The Running Thread Vol 2

[Crasher242]

RizzoTheRat said:

RobM77 said:

I’ve never really understood the attraction of these. My medals go in a drawer, never to be seen again, and the t-shirts, on the rare occasion they fit, are normally really cheap and nasty and not the sort of thing you’d ever want to run in.

I'm with you on the medals, but while I've had a few crappy quality or bad fitting shirts, most seem to be a pretty decent quality and I think I now only have 1 or 2 running shirts that didn't come from races. The main problem is I have loads of shirts and not enough running shorts and socks

I did a 10k race at Dracote Water way back at the beginning of the year - as well as the usual naff medal, bottle of water and chewy bar, they were also giving out running socks. Can't remember the make of them now, but they were really comfy and a welcome change from the usual shirts.

[RobM77]

Yeah, sorry, I should expand on that. By ‘cheap and nasty’ t-shirts I meant too rough against the skin, or not breathable enough. I’ve just yet to have one that’s anywhere near a shop bought t-shirt. Most are optional now though when you enter a race, which is good.

[anonymous-user]

My ‘Cabbage Patch 10, 2003’ long sleeved ‘freebie’ top came out the other day. One of the better ones!

[Smitters]

joshcowin said:

Smitters said:

Both my upcoming races have been cancelled. Not that I was going to race them hard, but they looked like enjoyable days out. No real surprise though, one being in the Brecons. A big boo/thumbs down to the Dursley Dozen though, who have cancelled again having moved from February and are not offering any goodwill at all. They're donating the t-shirts to charity even, presumably because they're not willing to post them out. I get that their Ts and Cs say no refunds, but to offer zero goodwill seems a shame. Even a few quid off a 2021 entry would go a long way. I'd rather support events that support their customers, so that's it for me with that race.

I think the t shirts being given to charity is fantastic idea! You don't NEED it and some do!

Agree on the goodwill, some would have just shown some appreciation for your custom! Lets just hope these companies survive, its not like they are making loads of money in the good times!

Fundamentally you're absolutely right. I do donate my running shoes and often race t-shirts I don't like, or don't fit well when in use go straight to the charity shop rather than get wrecking for DIY. I think my issue stems from a lack of communication or options. I was given no choice.

For example, if I donated my shirt and whatever was left of the entry fee to charity, I could get £5 off the 2021 race. Boom, done, sign me up. Or offer me the chance to collect my shirt and wear it proudly as a rare "shirt for no race", plus full price priority entry to 2021. Again, being local, boom, sign me up.

As it happens, I love wearing local race shirts out when training as I like supporting events and advertising them. It's why I always shake my head when the t-shirt design is utterly ste, or so cheap it shreds after three uses. Surely a free advert is a good thing? Anyway, this race communicates poorly and it's main selling point was it's local. This is probably because it's a club run event, not an event-company run race, but even so, it's not hard to keep folks informed.

Anyway, I'm surfing dangerously near being petty, but there we go.

[Paul_M3]

A little update from me as the 41 year old C25K graduate who's finally managed to stick with running this year.

It's been just over 7 weeks since I set my previous 10k PB of 57:24.

Since then I've been roughly carrying on with my 4 runs a week structure: 1 speed session, 2 easy runs, and 1 long run.

Last night I thought I'd go out and give a real hard effort on a 10k run to see what difference it made.

I knocked just over 4 minutes off my previous time, and did the 10k in 53:16. I was very very pleased with that, albeit thoroughly knackered! I must admit, it's quite nice being at the 'advanced beginner' stage of running, where you still see big improvements in relatively spaces of time.

I was definitely pushing hard, as my heart rate was probably about as high as you could sustain for that period of time. By 2km it was up to 180bpm, and then steadily increased to 190bpm by 8km. It finished off at about 193bpm.

I'm guessing I'm a bit outside the 220-age approximation for maximum heart rate! (I measure on a Garmin watch rather than chest strap, but it generally appears to be quite accurate whenever I compare it to another method such as gym equipment)

Do you other guys have heart rates so close to your maximum for the entire duration of hard runs?

[Crasher242]

Paul_M3 said:

A little update from me as the 41 year old C25K graduate who's finally managed to stick with running this year.

It's been just over 7 weeks since I set my previous 10k PB of 57:24.

Since then I've been roughly carrying on with my 4 runs a week structure: 1 speed session, 2 easy runs, and 1 long run.

Last night I thought I'd go out and give a real hard effort on a 10k run to see what difference it made.

I knocked just over 4 minutes off my previous time, and did the 10k in 53:16. I was very very pleased with that, albeit thoroughly knackered! I must admit, it's quite nice being at the 'advanced beginner' stage of running, where you still see big improvements in relatively spaces of time.

I was definitely pushing hard, as my heart rate was probably about as high as you could sustain for that period of time. By 2km it was up to 180bpm, and then steadily increased to 190bpm by 8km. It finished off at about 193bpm.

I'm guessing I'm a bit outside the 220-age approximation for maximum heart rate! (I measure on a Garmin watch rather than chest strap, but it generally appears to be quite accurate whenever I compare it to another method such as gym equipment)

Do you other guys have heart rates so close to your maximum for the entire duration of hard runs?

Well done on the PB - good going.
As an "oldie" (i hit 53 this year) and relative newcomer to running (this is my 2nd full year at it) i will regularly top-out my heart rate on a hard run, although not necessarily for the entire duration. My Zone5 kicks in at around the 172/173 point (Garmin, via a cheststrap), and i can hit this in the closing stages of a "hard" 10k if i really feel up for the fight (during the last couple of K). My 10k pb is still just under the hour mark (58 and change), which i've run twice this year. I'm thinking a 55 minute 10k as a realistic short-term goal.

I'm mixing my running up, and now only tend to do a single fast/hard session a week, and will do a couple of easier runs (Z2/Z3) and a long-slow-run per week. And i mix this up with cycling (mainly trail on the MTB now the weather has turned).

As has been said before on this thread, everyone is different when it comes to HR readings, and the 220 minus your age really is only a rough guide. On my very first parkrun (2 years ago now) i topped out at over 190bpm

[RobM77]

Absolutely, yes. I’m 43 years old and I race 10ks at 172-176bpm the whole way without a problem. I’ve had my VO2 Max properly measured and from all the data I know this heart rate is fine for me.

[Candellara]

Paul_M3 said:

Do you other guys have heart rates so close to your maximum for the entire duration of hard runs?

I'm soon to be 51 and my heart rates pretty much go as follows - but these might fluctuate on any given day:

Maximum bpm for me is circa 170

5.00 km pace - HR about 75% to 80%
4.30 km pace - HR about 80 to 85%
4.00 km pace - HR about 90% to 95%
3.40 km pace - HR about 100%

I find I can maintain 100% heart rate for about 20 mins as my PR 5km is 19.45 and I can hold 90%+ as my best 10K time is 43 mins. Half Marathon PB is 1hr34mins so would mean a HR of 80 to 85% for the duration of that run.

Congrats on your PB's BTW

Edited by Candellara on Friday 2nd October 09:05

[smn159]

Candellara said:

Paul_M3 said:

Do you other guys have heart rates so close to your maximum for the entire duration of hard runs?

I'm soon to be 51 and my heart rates pretty much go as follows - but these might fluctuate on any given day:

Maximum bpm for me is circa 170

5.00 km pace - HR about 75% to 80%
4.30 km pace - HR about 80 to 85%
4.00 km pace - HR about 90% to 95%
3.40 km pace - HR about 100%

I find I can maintain 100% heart rate for about 20 mins as my PR 5km is 19.45 and I can hold 90%+ as my best 10K time is 43 mins. Half Marathon PB is 1hr34mins so would mean a HR of 80 to 85% for the duration of that run.

Congrats on your PB's BTW

Edited by Candellara on Friday 2nd October 09:05

How are you guys working out your max HR's? Everything that I've seen suggests that true Max HR can only be held for a few minutes at best

[Candellara]

smn159 said:

How are you guys working out your max HR's? Everything that I've seen suggests that true Max HR can only be held for a few minutes at best

The old fashioned calculation but it's not that far out. I know when my Garmin is saying that my HR is at 100% I cannot maintain this very long at all - you're right, a few minutes at best.

I recently did a 19.45 5km and my HR (according to Garmin my HR was running at between 95 and 97%) for each km split

I've hit 100% quite a few times and what that means in running terms for me is probably sub 3.00km pace - which for me is a full blown sprint. I know i'm maxxed out because my heart starts fluttering a little and I have to pull up.

Edited by Candellara on Friday 2nd October 11:34

[Parsnip]

smn159 said:

How are you guys working out your max HR's? Everything that I've seen suggests that true Max HR can only be held for a few minutes at best

Perform calculation. Ignore calculation. Put on shoes. Run fast. Aim at hill. Run faster. Avoid shouting Weetabix. Check HR trace after.

My last 5k I averaged 179 which is 93% of MHR. I hit my MHR briefly, but it isn't anywhere near sustainable as part of a 5k effort - it feels like 96% is when it goes from "this hurts exactly as much as it should" to "Reactor No.4 failure imminent comrade!"

On both a 5 and 10, my HR starts and ends in roughly the same place, but the time taken to get between the two numbers is longer - its why 10K's are utterly horrid - imperceptibly less rubbish than a 5, but for twice as long.

[towser44]

My running club has suspended running now due to our borough being added to the watchlist for COVID

[RobM77]

smn159 said:

Candellara said:

Paul_M3 said:

Do you other guys have heart rates so close to your maximum for the entire duration of hard runs?

I'm soon to be 51 and my heart rates pretty much go as follows - but these might fluctuate on any given day:

Maximum bpm for me is circa 170

5.00 km pace - HR about 75% to 80%
4.30 km pace - HR about 80 to 85%
4.00 km pace - HR about 90% to 95%
3.40 km pace - HR about 100%

I find I can maintain 100% heart rate for about 20 mins as my PR 5km is 19.45 and I can hold 90%+ as my best 10K time is 43 mins. Half Marathon PB is 1hr34mins so would mean a HR of 80 to 85% for the duration of that run.

Congrats on your PB's BTW

Edited by Candellara on Friday 2nd October 09:05

How are you guys working out your max HR's? Everything that I've seen suggests that true Max HR can only be held for a few minutes at best

I always wear a HRM when I run, so I look at the rare moments when I’m free of psychological barriers (running with others) and push myself as hard as I can. The last 500m of a 10k race is a good one, or the final seconds of a VO2 test. And yes, me too, I can only sustain that for a minute or two, tops. I’m 43 and my max is about 185bpm.

[anonymous-user]

I’m 58, so my max heart rate should be 220-58 ?
=162
When pushing along on a 5k, it maxes out at around 175 on Apple watch.
I guess not an exact science...
My resting heart rate is low 40s though, dips to low 30s overnight!
Been a keen runner since late 1970s

Edited For Numptyness !

Edited by anonymous-user on Friday 2nd October 23:32

[gazza285]

Jimboka said:

I’m 58, so my max heart rate should be 220-58 ?
=262
When pushing along on a 5k, it maxes out at around 175 on Apple watch.
I guess not an exact science...
My resting heart rate is low 40s though, dips to low 30s overnight!
Been a keen runner since late 1970s

Keen runner, poor mathematician.

[feef]

yay, now that the schools are back, I can return to some semblance of a routine. From about march, and all through the summer, I've been getting out when I can which was maybe only once or twice a month.

Now I'm on 3 x 5k midweek at lunchtimes and a longer run at the weekend, normally a 10k interspersed with a half distance every few weeks.

I'm limited to my lunch hours midweek so that's about all I can do, but I'm hoping I can still increase my weekend distance over time

it's good to get out again.. just a shame the weather's turned st

[lost in espace]

Just went to time the Run the Claydons in Bucks, got there with all the timing kit to be told it was cancelled due to flooding. This was on of many cancelled events this year, the first for flooding! Had to battle through floods to get there.

On the upside we saw quite a few VLM virtual runners who we enjoyed cheering on.

[S1KRR]

Who else watched the London Marathon this morning? I watched the race on BBC1 and had the Seth James Demoor live stream "watch along" at the same time.


Ok, so the headline was Kipchoge not winning. And obviously the "Race of the year" thing with Bekele didn't materialise.

But what a finish! 3 guys could have won going into the last corner! I've read the Womens race was good for 2nd place too!

Mo was pacing the GB runners for Tokyo qualification. At one point he was giving out advice to the other Brits. Which was great to see. Both Mellor and Connor qualified as both under 2h11m30

But for me the biggest thing was seeing nearly ALL the Nike Runners using the older Next% shoes and not the all singing all dancing Alphaflys. Bekele had a calf injury so that's why he didn't compete and he's being quoted elsewhere as saying he doesn't get on with the AFs. Other reviewers say its a VERY stiff shoe, perhaps too much and causes injuries if your gait cycle isn't perfect for them. Heard similar criticism of the Tempo next% as well.




Kipchoge in Alphaflys
Adidas guys in Adizero Pro's (Have you seen how they have NO tread on the bottom!)
All other Nike runners in "Mango" Next%'s (which have pretty much sold out after being launched this morning )

Edited by S1KRR on Sunday 4th October 16:26

[RobM77]

That’s interesting about the Alphafly shoes, I didn’t know that.

Yes, I did my long run early so I could watch Rather than my usual lonely 22km, I saw about 50 or 60 other runners, all wearing London Marathon numbers. I also saw a Penguin and a Leprechaun.

[anonymous-user]

S1KRR said:

.............
All other Nike runners in "Mango" Next%'s (which have pretty much sold out after being launched this morning )

Edited by S1KRR on Sunday 4th October 16:26

I thought that the ‘pros’ could only run in shoes available to Joe Public for a certain period. A few months. Maybe that only applies to Olympics/Records etc ?