The Running Thread Vol 2
Discussion
Cybertronian said:
When running on country lanes, I try to run against traffic as I'm more likely to see the car first than they are to see me. Exception to this is if the road bends to the right, then I'll switch to running with traffic as I can no longer see cars coming towards me.
Agree with all of this. I wear reflective gear and a head torch for the lack of street lighting
All the lanes out of our village are unlit (hardly any lights in the village either), so spend a good chunk of the year running in the dark (with Mrs Harpoon). The lanes are mainly single track but another vote for being on the "wrong" side on blind binds to avoiding surprising traffic.
We both have:
Heard torch from Alpikit (I've got an Arc, Mrs Harpoon has a Viper)
Cheap rear bike light that can hook into the back of your shorts or tights eg https://www.planetx.co.uk/i/q/LISMRTR1W/smart-luna...
Reflective vests from DX : http://www.dx.com/p/salzmann-50019-night-cycling-r...
Our lanes are pretty quiet (unless the farmers are busy) - I did a quick 5k after work on Friday and had one car pass me. The reflective vests are great - once headlights hit the panels, drivers back right off whilst they figure out what's coming.
We both have:
Heard torch from Alpikit (I've got an Arc, Mrs Harpoon has a Viper)
Cheap rear bike light that can hook into the back of your shorts or tights eg https://www.planetx.co.uk/i/q/LISMRTR1W/smart-luna...
Reflective vests from DX : http://www.dx.com/p/salzmann-50019-night-cycling-r...
Our lanes are pretty quiet (unless the farmers are busy) - I did a quick 5k after work on Friday and had one car pass me. The reflective vests are great - once headlights hit the panels, drivers back right off whilst they figure out what's coming.
i clip on one of these when running at night. Drivers seem quick to notice flashing blue at night as they are conditioned by the emergency services!
https://www.sportsshoes.com/product/ulp126/ultimat...
https://www.sportsshoes.com/product/ulp126/ultimat...
Nice work, Willy. I seem to recall your 5k time is pretty sharp, so a couple of longer tempo runs and slow long runs should see you easily go into the 1:24s and beyond.
Nice work to you, too, John. I always find I need a few 10k races to get a feel for the pace, so I reckon you'll be there by the Spring.
I had a pleasant surprise this morning when I won my first race! Signed up to a 10 mile race back in December that got cancelled due to snow - the revised date in the New Year didn't work for me, so I was offered one final alternative for today. Had the choice of the 5k, 10k or 20k. Went with the 20k as it aligned best with my target half marathon in a few weeks.
All three races started at the same time, so it was difficult working out who was in my race until the second lap switchback when I got a good look at the bibs ahead of me - turned out I was leading the 20k race and my closest competitor was some 4 minutes behind me at the bottom of the hill! I ran out of lapped 10k and 20k runners to reel in on the final lap, so the exposed course was pretty breezy to ramp up the effort level. Won the race in 1:24:12 and also found out I'd set the course record as it was the inaugural 20k option. Should bode well for my 1:23 target in a month's time!
Nice work to you, too, John. I always find I need a few 10k races to get a feel for the pace, so I reckon you'll be there by the Spring.
I had a pleasant surprise this morning when I won my first race! Signed up to a 10 mile race back in December that got cancelled due to snow - the revised date in the New Year didn't work for me, so I was offered one final alternative for today. Had the choice of the 5k, 10k or 20k. Went with the 20k as it aligned best with my target half marathon in a few weeks.
All three races started at the same time, so it was difficult working out who was in my race until the second lap switchback when I got a good look at the bibs ahead of me - turned out I was leading the 20k race and my closest competitor was some 4 minutes behind me at the bottom of the hill! I ran out of lapped 10k and 20k runners to reel in on the final lap, so the exposed course was pretty breezy to ramp up the effort level. Won the race in 1:24:12 and also found out I'd set the course record as it was the inaugural 20k option. Should bode well for my 1:23 target in a month's time!
A good weekend's work for all then. Top stuff.
Somewhat less exciting to most, but I ran a whole parkrun. It seems like my shinsplints have finally taken the hint and f
ked off, which is ace. I ran easy, but it was so good to just keep going and have no pain during or afterwards.
Fair play, doing 60 calf raises every day has been the most effective exercise. Onwards for me! (But no being silly...)
Somewhat less exciting to most, but I ran a whole parkrun. It seems like my shinsplints have finally taken the hint and f
ked off, which is ace. I ran easy, but it was so good to just keep going and have no pain during or afterwards.Fair play, doing 60 calf raises every day has been the most effective exercise. Onwards for me! (But no being silly...)
Smitters said:
Fair play, doing 60 calf raises every day has been the most effective exercise. Onwards for me! (But no being silly...)
I do them when brushing my teeth 
Means I get 4 minutes in a day, no idea how many that is mind!I've got 2 half marathons booked in for this year (Bungay and Palma) so I've actually taken the advice to slowly increase mileage rather than taking the attitude of just running the longer distances and seeing what happens - after a 10 mile race last year my knees hurt so much I could barely walk...
My weekend 'long' runs have been increasing by 1km each week, 13km yesterday along a very muddy bridlepath (Marriot's Way near Norwich if anyone knows it), pace was terrible as I dodging the mud but I now have a route I can add 500m onto each week so I've got a bit of a plan in mind for this year.
After 4 months of gradually building up consistent training I finally feel like I'm running "properly" again, got that floaty feeling back rather then feeling like I'm just trudging round. Gone up to 2 runs a week for the last two weeks (training week consists of 1 or 2 runs, 2-3 bike sessions, a swim and a core strength session).
All the little aches and niggles I've been battling have finally all gone and I did a hilly 10k on Saturday in 44 mins which I was pleased with. Last weds did 4.5 miles at 6:30min/mile pace.
Happy with that off 10 miles of running per week
Aim for the summer is to get to near 17 mins for a 5k, bit of friendly competition with my brother-in-laws brother who did a 17:48 5k pb last week.
All the little aches and niggles I've been battling have finally all gone and I did a hilly 10k on Saturday in 44 mins which I was pleased with. Last weds did 4.5 miles at 6:30min/mile pace.
Happy with that off 10 miles of running per week
Aim for the summer is to get to near 17 mins for a 5k, bit of friendly competition with my brother-in-laws brother who did a 17:48 5k pb last week.
Cybertronian said:
Nice work, Willy. I seem to recall your 5k time is pretty sharp, so a couple of longer tempo runs and slow long runs should see you easily go into the 1:24s and beyond.
Nice work to you, too, John. I always find I need a few 10k races to get a feel for the pace, so I reckon you'll be there by the Spring.
I had a pleasant surprise this morning when I won my first race! Signed up to a 10 mile race back in December that got cancelled due to snow - the revised date in the New Year didn't work for me, so I was offered one final alternative for today. Had the choice of the 5k, 10k or 20k. Went with the 20k as it aligned best with my target half marathon in a few weeks.
All three races started at the same time, so it was difficult working out who was in my race until the second lap switchback when I got a good look at the bibs ahead of me - turned out I was leading the 20k race and my closest competitor was some 4 minutes behind me at the bottom of the hill! I ran out of lapped 10k and 20k runners to reel in on the final lap, so the exposed course was pretty breezy to ramp up the effort level. Won the race in 1:24:12 and also found out I'd set the course record as it was the inaugural 20k option. Should bode well for my 1:23 target in a month's time!
Is the 1.23 target for half marathon? 1.24.12 20k = around 1.29 HM paceNice work to you, too, John. I always find I need a few 10k races to get a feel for the pace, so I reckon you'll be there by the Spring.
I had a pleasant surprise this morning when I won my first race! Signed up to a 10 mile race back in December that got cancelled due to snow - the revised date in the New Year didn't work for me, so I was offered one final alternative for today. Had the choice of the 5k, 10k or 20k. Went with the 20k as it aligned best with my target half marathon in a few weeks.
All three races started at the same time, so it was difficult working out who was in my race until the second lap switchback when I got a good look at the bibs ahead of me - turned out I was leading the 20k race and my closest competitor was some 4 minutes behind me at the bottom of the hill! I ran out of lapped 10k and 20k runners to reel in on the final lap, so the exposed course was pretty breezy to ramp up the effort level. Won the race in 1:24:12 and also found out I'd set the course record as it was the inaugural 20k option. Should bode well for my 1:23 target in a month's time!
Jimboka said:
Is the 1.23 target for half marathon? 1.24.12 20k = around 1.29 HM pace
I ran the 20k race at marathon pace, circa 6:46 per mile. My half marathon PB is 1:24:08 set on a pancake flat course with good company around me, whereas the target half has some undulations and won't be as well attended.
Need some help please.
I am keen marathon runner however last Summer/Autumn started training for speed so stopped the running anything over 10k. Got a 19:30/5k in Sept and then from there to now I have been getting slower and slower. To the extent 9mm are now difficult albeit with the expected HR I am really struggling to breathe deeply. Using a peak flow metre my reading's average 250-300 which are similar to my wife who is a non-athletic.
That being said I am still ok on a bike and have loads of gym strength. No idea what is causing me this trouble. This morning I visited the GP (took me a few weeks to admit there is something wrong).
Today I did a 15m zwift ride and a 10k/60min/HR125 on a treadmill. Tomorrow I think I will stick with the treadmill and see if I can push it along a little.
I am keen marathon runner however last Summer/Autumn started training for speed so stopped the running anything over 10k. Got a 19:30/5k in Sept and then from there to now I have been getting slower and slower. To the extent 9mm are now difficult albeit with the expected HR I am really struggling to breathe deeply. Using a peak flow metre my reading's average 250-300 which are similar to my wife who is a non-athletic.
That being said I am still ok on a bike and have loads of gym strength. No idea what is causing me this trouble. This morning I visited the GP (took me a few weeks to admit there is something wrong).
Today I did a 15m zwift ride and a 10k/60min/HR125 on a treadmill. Tomorrow I think I will stick with the treadmill and see if I can push it along a little.
AndStilliRise said:
Need some help please.
I am keen marathon runner however last Summer/Autumn started training for speed so stopped the running anything over 10k. Got a 19:30/5k in Sept and then from there to now I have been getting slower and slower. To the extent 9mm are now difficult albeit with the expected HR I am really struggling to breathe deeply. Using a peak flow metre my reading's average 250-300 which are similar to my wife who is a non-athletic.
That being said I am still ok on a bike and have loads of gym strength. No idea what is causing me this trouble. This morning I visited the GP (took me a few weeks to admit there is something wrong).
Today I did a 15m zwift ride and a 10k/60min/HR125 on a treadmill. Tomorrow I think I will stick with the treadmill and see if I can push it along a little.
Peak flow is way below where I guess you should be at your age (25-45?). Go see a doc. Your wife's sounds low to, to be honest. I'm late 30's, had mine tested for a chest infection and was just under 600.I am keen marathon runner however last Summer/Autumn started training for speed so stopped the running anything over 10k. Got a 19:30/5k in Sept and then from there to now I have been getting slower and slower. To the extent 9mm are now difficult albeit with the expected HR I am really struggling to breathe deeply. Using a peak flow metre my reading's average 250-300 which are similar to my wife who is a non-athletic.
That being said I am still ok on a bike and have loads of gym strength. No idea what is causing me this trouble. This morning I visited the GP (took me a few weeks to admit there is something wrong).
Today I did a 15m zwift ride and a 10k/60min/HR125 on a treadmill. Tomorrow I think I will stick with the treadmill and see if I can push it along a little.
If you stuck with the high volume training plan discussed last year and it's not paying dividends (clearly) I would have to consider overtraining syndrome. It's a very real thing. Hit google and see if it sounds like you and if so, talk to your coach/sympathetic doc.
As before, happy to discuss offline.
ETA - not a doc etc etc.
I may have slightly entered the Beacons Ultra in November. I'm 50% excited and 50% wondering what the hell I'm playing at. But I lose motivation in the autumn, so this should keep me moving nicely into Christmas by which time I'll have definitely earned my break! Also no need to chase speed now, which is so often the route to my own destruction. Just get familiar with long walks and walking poles.
Anyone else in, or done it? The course looks "easy" - in that there are only a few major ups, instead of loads of up and down. I feel like the long descent has the potential to ruin many a set of legs. It also looks like a lot is runnable, which actually makes lap two survival hard I think, after a macho-man start.
Anyone else in, or done it? The course looks "easy" - in that there are only a few major ups, instead of loads of up and down. I feel like the long descent has the potential to ruin many a set of legs. It also looks like a lot is runnable, which actually makes lap two survival hard I think, after a macho-man start.
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