So... how far do you run and what is your best time?

[ewenm]

Bing o said:

Thanks Ewan, been out here 9 months now, so about as aclimatised as possible. Given that it's an early morning run, how much would you drink before the race - last one I did we got held at the start line for ages and I was in a portaloo within 1km!

I also have a Panadol before I run as it seems to help with swellings...

I'd make sure I was properly hydrated the night before (water, not beer! ) and then have a bottle with me before the start that I can sip from then abandon.

[Bing o]

So, I ran a 1:08.05, hampered by a lot of pinch points and delays at water stations. Should have been more like a 1:02. But I didn't get any cramps and now swear by electrolytes. I came

My next challenge will be a half marathon in May - not bad for someone whos first run was 3km in 18 minutes 4 months ago!!

[dirty boy]

Firstly, good luck to those doing the London Marathon, it's a great day.

I would definately recommend those who haven't covered a full marathon distance, to hit lucozade or an energy gel 2/3 miles before their maximum distance covered. I'd also test it out in training, as lucozade gave me the sts (I literally had to walk 1 mile back home after stting myself once!) I gambled in the marathon and I didn't st myself though (probably too dehydrated to do anything)



Anyway, at the moment, i'm injured medial ligament on my right knee, only just walking properly (but gingerly) after 8 days, gutted.

Worst thing is, compensating i've had a minor calf muscle pull typical!

Keep up the good work people!

[Mustang Baz]

dirty boy said:

Firstly, good luck to those doing the London Marathon, it's a great day.
I would definately recommend those who haven't covered a full marathon distance, to hit lucozade or an energy gel 2/3 miles before their maximum distance covered. Keep up the good work people!

Absolutely agree as to atmosphere and thanks for the positive sentiment - am doing it for the third time this Sunday and really looking forward to it. Have done a 3.51 and a 3.47 (with 22 mins walking included on a walk-run strategy)before so fingers crossed for better. Keeping a watchful eye on the weather currently! Best of luck to all those running this weekend.

http://www.justgiving.com/Craig-Lovelace

[fin racer]

3.2 miles (just shy of 5k) in around 23 minutes, according to my android Runkeeper.

Almost 34, about 11 and a half stone. Hardly earth-shattering I realise

Elevation of 200+ft, average pace 7 mins 40 seconds.

I am finding running a bit tedious so have started HIIT.
While it is bloody hard work, I think it ought to help.

Any thoughts on this?

[ewenm]

Most runners do a mixture of steady running and interval training. Just doing lots of steady running makes you into a steady runner. Adding in some intervals will improve your speed and should mean that your steady pace can improve over time as you get fitter. Doing only intervals will make you good at intervals.

As always it's about getting the balance between mileage and sessions (and the rest of your life) right.

[anonymous-user]

When I was 14 I ran the Keswick to Barrow in 6 hours 30 (42 miles) I was quite happy with that

[fin racer]

ewenm said:

Most runners do a mixture of steady running and interval training. Just doing lots of steady running makes you into a steady runner. Adding in some intervals will improve your speed and should mean that your steady pace can improve over time as you get fitter. Doing only intervals will make you good at intervals.

As always it's about getting the balance between mileage and sessions (and the rest of your life) right.

thats what I suspected, feel like a plank of wood currently after Mondays intervals and last nights jump rope and crunches/pressups/back extensions/trcep dips. Think I shall plod out a 3 miler

[span]

okgo said:

Cycling is not great for running though.

Is that the case for serious runners or generally? I do both but only at my leisurely pace, and I always felt they sort of complemented one another.

Then I've always picked up little injuries whenever I've tried to add in longer distances to my running, which is why I started cycling - to give the joints a break - so if I do any sort of competition it'll be working towards the occasional sprint-distance triathlon.

[RobM77]

span said:

okgo said:

Cycling is not great for running though.

Is that the case for serious runners or generally? I do both but only at my leisurely pace, and I always felt they sort of complemented one another.

Then I've always picked up little injuries whenever I've tried to add in longer distances to my running, which is why I started cycling - to give the joints a break - so if I do any sort of competition it'll be working towards the occasional sprint-distance triathlon.

One of the most plausible theories behind the knee injury that I got after taking up running was that when I started running I was a keen cyclist, and had big chunky quads. As my running training increased, these muscles withered until eventually my knees were lacking support, creating an injury about 3 months in to my half marathon training programme. This explanation of my injury's cause is not a proven fact, but I've suggested it to two two physiotherapists and they both say it sounds very plausible and likely.

I can see why cycling wouldn't be good for running performance, because the physique of a runner is totally different to a cyclist. As a keen cyclist I weighed about 3.5kg more than when I was a keen runner, and that mass burden would really pay against you during a running race (unless running up stairs was part of the event!).

What I'm now doing is swimming, cycling and circuit training, in the hope that when I bring the running back in my knees will have more support. If that works, I hope to do Triathlon, starting with sprint events to go easy on the running (a sprint tri has a 3 mile run).

This is all just my own plan after seeing a few physios, I don't know this to be the case and I'm purely giving my own opinion, not a medically proven one. However, I did a short run the other day and my form felt good, and I like the feeling of not being a 65kg/1.8m stick anymore! That said, my speed was pathetic. My old half marathon pace was 7 minute miles, and I think the other day I was doing more like 9½ minutes, over just one mile! I'm hoping that's just a lack of running training, and obviously only running 3 or 6.1 miles I'd be hoping to go much quicker than my 7 minute half marathon pace.

I'd be very interested to hear other people's opinions on this. Am I a fool for trying to start running competitively again? Is my theory of building the whole body (core, quads etc) up a sound one?

[ewenm]

RobM77 said:

I'd be very interested to hear other people's opinions on this. Am I a fool for trying to start running competitively again? Is my theory of building the whole body (core, quads etc) up a sound one?

Working on the core is never a bad idea and is a weak point for many runners. Essentially you've got to the stage many keen runners/athletes get to - you know your weaknesses, so add in extra work to counteract them and reduce the chance of injury. Sounds good to me. In my experience, knee issues are often caused by an imbalance in the leg muscles which cause strain across the knee joint.

I know my calves are susceptible to minor pulls, so I tend to do a lot of heel raises and calf work to keep them flexible and healthy.

[RobM77]

ewenm said:

RobM77 said:

I'd be very interested to hear other people's opinions on this. Am I a fool for trying to start running competitively again? Is my theory of building the whole body (core, quads etc) up a sound one?

Working on the core is never a bad idea and is a weak point for many runners. Essentially you've got to the stage many keen runners/athletes get to - you know your weaknesses, so add in extra work to counteract them and reduce the chance of injury. Sounds good to me. In my experience, knee issues are often caused by an imbalance in the leg muscles which cause strain across the knee joint.

I know my calves are susceptible to minor pulls, so I tend to do a lot of heel raises and calf work to keep them flexible and healthy.

Thanks. If it is a muscular imbalance, how would I know which way the imbalance goes so I know which muscles to work on?

For example, in cycling there's a neat little trick with saddle height, whereby if your saddle is too low it puts strain on the front of the knee, and if it's too high you feel pain behind the knee. When my saddle is correctly adjusted I never have any knee pain at all, but if I change it just a few mm I can feel this sensation just as described. Is there a similar indicator for knee pain?

[ewenm]

RobM77 said:

Thanks. If it is a muscular imbalance, how would I know which way the imbalance goes so I know which muscles to work on?

I'd know by going to my physio who is incredible at diagnosis of the root causes of problems. Unfortunately, unless it is obvious, it does come down to finding an expert to diagnose it and recommend appropriate exercises. Not all sports physios are equal

[RobM77]

ewenm said:

RobM77 said:

Thanks. If it is a muscular imbalance, how would I know which way the imbalance goes so I know which muscles to work on?

I'd know by going to my physio who is incredible at diagnosis of the root causes of problems. Unfortunately, unless it is obvious, it does come down to finding an expert to diagnose it and recommend appropriate exercises. Not all sports physios are equal

Whereabouts are they based?

[ewenm]

RobM77 said:

Whereabouts are they based?

Bath. YHM.

[okgo]

Cycling apparently shortens the hamstrings.

[Parsnip]

I get a bit of knee pain when running - ex cyclist too.

For me the big cause is tight ITBs (the tendon down the side of your leg from your arse to knee) lots of stretching it and occasional proper massage (along with my own half hearted efforts on the foam roller) keep the pain at bay. The happy thing about ITB troubles is that they are fairly easy to solve and keep on top of, the downside being that massage (and even foam roller stuff) nearly brings tears to your eyes.

[lost in espace]

I noticed a few people here use runkeeper, anyone fancy joining my street team, at the mo there is only my wife in there!

http://runkeeper.com/user/abomb1969/profile

I quite like looking at the calories used, and thinking about the curry I can now eat.