The Running Thread

[honest_delboy]

It's become all encompassing, if I'm not thinking about future runs, I'm thinking about past runs.

Have I got enough kit washed?
How far can I squeeze in during lunch?
When's sunset?
Did I pack my socks?
Is my ipod + garmin charged?
How windy is it on xyz day?
raintoday.co.uk
If it takes my X time to do Y miles how fast will my HM and M be ?

Luckily a lot of the guys at work run so we're constantly talking about training strategies, 'fueling', trainers, breathing, stretching, MRI's, painkillers, routes, motivation and music.

And as for poor long suffering wife.... after saying I only wanted to do a full marathon once in my life....how do I tell her I want to run Brighton next year ?

[MC Bodge]

Following my well-documented calf issues, I am (hopefully) finally getting somewhere.

I have seen a good running physio and am currently doing quite a lot of calf conditioning and strengthening, alongside yoga classes and videos. I now have a few weeks to concentrate on the exercises.

I have been cycling around 100 road miles (plus mountain biking)/week, so my aerobic fitness isn't bad.

Running-wise, I have been doing gentle, flat 5-6k runs every 3 days (72 hrs). I have been running at a low perceived effort, which equates to ~5:00-5:20/km.

Feeling fine, I did make the mistake a few weeks ago of putting in a faster kilometre (mid 3:00's/km) and suffered a minor calf twinge, taking a week off running to recover.

I did do a slippy, muddy 5.5k trail run yesterday, which ended up being at the same pace as my slow, flat road runs, so I had been putting in a lot more effort. All felt good though.

I'm keen to increase the pace and intensity a bit. My thoughts are that I should maybe increase the frequency to every 48hours, but at, say, 3k. I'm also thinking that I should do more off-road, although this may condition the calfs less.

A Park run 5k might be good, but I would end up pushing hard.

My question is, how quickly/slowly should I build up the intensity/distance without tearing my soleus?

ps. I'm initially aiming for 10K races, with the target of getting down to ~40 minutes again.

Edited by MC Bodge on Saturday 7th March 10:27

[KTF]

20M @ 7:57avg in the bag today. 15M next Sunday then a 20, 22 and another 20 for the Sunday's after that before the taper starts. A 3:30 is still on the cards but will be hard work I think.

Not quite as comfortable as the 20M I did 2 weeks ago but it was a full tilt parkrun yesterday which probably didn't help.

[krallicious]

The Frankfurt half was today and I managed a PB even though I am still suffering with a cold. 1,48.57 which I was very happy with. Having said that, if I was feeling 100% I am sure that sub 1,45 would have been on.

I still feel great though and it was the first time that I have used gels during the run. They seemed to work but I don't know if that was all just in my head.

It was a perfect day to run. No wind, blue skies and 14C. Roll on Kent Roadrunner in May...

[Ben Jk]

PB'd at Oulton Park today in the 10km. 49.22.

Pretty chuffed with that as it lashed it down and Oulton is quite lumpy.

I actually like running in the rain.

[ewenm]

Good work on the PB!

Did my first run since the Bath Half this morning. I took the week off due to the breathing issues I experienced in the race and a minor ankle injury. Felt OK but have caught a cold from my darling daughter (she's only 4 so can't really blame her for it!).

Happy running all!

[The jiffle king]

MC Bodge said:

My question is, how quickly/slowly should I build up the intensity/distance without tearing my soleus?

That's a really tricky question and my experience of runners is that we try to do too much too soon.

I would build the base miles back up slowly and then gradually introduce the speedwork, starting with less intense at the start (3 x 1 mile reps) before moving to the quicker 8 x 400m over time. For me, the tempo runs are what really helps and I'd introduce these slowly once the steady miles are fine.

[RizzoTheRat]

Ben Jk said:

I actually like running in the rain.

Weirdo

I wear glasses, did Horsham parkrun in drizzle last weekend, struggled to see where I was going by the end of it think I need to go back to wearing contacts in the winter.


Went to support some mates at the Surrey Half at the weekend. Considering it's only it's second year they had a great turnout, and the winner did 1:02:41 which is crazy fast.

Marshaling at the Fleet half in a couple of weeks, still not tempted to try running that far

[markh1973]

My wife did her first HM yesterday - Lydd - with a team raising money for our son's school. Her target was to get under 2.30 which she did finishing in 2:16:48.

[Tim330]

RizzoTheRat said:

Weirdo

I wear glasses, did Horsham parkrun in drizzle last weekend, struggled to see where I was going by the end of it think I need to go back to wearing contacts in the winter.


Went to support some mates at the Surrey Half at the weekend. Considering it's only it's second year they had a great turnout, and the winner did 1:02:41 which is crazy fast.

Marshaling at the Fleet half in a couple of weeks, still not tempted to try running that far

I was pleased to be the 6th at the Surrey HM in the 100m sprint at the end. They put timing mats 100m out from the finish to encourage a sprint. I also got a pb for the distance (1:32:37)

[RizzoTheRat]

Good work, do you know if the winner of the sprint (prize was a watch wasn't it?) was one of the elites or a club runner with a good finish?

[KTF]

Tim330 said:

I was pleased to be the 6th at the Surrey HM in the 100m sprint at the end. They put timing mats 100m out from the finish to encourage a sprint. I also got a pb for the distance (1:32:37)

Interesting idea. How did you find out the sprint time as I cant see them listed on the official results?

http://dbmax.racetecresults.com/results.aspx?CId=1...

[Tim330]

KTF said:

Interesting idea. How did you find out the sprint time as I cant see them listed on the official results?

http://dbmax.racetecresults.com/results.aspx?CId=1...

http://dbmax.racetecresults.com/Results.aspx?CId=16421&RId=6037&EId=4

It was called the Soleus Dash

The 100m (12,7s) winner did the race in 1:44

edit, the direct link doesnt seem to work. You need to click on the tab

Edited by Tim330 on Monday 9th March 12:08

[KTF]

Tim330 said:

http://dbmax.racetecresults.com/Results.aspx?CId=1...

It was called the Soleus Dash

The 100m (12,7s) winner did the race in 1:44

edit, the direct link doesnt seem to work. You need to click on the tab

Edited by Tim330 on Monday 9th March 12:08

Ah, I see now. The link does work for me but I didnt realise it was a separate tab on the results.

Can see the appeal though as it really makes you push at the end.

[Smitters]

Good effort on all the weekend pbs. It is always nice to have effort pay off.

I had a great 13km hilly run with a mate, but looking at my training plan I need to have a word with myself and throttle back a bit - I ran far too hard and it's a guaranteed injury. Time to take stock and look at the long game, not just the next Strava segment.

[SpydieNut]

Ben Jk said:

PB'd at Oulton Park today in the 10km. 49.22.

Pretty chuffed with that as it lashed it down and Oulton is quite lumpy.

I actually like running in the rain.

well done on the PB

i was also at Oulton yesterday - did the 1/2M. it was a chilly start, standing in the rain, with the wind blowing and the temp around 5*C. i don't mind running in the rain, but the only thing i don't like is wet feet - and i got those alright. the rain stopped around 30-40 min into the run, but by then even my socks were wet.

enjoyed it though and the legs feel OK today

[cerb4.5lee]

markh1973 said:

My wife did her first HM yesterday - Lydd - with a team raising money for our son's school. Her target was to get under 2.30 which she did finishing in 2:16:48.

Good stuff and I bet she is well chuffed with that.

[Ben Jk]

SpydieNut said:

well done on the PB

i was also at Oulton yesterday - did the 1/2M. it was a chilly start, standing in the rain, with the wind blowing and the temp around 5*C. i don't mind running in the rain, but the only thing i don't like is wet feet - and i got those alright. the rain stopped around 30-40 min into the run, but by then even my socks were wet.

enjoyed it though and the legs feel OK today

Yeah, I was soaked to the skin before we even started. Was worried that I'd not got enough layers on (just shorts and t-shirt) but once I got moving I was perfect temp and didn't even notice the rain. Much prefer it to running in heat.

[muppetdave]

Way way way behind you lot, but I've just run 10.65KM - first time I've ever done 10K, in 1:22 Doing the Royal Parks HM in October which will be my first ever attempt at anything like that, so just five and a bit months to double the distance. Best I've run was about 7.5KM a year or so ago having built up from the C25K. Then not done anything again for another year or so, so got a good impetus to keep going now, just wanted to see if I could survive 10K - I'm alive, but ask me again tomorrow

[The jiffle king]

cerb4.5lee said:

markh1973 said:

My wife did her first HM yesterday - Lydd - with a team raising money for our son's school. Her target was to get under 2.30 which she did finishing in 2:16:48.

Good stuff and I bet she is well chuffed with that.

Great time!! My wife did her first half in 2:12.... then within 4 years ran a 1:43 half and a 3:42 marathon which just goes to show what you can do on 3 days a week.