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DawlishSkyBlue

DawlishSkyBlue

Well-Known Member
A bit more scenic than my route 😁
I enjoyed running along the cut today though, its so much better now its been tarmac'd
Travs said:
Did 13 miles round Cov this morning as well...... but around Cannon Park/Warwick Uni/Crackley Woods/Kenilworth Rd area.

Nice and steady, about 1hr42...... we'd all done hard sessions yesterday.
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C

CrawleySkyBlue

Well-Known Member
Travs said:
We did a session last night of 5 x 1km on the Warwick Uni campus.

2 minute rests between reps.

3:15
3:16
3:14
3:15
3:16

Pretty pleased with that, we did same session in December and i averaged 3:20

But you feel like you're running well, then someone comes flying past running 2:55 :D
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Very nice - I hate interval sessions like these, much prefer a long solid block of running.
 
Sick Boy

Sick Boy

Super Moderator
Travs said:
We did a session last night of 5 x 1km on the Warwick Uni campus.

2 minute rests between reps.

3:15
3:16
3:14
3:15
3:16

Pretty pleased with that, we did same session in December and i averaged 3:20

But you feel like you're running well, then someone comes flying past running 2:55 :D
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Bloody hell! 😂
 
T

Travs

Well-Known Member
Another tough session, this time on the track in the Uni, in pretty miserable weather.

5 x 400mtrs (1 minute rests)
1 x 800mtrs (4 minutes rest each side)
5 x 400mtrs (1 minute rests)

Target was 73secs on the 400's (about 15:12 5km pace) but i averaged about 74.5 (about 15:35 pace)
Target was 2:40 on the 800 and i was bang on.

Sessions like this are much easier to stomach if you're in a group.... and i had a guy just in front who was running 71secs, and the guys who started 5secs behind me running 69secs, so it created a good little pack for me to hang on to.

Feel pretty broken this morning but did 3 miles on the treadmill to loosen up.
 
DawlishSkyBlue

DawlishSkyBlue

Well-Known Member
Travs said:
Another tough session, this time on the track in the Uni, in pretty miserable weather.

5 x 400mtrs (1 minute rests)
1 x 800mtrs (4 minutes rest each side)
5 x 400mtrs (1 minute rests)

Target was 73secs on the 400's (about 15:12 5km pace) but i averaged about 74.5 (about 15:35 pace)
Target was 2:40 on the 800 and i was bang on.

Sessions like this are much easier to stomach if you're in a group.... and i had a guy just in front who was running 71secs, and the guys who started 5secs behind me running 69secs, so it created a good little pack for me to hang on to.

Feel pretty broken this morning but did 3 miles on the treadmill to loosen up.
Click to expand...
That's a tough session. How were your targets worked out?
 
T

Travs

Well-Known Member
DawlishSkyBlue said:
That's a tough session. How were your targets worked out?
Click to expand...

Our coach gives us the targets..... i don't know exactly where they come from, but he's got a book of every time of every rep we've ever done.

I tend to find that the targets on longer reps.... 800mtrs up to a couple of miles.... are about what i'd expect. But i sometimes find the shorter stuff like thursday night, the targets are a bit tough.

But its solid consistent work, well above 5km race pace, so a second here and there is not a disaster.
 
Skyblueweeman

Skyblueweeman

Well-Known Member
Rarely venture to these parts of SBT but wondered if there was a thread on running.

I tore my calf muscle last year, tried coming back too soon and tore it again. Then by the time it was healed, it was silly season at work and before you know it, I've eaten my way through the Xmas season with a lot of drinks thrown in.

I jumped on the scales on 1st Jan and I'd hit 13 stone for the first time ever. For someone who is vertically challenged, that's not good. Although I've always had a decent level of muscle and not fat.

Anyway...decided to go for a 10 minute run. A friend of mine ran 10 mins, every single day last year. Even when she was abroad with work.

That first run on 1st Jan was so tough. Even though it was just 10 minutes and about a mile, my lung capacity was shot, my legs felt like jelly and I could feel the fat wobble.

Today, just completed Day 18 in a row. Literally just 10 mins most days although did 20 mins on Friday with me friend who is now on day 383 and yesterday ran 2.4 miles at about 9 mins per mile pace and felt good.

Not sure how many days I'll do consecutively...I'll get Jan done most likely then take for there.

Thought I'd share this for anyone else who hates running as much as me. I feel great after every run, have dropped 4lbs already and feel fitter and a bit slimmer.

Still fucking short though 🙄
 
T

Travs

Well-Known Member
Today was the MIdlands Cross Country Championships, on a really tough course at Mallory Park.

The men's course was 12km across a mix of woodland trails, decent flat fields, and a hell of a lot of muddy uneven unkempt farmland.

I wasn't expecting to trouble the top 100, so was pleasantly surprised to finish 81st in 49:16

Cov Godiva were 4th team, our best finish for a number of years.

1st Newark AC
2nd Notts AC
3rd Mansfield Harriers
4th Cov Godiva
5th Tipton Harriers
8th Northbrook (great performance)
11th Kenilworth

In the ladies race i thought we had a team with a chance of taking the title..... and i was right.... Team GB Triathlete Sian Rainsley coming home 1st, and 3 more in the top 20 gave the club its first Midlands XC victory since 1979

1st Cov Godiva
2nd Charnwood
3rd Bristol & West
9th Kenilworth
15th Northbrook

Its a bit of a shame that so many of the other local clubs don't turn up in force for regional/national championships.... but i guess we all have our priorities.... for some its local races, and for some its competing at national level...... well done to Northbrook and Kenilworth who seem to cover both bases.
 
Farmer Jim

Farmer Jim

Well-Known Member
Travs said:
Today was the MIdlands Cross Country Championships, on a really tough course at Mallory Park.

The men's course was 12km across a mix of woodland trails, decent flat fields, and a hell of a lot of muddy uneven unkempt farmland.

I wasn't expecting to trouble the top 100, so was pleasantly surprised to finish 81st in 49:16

Cov Godiva were 4th team, our best finish for a number of years.

1st Newark AC
2nd Notts AC
3rd Mansfield Harriers
4th Cov Godiva
5th Tipton Harriers
8th Northbrook (great performance)
11th Kenilworth

In the ladies race i thought we had a team with a chance of taking the title..... and i was right.... Team GB Triathlete Sian Rainsley coming home 1st, and 3 more in the top 20 gave the club its first Midlands XC victory since 1979

1st Cov Godiva
2nd Charnwood
3rd Bristol & West
9th Kenilworth
15th Northbrook

Its a bit of a shame that so many of the other local clubs don't turn up in force for regional/national championships.... but i guess we all have our priorities.... for some its local races, and for some its competing at national level...... well done to Northbrook and Kenilworth who seem to cover both bases.
Click to expand...

Just out of interest, what shoes do you wear for an event like this, trail or fell ?

I`ve done a couple of events on similar terrain and made the mistake of wearing trail shoes and ended up spending a good portion of the event just trying to stay on my feet !
 
T

Travs

Well-Known Member
Farmer Jim said:
Just out of interest, what shoes do you wear for an event like this, trail or fell ?

I`ve done a couple of events on similar terrain and made the mistake of wearing trail shoes and ended up spending a good portion of the event just trying to stay on my feet !
Click to expand...

For a Cross Country race i wear Spikes....

But i'd recommend something like Inov8/Salomon if you're not used to spikes.
 
Farmer Jim

Farmer Jim

Well-Known Member
Travs said:
For a Cross Country race i wear Spikes....

But i'd recommend something like Inov8/Salomon if you're not used to spikes.
Click to expand...

I`ve got three pair of fell shoes :

New Balance RX Terriain, down to my last pair after stockpiling them when they discontinued them nearly 20 years ago !
Walsh PB Ultra - the most basic shoe I`ve ever worn, but 100% made for the worst of the mud.
INOV8 - 212 - best fell shoe of all time ( imo )
 
DawlishSkyBlue

DawlishSkyBlue

Well-Known Member
Travs said:
Today was the MIdlands Cross Country Championships, on a really tough course at Mallory Park.

The men's course was 12km across a mix of woodland trails, decent flat fields, and a hell of a lot of muddy uneven unkempt farmland.

I wasn't expecting to trouble the top 100, so was pleasantly surprised to finish 81st in 49:16

Cov Godiva were 4th team, our best finish for a number of years.

1st Newark AC
2nd Notts AC
3rd Mansfield Harriers
4th Cov Godiva
5th Tipton Harriers
8th Northbrook (great performance)
11th Kenilworth

In the ladies race i thought we had a team with a chance of taking the title..... and i was right.... Team GB Triathlete Sian Rainsley coming home 1st, and 3 more in the top 20 gave the club its first Midlands XC victory since 1979

1st Cov Godiva
2nd Charnwood
3rd Bristol & West
9th Kenilworth
15th Northbrook

Its a bit of a shame that so many of the other local clubs don't turn up in force for regional/national championships.... but i guess we all have our priorities.... for some its local races, and for some its competing at national level...... well done to Northbrook and Kenilworth who seem to cover both bases.
Click to expand...
Well done. I don't think we have anything like this kind of event near us
 
DawlishSkyBlue

DawlishSkyBlue

Well-Known Member
PVA said:
Long runs are beginning to ramp up now as part of my marathon training.

26km today in 2h 12m.

Slight niggle in my right thigh but otherwise feeling good. Though my legs are a little weary now 😅
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Fair play. I'm ramping up now ahead of an April marathon. Also did a 16 mile this weekend as part of a 39 mile week. Ran it as 4 on/4 off alternating between easy pace and something just a bit slower than race target pace
 
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Ccfcisparks

Ccfcisparks

Well-Known Member
40km done this week including 19km yesterday.

Trying to keep my shorter runs at a pace around 5mins a km and my longer ones at a steady 5:40.
 
T

Travs

Well-Known Member
Farmer Jim said:
I`ve got three pair of fell shoes :

New Balance RX Terriain, down to my last pair after stockpiling them when they discontinued them nearly 20 years ago !
Walsh PB Ultra - the most basic shoe I`ve ever worn, but 100% made for the worst of the mud.
INOV8 - 212 - best fell shoe of all time ( imo )
Click to expand...

Yes i love the Inov8 X-Talons.

I'm currently using the Adidas fell shoe, its incredibly comfortable, but not very durable, so i'll probably go back to Inov8 next.
 
T

Travs

Well-Known Member
DawlishSkyBlue said:
Well done. I don't think we have anything like this kind of event near us
Click to expand...

All the regionals were this weekend....

Our midlands at Mallory Park
Southern Champs were in Beckenham
Northern Champs were in Pontefract

And the national champs next month up near Middlesborough.

I'd be surprised if there isn't a local cross-country league near you.... although you'd have to be in the "club scene" to know about it.

We're really quite fortunate in Cov to have the Birmingham League cross country on our doorstep (which covers from Cheltenham/Gloucester all the way up to Stoke), its arguably the most competitive league in the country..... some real heavyweight clubs like Birchfield, Tipton, Stoke.... and the two strongest athletics universities in the country, Birmingham and Loughborough.
 
Skyblueweeman

Skyblueweeman

Well-Known Member
Sky_Blue_Daz said:
Did 6 miles for the first time in ages today loved it . Not much in comparison to others on here but I was chuffed . Aiming to try for 8 miles by Easter
Click to expand...

I've never run 6 miles before - only 5 miles.

Managed to get to x25 days in a row in Jan, running 10-20 minutes each day. My calf muscle felt like it was about to tear again so I've had to stop. Gutted I didn't do the whole month but pleased I did 25 days in a row (in all sorts of bad weather as well).

Want to get up to a 10 mile run this year...that's the target. Potentially do the Great South Run in Oct.

Gulp.
 
DawlishSkyBlue

DawlishSkyBlue

Well-Known Member
Floodwater in Devon making running difficult at the moment. Tried running home from work (Exeter) last night only to find my route cut off by 5 ft floods. Tried a few diverts but also all flooded. In the end gave up, ran to the main road and phoned the missus to come get me 🤦
 
Sky_Blue_Daz

Sky_Blue_Daz

Well-Known Member
Skyblueweeman said:
I've never run 6 miles before - only 5 miles.

Managed to get to x25 days in a row in Jan, running 10-20 minutes each day. My calf muscle felt like it was about to tear again so I've had to stop. Gutted I didn't do the whole month but pleased I did 25 days in a row (in all sorts of bad weather as well).

Want to get up to a 10 mile run this year...that's the target. Potentially do the Great South Run in Oct.

Gulp.
Click to expand...
Good luck with that mate , brilliant doing 25 days in a row too well done
 
Ccfcisparks

Ccfcisparks

Well-Known Member
PVA said:
29km workout yesterday. Felt good during but seem to have an IT Band flare up after 😟

Hopefully it's just a little niggle/irritation rather than anything that is going to derail my marathon block.
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I’ve got the same with the inside of my knee. Seems to subside fairly quickly after but usually appears about 25km in
 
C

CrawleySkyBlue

Well-Known Member
Been picking up the mileage recently ahead of the London Marathon (106km, 82km, 95.7km totals for the last 3 weeks). Last week's hard session was a warm up followed by 5x 1.6km (2:15 rest), a 6.4km block and a cool down. Then did a 10km tempo at the weekend in 38:53.

Hit the first 4 reps in just under 5:30 and the final rep in 5:32.
Then completed the 6.4km block in just under 26mins.
In total did a half marathon (21.1km) in 1:27:12 including the warm up and cool down.

Have another similar session planned tomorrow, albeit planning to do two blocks at the end rather than one to increase the mileage. Started to test the gels out on my longer runs too. It's all in the preparation...
 
Farmer Jim

Farmer Jim

Well-Known Member
PVA said:
29km workout yesterday. Felt good during but seem to have an IT Band flare up after 😟

Hopefully it's just a little niggle/irritation rather than anything that is going to derail my marathon block.
Click to expand...

I thought I was having IT band problems, but it turned out it was a tiny muscle at the back of the knee - The Popliteus,
which was causing the problem.

I`ve got to admit, I`ve never heard of it before and it was only a mate who`s a physio who picked it up - said it was something that got overlooked a lot, as the symptoms are pretty to similar to IT band problems.

My problems was my right knee was really stiff at the back upon waking, which would then go when I`d be up and mobile for a bit.
Pain at the back and exterior of the knee when first starting my run, which would ease once I`d warmed up.
Pain at the back of the knee when pushing it up hills.

I`m a trail runner and the physio thought it had been brought on by the strain of hours of wading through all the mud that`s been around with the weather recently.

I haven`t stopped running, but plotted out routes that keep me out of the mud and it`s got a lot better over the past 7/10 days.
 
We'll_live_and_die

We'll_live_and_die

Super Moderator
23.00 at Parkrun this weekend.
Unfortunately they didn't bunch us up at the start so I had no chance to get near the front. That cost me a good 40 seconds and a PB.

Definitely on form now though and looking to see if I can get sub 21 this year. I think I probably need to lose 80seconds off what I'm capable of on my regular tough course.

If anyone can recommend a fast flat local Parkrun then I'll give it a shot in spring.
 
Ccfcisparks

Ccfcisparks

Well-Known Member
We'll_live_and_die said:
23.00 at Parkrun this weekend.
Unfortunately they didn't bunch us up at the start so I had no chance to get near the front. That cost me a good 40 seconds and a PB.

Definitely on form now though and looking to see if I can get sub 21 this year. I think I probably need to lose 80seconds off what I'm capable of on my regular tough course.

If anyone can recommend a fast flat local Parkrun then I'll give it a shot in spring.
Click to expand...
Excellent time.

When this marathon is done, my new goal will be aiming for a sub 21.

Best ever is 21:30.
 
Skyblueweeman

Skyblueweeman

Well-Known Member
You guys and your distances - fair play!

I went to get a 'Gait test' today. A few tests uncovered that I have too much supination in both feet and that in turn is affecting both calf muscles (tore one last year, other one mega tight and sore after 25 days running in Jan).

Tried on some new runners and ended up getting a pair of Saucony Guide 18s. Never paid £130 for a pair of trainers before (although £20 of that was the test) but they felt mega comfy and I can't wait to get out in them.

Here's me with a goal of running a 10 miler this year and you lot are knocking out 29kms! Kudos.
 
Sick Boy

Sick Boy

Super Moderator
Skyblueweeman said:
You guys and your distances - fair play!

I went to get a 'Gait test' today. A few tests uncovered that I have too much supination in both feet and that in turn is affecting both calf muscles (tore one last year, other one mega tight and sore after 25 days running in Jan).

Tried on some new runners and ended up getting a pair of Saucony Guide 18s. Never paid £130 for a pair of trainers before (although £20 of that was the test) but they felt mega comfy and I can't wait to get out in them.

Here's me with a goal of running a 10 miler this year and you lot are knocking out 29kms! Kudos.
Click to expand...
Everyone has to start somewhere - you’ll be working your way up towards the half marathon distance sooner than you think.
 
Ccfcisparks

Ccfcisparks

Well-Known Member
Skyblueweeman said:
You guys and your distances - fair play!

I went to get a 'Gait test' today. A few tests uncovered that I have too much supination in both feet and that in turn is affecting both calf muscles (tore one last year, other one mega tight and sore after 25 days running in Jan).

Tried on some new runners and ended up getting a pair of Saucony Guide 18s. Never paid £130 for a pair of trainers before (although £20 of that was the test) but they felt mega comfy and I can't wait to get out in them.

Here's me with a goal of running a 10 miler this year and you lot are knocking out 29kms! Kudos.
Click to expand...
Don't overthink and just do the steps. The distance soon racks up like Sick Boy said
 
P

PVA

Well-Known Member
Farmer Jim said:
I thought I was having IT band problems, but it turned out it was a tiny muscle at the back of the knee - The Popliteus,
which was causing the problem.

I`ve got to admit, I`ve never heard of it before and it was only a mate who`s a physio who picked it up - said it was something that got overlooked a lot, as the symptoms are pretty to similar to IT band problems.

My problems was my right knee was really stiff at the back upon waking, which would then go when I`d be up and mobile for a bit.
Pain at the back and exterior of the knee when first starting my run, which would ease once I`d warmed up.
Pain at the back of the knee when pushing it up hills.

I`m a trail runner and the physio thought it had been brought on by the strain of hours of wading through all the mud that`s been around with the weather recently.

I haven`t stopped running, but plotted out routes that keep me out of the mud and it`s got a lot better over the past 7/10 days.
Click to expand...

Glad you're on the mend 👍🏼

Pretty sure mine is ITB, mostly because it's worse going downstairs and apparently that's a bit of a tell tale sign.

Going to take it easy this week, hopefully it eases off enough to do my long run on Sunday.
 
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