The Running Thread Vol 2
Discussion
So just did a tiny 0.6 km run test for my hamstring!
Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
joshcowin said:
So just did a tiny 0.6 km run test for my hamstring!
Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
I've had success by running every other day following injury and adding 5-10 minutes each time. Going from 0.6k to 5k in one go feels a bit of a leap. Be careful if you try a 5k straight off - It's what I did after I had a calf strain that had initially settled and I managed to strain it again...Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
My experience of similar is that the ache doesn't go for some time, but that as long as it doesn't get any worse it's OK.
joshcowin said:
So just did a tiny 0.6 km run test for my hamstring!
Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
Pop an ibuprofen and run maybe 3km very easy pace. Same dull pain/ache in the same spot in the hamstring. It doesn't make me limp and afterwards the pain doesn't get worse just stays the same. Its a really localised spot and the pain doesn't spread at all.
What should I do? run through it and hope it goes or stop running until it feels fine? I may try a 5km run tonight and see what it feels like!
smn159 said:
I've had success by running every other day following injury and adding 5-10 minutes each time. Going from 0.6k to 5k in one go feels a bit of a leap. Be careful if you try a 5k straight off - It's what I did after I had a calf strain that had initially settled and I managed to strain it again...
My experience of similar is that the ache doesn't go for some time, but that as long as it doesn't get any worse it's OK.
Thanks, I was only testing it with the 0.6km this only happened on Saturday going down a steep hill! So annoying! My experience of similar is that the ache doesn't go for some time, but that as long as it doesn't get any worse it's OK.
I will go for 10 minutes tonight and see how it feels!
not! 
Well, it'll be 5 weeks on Friday since I last properly ran. Injury has been taking a long time to heal. I have felt no pain at all for a few days now and did an hour cycling yesterday at tempo with a pretty hard effort near the end and no ill-effects. I will be doing another ride today and I'll also try a very short run, just somewhere around 1/2 mile to see how it feels. I've got 2x11-12 hour days at work tomorrow and Friday so I figure short run just to see how it is today and then 2 days no running and only an easy ride and fingers and toes crossed I can try a little longer Saturday.
Been ages
Been ages
Went out and did 6km last night with 1,200m of the afterburners fully lit - felt great - the Garmin race estimates are more hilarious than they have ever been.
Was wrapped up head to toe and got back in with the baselayer sleeves rolled up, gloves and hat tucked into the shorts and soaking with sweat. It was also (somewhat) light.
Lighter, warmer days and nights cannot come soon enough - have been going through the motions a bit with loads of tempo and "just running" - I find it really hard to get motivated to do anything structured when its cold and dark out.
Have got an urge to go out and kick a 5k in the head this week - if the stars align I reckon a PB is on the cards.
Was wrapped up head to toe and got back in with the baselayer sleeves rolled up, gloves and hat tucked into the shorts and soaking with sweat. It was also (somewhat) light.
Lighter, warmer days and nights cannot come soon enough - have been going through the motions a bit with loads of tempo and "just running" - I find it really hard to get motivated to do anything structured when its cold and dark out.
Have got an urge to go out and kick a 5k in the head this week - if the stars align I reckon a PB is on the cards.
keo said:
Go for it Parsnip I don’t envy you though 5k for me is just pure pain! Haha. I am also looking forward to the lighter days and nicer weather. Just feel so much better for it all round.
Seriously, as I posted above, get on the vitamin D mate. We are chronically low in this country. NHS class us as normal at >50nmol/L, but this has been proven to be too low (at 86 we absorb 65% more calcium than at 50.....that's huge!!!). In winter 87% are under just 75nmol/L, and summer that's still around 40%, so it's worth supplementing all year round. Because nutrition/supplements is "my thing" and because I need things for work I keep a google drive folder with some basic research articles in there. Have a look particularly at "deficiency rate, deficiency rate summer, insufficiency graph and reference range low" pictures, but the rest are interesting too if you're into that thing. Then you'll get those who say "you'll get kidney stones" or "you can get toxicity", the former has never been proved, the latter....you must go beserk with supplements. For most of my patients if they haven't been supplementing or are of a normal weight I recommend a single day dose of 40-50,000iu and then 5000iu/day thereafter.https://drive.google.com/drive/folders/1xyZmXcgx44...
Vitamin D is an amazing thing. I also recommend magnesium citrate too, 400-500mg/day, because Mg is required for every step in converting vitamin D into what we use it for. If you want a specific recommendation for a Mg supplement let me know, the one I use is very well absorbed. It's not the cheapest. Vit D....hard to find 5000iu on Amazon but they do 4000iu easy enough and you can just take 2 tablets every few days instead of 1, but if you wanted a 5000iu tablet let me know, but I usually tell my patients to go to Amazon because I can't beat their price. Mg you get what you pay for though, whereas vitamin D is generally vitamin D and they all work pretty well.
Edited by TyrannosauRoss Lex on Wednesday 24th February 13:58
Moderator edit: no advertising please
TyrannosauRoss Lex said:
Seriously, as I posted above, get on the vitamin D mate. We are chronically low in this country. NHS class us as normal at >50nmol/L, but this has been proven to be too low (at 86 we absorb 65% more calcium than at 50.....that's huge!!!). In winter 87% are under just 75nmol/L, and summer that's still around 40%, so it's worth supplementing all year round. Because nutrition/supplements is "my thing" and because I need things for work I keep a google drive folder with some basic research articles in there. Have a look particularly at "deficiency rate, deficiency rate summer, insufficiency graph and reference range low" pictures, but the rest are interesting too if you're into that thing. Then you'll get those who say "you'll get kidney stones" or "you can get toxicity", the former has never been proved, the latter....you must go beserk with supplements. For most of my patients if they haven't been supplementing or are of a normal weight I recommend a single day dose of 40-50,000iu and then 5000iu/day thereafter.
https://drive.google.com/drive/folders/1xyZmXcgx44...
Vitamin D is an amazing thing. I also recommend magnesium citrate too, 400-500mg/day, because Mg is required for every step in converting vitamin D into what we use it for. If you want a specific recommendation for a Mg supplement let me know, the one I use is very well absorbed. It's not the cheapest. Vit D....hard to find 5000iu on Amazon but they do 4000iu easy enough and you can just take 2 tablets every few days instead of 1, but if you wanted a 5000iu tablet let me know, but I usually tell my patients to go to Amazon because I can't beat their price. Mg you get what you pay for though, whereas vitamin D is generally vitamin D and they all work pretty well.
I've been taking 2000iu Vitamin D3 tablets daily through the winter. Would you recommend the starting dose (25 tablets https://drive.google.com/drive/folders/1xyZmXcgx44...
Vitamin D is an amazing thing. I also recommend magnesium citrate too, 400-500mg/day, because Mg is required for every step in converting vitamin D into what we use it for. If you want a specific recommendation for a Mg supplement let me know, the one I use is very well absorbed. It's not the cheapest. Vit D....hard to find 5000iu on Amazon but they do 4000iu easy enough and you can just take 2 tablets every few days instead of 1, but if you wanted a 5000iu tablet let me know, but I usually tell my patients to go to Amazon because I can't beat their price. Mg you get what you pay for though, whereas vitamin D is generally vitamin D and they all work pretty well.
Edited by TyrannosauRoss Lex on Wednesday 24th February 13:58
) or just upping to 2 x 2000ius a day - or 3 one day, two the next?smn159 said:
TyrannosauRoss Lex said:
Seriously, as I posted above, get on the vitamin D mate. We are chronically low in this country. NHS class us as normal at >50nmol/L, but this has been proven to be too low (at 86 we absorb 65% more calcium than at 50.....that's huge!!!). In winter 87% are under just 75nmol/L, and summer that's still around 40%, so it's worth supplementing all year round. Because nutrition/supplements is "my thing" and because I need things for work I keep a google drive folder with some basic research articles in there. Have a look particularly at "deficiency rate, deficiency rate summer, insufficiency graph and reference range low" pictures, but the rest are interesting too if you're into that thing. Then you'll get those who say "you'll get kidney stones" or "you can get toxicity", the former has never been proved, the latter....you must go beserk with supplements. For most of my patients if they haven't been supplementing or are of a normal weight I recommend a single day dose of 40-50,000iu and then 5000iu/day thereafter.
https://drive.google.com/drive/folders/1xyZmXcgx44...
Vitamin D is an amazing thing. I also recommend magnesium citrate too, 400-500mg/day, because Mg is required for every step in converting vitamin D into what we use it for. If you want a specific recommendation for a Mg supplement let me know, the one I use is very well absorbed. It's not the cheapest. Vit D....hard to find 5000iu on Amazon but they do 4000iu easy enough and you can just take 2 tablets every few days instead of 1, but if you wanted a 5000iu tablet let me know, but I usually tell my patients to go to Amazon because I can't beat their price. Mg you get what you pay for though, whereas vitamin D is generally vitamin D and they all work pretty well.
I've been taking 2000iu Vitamin D3 tablets daily through the winter. Would you recommend the starting dose (25 tablets https://drive.google.com/drive/folders/1xyZmXcgx44...
Vitamin D is an amazing thing. I also recommend magnesium citrate too, 400-500mg/day, because Mg is required for every step in converting vitamin D into what we use it for. If you want a specific recommendation for a Mg supplement let me know, the one I use is very well absorbed. It's not the cheapest. Vit D....hard to find 5000iu on Amazon but they do 4000iu easy enough and you can just take 2 tablets every few days instead of 1, but if you wanted a 5000iu tablet let me know, but I usually tell my patients to go to Amazon because I can't beat their price. Mg you get what you pay for though, whereas vitamin D is generally vitamin D and they all work pretty well.
Edited by TyrannosauRoss Lex on Wednesday 24th February 13:58
) or just upping to 2 x 2000ius a day - or 3 one day, two the next?My obese step father was adament he was fine, not tired (despite needing a 1 hour nap EVERY afternoon.....) and been isolating indoors all year. I kept saying he would be low and he was so rude "I'm not, I'm fine etc etc". I had him tested..... Came back at 15!!! I've never seen anyone so low. Research has found levels under 50 (surprisingly common in the UK!) the death rate from covid approx 3.7x higher than with levels over 50. That's huge!
For reference, I'm only 54kgs and very low body fat, I've been taking 5000iu/day for years. In November I tested at 169nmol/L.....perfect
Thanks for the tip Ross! Pete nicely done congrats mate I would love that time.
I am hoping to do 7 miles Saturday. That will bring my weekly total back up to 20 something I would like to stick at consistently and slowly up. Still got a slight twinge on my calf so that’s why I am going so slowly.
I am hoping to do 7 miles Saturday. That will bring my weekly total back up to 20 something I would like to stick at consistently and slowly up. Still got a slight twinge on my calf so that’s why I am going so slowly.
This might sound like a first world problem - but how do i increase my volume without feeling rubbish?
By way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
By way of background i came to running late in life (in my late 20s) and so have never had coaching etc - my running has generally been to go out on “feel”; as a result my pace varies dramatically between runs depending on how my legs feel (and how much i have had to drink the night before..)
So last October i ran a 83min half off an average of 25 miles a week. My aim for 2021 (given lockdown) was to run for at least 5 hours a week (5 x 1 hr sessions) with a bit of cycling on top depending on weather
Very randomly last week i managed a 38.30 10k round the local lanes as i was feeling good after i set off (didnt plan on this..)...
Turning to this week have been out for 3 10ks with varying paces (6.50/mil to 7.30/mil) ending up yesterday at 7.55 / mi... there was no way i could have run that final 10k any faster
Am i being unrealistic in expecting that i should be able to run all my runs at a relatively quick pace (say <7 mins)? I realise my overall volume is pretty low..
How do you all get 50mi weeks in? Are you happy to let your pace vary and just suck up the 8min / miles to give you volume? i would hope that with an 83min half i should be able to go sub 3 hrs in a marathon but feels weird to be running longer runs at such a slow pace
Any advice (or reassurance about my plodding!) much appreciated!!
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