The Running Thread

The Running Thread

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E65Ross

34,946 posts

211 months

Thursday 18th September 2014
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Didn't feel especially sharp this morning after being sick at 6am but, having the morning off, I dragged my arse out of bed and after a 2 mile warm up I did 5x1mile off 90secs recovery and then 4x200m off 30secs recovery (3mins rest after the last 1mile rep).

Miles 1, 3 and 5 had a slight net headwind.

Splits were 6:11 (felt dreaful, thinking.....how am I going to finish this), 6:04, 6:07, 5:56, 5:53.

4x200m were a slight net tailwind I'll admit, I'll let you guess which one had the headwind.... splits in pace per mile were 4:40, 4:50, 5:13 and 4:50.

Considering I was sick this morning and felt a bit rough I think I should be pretty happy with those times to be honest. Last week when I did 3.2 miles at 6:14, 2mins rest, then 1.6 miles at 5:54 I did feel better but hey ho, such is life.

Onwards and upwards, glad I went out there.

ED209

5,740 posts

243 months

Sunday 21st September 2014
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Had been thinking dipping under 21mins for 5km run might have been out of my reach, well according to strava I have just done a 20.44 5km during a 10km race, happy with that! Oh the 10km time was my fastest ever too by just under 2 minutes - 43.33 - a bit under my 45 min target.

MC Bodge

21,552 posts

174 months

Sunday 21st September 2014
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I went for a walk this morning.

No records for speed, but no new injuries!

E65Ross

34,946 posts

211 months

Sunday 21st September 2014
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I think I'm in need of an easy/recovery week soon. I've consistently upped my training intensity almost week in week out for over 2 months now and this last week I've just felt quite tired in the legs, quads especially.

After Wednesdays speed session I did just shy of 12 miles Friday as my long run, Saturday I just did an easy 4 (and felt tired); today was 5 miles continuous LT. I drove to where the group do their sessions as somewhere different from my normal LT loop and forgot my bloody Garmin watch! I know the loop is just over 1.6 miles so did 1 and a bit for a warm up, 3 laps continuous (no idea on pace but it felt arduous!) and then 4 circa 150m sprints and a warm down. Total mileage around the 8.5-9 mark. I'm thinking a normal week next week (perhaps just 5 days
... Miss put a short recovery run) and then next week potentially just a week of 5-6 steady runs.

Halb

53,012 posts

182 months

Sunday 21st September 2014
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Well my mate has just run a 52minute 10k....the challenge is on. biggrin

MrBaker

323 posts

129 months

Sunday 21st September 2014
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Smashed my previous 10k PB of 54 minutes and have a new PB of 49.20. Super happy with that !

markh1973

1,787 posts

167 months

Sunday 21st September 2014
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Dartford 10 mile race this morning. Intended to treat it as a training run but in the end went off faster so carried on - finished with a time of 75:40 which I was delighted with.

Roll on the Great Eastern in 3 weeks time.

lemmingjames

7,434 posts

203 months

Sunday 21st September 2014
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Has anyone owned or run in the under armour spine shoes?

Id normally stick with inov8 but fancy a change of brand really

E65Ross

34,946 posts

211 months

Sunday 21st September 2014
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lemmingjames said:
Has anyone owned or run in the under armour spine shoes?

Id normally stick with inov8 but fancy a change of brand really
What type of shoes are they? There appear to be several models of them, which are you looking at, and which inov-8 ones do you have?

lemmingjames

7,434 posts

203 months

Sunday 21st September 2014
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Inov8s i have are f-lite 230 (broke them by dead lifting heacy in)
Road x 233 (current running shoe but giving me pain now)
Bare x 155 for gym

Was thinking
A http://www.sportsshoes.com/product/und1094/under-a...

I have considered the f lites again. Just after a minimalist shoe that offers some cushioning

E65Ross

34,946 posts

211 months

Monday 22nd September 2014
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lemmingjames said:
Inov8s i have are f-lite 230 (broke them by dead lifting heacy in)
Road x 233 (current running shoe but giving me pain now)
Bare x 155 for gym

Was thinking
A http://www.sportsshoes.com/product/und1094/under-a...

I have considered the f lites again. Just after a minimalist shoe that offers some cushioning
Look no further

http://www.asics.co.uk/Shop/Shoes/Running/Men/GEL-...

I swear by them. Put it like this, I've tried a lot of shoes in the last 11-12 years of running and for my general speed work and races which are over 10k I'll use them. Had loads of them over the years.

If you aren't a mild pronator (which I am, but not a great deal) then they also do a neutral version.

I don't have the current model 10, I'm still wearing out my 3rd pair of the 9th version....but I'll get them when needed.

Worth considering...

I did a 7.2 mile run this morning. Not sure if it's psychological or what but yesterday (when I just felt very tired....as I had been most of the week) was the first time in a while I took some REGO Recovery and I felt absolutely fine today! I still think I'll take an easy week next week, maybe just cut out 1 speed session and take the long run down from 12-13 miles to around 8 and cut my medium run from 7-8 to about 5-6 and keep the short steady runs the same. My thinking is cutting 7 miles of steady runs down and swapping a tough speed session (usually around 9 miles total) to a steady 5 or so should make the week much easier.

The jiffle king

Original Poster:

6,894 posts

257 months

Monday 22nd September 2014
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MrBaker said:
Smashed my previous 10k PB of 54 minutes and have a new PB of 49.20. Super happy with that !
Thats a massive improvement!! Well done!!

MC Bodge

21,552 posts

174 months

Monday 22nd September 2014
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If somebody develops pain ( under tension and to touch) in a patella tendon caused by running, what is a nominal, sensible, period to rest from running? How long will it be likely to linger?

I am currently doing some declined eccentric squats and linear & lateral self-massaging with very Slooow, gentle cycling and some icing -although it is not practical In the office.

Cheers

E65Ross

34,946 posts

211 months

Monday 22nd September 2014
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MC bodge - as I have said, unfortunately it really is a case of how long is a piece of string. Th more serious the tendonitis the longer it will take; the older you are means more likely to have increased degeneration to the tendon meaning more towards tendinosis which will take longer, what you do, your biomechanics of walking, how often you have to walk, cycle etc all impact on recovery. It could take a week to settle, it could take months.

Remember to not only do the eccentric squats but plenty of quad stretches. I can't recall whether I mentioned or not, but if you have a "gym buddy" or whatever you could also try PIR and/or PNF stretching.

You also need to be 100% sure it is tendonitis, if it's just a type of patellofemoral pain syndrome then doing squats can, in some cases, aggravate the problem. In some cases, the it can aggravate the problem for patellar tendonitis too.

As a rule, the longer it's been going on for, the longer it'll take to get better.

MC Bodge

21,552 posts

174 months

Monday 22nd September 2014
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Thanks for the info.

I know it is difficult to say, I'm just curious to know whether I need to write-off the next few months of running (if I decide to resume at all) and decent cycling with any sort of effort.

The pain came on in the last week of August and is at the junction of the patella and tendon.

I'll go back to the Physio, but the cost of Physio every week is going to become prohibitive.

lemmingjames

7,434 posts

203 months

Monday 22nd September 2014
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E65Ross said:
Look no further

http://www.asics.co.uk/Shop/Shoes/Running/Men/GEL-...

I swear by them. Put it like this, I've tried a lot of shoes in the last 11-12 years of running and for my general speed work and races which are over 10k I'll use them. Had loads of them over the years.
Thanks fella, ended up going with the Saucony Virrata 2's
a http://www.saucony.com/en/virrata-2/12356M.html

was able to compare virtual fitment on some 3d thing and they came up similar to the Inov-8s i wear now

was tempted by the UA ones but the drop was 7/9mm and wanted something closer to 0.

also not sure of my pronation as more mid-fore foot strike now. Reading alot of 'tech' some shoes are more suited to heal strikers so ruled them out.

Thanks though

Edited by lemmingjames on Monday 22 September 12:52

Foliage

3,861 posts

121 months

Tuesday 23rd September 2014
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thelittleegg said:
The jiffle king said:
MrBaker said:
Smashed my previous 10k PB of 54 minutes and have a new PB of 49.20. Super happy with that !
Thats a massive improvement!! Well done!!
Seconded, great improvement smile
Thats awesome man, well done.

I beat my PB for 10km on sunday, 61 minutes down from 63 treated myself to a domino's pizza for doing it.
And my 5km has become a consistent 30 minutes over the past week or so.

MrBaker

323 posts

129 months

Tuesday 23rd September 2014
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Foliage said:
thelittleegg said:
The jiffle king said:
MrBaker said:
Smashed my previous 10k PB of 54 minutes and have a new PB of 49.20. Super happy with that !
Thats a massive improvement!! Well done!!
Seconded, great improvement smile
Thats awesome man, well done.

I beat my PB for 10km on sunday, 61 minutes down from 63 treated myself to a domino's pizza for doing it.
And my 5km has become a consistent 30 minutes over the past week or so.
Cheers guys, it was the first race I have ever entered, so I think a bit of the time found was spirit of the day. The rest of the time is thanks to the Garmin I borrowed that paced me to sub 50.

RizzoTheRat

25,085 posts

191 months

Tuesday 23rd September 2014
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Foliage said:
I beat my PB for 10km on sunday, 61 minutes down from 63 treated myself to a domino's pizza for doing it.
And my 5km has become a consistent 30 minutes over the past week or so.
Glad I'm not the only one who bribes myself to do better with the promise of a pizza/curry/etc afterwards. While I have lost a bit of weight since I started running I'm not sure it's the healthiest of plans. Usually someone's brought cake to parkrun so it's a couple of slice before a big fry up on a Saturday morning, and I went out with the Sweatshop Running Community last night and stopped in a local pub for pie night on the way home biggrin

E65Ross

34,946 posts

211 months

Wednesday 24th September 2014
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Identical session this morning to 2 weeks ago.... Kind of.

2 weeks ago meant to be 2laps triangle continuous (3.2miles) then 2mins rest, 1 lap all at the same pace.... Then 4x200m off 30secs rest. I got carried away and did the last lap quicker.

Today was that session except the 1xlap was meant to be faster. 2 weeks ago I got 6:13/mile for the 2 laps then 5:54/mile for the 1 lap. Today was a bit quicker with a 6:08/mile for the 2 laps and then the same 5:54 for the 1 lap. So overall a bit quicker smile
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