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dave_s13
8,378 posts
138 months
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Thanks chaps....so run more then, and faster  Ross I got a Garmin Forerunner 301 https://buy.garmin.com/shop/shop.do?pID=270&ra...Purely based on price....£50 like I said. I'm 6'4" 107kg and currently doing 10k in roughly 55minutes. Run 3x per week and generally have 3 routes. A 5mile, 7.75 and 9.5miles (ish). the 3x per week thing is kids stuff. I have to pick them up most nights from the childminder so by the time rthey are sorted and in bed I'm a bit fooked....but, I could try harder I suppose. Trying to change my diet too as although I'm not fat as such I am carrying about 10-15kg too much to be honest. I've been at the Harcombe diet which is interesting reading.
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spikeyhead
7,504 posts
66 months
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dave_s13 said: Can anyone give me an idiots guide to getting a decent 10k time? [idiot]run faster [/idiot] 
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E38Ross
10,512 posts
81 months
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dave_s13 said: Thanks chaps....so run more then, and faster Ross I got a Garmin Forerunner 301 https://buy.garmin.com/shop/shop.do?pID=270&ra...Purely based on price....£50 like I said. I'm 6'4" 107kg and currently doing 10k in roughly 55minutes. Run 3x per week and generally have 3 routes. A 5mile, 7.75 and 9.5miles (ish). the 3x per week thing is kids stuff. I have to pick them up most nights from the childminder so by the time rthey are sorted and in bed I'm a bit fooked....but, I could try harder I suppose. Trying to change my diet too as although I'm not fat as such I am carrying about 10-15kg too much to be honest. I've been at the Harcombe diet which is interesting reading. without sounding harshest in the slightest....it would appear your greatest enemy at the moment is weight. your BMI is approx 28....you really should aim to lower that, for health and running trust me, lose weight and you'll REALLY improve.
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SSCooperS
612 posts
33 months
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Anyone doing the Bupa London 10K on Sunday?
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Locke
1,177 posts
53 months
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Went out for a run this afternoon, was just going to do my regular 4.5 mile route at a steady pace when about 3 miles in the heat really got to me and I had to stop running. I was pouring with sweat, feeling a little strange and extremely thirsty. I had no money, phone or water on me so I just sat under a tree for 5 minuets hoping to see somebody I know drive past as it was at the side of a busy main road but nobody came. I was close to asking a complete stranger to buy me a drink but didn't in the end and just slowly walked back home.
(Isn't it strange that I didn't want to embarrass myself by asking someone for help despite being in my opinion on the verge of heat stroke)
Its was about 87 c here today. How do you get better at running in the heat besides taking a drink? Do you start to adapt if you practise?
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ewenm
24,454 posts
114 months
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Hydrate well beforehand.
Wear a cap (sounds counter-intuitive but keeping the direct sun off your head is helpful - thin caps available from running and cycling shops).
Try to avoid the hottest parts of the day if you can.
You do adapt but some people are just better at running in the heat than others. I'm not!
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cookie118
234 posts
23 months
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Locke said: Went out for a run this afternoon, was just going to do my regular 4.5 mile route at a steady pace when about 3 miles in the heat really got to me and I had to stop running. I was pouring with sweat, feeling a little strange and extremely thirsty. I had no money, phone or water on me so I just sat under a tree for 5 minuets hoping to see somebody I know drive past as it was at the side of a busy main road but nobody came. I was close to asking a complete stranger to buy me a drink but didn't in the end and just slowly walked back home.
(Isn't it strange that I didn't want to embarrass myself by asking someone for help despite being in my opinion on the verge of heat stroke)
Its was about 87 c here today. How do you get better at running in the heat besides taking a drink? Do you start to adapt if you practise? I tend to try and find wooded areas for shade and try to avoid roads etc (I think grass and mud reflect/emit less heat than tarmac??). There's also a cheeky water fountain part way round a favourite route that I make use of. That and running earlier/later to avoid midday and the afternoon. Yesterday was a real struggle on the track, it was so ridiculously hot. I've wimped out of a 3k this weekend and am doing a 1500m instead because I'd boil during 7.5 laps of the track.
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ewenm
24,454 posts
114 months
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cookie118 said: I tend to try and find wooded areas for shade and try to avoid roads etc (I think grass and mud reflect/emit less heat than tarmac??). There's also a cheeky water fountain part way round a favourite route that I make use of. That and running earlier/later to avoid midday and the afternoon.
Yesterday was a real struggle on the track, it was so ridiculously hot. I've wimped out of a 3k this weekend and am doing a 1500m instead because I'd boil during 7.5 laps of the track. Is the water fountain on one of your Bath routes? If so, where? The worst "too hot!" track race I did was in the European Clubs Cup in Istanbul - 35degC+ for a 3000m steeplechase. Unsurprisingly I ran a slow time but I was just glad I wasn't selected for the 5000m! Being taken for random drug testing afterwards was a real pain though - I was so dehydrated that producing a sample involved a long wait and lots of bottles of water 
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HowMuchLonger
2,604 posts
62 months
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Same here with the heat.
Went off yesterday to do my fast (for me) 4 mile loop. Managed to finish it but was dead at the end. Even after 10min my body was still visibly producing sweat (yuk). Turns out that the first 4 miles of my 10mile run on monday was faster than my hot weather fast 4 miler.
Must say my sweat band is great (even if it does look a bit naff).
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Halb
17,859 posts
52 months
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HowMuchLonger said: Must say my sweat band is great (even if it does look a bit naff). Haha, yeah I have one and it is ace, but looks awful, not worn it for ages.
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Highway Star
2,514 posts
100 months
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HowMuchLonger said: Same here with the heat.
Went off yesterday to do my fast (for me) 4 mile loop. Managed to finish it but was dead at the end. Even after 10min my body was still visibly producing sweat (yuk). Turns out that the first 4 miles of my 10mile run on monday was faster than my hot weather fast 4 miler.
Must say my sweat band is great (even if it does look a bit naff). And here - I finished my run an hour ago, have had a shower and I'm still sweating! Like you HowMuchLonger, I did 4 miles tonight (well, 4.3) and was pretty pooped at the end, but still only managed the same 6.38 min miles as on my 7 mile run at the weekend.
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cookie118
234 posts
23 months
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ewenm said: Is the water fountain on one of your Bath routes? If so, where? The worst "too hot!" track race I did was in the European Clubs Cup in Istanbul - 35degC+ for a 3000m steeplechase. Unsurprisingly I ran a slow time but I was just glad I wasn't selected for the 5000m! Being taken for random drug testing afterwards was a real pain though - I was so dehydrated that producing a sample involved a long wait and lots of bottles of water The water fountain is on the golf course behind the uni. I did 2 5 mile loops which took in the water fountain half way round the loop and left a bottle of water at the start. It was still rough, but this run is always rough as its at the end of my training week.
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E38Ross
10,512 posts
81 months
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this week has been a rough week for me and the training not that great. saturday - 6x1k reps off 2mins - felt ok sunday - easy 11 miles (7:25/mile) monday - easy 4 miles (7:30) tuesday - reasonably hard long hill run 11.5 miles (easy 2 miles, hard up this hill which is over 5km constant climb....300m+ elevation gain then back down) 6:57/mile wednesday - easy 5 miles (felt AWFUL!) (7:47/mile) tonight - relays, each about 500m and total session was 6 miles. took this easy reasonably easy...hard but far from as hard as i could have gone (relay times were 5:40/mile) - again, felt s  t for the first time in what must be this year i'm having 2 days off in a row....ready for the 12.6 mile relay leg race i have sunday. it's set to be hot....too hot for that distance. after sunday it'll be an easy few runs until a hard session thursday before friday off then back to the usual routine with more speed in it from saturday onwards! last 1-2weeks i've felt tired and didn't know why but i was doing 40-41 miles/week and noticed the last 2 weeks have been around 45-47 miles so i suppose that's why, and those have been hilly too. a tired ross.
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ewenm
24,454 posts
114 months
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cookie118 said: The water fountain is on the golf course behind the uni. I did 2 5 mile loops which took in the water fountain half way round the loop and left a bottle of water at the start.
It was still rough, but this run is always rough as its at the end of my training week. Whereabouts is it? It'll be very useful for some of my runs
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cookie118
234 posts
23 months
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ewenm said: Whereabouts is it? It'll be very useful for some of my runs Here: http://g.co/maps/q3kkyIt's just behind the uni westwood complex
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ewenm
24,454 posts
114 months
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onedsla
693 posts
125 months
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My usual running times are 12pm and 5pm, so I'm getting plenty of sunshine at the moment.
Basics for me:
Hydrate well beforehand.
Stick to shady routes where possible (Wimbledon Common is ideal for me).
Run to effort, not pace. As a guide, for the last couple of days my pace is coming out at 15-20s / mile slower for the same effort (as measured by heart rate).
Enjoy it whilst it lasts!
I'm likely to have a British League 5000m race on Sunday afternoon which may be tough, but over ~15 minutes I don't think <30C heat will have too much effect.
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Locke
1,177 posts
53 months
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onedsla said: Run to effort, not pace. As a guide, for the last couple of days my pace is coming out at 15-20s / mile slower for the same effort (as measured by heart rate). So when running in the heat it's doesn't really matter about pace too much, just effort put it? Is it just as beneficial running slightly slower in the heat as running faster on a cooler day as long as your effort level is the same if you know where i'm coming from?
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Highway Star
2,514 posts
100 months
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onedsla said: I'm likely to have a British League 5000m race on Sunday afternoon which may be tough, but over ~15 minutes I don't think <30C heat will have too much effect. Anyone else competing this weekend in this hot weather? I've got my first race on Sunday, 10k in Wallingford. Bit worried the heat will mean I miss my target or that I'll be too tempted to jump in the river half way around!
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cookie118
234 posts
23 months
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I'm doing a midland league 1500m. 15's aren't too bad for the heat, but they tend to happen at the end of the day so for the majority of the day the plan is to get out of the sun and just relax until race time. It's amazing how much just being in the sun can be tiring at times.
I'm not sure about a reduced pace in the heat, but say if you plan to do 8 miles then 8 miles at ~15 to 20s per mile slower is much better than 6 miles at your usual pace then a walk home because you can't go any further.
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