The Running Thread Vol 2
Discussion
wrencho said:
Boston Marathon on 31/5...finally cracked sub 3 (2.55).
Ran with a group at just under 6.40's for about 15 miles then they dropped me. For once I didn't panic as it was starting to warm up, and just ticked the miles off. Caught the each of the breakaway by about 23 which was quite pleasing. Wanted to give it some beans for the last 5k but held off until the last mile for fear of blowing up so close to the finish...
Having a week off now and then plan what to do next.
Well doneRan with a group at just under 6.40's for about 15 miles then they dropped me. For once I didn't panic as it was starting to warm up, and just ticked the miles off. Caught the each of the breakaway by about 23 which was quite pleasing. Wanted to give it some beans for the last 5k but held off until the last mile for fear of blowing up so close to the finish...
Having a week off now and then plan what to do next.
wrencho said:
Boston Marathon on 31/5...finally cracked sub 3 (2.55).
Ran with a group at just under 6.40's for about 15 miles then they dropped me. For once I didn't panic as it was starting to warm up, and just ticked the miles off. Caught the each of the breakaway by about 23 which was quite pleasing. Wanted to give it some beans for the last 5k but held off until the last mile for fear of blowing up so close to the finish...
Having a week off now and then plan what to do next.
that is excellent. sounds like you managed that really well. how were conditions?Ran with a group at just under 6.40's for about 15 miles then they dropped me. For once I didn't panic as it was starting to warm up, and just ticked the miles off. Caught the each of the breakaway by about 23 which was quite pleasing. Wanted to give it some beans for the last 5k but held off until the last mile for fear of blowing up so close to the finish...
Having a week off now and then plan what to do next.
There was some discussion a few pages back about VO2max.
Although a high V02max is beneficial and certainly gives you a good "head start" it isn't the be-all and end-all.
Other things to consider are:
Athlete/runner efficiency.
Take two identical athletes with the same VO2max but one is more efficient and economical than the other.
Obviously the efficient/economical athlete will be able to maintain a faster pace for longer as they are wasting less 02.
Sustained percentage of VO2max.
Essentially how long can you keep going at e.g. 85%/90%/95% V02max.
This varies from person to person. Although this can be improved with training some people
are just better endurance machines.
There are also a lot of physiological factors in the equation e.g. red blood cell count and haemoglobin levels.
On the face of it a high red blood cell and haemoglobin level would appear to be good as this transports the 02.
However, increased haematocrit makes the blood more viscous which in turn makes it harder to pump
around the system. Slightly lower levels of haematocrit mean the blood will flow more easily.
So we have a trade off of more 02 content but delivered at a slightly slower rate or slightly less O2 content
delivered at a faster rate.
Having got to the muscle sites the O2 has to pass through the muscle membrane and get to the mitochondria.
This requires myoglobin. Low myoglobin levels will reduce transfer rates.
There are cases (although rare) of athlete hypoxia where O2 uptake reduces when exercise/activity starts.
Here the blood is flowing too fast to allow transfer of O2 into the muscle.
This is similar to a heavy rain fall where water is gushing down the gutter. It should drop down the drain
but the water is moving so fast it just goes straight over the top.
Although a high V02max is beneficial and certainly gives you a good "head start" it isn't the be-all and end-all.
Other things to consider are:
Athlete/runner efficiency.
Take two identical athletes with the same VO2max but one is more efficient and economical than the other.
Obviously the efficient/economical athlete will be able to maintain a faster pace for longer as they are wasting less 02.
Sustained percentage of VO2max.
Essentially how long can you keep going at e.g. 85%/90%/95% V02max.
This varies from person to person. Although this can be improved with training some people
are just better endurance machines.
There are also a lot of physiological factors in the equation e.g. red blood cell count and haemoglobin levels.
On the face of it a high red blood cell and haemoglobin level would appear to be good as this transports the 02.
However, increased haematocrit makes the blood more viscous which in turn makes it harder to pump
around the system. Slightly lower levels of haematocrit mean the blood will flow more easily.
So we have a trade off of more 02 content but delivered at a slightly slower rate or slightly less O2 content
delivered at a faster rate.
Having got to the muscle sites the O2 has to pass through the muscle membrane and get to the mitochondria.
This requires myoglobin. Low myoglobin levels will reduce transfer rates.
There are cases (although rare) of athlete hypoxia where O2 uptake reduces when exercise/activity starts.
Here the blood is flowing too fast to allow transfer of O2 into the muscle.
This is similar to a heavy rain fall where water is gushing down the gutter. It should drop down the drain
but the water is moving so fast it just goes straight over the top.
Edited by over_the_hill on Saturday 5th June 14:46
Well I had a minor niggle with my left glute med so had to have 5 days off but appears to have gone now. 4.1 miles steady with strides Friday, easy 3.6 yesterday and today just 2x10mins at 6:08/mile off 75secs then 4x200m at 4:45/mile off 30secs rest. Fairly happy with that considering the time off and the fact it was bloody hot!!
over_the_hill said:
There was some discussion a few pages back about VO2max.
Although a high V02max is beneficial and certainly gives you a good "head start" it isn't the be-all and end-all.
Other things to consider are:
Athlete/runner efficiency.
Take two identical athletes with the same VO2max but one is more efficient and economical than the other.
Obviously the efficient/economical athlete will be able to maintain a faster pace for longer as they are wasting less 02.
Sustained percentage of VO2max.
Essentially how long can you keep going at e.g. 85%/90%/95% V02max.
This varies from person to person. Although this can be improved with training some people
are just better endurance machines.
There are also a lot of physiological factors in the equation e.g. red blood cell count and haemoglobin levels.
On the face of it a high red blood cell and haemoglobin level would appear to be good as this transports the 02.
However, increased haematocrit makes the blood more viscous which in turn makes it harder to pump
around the system. Slightly lower levels of haematocrit mean the blood will flow more easily.
So we have a trade off of more 02 content but delivered at a slightly slower rate or slightly less O2 content
delivered at a faster rate.
Having got to the muscle sites the O2 has to pass through the muscle membrane and get to the mitochondria.
This requires myoglobin. Low myoglobin levels will reduce transfer rates.
There are cases (although rare) of athlete hypoxia where O2 uptake reduces when exercise/activity starts.
Here the blood is flowing too fast to allow transfer of O2 into the muscle.
This is similar to a heavy rain fall where water is gushing down the gutter. It should drop down the drain
but the water is moving so fast it just goes straight over the top.
Thanks for this info, appreciated and more concisely put than many articles I have read about it Although a high V02max is beneficial and certainly gives you a good "head start" it isn't the be-all and end-all.
Other things to consider are:
Athlete/runner efficiency.
Take two identical athletes with the same VO2max but one is more efficient and economical than the other.
Obviously the efficient/economical athlete will be able to maintain a faster pace for longer as they are wasting less 02.
Sustained percentage of VO2max.
Essentially how long can you keep going at e.g. 85%/90%/95% V02max.
This varies from person to person. Although this can be improved with training some people
are just better endurance machines.
There are also a lot of physiological factors in the equation e.g. red blood cell count and haemoglobin levels.
On the face of it a high red blood cell and haemoglobin level would appear to be good as this transports the 02.
However, increased haematocrit makes the blood more viscous which in turn makes it harder to pump
around the system. Slightly lower levels of haematocrit mean the blood will flow more easily.
So we have a trade off of more 02 content but delivered at a slightly slower rate or slightly less O2 content
delivered at a faster rate.
Having got to the muscle sites the O2 has to pass through the muscle membrane and get to the mitochondria.
This requires myoglobin. Low myoglobin levels will reduce transfer rates.
There are cases (although rare) of athlete hypoxia where O2 uptake reduces when exercise/activity starts.
Here the blood is flowing too fast to allow transfer of O2 into the muscle.
This is similar to a heavy rain fall where water is gushing down the gutter. It should drop down the drain
but the water is moving so fast it just goes straight over the top.
Edited by over_the_hill on Saturday 5th June 14:46
TyrannosauRoss Lex said:
Well I had a minor niggle with my left glute med so had to have 5 days off but appears to have gone now. 4.1 miles steady with strides Friday, easy 3.6 yesterday and today just 2x10mins at 6:08/mile off 75secs then 4x200m at 4:45/mile off 30secs rest. Fairly happy with that considering the time off and the fact it was bloody hot!!
Glad your back on it! Ran 40 miles this week, happy with that!
Had "one of those sessions" today. I woke up not feeling too great but had a session in plan and thought I'd see how it went.
warm up > 2x1 mile off 90secs rest > 2x1km off 75secs rest > 2x500m off 60secs rest > 4x200m off 40secs rest. I was wanting 6:00/mile for the 1 miles, 5:50-55/mile for the 1kms and under 5:45 for the 500ms, legs just didn't feel good so ended up having a bit more rest between the 1km reps and between the 1km and 500m rep. I wasn't too far off the paces (6:00 and 6:01 for the miles, 5:57 and 5:56 for the 1km, 5:38/5:37 for the 500s and the 200s were around 5:05 pace but everything just felt really laboured.
It wasn't too hot but it was bloody humid though. Still, a session in the legs is better than nothing so I should be pleased I pushed through.
warm up > 2x1 mile off 90secs rest > 2x1km off 75secs rest > 2x500m off 60secs rest > 4x200m off 40secs rest. I was wanting 6:00/mile for the 1 miles, 5:50-55/mile for the 1kms and under 5:45 for the 500ms, legs just didn't feel good so ended up having a bit more rest between the 1km reps and between the 1km and 500m rep. I wasn't too far off the paces (6:00 and 6:01 for the miles, 5:57 and 5:56 for the 1km, 5:38/5:37 for the 500s and the 200s were around 5:05 pace but everything just felt really laboured.
It wasn't too hot but it was bloody humid though. Still, a session in the legs is better than nothing so I should be pleased I pushed through.
Running is such a cheap and uncomplicated hobby 
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
bigandclever said:
Running is such a cheap and uncomplicated hobby
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
Awesome! Best of luck for it.Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
bigandclever said:
Running is such a cheap and uncomplicated hobby
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
what race are you doing?? Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
bigandclever said:
Running is such a cheap and uncomplicated hobby
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
Spine as in the one along the Pennine way? That's looks seriously mad, good luckSpine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
rastapasta said:
bigandclever said:
Running is such a cheap and uncomplicated hobby
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
what race are you doing?? Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
bigandclever said:
This year it’s called the Summer Spine, used to be known as Spine Fusion. Length of the Pennine Way, probably 280miles with diversions, south to north, non-stop(ish). I’m led to believe it will be a laugh but the weather forecast has been getting increasingly more grim, so it’s out with the sun cream and in with the poncho
Just attempting that is seriously impressive 
- very best of luck and enjoy 
love the kit layout - that's a lot of stuff
SpydieNut said:
bigandclever said:
This year it’s called the Summer Spine, used to be known as Spine Fusion. Length of the Pennine Way, probably 280miles with diversions, south to north, non-stop(ish). I’m led to believe it will be a laugh but the weather forecast has been getting increasingly more grim, so it’s out with the sun cream and in with the poncho
Just attempting that is seriously impressive - very best of luck and enjoy love the kit layout - that's a lot of stuff
1. Harrasment
2. Drugs
3. Chips
4. Sex
5. 'im waaaaaaaaaaaaay f
king way quicker than you'6. 'Do you want a can of special?? You'll go quicker...'
If so be careful to dodge the vomit. Best of luck
Edited by rastapasta on Friday 18th June 15:50
bigandclever said:
Running is such a cheap and uncomplicated hobby
Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
Good luck man, I've done a bit of multi-day stuff but always found 'strayffies' ['straight throughs' in Jockenese] worse by far - I can cope with 40 miles and 4-5hrs a day rest for days on end easy enough [well, you know], but when it's 'up to you' it all falls apart a bit. Have you got a plan for rest/run or is it in the lap of the gods and judge by feel...? My skinny frame for the weight of the bag doesn't help either.Spine kit all gathered. Mandatory stuff to the left; drop bag stuff (ie nice to haves) to the right; and food bags (about 2500kcal each) for between checkpoints at the bottom. Looks like a lot of gear for a few days but should be alright. I've only got to carry half of it for a couple of hundred miles
Saw Sabrina bag the Wainwrights last week too, had the pleasure of being overtaken by her on many [every] occasion
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