The Running Thread

The Running Thread

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Foliage

3,861 posts

121 months

Tuesday 24th March 2015
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Does anyone use a roller for massage?

ewenm

28,506 posts

244 months

Tuesday 24th March 2015
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MC Bodge said:
ewenm said:
Oh, and another thing...

GPS watches that take ages to find a signal. FFS!
Modern life is such a challenge. The ancients never had to deal with such problems wink

I'd like some sort of gps watch it similar instead of my iPhone for Strava. The battery life isn't long enough for a long bike ride.
Yeah I know, it's all bks really. I just get frustrated when I try to use modern tech to help record and review my runs to a greater level of detail than a stopwatch (or sundial) supplies and then it doesn't just work.

Back to 1994 for me!

RizzoTheRat

25,085 posts

191 months

Tuesday 24th March 2015
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MC Bodge said:
I'd like some sort of gps watch it similar instead of my iPhone for Strava. The battery life isn't long enough for a long bike ride.
I'm assuming others do similar, but Garmin sync's via the PC to the Garmin Connect website, and then you can you can set it up to automatically sync from the website to the Strava. Seem to be a lot of deals on the Tomtom watches at the moment as they're pretty new to this market and pushing them fairly aggressively.

MC Bodge

21,552 posts

174 months

Tuesday 24th March 2015
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Foliage said:
Does anyone use a roller for massage?
Yes and a small rolling pin and a tennis ball.

Roller Good for ITB band and quads. Painful the first couple of times, but fine subsequently.

I'm unsure how much benefit it has been on my calf muscle injuries, although I no longer have obvious knots.

Rolling pin good for front/side of calf.

Tennis ball good for hamstrings.

The jiffle king

Original Poster:

6,894 posts

257 months

Tuesday 24th March 2015
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We have a foam roller for massage.... We also have a "stick" which seems to do quite a good job on the IT band.

Did a 40 minute jog this morning as part of my planned build up to run to work when I move to the US. The house we like is about 8 miles from work, so plan is to cycle in, then run home, run in, then cycle home etc..... A big bonus is that if you put your kit into a bag before 9am, it will be ready by 3pm for you to reuse smile

Cybertronian

1,516 posts

162 months

Tuesday 24th March 2015
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ewenm said:
Oh, and another thing...

GPS watches that take ages to find a signal. FFS!

I don't want to hang around for minutes at a cold train station waiting for my watch to decide it has found enough satellites. But if I set off it'll take even longer to find a signal and sometimes fail entirely in the whole run.

So, anyone know of a decent watch that finds signal quickly and reliably? And please don't suggest phone apps - I LIKE running without my phone for the sense of freedom and not wishing to carry a £500+ computer with me when having time to myself.

Grumpy Ewen today.
As far as I'm aware, many (but excluding the entry level stuff) of the newer Garmins that came out after and including the FR620 feature dual GPS and GLONASS (rival to GPS) chips for faster search and lock-on. Some of the higher end Garmins also cache satellite locations for the coming week each time they're synced with Garmin Connect to further boost lock-on times.

Alternatively, my Garmin 910XT lacks the GLONASS support, but being a triathlon watch hangs on to the satellite lock-on even when an activity has ended to aid with transition etc.

Roger645

1,728 posts

246 months

Wednesday 25th March 2015
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My Fenix 2 downloads the next weeks satellite almanac when it syncs with Garmin connect, can't say it's any better than my 210 at acquisition speed. Cant see why it's so hard, not like it's rocket science or anything.........

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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Roger645 said:
My Fenix 2 downloads the next weeks satellite almanac when it syncs with Garmin connect, can't say it's any better than my 210 at acquisition speed. Cant see why it's so hard, not like it's rocket science or anything.........
The maths is well established and understood, unfortunately the signal strength is always low (by design). That leaves GPS susceptible to jamming but means the satellites need less power.

MC Bodge

21,552 posts

174 months

Wednesday 25th March 2015
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I did an 8.5km run with the intention of keeping the effort down to aerobic (zone 2 according to various sources). If it crept over 150, I backed off a little. I felt that I could have carried on for a long time although I'm still in my mileage building process.

My average heart rate was 145bpm, I was breathing slowly and deeply and I was doing approximately 5:10 /km on the flat route.

Is this a fairly typical pace or slow for such a effort? Am I likely to see much improvement at similar heart-rate?

If I try a bit harder I'm in the mid 4:00's/Km with the aim of getting into the high 3:00's/km for a 10k when fit.

Cheers

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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Hugely dependent on the individual. It's not really something that can be judged without a treadmill lactate test to determine the training zones, paces and heart rates for the individual.

UpTheIron

3,992 posts

267 months

Wednesday 25th March 2015
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ewenm said:
Oh, and another thing...

GPS watches that take ages to find a signal. FFS!

I don't want to hang around for minutes at a cold train station waiting for my watch to decide it has found enough satellites. But if I set off it'll take even longer to find a signal and sometimes fail entirely in the whole run.

So, anyone know of a decent watch that finds signal quickly and reliably? And please don't suggest phone apps - I LIKE running without my phone for the sense of freedom and not wishing to carry a £500+ computer with me when having time to myself.

Grumpy Ewen today.
I find myself having to remember to turn my Garmin on whilst I'm on the train

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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UpTheIron said:
find myself having to remember to turn my Garmin on whilst I'm on the train
I do that. It doesn't help as my Soleus (freebie from a race win) flat out refuses to find a signal if there is any sort of roof above.

Now the OH has a decent job, perhaps a better watch is in order for my birthday...

UpTheIron

3,992 posts

267 months

Wednesday 25th March 2015
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Did the Sussex Coastal Trail Series Ultra last Saturday - that's 7 of the series of 10 completed now. 34 miles, almost 6000 feet of elevation and a 5th placed finish. It would be fair to say the last three days have been recovery runs only!

MC Bodge

21,552 posts

174 months

Wednesday 25th March 2015
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ewenm said:
Hugely dependent on the individual. It's not really something that can be judged without a treadmill lactate test to determine the training zones, paces and heart rates for the individual.
Fair enough. I suppose the questions should be:

Will doing a few weeks/months of running at a steady aerobic pace be of great benefit, compared with typically doing more intense (but not hard) running? For 10k / half marathon sort of distances

Does cycling at an equivalent light effort benefit the cardio-vascular system for running?

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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Many runners still use "periodisation" with a base period of steady miles to build an aerobic base. I still like to mix it up though. It all depends how often you run. My coach's advice is no more than 25% of your weekly mileage should be faster than "steady" pace. If you can only run 3 times a week that might mean only one speed session a fortnight for example.

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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Just seen Nike have signed Gatlin! Controversial decision to sign an unrepentant doper! Definite cash over ethics although it could easily backfire if he's caught again. Just Do It hehe

anonymous-user

53 months

Wednesday 25th March 2015
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ewenm said:
Just seen Nike have signed Gatlin! Controversial decision to sign an unrepentant doper! Definite cash over ethics although it could easily backfire if he's caught again. Just Do It hehe
They're not exactly doing themselves any favours! I hate Gatlin-the smug tt, the best moment he's provided since coming back from suspension was when the tv interviewer asked him whether he'd had a doping test!

Anyway-enough anger there!

I'm currently following c25k as I work my way back from chest and lung issues. It feels like I'm taking it so steady and only just getting into my running when i have to stop again (I'm up to week 3) but I'm feeling fit and healthy for the first time in a long time. It's a long road back to where I was but at least I'm beginning now!

MC Bodge

21,552 posts

174 months

Wednesday 25th March 2015
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ewenm said:
Many runners still use "periodisation" with a base period of steady miles to build an aerobic base. I still like to mix it up though. It all depends how often you run. My coach's advice is no more than 25% of your weekly mileage should be faster than "steady" pace. If you can only run 3 times a week that might mean only one speed session a fortnight for example.
Cheers for that. With cycling, I generally do what you are describing above. I've read some fairly conflicting ideas about running training. Almost totally aerobic or very frequent speed intervals.

I suspect that the ideal would be an aerobically active life from an early age as a strong base. Sitting at a desk all day at school and then at work probably isn't the best foundation.

MC Bodge

21,552 posts

174 months

Wednesday 25th March 2015
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thelittleegg said:
Back last summer I consistently ran a long slow run each week for about 6 weeks, keeping it at or below a set average heart rate (I think it was somewhere around 150). There would always be slight variations in the average pace, including it being slower when it was really hot, but across the 6 weeks that I did it, my average pace quickened, despite my HR being more or less the same on each run. Which, is pretty good proof that it was making my body become more efficient at running those distances, as I was covering the ground quicker, whilst not working any harder.

Glad to hear that your Yoga etc is going well and helping with your running. I'm out of love for running, although have been getting out a few times a week just to retain some fitness, there's something that I'm not enjoying any more. C'est la vie, maybe it'll come back soon.
Cheers.

Yoga & some weights seems to be helping.

Now that I'm (hopefully) establishing some running conditioning I am going to attempt to stick to a plan of some sort.

For now I'm going to avoid hard, intense intervals, but will do some 'tempo' pace runs along with increasing the mileage at low intensity like I did yesterday.

Sorry to hear that you are not enjoying running, but good effort for still doing it.

ewenm

28,506 posts

244 months

Wednesday 25th March 2015
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MC Bodge said:
Cheers for that. With cycling, I generally do what you are describing above. I've read some fairly conflicting ideas about running training. Almost totally aerobic or very frequent speed intervals.

I suspect that the ideal would be an aerobically active life from an early age as a strong base. Sitting at a desk all day at school and then at work probably isn't the best foundation.
How many times a week are you running?
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