The Running Thread
Discussion
The latest installment of my return to running was a 10K Trail race.
Having suffered a bit running earlier in the week due to possible dehydration, I made sure that I drank plenty of water yesterday and this morning.
The downside to this was mutiple pre-race toilet visits, but it seemed to do the trick.
Although I set off a bit quickly with the front-runners, didn't have a closely-paced runner to follow and was passed by a couple of people at the 2/3 distance, I think I ran this race reasonably well. I was only about 20seconds slower than the 'road' 10K the other week (although it may have been slightly under-distance).
One thing that was apparent again was, despite me rarely running on hills, my relative advantage on climbs compared with the flat and downhill. The hills and slopes didn't bother me. I'm not a lightweight, but my relatively quick step-rate ("low gear") and cycling might combine to help going upwards.
I am going to practice running downhill.
Having suffered a bit running earlier in the week due to possible dehydration, I made sure that I drank plenty of water yesterday and this morning.
The downside to this was mutiple pre-race toilet visits, but it seemed to do the trick.
Although I set off a bit quickly with the front-runners, didn't have a closely-paced runner to follow and was passed by a couple of people at the 2/3 distance, I think I ran this race reasonably well. I was only about 20seconds slower than the 'road' 10K the other week (although it may have been slightly under-distance).
One thing that was apparent again was, despite me rarely running on hills, my relative advantage on climbs compared with the flat and downhill. The hills and slopes didn't bother me. I'm not a lightweight, but my relatively quick step-rate ("low gear") and cycling might combine to help going upwards.
I am going to practice running downhill.
Bewl 15 yesterday - mud on virtually all of the trail section - pouring rain for the first 10 miles or so - then the rain stopped and it became a lovely day to run. Given the conditions (and the fact that I am meant to be taking it easy ahead of this Sunday's marathon delighted to finish in 2:14:18.
Now to see how soon my legs actually feel as if I can run again - need to get at least a short run in during the week.
Now to see how soon my legs actually feel as if I can run again - need to get at least a short run in during the week.
I wore my Vivobarefoot Trail shoes for the trail race yesterday. I added some cushioned insoles which I measured to give 4mm of heel lift, which is the same as that claimed by my other running shoes.
All was good, comfortable and grippy during the race, but my lower calves are now stiff in the same place in both legs, suggesting that the drop was still less than my normal shoes.
All was good, comfortable and grippy during the race, but my lower calves are now stiff in the same place in both legs, suggesting that the drop was still less than my normal shoes.
Nice five mile, mixed terrain run at lunchtime today. Legs felt ok despite cycling to work this morning. We'll see how I feel tomorrow after the ride home tonight though!
Congrats on the race results guys, good work!
Edit: Turns out I grabbed a Strava CR on a 4 min climb on the run today
Congrats on the race results guys, good work!
Edit: Turns out I grabbed a Strava CR on a 4 min climb on the run today
Edited by ewenm on Monday 6th July 22:10
Lotus Notes said:
MC Bodge said:
Good going!
Thanks, shame that your calves are still playing up..Hard as though it is, a bit of rest might work, even though this would be the last thing I'd do 
Finally back at this running lark after a couple of months off, letting knee pain subside and doing physio. Now 16 weeks out from my mara and came back with a bang at the local Frampton 10k Cider Race.
Known as a quick course, it naturally attracts some fast runners, so I was facing stiff competition. I wasn't convinced at all I had a win in me due to the time off, and this concern was further compounded when I saw none other than ex-Olympian Dan Robinson toe-ing the line. I settled into a decent rhythm from the off, determined not to start too fast and was picking people off from 3km, with racers paying for early ambition. Ultimately, Dan was the man on the day, laying down a 32.50, and I ran him close, with a 50.11. I'm sure he was worried.
But seriously, it's great to be back and I'm pleased with my race tactics, which was an easy three km, then ratcheting up the pace each km. I wasn't overtaken after three k, and had just enough juice to sprint it in, but the HR tells the story really (Strava: https://app.strava.com/activities/340791033/overvi...
Known as a quick course, it naturally attracts some fast runners, so I was facing stiff competition. I wasn't convinced at all I had a win in me due to the time off, and this concern was further compounded when I saw none other than ex-Olympian Dan Robinson toe-ing the line. I settled into a decent rhythm from the off, determined not to start too fast and was picking people off from 3km, with racers paying for early ambition. Ultimately, Dan was the man on the day, laying down a 32.50, and I ran him close, with a 50.11. I'm sure he was worried.
But seriously, it's great to be back and I'm pleased with my race tactics, which was an easy three km, then ratcheting up the pace each km. I wasn't overtaken after three k, and had just enough juice to sprint it in, but the HR tells the story really (Strava: https://app.strava.com/activities/340791033/overvi...
Evening all
A couple of random questions:
I am one of those reformed/evangelical forefoot runners having gone from cushioned Asics and orthotics to low drop shoes and a short stride etc. I have been pretty much injury free in 2 years of doing so, and have dealt with the obligatory sore calves, but the one thing I can't seem to get past is sore feet! After every run, my heels ache and are stiff after sitting still for a while. It isn't really a problem, I can run the next day, and I don't think it is an injury of any sort, more that the only thing that aches after a run is my feet. I believe stretching my calves should help as they are probably limiting flexibility in my feet and ankles but any suggestions for mitigating this welcome!
Unrelated, does anyone else use a Garmin 620 with running dynamics? For those not familiar it measures cadence, ground contact time and vertical oscillation. I'm not sure whether it is anything other than a great gadget which has established that I bounce like Zebedee despite the other measures being quite good. Really just interested in what people do with the technology - I like having my cadence on my wrist as it makes me focus on a short stride and trying to get to 180 steps per minute, but I can only do this when running fast (by my standards). Oh and it produces really cool graphs!
Cheers all
A couple of random questions:
I am one of those reformed/evangelical forefoot runners having gone from cushioned Asics and orthotics to low drop shoes and a short stride etc. I have been pretty much injury free in 2 years of doing so, and have dealt with the obligatory sore calves, but the one thing I can't seem to get past is sore feet! After every run, my heels ache and are stiff after sitting still for a while. It isn't really a problem, I can run the next day, and I don't think it is an injury of any sort, more that the only thing that aches after a run is my feet. I believe stretching my calves should help as they are probably limiting flexibility in my feet and ankles but any suggestions for mitigating this welcome!
Unrelated, does anyone else use a Garmin 620 with running dynamics? For those not familiar it measures cadence, ground contact time and vertical oscillation. I'm not sure whether it is anything other than a great gadget which has established that I bounce like Zebedee despite the other measures being quite good. Really just interested in what people do with the technology - I like having my cadence on my wrist as it makes me focus on a short stride and trying to get to 180 steps per minute, but I can only do this when running fast (by my standards). Oh and it produces really cool graphs!
Cheers all
Tough track session tonight - 10x(400m, 30s recovery, 200m, 2min recovery). Paces pretty consistent at 70-71s/400 with the last rep a 69, and 33-34s/200m. Felt pretty tired after a hard couple of days and couldn't hold the leading pair but glad to have got through it with some solid effort.
Roo3Stuart said:
Evening all
A couple of random questions:
I am one of those reformed/evangelical forefoot runners having gone from cushioned Asics and orthotics to low drop shoes and a short stride etc. I have been pretty much injury free in 2 years of doing so, and have dealt with the obligatory sore calves, but the one thing I can't seem to get past is sore feet! After every run, my heels ache and are stiff after sitting still for a while. It isn't really a problem, I can run the next day, and I don't think it is an injury of any sort, more that the only thing that aches after a run is my feet. I believe stretching my calves should help as they are probably limiting flexibility in my feet and ankles but any suggestions for mitigating this welcome!
Unrelated, does anyone else use a Garmin 620 with running dynamics? For those not familiar it measures cadence, ground contact time and vertical oscillation. I'm not sure whether it is anything other than a great gadget which has established that I bounce like Zebedee despite the other measures being quite good. Really just interested in what people do with the technology - I like having my cadence on my wrist as it makes me focus on a short stride and trying to get to 180 steps per minute, but I can only do this when running fast (by my standards). Oh and it produces really cool graphs!
Cheers all
I roll my feet really gently on a tennis ball, which I find provides relief from sore feet.A couple of random questions:
I am one of those reformed/evangelical forefoot runners having gone from cushioned Asics and orthotics to low drop shoes and a short stride etc. I have been pretty much injury free in 2 years of doing so, and have dealt with the obligatory sore calves, but the one thing I can't seem to get past is sore feet! After every run, my heels ache and are stiff after sitting still for a while. It isn't really a problem, I can run the next day, and I don't think it is an injury of any sort, more that the only thing that aches after a run is my feet. I believe stretching my calves should help as they are probably limiting flexibility in my feet and ankles but any suggestions for mitigating this welcome!
Unrelated, does anyone else use a Garmin 620 with running dynamics? For those not familiar it measures cadence, ground contact time and vertical oscillation. I'm not sure whether it is anything other than a great gadget which has established that I bounce like Zebedee despite the other measures being quite good. Really just interested in what people do with the technology - I like having my cadence on my wrist as it makes me focus on a short stride and trying to get to 180 steps per minute, but I can only do this when running fast (by my standards). Oh and it produces really cool graphs!
Cheers all
Hywel Davies has written about efficiency by using this type of device, but I suspect that the "how" of making the changes required might need to be quite carefully done. This blog post might be interesting. http://training.hyweldavies.me/#post154
MC Bodge said:
I did an interval session earlier.
17 x 1:00/1:00 hard/rest.
It did give me 17 minutes of fast running, but I'm wondering whether I should have only had 30s rest between hard efforts?
I don't think there's a correct answer to that - if you have a longer recovery you can go harder in the efforts so a short recovery helps stamina and a long one helps speed (I think!?) - so whatever the length of recovery is there is good value in the session, you could probably have 5 mins recovery.17 x 1:00/1:00 hard/rest.
It did give me 17 minutes of fast running, but I'm wondering whether I should have only had 30s rest between hard efforts?
john2443 said:
MC Bodge said:
I did an interval session earlier.
17 x 1:00/1:00 hard/rest.
It did give me 17 minutes of fast running, but I'm wondering whether I should have only had 30s rest between hard efforts?
I don't think there's a correct answer to that - if you have a longer recovery you can go harder in the efforts so a short recovery helps stamina and a long one helps speed (I think!?) - so whatever the length of recovery is there is good value in the session, you could probably have 5 mins recovery.17 x 1:00/1:00 hard/rest.
It did give me 17 minutes of fast running, but I'm wondering whether I should have only had 30s rest between hard efforts?
Having noticed that I seem more comfortable on a gentle uphill gradient than on the flat and downhill, My intention was to increase leg speed with stride length (whilst maintaining form) and associated endurance. I can feel it in my glutes today.
I've been checking out suitable downhill sections -which need to be road and railway bridges around here...
Edited by MC Bodge on Friday 10th July 10:52
Tempo run today. Out and back route on the Bath end of the Bristol-Bath railway path. 4.8 miles each way @ average 6min/mile out and 5:40/mile back. Hard work but solid pace. Few more of those getting faster will definitely help 10k/HM times.
https://www.strava.com/activities/342945549
A couple of TeamGB runners selected for the world 100km champs and going to do a proof-of-fitness time trial on there in a few weeks and I'm going to help out with pacing/company/feed stations. Should be fun and always good to help friends out.
https://www.strava.com/activities/342945549
A couple of TeamGB runners selected for the world 100km champs and going to do a proof-of-fitness time trial on there in a few weeks and I'm going to help out with pacing/company/feed stations. Should be fun and always good to help friends out.
Edited by ewenm on Friday 10th July 13:39
Had a shocker of a 10k this morning. The first 5 miles were textbook, at which point I was on for a sub 33 and a win. At 9.5km I near enough collapse due to sheer lack of energy - my vision was going off, I couldn't keep in a straight line, pace slowing dramatically down etc. The first aiders and marshalls were all excellent and being in an ambulance for 45 mins was an experience!
Any ideas what may have caused it? I've done a fair few races now, cracked out a 33:24 last weekend no problem and definitely had enough breakfast/fluid beforehand. I didn't stop at the 5km water station but I never have done in 10ks previously.Temperature was about 17/18 and on the muggy side. I'm leaning towards it being heat exhaustion as it took me forever to cool down and get back to a relatively normal state in the ambulance.
Any ideas what may have caused it? I've done a fair few races now, cracked out a 33:24 last weekend no problem and definitely had enough breakfast/fluid beforehand. I didn't stop at the 5km water station but I never have done in 10ks previously.Temperature was about 17/18 and on the muggy side. I'm leaning towards it being heat exhaustion as it took me forever to cool down and get back to a relatively normal state in the ambulance.
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