same (slightly quicker) pace as for the out leg.

So, a 30K round trip. I'm quite pleased with that.

[ewenm]

MC Bodge said:

I managed the return leg of my run commute. I maintained virtually the same pace as for the out leg.

So, a 30K round trip. I'm quite pleased with that.

Good work!

[UpTheIron]

marting said:

With my first marathon on the horizon (2 weeks), I've been thinking about my target time a lot more.

I'd be happy with sub 4hr, but think I can hit 3:45 according to previous shorter races (1:40 HM). During my last taper LSR of 12mi, I kept to a pace similar to what I'd need to run to hit a 3:45 mara (i.e. 5:20/km) and it felt pretty easy (although it is only 12mi).

Saying that, I've very recently bought a HRM to use with my watch. So I've been keeping an eye on what zone I run in - this 12 miler I averaged ~160BPM (I've hit a MHR of about 197 before), so I guess I'm running at 80-85% MHR.

I'm wondering if I should re-evaluate my target time/pace based on heart rate data rather than looking at time for shorter runs and LSR's. Am I over thinking it and just need to get this first one under my belt before I can accurately set a goal?

As a "veteran" of 20+ marathons in the last 4 years my advice would be to go out and enjoy it. Don't worry about heart rate data etc.

Save that for later races, but even then just run how you feel and over time you will learn that all the data is something that can help, but it can hinder too.

For example, this year at London my Garmin+HRM was telling me I was at about 95% MHR at about half way (and I'm sure it was right). I still did a negative split. Had I worried about the numbers then that wouldn't have happened.

For your first, my advice would be to run just below your 'A' target of 3:45, with a backup 'B' target of 4 in case you slow down... but don't make your A pace so fast you risk missing out on B. I did this for my first marathon.. A was 3:30, B 3:45 and C 4:00. However I got carried away and did 3:06... still don't know how.

Having said all that, just enjoy it, its your first and the time won't really matter. Save the targets for the next one.

Where are you running?

[marting]

UpTheIron said:

s a "veteran" of 20+ marathons in the last 4 years my advice would be to go out and enjoy it. Don't worry about heart rate data etc.

Save that for later races, but even then just run how you feel and over time you will learn that all the data is something that can help, but it can hinder too.

For example, this year at London my Garmin+HRM was telling me I was at about 95% MHR at about half way (and I'm sure it was right). I still did a negative split. Had I worried about the numbers then that wouldn't have happened.

For your first, my advice would be to run just below your 'A' target of 3:45, with a backup 'B' target of 4 in case you slow down... but don't make your A pace so fast you risk missing out on B. I did this for my first marathon.. A was 3:30, B 3:45 and C 4:00. However I got carried away and did 3:06... still don't know how.

Having said all that, just enjoy it, its your first and the time won't really matter. Save the targets for the next one.

Where are you running?

Thanks very much for the advice I think you've hit the nail on the head there - I'm concentrating far too much on times rather than enjoying it, I like to over think things.

I've tried for London for a few years but keep failing to make the ballot, so went in for Berlin. Really looking forward to it - its my first "big" event and the first I've done that required a hotel the night before.

Bring on next weekend

[ewenm]

My V35 Team Gold medal arrived today

[Tycho]

Congratulations. A great achievement.

[MC Bodge]

Brilliant !

[marting]

Very cool!!