The Running Thread Vol 2
Discussion
tenohfive said:
Cheers Andy, will have a mooch through. On first impressions The Highland Fling looks interesting, I'm sure I've heard that talked about elsewhere and seems like it's just about hilly enough to justify the trip.
ETA:
It's not on that list, but has anyone done any of the Hardmoors events? I'm debating Hardmoors 55.
The Fling is an excellent race, few gnarley bits and superb atmosphere, but nowadays a lot of people so can get quite queuey at the start; nonetheless one I've done a few times and would happily do again, it's undulating but not like a hill/mountain race though. ETA:
It's not on that list, but has anyone done any of the Hardmoors events? I'm debating Hardmoors 55.
Edited by tenohfive on Wednesday 11th October 13:37
There's a HM30 but on 1st Jan, make of that what you will!
HM55 is supposed to be great but you're mostly on rocky trail or land rover track from what I understand. Some mates just did Lakes in a Day, one to consider if you like the hills.....RizzoTheRat said:
JimmyConwayNW said:
Can anyone tell me the benefits of the sport watches as I don't really quite understand the use, yet see most runners have them.
I always set off too fast and die later. I can set a target pace on my GPS watch and it will tell me how far ahead or behind that time I am, so I can try and keep my pace a bit more consistent. I still set off too fast and die later but at least I know how much faster I'm going than I should be 
Best example was a busy 10k. Crowded start meant I spent the first mile overtaking people to try and get some clear air, didn't check my watch until the end of the mile and discovered I was running at 6:30 pace instead of the planned 7:30 pace. Crashed and burned at five miles and missed my target by about 20 seconds
andy_s said:
tenohfive said:
Cheers Andy, will have a mooch through. On first impressions The Highland Fling looks interesting, I'm sure I've heard that talked about elsewhere and seems like it's just about hilly enough to justify the trip.
ETA:
It's not on that list, but has anyone done any of the Hardmoors events? I'm debating Hardmoors 55.
The Fling is an excellent race, few gnarley bits and superb atmosphere, but nowadays a lot of people so can get quite queuey at the start; nonetheless one I've done a few times and would happily do again, it's undulating but not like a hill/mountain race though. ETA:
It's not on that list, but has anyone done any of the Hardmoors events? I'm debating Hardmoors 55.
Edited by tenohfive on Wednesday 11th October 13:37
There's a HM30 but on 1st Jan, make of that what you will!
HM55 is supposed to be great but you're mostly on rocky trail or land rover track from what I understand. Some mates just did Lakes in a Day, one to consider if you like the hills.....
king mental so when she says a race was fine i'd take that with a big pinch of salt 
Check out lakeland trails 55k ultra and also over in wales run walk crawl have a 70 from brecon-cardiff , a 50/100 miler and a 50 miler around the gower coast line that looks good , from memory lack of toilets at the start was the only complaint from our lot who did the brecon-cardiff 70k in feb , food stops etc were good.
Cheers for the quick input. Newport is allegedly flat and fast. A new marathon for 2018 run by the same folks who do the Cardiff Half, which I think is trying to attract a good international crowd and generate good times, so I'm hopeful it's conducive to a PB. My only other marathons have been as part of ultras aside from the Bristol Bath mara, which was a) hilly and b) I was really, really ill - 1.59.59 first half which should have been very easy, but didn't feel it though was bang on pace, 2.38. second half. Much emotion.
Agree three weeks taper is long. One week is contingency for slippage and I plan on 3-4 runs per week in taper, either very easy and drills, or short and fast (like 20min WU, 20 mins at half mara pace, 20 min CD, plus a "long run" that isn't too long. I've not had lots of experience, but I have run a fast half two weeks before a marathon and really felt flat, like the fast half was still in the legs. Equally, I have performed better than expected in a training race, despite being in the middle of a block and theoretically fatigued. It's educated guesswork for me!
Due to the porcelain nature of my body, I'm trying to stick to 3-4 runs per week, each with a focused goal, no junk mileage, great recovery and see how I do. I know many think you have to run 6x per week for sub 3.30, but I just can't, so it feels nicely experimental. You can't hide from long runs, but I don't think you have to do months of 60 miles plus weeks either, just the right sessions at the right time.
Agree three weeks taper is long. One week is contingency for slippage and I plan on 3-4 runs per week in taper, either very easy and drills, or short and fast (like 20min WU, 20 mins at half mara pace, 20 min CD, plus a "long run" that isn't too long. I've not had lots of experience, but I have run a fast half two weeks before a marathon and really felt flat, like the fast half was still in the legs. Equally, I have performed better than expected in a training race, despite being in the middle of a block and theoretically fatigued. It's educated guesswork for me!
Due to the porcelain nature of my body, I'm trying to stick to 3-4 runs per week, each with a focused goal, no junk mileage, great recovery and see how I do. I know many think you have to run 6x per week for sub 3.30, but I just can't, so it feels nicely experimental. You can't hide from long runs, but I don't think you have to do months of 60 miles plus weeks either, just the right sessions at the right time.
Smitters said:
Cheers for the quick input. Newport is allegedly flat and fast. A new marathon for 2018 run by the same folks who do the Cardiff Half, which I think is trying to attract a good international crowd and generate good times, so I'm hopeful it's conducive to a PB. My only other marathons have been as part of ultras aside from the Bristol Bath mara, which was a) hilly and b) I was really, really ill - 1.59.59 first half which should have been very easy, but didn't feel it though was bang on pace, 2.38. second half. Much emotion.
Agree three weeks taper is long. One week is contingency for slippage and I plan on 3-4 runs per week in taper, either very easy and drills, or short and fast (like 20min WU, 20 mins at half mara pace, 20 min CD, plus a "long run" that isn't too long. I've not had lots of experience, but I have run a fast half two weeks before a marathon and really felt flat, like the fast half was still in the legs. Equally, I have performed better than expected in a training race, despite being in the middle of a block and theoretically fatigued. It's educated guesswork for me!
Due to the porcelain nature of my body, I'm trying to stick to 3-4 runs per week, each with a focused goal, no junk mileage, great recovery and see how I do. I know many think you have to run 6x per week for sub 3.30, but I just can't, so it feels nicely experimental. You can't hide from long runs, but I don't think you have to do months of 60 miles plus weeks either, just the right sessions at the right time.
Genetics for your training adaptation plays a large role IMO. I don't for one second think you need to be on 60 miles a week to go sub 3:30. It can be done with 3-5 sessions a week for sure.Agree three weeks taper is long. One week is contingency for slippage and I plan on 3-4 runs per week in taper, either very easy and drills, or short and fast (like 20min WU, 20 mins at half mara pace, 20 min CD, plus a "long run" that isn't too long. I've not had lots of experience, but I have run a fast half two weeks before a marathon and really felt flat, like the fast half was still in the legs. Equally, I have performed better than expected in a training race, despite being in the middle of a block and theoretically fatigued. It's educated guesswork for me!
Due to the porcelain nature of my body, I'm trying to stick to 3-4 runs per week, each with a focused goal, no junk mileage, great recovery and see how I do. I know many think you have to run 6x per week for sub 3.30, but I just can't, so it feels nicely experimental. You can't hide from long runs, but I don't think you have to do months of 60 miles plus weeks either, just the right sessions at the right time.
Smitters said:
Just put together my training plan for the Newport Marathon. I'm equal parts excited and terrified. I've decided to go for it and set my self a fairly lofty goal - sub 3.30. Future plans are Comrades in 2020 and GFA in London en route/2021 (easier as I'll be 40 then), as I'm apparently the worlds unluckiest VLM entrant.
I chose this because I've seen/read about or heard about a few examples where setting very tough goals has translated into significant changes. The theory is that if you change incrementally, you never really eradicate the bad habits, but by forcing yourself to focus on a very difficult goal, you have to analyse every facet, cut the fat and dedicate your time to the good.
3.30 may not be world-on -ire stuff, but with a half mara pb of 1.39.50 ten or more years ago and a parkrun pb of 20.39 in May this year it's going to require some dedication from me. I ought to be able to achieve it according to a couple of running calculators, given the right training. The trick will be getting there uninjured, for which I am extremely prone, and not ill, for which I also seem prone.
I've opted for 16 weeks, plus a three week taper, so I don't technically start until the end of the month, but assuming I'll lose at least one, if not two weeks for some reason, I'm going for it from today.
The first seven weeks are base consolidation, drills and core work. I shall also be trying a run commute for some brain-out time-on-feet. That takes me to a short section of speed work prior to a 7km xc race before Christmas, followed by recovery and some more base and drills, but with some target mara pace sections in alternate long runs.
I'll drop in to bore you/ask advice if things aren't going to plan, as I go.
Good on you for setting a big goal. Agree completely with you that addressing weaknesses often produces very big results, so I wish you the very best of luck with sub-3:30.I chose this because I've seen/read about or heard about a few examples where setting very tough goals has translated into significant changes. The theory is that if you change incrementally, you never really eradicate the bad habits, but by forcing yourself to focus on a very difficult goal, you have to analyse every facet, cut the fat and dedicate your time to the good.
3.30 may not be world-on -ire stuff, but with a half mara pb of 1.39.50 ten or more years ago and a parkrun pb of 20.39 in May this year it's going to require some dedication from me. I ought to be able to achieve it according to a couple of running calculators, given the right training. The trick will be getting there uninjured, for which I am extremely prone, and not ill, for which I also seem prone.
I've opted for 16 weeks, plus a three week taper, so I don't technically start until the end of the month, but assuming I'll lose at least one, if not two weeks for some reason, I'm going for it from today.
The first seven weeks are base consolidation, drills and core work. I shall also be trying a run commute for some brain-out time-on-feet. That takes me to a short section of speed work prior to a 7km xc race before Christmas, followed by recovery and some more base and drills, but with some target mara pace sections in alternate long runs.
I'll drop in to bore you/ask advice if things aren't going to plan, as I go.
As a frequent runner in South Wales when visiting the in-laws, I'm reasonably confident they can come up with a fast decent course, though their claim it will be possibly even flatter than Manchester is a bold one! A goal of 3:30 should see plenty of people to work with in the second half when it starts to get tough, whilst not being too congested in the first half, which London suffers from.
I think 3 weeks for taper is bang on. If you've really dedicated yourself to the training, you'll need the 3 weeks to recover and rest up. For my past 2 marathons, I've slotted in a half marathon race at marathon pace two weeks out; helped me to counteract the drop-off from tapering, whilst not being too demanding to detract from the purpose of tapering.
My missus did 3:43 on 3 runs a week and a max mileage of 35 with the long runs being 10 min miles, so I am convinced that it's about quality in the tempo, a speed session and a long run. Anything else is nice but not necessary.
Taper.... 3 weeks for me with the same number of runs per week but less intensity and distance, although a speed session at 80% on the Tuesday before does seem to work. Got me 4 x sub 3 hours and 1 x sub 2:45 so I will do the same if I do another marathon
Taper.... 3 weeks for me with the same number of runs per week but less intensity and distance, although a speed session at 80% on the Tuesday before does seem to work. Got me 4 x sub 3 hours and 1 x sub 2:45 so I will do the same if I do another marathon
The jiffle king said:
My missus did 3:43 on 3 runs a week and a max mileage of 35 with the long runs being 10 min miles, so I am convinced that it's about quality in the tempo, a speed session and a long run. Anything else is nice but not necessary.
Taper.... 3 weeks for me with the same number of runs per week but less intensity and distance, although a speed session at 80% on the Tuesday before does seem to work. Got me 4 x sub 3 hours and 1 x sub 2:45 so I will do the same if I do another marathon
Did you do a sub 3hr marathon on 3 runs a week?Taper.... 3 weeks for me with the same number of runs per week but less intensity and distance, although a speed session at 80% on the Tuesday before does seem to work. Got me 4 x sub 3 hours and 1 x sub 2:45 so I will do the same if I do another marathon
This is probably a bit beneath all you ultra marathon runners but I'm after a little reassurance.
As an overweight 45 year old I took up running just over a year ago and worked up to doing regular 5k runs three times a week using the couch to 5k app. A while back I decided it was time to up the ante and enter a 10k event which I competed a few weeks back. Having done the 10k with relative ease due to another training program I now feel that I want to maintain the 10k fitness level and maybe even have a go at a half marathon next year.
At the moment I'm aiming to complete two 5k runs and one 10k run a week but I don't know if this is sensible or not? I ran a 10k on Tuesday night and near then end a few niggles were creeping in and I was thinking that perhaps I was nearing the limit of what I can currently do. I guess as a relatively new 10k runner the more of them I do the more the body will get used to it and it will become easier with less risk of injury? I should probably also try to get back to what the training program for the 10k had me doing each week - 1 steady (5k) run, 1 run with either a tempo or interval section, 1 long run (10K), I haven't done any tempo or interval since completing the 10k as I've been running with a bit of a cold and haven't felt up to it.
Should I carry on with this regime, I think I can manage it but I don't want to injure / damage myself? I'm probably due a new pair of shoes which might help matters.
As an overweight 45 year old I took up running just over a year ago and worked up to doing regular 5k runs three times a week using the couch to 5k app. A while back I decided it was time to up the ante and enter a 10k event which I competed a few weeks back. Having done the 10k with relative ease due to another training program I now feel that I want to maintain the 10k fitness level and maybe even have a go at a half marathon next year.
At the moment I'm aiming to complete two 5k runs and one 10k run a week but I don't know if this is sensible or not? I ran a 10k on Tuesday night and near then end a few niggles were creeping in and I was thinking that perhaps I was nearing the limit of what I can currently do. I guess as a relatively new 10k runner the more of them I do the more the body will get used to it and it will become easier with less risk of injury? I should probably also try to get back to what the training program for the 10k had me doing each week - 1 steady (5k) run, 1 run with either a tempo or interval section, 1 long run (10K), I haven't done any tempo or interval since completing the 10k as I've been running with a bit of a cold and haven't felt up to it.
Should I carry on with this regime, I think I can manage it but I don't want to injure / damage myself? I'm probably due a new pair of shoes which might help matters.
C0ffin D0dger said:
This is probably a bit beneath all you ultra marathon runners but I'm after a little reassurance.
As an overweight 45 year old I took up running just over a year ago and worked up to doing regular 5k runs three times a week using the couch to 5k app. A while back I decided it was time to up the ante and enter a 10k event which I competed a few weeks back. Having done the 10k with relative ease due to another training program I now feel that I want to maintain the 10k fitness level and maybe even have a go at a half marathon next year.
At the moment I'm aiming to complete two 5k runs and one 10k run a week but I don't know if this is sensible or not? I ran a 10k on Tuesday night and near then end a few niggles were creeping in and I was thinking that perhaps I was nearing the limit of what I can currently do. I guess as a relatively new 10k runner the more of them I do the more the body will get used to it and it will become easier with less risk of injury? I should probably also try to get back to what the training program for the 10k had me doing each week - 1 steady (5k) run, 1 run with either a tempo or interval section, 1 long run (10K), I haven't done any tempo or interval since completing the 10k as I've been running with a bit of a cold and haven't felt up to it.
Should I carry on with this regime, I think I can manage it but I don't want to injure / damage myself? I'm probably due a new pair of shoes which might help matters.
I'm no racing snake but seem to get talked into ultras , i'm not quick though i treat them like a running audax As an overweight 45 year old I took up running just over a year ago and worked up to doing regular 5k runs three times a week using the couch to 5k app. A while back I decided it was time to up the ante and enter a 10k event which I competed a few weeks back. Having done the 10k with relative ease due to another training program I now feel that I want to maintain the 10k fitness level and maybe even have a go at a half marathon next year.
At the moment I'm aiming to complete two 5k runs and one 10k run a week but I don't know if this is sensible or not? I ran a 10k on Tuesday night and near then end a few niggles were creeping in and I was thinking that perhaps I was nearing the limit of what I can currently do. I guess as a relatively new 10k runner the more of them I do the more the body will get used to it and it will become easier with less risk of injury? I should probably also try to get back to what the training program for the 10k had me doing each week - 1 steady (5k) run, 1 run with either a tempo or interval section, 1 long run (10K), I haven't done any tempo or interval since completing the 10k as I've been running with a bit of a cold and haven't felt up to it.
Should I carry on with this regime, I think I can manage it but I don't want to injure / damage myself? I'm probably due a new pair of shoes which might help matters.
If your doing 2 5k and a 10k and you want to move up to halfs , then aim for 2 10ks and a 10 miler , hal higdon has pretty good training plan.
Also get off road , in the spring-summer i was doing 20 plus on a sunday , 8-10 on a monday off road and then 10k club on a tues and 10-13 on a thursday i coped fine with this as my big runs i did all off road or incorporated cinder trails.
Sept i had 2 halfs and a 10k which i planned to race so did everything on road and boy could i feel it , the miles we're far less but the impact from the road i felt , so mix up what you run on .
C0ffin D0dger said:
Stuff
Bear in mind that going for longer distance isn't necessarily the thing to aim for, I've done halves but now stick to 5 and 10k and try to go for a decent time.People often talk about half and full marathons as though everyone should be aiming for longer distance but no one says Usain Bolt is crap because he only does 100m - 'Why don't you do marathons Usain?' and no one says Hamilton, Schumacher etc should do Lemans because GP re so short they aren't worth bothering with!
Halves/ fulls aren't easy but neither are shorter distances, 1 mile is a killer!
Interesting.
I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
Cybertronian said:
RizzoTheRat said:
I started getting a bit of an ache on the outside of my foot the other week, think an aching arch but the other side. Usually starts 5-10 mins in to a run or walk and then fades after another 5-10 minutes. I assumed my trainers were getting a bit past it so replaced them with another identical pair, but still get the ache in the new ones. However I did a couple of 5k runs at the weekend in different trainers, and walked quite a lot of miles in other shoes, without the ache at all. So it seems to be related to the trainers, but I'd been using the original trainers for some time with no problems. Any thoughts?
I get this from time to time. Manufacturing tolerances can sometimes mean the same model of shoe can be just different enough that you get on with one pair and not with another. Sometimes a manufacturer will switch to a different supplier for the fabric, rubber etc. Sometimes, it's just sloppy finishing and quality checking.I had three pairs of Nike Pegasus 32 on the go at the same time last year and one pair always seemed to feel different to the other two. I also had one pair of Adidas Adios Boost 2 and the right shoe was not symmetrical with the left shoe at all.
Mothersruin said:
Interesting.
I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
Pretty much the reasons I got into ultras, albeit having been top half of the table (or DNF) in every ultra I've taken part in I'm toying with trying to be a bit more competitive if my training goes okay next year. I'm still drawn to longer and longer ultras though where the challenge is just finishing, but I've not been doing them that long.I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
The thing I like about ultras is that they're very 3 dimensional with a lot of moving parts. Nutrition and gear can be more important than a pacing strategy. And mental endurance is a very real thing that can make the difference between a finish or a DNF.
Ultras can also take you to some beautiful places. I've scrambled along wet, exposed aretes and run down the highest mountain in the UK as the sun was setting. I've yet to run one that didn't have some scenery (I've not always had the energy to appreciate it mind.)
In terms of challenge, just about anything running wise can be a challenge. Busting your balls keeping your pace high for 3 hours to get a marathon PB I can only imagine is really tough; it's just a different way of testing yourself.
No recommendations on an ultra training plan. I'm currently reading Jason Koop's book but until I've finished it and made my mind up about how well I think his ideas will work for me, I'm holding off on making changes to my own (recent, self-made and untested) training plan. I will say this - a weekly long slow run and lots of hill reps have done me well so far.
Try this for a ultra plan - http://www.scrunners.org/ultramarathon-training-sc...
If it's a 50k just stick to your fav marathon plan but try and do more off road runs and back to backs sat/sun or in my casr sun/mon.
Blisters - anyone got any tips for shifting them ?
I've never had them but now got 1 on each foot on the inside of the arch , the only things i've done different is the last 2 months ditch my orthotics and switch to hokas so maybe where my arch isn't supported it's now sliding a bit in the shoe ?
Weird because all winter i was in inov8's doing the same runs with no problems .
If it's a 50k just stick to your fav marathon plan but try and do more off road runs and back to backs sat/sun or in my casr sun/mon.
Blisters - anyone got any tips for shifting them ?
I've never had them but now got 1 on each foot on the inside of the arch , the only things i've done different is the last 2 months ditch my orthotics and switch to hokas so maybe where my arch isn't supported it's now sliding a bit in the shoe ?
Weird because all winter i was in inov8's doing the same runs with no problems .
Just a little derail from training plans, 
but I have a question about run injuries.
Specifically Plantar Fasciitis
Run Background:
2010-2015 I did quite a few Triathlons, (Sprint, Olympic and 1 IM) a couple of half marathons and 1 full (Berlin) So I would consider myself an experienced mid foot striking runner.
Stopped due to getting a bit burnt out, and other life commitments.
Towards the end of '16 I felt I had the time and inclination to start running, started short and slow. Worked up to around 25K a week by end of January 17. Tiny bit of intensity chucked in, but mainly slow steady state stuff. Signed up for Richmond marathon. Had a rough plan to get to 80K a week near the race in September. But around march started to get pain in my heels/sole/arch of my feet. Mainly the right. But had progressed so the left is the worst nwo and the right less painful (am I changing my gait to offset it and cause the other side to become painful) It's not so much when running, more of a niggle since I don't heel strike, but the next morning getting up was agony!
Stopped training for a bit, see if it improved, it didn't. Tried shorter even more gentle runs and did some more strength and conditioning on my legs, glutes. Googled some feet strengthening exercises. Nothing helped.
Eventually relented and went to a Physio who said "yep Plantar Fasciitis" All run training was halted. Marathon chip was returned in due course as I would be DNS'ing.
He said that the "google advice" of steroid injections into the fascia were a bad idea since it increases the chances of it rupturing!
We tried taping, we tried a stretching routine (heels hung off a step to stretch Achilles out) but no real improvement. So bit the bullet and got the £250 insoles, custom made. Wore them for 2 months in my work shoes (steel toe cap trainers) But didn't feel like any improvement, my heels still ache at the end of the day and I still get some pain in the morning. Stopped wearing the insoles for a month. Nothing really changed good or bad. Have been wearing them again for the last 10 days.
To come to the point
I'm at the point now where I don't know what to do. I have another Triathlon in July next year, so I'll need to run again sometime this year even if it;s just December.
Do I go back to the same Physio and say "why isn't it better?" Or do I seek out another Physio (Recommendations appreciated. I'm in SW London area) and start again from scratch but with a second opinion?
Anyone else had PF and what a) worked for you and b) Whilst it's the classic "how long is the string" What sort of time did yours take to heal?
but I have a question about run injuries.Specifically Plantar Fasciitis
Run Background:
2010-2015 I did quite a few Triathlons, (Sprint, Olympic and 1 IM) a couple of half marathons and 1 full (Berlin) So I would consider myself an experienced mid foot striking runner.
Stopped due to getting a bit burnt out, and other life commitments.
Towards the end of '16 I felt I had the time and inclination to start running, started short and slow. Worked up to around 25K a week by end of January 17. Tiny bit of intensity chucked in, but mainly slow steady state stuff. Signed up for Richmond marathon. Had a rough plan to get to 80K a week near the race in September. But around march started to get pain in my heels/sole/arch of my feet. Mainly the right. But had progressed so the left is the worst nwo and the right less painful (am I changing my gait to offset it and cause the other side to become painful) It's not so much when running, more of a niggle since I don't heel strike, but the next morning getting up was agony!
Stopped training for a bit, see if it improved, it didn't. Tried shorter even more gentle runs and did some more strength and conditioning on my legs, glutes. Googled some feet strengthening exercises. Nothing helped.
Eventually relented and went to a Physio who said "yep Plantar Fasciitis" All run training was halted. Marathon chip was returned in due course as I would be DNS'ing.
He said that the "google advice" of steroid injections into the fascia were a bad idea since it increases the chances of it rupturing!
We tried taping, we tried a stretching routine (heels hung off a step to stretch Achilles out) but no real improvement. So bit the bullet and got the £250 insoles, custom made. Wore them for 2 months in my work shoes (steel toe cap trainers) But didn't feel like any improvement, my heels still ache at the end of the day and I still get some pain in the morning. Stopped wearing the insoles for a month. Nothing really changed good or bad. Have been wearing them again for the last 10 days.To come to the point
I'm at the point now where I don't know what to do. I have another Triathlon in July next year, so I'll need to run again sometime this year even if it;s just December.
Do I go back to the same Physio and say "why isn't it better?" Or do I seek out another Physio (Recommendations appreciated. I'm in SW London area) and start again from scratch but with a second opinion?
Anyone else had PF and what a) worked for you and b) Whilst it's the classic "how long is the string" What sort of time did yours take to heal?
PF.......
I have suffered from it mildly over the years and do the following which may seem extreme, but it has worked for me.
1) Rest when you first get it and rest for as much tie as you can
2) Stretch every night for an hour and don't just stretch the calf, do the IT band, gluten, everything and do it whilst watching TV and do it properly..... and every single night without fail
3) Roll a ball under your foot for 20 minutes 5 x a day... e.g. when you are at work, do this in a meeting. Ideally, this will be an ice bottle, but a solid lacrosse ball will do the power of good
4) If you are an office worker, do some desk stretches twice a day
I've always treated it like my mission to spend 2 hours a day on it (whilst doing other things) and I've usually been back up and running in a week. Not everyone has the appetite for the above but I know it's worked for me so I follow it.
I have suffered from it mildly over the years and do the following which may seem extreme, but it has worked for me.
1) Rest when you first get it and rest for as much tie as you can
2) Stretch every night for an hour and don't just stretch the calf, do the IT band, gluten, everything and do it whilst watching TV and do it properly..... and every single night without fail
3) Roll a ball under your foot for 20 minutes 5 x a day... e.g. when you are at work, do this in a meeting. Ideally, this will be an ice bottle, but a solid lacrosse ball will do the power of good
4) If you are an office worker, do some desk stretches twice a day
I've always treated it like my mission to spend 2 hours a day on it (whilst doing other things) and I've usually been back up and running in a week. Not everyone has the appetite for the above but I know it's worked for me so I follow it.
Yip can be a long one out with Plantar Fascitis (Sometimes up to 12 weeks)
For me i did the heel drops, single leg straight - 3 x 20, Single Leg Bent 3 x 20 then repeat on other leg and do this twice a day! Also do stretches on ITB etc and foam roll.
I did this for 8 weeks solid and eventually was fine, wasn't fun but needed to be done!!
For me i did the heel drops, single leg straight - 3 x 20, Single Leg Bent 3 x 20 then repeat on other leg and do this twice a day! Also do stretches on ITB etc and foam roll.
I did this for 8 weeks solid and eventually was fine, wasn't fun but needed to be done!!
Spectated and supported at the inaugual Birmingham International Marathon yesterday. Congratulations to anybody that ran it.
Probably some of the shoddiest organisation I've seen from the Great Run company, who clearly lack the logistical know-how for marathons (half marathons and below, and they're pros).
For a £55 entry fee, there were no energy drink/isotonic stations on the route, only Gu gels at two points with not enough volunteers handing them out. 2 lap course in the middle to cover 12 miles or so, so faster wave runners were colliding with slower wave runners, and there was even lapping going on within waves! I even had to tell security to move a cheer bus as it was parked in the wrong place, slap bang across the route...
Probably some of the shoddiest organisation I've seen from the Great Run company, who clearly lack the logistical know-how for marathons (half marathons and below, and they're pros).
For a £55 entry fee, there were no energy drink/isotonic stations on the route, only Gu gels at two points with not enough volunteers handing them out. 2 lap course in the middle to cover 12 miles or so, so faster wave runners were colliding with slower wave runners, and there was even lapping going on within waves! I even had to tell security to move a cheer bus as it was parked in the wrong place, slap bang across the route...
tenohfive said:
Mothersruin said:
Interesting.
I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
Pretty much the reasons I got into ultras, albeit having been top half of the table (or DNF) in every ultra I've taken part in I'm toying with trying to be a bit more competitive if my training goes okay next year. I'm still drawn to longer and longer ultras though where the challenge is just finishing, but I've not been doing them that long.I've done a couple of halfs now, one road & one trail. Trail is definitely the way forward for me. I have zero interest in doing a road Marathon, but I really like the idea of an Ultra - be a nice day out. I like PBing my 5 & 10 times when training but don't really have the urge to race those distances either. I get the feeling that I'll settle into a nice groove on an ultra and enjoy the setting.
Also not chasing the clock yet having the achievement of finishing the course and overcoming the elements appeals to me far more. I know at my age (48) and with limited time back to running (18 months or so), I know I'm never going to be fast but I'm loving feeling fitter so want to make sure I do stuff I'm enthusiastic about.
Am I odd?
Any recommendations on a good Ultra training plan?
The thing I like about ultras is that they're very 3 dimensional with a lot of moving parts. Nutrition and gear can be more important than a pacing strategy. And mental endurance is a very real thing that can make the difference between a finish or a DNF.
Ultras can also take you to some beautiful places. I've scrambled along wet, exposed aretes and run down the highest mountain in the UK as the sun was setting. I've yet to run one that didn't have some scenery (I've not always had the energy to appreciate it mind.)
In terms of challenge, just about anything running wise can be a challenge. Busting your balls keeping your pace high for 3 hours to get a marathon PB I can only imagine is really tough; it's just a different way of testing yourself.
No recommendations on an ultra training plan. I'm currently reading Jason Koop's book but until I've finished it and made my mind up about how well I think his ideas will work for me, I'm holding off on making changes to my own (recent, self-made and untested) training plan. I will say this - a weekly long slow run and lots of hill reps have done me well so far.
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